8 Diet Motivation Tips for Success. Try these diet motivation tips for success. Mounting research suggests nutritional ketosis diet is the answer to a long list of health problems, starting with obesity. Diet Tips for Weight Loss, Sports Nutrition Products & SupplementWarehouse, Organic Body Products, Baby Food Online, Herbal Supplements, Vitamins Nutritional.Nutritional Ketosis Diet May Be Key for Optimal Health. By Dr. Mercola. Obesity and top killers such as diabetes, heart disease, Alzheimer's and cancer have something significant in common — they're all rooted in insulin and leptin resistance. Sugars found in processed foods and grains are the primary culprits, and the standard American diet is chockfull of both. This is good news, as it significantly simplifies your approach to improving your health. You won't need a different set of strategies to address each condition. So how do you correct these metabolic imbalances? ![]() ![]() ![]() The timing of your meals can also play an important role. Nutritional Ketosis May Be Key for Optimal Health. By eating a healthy high- fat, low- carbohydrate and low- to moderate- protein diet, you enter into what is known as nutritional ketosis: a state in which your body burns fat as its primary fuel rather than glucose (sugar). Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity. In fact, endurance athletes are turning away from conventional high- carb strategies and adopting this way of eating because it boosts physical stamina and endurance. Cancer is another area where ketogenic diets show great promise. ![]() ![]() Other benefits include fewer hunger pangs and a dramatic drop in food cravings once you've made the shift from burning sugar to burning fat as your primary fuel. Being an efficient fat burner may also boost your longevity. Researchers have identified about a dozen genes associated with longevity. According to Jeff Volek, Ph. D., a registered dietitian and professor in the Human Science Department at Ohio State University, who has done enormous work in the field of high- fat, low- carbohydrate diets and has authored several books on this topic, the primary function of one of these genes is to cripple the degradation of branched- chain amino acids (BCAAs), such as leucine. ![]() ![]() ![]() As cats grow older, their nutritional needs usually change. Proper nutrition can add years to a cat's life and slow down the progression of many diseases. There is no one diet that is optimal for everyone, which is why nutritional typing can help you identify the foods that are best for your body type. Want to lose weight the smart way? WebMD shows you how everything from eating right to sleeping more can help with healthy weight loss. What should my diet during pregnancy be? Can I go on a diet during pregnancy? Eating healthy is an essential part of being pregnant. Preventing this degradation can help preserve your muscle mass. BCAAs have other benefits as well: In a number of studies involving middle- aged animal models, adding BCAAs increased muscle and cardiac mitochondrial biogenesis (the creation of new mitochondria), improving both health span and longevity. Interestingly, BCAAs are very similar in structure to ketones — energy molecules created by your liver from fats — and ketones seem to be preferentially metabolized. In other words, ketones spare those branched- chain amino acids, leaving higher levels of them in circulation while also helping you retain muscle mass and promoting longevity. Ketones — A Healthy, Clean- Burning Fuel. The primary reason that so many people are overweight and/or in poor health these days is that the Westernized diet is overloaded with non- fiber carbs as the primary fuel, which in turn inhibit your body's ability to access and burn body fat. High- quality fats, meanwhile, are a far preferable fuel, as they are utilized far more efficiently than carbs. When you burn fat as your primary fuel, your respiratory quotient (the amount of oxygen you need) typically goes down,2 which is a sign that your metabolism is running more efficiently. How to Enter Into Nutritional Ketosis. The most efficient way to train your body to use fat for fuel is to remove most of the sugars and starches from your diet, and that's true for everyone, whether you're an elite athlete or a sedentary diabetic. At the same time, you'll want to replace those carbs with healthy fats. This is only a generalization, as each person responds to foods in a different way. Some people can enter into full ketosis while eating as much as 7. Others, especially if you're insulin resistant or have type 2 diabetes, may require less than 4. This will give you an objective measure of whether or not you're truly in ketosis, rather than just relying on counting the grams of carbohydrates you consume. Nutritional ketosis is defined as blood ketones that stay in the range of 0. L). My first choice is Cronometer. That's my upgrade to the basic Cronometer nutrient tracker, and the default is set to macronutrient levels that will support nutritional ketosis. Avoid Milk and Consider MCT Oil. Aside from added sugars and grains, it is best to avoid milk for the time being, as it can be difficult to stay in ketosis if you eat or drink a lot of it. The galactose in milk is a carbohydrate and you can easily exceed your net carb allotment by drinking a single glass of milk. Casein, the primary protein in milk, can also trigger or contribute to inflammation. When you keep net carbs low, your body switches to burning fat for fuel and your liver begins to convert some of that fat into ketone bodies. This is endogenous production, meaning that they are made by your body from your fat stores or from the fats in the foods that you eat. You can boost your level of ketones by taking them in supplement form, but these exogenous ketones (made in a lab, not in your body) are not likely to be as beneficial unless you are already . Based on my understanding of mitochondrial health and metabolic function, a vast majority of health conditions could fall into this category. One of the conditions for which a ketogenic diet has the longest and best documented track record is epilepsy. This diet has been effectively used to treat drug resistant epileptic seizures since the 1. In my view, it would be wise to implement a ketogenic diet as a first- line therapy, but in conventional medicine, it's typically not considered or recommended unless the patient fails to respond to medication. Even then, this conversation may have to be initiated by the patient, or the parent of a child with seizures. As noted in the featured article: 5. This is also known as a 4: 1 ketogenic diet because it provides four times as much fat as protein and carbs combined. The modified Atkins diet (MAD) is based on a considerably less restrictive 1: 1 ratio of fat to protein and carbs. It has been shown to be equally effective for seizure control in most adults and children older than two years of age. While fats are unable to cross the blood brain barrier, ketones, being water- soluble fats, can cross it and feed your brain. They also appear to lower markers of systemic inflammation, such as IL- 6 and others. Many times, improved cognition and mental acuity are among the first things people notice when entering nutritional ketosis. Ketones are the preferred source of energy for your brain in general, but especially for those affected by diabetes, Alzheimer's, Parkinson's and maybe even ALS, because in these diseases certain neurons have become insulin resistant or have lost the ability to efficiently utilize glucose, which causes the neurons to die off. When ketones are present, these neurons have a better chance of surviving and thriving. As noted in the featured article, . They also do not need insulin to help them cross cell membranes, including neuronal membranes. Instead, they use simple diffusion, so they can even enter cells that have become insulin resistant. This is likely one of the reasons nutritional ketosis works so well for a variety of neurological problems and diseases. It even shows promise for. Migraine headaches: Following a ketogenic diet for four weeks has been shown to reduce migraine frequency and lower the use of pain medication. Traumatic brain injuries: Animal studies suggest it can help reduce brain swelling, improve motor function and speed up recovery, although it appears more effective in the young than the old. Human studies still need to validate these findings. Metabolic Conditions Improve on Ketogenic Diet Nutritional ketosis is also indicated for obesity, metabolic syndrome (prediabetes) and diabetes. This is not surprising, considering the fact that one of its beneficial effects is correcting insulin resistance. If you meet at least three of the following criteria, you may be diagnosed with metabolic syndrome: abdominal obesity, elevated triglycerides, low HDL cholesterol, high blood pressure and/or elevated fasting blood sugar. Nutritional ketosis has been shown to improve most of these. Nonalcoholic fatty liver disease (NAFLD), which is strongly associated with obesity, type 2 diabetes and metabolic syndrome, has also been shown to improve on a low- carb diet high in healthy fats. In one study,1. 3 obese men diagnosed with metabolic syndrome and NAFLD showed significant improvement in their weight, blood pressure, liver enzymes and liver fat after four months on a ketogenic diet; 2. NAFLD. Glycogen storage disease (GSD) and glucose transporter 1 (GLUT1) deficiency syndrome are two other conditions for which a ketogenic diet is a literal life saver. GSD is characterized by a lack of an enzyme that helps store glucose as glycogen or break glycogen down into glucose. The exact form of the disease depends on which enzyme in question that's lacking. As noted by Authority Nutrition. However, early research suggests that a ketogenic diet may benefit people with some forms of GSD, . Seizures and impaired motor skills are two common symptoms that typically manifest shortly after birth. The benefit of a ketogenic diet is quite apparent in this case, as ketones do not need this protein in order to enter your brain. Hence ketones are an ideal fuel for GLUT1 deficient people, allowing their brains to function more normally. Hormonal and Nervous System Disorders May Improve on Ketogenic Diet. Your hormone regulation and nervous system may also benefit from being an effective fat burner. Polycystic ovary syndrome (PCOS) and multiple sclerosis (MS) are two conditions that appear to respond well to this switch in primary fuel. Can I feed my dog 1. Ihor Basko. Contrary to popular puppy belief, cake is not a part of a balanced diet. Image courtesy of Matt. JPIf you’re new to the idea of preparing fresh food for your dog, you may be wondering, “Well, if dogs are descendents of wolves, and wolves in the wild survive off of meat, then why don’t we just feed our dogs a diet of 1. Why do they need veggies added at all? Isn’t that unnatural?”The answer is simple. Dogs are not wolves, and don’t have the same environmental conditions and genetic predispositions of normal wolves. Dogs have been domesticated for over 1. We have also done amazing things in breeding our modern- day dogs to look drastically different from their wolf cousins, and a proper diet should also take into consideration the body structure and specific nutritional needs of each individual animal. History. The modern dog is a descendent of the wolf, which crossed with the ancient Aureus dog in many different climates, conditions, and parts of the world. The evolutionary transition from the wolf to the Chihuahua, is due to selective breeding and selective feeding. It’s hard to imagine a pack of Chihuahuas bringing down caribou in the wilds of Canada! In fact, the Chihuahua was a sacred dog to the Toltecs and Mayans and historically enjoyed a “people food” diet of vegetables, corn, and a little meat. When you think about it, it makes sense that a Chihuahua is going to have a different diet than a German Shepherd or other large dogs. As dedicated working dogs, German Shepherds would need more meat or protein than a Chihuahua, or any other kind of “toy breed.” Protein is needed to restore body cells, facilitate healing, and to help regenerate the biggest organs of the body: the muscles. One way to gauge what would be appropriate for your dog to eat is to examine your dog’s morphology and historical evolution. If your dog fits these characteristics, then a diet higher in protein is probably correct (and vice versa). Large head and/or strong jaws. Large body mass. Actively working – hunting dogs, working dogs, herding dogs, etc. An All- Meat Diet in the Wild? Did you know that Mastiffs were historically used in war, and these dogs evolved into the large sizes we see today because they ate a 1. BARF) diet? They still absorbed some nutritional properties from plants, by way of ingesting the intestines of game animals (like deer), which contained digested vegetables and grains, but got their bulk from the large amount of protein they ate. This brings us to the next point, there is no such a thing as an all- meat diet in the wild. Wild wolves inevitably digest a fair amount of plant matter too – as they benefit from the plant diet of the prey animals they hunt. Other Factors to Consider for a Balanced Diet. Another consideration when determining protein amounts in the diet is your dog’s age and activity level. As your dog ages and becomes less active, it is better to reduce protein. A 2. 0- 3. 0% protein range (by volume) would be ideal for an older dog 8 years and up. Aging dogs require better quality proteins with high biologic values (which do not stress the kidneys) such as: eggs, fermented dairy products, organ meats, fresh tuna, and chicken breast and lamb, along with an assortment of cooked grains and vegetables. The activity level of your dog, condition, age, breed, temperament, and the climate of where you live are some of the factors to consider when formulating a diet for your pet. Sick or weak animals may need more energy and thus require more protein. In other cases, some dogs may be ingesting too much protein, which can sometimes be indicated by increased aggression. Diet plays a very important role in all aspects of your dog’s health, and even the simplest change can create significant differences in behavior and health. Hints for this Upcoming Holiday Season. Traditional Oriental Herbal Medicine theory emphasizes the medicinal properties of food. When weather is cold, damp, and windy, the diet needs to be adjusted to help the body improve resistance to infections, improve digestion and metabolism, and manage the temperate changes in the environment. Warming foods are recommended to eat during times of cold, windy, and wet winter weather. Some of these foods include: Lamb. Chicken. Shrimp. Ginger. Basil. Cayenne. Oats. Parsnip. Parsley. Green beans. To learn more about how to formulate a balanced, breed- appropriate diet, please check out my new nutrition book “Fresh Food & Ancient Wisdom: Preparing Healthy & Balanced Meals for Your Dogs.” Or, email us to arrange a diet consultation, and I will prepare a diet plan specifically for your dog’s age, breed type, condition, lifestyle, and needs. Weight Loss Tips, Tips for Weight Loss, Weight Loss Diet. Beverages. Gold Thread Lift. A low calorie, antioxidant rich beverage to refresh you and help ease water retention. Made up of easily available ingredients, this will prove to be a good option as a between meals beverage. Ingredients. Apples medium 1. Cucumber 5. 0 gm. Beetroot 5. 0 gm. Lemon juice 1/2 tsp. Black pepper to taste. Salt to taste. Preparation. Grate apple coarsely along with the peel and transfer into a bowl. Similarly, grate cucumber and beetroot. Add apple to the mix. Transfer into a muslin cloth and squeeze out the juice into a bowl. Add lemon juice, salt, black pepper and mix well. Pour into individual glasses and serve chilled. Total servings: 2. Nutritional value per serving. Calories (kcal) 2. Protein (g) 0. 4. Fat (g) 0. 3. 3Carbohydrate (g) 4. Ginger Lemonade. An antioxidant rich drink, it is good for patients with digestive problems. This vitamin C rich lemonade increases resistance, reduces toxicity and cuts down the cause of illnesses. It is a good option as a mid- morning or mid- afternoon beverage. Ingredients. Ginger, minced 5 gm. Lemon juice 1/2 cup. Stevia extract to taste. Lemon, sliced thinly for garnish. Mint 2 tsp. Water 3 cups (6. Preparation. Put 1 cup water and ginger together in a saucepan. Bring the mixture to a boil. Simmer for 3- 4 minutes. Strain the syrup through a fine sieve set over a bowl. Let it cool. In a jug, combine the cool syrup, 2 cups of water, lemon juice and stevia extract. Stir the lemonade well. Divide the lemonade among tall glasses filled with ice cubes and garnish each glass with a lemon slice. Total servings: 3. Nutritional value per serving. Calories (kcal) 2. Protein (g) 0. 4. Fat (g) 0. 3. 3Carbohydrate (g) 4. Fennel Mint Juice. Fennel juice has properties that make it an effective detoxifier and also an aid to digestion. It can be an excellent between- meals beverage. Ingredients. Fennel seed. Mint leaves, chopped. Lemon juice. 1 tsp. Steviato taste. Black pepperto taste. Saltto taste. Water. Preparation. Grind the mint leaves and fennel seeds into a paste along with some water. Add lemon juice, stevia, black pepper and a pinch of salt to the above mixture. Blend all these together with water. Strain the beverage through a fine sieve or muslin. Serve chilled over crushed ice. Total servings: 3. Nutritional value per serving. Calories (kcal) 1. Protein (g) 0. 7. Fat (g) 0. 5. 1Snacks. Chicken Triangles. A low fat, low calorie delicious snack for all chicken lovers. Ingredients. Brown Bread slices 5 (cut into triangles)Mustard paste 2 tsp. Cooked shredded chicken 1. Chopped tomato (remove pulp) 5. For sauce: Butter 1 tsp. All purpose flour 1 tbsp. Low fat milk 5. 0 ml. Thick curd 2 tsp. Chopped capsicums 5. Pepper to taste. Dry thyme. Salt to taste. Preparation. Boil the chicken pieces in a cup of water, with salt and pepper, till tender. Shred and keep aside. Prepare the white sauce by melting butter in a heavy bottomed vessel. Add the all purpose flour and stir on a low to medium flame for 2- 3 minutes. Add the chopped capsicum and stir for half a minute. Remove from heat and add the milk slowly while stirring constantly. Return to heat and cook, stirring continuously till it turns thick. Add salt and pepper, to taste. Remove from heat and mix 2 tsp curd. Add the shredded chicken to the sauce along with dry thyme. Mix well. Spread the mustard paste onto each bread slice. Spread the chicken mix and sprinkle black pepper along with garnishing with tomato pieces. Grill in a hot oven for 8 minutes or till light brown. Total servings: 5. Nutritional value per serving. Calories (kcal) 1. Protein (g) 7. 9. Fat (g) 2. 9. 5Carbohydrate (g) 1. Instant Mini pizza. Enjoy the much adored Pizzas with lower calories(1. Kcal) with the wholesomeness of parsley, oregano and sunflower seeds. Ingredients Whole Wheat bread. Tomato 1. 00 gm. Mushroom 5. Cottage Cheese 2. Onion 2 medium. Green capsicum 1 (cut into rings), 1 (chopped)Parsley leaves Few. Oregano to taste. Sunflower seeds 2 tsp. Salt to taste. Chili flakes few. Black pepper to taste. Preparation Cut the capsicum, tomato and onion, into rings. Place these rings and chopped mushroom onto the bread slices, which have been cut round in shape. Top the slices with grated cheese. Add salt, black pepper, chili flakes, few parsley leaves and oregano to the cheese. Preheat oven to 1. C. Place bread in the preheated oven and bake till the cheese begins to melt. Serve hot. Total servings: 5 Nutritional value per serving. Calories (kcal) 9. Protein (g) 4. Fat (g) 1. Carbohydrate (g) 1. Seekh Kabab. A high protein, low calorie, spicy chicken snack to pamper/tingle your taste buds. Ingredients Boneless, skinless chicken 1. Whipping cream 5 gm. Ginger/Garlic paste 1 tbsp. Mint leaves finely chopped 1/2 tbsp. Coriander leaves finely chopped 1 tbsp. Ground green chilies to taste. Baby tomatoes 5- 6. Salt to taste Preparation In a large bowl, mix together all the ingredients except chicken. Taste the mixture and adjust the salt. Add chicken to the bowl and mix well. Cover and refrigerate for marination for at least 4- 6 hours. Preheat oven or grill to a medium- high temperature and grill chicken for 8 to 1. Turn over the chicken in between till it turns brown on all sides and is tender. Serve hot garnished with baby tomatoes. Total servings: 2 Nutritional value per serving Calories (kcal) 7. Protein (g) 1. 3Fat (g) 2. Soft Eggy Bread. A healthy & innovative substitute to the traditional bread- omelette. While the whole wheat bread provides more fiber, the egg white is a complete source of protein making it a good low calorie breakfast option or snack for ovo vegetarians. Ingredients. Whole wheat bread 5 slices. Mustard seeds 2 gm. Curd 2. 5 gm. Egg whites 2. Oil 1. 0 ml. Coriander leaves 1. Curry leaves few. Black pepper powder to taste. Salt to taste Preparation Beat the egg whites, add salt and pepper. Keep aside. Take a few drops of oil in a pan, add mustard seeds & curry leaves, cover and let crackle. Add salt and black pepper powder to curd in a bowl. Keep aside. Take the brown bread and cut round pieces out of it. Take the egg white mixture and spread it over one side covering all the edges (it should be flatter on the ends and fuller in the middle). Heat a pan and grease it with oil, place the bread egg side down. On top of the bread, spread curd with mustard seeds and leaves. Cover with a lid and allow to steam over a low flame. Do not turn the bread. In about 3- 4 minutes all the curd should be soaked by the bread. Serve egg side down with some green chutney. Total servings: 6 Nutritional value per serving. Calories (kcal) 7. Protein (g) 2. 8. Fat (g) 3. 3. Carbohydrate (g) 8. Vermicelli in Spicy Yogurt. This is a variation of daddhojanam or the Andhra yogurt . It is a very good alternative for people who wish to avoid junk food. Curd has numerous health benefits besides being probiotic and good for your gut. Ingredients Vermicelli 1. Yogurt 2. 00 gm. Green chilies, chopped 1 . Cook till the vermicelli is done. Strain the vermicelli and keep aside. In a mixing bowl, whisk together yogurt, a few tablespoons of water, turmeric powder and salt. Carefully stir in the cooked vermicelli. Heat oil in a pan over a medium flame. Add chana daal, mustard seeds, cumin seeds, chili flakes, curry leaves, and asafoetida in order. When the chana daal begins to change color, add the minced ginger and green chilies. Fry briefly and remove from heat. Add the above chana daal mix to the vermicelli and yogurt mixture. Mix thoroughly and serve. Total servings: 3 Nutritional value per serving Calories (kcal) 1. Protein (g) 4. 9. Fat (g) 0. 2. Carbohydrate (g) 2. Calcium (mg) 1. 06. Salads. Crunchy Vegetable Salad. A colourful exotic salad with a mouth- watering dressing, which will take care of your nutritional requirements without adding unnecessary calories. Ingredients. Red Cabbage, shredded 5. Carrots, chopped 5. White Radish, grated 5. Broccoli florets, boiled 5. Green capsicum, seeded and chopped 5. Sprouted green gram, blanched 5. Baby corn sliced in rings 3- 4. Garlic paste 1 tsp. Vinegar 2 tsp. Tomato Sauce 2 tsp. Lemon juice 1 tsp. Orange juice 2 tsp. White pepper powder to taste. Salt to taste (can be avoided if hypertensive)Preparation. Mix olive oil, orange juice, lemon juice, vinegar, garlic paste, salt, white pepper powder and tomato sauce thoroughly in a bowl. Keep aside in the refrigerator. In a serving bowl, place red cabbage at the bottom and layer with carrots, baby corn, white radish, broccoli and capsicum topped with green gram sprouts. Chill this mix in the refrigerator. Shake the dressing thoroughly and lace the salad with it uniformly. Serve immediately. Total servings: 3. Nutritional value per serving. Calories (kcal) 6. Protein (g) 3. 2. Fat (g) 1. 9. Carbohydrate (g) 9. Fiber (g) 1. 5. 0Iron (mg) 0. Bean Sprout and Fruit Salad. An interesting mixture of raw fruits and vegetables to increase your fiber and antioxidant intake. It also helps reduce cholesterol and relieve constipation. Ingredients. Bean sprouts 5. Oranges 2. Pineapple, cubed 2 slices. Mango ripe, cubed 1. Apple, cubed 1. Peach, cubed 1. Lettuce, shredded 6 leaves. Cherry tomatoes, halved 2. Balsamic vinegar 1 tbsp. Black peppercorns, freshly ground 1/2 tsp. Fresh orange juice 2 tbsp. Salt to taste. Preparation. Peel the oranges, separate the segments, remove the pips and cut into cubes. Put the bean sprouts, oranges, pineapple, mango, apple and peach cubes in a salad bowl. Add shredded lettuce leaves, tomatoes and bean sprouts. Prepare the dressing by mixing together balsamic vinegar, salt, freshly ground peppercorns and fresh orange juice. Mix well and chill till required. Just before serving, add the dressing to the bean sprouts and fruit mix and serve. Total servings: 3 Nutritional value per serving. Calories (kcal) 8. Protein (g) 2. 6. Fat (g) 0. 5. Carbohydrate (g) 1. Fiber (g) 1. 3. 0Iron (mg) 1. Tangy Carrot And Mint Salad. A delicious recipe made with carrots, parsley and mint, which is very rich in iron and calcium. It is highly recommended for all age groups.
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