As I sit and write this today, a thin layer of ice collects on every surface outside my window - freezing rain is one of Mother Nature’s most subtle weapons - seemingly harmless rain falls from the sky and coats the world in a beautiful yet dangerous layer of ice. A paradox of sorts - like a thorn on a rose…there are no shortage of these in the natural world around us but our topic today centres around a man made paradox, the idea of being overfed and simultaneously undernourished.
This may not be the first time you have heard about the idea that in North America and increasingly globally as access to fast and convenience food is going up, an increasing number of us, young and old are finding ourselves “victims” of this paradox. A condition that is at the root of many preventable diseases and that more often than not is often accompanied by obesity. There are stats that show that disadvantaged people (homeless, poor, unemployed) are obese, while other studies show that people from upper economic circles are also increasingly obese….adults are obese and far too many children as well. If there was ever an argument that refuted the “calorie is a calorie” position of fast food and soft drink companies it is this one….you don’t have to be a scientist to understand that a glass of Coke delivering 100 calories is NOT equal to a glass of high quality protein powder blended with 1/4 avocado, 1 cup of baby spinach and 1/4 cup of berries. They do not elicit the same hormonal response in your body nor do they deliver the same building and repair materials.
So. What to do? When it comes to people without means, it will take education, programs that provide access to nutritious food and other solutions beyond the scope of this document . For those of us who have the means to do better we must educate ourselves and equip ourselves with the resources to understand the nutrient density of what we are eating and continue to improve it wherever and whenever possible. This concept also ties in neatly to the principles around a reduced carbohydrate and higher fat nutrition strategy. It is no coincidence that as you start to remove breads, pastas, baked goods, and grains from your plate it frees up a whole lot of space for more vegetables and removes a major source of calories that for many people is more than they can use. Plus, as we age, our tolerance and ability to properly process carbohydrates diminishes so they often end up showing up as fat in our blood (triglycerides) and fat around our middles. Yes, this is yet another invitation for you to consider a reduced carbohydrate lifestyle to get to your healthiest self. For some, a Ketogenic Diet is appropriate and achievable but it’s not appropriate for everyone. That being said, most if not all of us would do better with fewer empty carbs and more of the good stuff on our plate. Here are a few easy things you can do to work towards this goal:
And our last concept of the day - eat less. Under eat. Just a bit. You will live longer, be healthier and feel better if you do. At this point, a number of you would probably like to bop me upside the head. I know. It’s not that easy. But I’m here to tell you that if you eat real, nutrient dense food, hydrate and start to move a bit more it is doable. One of the strategies I use with my clients is a food diary using a free app like myfitnesspal. You get to enter your age, height, target weight, your activity level and goals and it will give you a rough idea of what your caloric intake should be. It’s imperfect but it’s a great place to start. Aim for 1 lb a week to start, nothing too aggressive - slow and steady wins this race…every time.
And the next strategy, (you knew this was coming) is Keto//OS -
Above all you need a plan, a goal, patience and kindness towards yourself. You did not get here in a month, it will take time to see the results you seek. Time and tweaks - as we discussed last week, stick to your plan for a month and then adjust. Next week we address planning for success starting with: The Pantry Purge.
To order Keto//OS for yourself go to: canfuel.pruvitnow.com/ca
and, if you want a bit more insight into how it works in your body, watch the video at canfuel.experienceketo.com/ca
As always, thank you for reading and thank you so much for your comments and emails!
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Did you think I forgot? Not on your life! Next Tuesday is Valentine’s Day - how convenient that KetoMax is pink! In black and red packaging - how perfect! What better gift than the gift of better energy and health? Order yours soon so that you can surprise your Valentine with an energizing shake on the big day. In the meantime, here’s that recipe I promised:
Valentine’s Day Keto Ice Cream Recipe - Chocolate Coconut
This is a variation on Bulletproof Ice Cream - not for the faint of heart the bottom line here is if you're going to eat ice cream make it count. This recipe is incredibly decadent and nutrient dense full of great fats, protein and sweetened with non insulin spiking natural sweetener of your choice. Play with the sweetness and chocolate intensity to get it to your liking just be careful…too many taste tests and you’ll need to make another batch!
What you need:
A High Speed Blender
Small Jars ideally with lids - this ice cream does freeze solid so it’s hard to serve out of a large container lol.
*4 whole eggs
*4 egg yolks
7 Tablespoons Extra Virgin Coconut Oil
7 Tablespoons Raw Cacao Butter
3 Tablespoons plus 2 tsp MCT Oil (Bulletproof Brain Octane is optimal here)
1 Cup Full fat Coconut Milk (preferably canned like Native Forest or Cha’s Organics)
4 Tablespoons Raw Unsweetened Cacao Powder (or more depending on your taste)
1 Tsp vanilla Powder
1 tsp Cinnamon (optional but adds nice complexity)
4 TBSP Xylitol or Erythritol or Lukuna
Unsweetened Shredded Coconut to garnish (optional)
7 tsp Raw Unsweetened Cacao Nibs
Place everything except for the coconut and cacao nibs in a high speed blender and blend till smooth…..pour into individual jars and then carefully mix in cacao nibs if using and sprinkle shredded coconut on top for garnish.If you are following a ketogenic diet you could say that this recipe serves two - for everyone else - you may want to split it up into a few more portions - I split mine into 6, I am low carb but not quite Keto on most days.