Low Carb Mag November - December 2019

Food Festivals

GMO Watch Alain Braux

Top Low Carb & Paleo Podcasts Benefits of Emu Oil Dr. Will Schlinsong

Being Happy on a Low Carb Diet Dr. Mona Morstein

 

Top

step

by step

Recipes

Avocado Mango Delight Holiday Roasted Pork Belly Cucumber-stuffed Christmas Balls Low Carb Orange & Spinach Salad

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:

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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

Stephanie Dodier 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 lbs. and resolved many of her health conditions.

For more info, visit her website

40 Top Podcasts

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Dr. Will Schlinsog

32 Dr. Mona Morstein 60

Festivals

75 Recipes

56

GMO Watch

Contents Editorial

6

Feature Interview - Dr. Will Schlinsog

11

Mona Morstein Being Happy On A Low Carb Diet

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Low Carb Top Blogs

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Pick of the Podcasts

40

G MO W  atch

56

REc Festivals

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Recipes Cucumber-Stuffed Christmas Balls Holiday Roasted Pork Belly Low Carb Baked Chicken Pesto Recipe Raw Avocado Mango Delight

Why bother with Exercise Lower Body Exercises - Side Leg Raise Lower Body Exercises - Hip Extension

76 82 88 94

100 101 102

Editorial

When

was the last time you looked in the mirror you think could do with improvement just and liked 100 percent of what you saw? pick one and make that your main focus of Hopefully it was some time today or even attention and effort. just a few minutes ago.

Why not do all of them?

If that’s the case – well you’re obviously doing something right so just keep doing Well there are two main reasons not to it. But if there were one or two things that ‘multitask’.

The first is that even with the best intentions we all get distracted from the main aim of what we want to achieve and if that main aim is diluted over a number goals then the probability of distraction is multiplied by at least the square of the number of goals.

But let’s say you have two main aims.

Well, straight away each can distract you from the other ( so that 2 things) and when you realise you have favoured one over the other then you have to decide which should you really be getting on with?

I won’t bore you with the maths but here’s The one you’re distracted by or the one the bottom line you’ve neglected (that’s another 2 things If you’ve got one thing to aim for then the making 4 distractions). only thing you are going to get distracted from is that main aim and as soon as you But it does not end there because we realise it - you only have one thing to get have not yet factored in our favourite way to be distracted from pursuing our back on with. goals that being the big P…

P

rocrastination!

Now if as is often the case there are many arguments for not getting back to one thing or the other we will assure ourselves that it is only sensible to do our due diligence and spend a bit of time going through the various pros and cons of which part of each aim should get our attention and in what order.

So all of this has been said to bring you one, very simple truth.

Life becomes much, much easier if we concentrate on ONE thing at a time.

Because if all our goal attaining efforts are concentrated on doing one thing then…

It’s easy to see when we are getting off track.

It’s easy to know what we should be getting on with.

There are no conflicts of which goal/ main-aim is the most important at the moment. But best of all is…

Now even if there are only three things to consider then the permutations of When it’s done… IT’S DONE what to do in what order makes a further 15 permutations of deciding what we Here are a couple of working examples. should get on with.

Take making changes to your food intake And you know what will happen then. We to ensure say you only have low carb will be off to ask our friends and advisors food. for their opinion. Which as they can’t know all the facts - unless you spend a Simply concentrate on one ingredient at huge amount of time to tell them – will a time. add further delays. Then of course if you Firstly, deal with food that contains high ask more than one person… amounts of sugar.

I know you get the picture.

Why would that prove useful?

Well mainly because sugar can come in so many forms and getting to know them well and that’s even before you get on to the synthetic varieties.

Do you see what I mean?

Another bonus of concentrating on one thing at time is that your knowledge will become a lot deeper over a whole range of things and take my word for it… You’ll get to that ‘expert level’ far quicker that way than you will by trying to know it all at once.

So depending on how quickly you learn about ‘all things sugar’ it could take you a No matter how big the journey you are week or so to get to know and recognise seeking to undertake is, it is in every case what foods are high in specific types of made up of individual steps. sugar.

Concentrate on doing each one of them Once you become the sugar expert you – one at a time. can move onto other ingredients, let’s say flour.

That way you won’t stumble at all and you’ll get something positive from each That too can come in various varieties one you take and you might even enjoy and be called by different names some every step of the way too. of which at first glance don’t seem to have anything to do with flour.

So if your appreciation of yourself was less than 100 percent, go back to the Then you move onto the next and the mirror and decide what one thing you next and the next. are going to change.

Very shortly, you’ll become the go to And remember it’s not just the things on expert in what ingredients to avoid when the outside that you can change either. on a lowcarb, paleo or keto diet.

All the best But here’s a time saver. Because you know that one food item is high in sugar, you Mark don’t need to learn if its off limits because it has high levels of grain products.

Feature Interview

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Dr. Will Schlinsog See the full interview at

http://lowcarbpaleoshow.com/low-carb-paleoshow-130-will-schlinsog-walkabout-emu-oilinterview/

Dr. Will Schlinsog is a board certified Doctor of Chiropractic in Wisconsin and California. He completed his pre-chiropractic education at the University of Wisconsin and went on to attain his Doctor of Chiropractic degree from Logan College of Chiropractic now known as Logan University in Chesterfield, MO. He has been in practice for thirty-two years and currently maintains a private practice in Marshfield, Wisconsin.

He has had additional training in disability evaluations, functional nutrition, applied kinesiology, and functional neurology. He serves as the CFO of Walkabout Health Products and as a consultant to all of Walkabout’s emu oil users. Dr. Will conducts educational and informational podcasts regarding the clinical studies and trials performed primarily in his private practice.

Here’s his story!

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Will Schlinsog was born and raised in central Wisconsin where he grew up on a dairy farm. As a twelve year old he worked for a neighboring farm as a herdsman, milking cows. Will went to the University of Wisconsin in Lacrosse where he did his pre-medicine and pre-chiropractic education, and then he matriculated at St. Louis where he attended Logan College of Chiropractic (now Logan University).

Will’s son currently attends Logan University and is in his second year of study to follow in his father’s footsteps and become a chiropractor.

Will always wanted to be a chiropractor. He was involved in a motor vehicle accident when he was twelve years old where he hit a bridge on a country road and broke the windshield with his head, causing neck problems.

He started to see a chiropractor when he was sixteen for strep throat, tonsillitis and torticollis.

When he got good results from his treatment, he knew right away that he was interested in pursuing chiropractics as a career because it was drugless and wholistic.

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Will moved from California back to Wisconsin and he started a new business, while also working in a friend’s chiropractic clinic.

There he met a woman from Australia who told him about emu oil. Will brought the idea home to his wife, Liz, who ran with it. Liz found two guys in Australia who had emu farms and produced emu oil. “We really didn’t know what it was until we ordered some and got it here and started implementing it in our lives,” explains Will.

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Will explains that when he first discovered emu oil, he had a torn rotator cuff that was so painful it would wake him up in the night.

One single application of emu oil in the evening eased the pain enough to give him his first full night’s sleep in months. “I’m a skeptic, but the proof came to me in the form of rubbing it on my body and getting pain relief that allowed me to sleep.”

After that he re-started his own chiropractic practice and started using emu oil on his patients. “At that point I knew it was something I had to go further with because it got amazing results for just about everything and anything that people had, and I wanted to figure out how it works.” Will says he’s still in the process of figuring that out after eleven years in business. One of the key components that they have discovered emu oil contains is Vitamin K2MK4, a component that activates proteins that have many functions in the brain and the body, including moving calcium around

which helps with bone density and dental problems. It also takes calcium out of the heart, which can help conditions such as arrhythmia.

Because emu oil helps to increase VO2Max, and pulls calcium out of the coronary arteries, and because the nerves are connected to the valves which open and close, “when you start to crown those with calcium, or plaque, if you get that plaque out of there, it’s just like a carburetor that was dirty. When you clear the plaque off the connections of the nerves to the valves, and the things that make the heart beat at a regular rate, the arrhythmias go

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away because the heart is now clean.”

It was having an irregular beat because the conduction of the signal from the heart to the brain was disrupted.

Dr. Schlinsog saw an improvement in the blood lab results of his patients that were using emu oil, so he started to experiment with using it to treat sprained ankles and stress fractures.

He found that these treatments shortened the recovery time from these injuries by up to four weeks.

Asked about what makes their emu oil special, Will explains that the standard refining process (which involves 15

heat) can destroy many of the good compounds in any oil. The farms in Australia that they source their oil from use traditional aboriginal processes for rendering the emu fat which preserves more of the good compounds. “Also the birds are eating their natural diet, unlike some of the emu farms here in America. So between the breeding, the feeding, and the rendering, our oil is different from anything you can find here in the States.” Will explains that if you start feeding animals an un-natural diet, it takes two or three generations for the quality of the animal products to start to degrade.

“The genotype of the birds in the

United States is completely different from the genotype of the birds that we’re getting our oil from.”

function in rats that had undergone radiation and chemotherapy. There are also studies that show that vitamin K2MK4 is neuro-protective Vitamin K2MK4 is highly anti-inflamand helps with remyelination, and so matory. It has been studied extenis good for the brain. It also shows sively in Australia and has been found promise as a treatment for multiple to prevent and reverse arthritis, and sclerosis. “We are still learning and lower cholesterol. “When people take still discovering things that it does.” our product, they get tremendous results,” says Will. “Everyone who Dr. Schlinsog says that attempts to uses it for arthritis gets tremendous synthesize vitamin K2MK4 in a lab results, and everyone who has high produce a product that is not as cholesterol, it lowers their choleseffective as natural emu oil. “Because terol.” An Australian study found it lacks a thousand things that emu that emu oil helped to restore gut oil has. Emu oil is produced by a

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one-hundred million year old bird, and the Australian aboriginals have been using it for over eighty million years.” The farms that Will sources his oil from use traditional aboriginal methods. “They have brought back a sacred ancestral medicine.”

Will explains that Vitamin K2 used to be in all of our meat, because meat-producing animals were all grass-fed. “It started in the 1950s and 1960s, when grain-feeding came in and grass and hayfields started to go away and became corn fields and soybean fields.” The animals were no longer grazing, and nothing 17

was free-range any more. When that started to happen, not only did cancer start to increase in numbers and severity, but also the caloric content of our food went up at the same time that the nutritional value was going down. Dr. Schlinsog says that he tries to get his patients on a low-carb or ketogenic diet, and “as far away from man-made carbohydrates as I can.” He explains that emu oil fits into that strategy because there aren’t very many different types of good fats available. “It’s organic pork and grass-fed beef and free-range poultry such as chickens and geese.”

Asked how emu oil compares to krill oil, Will explains that krill oil has DHEA (dehydroepiandrosterone), a compound which functions as a precursor to male and female sex hormones, including testosterone and estrogen. “The fat on the emu’s body that the oil comes from serves a specific function: it sustains the male emu while he sits on the nest of eggs for the 54-day incubation period. He doesn’t eat or drink anything during that 54-day period. So it is a life-sustaining fat, meaning that it has neurotransmitters and it has enzymes, and it helps to explain how this bird has survived for millions of years because the fat deposit is kind of like a packed lunch with a drink in it, so to speak.”

The difference between krill oil and emu oil is that emu

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oil is a ‘complete food’ and it’s life-sustaining. Dr. Schlinsog has patients that use krill oil, and he thinks it’s a good quality product (meaning that it has no contaminants, heavy metals such as mercury, etc.), and he doesn’t have any issue with people taking both krill oil and emu oil. He tells the story of having gone to a chiropractic college in Illinois where he was speaking to a group of students and physicians. One of the students had a bottle of fish oil capsules, and Dr. Schlinsog asked her to chew two of them.

She did, and was subsequently sick to her stomach. Dr. Schlinsog

explained that her reaction meant that her body didn’t want to ingest that substance.

“If you can’t rub it on your body without getting a rash or other skin reaction, or if you can’t chew it and swallow it, you probably shouldn’t be taking it on a daily basis. Because it’s encapsulated, it gets past the ‘guards’ of your taste buds.”

Will’s company produces their emu oil both in a capsule form and a liquid form, though he says they’re moving away from capsules because the gelatin capsule itself introduces different components (because it is sourced from a beef product), and he wants to keep the oil as pure as possible. Will says that while the liquid oil may be a little bit more difficult to use, “It eliminates any of the grey area. We’re moving away from 19

capsules so that we don’t have to be dependent on someone else for any aspect of our product.”

Emu oil is surprisingly palatable, when compared to things like cod liver oil. “Some people find it has a nutty flavor, others think it’s buttery,” says Will. Emu oil is a

very stable fat, with a three to five year shelf-life. “Only two things degrade it, exposure to direct sun, and oxygen. Will explains that their product is tested for rancidity before it leaves Australia, and again when it arrives in the United States. “The product we sell is at most three or four months old, so the oil you are buying is less than six months old and it has a shelflife of three to five years, so we’re

pretty confident that with all the testing we’re doing, that the product people are putting into their bodies is safe and healthy.”

Will talks about having eaten emu meat while he was in Australia. “It is one of the most

delicious, soft, best-tasting proteins that I have ever eaten.”

He encourages his patients to buy their food from local farms or the farmer’s market rather than the grocery store, though he acknowledges that the organic sections in grocery stores are starting to get bigger and offer more choices.

“Because the store owners are starting to realize that people 20

are out in front of their store buying groceries instead of in their store buying groceries.”

Will says he believes we’re going back to the way food was made fifty or one hundred years ago, and that’s a good thing.

oils naturally produced by human skin. “A lot of people are using it inside and out, but it’s transdermal so I think that topically it may have different, possibly even better effects, because it doesn’t go through the digestive tract, it goes directly to, for instance, the

Asked about using emu oil for skin conditions such as psoriasis, Dr. Schlinsog explains that his patients get very good results for both eczema and psoriasis, but that he encourages people with skin conditions to not only use emu oil topically, but also to take it orally, because inflammation begins in the gut. Emu oil in composition is very close to the

arthritic joint.” Dr. Schlinsog says that his patients have reported that emu oil heals sun-damaged skin and even lightens brown spots. “The skin repair and the gut repair are kind of the same thing,” he explains. “One is on the outside, one is on the inside. After all, the skin is the largest organ in the human body, so if you can put something on it that repairs it,

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that’s pretty big.” Will clarifies that the topical emu oil you put on your skin is the exact same oil that you take internally, so it’s food-grade.

Talking more about the causes of eczema and psoriasis, Dr. Schlinsog says “The research is indicating that as the fertility of the soil biome declines, the biological goodness and nutritional value of the food being grown in it also declines, but also so does the gut biome. The number of actual bacteria in

This is one of the reasons that they’d had such great results with emu oil, explains Will. “It repairs the villii (the lining of the gut), which has an effect on the brain, because the gut sends 40,000 signals to the brain, and the brain sends 10,000 signals back.” Will says that although he’s had patients whose cholesterol and arthritis have improved who have never changed their diet, that his goal is to change everybody’s diet,

as the fertility of the soil biome declines, the biological goodness and nutritional value of the food being grown in it also declines, but also so does the gut biome.

the human gut is decreasing, and when your gut biome is depleted the liver is overtaxed. And because the skin is an organ of elimination, the stress of the chemicals and GMOs in the food comes out in the skin.”

“because I believe that’s where the eczema and the psoriasis is coming from.”

Will explains that “we’re only as good as our gut bacteria,” and that bacteria comes from really good, rich soil. “A lot of people have guts that don’t function properly, and the 22

only way to get their guts to function is to increase the quality of the food that they are putting in.” Will says the recent research has led him to believe that the key to health is all about

they are eating whatever that animal ate. “We don’t want that animal eating antibiotics, and we don’t want that animal eating steroids, and we don’t want that animal being exposed

the key to health is all about bacteria and the biome, and the soil is where it starts

to herbicides and pesticides.”

The decrease in quality of food has been going on for fifty or sixty years, says Will, and it’s causing Dr. Schlinsog explains that malnourished obese people. his office is in partner“We can’t fix that problem ship with an organic farm, today, but we can fix it and their goal is to bring over the next five or ten people into the office, sit years,” says Will. “It will be them down, feed them some a slow transition to letting organic food, and explain the animals run out on the soil difference in quality between and eat their natural diet.” organic food and standard The poor nutritional quality commercially-produced of commercially produced food. He wants to educate food also might be contribhis patients that they are uting to infertility, as Dr. what they eat, and that bacteria and the biome, “and the soil is where it starts, which is why organic is starting to make an impact.”

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Schlinsog talks about a patient who was not able to conceive. Both she and her partner started consuming emu oil, and she got pregnant and had a healthy pair of twins. He believes that the emu oil repaired her gut and decreased inflammation, so that she was better able

to absorb the nutrients she needed to help her get pregnant. Also vitamin K2MK4 is important to male fertility, as it affects testosterone and sperm production. Will explains that we used to get plenty of vitamin K2 when we were eating ‘traditionally organic’ foods and

‘traditionally preserved’ foods such as fermented foods. “We ate organ meat and we ate fat.”

One of Dr. Schlinsog’s main diagnostic tools is ‘muscle testing’. Muscle testing tests the capability of a person’s muscles to conduct

electricity, which is necessary for the muscles to contract and work. “If you eat something that isn’t fit for human consumption, it will make you less electrical and it will make you weak,” explains Will. As a chiropractor he uses his hands 24

to test the strength of his patients muscles. “I can tell with my bare hands if someone is healthy or not; by tenderness, by inflammation points, by palpating their abdomen, by pressing on their liver, by feeling the hot spots on their body.” Will

says that he’s met a lot of resistance to muscle testing from the scientific community. “Anybody that believes that science is stronger than nature, they don’t believe in muscle testing because they’re a scientist. Bur then there’s this nature thing where 25

people have done impossible feats of strength like lifting cars. How does that happen?

It’s a natural occurrence of lighting everything up in your body at one moment.”

Asked about how emu oil benefits the brain, Dr. Schlinsog explains that it

protects against free-radical damage, and helps to diminish insulin resistance. He explains that he’s had a traumatic brain injury, and has discovered that if he keeps his blood sugar in the 70 to 80 mg/dL range, he experiences no adverse brain symptoms.

“Once I get into between 90 and 100 mg/dL, I start to have all kinds of symptoms, and that’s because carbohydrates and high blood sugar are the drivers of inflammation.” Emu oil helps to lower blood sugar by aiding insulin modulation.

“Emu oil is neuro-protective, and I believe it does that through the gut, and I also believe it pulls calcium out of the brain. We know that it takes calcium out of any area that’s been damaged, bruised, or inflamed.”

Asked about whether emu oil can help the symptoms of Alzheimer’s disease or

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dementia, Will says, “Yes, because all disease starts with inflammation. When inflammation gets chronic, the body starts to have a cascade effect in the brain and other organs.” Through activating Vitamin K2MK4dependent proteins, that can be arrested and that can be reversed. “We even know that we can remyelinate with Vitamin K2MK4. I believe that Alzheimer’s and dementia are occurring at a great rate because of people’s blood sugar.” Dr. Schlinsog says that the symptoms of Alzheimer’s and dementia can be mitigated with emu oil and

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He came back into my office about five or six weeks later and said the headaches that he had been experiencing every day for years had disappeared.” Dr. Schlinsog believes that emu oil can help people with PTSD and Parkinson’s disease. “It puts out the fire that everyone has in their brain. The fire can be from stress, from a lack of sleep, from mental and physical exhaustion, of from other stresses on the body.”

Dr. Schlinsog explains that emu oil and Vitamin K2MK4 protects the brain from

inflammation by surrounding the cells with a protective layer of fat. “It’s almost like a helmet that’s on the inside!”

Apart from his work with emu oil, however, Dr. Schlinsog really wants to focus on healthy food and helping people change their diets.

“You can’t interest a person in getting healthy if they aren’t interested in changing what they eat,” he says. “Sugar is more addictive that cocaine and heroine, and it lights up the brain in the same areas.”

Will believes in slow growth and helping one person at a

He says that he’s very confident that emu oil, as a food, is safe, and that there’s no downside to taking it. He talks about having treated patients with ALS (Lou Gehrig’s disease) with mixed results.

the ketogenic diet. He feels that complex carbohydrates, gluten, and dairy can all be culprits in causing inflammation in the brain which can lead to dementia-like symptoms.

Will explains that emu oil is safe for people who have had or are at risk of stroke, because the body self-regulates and excretes any excess of the fat-soluble vitamin, however while the standard dose for their emu oil is six capsules a day, Dr. Schlinsog recommends only four capsules a day for people who have had or are at risk of stroke. From a recovery after stroke perspective, emu oil is neuro-protective.

Dr. Schlinsog also explains that emu oil is a carrier oil, so you could add other medications to it, apply the emu oil topically, and it would carry that medication into your body. He tells the story of a patient who had chronic traumatic encephalopathy. “He played high school and college football as a middle line backer. I gave him two bottles of emu oil, and he took six capsules a day.

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time as a health care practitioner. “We’ve eaten ourselves to sickness and we have to eat ourselves back to health.” Emu oil fits into this paradigm because Vitamin K2 used to be in all of our food, and now it’s not in any of our food. “And that’s why I believe some of the things that are happening are happening, because we have gotten away from good fats.”

bottle and their two-ounce (60ml) plastic bottle. “We offer the two ounce bottle so that people can carry it with them, take it on an airplane, for instance.” Dr. Schlinsog’s products can be purchased from their website at www. walkabouthealthproducts. com, where you can also find much more information about the benefits of emu oil. Check out the “Research” link under the “Why Emu Oil” Talking about his products, tab for answers to frequently Will explains that the exact asked questions and summasame oil is in both their four- ries of the scientific research ounce (118 ml) amber glass Dr. Schlinsog has done.

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Did You Know?

the Emu has the same footprint as the T-Rex? Now that’s pretty awesome!

The Emu is the most primitive bird on our planet and is the one most closely related to the dinosaurs

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Dr. Will Schlinsog Dr. Will Schlinsog is a board certified Doctor of Chiropractic in Wisconsin and California. He completed his Pre-Chiropractic education at the University of Wisconsin and went on to attain his Doctor of Chiropractic degree from Logan College of Chiropractic now known as Logan University in Chesterfield, MO. He has been in practice for thirty-two years and currently maintains a private practice in Marshfield Wisconsin.

He has had additional training in disability evaluations, functional nutrition, applied kinesiology, and functional neurology. He serves as the CFO of Walkabout Health Products and as a consultant to all of Walkabout’s emu oil users. Dr. Will conducts educational and informational podcasts regarding the clinical studies and trials performed primarily in his private practice.

Dr. Will is married to Elizabeth and shares two grown children with her.

Dr. Will is going to be giving a talk at Take Back Your Health convention in Tyson, VA and at Wise Traditions conference in Allan, TX in November.

He did give a talk at Dr. Terry Wahls seminar and we had great feedback from people that had been taking the emu oil for a while.

Dr. Will is starting a campaign to get his patients connected to local Organic Farmers. He can be found at walkabouthealthproducts.com.

Author’s webpage URL

http://walkabouthealthproducts.com/

Author’s Page URL on LCM

https://lowcarbmag.com/will-schlinsog/

Author’s Facebook URL

https://www.facebook.com/WalkaboutHealth/ 31

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/ 32

Being Happy On A Low Carb Diet 33

Today, it seems that everyone is eating some specialized diet, and there is a great deal of confusion and extremism in nutrition. Many people believe the diet they eat is the diet everyone should eat, and that you are wrong to eat otherwise. There are many different eating protocols out there, and it seems that all it is causing in people is neuroses and worry. The key to truly living a happy and healthy life is to find a plan that works for you, and not compare yourself to others.

association with eating: Orthorexia. Coined in 1998, orthorexia is the term for a condition that includes symptoms of obsessive behavior in terms of a healthy diet. Although being aware of what you eat isn’t a problem in and of itself, when a person has orthorexia they become so fixated eating healthy they actually damage their own mental/emotional and physical health.

What are the ways you can eat a low carb diet and maintain your own peace of mind. Here are some key habits you can engage in, to help keep There is actually a formal term for a neurotic balanced, calm, and happy:

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1

Do Your Diet Right: Acknowledge you need a certain therapeutic diet, and try to be enthusiastic and motivated about following it. Without feeling left out or restricted, find ways to enliven your diet with recipes that are tasty and full of variety. Many times it’s easy to get into the habit of eating the same foods over and over which is not good for your gut microbiome, or your attitude. Boring meals is an unhappy, frustrated mind. Getting cookbooks and trying new meals is a key to following any type of non-standard diet.

2

Don’t proselytize! In reality, many people can eat carbs in a healthy fashion and their bodies are not suffering from it. Not everyone has to go low carb. Just like not everyone has to avoid gluten, or be a vegetarian. People need to find their own best way of eating that fits their body, mind, medical situation, genetics, and so forth. Trying to convince others to eat your way usually makes them feel attacked, and they can become defensive and upset. The more you just eat as you need to, and stop convincing everyone else to eat the same way, you and they will be get along better, and be more tolerant and patient.

35

3

While not proselytizing, also, do not compare yourself to others. When people eat a big bagel in front of you, there is no reason to not feel content and satisfied with your own low carb almond bread. You are not in competition with others about what can or cannot be eaten.

You are blessing your food, and seeing the gift of it keeping you

healthy. No matter if someone stands by you eating a candy bar or French Fries, they are not in your body, and it’s perfectly fine for others to eat what your body cannot. The world is full of all types of people making innumerable dietary choices. Be proud of your choice and don’t let the choices of others bother you a bit.

36

4

Don’t Forget To Laugh: Your diet is how you eat to be your healthiest.

You do not need to give up your sense of humor because you have cauliflower rice with your stir fry. Looking at things through a bemused eye, instead of a critical, judgmental one, can lighten your mood while keeping you focused on eating Low Carb. Let non-helpful or even mean, sarcastic comments from friends, relatives, strangers just pass on by. Just laugh it off.

Be confident of what you are doing, and as a result, do not be sensitive to others who eat differently, and 37

who feel you are eating incorrectly.

Let your sense of humor keep you smiling every day eating Low Carb.

By following these simple suggestions, it will be easier for you to eat what you wish without becoming neurotic about it, without finding fault with others, and feeling confident of your choices to the extent what others think about what you are doing doesn’t leave an emotional mark upon you. You know you are eating the way you need to eat and are doing great with your mood, weight, glucose and energy. You are doing the right thing and are awesome. There’s no reason for you to ever let anyone take your awesomeness away.

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 tell38 The blog we recommend this month is 38

Karen Rose Tank Rose Health Coaching DIABETES MANAGEMENT & BLOOD SUGAR CONTROL Karen Rose Tank has a BS degree from Cornell University in Plant Science. After college she worked for Cornell Cooperative Extension teaching vegetable farmers techniques for growing crops using fewer pesticides. A developing interest in the economics of food and agriculture led her back to school where she obtained a MS degree from Rutgers University in Agricultural, Food and Resource Economics. Afterwards Karen worked as an Agribusiness and Ag Biotech Consultant for a large consulting firm.

Karen’s career continued as she raised two boys, Alexander, who is now in graduate school at UW in Seattle, and Spencer, who lives in Brooklyn, NYC and works for a computer science consulting firm.

Both are graduates of Princeton University. Karen is proud to say that both boys are now very much 39

into healthy cooking and eating. It did take quite a bit of persistence on her part to be a role model for healthy food choices but the payoff is huge.

Karen has given them a foundation in health that will carry them throughout their lives.

Author’s LCM page https://lowcarbmag.com/lowcarb-maginterviews-karen-rosetank-rose-healthcoaching/ Author’s Website URL www.RoseHealthCoaching.com Author’s Facebook URL https://www.facebook.com/karenrosetank

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 40 gets in and who gets the top slots.

Livin La Vida Low Carb

https://www.livinlavidalowcarb.com/

Today we have a special JIMMY RANTS on The LLVLC Show for you. Jimmy is on his much deserved six-month sabbatical so we are bringing you some of the best content from Jimmy’s daily show JIMMY RANTS. Be sure to bookmark JimmyRants.com and dig through all of the content there during Jimmy’s time away.

Audio only

Low Carb Paleo Show

Hosts: Alain Braux and Mark Moxom interview Darin Olien Darin Olien is a widely recognized exotic superfoods hunter, supplement formulator, author of the book, “SuperLife: The five fixes that will keep you healthy, fit and eternally awesome,� an upcoming TV host and an environmental activist who travels the planet discovering new and underutilized exotic foods and medicinal plants. For the last 15+ year he has worked closely with international suppliers, indigenous farmers and collectors all over the world to support high quality, fair trade superfoods and herbs in the market place. .

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

Audio only

In this episode of The Health Edge Mark and John review a recent paper on the efficacy of supplementation in the management of depression.

The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta-review of meta-analyses of randomized controlled trials.

Low-Carb Conversations with Leah Williamson

This week on Low Carb Conversations with Leah Williamson NTP and Guests, Leah is joined by Co-host Shelley Gawith and Functional Naturopathic Medical Doctor and nutritional biochemist with a focus in women’s endocrine health – Dr Jolene Brighten.

Audio only

The Primal Blueprint Podcast

Elle Russ chats with Arriane Alexander. She empowers entrepreneurs all over the world to grow their business, make an impact and be wildly successful. She is the creator of the High Impact Success Academy, a virtual coaching academy designed to give you clarity in your business goals, a strategy to get there and courageous action so you can build confidence and create the business of your dreams.

Audio only

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 podcast, Brian and I talk about his film, which touts the benefits of a nutrient-dense whole food diet and debunks myths about eating meat and saturated fat. We discuss the many aspects of his ancestral-health outreach, including his Nose to Tail farm that ships 100% grass-fed meat and the SAPIEN diet plan he makes freely available to everyone.

Link

and Video

Fat Burning Man

In this Ask Me Anything, you’re about to learn: ~~ Benefits of Chi Kung and other moving meditations ~~ Why it’s important to indulge every once in a while ~~ The difference between lowcarb and keto ~~ Advantages of including carbs like sweet potato on your plate ~~ What to look for when buying chicken ~~ Nutritional self defense and how it relates to the modern world ~~ And tons more…

Audio only

TED Talks Health

The US health care system assumes many things about patients: that they can take off from work in the middle of the day, speak English, have a working telephone and a steady supply of food.

Because of that, it’s failing many of those who are most in need, says Mitchell Katz, CEO of the largest public health care system in the US. In this eye-opening talk, he shares stories of the challenges low-income patients face -- and how we can build a better system for all.

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

What can we do as individuals to help when there are so many important causes out there?

Plus, Jillian debunks the Epsom Salt cure-all myth, and answers emails about rest days, working out when you’re sleep deprived, supplements and more!

Audio only

Nutrition Diva’s Secrets for a Healthy Diet

543 - How to End Portion Distortion, Eat Less, and Still Be Happy

Audio only

Take Control of Your Health with Dr. Mercola

Travis Christofferson — who has a premedical undergraduate degree and a master’s degree in materials engineering and science — has written two excellent books about health. The first one, “Tripping Over the Truth: The Metabolic Theory of Cancer,” helped me understand the profound influence of diet in cancer.

Audio only

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

GMO Switzerland: Nestle Steps Up Testing After Weedkiller Found in Coffee Beans. “Nestle SA is increasing checks on the coffee it buys, after recent tests showed beans from some countries had levels of the weedkiller glyphosate that are close to a regulatory limit, Bloomberg reported Thursday.” https://buff.ly/2lIoAdM

The world’s largest coffee roaster has informed suppliers of Indonesian and certain Brazilian beans of the new procedures, which go into effect starting Oct. 1, according to memos seen

by Bloomberg. The company says the new measures “should be temporary” until producing countries correct the application of glyphosate.

The move comes at a time when many countries have either banned or are seeking to prohibit the use of glyphosate, used in the Roundup weedkiller. Bayer AG, which spent $63 billion buying the product’s maker, Monsanto, is now facing billions of dollars worth of lawsuits claiming it causes cancer. “We actively monitor chemical residues, including glyphosate, in the green coffee that we purchase,” Switzerland-based Nestle said in a statement. “This monitoring program has shown that in some green coffee lots chemical residue levels are close to limits defined by regulations. We are reinforcing our controls working with suppliers to ensure that our green coffee continues to meet regulations all around the world.”

The new measures have the potential to complicate global coffee trade-flows. The additional testing requirement is mostly for beans being shipped to factories in Europe, Australia and Malaysia, where legal limits on glyphosate are stricter than most other countries. The Brazilian memo was directed to suppliers of conilon, as the nation’s more bitter robusta beans are known.

Brazilian beans already faced restrictions from buyers who need to meet Europe’s glyphosate limits, said Edimilson Calegari, general manager for Cooabriel, Brazil’s largest robusta-coffee cooperative. “We are working with our members to reduce the use to meet Europe requirements, which is much stricter than most other countries, including the U.S.” Nestle said it’s working with growers to reduce the need for glyphosate. “Our agronomists will continue to work with coffee farmers to help them improve their weed management practices, including the appropriate use of herbicides and adoption of other weeding methods.”

GMO Germany: Germany to Ban Use of Glyphosate from End of 2023. “Germany will ban the use of the weedkiller glyphosate – the subject of billion-dollar U.S lawsuits over claims it causes cancer – from the end of 2023 and limit its use before then, the Environment Ministry said on Wednesday.” https://buff.ly/2laHQQF

GMO World: Gene-Edited Farm Animals Pose Serious Risks to Human Health, the Environment and Animal Welfare. “A new report from Friends of the Earth and Logos Environmental reveals that the use of gene editing in farm animals poses risks to human health, the environment and animal welfare.” https://buff.ly/2kYp6Ec

GMO Brazil: GM Mosquitoes Spreading Out of Control in Brazil. “According to a new scientific publication, genetically engineered mosquitoes produced by the biotech company Oxitec (Intrexon) have escaped human control after trials in Brazil. They are now spreading in the environment, GM Watch reported Wednesday.” https://buff.ly/2Ic97KO

Festivals

F ESTIV

A LS

Palm Beach VegFest

http://www.pbvegfest.com/

We’re taking this vegan thing mainstream! Our free events are hosted in large city centers, where our incredible team of vendors educate the masses on the benefits and convenience of a vegan lifestyle.

West Palm Beach, Florida November 10, 2019

Southern Christmas Show http://southernchristmasshow.com/ What do you get when you combine an Olde Town filled with charming shops, festive music, smiling faces, crafts galore, yummy food, holiday decor, local wines, Santa, over 450 holiday merchants with gifts for all ages and enough fun to last all year? You get the 52nd annual Southern Christmas Show! All under one roof, and waiting to welcome you.

Charlotte, North Carolina November 14-24, 2019

http://www.scvwines.com/events

Jensen Beach Pineapple Festival

https://pineapplefestival.info/2018/

This homegrown community event always offers a family friendly vibe in a kid-friendly fun environment. Pineapple themed food and beverages are available in local downtown restaurants. Ann Kagdis, History Museum of Jensen Beach President, will take us back to when Jensen was known as the “Pineapple Capitol of the World” during a brief history lesson presentation at Pineapple Jack’s Restaurant.

Jensen Beach, Florida November 22-24, 2019

WhiskyFest New York

http://www.whiskyfest.com/

Savor the opportunity to sample from hundreds of whiskies from around the world, and attend seminars by experts. Enjoy responsibly.

New York, New York December 3, 2019

Siesta Beach Seafood & Music Festival http://www.seafoodfestivals.com/ Come share in the festivities of the 4th Annual Siesta Beach Seafood & Music Festival in Siesta Beach, FL. The event runs December 6-8, 2019 and is graciously hosted by Sarasota County with the Humane Society of Sarasota County a special guest.

Siesta Beach, Florida December 6-8, 2019

Prelude to Christmas https://amanacolonies.com/things-to-do/festivals/prelude-to-christmas/ A magical weekend with special events and food/beverage sampling in the shops, carolers on the street, and the town decked out in Christmas finery that’s Prelude to Christmas in the Amana Colonies. The streets of Amana come alive with old world charm at no time more than Prelude to Christmas. The fences and store fronts sport pine boughs, there’s red ribbons fluttering in the breeze, and an occasional melody from beloved Christmas Caroles in the air.

Amana Colonies, Iowa December 6-8, 2019

5th Annual Annapolis Chocolate Binge Festival

https://www.annapolischocolatefestival.com/

The Inner West Street Association and the Annapolis Arts District have joined forces to bring you the popular 5th annual Annapolis Chocolate Binge Festival to downtown Annapolis for the holidays. On Sunday December 8th from 12pm to 5pm on the first block of West Street will be the Annapolis Chocolate Binge Festival, featuring family friendly entertainment, chocolate, holiday shopping and the lighting of the festive West Street Holiday Light Canopy.

Annapolis, Maryland December 8, 2019

Say Cheese Wine Trail

http://hermannwinetrail.com/wine-trail-events/

Sip and sample wine and cheese pairings, from the classic to the creative. Held annually the second weekend of December, this event coincides Hermann’s popular Kristkindl Markt, an Old-World holiday market.

Hermann, Missouri December 14-15, 2019

7th Annual Coffee & Tea Festival: Valley Forge

http://www.coffeeandteafestival.com/philly/

Join more than 50 exhibitors from around the nation as they pour tastings of their finest coffees and teas, and introduce you to new and award-winning products! This international extravaganza celebrating all things coffee and tea will offer two days of seminars from well-known industry pros and pioneers, pairings, tastings and more!

The exhibit hall will also feature some of the most delectable sweet and savory foods to compliment the spectacular collection of local and national coffees and teas. Get your ticket early and save!

Philadelphia, Pennsylvania December 14-15, 2019

Flora-Bama New Year’s Eve Bash

http://www.florabama.com/annual-events.html

The most famous beach bar in the country, the Flora-Bama Lounge, has numerous Annual Events during the year. Our regular guests plan their schedules around our beach concerts, fishing rodeos, chili cook-offs, marathons and much more.

Orange Beach, Alabama December 31, 2019

Annual “Up the Cup� Countdown

http://www.riverstreetsavannah.com/

Savannah Riverfront Association is a non-profit organization dedicated to the preservation and success of River Street and its surroundings.

Savannah, Georgia December 31, 2019

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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Here’s what’s in the offer so far: •

Easy Weight Loss Exercise

•

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•

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RECIPES

Cucumber-Stuffed Christmas Balls An easy, low carb appetizer that would definitely add a Christmas-y appeal to your holiday table. Not to mention, delicious too!

Ingredients °° 12 medium sized red tomatoes °° 3 ounces cream cheese, softened °° 2 tablespoons mayonnaise °° 1/4 cup cucumber, peeled and finely chopped °° 1 tablespoon finely chopped green onion °° 2 teaspoons minced fresh dill

Directions 1. Wash and dry tomatoes.

Take a thin slice off the top of each tomato.

Scoop out and discard the pulp and seeds

1

2. then put the hollowed out parts on paper towels upside down to drain.

2

3. Meanwhile, in a small bowl, combine cream cheese and mayonnaise and mix well until smooth.

Add in the cucumber, green onion and dill.

3

4. Spoon mixture into each tomatoes.

4

5. Chill in the refrigerator until ready to serve

5

.

Number of Portions: 12

Nutritional Value: Nutrients per serving Energy Protein Carbs Fiber Fat Water

59.4 kcal 1.7 g 3.9 g 1.0 g 4.6 g 112.1 g

Holiday Roasted Pork Belly A hard to resist, succulent crispy roasted pork belly sure to impress your family or your dinner-party guests. Serve it with your favorite low carb sauce.

Ingredients: °° 4 pounds Pork belly slab

For the brine: °° 1 stalk of lemon grass °° 1 stalk scallion or spring onion °° 2 pieces bay leaves °° 1 tablespoon of ground black peppercorn °° 5 cloves garlic, crushed °° ½ cup rock salt °° 5 cups water

For the fillings: °° 1 stalk of lemongrass, pounded °° 1 stalk scallion °° 2 cloves garlic, crushed

For the glaze: °° 3 part milk + 1 part water

Directions 1. Prepare and wash the pork joint with running water and make sure that that are no remaining hairs on the skin.

1

Prepare the brine 2. In a large pot, put 5 cups of water and add the lemongrass, bay leaves, scallion, black peppercorn, garlic, and salt.

Bring the mixture to a boil then lower heat and simmer for at least 10 minutes. This will allow the herbs and spices to release their flavor and aroma. Set aside let it cool.

2

Marinate the pork: 3. Put pork slab in a tray deep enough for the brine mixture.

Pour the brine on the pork slab and leave to marinate overnight.

Remove the pork from the brine. The surface of the pork is quite salty so rinse it with running water then pat dry with paper towel.

3

Putting the stuffing: 4. Lay the pork slab on flat surface and put the lemongrass, scallion, and garlic.

4

5. Roll up the pork slab and form a roulade with the garlic, scallion, and lemongrass on the center. Tie the pork with kitchen twine to keep its shape.

5

Cooking the roast: 6. Brush the surface of the pork with the milk and water mixture. Set aside for at least 30 minutes to an hour to allow the milk to set in the skin.

Preheat your oven to 375 deg F (190 deg C).

6

7. Place the pork roulade over a grill pan with wire mesh.

Cover with aluminum foil for the first 2 hours of cooking to keep the belly moist inside and to shield from direct heat from the oven otherwise the outer part of the pork will be cooked quickly yet the inner part will still be half cooked.

7

8. Remove the aluminum wrap after 2 hours. Rotate the pork once in awhile to let the skin cook evenly.

8

9. Check if the skin is already crackling crispy then it is done. Slice and enjoy.

9

Chef’s Tips Here’s a video tutorial on how to tie a pork https://www.youtube.com/ watch?v=y6-Qcdzsp8U Milk makes the skin color reddish brown when roasted.

To make the skin really crispy simply pierce the pork skin with fork before cooking.

Make sure that the pierce is not too deep - you do not want to go right through and reach the fat section of the pork.

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

2396.4 kcal 44.8 g 4.8 g 0.6 g 242.7 g 197.3 g

Low Carb Baked Chicken Pesto Recipe This is a truly tasty dish you’ll come back to again and again. It works as a starter (half portion), main course or as a tasty midday snack.

Ingredients: °° 4 boneless, skinless chicken

°° °° °° °°

breasts, sliced lengthwise into 2 or 3 pieces 1/2 cup homemade basil pesto 2 oz. (1/2 cup) grated mozzarella cheese salt to taste ground black pepper to taste

For the Basil pesto: °° 2 cups fresh basil leaves °° 3-4 cloves fresh garlic, °° °° °° °° °°

peeled and diced 1/2 cup extra-virgin olive oil 1/2 cup pine nuts 3/4 cup coarsely grated Parmesan cheese 1/4 cup fresh squeezed lemon juice salt and ground black pepper to taste

Directions For the Basil Pesto: 1. Wash the basil leaves and dry with paper towels. Place the basil leaves and sliced garlic into food processor and process while slowly adding olive oil until basil and garlic is finely chopped, Add pine nuts, Parmesan cheese, and lemon juice and process for two minutes more or until the pesto is mostly pureed and well mixed.

Season to taste with salt and ground black pepper and stir or pulse a few times more.

1

For the Chicken: 2. Preheat oven to 375F/190C. Grease a baking tray or dish then spread 1/4 cup of basil pesto over the bottom.

2

3. Then lay the chicken strips over.

3

4. Then another 1/4 cup more of the basil pesto.

Sprinkle with some grated mozzarella cheese.

4

5. Cover the baking dish with aluminum foil and bake for 25-30 minutes or just until the chicken pieces are barely firm and cooked through.

5

6. Remove the foil and sprinkle chicken with the remaining grated mozzarella cheese. Put the dish back into the oven without the foil and cook for 5 minutes more or just until the cheese is melted.

Serve while hot.

6

Serving Instructions: Serve with your favourite oven cooked vegetables and garnish with the tomatoes if you are using them.

Chef’s Tips: For extra flavor and color: Cut 4 medium tomatoes in half and place them, cut side down, around the chicken for the last 20 minutes of cooking.

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

753.6 kcal 63.3 g 5.4 g 0.9 g 53.3 g 216.6 g

Raw Avocado Mango Delight A fun and delightful combination of crunch and creaminess.

Click here for more avocado step by step recipes

Ingredients: °° 2 avocadoes °° Juice of 1/2 lime °° 1 mango °° 1 medium celery stalk °° 2 tablespoons sesame seed °° Nuts and seeds for coating

Directions 1. Grind all of the coating ingredients together with a mortar and pestle then add the sesame seeds and roast in a dry skillet until they get brown.

1

2. Slice the mango lengthwise along the flat side next to the seed. Turn mango over and repeat on the other side. You should have two halves of mango pulp in the skin.

2

3. Carefully cut a crosshatch pattern through the mango pulp down to the skin, being careful not to cut through the skin. Scoop out the flesh directly into a bowl.

3

4. Add the chopped celery, lemon juice and salt.

4

5. Cut the avocado in half, take out the pit. Scoop out some of the flesh, leaving a good amount intact, so that it holds its shape when you take off the skin.

Add the scooped avocado flesh into the mango mixture, mix well then put the mixture evenly back into the two avocado halves

5

6. Assemble the avocado halves back together and carefully peel off the skin.

6

7. Bathe the avocado in the coating, carefully turning to pick up the crumbles.

7

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

196.1 kcal 3.0 g 12 g 7.6 g 17 g 93.8 g

Easy Weight Loss Exercises

Lower Body Exercises Side Leg Raise This strengthens the muscles at the side of your legs and hips.

Breathe in and then breathe out slowly as you take five seconds to move your left leg out to the left side with the foot & toes still pointing forwards.

Rest for one breath.

Photos by Angelique Barnard

Repeat three to five times then change legs.

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

Note: A chair without wheels is safer and a lot easier to

Lower Body Exercises Hip Extension This is very similar to the knee flexor, but here it is also useful to strengthen the lower back muscles as well as the buttocks.

Again, using the back of a chair or table for support, bend slightly forward at the hips until your body is at about a 45 degree angle.

Starting Position.

Breathe in and then breathe out slowly as you put your weight onto your right leg, keep your left leg straight as you take five seconds

to slowly lift it out behind you, without bending your knee or your upper body or pointing your toes.

Photos by Angelique Barnard

The idea is to try and keep tension on the back of the leg once you’ve got it back as far as you can.

Hold it there for one second, then take 3-5 seconds to lower the leg back down to the starting position as you finish exhaling.

Rest for one breath.

Repeat three to five times then change legs.

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