Cholesterol, diabetes, diet, Fat, gluten-free, Grain free, Guidelines, insulin, insulin resistant, keto, ketogenic, lifestyle, low carb, nurse practitioner, Uncategorized

Tips & Tricks to Master LCHF 

Sometimes life impacts our food choices and our intake of processed foods increases, although they may be higher in fat or lower carb. Many times, I get messages, asking for our “approval” to consume off-plan foods like keto breads and ice creams. While some of these foods’ ingredients may be included on the LCHF food list, I strongly encourage people to consume the majority of your intake from real foods. Real meats. Real vegetables. Real fats. Eating from a bag, box or can/jar provides very few essential vitamins and minerals because many manufacturing methods contribute to decreased nutrients. Vegetables contain a lot of micronutrients and phytonutrients our bodies use daily; some have to be replaced regularly. Going days or weeks without any vegetables at all can contribute to a variety of vague symptoms, including increased fatigue, headache, & nausea. There are no magic vitamins in a bottle that can replace your veggies. Meats are strongly encouraged on LCHF as they also contain many essential nutrients, especially red meat – beef, venison, & other wild game. Red meat is about the only source of high quantities of b12 & iron – both of which are essential to our health. Chicken, turkey & pork contain only minuscule amounts of iron,if any at all. Iron is what gives meat its red color, thus the need for red meat. (Yes, vegetarians can eat LCHF, but must pay very special attention to the iron and b12 sources or risk poor health.) 

Do not fear red meat. Red meat has been falsely accused of causing health hazards. People survived eating red meat and its fat for centuries before the industrial revolution came along and packaged all our food. Manufacturing processes, including planting, harvesting, & packaging always decrease nutrient density – meaning everything that comes from a company and packaged, contains very little nutrition. Choose real bacon over turkey bacon. Choose 30% fat in burger meat. Choose real butter over margarine. Choose preservative-free foods when possible. 

Questions about bacon always surface… LOL Bacon IS best with fewest additives, or if you can find pork belly or side meat, it usually doesn’t have added sugars or preservatives; even so, most bacon is still way better for us than most anything in a bag or box. 

Baaaaacon!

Reading nutrition labels and ingredient lists is required reading for truly gaining control over health. Just because a nutrition label says 1.5 grams of carbs per serving doesn’t always mean it’s good for you. Look at ingredients –

Watch for hidden grains, sugars, and dextrin components. There are over

60 different terms that companies use to disguise sugar. Become aware of how companies sneak sugars and sweeteners into their packages. If the 1.5 grams of carbs come from wheat, and you’re sensitive to it, those carbs might send your glucose jumping! And then you’ll battle that glucose spike for hours or even days. Also, remember to check serving size. An example is a 20 ounce soda which is typically 2.5 servings; nutrient info then is NOT for the entire bottle.

Choose water over soda, sparkling drinks, and commercially prepared flavored waters – most of these items contain added sweeteners of one sort or the other and will almost always impact glucose level. Avoid ALL foods labeled as sugar-free and read labels extremely carefully. If it’s sugar free, the company has added SOMETHING to it to make it palatable and desirable. Manufacturers are catering to our “sweet tooth” by making foods sweeter and sweeter; heck, they are even modifying our fruit for maximal sweetness!!
Speaking of fruits… avoid them! In low carb nutrition, we recognize the horrible impact of fruits on our glucose levels. But most people who’ve followed the ADA way for many years are totally unaware that fruit has such an impact. They still believe fruits are good for us, but they aren’t. Only occasional berries – AFTER glucose normalization occurs – are allowed on our LCHF way of eating. If in doubt, perform your own experiment. Test before and after. For experts and such highly educated people to proclaim that fruits and grains are good for us over the past 50 years, is beyond my comprehension. They claim their diet is based on scientific data – tests – measurable numbers. But they’ve never run REAL tests! Their diet is based solely on hypothesis and conjecture. Our way of eating is based on 70+ scientific studies AND thousands of people who live LCHF every day.  
Read vitamin & supplement labels! Many contain cellulose, maltodextrin, corn syrup solids, and wheat as binders and fillers; these items will cause elevated glucose levels. Be very wary of any vitamin drink, protein shake, or miracle concoction that promises symptom relief or improved health. Most of these mixes are completely filled with difficult-to-pronounce chemicals, not foods. Even the “all-natural” ones are loaded with sugars. (Just a side note: cyanide & arsenic are natural.) Our bodies were meant to eat/chew food, not obtain empty calories from chemical concoctions. It’s important for the brain to perceive intake, and part of that process includes chewing. Drinking calories totally bypasses that signal to the brain, and so the body can still feel hungry and not satiated, even with hundreds of calories consumed. 


Hopefully, these tips will help y’all get a better grasp of how I eat and teach people to eat and how so many people are able to drastically reduce glucose levels and lose weight. If you are at a stall — your glucose just won’t fall any more, or your weight just isn’t budging — it may be time for re-evaluation of your intake; take a real look at the packaging you’re eating from. Look at all labels. Look at all ingredients. Look at serving sizes. Eat fresh or frozen veggies – without added sauces and such. Canned veggies can be ok – but always check labels.  
Record all intake and verify nutrient info in your app with google or label on package. The more accurate your info, the healthier your intake will be. Many apps are “editable” by users – meaning you could enter data that says your avocados only have 1 gram of carbs per avocado – very untrue. But if that’s what you select in your app, your numbers will not be accurate and it will show in your glucose level — but you will be posting about how frustrating it is to eat from the list but still have high glucose. 
If you’ve reached a stall, you should also re-evaluate your macros – the fats, proteins, & carbs – you’re consuming. There are many methods of identifying ideal weight, but this is the one I use. For the first 5 feet, one is allowed 100 pounds. For females, we’re allowed 5 pounds for every inch over 5′. Males are allowed 6 pounds for every inch over 5′. Divide your ideal weight by 2.2 and this will give you an approx protein need for you at your ideal weight. This is the number of grams of protein you’ll need in one day, and should be approx 15-25% of calories you consume daily. Divide this number of grams by the number of meals you typically have daily and then you’ll know how many grams of protein you’ll need in one meal; also remember that on average, there are approx 7 grams of protein in 1 ounce of meat. For instance, a 4 ounce filet would contain approx 28 grams of protein for one meal of your day. 

To determine your fat needs, double the number of fat grams per day. For example, if your protein needs are 56 grams per day, you should need approx 112 grams of fat in your meals daily, preferably evenly divided over all meals. 


For a female who is approximately 5′ 5″ tall, her protein needs would be approx 57 grams per day, and fat needs would be approx 114 grams per day. 20 grams of carbs would be the maximum allowed. Now, to calculate how much of this is CALORIC intake percentage, we have to convert grams into calories. Carbs provide 4 calories per gram, so for our female client here, that would be 20 x 4 = 80 calories. Protein also provides 4 calories per gram, so this lady would consume 57 x 4 = 228 calories of protein daily. Fats provide 9 calories per gram; 114 x 9= 1,026. Total these: 80 + 228 + 1026 = 1334 calories per day. Then, figure percent of caloric intake: 80/1334 = 6% of intake comes from carbohydrates. 228/1334= 17% of calorie intake is from protein. 1026/1334 = 77% of calories will come from fat. To calculate YOUR needs, follow this example carefully, & you will figure your grams and percentage of calories quite easily. 
If you use current weight or too high of an ideal weight to determine your macro needs, you’re likely to reach stalls and plateaus, becoming frustrated. If you’re very active, your protein needs will be a bit higher; if you’re pretty sedentary, your protein needs will be a bit less. 
I realize I’ve rambled on far too long, now. Sorry about that. I just wanted to share some of these tips because I see many of you struggling with these concepts and questions. 

 

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gluten-free, Grain free, Guidelines, insulin resistant, keto, ketogenic, low carb, NAFLD, nurse practitioner, paleo, PCOS, Recipes

KetoNurses’ Grain-Free Fake Ziti

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KetoNurses’ Easy Fake Ziti

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!

diabetes, diet, gluten-free, Grain free, Guidelines, insulin resistant, keto, ketogenic, lifestyle, low carb, NAFLD, nurse, nurse practitioner, paleo, PCOS, supplement, vitamin

The Truth About Grains

10 Facts You MUST Know About Grains

Whole grains, like wheat, corn, and oats, have been touted for many years as healthy and nutritious, but over the past decade, grains have come under attack. Are whole grains healthy or not? If not, what makes them unhealthy? Looking back over history, grains were never a major source of calories or nutrition until the industrial revolution was able to offer machines for planting, harvesting and processing. Early Americans rarely enjoyed wheat because of the long growing season; the original 13 colonies offered poor growing seasons for wheat and oats; they did find Native Americans growing corn or maize. But even so, corn was very seasonal; they had few methods of storing grains safely for long periods of time.  Reviewing dietary intake of early colonists and Native Americans reveals high intakes of fats and proteins, not carbohydrates. These Americans also had very low rates of heart disease and diabetes; the biggest threat to survival was infection, like pneumonia or tuberculosis.

Over the past decade, authors like David Perlmutter and William Davis have published articles and books regarding the dangers of wheat and other grains. Blogs and social media abound with articles and commentary about grains and the risks they now pose to health. Going “gluten-free” is the new fad among “health bloggers” and “crunchy moms” who are trying to provide improved nutrition to their families and friends. All the while, governmental agencies and non-profit health organizations continue to advocate the consumption of high amounts of grains as part of a healthy diet. So, how do we figure out the truth? What is good or bad about grains? Is gluten-free good nutrition?

Here are 10 facts about grains for you to consider:

  1. All grains, no matter their glycemic index result in elevated glucose levels. Test for yourself. You can purchase glucometers over-the-counter at discount chain stores. Test your glucose first thing in the morning, before eating or drinking anything. This number is your fasting blood sugar level. Eat white bread. Test your glucose level at 30 minutes, 1 hour and 2 hours AFTER eating. Record these numbers. Another day, eat whole grain bread and test again at the same intervals. There will be very little, if any, differences in the percentage of change in your glucose levels. Anyone can do this test; it does not apply only to patients with diabetes.
  2. All breads sold commercially have similar nutritional values. Go to the store and locate the bread aisle. Locate any 2 or 3 brands or kinds of bread and compare the nutrition label. You will find that most breads contain very few vitamins and the ones you DO find, have been “enriched”. Enriched products SOUND healthy, right? However, what that word really means is that most nutrition was stripped during growing or processing, so to make product somewhat healthier-appearing, something was added. Usually it’s iron or B vitamins that are added. But take note of the nutrition label; notice how many carbs are in 1 serving and then how much nutrition is 1 serving providing?   Is the minimal nutrition TRULY worth the high number of empty calories?
  3. According to Davis & Perlmutter, grains, especially wheat, contribute to significant systemic inflammation which in turn creates health problems. Perlmutter has said that wheat may be one of the greatest unrecognized health threats today. Evidenced by a huge rise in diagnosis of celiac disease since 1950, irritable bowel syndrome, diverticulosis, arthritis, fibromyalgia, and even asthma are being linked to wheat intake by some experts. Bloggers and author around the world attest to reducing or eliminating symptoms by eliminating wheat, gluten, or grains in some capacity.
  4. It costs approximately $8 to produce a box of cereal, but cereal sells for approximately $3-4 per box. How is this possible? Many years ago, the small farmers struggled to make ends meet; buying expensive machines to aid in planting and harvesting economically overwhelmed family farms. Farmers appealed to their governmental agencies for help; thus began the biggest subsidy effort undertaken by government ever. Over time, the family farms have all but disappeared, yet, the subsidies continue because they have been passed on as farms were purchased by bigger and bigger corporations.
  5. Genetically modified organisms or GMOs are commonly found to contribute to less nutrition and more inflammation according to a variety of authors and bloggers, including Perlmutter and Davis. With the advent of the industrial revolution, machines took over many processes and techniques involved in planting, harvesting, and processing. In order to speed up & economize processes has genetic modification created potential health hazards? Have GMOs been so altered that they are making us sick? According to NPR.org, genetically modified seeds appeared mysteriously in a farmer’s crop in 2013; these seeds had never been approved for marketing, sale, planting, or harvesting by the FDA. These particular seeds had been treated with a glyphosate-tolerance gene inserted into some varieties. The investigation was finally closed with absolutely no resolution; the GMO seeds were never found to have a source. No one was even found to be responsible for releasing these unapproved seeds into circulation and use. This “release” of GMOs into the fields allows for cross-contamination as pollination occurs.   Because of the lack of governmental oversight and refusal to pursue a responsible party, many authors believe that GMO use is becoming more widespread and is quite subtle, as seen in the example above. Even among our governmental agencies like the FDA, experts are warning that this subtle release of GMOs into our food supply is producing unpredictable and dangerous side effects, likely contributing to all sorts of ailments and illness.
  6. Independent research into whole grain nutrition is extremely limited. Most of the famous recommendations, advocating whole grain consumption as part of a healthy diet, are either produced by or funded by grain growers, supporters, pharmaceutical companies, or governmental agencies that support grain consumption. That’s like the pot calling the kettle black.
  7. Carbohydrates from grains can cause significant gas and abdominal pain in many people because of the way some are digested. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – osmotic components of some carbohydrates that pull water back into the intestines, creating discomfort and bloating. This chemical reaction begins to cause fermentation secondary to poorly digested carbohydrates moving through the intestines; fermentation results in gas formation and results in discomfort and abdominal cramping.
  8. Gluten-free is just a new buzzword that many people are using to justify a supposedly “healthier diet.” However, many people who go gluten-free are only substituting other high carb, junk-food type products for gluten. For example, many alternative flour mixes contain bean, rice, or potato flour instead of wheat. Many times, this substitution results in a higher carb intake overall and sometimes even less nutrition. Remember that the front label is designed to attract a customer; most of the nutrition information on the front of packages can be very misleading.
  9. Grains have been encouraged for 50+ years as part of a healthy diet in order to provide “energy”. While carbohydrates DO convert to glucose and are utilized internally for cellular energy, fats are a much healthier source of energy. Overconsumption of carbohydrates is pretty easy, especially when governmental agencies and nutrition experts recommend up to 7-10 servings of whole grains on a daily basis. 1 serving of generic whole grain bread can provide about 12 grams of carbohydrates; multiply 48 calories by 10 servings for the whole day and you see quickly that 480 calories of energy is provided to the body. (Remember that carbs provide 4 calories per gram.) Now, 1 teaspoon of sugar equals 4 grams; eating 10 servings of breads & grains in 1 day is the equivalent of eating 120 teaspoons of sugar. Medical experts have reported that the average healthy adult’s bloodstream usually contains approximately 4 teaspoons of glucose at any given time.  If 4 teaspoons is all we NEED at any given moment, why do health and nutrition experts continue to recommend such enormous amounts of sugar, carbs, and grains?
  10. Whole grains have been advocated as healthy because refined grains are so unhealthy, but labels do not support this idea. Experts have long claimed that whole grains are so much healthier than processed and refined grain products. Reviewing over the previous 9 facts, this author challenges that statement utterly and completely. There are too many questions surrounding the health of grains today; from GMOs, processing methods, enriching products, and uncertain governance from the FDA, grains now take the limelight of nutritional attention. While it is easy to see that refined grains and processed foods include poor nutrition and empty calories, it is often assumed that whole grain versions offer a much healthier and more nutritious alternative; when really reading nutrition labels, it becomes clear that whole grain foods are similarly nearly devoid of vitamins and minerals the body needs.

As more evidence makes it way to the forefront, consumers will make more decisions and choices regarding health and nutrition. Some health care providers are even on board with lower grain and carbohydrate intake because so many ailments improve significantly when patients change eating habits. While carbs have been the “favored” child of nutrition in previous decades, fats may be a better source of energy without significant side effects; healthy fats do not cause weight gain, elevated glucose, high cholesterol, or obesity – all of which are known contributors to heart disease and mortality. Increasing fat intake actually improves many conditions like diabetes, hypercholesterolemia, arthritis, and fibromyalgia. As these conditions are life-altering, increasing fats will provide a much healthier lifestyle with fewer risks of complications and health problems; decreasing carbohydrates will also contribute to a much healthier lifestyle with fewer risks of health problems. The controversies surrounding low carb vs. low fat will continue over the next few years, but more of us in health care can make a difference in people’s lives…. One patient at a time.