Here is the link to a podcast; I was honored to be a guest on the Rural Routes Radio Show. https://www.podomatic.com/podcasts/trent69050/episodes/2017-03-16T05_47_55-07_00
My daddy used to love my mama’s peas and cornbread, but watching him eat them was quite fun. Mama usually prepared his plate and took it to his recliner, where he ate on a TV tray while watching the news. Inevitably, he would finish off his cornbread first and still have peas on his plate. Well, being a faithful member of the “clean your plate club,” he figured he HAD to have another piece of cornbread to go with those peas. Then, he’d run out of peas, but still had cornbread, so he got more peas. This crazy process went on for 3-4 trips back to the kitchen until he could finish his plate evenly. By now, you’re probably thinking 2 things for sure: 1)My daddy was a bit silly 2) Why the heck is this story here on the KetoNurses’ blog?
Well, to answer the first question, yes, my daddy could be quite the prankster and his antics brought much laughter to our lives over the years. His story of “peas & cornbread” illustrates a very valuable lesson for us. Today, we’re going to discuss cravings in the context of how the liver processes the carbohydrates we overconsume. Let’s first take a look at normal glucose-related processes in simple terms.
SIMPLE VERSION: When healthy people eat carbohydrates, the pancreas secretes insulin to immediately control the amount of glucose entering the bloodstream. The bloodstream only needs about 4 teaspoons of glucose in a 24 hour period; what happens when we consume carbs that convert into 10-15 teaspoons of glucose? Insulin from the pancreas comes to the rescue and immediately latches on to glucose molecules entering the bloodstream from the digestive tract, then trucks it into cells. Moving glucose out of the bloodstream is vital to maintain internal chemical balance, but storing all the extra carbs is quite a feat. There is only so much insulin to go around, so another process is triggered. Overconsumed carbs trigger the liver to store some of the glucose as glycogen. Glycogen is like having a reserve gas tank on your car; if your main tank runs low/out, the car will automatically start pulling fuel from the reserve tank and so it is with glycogen. But there is only so much storage space in muscles and liver for glycogen. Glycogen is the most available form of stored energy, but it’s in pretty small quantities in the muscles, and the glycogen stored in the liver is meant for more long-term, “survival of the species” type of storage. The liver doesn’t WANT to give up the stores of glycogen, just in case it’s needed for a period of famine – our bodies are pretty good at self-preservation.
Glucose is rapidly removed from the bloodstream in normal and mildly abnormal metabolism. Remember the last time you were hungry and ate an apple? You likely noted hunger about 20-30 minutes later, because the energy it provided was quickly used and stored. Glucose enters the digestive system and is easily passed into the bloodstream rather quickly; so there’s instant energy available, and there’s stored energy, but there doesn’t remain much glucose available for right AFTER eating. It seems there’s a “gap” in this system of fuel processing. Glucose was never meant for steady energy for all body processes; it literally was intended to be a quick way to have energy.
So, what happens to the extra glucose molecules still causing elevated glucose? If neither of these processes cannot adequately move glucose out of the bloodstream, the liver begins to knit together chains of triglycerides – a form of cholesterol that is like having a 55 gallon drum of gas in your yard for fuel when the main AND reserve gas tanks run low. It’s easy to pull up in your own yard and fill up. So the liver is storing your extra glucose for later use. This process can take up to 4 days to complete the process. However, if we continue consuming large amounts of carbs at every meal, the liver never gets a chance to rest.
These 3 processes are the major methods for glucose storage in a normal person without diabetes or insulin resistance. When excess glucose is continually forced into this system, there is never a chance for “catching up.” The liver is constantly trying to move excess glucose out of the bloodstream while insulin is secreted by the pancreas in larger and larger amounts; more fat cells receive some of the glucose, causing weight gain. Eventually, the system begins to fail, resulting in insulin that no longer moves glucose out of the bloodstream effectively. The liver is overflowing with glycogen & becomes stressed from making triglycerides, and now, triglycerides are accumulating in blood vessels. The liver does not have a brain to tell it to STOP storing all that glycogen; when this process is overwhelmed, non-alcoholic fatty liver disease develops, the liver enlarges, and liver enzymes often increase.
When these processes are overwhelmed, we can also become insulin resistant and diabetic– meaning the insulin that the pancreas secretes just isn’t responding normally, so the pancreas tries to make more and more, but it’s just not effective at moving enough glucose out of the bloodstream. An analogy that I sometimes use with patients helps people understand; imagine you are employed on a production line in a manufacturing plant. You get paid based on your production. Everything is going along quite well with your organized and efficient workflow; you work and you make 100% production every day and take home a paycheck with which you’re happy. Suddenly, your boss comes along and says you must double production or be fired. What happens to your nice, organized workflow? You are working faster and faster, getting more nervous, even becoming frantic that you will lose your job if you can’t keep up. So you work harder and faster. What happens to the items you’re producing? Are you able to produce the same amount of high quality products moving this fast? No, of course not. And your organs are highly specialized to perform certain functions efficiently and without our thought or effort; but when we put demands on those organs and ask them to double or triple production, they cannot efficiently perform their usual functions.
Let’s review the third process of glucose storage for a moment. Ingredients for triglycerides include sugars like glucose and fructose. When excess sugars are not needed for current energy use, these molecules thicken blood from a watery consistency to more like that of syrup, while the liver is knitting together some sugars into long chains of triglycerides. Triglyceride production can sometimes trigger cravings for food in order to ensure the liver’s ability to production. It’s like my daddy’s “peas & cornbread.” The body is trying its best to keep up, but it wants more and more glucose to process – I know it sounds contradictory; you’d think that if there was excess, the body wouldn’t want more. But once the process is triggered, the liver is just following procedure. Now, the liver is producing thick, sticky chains of triglycerides and sending them out into thick syrupy blood, contributing to a “perfect storm” inside the tiny blood vessels. It’s like building a beaver dam right inside our arteries! These sugars accumulate in the blood vessels and they are sticky – imagine if you will, drying syrup. If you leave a drop of syrup on a table or plate for a few hours, what happens? The syrup begins to dry and the sugars left begin to crystalize and harden. This imagery can help us understand what sticky, spiked molecules of triglycerides might resemble under a microscope. Now imagine these clumps of sticky molecules moving through tiny, forked, meandering blood vessels all over our bodies. Does this picture in your mind help you see where many complications from diabetes originate? Thick, sticky blood congregating in tiny vessels can slow or even halt blood flow. Slow wound healing, nerve pain, visual difficulties, numbness and tingling in hands/feet, kidney damage, heart attacks & strokes are the direct result of the formation of tiny beaver dams all over the blood stream.
Although my daddy’s peas and cornbread are high carbohydrate foods and his story is a bit silly, I think the analogy they provide is quite helpful at understanding some fairly complex concepts. I hope this information is helpful to you; please feel free to share our articles on your Facebook, Twitter, Instagram, and other social media accounts. We appreciate it!
16 oz washed and quartered Brussel sprouts
6-8 slices of bacon
3-4 Tbsp butter
Salt, pepper, & garlic to taste
In skillet, fry bacon until to your liking. I like my bacon really crispy. Remove cooked bacon from pan and allow to cool for a few minutes. Add butter to bacon grease in pan. Add hopped Brussel sprouts to grease & butter. Sprinkle with seasonings to your preference.
Stir fry for about 12-15 minutes or until largest sprouts are softening. Smaller pieces will appear quite soft and pierce easily. You want a good mixture of soft to barely soft. With about 2-3 minutes left, add in broken bacon pieces and keep stirring until done.
This dish can be made using smaller or larger quantities, depending on size of your family or event. It even keeps well; I take it for lunch often!
From today’s First Five Bible study: “A life without leadership can cause us to worship something or someone other than God. We were created with a desire to worship, and it was God’s plan for us to worship Him. The Danites stole Micah’s idols and carried them to the new land.”
Reading through today’s study was quite eye-opening in regard to food. With so many beautiful foods out there and so many different “experts” encouraging different diets and food concepts, it is nearly impossible to know who is right and what diet rules to really follow.
However, God provided some great tips, if we will just acknowledge them. 1. He gave Adam & Eve dominion over the animals, & so they could eat or use them as needed for clothing (after the fall). 2. He also gave them the Garden of Eden, full of beautiful vegetables & fruits. 3. He set forth dietary guidelines in Deuteronomy & Leviticus. 4. He also set forth instructions for sacrificing the fat portion – the best portion for Himself. (See Lev. 3) 5. He accepted Abel’s offering of the animal sacrifice, but He couldn’t accept Cain’s offering of grains from the field.
Looking at these 5 facts together and not in isolation, we can see a bigger picture. We can see that God intended, from the beginning, for us to eat meat, as He’d created us with that in mind. Since we are no longer living in Old Testament times, we no longer have to offer God the best portion of the meat as sacrifice. Meat contains the most nutrient density of any food available to us. Rich in iron, vitamin B12, protein & healthy fats, red meat can provide the human body with many components for tissue healing, repair, & continued cell division for health.
Going back to Cain’s offering – why could God not accept an offering of grains? They had been planted, tended, & harvested with great effort by Cain. He harvested the best of the crop and wanted to show God what his effort had produced. Why did God refuse this offering? I believe there’s 3 major reasons: 1. Rules of sacrifice had already been set by God and obedience to His will is required. 2. Cain was prideful in his offering; Cain wanted to show God what He’d done – that’s not the purpose of worship or sacrifice. 3. Sacrifice required the shedding of blood to atone for sin.
Take all of this information and look at it from God’s perspective. Although we no longer live under the law, we can see that He set forth great tips in our early history. We can see His holiness and His authority remain. We can see that He created amazing nutrition for our bodies.
We can also review modern history and see how we’ve defiled the gift of food that He provided. We’ve “chemicaled” and altered seeds, growing processes, and manufacturing methods to create food-like items that provide no nutritional value to our bodies. To what end?
The results of all this processing and our busy lives has contributed to “the perfect storm” of disease. We’ve created our own consequences of obesity, high blood pressure, type 2 diabetes, heart disease, arthritis and more.
Learning that God provided us with terrific foods and great nutrition can be so freeing! We can go back to the farm for our foods! We can eat meat, fats & vegetables without fear! We can eat healthy animal fats without risk of heart disease – why would God give us a terrible, unhealthy way to eat that He knew would cause disease? He would NOT do so!
Humans have taken ideas about food and misconstrued and lied about them. “Experts” with strong voices & lots of money took opportunity for fame with their ideas – but we’re finding out 50 years later that they were WRONG and had no scientific evidence to boot. Yes, you read that correctly! Our low-fat diet guidelines are based on hypothesis & conjecture – NOT science or research.
So what do we do? I suggest that we go back to the farm for most of our foods. Eat plenty of vegetables and meats. Cut out grains like wheat, corn, rice, oats, barley, & rye as these trigger significant inflammatory responses in our bodies. Cut out processed oils like vegetable, corn, canola oils as these are also highly inflammatory and raise triglyceride levels.
The first question patients ask when they hear this advice is, what about cholesterol? Remember, diet guidelines were based on thoughts, NOT science; therefore, no scientific evidence has confirmed links to high cholesterol & fat intake. In fact, studies confirm the exact opposite. Higher fat intakes in multiple studies have shown lower rates of obesity and heart disease. Cholesterol is required and even made by our bodies for all sorts of processes, including hormone function, balanced brain chemistry, and tissue healing/repair.
In summary, God made a delicious and nutritious way for us to eat. If we listen to His leadership and heed His guidance, we can actually heal our bodies and reverse many health conditions!
Now that we know God has a better plan for our health, how do we find it? What do we do now? How do we get healthier?
1. Start wherever you are. Making small changes over several weeks can add up to MAJOR health benefits. Some people can go “cold turkey,” cutting out all grains & sugars, but many of us just cannot do that. So, take baby steps. One change today, another change in a few days, & on we go to a healthier life.
2. CHOOSE to ADD a healthier food to your life. AND Pick something you are willing to cut out and cut it out. Lay out a plan over the next few weeks to ADD something healthy AND cut out 1-2 unhealthy items each week. People are much more successful at accomplishing goals when written out and planned well.
3. One of the most common changes people make is to reduce or cut soda from life. Soda is loaded with chemicals & sugars or sweeteners that trigger a lot of chemical reactions in the body; many of these chemicals & reactions have been linked to all sorts of health problems & chemical imbalance. I confess – I used to be one of those people that swore I’d NEVER stop drinking my soda. I frequently would drink 2-3 liters per day! And I hated water. But as my weight neared the 200 pound mark, I knew something HAD to change. So I switched to green tea. After many months, I was able to cut out the tea and now I drink water. Because 67% of the human body is made of water, it is extremely important to drink plenty of water every single day. The “rule of thumb” is to drink half your body weight in ounces of water daily. For example, if you weigh 200 lbs., your water needs are nearly 1 gallon – at 100 ounces per day.
4. Seek out people to join and support you on this journey to better health. Look for authors, groups, and friends who are also focused on similar health goals and spiritual support as yourself. Start a support group in your town, community or church.
5. Keep your efforts positive! Don’t focus on cutting out the unhealthy items; focus on adding healthier foods. Remember that natural fats are NOT unhealthy. Add butter, coconut oil, avocado & olive oils, tree nuts, & even cheeses.
6. Remember that fats will keep you fuller longer than carbohydrates. Adding healthy fats to meals can help you go many hours without feeling hunger, thus reducing your intake. When I drink my fat-filled coffee, I often go 6-8 hours to my next meal, obliterating the standard “rule” to eat every 2-3 hours.
7. Start by reducing portion sizes. Remember that the stomach is only about the size of your fist. So, an easy method to eat less, is to cut portions in half when you prepare your plate. I teach people to eat on saucers or salad plates to help keep portion sizes down. Separate your plate of food into halves or thirds; from that division, make a “takeout” for lunch the next day or split with your spouse or meal companion.
8. Keep meat portions small – about the size of a deck of cards. This tip is vital for people with high glucose or sugar problems. Eating large quantities of meats while cutting out carbs can trigger a process where the body will produce glucose from the excess protein, and can result in elevated glucose levels – not helpful for people with metabolism problems or diabetes.
9. Drink a glass of water about 10 minutes before eating to help your stomach signal fullness sooner during eating. Remember that it can take up to 15 minutes for the brain to recognize fullness and tell you to stop eating. Most of us can finish off a huge plate of food in less than 10 minutes. If you finish a plate of food in under 10 minutes, wait before refilling your plate.
10. Use this plate as a general guide to preparing your plate. Try to decrease carbs as you increase fats – remembering that this specific tactic should be used VERY short-term. Consuming high amounts of carbs AND high amounts of fats for weeks or months st a time, may increase your risk of heart disease and a decline in health.
11. If you cut out carbs “cold turkey,” do your research into “carb flu” or “keto flu.” Carbohydrate conversion to glucose has caused addiction in most of us; dropping carb intake suddenly can contribute to a variety of vague symptoms that can be quite significant to normal function. Symptoms can include headache, muscle aches/cramps, feeling tired, mood swings, irritability, insomnia, and slower bowel movements. In general, these symptoms last about a week or so; some people take a few days more or less to overcome these symptoms. Being prepared with lots of salty broth, avocado, magnesium & potassium-rich foods help dramatically. I typically don’t recommend going cold turkey for most people because many folks get frustrated when symptoms seem worse right away when they’ve been told they will feel better giving up carbs. Some people just can’t seem to fight through these temporary symptoms.
12..One of the most shocking truths that people seem to struggle with is the idea that fruits also have to be cut. Subbing out a candy bar for a banana sounds like it would be MUCH healthier, but in all reality, it’s only slightly better. Fruits have been genetically engineered to taste maximally sweet – that sugar must go somewhere – it fills the bloodstream with excess sugar that must be managed by the body. I usually recommend at least 30 days of no fruit, sweeteners, or processed foods, once most of the carbs have been cut out. This method allows the taste buds to reset and enjoy less-sweet flavors and it helps the liver with detoxification, reducing its workload.
13. Pay close attention to your body’s signals. Hunger is designed to alert us to the need for fuel; it should signal that it’s time to seek food by a stomach emptiness &/or growl. A clock or social event should not dictate meal times as we’ve thought in modern times. The most basic rule to go by is: if you are not physically hungry, do not eat. There is no need to put fuel in a full tank.
14. The new buzzword today is “gluten-free.” Don’t fall for it. While I do recommend going grain-free, substituting more high-carb, processed, nutrition-less fake foods will not contribute to good health. Gluten-free foods utilize rice, potatoes, fruits & other grains to make comfort/snack foods. So, paying for high-priced food-like chemicals will not improve your nutrition status.
15. Because we’ve become accustomed to eating low fat foods, our tendency now is to purchase similar foods and think we’re making healthier choices. When possible, make full-fat choices. Foods are either flavored with fats or sugars. Sugars are the most detrimental to our health as evidenced by elevated glucose levels after consuming them.
16. When buying groceries, try to shop the perimeter of the store; avoid aisles of processed, boxed & bagged food items. The edges of the store typically contain the produce, meat, & dairy products – most of what is in your new lifestyle.
17. Read labels. Look for non-food words, like preservatives, chemicals, & sugars. With 60+ terms for sugars, it can take a while to figure out how manufacturers attempt to hide sugars from us. Keeping food choices closest to the farm will help keep shopping focused – at least for the first few weeks. Frozen foods are often fine; some canned foods may be ok as well. Purchase the cheapest cuts of meats as these will contain the highest natural fat content. Just make the best possible choices within your budget. Cutting out expensive processed foods will also contribute to decreased spending! What a bonus!
18. Record your intake. Write down everything you eat and drink. Or use an app. MyFitnessPal and Cronometer are both very popular apps for helping to keep track of intake and macros. Finding your “sweet spot” with macronutrients can take a little time, depending on your specific health conditions, medicine use, & body chemistry. Macronutrients are proteins, fats & carbohydrates. While I typically recommend 70-80% fat, 15-25% protein, & 5% carb intake for the average person, I often individualize a plan that is very specific and based on personalized needs.
19. In addition, adjusting medication doses for patients means I also build great relationships with my patients because they come in for visits as often as every week – at least for a while. I am a firm believer in keeping communication with your provider very open; if you are cutting carbs while on medicine, many doses may need to be decreased, while some meds may need to be stopped. Even if your health care provider is NOT very supportive of low carb nutrition, they will still need to be aware of your glucose & blood pressure levels in order to make medication changes safely & accurately.
20. I remember when I began implementing these methods of weight loss during the Bible study. For the first few days, I would go about 11-12 hours waiting for true physiological hunger to signal me to eat. For people with sugar problems & diabetes, this step should be done with the assistance of a trained healthcare provider to avoid dropping your glucose to an unhealthy level. Using both diet AND medications for sugar control can cause serious drops in your glucose level. It is very important to seek out help managing medication doses and appropriate reductions in your prescribed medicine.
21. I also found that frequent prayer helped me focus on eating healthier. Staying in close communion with the Holy Spirit helped me be aware of eating when I wasn’t hungry or eating after I was full. I really tried to keep Proverbs 23:1-2 in my mind & heart 24/7.
22. Find an accountability partner – in addition to the Holy Spirit. Research shows that people who change lifestyle habits succeed at much higher rates than people who go it alone. Eating is a social event, so changing your diet WITH someone is much easier than eating two different meals. Purchasing groceries for one meal plan is also much less expensive!
23. A lot of people making lifestyle changes begin or resume taking loads of vitamins & supplements. Most are unnecessary, not helpful, poorly absorbed & pricey. I don’t typically recommend multivitamins at all any more. I usually recommend Vitamin D, as we are all pretty deficient. If you have your level tested, you can monitor your level annually to be sure you stay in the normal range. Many cardiologists are also recommending magnesium supplements now too; for one, it’s great for heart health & it aids in the absorption of the Vitamin D.
24. Keep a journal. Write down your thoughts and feelings as you enter this journey. Record your current symptoms and as you begin to notice relief, record that too. My hip arthritis & psoriasis disappeared after 2 weeks of cutting out the grains – totally unexpected benefit! Record methods that God uses to help you reduce intake or make healthier choices. Keep track of blessings so that difficulties are easier to bear!
25. Lastly, do NOT wallow in guilt, fear or shame. There are loads of tips here. You do not have to make every change mentioned here. Just pick a few that seem like they would benefit you the most & start with those changes. Come out of that darkness and into the Light. God wants us to LIVE. He wants us to LIVE a long and healthy life. He wants us to be blessed and to bless others.
Many years ago, I took part in a Bible study that focused on losing weight using several different techniques that did help me become thinner. One of the weekly studies focused on a Bible verse from Proverbs 23:
When you sit to dine with a ruler, note well what is before you, and put a knife to your throat if you are given to gluttony.
That verse struck me as quite harsh and shocking. I had never really thought about overeating or eating just to eat might be anything that bothered God or was sinful. I knew He’d set forth all sorts of dietary laws in the Pentateuch, but I never made a connection between HOW & WHAT He wanted us to eat.
So, this verse in Proverbs really rocked my world. I pondered and meditated on this verse for days. I never thought I might be a glutton! That realization was VERY hard to wrap my head around. I tried to rationalize my overeating, my emotional eating, my eating when I was bored. It seemed that everywhere I turned, I heard this verse in my head. I saw evidence that God did not want me to overeat. Various “accidents” happened; I dropped bites of food. I spilled soda. I was repeatedly shocked by the simple methods God used to decrease my food intake.
For the past 10 years, I’ve continued to utilize many of the techniques I learned in that Bible study; I’ve even taught patients to use some of them. But I’ve rarely mentioned the verse that stirred such guilt & shame in my own spirit & emotions. I was afraid. I was guilty. I was ashamed. I was shocked. It was very hard for me to recognize that God wanted me to “cut my throat” if I was going to overeat. It sounded so very harsh then and still sounds harsh today. But in the years since I first studied the verse, I’ve begun to come to terms with what I believe God tried to set forth in this verse.
First of all, I know I’m not perfect. I still sometimes overeat or make an unhealthy choice. My goal is to help people see that God knows the desire of our human nature is selfishness – even in eating – and He does not want us to feel so guilty, fearful, or ashamed. He wants us to enjoy eating. He wants us to be joyful. He wants us to LIVE. In Deuteronomy 5, Moses wrote to the Israelites, saying ” Walk in obedience to all that the LORD your God has commanded you, so that you may live and prosper and prolong your days in the land that you will possess.” (NIV, v 33).
Do you see that God wants us to LIVE? Living is not surviving. Living is not becoming overweight, unhealthy or unhappy. Living is being able to overcome & be victorious. Living is joyful – even during trials & tribulations, we can have inner peace & joy when we pursue LIFE. God really does WANT us to live with this idea at the heart of our being; He wants our focus on Christ and His ways so that we can LIVE a long life. Proverbs 10:7 says, “The fear of the Lord prolongs life, but the years of the wicked will be short.” God isn’t saying that life will always be shortened as punishment, but may be a result of poor choices. Scripture is full of evidence of poor choices that resulted in serious consequences. God’s desire is NOT to punish us. His desire is to bless us – over & over again. He wants to give us long, healthy lives. When we make repeated bad choices, often those choices have their own consequences by laws of nature, science, chemistry, or physics. God is not going to override natural laws to save us from ourselves. Some of these consequences include illness and shortened life.
How can we obtain God’s favor and live long healthy lives? It’s easy. We seek His will, guidance & pursue a relationship with Him. We also go back in history to learn how people ate in the past. In Biblical days, many people lived to be well over 100 years old; Moses lived to 120. Joshua died at age 110. Noah lived 950 years. How? Why? Even if years were measured differently then (they weren’t much different), Noah lived a LONG, LONG time. How? Why? Can we adopt any of the habits or culture to help us today? I believe we can.
In Genesis, God gave the Garden of Eden & livestock of the land to Adam & Eve. He gave these to Adam & Eve for their own nourishment. He provided plants and animals for eating & satisfying our need for fuel & nutrients. He wanted us to enjoy eating and so He created a variety of tasty plants.
However, modern society has taken advantage of the earth & altered methods of planting, harvesting, & processing. Many of these methods have adulterated natural foods and removed nutritional value that God intended. One of the most common ways to improve nutrition state, is to cut out most or all of the processed, highly chemical-laden foods. Most processed and prepackaged food items have almost no nutritional value. Read nutrition labels, if you’re skeptical. Compare labels of white bread and whole grain bread, for example. There is very little difference in nutrient content. If whole grains are supposed to so much healthier for us, why is there no increased nutrient density?
Looking back over time, having bread at every meal every day was not common. Breads were difficult to have in large quantities because wheat and other grains have a long growing season & require a large amount of field to grow enough for use. With poor storage methods, grains were used seasonally, not daily. The only time in history that people ate bread daily is when God provided manna from Heaven to the children of Israel. He instructed them to gather it daily except for the Sabbath because it wouldn’t keep well. That manna provided plenty of nutrients because Scripture is clear – they ate manna daily for 40 years – and the people suffered no ill health effects. Other than this specified 40 years, humans have only had breads/grains seasonally. What did they eat the rest of the year? Meat. Meat is the only food source that has always been available.
Fruits & vegetables were only available seasonally. Very few plant products were easily stored for weeks or months on end. They did not use chemical preservatives to keep foods stable on a store shelf for months at a time. They used salt and fat to preserve foods. They built in-ground cellars where temps were cooler, but food was rarely stored for more than a few months.
In summary, God intends for us to LIVE long, healthy lives. How? First, realize that He has provided a way. Next, look to nature for most food sources. Avoid eating food-like items that man has conjured up in a chemistry lab or manufacturing plant. Look to the farm – the closer a food is to nature, the higher the nutrient content. Nutrient-dense foods are from the farm/garden. Foods with the most nutrition are meats, vegetables, & natural fats. Only consume fruits as occasional treats – fruits would only have been available seasonally, not year round. Substituting fruits for unhealthy highly processed carbs may seem like a good option, but remember they still convert to fructose & glucose, and too much can still cause ill health.
Finally, does God care if we are healthy or not? Of course He cares. He wants us to be healthy. He wants a full life for each of us. He’s designed a great way for us to be healthy and live a long time. Our next blog article offers tips to do just that!
I recently saw a segment on “Rachael” the featured a White Ziti and I was intrigued immediately! I decided to tweak the ingredients just a bit in order to make a grain-free, low carb Ziti.
KetoNurses Grain-Free Fake Ziti Recipe
2-3 Tbsp olive or avocado oil
5-6 cloves of garlic (1 bulb works)
10-16 ounces thawed chopped spinach
ground nutmeg (optional)
salt & pepper to taste
2-3 zuchinni, sliced thinly
16-24 ounces ricotta
16-24 ounces grated parmiagiano-reggiano
16 ounces shredded mozzarella
Start by coating the baking dish with butter or oil and preheat oven at 350 degrees. Set baking dish aside while combining ingredients. Heat oil over medium heat, stirring in garlic, spinach, & nutmeg. Heat and stir for about 2 minutes, or until heated thoroughly. Salt & pepper to taste.
Add sliced zuchinni, ricotta, & parm. Mix well and turn out into greased baking dish. Top with grated/shredded mozzarella and bake in oven until some of the top begins to brown. Using smaller quantities allows for smaller dish & less baking time; an 8×8 dish will be done in about 30 minutes, whereas a 9×13 dish will require about 50 minutes.
Options: Brown 8-16 ounces of ground beef or pork sausage and add to heated mixture. I made my version with a pound of ground beef because my hubby refused to eat it without meat. LOL
This dish is a very flexible base and I hope to try developing a few other options over the next few months. It offers a power pack of nutrients including iron, protein & multiple vitamins essential for good health.
I have really enjoyed learning to use “zoodles” in place of grain-based noodles; using zuchinni in place of typical noodles also significantly improves nutrient content, & that is vital for improving health. Zoodles are also a fun way to get kids to eat more vegetables!!
Fake-Ziti is quick and easy to make, and can be made ahead and saved in serving size portions for use later in the week. Smaller portions also make terrific appetizers for pot lucks or parties.
Add a colorful salad and serve – so quick and easy to provide a highly nutrition meal for your family.
Rachael recommended a nice white wine to accompany her Ziti; I’m not much of a wine chic, so I’ll just have to take her word for it. LOL
Please share your photos and experiences making our Ziti on our KetoNurses Facebook page or tag me on Instagram; I’m KetoNurseJen.
Happy Low Carbing!
Over the past 50 years, nutrition advice has been a bit fluid with regards to a variety of nutrients or macronutrients. In the most recent 5-10 years, a few grass-roots experts have come forward with even more changes they recommend for our eating health. Some physicians and authors are encouraging complete grain-free nutrition, while others advocate for a 100% plant-based diet. Now comes along this idea to cut carbs from our diets. Here, we will attempt to define and discuss carbohydrates, their purpose, sources, and whether or not we actually NEED those carbs.
First, let’s take a look at the 3 macronutrients: carbohydrates, proteins, & fats. These macronutrients are the largest sources of food and nutrients for our bodies. In the past, it was believed that 45-65% of our daily intake should be from carbohydrates, 10-35% % of our intake should come from proteins, and that 20-35% of our intake should come from fats. Fats were touted as being minimally necessary to bodily processes, while proteins & carbs were proclaimed as more important nutrients the body needed.
Carbohydrates in high quantities were thought to be necessary because they provide instant energy for usual daily activity, body processes, and exercise. Prior to 1980, when the first dietary guidelines were published, there had been little to no scientific research published regarding these macronutrients; however, some very strong personalities with governmental and financial support were able to advocate for dietary guidelines not too different from today’s high carbohydrate recommendations. With no supporting data and no real science to back up the 1980 nutrition recommendations, they were advertised and supported by a myriad of governmental agencies, non-profit organizations, and medical providers across the country; the media was complicit in assisting in “educating” the public on these rules, and magazines/newspapers published countless news articles encouraging the American public to reduce fat intake and significantly increase carbohydrate intake. (You can read more on this story here: https://ketonurses.wordpress.com/2015/03/03/does-cholesterol-cause-heart-attacks-is-fat-bad-for-me/.)
Fast-forward 40 years and take a look at the devastation to our bodies by such high carb and nutrition-less food-like items we’ve been consuming. Prior to the 1980 dietary guidelines, there was little heart disease, type 2 diabetes, few strokes & heart attacks, and minimal obesity. There were fewer cases of cancers & inflammatory conditions like arthritis and lupus. How did people die in previous decades? Infection was the number 1 killer up until antibiotics became the mainstay of healthcare in the 1960s-80s. Accidents and injuries were another top cause of death, but heart disease and obesity did not become prevalent until more modern times. Looking at graphs that show our fat intake decline can be compared to the rates of heart disease, and you will easily see the inverse relationship between them; fat intake dropped while heart disease sky-rocketed.
And of course, as fats were cut from our plates, we replaced them with “healthier” carbohydrates. As manufacturers and food processing companies worked to make work easier and less laborious for their employees, nutrients were lost. As nutrient content began to fall, it was decided to supplement or “enrich” many of these foods with some vitamin or mineral to help make the food seem healthier and more nutritious to consumers. If you can find an older food label from the 1950s and compare to similar food item today, you will see a big difference in nutrient-density; today’s food-like items contain almost no nutrients, no vitamins, no minerals, nothing at all the body actually needs – except for carbohydrates.
And now, we come to the $6 million question – Does the body need all these carbs? Well, let’s look back at the hunter-gatherers a hundred years or more ago – even thousands of years ago. What carbs did they eat? Where did our founding pioneers obtain their carbs? What foods did the Native Americans thrive on? Looking back over hundreds of years, we can see that our ancestors primarily consumed proteins and fats – both of which were generally accessible year-round. During summer/fall seasons, there were some carbohydrates to be found in the fields & orchards – but they were SEASONAL and only consumed as special treats. These high carb-content foods were very rare on the family table, and breads/grains were a real treat due to the prolonged growing season and space required for farming them. It wasn’t until after WWII that industry began seeing food manufacturing as a money-making business; most families and communities farmed nearly every food item consumed. Families and communities bartered and traded foods & services; there just wasn’t room in the economy or the daily life for many “frivolities” to be eaten. Farmers and plant workers thrived on proteins and fats for sustenance and energy. Breads and cereals did not provide long-lasting energy for the typical 12-16-hour day, with rarely a “lunchbreak” for a mid-day meal. Jerky, or dried meats, was easy to keep in a pocket or bag for a snack “on-the-go.” While pondering on these thoughts, let’s go back to our question – Does the body need all these carbs? Our grandparents and great-grandparents will mostly say an unequivocal “NO” to this question because they lived on very few carbs during their entire lifetime. They did not see much need for them 100 years ago; some of them still keep carb intake to a minimum today, regardless of the “rules” that push high-carb diets on all of us.
Now then, the question becomes, “how many carbs should I eat?” Well, the Standard American Diet (SAD) guidelines typically recommend 250-300 GRAMS of carbs per day for the average American adult. How much is that, you ask? Take a look at this graphic from The Noakes Foundation:
Take a look at the sample menu; substitute some of your own favorites and if you’re really brave, look up the exact carb content on your food labels. This typical diet contains over 300 grams of carbohydrates for 1 day, AND an additional 34 teaspoons of refined sugars, for an ADDITIONAL 137 grams of carbs – the SAD is truly sad for Americans. Consider that the average body only needs 1 TEASPOON of glucose in the bloodstream ALL DAY. This sample meal plan for 1 day contains a total of 466 grams of carbohydrates – all of which will be converted rather quickly into glucose, floating around in the bloodstream and triggering all sorts of body processes in hopes of lowering the blood glucose level as quickly as possible. The intake of glucose triggers the pancreas to suddenly secrete a load of insulin which is programmed to seek out glucose molecules and transport them out of the bloodstream quickly; while the insulin is taking the glucose OUT of the bloodstream, it is taking the glucose INTO cells to be stored as fat; over time, this one process causes weight gain and insulin resistance. Insulin resistance is what happens when the body is overworked and forced to make and secrete a lot of insulin. I tell this story to my patients when I see them in the office: If you are working on an assembly-line and your rate of work is comfortable to you and you meet production at the end of your day, you feel good that you were able to meet your goals and produce a good, high-quality product. But what happens when your boss tells you to DOUBLE production? Do you work faster? Do you work more carelessly? Does your faster work put out high-quality product? Do you feel bad at the end of your day because you did not meet your standards? A similar process occurs when the pancreas is forced to make too much insulin to manage the extremely high glucose intake and the insulin becomes less and less effective, even though MORE quantity is being produced. This one faulty product (poor quality insulin) can cause a myriad of chemical & hormonal imbalances within the body, contributing to all sorts of chronic diseases, including type 2 diabetes.
So, if 400+ grams of carbs per day is actually RECOMMENDED, it’s no wonder that over 2/3 Americans are overweight & diabetic. How can we change this plan? Well, the dietary guidelines will be reviewed again in 5 years – that’s a LONG time to wait. You can change YOUR diet TODAY! I like helping people understand where all the carbohydrates are hiding – they are in MANY foods that experts have claimed to be HEALTHY for the past 50 years. I start by helping people see the worst sources of carbs – the junk foods, the soda, the sugary treats, the boxed cereals loaded with sugars, and fast foods. Once people are aware of the sources, it is MUCH easier to start making healthy choices. But how many grams of carbs do we actually need? Some current experts say we need as little as 10 grams per day; others say that staying under 50 grams is best. My suggestion to my patients is to start where you are and try to eat 100 grams LESS for a week or 2 and then decrease again and again, learning as you go. Read labels, identify foods with high carb content and start cutting portion sizes until that food is used/gone. I tell people that it’s important to start right where you are and to NOT expect yourself to make such a massive change overnight. While some people are able to go “cold-turkey” off carbs, many find it a serious addiction and very difficult to drop such a huge amount in a short time. The best method of understanding where you are, is to record your intake; if you have a smartphone or tablet, there are many apps available. My favorite app for this task is Cronometer because it’s accurate and pretty easy to use. Once you’ve recorded 3-4 days of intake, it’s easy to see what your macros are. Your macros are your macronutrients – carbs, fats, & proteins. These are the only 3 major nutrients we consume.
Back to our original questions: 1) What is low carb eating? Low carb eating is a way of eating that drastically cuts carbohydrate intake to less than 100 grams per day; some plans and experts recommend MUCH less, but the general definition of low-carb is less than 100 grams per day. 2) Is low-carb unhealthy? After reading this article, I hope your answer is a resounding “NO, low-carb eating is very healthy.” Eliminating wasteful, highly processed, very chemical-laden food like items actually rids your body of toxins and chemicals that are often linked to chronic diseases and cancers. 3) What do I eat if I’m eating low carb? This question is often one of the most commonly asked questions of all of us trying to teach this method of eating. Eliminating carbohydrates typically means no longer consuming any type of bread, rice, corn, potato, wheat, pasta, cracker, cereal, chip, juice, & most milk. Reviewing your daily intake record, you may find that much of your intake consists of these foods – a VERY common dilemma! However, I provide a list of resources to my patients, and will add them at the end here. I typically recommend eating eggs, bacon, unsweet sausage, most meat in small portions, and non-starchy vegetables, and all of it cooked and covered in healthy fats like REAL butter – NOT margarine. Other health fats are listed here:
My favorite method of cooking veggies is to roast them! Ahhhhh, so delish and easy to make; just chop into small fairly evenly-sized pieces and season to taste. I shake them in a large storage bag with lite olive oil to cover, then pour onto a large cookie sheet and bake on about 375 – 400 degrees for about 20 minutes or just until edges begin to slightly brown. Remove from oven and serve immediately. I also often serve with a small bowl of butter for dipping while eating. Trying to change our 60++% carb intake to 70% fat intake can take quite a while to understand AND implement. If we could learn to consume mostly fats with small portions of foods, we could nearly eliminate chronic diseases & medication use, and we could change the face of health care, while extending life span AND improving quality of life. Now, tell me, who wouldn’t like that?
Take a look at some of these resources and do your own research before deciding what you should do about carb intake.
References, Books, Websites, & Recipe sites for Low Carb Lifestyle
The Art & Science of Low Carb Living
The Diabetes Solution
www.livinlavidalowcarb.com Facebook group – Reversing Diabetes
FREE YouTube Videos: Dr. Sarah Hallberg Steve Phinney & Jeff Volek
Dr. Richard Bernstein Dr. Eric Westman
Bob Briggs (Butter Bob) Jimmy Moore
Is your breakfast heart-healthy? According to whom? Check your box of cereal or your container of yogurt. Do you see one of those little red hearts on the front label? Just what does it mean? And who says so?
Some years ago, the food industry and the American Heart Association (AHA) came together to allegedly help consumer identify “healthier” good items while shopping. The intent was for shoppers to be able to quickly choose a healthier food item over another, aiding in reducing the stress of grocery shopping. But, has this step helped? And does that little red heart really mean your food is actually good for you?
Ever since President Eisenhower’s in-office heart attack, many strong personalities pushed the diet-heart hypothesis forward, promoting the idea that fats were the major dietary & health hazard. Although this concept was galvanized by many so-called experts and government agencies since the 1950s, there was absolutely no scientific data to support their theory. Even today, there is scant independent scientific research that links dietary fats to heart disease, stroke, or even diabetes. Yet, that philosophy continues to abound throughout the land.
Doctors, nurses, fitness experts and even nutritionists all continue to support an old, outdate, and totally inaccurate perspective of dietary fats. First of all, let’s take a look at some of the major ways the body actually USES dietary fat:
- Every single cell (that makes up every single body part) needs fat for proper structure of the cell wall or membrane. The phospholipid bilayer, as the biology teacher calls it, is composed of a layer of fats – the lipid part of the 2-layers of the outer wall. This lipid layer is vital to the structure of the cell; without adequate fat intake, this cell membrane may not be healthy or strong enough to function normally. Weakened structural walls of the cell can contribute to slow wound-healing or tissue repair.
- Certain fats can actually decrease inflammation within the body’s tissues. Inflammation is a process that contributes to a myriad of symptoms and a variety of conditions; recently, inflammation has been linked to heart disease, heart attacks, and plaque build-up inside blood vessels.
- Certain other fats can lower the LDL – (bad cholesterol) while raising the HDL (good cholesterol). For years, experts have told us “the only way to raise your HDL is to exercise,” but we now know that statement is completely untrue. Avocado, in particular, can greatly improve cholesterol levels, and yes… even RAISE HDL.
- Some fats can help lower and stabilize blood sugar levels; for patients with diabetes, this little known and poorly reported fact could make a dramatic improvement in blood sugar levels – if only people could know the truth.
- A particular fat, coconut oil, has been shown to improve brain health and thought processes; it is currently being studied as a new and significant method for treating and/or curing certain brain conditions like Alzheimer and Parkinson.
- Fats are a much more efficient source of energy than carbohydrates; have you ever had a cheese or nut snack? How long were you feeling full or satisfied? What about having an apple? You were likely hungry again in about 20 minutes after the apple. Fats take much longer to break down during digestion and thus allow the brain to be satisfied and not signal hunger or cravings.
So, if fats are so beneficial and can do all these things for our bodies, why have fats been so demonized? It goes back to all those strong personalities from the 1950s – 1970s. These strong-willed personalities held power, authority, and gained easy access to financial support and were thus able to push forward their own opinions as fact. They had no data. They had no science. They had no research. Nothing backed up their claims.
Today, grassroots efforts from all around the world are making quite a difference in nutrition science; a handful of brave and daring physicians, scientists, and other experts are making headway using an entirely different approach to health. People like David Perlmutter, Eric Westman, Jeff Volek, Steve Phinney, Jimmy Moore, Jason Fung, Nina Tiecholz, and Richard Bernstein are publishing books, videos, and working on social media to spread the word. There are now many Facebook groups geared toward diet, nutrition, and lower carb eating. My personal favorite Facebook group is Reversing Diabetes; loads of great tips, advice, and helpful admins there to guide and instruct. There are several smartphone apps designed to help us track our intake and exercise; some even have built-in macro calculators to aid the user in eating the correct proportion of fats, proteins, & carbs.
Go back to your breakfast labels… let’s take a closer look. Did you find a little red heart? Take a closer look at the nutrition label. Is the food fat free? Or very low in fat? How about carbohydrates? Just who says a heart-healthy food must be low in fat? Who makes up the AHA? Who funds the AHA? Why don’t these experts come out with new dietary guidelines now that we know better?
I truly wish I had the answers to these questions. However, the AHA is getting the message, slowly but surely. Just a couple of weeks ago, the AHA did issue a new recommendation for children. The AHA now recommends no more than 6 teaspoons of sugar from all sources in a day for children. Why did they make this change for children? My personal belief is that they are afraid to speak out against sugars for adults; adults have lived their lives, made their major choices, and are pretty set in their ways. If the AHA can start making new lower sugar recommendations for children, new habits will be formed and the parents will also reduce sugar intake somewhat. There is much more at stake than just eating less sugar, but at least reducing sugar intake can be a huge first step to better health.
So, what about that little red heart? I view it as a warning sign…. NOT as a helpful dietary sign.