Dot to Trot

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Archive for the category “Tips & Tools”

Dealing With Keto/Low Carb Flu

This is one of those evergreen posts. I get a lot of questions about the dreaded Low Carb Flu. It is real, but there are steps to take to help your body to make the switch from running on carbs (glucose) to fat (ketone bodies) instead. Use the infographic below (H/T Keto Summit) for the “cure.”

What-is-Keto-Flu-and-how-to-cure-keto-flu

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Coffee Booster: Product Review

Two awesome things about the keto/LCHF gaining in popularity:

  • More healthy people
  • More products and services for this growing market.

One such product is called Coffee Booster, a fat supplement you add to your morning coffee. It’s a way to streamline your bullet coffee. Instead of reaching for multiple items (butter, coconut oil, MCT oil and/or cream), you can just use a tablespoon of Coffee Booster. Here’s my review:

DISCLAIMER: The folks at Coffee Booster reached out to me and offered a jar for free in exchange for a review. Other than the free jar, I haven’t received any payment. And whether I like the product or not, I’m posting an honest review.

You can learn more about Coffee Booster at Facebook.com/CoffeeBooster and on Instagram @CoffeeBooster. You can also purchase it from my Amazon Store, where I feature every product I use and like.

The Science Behind LCHF & Fasting

why we get fatLately I’ve had a few questions about fasting and low carb/Keto lifestyle.

  • Should I eat breakfast?
  • How do I know I should fast?
  • Aren’t saturated fats bad for you?
  • Isn’t fasting the same as starving?
  • Won’t eating all that fat cause a heart attack?
  • Why I can eat brown rice or whole grains?

For me, when it comes to reclaiming my health and losing weight, nothing beats a low carb diet combined with intermittent fasting. Unlike the standard Western diet, there is actual science behind the therapeutic benefits of LCHF/Keto and fasting.

I’m not saying LCHF/Keto and fasting works for everyone. But the science for each is rock solid.  For me, understanding the science of why we get fat was key to making better decisions on what to eat AND when to eat.

So for those who are new to, curious or want a primer on LCHF/Keto and fasting I’ve posted a few videos below to help you out.

Also keep in mind to do your own research like I did. For me, the science was compelling so I gave it a try and sure enough LCHF & intermittent fasting worked.  That may not be the situation for you.

Science Behind LCHF/Ketogenic Diets

How LCHF Works

Fasting

Cholesterol & Heart Disease

 

Saying “No” To Sabotage

restaurant dining

The next 30-Day Challenge: No eating out. Only home cooked meals for us. That includes running to the store to pick up a bottle of wine! Image courtesy of FreeDigitalPhoto.net and Serge Bertasius Photography.

August marks the month where my husband and I are finally in sync about health and fitness goals. Over the last year, it came too easy for us to sabotage each other. Whether I’m feeling sorry for myself or he’s stressing out over the job, we always seem to end up in the same place – one of us suggests we go out for dinner and a few drinks to relax.

Sure we’d always eat low carb, but if I can’t control the food (how it’s prepared, the ingredients, etc.) it isn’t necessarily low carb! Also when you go out carb creep escalates – a dessert here, an extra glass of wine there. Read more…

Q: Who Are You To Trust With Your Health? A: Yourself

badgovt

After 50 years, the government, medical, fitness and food industries are still peddling the same bad advice that is making us sick and fat. Time for a change.

I keep harping on the experts in the field of diet and nutrition not being all that expert. Why? Because they are so boneheaded dogmatic about their own beliefs they can’t see the mountains of evidence that those beliefs are wrong. The article  Health Authorities Continue To Fail Us poses a great question: Who are we to trust when it comes to dietary advice?

The article is a great read that sums up that our “experts” have gotten so much wrong, much to our detriment. From calories in/calories out to saturated fat is bad — it’s all bunk.

Yet the American Heart Association, American Medical Association, nutritionist, dietitians, doctors, fitness industry, Big Pharma, the food industry…hell the whole lot continue to push the same bad advice for more than 50 years.

The results? Obesity, diabetes, heart disease, cancer, non-alcoholic fatty liver disease and a host of other chronic diseases have skyrocketed.  That isn’t evolution. It’s environmental.

The food chain, built on this advice, is slowly killing us.

Since the medical, fitness and food industry has no interest in changing, the writer of the article has a very simple solution for you — not easy — but simple:

“So who are we to trust then? The list would appear to be getting smaller every day.

Now more than ever the message is clear: if you want to truly be healthy, it’s up to the individual to do their own research and come to their own conclusions. There is a mountain of information out there to go through, and you’ll need to sift through the bias of people selling you diets, fringe groups promoting their social agenda, and the media misinterpreting real research findings.

While it may sound like too much trouble, is your health really of that little importance that you’d trust it to anyone else but yourself?”

Amen!

 

 

 

Am I Getting Stronger? Getting A Handle On My Progress

Dot Workout Log

My new workout log. Time to start tracking my goal of building strength.

While I track what I eat, my exercise tracking is lacking to say the least. It’s a good habit I never tried to reinforce. But without tracking my progress it’s hard to know if I’m actually building strength.

To get stronger I need to constantly challenge myself physically. That means increasing the difficulty of my workouts. But if I can’t remember what or how well I did my last workout, then how do I know I’m doing better? Read more…

Low Carb Learning This Morning

Waiting for the weather to clear up a bit before I head out on my morning walk. I’m using my time reviewing videos from Low Carb Down Under’s conference in Colorado from earlier this year.  Learning the latest science on the LCHF/ketogenic diet is a great way to tweak or try different things in the quest to be and stay healthy.

I suggest watching the video on YouTube. That way you can see all the different topics discussed. I found the talk about gut health (“Does Fiber Make You Fat?”) particularly interesting. Sit back, learn and enjoy!

Awesome Health News Roundup

news icon

A round-up of health news I discovered this week. Image courtesy of FreeDigitalPhoto.net and Stuart Miles.

I read a lot on health, fitness and diet. Here are some articles you might want to take a look at if, like me, are focused healthy living.

First up, two pieces this week from the man himself, Gary Taubes, author of Why We Get Fat?

First up: Are You A Carbaholic? There is science behind why giving up carbs is difficult for people.

The second is an article about sugar and nutrition research that he wrote for the New York Times in January (how did I miss this?). I’m reading his The Case Against Sugar now and hope to have a review up soon. Read more…

Yes, Coconut Oil Is Healthy

big fat surprise cover

Before believing the American Heart Association’s view on coconut oil, I suggest you read The Big, Fat Surprise.

The American Heart Association can go suck it! As Nina Teicholz and Dr. Eric Thorn point out point out in their article, for too long the AHA has ignored a multitude of new research, clinical trials and meta-analyses that show dietary saturated fats DO NOT cause heart disease.

Heck, even the federal food guidelines finally joined Western nations in dropping its misguided limits on dietary fats.

Yet the AHA is doubling down on stupid.

Dietary saturated fats (butter, coconut oil, meat, eggs, cheese, bacon, etc.) are healthy for you provided you are not stuffing your face with processed carbs (breads, grains, pasta) or sugar (including the food industry’s 50+ names for sugar). A diet high in fat AND carbs leads to serious metabolic damage. Read more…

Rethinking Low Carb Sweeteners

cup-sugar-coffee

Image courtesy of Pexels.com

Lately I find myself in the kitchen baking. I use to bake a lot in my old life. It helped me cope with stress. I don’t feel stressed out but I’m baking nonetheless. But baking does require using a sweetener at times.

Oh sure I use my go to low carb sweeteners like Stevia or Swerve. I’m even using less of them, as the normal serving size seems too sweet for me these days. Now I’m thinking about kicking them to the curb completely.

Why? Read more…

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