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The Red Tea Detox

Keto Wine, Anyone? 🍷🍾 + Lolli’s Low Carb Granola is 20% off Today

Posted on April 20, 2019 By In Diet With no comments

I found a keto wine that is less than 2 carbs PER BOTTLE and we’re having some great discussions about it on both Facebook and Instagram

The keto granola I love is 20% off today (only until 11:59pm eastern time tonight) if you were waiting on the next sale. 😉

Lolli’s Low Carb Granola is marked down 10% sitewide, and she has another 10% off discount coded into my affiliate link for us: http://lollislowcarbgranola.com/lowcarbtraveler so you’ll see the full 20% off discount automatically when you use that link.

I love her new packaging too. So pretty!

Lolli's Granola Discount Code

I especially love that the package seals well and it stays super fresh. 😍

I was just griping about that NOT being the case with another keto product in my last blog post. 😜

This granola makes AMAZING cereal.

I like Lolli’s Cinnamon Pecan Crunch keto granola with unsweetened almond milk & 18 grams of blueberries or raspberries. DELICIOUS ❤

And it doesn’t get soggy in milk. ✔

Keto Cereal - Low Carb Breakfast Ideas

The sale ends at 11:59pm eastern time tonight. Just a quick heads up in case you were waiting on the next sale to place your order. I hope this note finds you having a great day! 😉

Here’s the discount link again:
http://lollislowcarbgranola.com/lowcarbtraveler

Enjoy! ❣

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Grain-Fed vs Grass-Fed and Finished Beef — Why Does it Matter?

Posted on April 19, 2019 By In Diet With no comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

By the Dr. Perlmutter Team

Americans eat a lot of meat. In 2018, the United States Department of Agriculture projected that the average person would consume over two hundred pounds of chicken, pork, and beef by year’s end. That’s more than half a pound daily per capita, every day of the year! While it is possible to consume an omnivorous diet and maintain a healthy lifestyle, we recommend viewing meat as a garnish or side dish rather than the focus of your meal. The perfect plate is full of colorful, above-ground leafy vegetables and healthy fats, with a three-to-four ounce serving of meat. Furthermore, should you choose to consume meat, it’s very important to remember that not all meat is created equally.

One of the most important factors in determining the overall quality of meat—especially red meat—is the dietary patterns of the livestock that produced it. When you think about it, this makes perfect sense: the food an animal consumes is used by their body to grow and develop, and, ultimately, becomes the very food that we consume. Feeding cattle a nutrient-poor diet will, in turn, produce a nutrient-poor food source, compared to cattle fed a natural, nutritious diet.

As it turns out, the age-old adage “You are what you eat” applies to cattle, too!

Grass-Fed and Finished vs. Grain-Fed Cattle

A significant portion of meat consumed in Western countries comes from animals raised on unnatural, grain-based diets in massive industrial feedlots, with the aid of antibiotics and growth hormones. This approach to animal husbandry produces meat that is significantly higher in inflammatory omega-6 fatty acids. Because inflammation underpins the pathogenesis of so many of the diseases we face, sourcing high quality protein is critical in the context of a healthy diet and lifestyle.

Generally speaking, bovine dietary patterns can generally be split into two groups: grass-fed and grain-fed. It’s important to note that grass-fed does NOT necessarily mean that the cow is grass-finished. You should be wary of beef that can make the “grass-fed” claim, but not “grass-finished”. (We’ll explain the nuances of these definitions in this blog post.)

In the United States, all calves generally begin their lives the same way, regardless of whether or not they will ultimately end up producing grain- or grass-finished meat. For the first seven months of their lives, they subsist on a combination of their mother’s milk and the grass and plants available to them in their immediate environment. Between seven and nine months old, however, industrially-raised cattle are moved to enormous feedlots, where they are kept in confined stalls and hastily fattened with soy- or corn-based feed. In dire straits, some farmers have even resorted to supplementing what grain they can afford with stale candy to lower their feed costs. Grain-fed cows are also usually pumped full of medications, including antibiotics and growth hormones, to maximize the profitability of their eventual slaughter.

On the other hand, grass-fed and finished cows spend their lives foraging for the grass, plants, and edible flowers that surround them in open-range pastures, as they did for centuries before the advent of industrial farming. Because these cows are eating and roaming as nature intended, they do not require growth hormones and antibiotics to thrive and survive like their grain-fed counterparts. Furthermore, these cows live far more humane and environmentally-friendly lives than their industrially-raised brethren. While many industrial farmers will challenge the notion that grass-fed cows have a lower environmental impact than their grain-fed counterparts, the reality is that raising grass-fed cows requires fewer antibiotics and harmful agricultural chemicals, and does not create the massive concentrations of waste that a feedlot produces. The fact that these cows live more humane and environmentally-friendly lives does not necessarily impact the nutritional value of their meat, but we believe that these factors should absolutely be considered in a decision about which type of beef to consume.

What Difference Does It Make?

Why does grass-fed and finished really matter?

In short, the meat sourced from grass-fed cows is far more nutritious, beneficial, and environmentally friendly than the meat sourced by grain-fed cattle, which has skewed nutrient profiles and is full of harmful chemical by-products from the industrial cattle-rearing process. Grain-fed cows produce meat that is both dramatically higher in inflammation-producing omega-6 fats and deficient in healthful omega-3s. This is doubly harmful considering the ratio of these compounds is actually more important than their absolute levels in the blood. Generally speaking, Americans consume a disproportionate amount of omega-6s, relative to omega-3s. Furthermore, because grass-fed and finished cows are not exposed to the suite of hormones and medications that their grain-fed counterparts are, the meat they produce doesn’t contain the toxic remnants of these unnatural components from the industrial, grain-based process.

One powerful study conducted in 2006 using Australian cattle, sought to determine the impact of three different feeding systems—grain-finished, long-term feedlot rations, and grass-finished—on the resulting meat’s omega-3 fatty acid and conjugated linoleic acid composition. Researchers ultimately found that the grass-finished cows had significantly higher levels of omega-3 fatty acids and conjugated linoleic acid when compared to either of the grain-based feeding systems. These two fatty acids play very important roles in brain health, metabolism, and the likelihood of developing cancer.

Another, more recent, study echoed and expanded on the earlier findings of the Australian team. Looking at beef specifically grown in the United States, researchers analyzed meat samples across multiple states and found that meat from grass-fed cows had significantly higher levels of conjugated linoleic acid and omega-3 fatty acids, mirroring the Australian study’s results. However, this team went one step further, determining that grass-finished beef also contained more carotenoids , trace nutrients, and saturated fat, while carrying no more cholesterol or polyunsaturated fats than grain-fed cows.

When it comes to choosing meat, it is critically important to consider the source. The food that livestock eat dictates their relative health, and this ultimately travels up the food chain and determines what health benefits—or detriments—we absorb when eating that meat. When it comes to choosing between grain- and grass-fed beef, the choice is clear!

The post Grain-Fed vs Grass-Fed and Finished Beef — Why Does it Matter? appeared first on David Perlmutter M.D..



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Keto Challenge Week Two Weigh-In

Posted on April 17, 2019 By In Diet With no comments

It’s time for the Week Two Weigh-In if you’re participating in the Spring Keto Challenge. You can post your update in the group thread, or here on this post if you prefer (or if you’re not on Facebook).

It’s never too late to start! The challenge is FREE and you can join us today if you haven’t already. New people join in every single day. 😉

You’ll find all the Weigh-In threads in the pinned post at the top of the private group, along with Challenge Details and Group Details. That post is updated every Wednesday with the new weigh-in link for the week.

Keto Challenge Week Two Weigh In

The weekly weigh-ins are just for accountability, of course… The healthy HAPPY lifestyle change is the REAL goal! ❤

You may notice great weight loss the first couple of weeks or you may start off slow. You’ll discover there are many “holds” and fluctuations on the scale as part of a VERY normal weight loss trend…

Just power through those!

Focus on feeling GREAT knowing you are eating healthy, changing habits & getting stronger. Those are BIG achievements to celebrate. 💪🥦

If you have questions about eating low carb or the keto challenge, see:

2019 Spring Keto Challenge Details

And: Keto Challenge Questions… Answered!

… or leave a comment here and just ask. 🙂

 

Until I get my next Food Diary written and sent out to you, here are some updates I shared on my Facebook Page to give you some ideas…

 

How are things going with you?

Don’t forget to weigh in this week…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Whey Protein vs Plant Protein (+ The Different Types)

Posted on April 17, 2019 By In Diet With no comments

Wander down any nutrition isle in a supermarket and you are bound to want to run in the opposite direction. So many products, choices, shakes, pills and things you cant even pronounce.

Whey Protein vs Plant Protein

One of the more recognizable products on the shelves is good old whey protein. Seemingly a nutrition staple, along with the signature shaker and gym clothes. But if you take a closer look you will find that when it comes to protein powders whey is not the only option. You will also find plant based protein powders

In this article we compare two of the protein powder products available. Which one is better? And finally when it comes to the Paleo lifestyle whether we should be including either of them in our diet. As usual the answers are far from black or white.

Whey Protein

Whey protein powder is a product which is refined from milk proteins. When cheese is being made there is a liquid by-product which contains these whey proteins. Because whey is derived from dairy, it is technically not strictly paleo however it can, under certain circumstances still be a good protein option for those that are able to tolerate the small amount of lactose present in the whey.

So I should be buying grass fed whey? Right?

Well it it is obviously better for the cows as they are treated better, however it is currently up for debate whether the many benefits of grass fed meat are actually transferred to whey protein. Rather spend your money on grass fed beef to reap the rewards (1).

When it comes to whey protein there are also various different products available:

Whey protein concentrate

This protein powder is roughly 70-80% protein, does still contain some lactose and generally is the most tasty. Usually the least expensive

Whey protein isolate

This powder is usually higher in protein, at about 90% protein content. Usually contains a lot less lactose. A much better quality product-this is also fairly evident as it is a lot more expensive than whey protein concentrate.

Whey protein hydrolysate

This powder us technically more processed as it is essentially pre-digested. This causes a greater insulin spike as a result. However normally more easily tolerated and digested than other protein powders with a higher lactose content.

Health Benefits of Whey Protein

The benefits of including whey protein in your diet goes far beyond any nutritional or health benefits. It also speaks to convenience, not missing meals and increasing your protein intake:

Decreased obesity: Whey protein helps to reduce obesity by increasing satiety (fullness), reducing overall caloric intake and because of the nature of protein, increasing resting energy expenditure (2,3,4

Reduced risk of diabetes: Frequent insulin spikes are associated with an increased risk of developing insulin sensitivity. However, when whey protein is consumed before a meal, whey protein acts to curb the spike of insulin after the meal (5, 6)

Improved cardiovascular profile: A major review has found that whey protein works to improve various risk factors of cardiovascular disease. Lipid profiles, hypertension as well as glucose tolerance all showed improvements in subjects who were studied (7,8)

Decreased risk of cancer: Whey protein contains a milk protein called lactoferrin. This specific milk protein may have anti cancer effects, not only in preventing cancers but also in targeting already existing cancer cells. These studies were conducted in animals as well as humans (9, 10)

Plant based proteins

There are many different types of plant based protein powders available on the market. Many of them are strictly not appropriate for the Paleo lifestyle.When we look at proteins from plants in comparison to the protein we get from animal products we measure their bioavailability . This means that no matter their form, plant based proteins are not as efficiently absorbed as animal based proteins. Additionally single source plant protein powders don’t offer all of the essential amino acids we need as humans. For this reason many plant based powders are combinations of different plant proteins (11).

Plant protein powders available:

Pea protein: Hypoallergenic, not greatly bioavailable but a decent choice if whey is not an option.

Hemp protein: Extremely hypoallergenic but unfortunately quite low bioavailabilty. Normally quite pricey

Rice protein: Moderate bioavailability and already one of the more acceptable grains which some people do include in their Paleo diet. One of the better vegetarian protein powder sources

Soy protein: Avoid completely. Low bioavailabilty as well as many undesirable estrogenic characteristics. Most soy is made from genetically modified crops.

A quick glance at the sources above will tell you that most of the above belong to either the grain or legume family. Both families are no-no on the Paleo diet due to their content of anti-nutrients such as phytateslectins and saponins.  The minor exceptions to this are legumes such as green peas and green beans because the pods are immature in nature and therefore contain much less anti-nutrients than mature legumes. Cooking also helps to lessen the effects of the toxins from these legumes. 

For this reason it is also best to look for a plant protein powder which includes soaked or sprouted legumes as this reduces the anti-nutrients in the final product (12).

The Verdict

Whey protein is a clear winner in the protein powder stakes. With high bioavailability as well as many health benefits, consuming whey protein over plant protein has many advantages.

In every instance we promote and encourage a food first approach . However we also know that sometimes following the perfect Paleo model isn’t possible in todays fast paced world. If you’ve tried every option to include food before turning to a protein supplement and still consider it your best option for either increasing your protein intake or even just being able to fit in a meal, then whey protein could be a good option for you.

Finally, How to Buy the Best Possible Whey Protein

Whilst we may have the best intentions to eat perfect whole proteins as often as possible, daily life gets in the way and sometimes a smoothie made with some whey protein is a quick and healthy answer to hunger.

When buying your whey look out for the following:

Artificial ingredients and sweeteners: aspartame, flavourants, maltodextrin, sucralose

Starches, sugars, fillers and stabilisers: e.g soy lecithin, corn fiber

Fats and oils which are not Paleo appropriate: Sunflower oil, vegetable oil, canola oil etc

Whey Protein vs Plant Protein (+ The Different Types)
Anthea Poppmeier



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Fruit vs Vegetables (The Benefits of Both)

Posted on April 16, 2019 By In Diet With no comments

I can almost guarantee you grew up with your folks telling you to finish your vegetables. When you were hungry and wanted a snack, have a piece of fruit, was often the answer. We know without a doubt that vegetables are an absolutely essential part of our daily Paleo diet, but what about fruit? How does fruit weigh up against vegetables and are they just as important?

Fruits vs Vegetables

A Quick Biology Lesson:

A vegetable is the part of the plant which is edible to humans but it does not have a part to play in the reproduction cycle of the plant. A fruit on the other hand is actually defined as the ripened, mature ovary of a seed plant, which usually develops from a flower (1). This is all very helpful, except many vegetables such as tomatoes, avocados and cucumbers are actually fruits and not vegetables. The reason for the confusion is usually to do with taste. In terms of taste fruit is normally sweet and vegetables are not, so through the ages people have naturally grouped them according to taste.

Fruit, Natures Own Candy

You can tell, just by the taste of most fruits, that they contain a fair amount of fructose. Is this a problem on the Paleo diet where we cut out all processed sugars? What else do they bring to the table?

Advantages of eating Fruit
The wonderful thing about mother nature is her ability to communicate certain things with the use of color. When it comes to fruit, each colour tells us a different story. A story about different vitamins, antioxidants, fiber and benefits associated with that specific fruit. The deeper and more intense the colour, the higher the antioxidant content. Fruit which has a distinctive sour taste along with the sweet tells us about bucket loads of ascorbic acid, or vitamin C in normal peoples language (2).

Of course fruits looked completely different during the Paleolithic era. They were most probably not as big, and they were definitely not as sweet as they are today. For this reason it is best to consume fruits with caution and concentrate more on having fruits which are on the lower end of the fructose scale.

Fruits Which are the Lowest in Sugar:

Berries: Any of the berry family is an excellent choice. The intense colors tell you everything you need to know; rich source of antioxidants, fiber and vitamins. Snack away!(3)

Cherries: Cherries are slightly higher in sugar than berries but still an incredible source of antioxidants and in comparison to other fruits still much lower in sugar (4)

Apples and pears: Apples and pears are the perfect fiber bombs. A mixture of soluble and insoluble fiber which helps to keep the tummy working. Also relatively low in sugar 

Apricots and peaches:These stone fruits are also a sure fire way to fight constipation. Rich in vitamin C and full of fiber

Figs: Interestingly these fruit are as low on the sugar scale as strawberries! Rather opt for the fresh figs when they are available and use in sweet and savoury Paleo dishes (5)

Disadvantages of Eating Fruit

When munching on your favorite fruit, keep in mind, that fruit will have a strong effect on blood glucose levels. For this reason if you are overweight, have insulin resistance or diabetes, it is best to initially cut out fruits or at least limit them to one low sugar fruit per day.

Vegetables, Natures Own Drug Store

One of the underlying philosophies of switching to a Paleo way of life, is increasing the nutrient density of each meal with fiber-rich vegetables.

Advantages of Eating Vegetables:

Just like fruit, each colour on your plate will provide a different nutrient and therefore different immune and health boosting properties. When it comes to consuming vegetables variety is key to be sure you are ingesting a wide range of essential nutrients

Aside from providing nutrients, vegetables also help us to feel full. Eating specifically fibrous vegetables fill us with fiber which has several benefits:

Fights constipation:Lifestyles like the Paleo philosophy encourage bucket loads of vegetables to ensure that you are receiving adequate doses of nutrients and to help replace the grain that you were use to having on your plate. This increased fiber ensures that your bowel movements are regular and you will not suffer from digestive issues like constipation.

Feeds gut interflora: Fiber from vegetables and salads is pure food for good digestive bacteria which is in your intestines. The relationship is a symbiotic one where feeding the good bacteria fiber results in production of a short chain fatty acid (SCFA) called butyrate. Butyrate has various anti-inflammatory properties as well as potentially acting as an appetite control mechanism (6)

Slows down digestion of food:  Fiber aids in controlling the release of glucose into the blood as it slows down digestion. This also aids us in feeling fuller for longer and therefore helping with appetite control.

Disadvantages of Eating Vegetables:

Here’s the thing though, many of the nutrients in vegetables are only really absorbed if eaten along with fat. Vitamin A, D, E and K are fat soluble vitamins and therefore if you are not eating enough fat, you are not benefitting properly from all the veg you are eating.

Many people are worried about navigating the confusing gauntlet about which fruit and vegetables to practice caution with in the Paleo lifestyle.

Remember one little rule: if it tastes sweet then it is sweet. For example, if you compare grapes and strawberries; grapes are incredibly high in sugar and strawberries are delicious but without the insulin spike. Again, its therefore much safer, and better for your blood glucose levels to rather stick to the strawberries.

When it comes to vegetables; sweet potato and peas both taste much sweeter than broccoli. Its easy then to remember that broccoli can be eaten without a worry, however sweet potato and peas need to be thought of as carby vegetables and therefore eaten with caution and with thought to their carbohydrate content.

Find a comprehensive list of low carbohydrates vegetables here.

The verdict

Its quite clear that each fruit and vegetable brings something unique to the table (excuse the pun). Fruits and vegetables can be thought of as functional foods in that they contain biologically active compounds which interact with our bodies and improve our health.

Vegetables are vital for our health and should be enjoyed with each and every meal. Fruit on the other hand is just as vital, however to be enjoyed with thought to your blood glucose profile, your weight loss goals and finally your activity level. 

Fruit vs Vegetables (The Benefits of Both)
Anthea Poppmeier



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