 June is National Dairy Month! I'm a big dairy fan. My favorite low-carb dairy products are cheese, Greek yogurt, cottage cheese, cream cheese, sour cream and just plain cream! I'm thrilled to share these excellent low-carb recipes featuring dairy created by some of my favorite bloggers and published within the past six months. Strawberry Cream Cheese Crumble Bars from Kim at Low Carb Maven (4 grams net carb per serving) 5-Ingredient Keto Spanakopita from Martina at KetoDiet (4.5 grams net carb per serving) Luscious Lemon Cheesecake from Melissa at I Breathe...I'm Hungry (4 grams net carb per serving) Cheesy Low-Carb No-Egg Sausage Mushroom Breakfast from Kalyn at Kalyn's Kitchen (7 grams net carb per serving) Low Carb Carrot Cake Cheesecake from Brenda at Sugar-Free Mom (4.2 grams net carb per serving) dLife Debut
I'm very happy to announce that I've joined the dlife.com team! Dlife is a fantastic online resource providing support, guidance and up-to-date diabetes research for people with type 1, type 2 and gestational diabetes, as well as prediabetes. The website was recently re-launched with a low-carb focus, and I'm the RD-CDE who answers questions in the FAQs section on the homepage. You'll also find many of my low-carb articles on the website, and I'll be contributing in other ways as well. Please check out dLife when you have a a chance! Recent Articles Written for Authority Nutrition I managed to write a few more articles for Authority Nutrition last month, but that will definitely be slowing down, as I'm working on another project for AN -- more details to come soon! The 15 Unhealthiest Junk Foods in America How to Calculate Net Carbs 12 Natural Ways to Balance Your Hormones A High-Protein Diet Plan to Lose Weight and Improve Health
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 May is National Salad Month! I absolutely love salads. In fact, I eat at least one a day, and some days I have salad for all three meals. Unfortunately, the salads you get in restaurants are often loaded with carbs due to additions like croutons, sugary nuts and sweet salad dressings. Here are 5 delicious, truly low-carb salads from some of best LC food bloggers around. Enjoy! Bistro Steak Salad with Horseradish Dressing from Martina at KetoDiet (6.2 grams net carb per serving) Chicken Spinach Blueberry Salad with Parmesan Cheese from Kim at Low Carb Maven (6 grams net carb per serving) Smoked Salmon, Avocado and Rocket Salad from Gerri at Keto Kitchen (4 grams net carb per serving) Healthy Chicken Cobb Salad for One from Lisa at Low Carb Yum (5.3 grams net carb per serving) Shrimp Salad Eggs from Modern Low Carb (less than 1 gram net carb apiece) Video Presentation from Colin Champ, MD The Ketogenic Diet and Cancer: Teaching an Old Dog New Tricks February 2016, Metabolic Therapeutics Conference It's truly an honor to share this video from Dr. Colin Champ, whom I've met several times and hold in extremely high regard. Dr. Champ is a radiation oncologist from Pittsburg who supports ketogenic diet therapy as an adjunct to standard treatment of certain cancers. He's published several research papers on the benefits of ketogenic diets for cancer, and his presentations are among the most popular at professional conferences. He also has a wonderful nutrition blog called Caveman Doctor where he discusses diet and other lifestyle measures for preventing disease and increasing quality of life. Dr. Champ's talks at the 2016 and 2017 Metabolics Therapeutics Conferences in Tampa were exceptionally interesting and inspiring, delivered in his unique, engaging style. This year's presentation isn't available online yet, but I know you'll enjoy his 2016 talk as much as I did. Recent Articles Written for Authority Nutrition As I mentioned last month, I've been very busy with multiple projects, and I anticipate this is going to continue for the foreseeable future. So again, although I've had less time to write articles for Authority Nutrition, I am still very happily writing for Kris Gunnars and AN. Here are my Authority Nutrition articles published within the past month: 10 Reasons You’re Always Tired (and what you can do about it) How Valerian Root Helps You Relax and Sleep Better 14 Everyday Uses for Tea Tree Oil  April is National Garlic Month! Garlic is naturally low in carbs, providing about 1 gram of net carb per clove. It has a lot going for it, including a unique flavor and aroma, impressive benefits on immune function and overall health, and versatility. Here are five delicious low-carb recipes featuring garlic. Oven-Baked Parmesan Garlic Wings from Taryn at Joy Filled Eats (less than 1 gram net carb per wing) Garlic Parmesan Knots from Carolyn at All Day I Dream About Food (less than 3 grams net carb per serving) Lemon Garlic Pork Steaks with Mushrooms from Kendra at Peace, Love and Low Carb (5 grams net carb per serving) Best Keto Garlic Bread from Martina at KetoDiet (less than 3 grams net carb per slice) Baked Garlic Parmesan Salmon from Hayley at Health Starts in the Kitchen (less than 1 gram net carb per serving) Video Presentation by Dave Feldman: The Dynamic Influence of a High Fat Diet on Cholesterol Variability February 2017, Low Carb Breckenridge This month, I'm sharing a brand-new video presentation from Dave Feldman, a software engineer with a strong interest in cholesterol regulation. I've had the pleasure of meeting Dave twice at conferences and have found him to be extremely kind, knowledgeable, professional and respectful of others' views. Like me, Dave is a hyperresponder, a term coined to describe someone whose LDL cholesterol and particle numbers increase dramatically in response to a ketogenic diet. On his blog, Cholesterol Code, Dave documents a series of experiments he's done to test his lipid responses to varying amounts of fat and calories. The results are pretty amazing, and likely the opposite of what you'd expect to see. I've read that Dave rates his concern about his lipid values at about a 5 out of 10 on the worry scale (down from 9 initially), and I'm not too far behind him at about a 6.5 on that scale (down from 9.9 initially!) with respect to my own. I'm sure you'll enjoy this presentation and will be left with a lot to think about. Recent Articles Written for Authority Nutrition
Due to being extremely busy, I've had less time to write articles for Authority Nutrition lately. However, I'm definitely still writing for the site and honored to be a member of the team. Here are my Authority Nutrition articles published within the past month: South Beach Diet Review and Beginner’s Guide 7 Weight Loss “Quick Fixes” That Don’t Work  March is National Noodle Month. Traditional noodles have no place in a low-carbohydrate diet, of course. However, there are many grain-free, low-carb substitutions for pasta, and I'm fortunate to know a number of very talented low-carb chefs who've developed some amazing recipes based on these alternative noodles. This month, I'm sharing 5 low-carb pasta recipes that have been published within the past 12 months. Zucchini Noodle Shrimp Scampi from Kim at Low Carb Maven (8 grams net carb per serving) Shirataki Noodle Macaroni and Cheese from Lisa at Low Carb Yum (Less than 1 gram net carb per serving) Spaghetti Squash Pizza Nests from Stacey at Beauty and the Foodie (2 grams net carb per serving) Fettuccine Alfredo with Chicken and Broccoli from DJ Foodie and shared by Martina at KetoDiet (6.5 grams net carb per serving) Zucchini Noodles Salad with Parmesan and Walnuts from Melissa at I Breathe...I'm Hungry (5.5 grams net carb per serving) Presentation by Marty Kendall: Nutrient Density and the Insulin Index September 2016, Low Carb Down Under in Brisbane I'm excited to share this presentation from Marty Kendall, another brilliant engineer with expertise in blood sugar and insulin regulation. Marty lives in Australia with his wife, who has type 1 diabetes. For several years, they have followed a carb-restricted diet, which has greatly improved her blood sugar control and led to overall health improvements for both. While I've never met Marty in person, I find the articles on his blog Optimizing Nutrition extremely well written and informative. He's also an excellent speaker, as you'll see in the presentation below. Recent Articles Written for Authority Nutrition
Here are the articles I wrote for Authority Nutrition within the past month: 11 Foods to Avoid With Diabetes 6 Side Effects of Too Much Vitamin D 14 Simple Ways to Break Through a Weight Loss Plateau  February is National Chocolate Lovers Month! I am definitely a fan of chocolate. In fact, I have some dark chocolate or cocoa powder every day, sometimes more than once! So it's definitely my pleasure to share five incredible low-carb, sugar-free, gluten-free chocolate treats published within the past three months with you. Enjoy! Low-Carb Chocolate Truffle Cheesecake from Kim at Low Carb Maven (5-6 grams net carb per serving) Nutella Mug Cake from Maya at Wholesome Yum (3.5 grams net carb per serving) Port Wine Dark Chocolate Fat Bombs from Marye at Low Carb-ology (less than 1 gram net carb apiece) Sugar-Free Low-Carb Samoa Pie from Brenda at Sugar-Free Mom (5.2 grams net carb per serving) Keto Flourless Chocolate Cake from Lisa at Low Carb Yum (3 grams net carb per serving) Video: Ivor Cummins aka "The Fat Emperor": Primary Causes of Heart Disease -- Insulin Resistance vs. "Bad Cholesterol" January 2017 Low Carb USA Miami Getaway This month's video presentation features Ivor Cummins, an engineer from Ireland with a strong interest and expertise in insulin resistance. I had the great pleasure of meeting him and speaking with him last July when we both presented at the Low Carb USA conference in San Diego. In his own unique, engaging style, Ivor discusses strategies to reduce heart disease risk by reducing insulin levels, improving insulin sensitivity, and controlling inflammation. Please listen when you have a chance! Recent Articles Written for Authority Nutrition
Here are the articles I wrote for Authority Nutrition within the past month: What Is the Healthiest Way to Cook Meat? Palm Oil: Good or Bad? 10 Natural Ways to Build Healthy Bones How to Choose the Best Probiotic Supplement 16 Foods to Eat on a Ketogenic Diet 13 Ways to Prevent Diabetes  January is National Slow Cooker Month! It's also Fat-Free Living Month, but let's ignore that one. I love using a slow cooker. In fact, I can't imagine my life without one. Here are 5 delicious low-carb recipes to make in a slow cooker published within the past 3 months, courtesy of a few of the finest low-carb culinary wizards around. Enjoy! Slow Cooker Balsamic Caprese Stuffed Chicken Breasts from Brenda at Sugar-Free Mom (7 grams net carb per serving) Slow Cooker Meatballs with Raspberry Chipotle Sauce from Carolyn at All Day I Dream About Food (3 grams net carb per serving) Slow Cooker Garlic Chipotle Lime Chicken from Stacey at Beauty and the Foodie (2 grams net carb per serving) Slow Cooker Turkey Pumpkin Chili from Lisa at Low Carb Yum (6.3 grams net carb per serving) Slow Cooker Chipotle "Copycat" Barbacoa from Maya at Wholesome Yum (1 gram net carb per serving) Video: Interactive Workshop Featuring Dr. Steve Phinney at November 2016 Low Carb Down Under Conference This month's video presentation features Dr. Steve Phinney, a renowned researcher with expertise in very-low-carb, ketogenic diets and co-author of one of my favorite books: The Art and Science of Low Carbohydrate Living. I consider myself very fortunate to have met and talked with Dr. Phinney several times, in addition to hearing him speak at conferences. Here is a recent workshop recorded in Sydney, Australia, in which he provides guidance on personalizing your low-carb lifestyle for weight loss and overall health. Recent Articles Written for Authority Nutrition Here are the articles I wrote for Authority Nutrition within the past month: 11 Simple Ways to Start Clean Eating Today Natural Flavors: Should You Eat Them? 11 Impressive Health Benefits of Salmon The BRAT Diet: Is It a Good Idea?  December is National Eggnog Month and National Fruitcake Month -- not a lot you can do with those from a low-carb point of view. Instead, I'm sharing five delicious sugar-free, gluten-free dessert recipes for your holiday celebrations. Cranberry White Chocolate Layer Cake from Carolyn at All Day I Dream About Food (5.8 grams net carb per serving) Rum Butterscotch Cream Pie from Marye at Low Carb-ology (3.2 grams net carb per serving) Pumpkin Chocolate Marbled Cheesecake from Melissa at I Breathe…I'm Hungry (6.5 grams net carb per serving) Nana's Cheese Pie from Kim at Low Carb Maven (4 grams net carb per serving) Sugar-Free Pumpkin Pie from Lisa at Sugar-Free Mom (5.7 grams net carb per serving) Video: Presentation by Dr. Troy Stapleton at September 2016 Low Carb Down Under Conference This month, I'm sharing a presentation from Dr. Troy Stapleton, an Australian radiologist I had the great pleasure of meeting when we both spoke at a Low Carb Down Under conference in Melbourne back in 2014. This video is from his excellent presentation at the Low Carb Down Under event this past September. I know you're going to enjoy and be inspired by it. Recent Articles Written for Authority Nutrition Here are the articles I wrote for Authority Nutrition within the past month: Ghee: Better Than Butter? 11 Reasons Why Berries Are Among the Healthiest Foods on Earth How Many Carbs Should a Diabetic Eat? 7 Tips to Get Into Ketosis Fatty Liver: What It Is, and How to Get Rid of It  November is National Peanut Butter Month! Peanut butter is healthy, delicious and fairly low carb. Fortunately, a little goes a long way in terms of flavor and texture. Here are five amazing low-carb recipes featuring peanut butter that were published within the past 6 months. Caramel Peanut Butter Payday Cake from Taryn at Joy Filled Eats (3.2 grams net carb per serving) Cream Cheese Peanut Butter Fudge from Lisa at Low Carb Yum (1.5 grams net carb per serving) Protein Peanut Butter Cookies from Taralynn at Simply Taralynn (4 grams net carb per serving) Peanut Butter Mug Cakes from Marye at Low Carb-ology (3.4 grams net carb per shared serving) Peanut Butter Brownie Ice Cream Cake from Carolyn at All Day I Dream About Food (6.7 grams net carb per serving) Video: Presentation by Justin Hansen & Julie Reid at September 2016 Low Carb Down Under Conference November is also National Diabetes Month. In this excellent presentation from a recent low-carb conference in Melbourne, Australia, Justin Hansen and Julie Reid discuss their son's type 1 diabetes diagnosis and how they learned to control his blood sugar levels via a low-carb diet based on the principles of Dr. Richard Bernstein and the TypeOneGrit Facebook group. An amazing and inspirational story demonstrating the power of carb restriction for diabetes management! Recent Articles Written for Authority Nutrition Here are the articles I wrote for Authority Nutrition within the past month: 8 Health Benefits of Nuts 21 Reasons to Eat Real Food 6 Mistakes That Slow Down Your Metabolism Is Snacking Good or Bad for You? How to Tighten Loose Skin After Losing Weight 6 Unusual Ways to Burn Calories 9 Ways to Increase Your “Good” HDL Cholesterol October 2016: Seafood Recipes, Presentation by Dr. Jeff Volek, and New Authority Nutrition Articles9/27/2016  October is National Seafood Month! Seafood is one of my favorite foods to eat, anytime. I'm equally fond of fatty fish like salmon and sardines, white fish of all types, crustaceans, mollusks -- you name it, I'll probably eat it. So I'm very happy to share five fantastic seafood recipes published within the past four months. Enjoy! Salmon with Bacon Tomato Vodka Cream Sauce from Kim at Low Carb Maven (4 grams net carb per serving) Southwestern Tuna Salad from Marye at Low Carb-ology (4.9 grams net carb per serving) Crab-Stuffed Avocado with Lime from Carolyn at All Day I Dream About Food (2.2 grams net carb per serving) 4-Ingredient Salmon Milano with Pesto Butter from Maya at Wholesome Yum (2 grams net carb per serving) Keto Fish Cakes from Martina at Keto Diet (3.1 grams net carb per serving) Video: Dr. Jeff Volek's Presentation from the 2016 Metabolic Therapeutics Conference in Tampa, Florida I've been extremely fortunate to see Jeff Volek, PhD, RD, present at several conferences over the past few years. He's a wonderful speaker who consistently manages to cover all the research supporting low-carb and ketogenic diets in a highly engaging way. I know you will enjoy this presentation. Recent Articles Written for Authority Nutrition Here are the low-carb-friendly articles I wrote for Authority Nutrition within the past month: 14 Ways to Lower Your Insulin Levels 15 Health Conditions That May Benefit From a Ketogenic Diet 11 “Demonized” Foods That Are Actually Good For You Fat Grams – How Much Fat Should You Eat Per Day? Why Liquid Sugar Is the Worst  The Ketogenic Kitchen is a must-have book for anyone interested in better health, particularly those who are open to -- or already follow -- a ketogenic or low-carb way of eating. In addition to providing guidance on achieving a healthy, sustainable ketogenic lifestyle, it may very well be life-changing for people with cancer. The Authors Domini Kemp is a chef who was diagnosed with breast cancer in 2013 and followed a diet based on unprocessed, low-carbohydrate foods during chemo and radiation. Patricia Daly is a former business analyst in corporate banking and current nutritional therapist who had remarkable results using a ketogenic diet as part of her therapy for eye cancer. At diagnosis, both women were eating what most people would consider very healthy diets: lots of whole grains, fruits, legumes and other foods high in complex carbs and low in fat. However, that all changed once they discovered the connection between high blood sugar levels and cancer. The Book The Ketogenic Kitchen is actually two books in one, and they complement each other beautifully. The first part, "The Low Carb Way," is written by Domini. It includes a carbohydrate sensitivity quiz (created by Dr. Georgia Ede), a discussion about the benefits of carb restriction for cancer and other diseases, Domini's own story, and many delicious whole-food, low-carb recipes. The recipes are arranged by type: Breakfast, Soup, Mains, Vegetables, Dressings and Desserts. There is also a section with several vegetarian entrees that sound delicious. In the second part, "The Ketogenic Way," Patricia shares her own story and expertise about the ketogenic diet, including detailed helpful hints for getting the best results from this way of eating. She also has a fantastic section entitled "Myth-busting FAQs" in which she addresses common concerns about the ketogenic diet in an evidence-based way that is also very easy to understand, along with its potential benefits as a cancer therapy to be used in conjunction with conventional treatment. The Meal Plans and Recipes The first thing you'll probably notice when you look through this book are the exquisitely photographed recipes. I was also happy to see that each recipe's nutrition analysis includes the macronutrient composition percentages. While there are several recipes in "The Low Carb Way" that have carb counts too high for a ketogenic diet, there are also many with 6 grams of digestible carb or less per serving, which can easily fit into a keto lifestyle. Here are just a few examples: Eggs "Benedict" (4.4 grams net carb) Chicken, Cashew and Broccoli Stir Fry (3.7 grams net carb) Ridiculously Tasty Prawns (1.1 grams net carb) As someone who favors gradually easing into carbohydrate restriction rather than going from a very high carb intake to one that is very low, I was happy to see that Patricia takes the same approach in "The Ketogenic Way." Her meal plans start with about 50 grams of digestible ("net") carb per day and progressively reduce daily carb intake to 12 grams over the course of 2 weeks. Patricia's menu plans take the guesswork out of how many carbs to consume each day for your daily goal. In addition, she has organized this section so that the recipes for each day's meal plan are right on the same or the following page. I love that she encourages the reader to make extra portions of meat and vegetables to use as leftovers for the next day's recipes, which helps minimize the amount of time needed for meal planning and preparation. Patricia provides a lot of helpful information throughout these chapters, including easy and effective ways to include probiotics in your diet; identifying food sensitivities and adjusting your keto diet as needed; the benefits of sea vegetables, coconut oil and organ meats; and much more. I also appreciate the emphasis placed on the healing qualities of foods in addition to their macronutrient composition. Herbs and spices are used liberally in the recipes, both for their antioxidant benefits as well as adding flavor and texture to the dishes. Nourishing bone broth and meat and vegetable stocks are the base for many of her entrees and sides. Featured Recipes: Asian Baked Salmon with Curried Cauliflower Rice  I made a delicious dinner with Patricia's recipes that feature two of my favorite foods: salmon and cauliflower. The result was extremely tasty, filling and nourishing, with a digestible carb count of less than 6 grams for the entire meal.
Asian Baked Salmon (serves 4) Ingredients: 3.2 oz (90 g) coconut oil 4 garlic cloves, crushed 1.5-inch (4-cm) piece of ginger, peeled and grated 4 Tablespoons (72 g) soy sauce or tamarin 2 teaspoons (4 g) five-spice powder 4 salmon filets, 3.5 oz (100 g) each Preparation: 1. Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius). 2. Place the salmon filets in an oven-proof glass baking dish. 3. Melt the coconut oil in a small pan, then add the garlic, ginger, soy sauce and spices. 4. Pour sauce over the salmon filets and bake for 15 minutes. 5. Serve over cauliflower rice. Nutrition Data: Net/digestible carbs: 2.1 g Protein: 24 g Fat: 35 g Fiber: 0.3 g Calories: 417 Cauliflower Rice (serves 4) Ingredients: 14 oz (400 g) cauliflower 4 (24 g) sun-dried tomatoes, finely chopped (I added roasted red peppers instead) 1 (3 g) garlic clove, peeled 1 tsp (2 g) curry powder Salt and pepper, to taste 2 Tablespoons (90 g) duck fat (I used Kerrygold butter instead) Preparation: Blitz the cauliflower in a food processor until it looks similar to small rice grains. Stir in the sun-dried tomatoes or red peppers, garlic, curry powder, and seasoning. Heat the duck fat (or butter) in a frying pan and fry the "rice" on medium heat for about 10 minutes. Nutrition Data: Net/digestible carbs: 3.4 g Protein: 3.9 g Fat: 27 g Fiber: 2.8 g Calories: 275 The Ketogenic Kitchen: Final Thoughts In all honesty, I can't think of anything negative to say about The Ketogenic Kitchen. I believe you will truly enjoy this book and the recipes. What's more, I think your health -- and the health of your loved ones -- will be greatly enhanced by incorporating its nutrition principles into your life, whether you have cancer or are interested in protecting your health and improving your quality of life. The Ketogenic Kitchen is available on Amazon.com in the US and it is also available internationally on Amazon in several countries. Click here to purchase it from Amazon.com. |
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