Low Carb Mag Januray - February 2020

Food Festivals Top Low Carb & Paleo Podcasts Beyond the Food Stephanie Dodier

 

Top

step

by step

Recipes

GMO Watch Alain Braux

Stress Management

Dr. Mona Morstein

Keto Empanadas By Keto with Lee Fish Fillet in Creamy Coconut and Shallot Sauce Low Carb Cheese and Cauliflower Chowder Grilled Avocado with Simple Salsa

the Low Carb Mag Team Mark Moxom: Founder, Executive Editor

Alain Braux: Editor, Nutrition & GMO

Rachel Zinman: Feature Columnist:

Dr. Mona Morstein: Feature Columnist: Low Carb & Diabetes

Loreta Lupo:

Administrator, Writer/Author Liaison

Ann Steer:

Graphics, Style & Magazine Production

Welcome We’d love to know what you thought about this magazine.

Please let us have your feedback via LowCarbMag.com/feedback.

You can always get hold of us here:

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feedback@LowCarbMag.com Those are probably the quickest ways.

Or you can get out your quill and write to:

Suite 3609, 24B Moorefield Road Johnsonville, Wellington 6037, New Zealand Some of the links in the magazine may be affiliate links.

In cases like that we get paid an affiliate commission, but YOUR price if you decide to buy is not affected. Whether or not we receive a commission does not affect the value behind the recommendation - it merely serves to support the general income pot that goes towards paying the cost of producing this magazine. You always have the option to go to a website directly if you don’t agree with this.

All rights reserved. The Publisher and agents present information which is believed to be reliable, sound and based on the best judgement available to the authors - but accuracy cannot be guaranteed. Material is provided for information only and should not be construed as medical advice. You must at all times consult your own medical practitioner on any matter relating to your health and well-being. Readers who fail to consult with an appropriate health advisor assume the risk of any injury. The publisher is not responsible for errors or omissions. This publication should only be made available by purchase from the LowCarb Mag Official distributors. If it has been sold to you through any other means, please let us know via the web site. All expressions of opinion are published on the basis that they are not to be regarded as expressing the opinion or views of the Publisher or its servants or agents. The views of the article writers and advertisers are entirely their own, upon and by lodging material with the Publisher for publication or authorising or approving of the publication of any material they INDEMNIFY the Publisher and its servants and agents against all liability claims or proceedings whatsoever arising from the publication and without limiting the generality of the foregoing to indemnify each of them in relation to slander of title, defamation, breach of copyright, infringement of trademarks or names of publication titles, royalties unfair competition or trade practices, violation of rights or privacy AND FURTHER WARRANT that the material complies with all relevant regulations and laws and that its publication will not give rise to any rights against or liabilities in the Publisher, its servants or agents and in particular that nothing therein is capable of being deceptive or misleading or otherwise a breach of the relevant acts of law applicable in each case. © 2015Low Carb Mag

Next Issue’s Feature Interview

Wallis Winder Wallis together with his Starseed cofounder and childhood buddy Juan Manuel Benavides has been on a quest to change the way we care for our health and our planet. It is in the Amazon that they found what they were looking for: Sacha Inchi (Plukenetia Volubilis l.), the most nutrient dense superfood capable of bringing health to people around the world. As nature´s treasure, it is the perfect tool to preserve the Amazon while bringing prosperity to its communities.

For more info, visit his website

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36 Top Podcasts

Stephanie Dodier

26 Dr. Mona Morstein 58

Festivals

72 Recipes

52

GMO Watch

Contents Editorial

6

Feature Interview - Stephanie Dodier

11

Mona Morstein Anxiety & Stress Management

27

Low Carb Top Blogs

34

Pick of the Podcasts

36

G MO W atch

52

REc Festivals

58

Recipes Keto Empanadas Fish Fillet in Creamy Coconut and Shallot Sauce Low Carb Cheese and Cauliflower Chowder Grilled Avocado with Simple Salsa

Why bother with Exercise Knee Extension Ham String Stretch

72 82 88 94

98 99 100

Editorial

ONE of the downsides of learning more and more about health is that we can tend to get a bit blase about things. By that I mean we can ignore those little niggles we get from time to time, either marking them as simply a temporary inconvenience or else as something ‘we’ll get to when it starts to get annoying’.

Well, over the last couple of months, I have seen two examples of ignoring inconveniences that have had starkly different outcomes.

The first was with a chap who on the whole - apart from a bit of a beer belly - you would think was actually quite healthy. Indeed you get the impression he thought he was healthy even though when he exercised or

exerted himself, he found he was getting a if your knowledge is lacking ask someone bit short of breath. who can get to the root of the problem.

Sadly he did nothing about it and even when one morning he had what felt like a lump in his chest, he still refused the pleas of his partner to go to the doctors as after all “it’ll go away in a bit”.

Just don’t ignore what your body is telling you.

Another real life tale concerns John, a friend of mine whom I had not seen for a few months. Yet when I last saw him, he was as By 8pm he was dead of a heart attack. fit as a flea and mentally razor sharp.

You can clearly see the moral of this tale. Over the course of the few days I was If something is not right, find out why and with them, my friend’s other half raised

Image from WHO

concerns that John - at 67 - was starting to get dementia. Something his mother apparently had suffered with - though not until she was in her seventies.

had examined John and told them to go straight to the hospital emergency as - for one thing - his blood pressure was through the roof and secondly, they could not determine what was causing it.

However, something in John’s behaviour did not quite seem So off they went... consistent with all the other people I’ve met suffering from varying At the hospital, John was given every test and scan you can think of and progressions of dementia.

- while in the hospital - the medics Like most people, I did not want to noticed his face was also dropping interfere but I could not rest easy so on one side. Scans confirmed brain I asked John’s wife how long had this lesions - the sure sign of a stroke. been going on and she said it had started out of the blue last summer. This story has a happy ending

though.

I then asked her if anything unusual had happened around the same With the right treatment and meds, time, like a fall or something of that John was out in a few days and he nature. has very quickly regained his former vitality and sharp mind.

She said yes it had, while working on their property, John had got up But it could have been very after inspecting something he had different! uncovered while using the excavator and hit his head on the digger bucket Virtually every day our bodies are trying to tell us something. Many - knocking himself out. times it’s just a case of “I don’t like Alarm bells started to ring in my that food you gave me last night” or own mind. I told Debbie that this is “I could really do with some proper something that cannot be ignored sleep”. and she should take John to see their Yet sometimes the message can be doctor. more profound and listening is not Well, she did that afternoon, and enough. all the time they were away, I was worried that perhaps I had caused Sometimes, we need to take them to be anxious over nothing and action and respond without it really was dementia. In which case delay. at least we would know about it and All the best, could get John seen by someone who has successfully treated dementia by Mark natural means.

An hour or so later, they came back from the docs just to tell me the doctor

Feature Interview

Stephanie Dodier’s health journey began 6 years ago. She went from suffering severe panic attacks to transforming her life completely, allowing her to regain her health.

In the process of this transformation, she lost 100 pounds and resolved many of her health conditions.

Here’s her story:

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Stephanie Dodier See the full interview at

http://lowcarbpaleoshow.com/low-carb-paleo-show109-stephanie-dodier-the-dodier-protocol-interview/

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Stephanie is a clinical nutritionist, and a weight-loss and emotional eating expert. She is also an author and a speaker, and the host of the “Beyond the Food” podcast. Explaining how she came to be all these things, Stephanie says, “Six years ago I was in hospital with a severe panic attack, which I thought at the time was a heart attack.” After seven hours in hospital undergoing tests, the doctors told her that it wasn’t a heart attack, but a panic attack. At the time, Stephanie was significantly overweight, and smoked a pack of cigarettes a day.

“I worked in the corporate world,

I was exhausted all the time, I had severe adrenal and hormonal issues. My life wasn’t good.”

When she discovered that she had anxiety and panic disorder issues, it led her to find a solution naturally, which is how she ended up in the field of nutrition and natural health. “I needed to heal myself first, and then I discovered a passion for the field and for helping other people, in a different way than I had been doing in my corporate life.”

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Asked about the natural ways of treating anxiety disorders, Stephanie says: “At first it starts with food. Anxiety has a lot to do with blood-sugar disregulation. My issue was that I was ‘addicted’ to carbohydrates. I was eating them for breakfast, lunch, and dinner, so my blood sugar was fluctuating a lot.” Stephanie sought guidance from a coach who introduced her to a paleo diet.

“Which seemed very strange to me, because all my life I had been on low-fat diets, and calorie counting. And instead he said, ‘You can eat as much as you want, as long as you eat real food’.”

When she switched to the paleo diet—and also started moving and walking more—her anxiety issues significantly decreased. Stephanie says 13

that she hasn’t had a panic attack since six months after starting the paleo diet, six years ago. “So I would say that the number one thing you can do for anxiety is look into nutrition and stabilizing your blood sugar levels. Beyond that there are a bunch of other techniques, but that’s the basic thing.”

As a clinical nutritionist, rather than working with clients one-on-one, she aims to reach more people from her platform called “Going Beyond the Food.” Stephanie explains that in her work with people over the last four years, she has discovered that

what people actually want is health.

“They may express it as wanting to lose weight, or have clearer skin, or have fewer pre-menopausal symptoms, but ultimately what they want is to be healthier,” says Stephanie.

Because their symptoms will only go away when they reach a certain level of health. They will say, “but I just want to lose weight” and I explain that the weight loss will come once they are healthier, then their body will release the weight.

But, Stephanie explains, there’s more than just food to consider, and that’s why her podcast is called “Going

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Beyond the Food”. She has found that the biggest contributor to people’s success in achieving health (and therefore having good results on a long-term basis) is when they’re willing to explore other aspects beyond food, such as sleep, mindset, and (particularly for women) their emotional relationship to food. These are longer-term issues, “You don’t change everything at once,” says Stephanie. “So I’ve started this podcast to help educate women in particular on the concept of moving your health beyond the food. Once you figure out your food, how do you go beyond that?”

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Stephanie explains that right now the podcast is just a platform, but that she’s planning to expand to face-to-face events such as workshops in different parts of the world., and also to launch an online community where women can get support on a long-term basis.

Asked about the connection between one’s emotional state and general health, Stephanie says, “Emotional state is absolutely the basis of general health. Our emotions drive the choices we make. So very simply, if you’re faced with a situation where you have to choose between a healthy food

option and junk food, how you feel in your body, in your mind, and in your heart, will drive you to make the right choices.” Stephanie explains that that is particularly true for women, because there is a difference physiologically and mentally between men and women. “Women are more ‘heart-centered’,” she says. “So their emotional state will drive them to make the right or the wrong choices when it comes to food.” Stephanie also explains that in view of today’s mass media messages about health, all the talk is about calories and macros, and never about people’s emotional state.

“I read a study recently that said that 98% of people who lose weight will re-gain their weight, and more, and there’s no explanation as to why that happens, because it isn’t being looked at from an emotional basis.”

When people go on a diet, Stephanie explains, they do very well at first.

Their mindset will be primed to make the right choices, and then as soon as they reach their goal, they will start allowing themselves to make the choices that their emotions dictate instead. And that’s when they revert back to their old habits, and re-gain the weight.

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Stephanie explains the steps in the process to help regulate emotional eating: “Let’s say you come to me. You’ve dieted for the last ten or fifteen years of your life. Your doctor has just diagnosed you with diabetes, and you now want to do the right thing. The first thing we’re going to address is your addiction to sugar. We’re going to acknowledge the fact that sugar is addictive, and then we’re going to teach you the proper way of eating to get you off that physical addiction to sugar.”

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This step usually takes about two to three weeks, says Stephanie.

“People tell me that sixty percent of their cravings for sugar are gone after they have adopted a real food low-carb diet. And then we’re left with this ‘bucket’ of emotion, that drives the choice between eating a slice of cake, or eating some fresh fruit.”

In order to deal with the emotional aspect of eating, Stephanie’s approach with her clients and her community is not to delve into people’s individual issues, but rather to help people understand how their mind functions.

For instance, explaining the difference between the conscious and sub-conscious minds. “We teach them that, so that they can start to understand their own behaviour, and over time, make changes.” Stephanie says that this is why her work has moved into the world of podcasts, because education is key and it allows her to reach a wider audience.

Stephanie’s book is called “The Crave Cure Program,” and she developed from the way she helped clients overcome their emotional eating issues. “The book is aimed at people who are beginning their journey, to teach them the foundations of a real-food low-carb approach to nutrition,” explains Stephanie. The book comes with a 30-day series of instructional videos dealing with nutrition. “Once they have completed the 30-day series, the book then dives into the emotional aspects.”

For example, the book contains an exercise called ‘The Crave Cure Formula’ which is an exercise designed to help the reader connect with the emotion behind their cravings. “It’s a four-step approach with encompasses breathing techniques that will allow you to feel 18

the surge of emotion behind the bad food choices,” explains Stephanie. The exercise then uses yogic breathing techniques to bring the level of emotions behind the cravings down to a more manageable level. She calls this process the “Dodier Protocol”.

Stephanie says that her formal education as a clinical nutritionist did not prepare her for the role that her clients’ psychological issues played in their emotional approach to nutrition, health, and their feelings about food and eating. Once she started practicing, she realized that she needed a process to help people work through those emotional and psychological issues.

“I’m absolutely a believer in education, so when people come to me with a health issue, I want them to really understand what that issue is.” Stephanie explains that people are often not given a lot of information about their medical conditions by their doctors. “I start by explaining what the mechanism of their disease actually is, and then I help them to understand and acknowledge the fact that they are responsible for their own health.”

Stephanie believes that one problem with today’s 19

health care system is that people are told that their health problems aren’t their fault. “Instead you feel that the outside world is doing these things to you, and so you never feel like you have choices, you never feel empowered.”

“With natural healing there’s no pill you can take to make you feel better. Instead it’s the dozens of choices you make in a day that will lead you to be who you want to be.”

One of the fundamental bases of natural healing is what Stephanie calls ‘responsabilization’ or taking responsibility for your own health.

So the first three steps of the Dodier protocol are:

1 2 3

The client first understanding what is going on in their particular situation.

Acknowledging what choices they have made int he past that led to the present situation; and

Understanding what steps they need to take or behaviours they need to change to move towards their desired health goal.

Stephanie says that this is often a very big hurdle for people to get over.

Then she educates her clients about healthy food and diet.

“People are often surprised to discover that ninety per cent of what’s sold in the grocery stores is not healthy for them.”

Stephanie says that it takes time for people to process this information, because they’ve been 20

getting different messages about food their entire lives.

they get, and that they need to make the choice to turn off the TV earlier at night so that they can go to bed on time.”

“If I tell someone to stop eating bran cereals, because it isn’t healthy for them, they say to me, When people are eating real food

or eating a paleo diet, the cravings they experience are based on feelings and emotions. She teaches her clients how to lessen those cravings by dealing with the issues in their lives, such as toxic relationships, hating their jobs, and a disconnect with the natural world. “Part “I explain to them that they need of ‘responsabilization’ is taking to take responsibility for the steps in other areas of your life, number of hours of sleep that not just changing your diet.”

‘But I eat it to poop! How am I going to poop?’” And her answer is, “Guess what, you’re going to eat vegetables!” Stephanie says that once her clients have learned to take responsibility for their food choices, she moves on to issues such as sleep.

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Stephanie also teaches women in particular about the potential toxicity of many of the products they use such as skin lotions, make-up, and perfume. “If you are hormonally disrupted and you suffer from hot flashes,” says Stephanie, “changing your diet will help you, but you also need to change all the beauty products you are using to healthy safe products so that you can allow your body to re-balance your hormones. ”The skin is the body’s biggest organ, and it absorbs everything that’s put on it. So we can potentially have more toxic exposure through our skin than through the air we breathe or the food we eat.”

On average, women put fourteen different chemicals on their faces before they go to work in the morning.

Stephanie’s goal is for her clients to have the

”The skin is the body’s biggest organ, and it absorbs everything that’s put on it. So we can potentially have more toxic exposure through our skin than through the air we breathe or the food we eat.

tools that they need to make all the little changes that they must make over the next months and years to live healthier lives. “From sleeping, to when you use your cell phone, to what products you put on your skin, you need to make the right choices so that you can achieve optimum health.”

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Stephanie is also a big proponent of meditation, even though many of her clients consider it to be ‘woo-woo’.

She tells them that the meditation has been practiced for thousands of years. “In modern society, we just pushed it aside because it didn’t fit the medical-pharmacological way of looking at health.”

“When you watch the news and you’re told that the world is about to collapse, you move into a state of fear. ... there’s a biochemical reaction in the body which releases cortisol, which is the stress hormone. When cortisol is released into the body, insulin is released with it. Insulin in the bloodstream causes you to crave carbohydrates and sugar, to stabilize your blood sugar. “

Stephanie encourages her clients to minimize the amount of time they spend watching television (and especially newscasts) because television-watching is a trigger for a huge number of cravings. “Because you finish watching the news report and you feel like crap. You feel stressed that the world is going to collapse, and it’s so sensationalized on TV that it makes you feel even worse,” which can easily trigger emotional eating. Stephanie explains that the body’s biochemistry is involved in these triggers. “When you watch the news and you’re told that the world is about to collapse, you move into a state of fear. And when you’re experiencing that emotion, there’s a biochemical reaction in the body which releases cortisol, which is the stress hormone.

When cortisol is released into the body, insulin is released with it. Insulin in the bloodstream causes you to crave carbohydrates and sugar, to stabilize your blood sugar.“ 23

Having this information makes it easier for you to make the right choices,” Stephanie says.

On Sundays, the podcast is an interview with a health expert on topics that can help to educate people to go “Beyond the Food” in Stephanie’s podcast “Beyond their own health journeys. the Food” runs twice a week.

On Thursdays she puts out a Topics this podcast has short episode of about ten to addressed in the past fifteen minutes, and she calls include: the impact of this one a ‘mindset podcast’. neuroplasticity on the brain and how people can make “For example, one episode changes in their habits and talks about the fear of their lives; the conscious success. It’s a kind of a and subconscious mind and coaching podcast.”

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how both impact our ability to make decisions; and the impact of beauty products on women’s health.

Many resources, including recipes, more information about emotional eating, and Stephanie’s programs, books and podcasts are available on her website at: www.stephaniedodier.com

Stephanie Dodier

Stephanie Dodier is a clinical nutritionist, speaker, podcast host and founder of the Going Beyond The Food Academy, a global coaching and online training platform focused on helping women make peace with food and their body so that they can live a fulfilling life… right now!

The Going Beyond The Food Method™ an integrative and comprehensive approach focus on helping women change eating habits, free themselves from diets and negative body image thoughts and finally engage with food and their body from a place of compassion and absolute confidence.

Stephanie has been recognized as a leading emotional eating & intuitive eating expert and her weekly podcast Host of The Beyond the Food Show has been ranked a top 25 wellness Itunes podcast with an audience in over 79 countries with over 400,000 downloads. Stephanie created

Stephanie is passionate about sharing her personal journey as a source of inspiration while educating and empowering women to reconnect with their personal power of intuition and rekindle with their “internal nutritionist” and ditch dieting forever!

Author’s webpage URL

Instagram

https://www.stephaniedodier.com

https://instagram.com/stephdodier/

Author’s Page URL on LCM https://lowcarbmag.com/stephanie-dodier/

Free gift: Intuitive Eating Guide 25

https://www.stephaniedodier.com/start

Mona Morstein Dr. Mona Morstein

Dr. Mona Morstein is a naturopathic physician in Tempe, AZ, USA who has a busy practice seeing all types of diabetic patients. She is the author of the upcoming book “Master Your Diabetes: A Comprehensive Integrative Approach For Type 1 and Type 2 Diabetes,” published in October, 2017 by Chelsea Green Publishers.

She is the founder and Executive Director of the 501c3 non-profit, the Low Carb Diabetes Association at lowcarbdiabetes.org.

Dr. Morstein has taught diabetes education to medical students and physicians for years, and has an eleven week diabetes webinar archived at MedicineTalkPro.org.

Her clinic is the Arizona Integrative Medical Solutions at azimsolutions. com.

Author’s Page URL on LCM https://lowcarbmag.com/dr-mona-morstein-low-carb-diabetesassociation/ Author’s Face Book URL https://www.facebook.com/lowcarbdiabetes/ Authors Website URL https://lowcarbdiabetes.org/ 26

Anxiety & Stress Management 27

We all struggle with worry or anxiety, and that is considered to be normal at times. Showing up the first day at a new job, speaking in public, preparing for a big event, are all times we commonly feel anxiety and realize it’s natural and understandable.

When does it become problematic? Let’s first define terms:

1

Worry

this typically relates to a specific topic, and comes from the cortex, the thinking part of our brain. It can be used, then, to help solve problems, and doesn’t affect the ability to participate in day-to-day life.

2

Stress

is a mental and physical problem--it occurs when you feel an actual or perceived life pressures or threats. Stress can cause the adrenals to produce the hormone cortisol. This can be alleviated by a vacation or change of pace.

3

Anxiety

is a feeling of overall fear with a feeling of doom, from the deep limbic area of the brain that deals with life/death concerns. Anxiety incites dwelling on a subject and oftentimes causes racing thoughts. It is associated with physical 28

symptoms such as tremors, shortness of breath, palpitations, inability to concentrate, digestive upset, lack of appetite or unhealthy emotional eating, and numbness and tingling feelings. It can lead to panic attacks. It may be associated with a specific trigger or be an overwhelming associative feeling in general.

Common triggers for anxiety:

1 2 3 4

Too much social media a too busy mind, too comparative to others lives.

Problems in important relationships

Health concerns

5

6 7

Financial concerns

Negative thinking

8 9 10

Public speaking/ performances

Caffeine

Bad news: political, environmental, violence, etc.

Preparing or going to social events

Personal triggers PTSD, for example

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If you are using a low carb diet to control your blood sugar due to diabetes, or prediabetes, here are specific common triggers for anxiety:

1 2 3 4 5 6 7

Poorly controlled glucose levels, especially if you are actively on a regimen to control it.

Even any high number, when it is not easily explained

Episodes of hypoglycemia

Not getting good support from family or friends

OR, getting too much bothersome input from family and friends Cost of diabetes medicines

Concerns about developing diabetes complications

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Anxiety is a huge problem in the US today. More than 40 million adults in the US suffer from some form of diabetes, 18% of the population. 6.8 million are affected by generalized anxiety disorder, 15 million have social anxiety disorder, and 19 million suffer from phobias.

Anxiety is considered to be the #1 mental health issue, having surpassed depression. Over $300 billion a year is attributed to lost productivity and medical bills due to England. Americans have more than doubled their spending on anti-anxiety medications, to the tune of more than 2.1 billion dollars.

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The two main medications used to treat anxiety consist of:

1

Benzodiazepines:

These drugs are only supposed to be used for short acting times in our life when we are anxious, such as flying in a plane if you are afraid, or having to get a CT Scan and you are claustrophobic. In fact, the FDA has clearly said that these should not be used chronically, due to their high addiction rate, and the extreme difficulty of weaning off them. Common benzodiazepines are: alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), lorazepam (Ativan).

2

SSRIs:

These drugs are used to oftentimes treat anxiety and/or depression. Safer to use long-term, they can still be difficult to wean off of, and have many side-effects. Millions of people are on these medications. A few include citalopram (Celexa), Escitalopram (Lexapro), Fluoxetine (Prozac), Paroxetine (Paxil), and Sertraline (Zoloft).

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There are many ways to treat anxiety using integrative medicine. Here are a few methods:

1

Homeopathy:

kava kava (don’t mix with alcohol), valerian, skullcap, passion flower, hops, ashwagandha, Homeopathy is a curative modality rhodiola, lemon balm. for anxiety in many patients.

Diluting flowers, minerals and other Others: products way below Avocadro’s number, their Magnesium and calcium can be energy essence is matched with the patient calming, extra B vitamins can help presentation and dosed appropriately. You produce calming neurotransmitcan read about homeopathy in the main lay person book, “Beyond Flat Earth Medicine.” ters, L-theanine is a calming extract from tea.

Go to this beyondflatearth website and click Amino acids: on the first edition book. It will open up and you can read it all for free online. Find a Tryptophan and 5-HTP are precurpractitioner of homeopathy to help it work sors to serotonin, the calming, specifically for you. happy neurotransmitter in our brain; GABA, taurine, and inositol are called neuroinhibitory products that help calm the Bach Flowers: brain.

Bach flower remedies can be used to help rebalance many different Stress management: problematic emotions. Discovered exercise, meditation, counseling,

by Dr. Edward Bach, a British MD, they are yoga/Tai Chi, prayer, creativity, usually mixed together 4-5 and dosed at volunteer work, vacations, massage, 10 drops three times a day, or as needed.

Common Bach Flowers for anxiety are aspen, good sleep. agrimony, elm, mimulus, and white chestnut. Everyone suffers from worry and/or anxiety at

2 3

4 5 6

times in their lives. If it has become a serious or chronic problem for you, always make sure Botanicals: you bring up how you are feeling to your inteMany herbs have been proven grative medical practitioner. There are ways to reduce anxiety and are gener- to help control it, and even cure it, without ally very safe to use--lavender, having to use prescription medications.

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Low Carb Top Blogs

Low Carb Top Blogs

In this series of articles, we look at the best lowcarb blogs on the planet. We’re doing this because we like to pass on details about only the best places to get top class information.

us and you about what they do and why they do it so that you can get to know them better and get an idea about whether or not they can help you.

Now don’t forget - if you know about a great blog let us know via email feedback@lowcarbmag.com or use the contact form on the website. http://lowcarbmag.com/feedback/

We have looked far and wide for only those people who provide top content or excellent service. Many of the ones we’ll be looking at come from our own findings yet many more are ones you’ve told us about. Then after careful review, top candidates get asked to tell34 The blog we recommend this month is 34

Kelley Pounds Low Carb RN Kelley Pounds is the creator of lowcarbrn.com.

She is a wife, mother, Registered Nurse and a Certified Diabetes Educator by trade.

Kelley is strong, a survivor and has a tenacious will. She is serious about her profession and her passion.

At the suggestion of her dad, a Type 2 diabetic who had lost 70 lbs and was managing his diabetes with a low carb lifestyle, Kelley started to read and thoroughly research this way of eating. As a nurse, it all made so much sense to her. She fully adopted a sugar free, grain free, low carb – high fat (LCHF) lifestyle. For the first time in years, Kelley felt energetic, and her weight started melting off.

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Author’s LCM page http://lowcarbmag.com/low-carb-maginterview-with-kelley-pounds-lowcarb-rn/ Author’s Website URL https://lowcarbrn.wordpress.com Author’s Facebook URL http://www.facebook.com/thelowcarbrn Author’s Other Links Youtube: https://www.youtube.com/channel/ UCUlCz8S8tBC9JiVZfL3HqAA Pinterest: http://www.pinterest.com/lowcarbrn

b r a C w p o L g To a M casts d o P We’ve been looking at the pick of the podcasts for the last year now and we are constantly pleased to see that all of them deliver top quality, informative and interesting articles on a regular basis.

To be frank, there are a lot of podcasts so we had to divide them up into three main categories…

•

Low Carb

•

Paleo

•

Health - that covers things like exercise, dietary information, medical and so on.

Each month, we’ll review these and see how they compare with each other and new ones as

they appear, and that’s where you come in.

Firstly, thank you if you’ve been one of the many who vote and also suggest other podcasts we should look at.

If you’ve never voted or suggested one of your favorite podcasts. Please let us know about any podcasts that you think are worthy of being in the top five for each of these categories as we don’t want anyone else to miss out on good information. also, you can vote for them too by sending an email to us at feedback@lowcarbmag.com Simply list them in order from best to worst.

There are a whole lot more that nearly made it into the top position so you could make the difference about who 36 gets in and who gets the top slots.

Livin La Vida Low Carb

https://www.livinlavidalowcarb.com/

People are getting serious about their health and that includes making changes in their nutrition and lifestyle. But when things like keto, fasting, infrared light therapy, and ice baths are embraced as these health modalities, some people start to lose their minds over it. Read this GQ article below mocking the CEO of Twitter Jack Dorsey for the various biohacks that he uses to improve his brain health and productivity.

Audio only

Low Carb Paleo Show

Hosts: Alain Braux and Mark Moxom interview Sharon Brown Sharon Brown is the Founder and CEO of Bonafide Provisions. Sharon’s journey began when she resolved her son’s chronic health issues using a whole-food diet and bone broth.

This compelled Sharon to become a certified Clinical Nutritionist and open a private practice. Within one year, Sharon had a client wait list four months long. Unfortunately, making bone broth properly can be time consuming and expensive. There was no commercially available bone broth that met Sharon’s standards, so she enlisted the help of her husband, a professionally trained chef, to help her make bone broth for her clients. Sharon believed that the healing power of bone broth should be available to everyone and, so, Bonafide Provisions was born.From her nutrition practice to her healing foods company, Sharon’s mission has and always will be: to bring abundant wellness to the world by returning to the wisdom and traditions of our ancestors.

Audio

and Video

Keto Talk with Jimmy Moore & The Doc

In this episode of Keto Talk, Jimmy, and Dr. Will Cole welcome Christine Moore as Dr. Cole puts on his interviewer hat to talk all about Jimmy and Christine’s brand new book Real Food Keto. Listen in today as Dr. Cole asks Christine and Jimmy about the genesis of Real Food Keto, Christine’s power story of her own health struggles and how nutritional therapy has helped her, why this is such an invaluable resource for the keto community, what they uncovered about nutrition that most people overlook, the importance of gut health, healthy fats, and much more.

Audio only

The Health Edge Podcast

In this videocast Mark and John discuss a paper published this week: Prevalence of Prediabetes Among Adolescents and Young Adults in the US: JAMA Pediatrics Dec 2, 2019

Audio only

Low-Carb Conversations with Leah Williamson

This week on Low Carb Conversations with Leah Williamson NTP and Guests, Leah chats with Emma and Carla Pappas aka The Merrymaker Sisters and creators of Merry Body an online yoga, pilates and meditation studio.

Audio only

The Primal Blueprint Podcast

Elle Russ chats with Tara Garrison – a ketogenic diet specialist, personal trainer, mom of 4 and Boston Marathoner. Tara has a holistic approach to health, teaching the importance of a healthy mind and body. She is certified through the National Academy of Sports Medicine (NASM), International College of Applied Nutrition and Strength (ICANS), is a Certified Functional Strength Coach (CFSC).

Audio and Video

Balanced Bites

Ask Us Anything: The Final Episode

Audio only

Audio only

The Paleo Solution Podcast

back with Episode 441, Q&A #34!

Audio only

Nourish Balance Thrive

In this interview, Chris offers a challenging perspective on how humans have strayed from egalitarian tribal living, instead adopting customs that don’t match our biological drives and social needs. He focuses on the disruptive role of agriculture in human history, marking that as the period during which we veered off course. Chris also shares humorous and touching stories from interviews and travels in his van, Scarlett Jovansson.

and Video

Fat Burning Man

On this show with James, we’re chatting about: ~~ How to overcome food addiction and urges to binge ~~ Staying fit and healthy in the entertainment business ~~ What James learned about weight loss in the 80s that hurt him ~~ How to prep 19 meals in 60 minutes ~~ Exercises for singers that everyone should do ~~ The benefits of being in shape for music and performing ~~ And tons more‌

Audio only

TED Talks Health

During World War I, scientists were trying to develop an antidote to the poisonous yellow cloud known as mustard gas.

They discovered the gas was irrevocably damaging the bone marrow of affected soldiers. This gave the scientists an idea: cancer cells and bone marrow both replicate rapidly. Could mustard gas be used to fight cancer? Hyunsoo No details the discovery and development of chemotherapy.

Audio only

and Video

The Fitcast

Dr. John Berardi joins Kevin to talk about how to find your path in the fitness industry and how we can take the industry into the future while making as big an impact as possible.

Audio

The Jillian Michaels Show

Parental guilt can make you overcompensate in ways that aren’t best for your kids. Plus, Jillian talks holiday weight gain and vegan diets.

Audio only

Nutrition Diva’s Secrets for a Healthy Diet

553 - Enjoy the Holidays without Wrecking Your Diet

Audio only

Take Control of Your Health with Dr. Mercola

In this interview, Dr. Ed Le Cara, a chiropractor with a Ph.D. in sports medicine, shares his knowledge about blood flow restriction (BFR) training — a form of training believed to be one of the greatest innovations in the last century. He’s also a certified athletic trainer and a strength and conditioning coach and one of the leading educators on BFR in the US.

Audio only

Author Alain Braux keeps us up to date with the latest news from around the world.

GMO Report: US FDA regulators have approved a new type of GM cotton, the seed of which is to be used for human and animal consumption. The cotton, developed by researchers at Texas A&M University, is being touted as a protein-rich way to feed the poor and hungry. However, the many risks of this GM food are being ignored, GM Watch reported. https://sustainablepulse.com/2019/10/18/let-them-eat-gm-cottonseed/?utm_source=newsletter&utm_ medium=email&utm_campaign=glyphosate_gmos_and_pesticides_weekly_global_news_bulletin&utm_ term=2019-12-10

The GM cotton is engineered to have lower than normal levels resisting pests and diseases, but it is toxic for humans and of a substance called gossypol in the seed, but normal levels animals (though less so to mature ruminants such as cows) to in other parts of the plant. Gossypol is useful to the plant for eat

Contraceptive Research has proven gossypol to be an effective male contraceptive, to such an extent that it has been put forward as an alternative to vasectomy. The main problem is that the infertility induced by the substance is not reversible in around 50% of men.

Given the unpredictability of GM technology, levels of gossypol in the seeds of some GM cotton plants could unexpectedly prove to be higher than intended, resulting in people and animals eating a toxic and contraceptive substance.

Antibiotic resistance marker gene The new GM cotton, called TAM66274, also contains a gene to express a protein, NPTII, which confers resistance to several antibiotics. This is a remnant from the GM transformation process, in which NPTII was used as a marker gene in the generation of the GM cotton, so that the genetic engineers could

select for cells that had successfully taken up the RNAi transgene conferring the low gossypol trait. There are health concerns around antibiotic marker genes in GM crops. These genes could transfer to pathogenic bacteria, making them antibiotic resistant.

GMO South Africa: South Africa’s Agriculture Minister Rejects Monsanto’s GM Maize Seed. “Amidst the clamor that surrounds Genetically Modified Organisms (GMOs) globally, a small but significant triumph panned out in South Africa last month. The country’s Agriculture Minister, Thoko Didiza, upheld the decision by the Executive Council to reject American agrochemical and agricultural biotechnology corporation.” https://buff.ly/36k7nsA

GMO International: Multiple Pesticides in Mothers’ Hair Samples Affect Child Size at Birth. “The results of the new study below speak for themselves: “prenatal exposure to 19 pesticides or metabolites from various chemical families may influence [children’s] measurements at birth”, GM Watch recently reported.” https://buff.ly/35cgj3m

GMO Australia: Australian Researchers Discover Tropical Weed that ‘Eats’ Glyphosate. “Researchers have claimed a world first in herbicide resistance, after discovering a tropical weed in Western Australia’s far north that literally eats glyphosate.” https://buff.ly/2RwH2nb

GMO Costa Rica: Costa Rica Bans Glyphosate in All Protected Wild Areas. “Costa Rica’s National System of Conservation Areas (SINAC) has banned the use of glyphosate herbicides in all protected wild areas in the country as well as on all SINAC owned land.” https://buff.ly/38wDUxI

GMO Canada: Canadian Lawyers Launch $500M Class-Action Lawsuit against Roundup. “Diamond & Diamond, a national personal injury law firm in Canada, is spearheading a $500 million class-action lawsuit against various Roundup makers, including pharmaceutical company Bayer, the owner of Roundup maker Monsanto, CBC reported Thursday.” https://buff.ly/2KV1kCJ

GMO Africa: The Battle for the Future of Food in Africa. “Last month in Ghana, Agnes Kalibata, President of the Alliance for a Green Revolution in Africa, congratulated an illustrious group of corporate and government leaders for “leapfrogging into the future” in their efforts to “modernize” African agriculture with high-yield commercial seeds, fertilizers, and other technologies.” https://buff.ly/2QuY9VV

GMO World: Pesticides to Blame for Insect Decline that Threatens Life on Earth. “A new report, Insect Declines and Why They Matter, commissioned by an alliance of UK Wildlife Trusts in the south west, concludes that drastic declines in insect numbers look set to have farreaching consequences for both wildlife and people. https://buff.ly/343wwak

GMO USA: Roundup Weedkiller: 42,000 plaintiffs Sue Bayer over Glyphosate. “Lawsuits against Bayer are on the rise over claims that the company’s weedkiller causes cancer. The legal cases have taken a toll on Bayer’s share price and reputation.” https://buff.ly/32cTqKv

GMO Thailand: US Government Opposes Thailand’s Ban on Glyphosate and other Toxic Pesticides. “This month, the Thai government moved to ban some toxic chemicals out of concern for the health of its residents and environment.

In response, U.S. Department of Agriculture (USDA) Undersecretary Ted McKinney sent a document to Thailand’s Prime Minister Prayuth Chan-ocha pushing back on their plan.” https://buff.ly/2PSkcFP

GMO Worldwide: Glyphosate Herbicides Now Banned or Restricted in 19 Countries Worldwide – Sustainable Pulse Research. “Following the recent bans on the use of glyphosate-based herbicides by cities and institutions in the U.S., including Key West, Los Angeles, the University of California and Miami, Sustainable Pulse decided to research which countries around the world have banned or restricted the use of the world’s most used herbicide.” https://buff.ly/32UoVub

GMO Thailand: Thailand to Ban Glyphosate and Other High-Profile Pesticides.

“Thailand edged closer Tuesday to banning glyphosate and two other controversial pesticides despite protests from farmers in a multi-billion-dollar agriculture industry aiming to be the “kitchen of the world”. https://buff.ly/2Nj00Ke

GMO USA: Glyphosate Can Trigger Aggressive Breast Cancer When Combined with Another Risk Factor. “A newly published study adds to the ever-growing pile of evidence in support of the cancer-causing potential of the weedkiller active ingredient glyphosate. Glyphosate herbicides like Roundup are used on over 85% of genetically modified crops, GM Watch reported.” https://buff.ly/2IHdIVF

GMO USA: The Truth Behind Glyphosate With The Detox Project. “Glyphosate is a popular topic in the wellness space right now. If you’re unsure what it is or how you can avoid it, read on. Thrive Market recently sat down with Henry Rowlands, director of The Detox Project, to discuss the ins and outs of glyphosate.” https://buff.ly/2E2HWQd

GMO California: California Ends Sale of Toxic Pesticide Chlorpyrifos. “This week, the California Environmental Protection Agency (CalEPA) announced that the sale of the toxic pesticide, chlorpyrifos, will end in February 2020 as a result of an agreement between the Department of Pesticide Regulation and pesticide manufacturers.” https://buff.ly/2RDxhmX

Festivals

F ESTIV

A LS

73rd Annual Holtville Carrot Festival

http://www.holtvillechamber.org/carrot-festival

The Holtville Chamber of Commerce is the leading voice of businesses in the City of Holtville. The Chamber of Commerce sets the standard for excellence in member service, community collaboration, business growth and achieving a high quality of life in the City of Holtville.

Holtville, California January 31-February 9, 2020

17th Annual Gourd Festival

https://www.wuertzfarm.com/festival.html

The Wuertz Farm Gourd Festival is a family affair that many gourders refer to as a family reunion. The family atmosphere is what Waylon and Leah base their whole business on. They provide a great product at a great price. If you live in the area, or if you are passing through, stop by the farm and see for yourself.

Casa Grande, Arizona February 7-9, 2020

https://garlicfestfl.com/

31st Annual Sandestin Gumbo Festival

http://www.sandestingumbofestival.com/

The Sandestin Gumbo Festival has been known as one of the largest & most popular winter food events along Florida’s Emerald Coast. Kick-off the weekend Friday, Feb. 14, 2020 with a delicious Seafood Boil. More details to come! On Saturday, Feb. 15 from 12-4 p.m. guests will enjoy live music from Dikki Du and the Zydeco Krewe, family activities & the best gumbo cook-off on the Gulf Coast.

Destin, Florida February 14-15, 2020

AZ Vegetarian Food Festival

https://www.azvegfoodfest.com/

Sarah Gross and Nira Paliwoda founded U.S. Veg Corp, an event production and marketing brand focused on the growing vegetarian and green markets. Buoyed by its annual flagship events, the NYC, AZ, and CA Vegetarian Food Festivals + Symposiums™, U.S. Veg Corp provides offline and online opportunities throughout the year to target a passionate audience interested in a vegetarian and ecofriendly lifestyle. Nira and Sarah are active members of the local vegetarian and green movement. Their involvement with the community ensures that the events they put on address the latest issues concerning the vegetarian market and the most of-the-moment technologies.

Scottsdale, Arizona February 15-16, 2020

39th Annual Sertoma Chili Cookoff https://www.sertomachilicookoff.com/ We’ve seen some pretty incredible chili recipes throughout the years of the Cook-Off. At this year’s event, we’re going to send the Grand Champion Chili to the 2020 World Food Championships. Our Grand Champion Chili winner will be able to compete in the Chili category at WFC, with the top spot of that category earning $10,000. WFC Chili first place winners go on to compete in the overall category, with the top prize of $100,000!

Springfield, Missouri February 22, 2020

39th Annual Santa Cruz Clam Chowder Cook Off & Festival

https://www.beachboardwalk.com/Clam-Chowder-Cook-Off

The Santa Cruz Beach Boardwalk is recognized as the best seaside park in the world. Our vibrant, bustling amusement park is renowned for its great rides, remarkable history, spectacular beach setting, and friendly attitude.

The Boardwalk has been operating since 1907, and it hasn’t missed a beat! We believe in affordable family fun - that’s why admission is free, summer entertainment is included, and ride tickets are affordable.

Santa Cruz, California February 22-23, 2020

Sunwest Crab & Shrimp Festival https://www.simplyeventsfl.com/crab-shrimp-festival/ The SunWest Crab & Shrimp Festival is back for the fifth year, and this time around, we have added more seating, bigger bands, and extended hours, so you have more time to enjoy the festival and fantastic destination, Sunwest Park! This event brings thousands of individuals to SunWest Park with three days of live bands, crab races, cornhole tournament, crafter & business vendors, photo booths, and a ton of seafood options. Proceeds benefit the Stano Foundation & Gulfside Hospice! Don’t miss one of the largest family fun events in Hudson!

Hudson, Florida February 28-March 1, 2020

Florida Strawberry Festival http://www.flstrawberryfestival.com/ The Florida Strawberry Festival is an 11-day community event celebrating the strawberry harvest of Eastern Hillsborough County. Each year, over 500,000 visitors enjoy the festival’s headline entertainment, youth livestock shows, rides, exhibits of commerce and, of course, its strawberry shortcake.

Plant City, Florida February 27-March 8, 2020

Rhythm & Ribs BBQ Festival https://www.tiftonribsfest.com/ Join us for professional and backyard BBQ competition, children’s games and activities, arts & crafts vendors, food vendors, and lots of entertainment! It promises to be a day full of fun and food! See you then!

Fulwood Park, Tifton, Georgia March 7, 2020

Thanks for reading the magazine!

I really do hope you’re enjoying it - There is so much more for you to see though!

Anyway, I’m sure you’d like more great information that will help you become fit and healthy and get the body and life that you want.

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Now the publishers won’t let us release them to you at this price individually but you can get them as part of your subscription to our gold level membership with one book released every 3 months.

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Easy Weight Loss Exercise

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How to Lose Weight - by Using the Power of Your Mind

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RECIPES

Keto Empanadas

by Keto with Lee A guilt free, low carb version of yummy empanadas from Keto with Lee Step by step photos are screenshots from her Youtube video

Ingredients: Stuffing °° 1/2 pound –ground turkey (this is what I used in the video) °° 10 grams –chopped manzanilla olives °° 1/8 teaspoon –dried oregano °° Salt and pepper to taste °° 1 Tablespoon — sofrito (store bought or home made) °° 1 1/2 teaspoons –sazon (store bought = 1 envelope) °° 2 slices –American cheese Cut into halves

Dough °° 10 grams –oat fiber °° Pinch of salt °° 42 grams –almond flour °° 125 grams –shredded °° mozzarella cheese °° 16 grams –heavy cream °° 27 grams –egg scrambled (set the rest aside for the wash)

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Directions: 1. Brown the meat

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2. *** TIP *** if the dough seems tough, return to microwave for another 15 seconds.

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3. Melt Mozzarella in Microwave until it sizzles. Try 30 second at a time. Stirring in between.

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4. Add all the dry and wet ingredients and mix until well combined.

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5. & 6.

Roll dough into a ball and divide as evenly as possible into quarters.

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7. Taking one quarter at a time– flatten the dough out using parchment paper. Not too thin.

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8. Place a half slice of cheese and 1 Tablespoon and a 1/2 of meat mixture

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9. & 10. Fold dough to center (as shown on video).

Place seam side down onto the baking sheet.

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11.

repeat

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12. Once all four are on the baking sheet brush with egg wash.

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13. Bake at 350*F for 20-25 minutes or until golden brown

For macros, visit the link to this recipe Makes 4 empanadas

Hello everyone! My name is Sonia. I am 39 years old and like many of you, I have struggled with my weight all of my life.

There were periods in my life that I lost weight and other times were I gained my weight back. Not a fun rollercoaster.

Seems that the older I get the harder it is to lose the weight.

After giving birth to my three beautiful baby boys, my body said, “enough is enough”. I started having back issues, my moods were up and down, the swelling in my hands, legs and feet was at its worst. I visited specialists and they could not find the culprit, however, they offered medication to treat the pain. I am not one who enjoys taking medication.

This was no exception. That is when all of this became my REASON WHY. I was super excited to start Keto, but I quickly realized that I needed variety in my foods if I was going to stick to this. So I began creating modified recipes for the foods I craved. That is how my channel was born!

As you can already tell, I am a normal person, just like you. I want to bless people with hope through a variety of options in the foods we crave! These recipes have helped me and I hope they will help you as well. From my heart to your kitchen, buen provecho! Enjoy!

Author’s Facebook URL https://www.facebook.com/sonialeeKETO/

Author’s Website URL www.ketowithlee.us

Author’s cookbook https://www.amazon.com/This-How-KETOKetogenic-Lifestyle/dp/1091449600/ ref=sr_1_3?keywords=this+is+how+ I+keto&qid=1571654713&sr=8-3

Author’s YouTube www.youtube.com/c/ketowithlee

Author’s Instagram https://www.instagram.com/keto_with_lee/

Author’s Twitter https://twitter.com/KetowithLee

Fish Fillet in Creamy Coconut and Shallot Sauce The sauce that you’ll make for this dish is really versatile and can be used with other fish, vegetables and chicken too.

Ingredients: °° 1 pound white fish fillet °° 1 tablespoon coconut oil °° 1 shallot, finely chopped °° 3 tablespoons butter °° 1/2 cup coconut milk °° Juice from 1 lemon °° Salt and pepper to taste °° Finely chopped onion leaves for garnish

Directions 1. Pat fish fillet dry and sprinkle over salt and pepper.

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2. Heat the olive oil over medium-high heat and add the butter.

Once the butter is completely melted - add and sautĂŠ the shallot for about 30 seconds.

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3. Add the fish and fry for about 4 minutes on each side or until brown.

Remove fish from the pan and set aside.

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4. Turn the heat down to low and add lemon juice.

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5. Scrape up the bits and pieces from the bottom of the pan then add the coconut milk.

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6. Bring back to the boil for about 3 minutes or until sauce thickens making sure you stir constantly to avoid burning.

Carefully taste the sauce and add some more salt and pepper if desired.

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7. Once the sauce has thickened, pour it over the cooked fish

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Serving instructions Garnish with chopped onion leaves and serve immediately.

Chef’s Tips This is one of those dishes that is easier to plate up in the kitchen.

Number of Portions: 2 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

889.7 kcal 77.4 g 6.0 g 1.6 g 61.7 g 361.5 g

Low Carb Cheese and Cauliflower Chowder

Ingredients: °° 8 slices bacon, chopped (save half for garnish) °° 1/2 small yellow onion, chopped °° 1 celery stalk, chopped °° 2 garlic cloves, minced °° salt & pepper to taste °° 4 cups grated cauliflower °° 2 Tablespoons water °° 2 Tablespoons almond flour °° 2 cups chicken broth, divided °° 2 cups milk °° 3-4 dashes hot sauce (more or less) °° 2-1/2 cups (12oz) shredded cheddar cheese,

divided (save ½ cup for garnish) °° 2 green onions, chopped (optional) °° Butter (or coconut oil) for frying

Directions 1. Heat a large soup pot over medium heat and saute the bacon in a little butter until crispy.

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2. Remove bacon but retain the drippings from the pot.

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3. Add in the chopped onion, garlic and celery to the pot then season with salt and pepper and saute until vegetables are tender.

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4. Add in the cauliflower and stir to combine.

Add water then place the lid on top then cook cauliflower until tender, stirring from time to time.

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5. Meanwhile, whisk together the almond flour and 1/4 cup chicken broth in a small bowl then set aside.

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6. Once the cauliflower is cooked through, add in the remaining 1-3/4 cup chicken broth and 2 cups milk then turn up the heat and bring to a boil.

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7. Add in a dash of hot sauce

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8. Slowly add in the almond flour and chicken broth mixture while stirring, then turn down heat and simmer until the meat is cooked through and the chowder has thickened.

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9. Turn off the heat then stir in 2 cups cheddar cheese and half of the cooked bacon.

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10. Add more salt, pepper, and hot sauce if needed.

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Serving Instructions Top with the remaining cheese, bacon, and green onions, if desired and serve while hot. It generally will not need anything else as it’s all in the pot !

Chef’s Tips You can use virtually any white meat with this recipe and it’s great for using leftover turkey or goose. Just reduce the cooking time for the meat as it only needs heating through rather than cooking

Number of Portions: 8 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

344.6 kcal 16.9 g 8.3 g 1.6 g 27.6 g 208.9 g

Grilled Avocado with Simple Salsa A perfect starter and party appetizer! Very simple yet full of flavor and you can let your artistic flair run riot to dress it up too

Click here for more avocado step by step recipes

Ingredients: °° 2 firm, ripe avocados

For the salsa: °° 2 tomatoes °° 1 small onion °° 1 small bell pepper °° Juice of 1/2 lime °° 3 tablespoon olive oil °° Salt to taste °° Dollop of sour cream

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3

2

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Directions 1. Chop the tomatoes, onion and bell pepper to roughly all the same size pieces and mix together thoroughly in a medium bowl. Add the salt to taste and mix.

2. Cut the avocados in half and remove the pit. Brush each avocado half with olive oil and lime juice and sprinkle with salt.

3. Place the avocado flesh-side down under the grill for 5-7 minutes.

4. Decorate a small serving plate with a tablespoon of salsa. Fill the pit hole of each avocado with a good amount of the salsa and top off with a dollop of sour cream and place one half avocado on each plate.

Chef’s Tips You can also use a ridged grill pan (normally used for meat) on the stovetop if need be.

Number of Portions: 4 Nutritional Value: Nutrients per serving Energy Protein Carbs Fiber Fat Water

207.3 kcal 2.6 g 11.1g 7.4 g 18.8 g 128.2 g

Easy Weight Loss Exercises

Knee Extension This is designed to strengthen muscles in the front of your thighs and shins.

Using a small cushion if you need it, place the small cushion at the front of a kitchen chair, sit down on top of it so that the cushion extends to just under your knees. That way, the balls of your feet should be the only part of your foot that’s on the ground.

Photos by Angelique Barnard

Starting with your left leg, take a deep breath in and as you breathe out, slowly lift your left foot out in front of you, keeping your toes pointed towards the ceiling.

Hold it for a count of two, then lower your left leg back down again so that the balls of your feet are touching the floor once more as you finish exhaling.

Repeat that with the same leg, as many times as you can, Then change legs. Do the same with the other leg.

Take a short pause, repeat again with the right leg as many times as you can and then with the left leg as many times as you can.

Ham String Stretch The first one we’re going to start with is for the ham-strings. Place two kitchen chairs side by side, or better still use a bench. Sit down sideways with one leg in front of you along the bench or second chair, having the foot and toes pointing up. The other foot remains on the floor.

You want to try and keep the raised leg as straight as possible, as it’s the victim at the moment!

Now you want to try and put a bit of a stretch on the back muscle of the straightened leg, so keeping your back straight just gently lean forward from your hips, very gently and slowly, as this can be a very powerful stretch.

Photos by Angelique Barnard

Once you reach a position where you can feel the back of your leg become tight, but not painful, hold that position for 15-25 seconds, keeping your back & shoulders straight and still. To release the tension in the back of the leg, straighten your back returning to the upright position, and let your foot relax as well.

Take a brief pause, then try a repeat – GENTLY. You may be able to lean that little bit further forward before the stretch becomes too much.

Do this stretch a couple of times, then change chairs and legs so you’re facing the other way, and do the stretch on the back of the other leg.

Continue, until you have done the exercise 9 to 15 times with each leg.