Swanwick Blue Blocking Glasses - pretty stylish and probably hold at least part of the solution to your sleep problems...read on....
Anyone following science and nutrition these days has probably noticed that Ketones and the Ketogenic Diet sure seem to be getting a lot of attention.
For most people the Ketogenic Diet is this mysterious way of eating that seems awfully extreme. It is probably one of the most misunderstood ways of nourishing the body out there and the rumours are wild. The human body will produce ketones only under certain conditions - in starvation or extremely low carb diets (for most people less than 50 grams of carbs a day) as well as alcoholism and uncontrolled type 1 diabetes (not so good).
From an evolutionary perspective our ability to produce ketones and use them for energy (instead of glucose) in times of famine is probably largely responsible for the survival of humans as a species . Think about it - in the absence of Loblaws, McDonalds and Starbucks, our Palaeolithic ancestors (and likely all others leading up to the Agricultural Age) most probably alternated between periods of feast and famine. Given these two extremes, it makes sense that our bodies are programmed to store fat in times of plenty and then burn it for fuel in times of scarcity. Fast forward to today and most peoples’ bodies haven’t seen a ketone since the day they were born (interesting fact is that babies are born in a state of ketosis!) since our constant supply of carbs, protein and even fat ensures that there really is never a need to produce an alternative to glucose. It turns out that this may be a real shame as ongoing research seems to show increasingly that ketones have some real benefits to our bodies.
A short (incomplete) list of what ketones can do for you:
The list goes on but suffice to say that for most of us, getting some ketones into our world would be a great thing.
For many of you reading this - you are Cross Fit Athletes, a lot of what you do is anaerobic and explosive - typically not the circumstances best suited to fat adaptation. But wait. What if you could drink your ketones? What if, you could follow a nutrient dense, healthy carb, moderate to high protein diet with adequate amounts of healthy fats (this would not be enough to get you into ketosis) and get enough ketones into your body to at least enjoy the benefits above for part of the day? How would you do this without adopting a ketogenic diet? Here are a couple of ideas:
If you are interested in KETO O/S you can contact me for a 5 day trial pack, for more info or check out: natniddam.pruvitnow.com/ca Full disclosure - this is absolutely an affiliate site so yes, I will get commission if you buy.
If you’ve made it this far - give yourself a pat on the back - I know this post was long but I do believe that this renewed interest in ketones is well warranted - I have been using them myself and in my practice for over a year now (either as MCT’s, endogenously or from Keto O/S) and I am continuously amazed at the incredible results that people are obtaining.
Caution - this post is loooong. Thanksgiving is a big deal so I decided that if there was ever an occasion to write a huge post this would be it (expect something similar for Christmas). If you are on a Ketogenic Diet there’s a real chance that this meal, no matter how you prepare it, will knock you out of ketosis just due to the shear volume of feed you will consume. However that’s no reason to throw the baby out with the bathwater. You can still stay true to the spirit of your plan and, for those win a low carb plan you can still stay pretty much on plan. That said, this is a holiday and a celebration, so, be thankful, indulge with pleasure and try something new for a change.
For some reason it is generally accepted that Thanksgiving Dinner will be followed by an obligatory food coma. In the absence of said state of total dysfunction and discomfort people seem to think that they must have been deprived somehow and that they did not indulge sufficiently in honour of the day.
Allow me to challenge this concept. For the past 10 years or so I have been hosting Thanksgiving dinners at my cottage for all kinds of people, from family to friends, and I am happy to report that (to the best of my knowledge) at no time has anyone been left in a state that, should there be a fire or charging herd of elephants bearing down on them, would surely result in their untimely demise. Nor has anyone been left feeling like they did not get to indulge and enjoy fabulous food. It must be said that, as the resident Jew in my extended family and the hostess of said dinners, I am unfettered by family traditions and the obligation to absolutely reproduce Aunt Phyllis’ marshmallow topped sweet potato casserole. If I had a nickel for every time a client tried to explain to me that the least little change in the family meal would result in an uprising I would be writing this post from Bali rather than my Toronto dining room table. I do understand. And I sympathize. But nevertheless, I say throw caution to the wind….make a few substitutions and in a worst case scenario you will at least have enough energy to escape the hordes in the unlikely event they choose to take out their disappointment on you.
Here are the substitutions I have developed over the past few years that have now become traditions in our family:
Do your best to avoid the Butterball, injected with all manner of chemicals - buy a fresh or frozen (ideally pastured, but at the very least untreated) bird - food quality is still ideal.
As you must have deduced by now, stuffing in my house is just a dish and bears no relationship to what most people refer to as stuffing. I don’t bother with gluten free, grain free bread simply because I don’t like it and I find that people get too full and then get comatose and…well, we went through this already….
Here’s where the fun really happens (for me anyway)….
Forget the canned stuff and the sugar laden store bought versions…it’s cranberry sauce for crying out loud, it’s supposed to be a bit tart. I will post my favourite recipe on my blog when I get to my cottage on Friday night but here’s the gist: Pick the recipe that looks good to you. Cut the sugar in half (at least) and replace it with either Monk Fruit powder (may favourite) or Xylitol or some Stevia if you like it. I would stay away from Erythritol because it can cause digestive upset in some people.
My recipe involves cooking fresh cranberries with fresh squeezed juice from one orange, orange zest (from said orange) and half a small orange peel and all processed till fine. I use a splash of Grand Marnier if I have it, and, in the past about 1/4 cup of maple syrup - this year I will switch to Monk Fruit. Make it at least a day ahead so the flavours have time to blend. And cook your cranberries with all other ingredients just till they pop. We never have leftovers.
Personally, I use the pan drippings, add a bit of cognac and as much Turkey Broth as required for volume and then strain it. Yes, my gravy is more like a “jus” but we love it. If you and your crew must have a more traditional gravy replace the flour with Konjac Flour - it’s a prebiotic and an incredible thickener - just be careful as you need to first whisk it in cold water before whisking into hot or you will end up with lumps. I order mine from LowCarbCanada.com
Yup, you can absolutely stay on plan here as well. Not ketogenic mind you, by now, your ketones are likely a distant memory but they will be back, not to worry. And for low carbers, you’ve probably (but not necessarily), in sheer volume exceeded your usual daily limit but let me remind you that this is a holiday and straying from your plan once in a while does have its benefits. All that being said, you can totally enjoy a bit of dessert without going totally overboard.
Once again, our Paleo friends come to the rescue. One of my favourite books “Paleo Comfort Foods” has a spectacular nut crust recipe for pies and they have a sweet potato pie that is to die for that I make every year.
Or, you can make this Apple Pie I created a couple of years ago. https://nniddam.wordpress.com/2014/10/12/apple-pie-paleo-style/
I happen to prefer coconut whipped cream to dairy but depending on your food tolerances you can use either. Just make sure that the dairy is full fat and organic. For the coconut whip, I find that it seems to set overnight in the fridge so I like to make it a day ahead of time.