Diet 101 – Nutrition Not Deprivation

Diet 101 – Nutrition Not Deprivation

Need to know where to start with a “diet”?

If you have watched any of Dr. Schmidt’s YouTube videos or been in the office lately you have heard us talking about therapeutic diets such as ketosis, fasting, and intermittent fasting, and carnivore diet. These types of diets can help in many situations. But, as an individual, you may wonder where to start. Here are some ideas to make a healthy transition for you and your family. Learn how to start a diet plan below.

Eat For Nutritive Value

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Photo by Margo Brodowicz on Unsplash

Dieting 101 begins with eating the foods that will fuel your body, not break it down. Sugar and carbs over what you can burn break the body down and can cause damage. An initial diet plan for most people involves just making better choices. I used to love “Choose Your Own Adventure” books as a kid. Getting from point A to B for you is a matter of your own choice. Your diet can be your adventure. You can go fast (cutting out all sugar and grains) or slow (reducing the quantity of sugar and grains you eat). You could try a ketogenic diet or just lower carbs below 72 grams per day. You can start with a cleanse/elimination-style diet (Paleo or Whole 30 Auto Immune) or slow and steady (take our obvious problems first and snowball improvements from there). You just need to start!

Focus on protein and good fats and eat some vegetables if you want. Limit grains and sugar.

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Photo by Alex Munsell on Unsplash

Which means eat protein: beef, chicken, fish and seafood, turkey, lamb, eggs, pork, venison. The best quality you can get. Eat good fats: butter or ghee, avocado and avocado oil, olive oil, coconut oil, coconut milk. And, if you need some variety, throw a vegetable in the mix: salads, asparagus, zucchini, brussels sprouts, celery, carrots. Whatever you like and is in season. Now, START! Enjoy your diet adventures and we look forward to helping you any way we can with your nutrition needs.

Yours in health,

Kerry Cradit, B.S. Nutrition and Food Science

Read Kerry’s Bio

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Becoming Fat Adapted

Becoming Fat Adapted

No matter what your current diet consists of, there is usually room for improvement.

I am still working to improve my diet. At the very beginning of my nutrition program, I became more aware of what I was eating. I had young kids. I would eat things off their plates without even really being aware that I was doing it. I’d finish their cheez-its and peanut butter and jelly sandwiches. I wasn’t even hungry. And, some of the foods I ate I didn’t even like. Bad habits were uncovered by simply food logging and paying attention.

A good way to improve your diet is step by step. An excellent first step is food journaling (especially in an app or computer-based program like Cronometer. Once you know your macronutrient intake (carbohydrates, protein, fat) averages, you can start targeting better choices and numbers to help you achieve your goals. 

Step two: As you make better choices (usually more protein, adequate healthy fat, lower carbohydrate) you eat less often. Less snacking lets your body burn fat and not sugar/carbohydrates as fuel. This step can take some time as your body adapts to this change. An individual can’t go from a standard American diet high in carbohydrates to being fat-adapted overnight. Sometimes during this phase, you may need to increase your protein and fat to help you feel more full and allow you to decrease carbohydrates.

Being fat adapted means that when your body needs energy it can go into a fat-burning state to function. As you get more fat-adapted you can adjust your protein and fat intake to meet your needs. If you are trying to build muscle or are very active you may need to increase protein and fat. If you are trying to lose weight you may need to decrease fat to allow your body to burn your fat as fuel.

Intermittent fasting is longer periods without food. Increasing the amount of time you go without food encourages cells to renew and repair. This can help with weight loss, inflammation, and healing.

My most current diet experiment was with carnivore eating.

The carnivore diet is eating just animal meat for all your nutritional needs. There are no fruits or vegetables or any processed carbohydrate foods.  Carnivore diet,

My husband and I did this starting in May. I did this elimination type diet so I could see what foods were not good for my body. I did it very strictly for three weeks and then started experimenting with what I could add in and still feel well. Within five days I was shocked by how good I felt and was in deep nutritional ketosis. While eating carnivore I lost approximately 8 pounds (my husband has lost 28 pounds). I noticed that my muscles were stronger and more defined without even adding exercise. We are still eating primarily (85%) carnivore in our house and my husband is having excellent results during marathon training compared to previous years.

My opinion: being fat-adapted and cycling in and out of ketosis periodically is the ideal state of health and healing. Ask your Practitioner if you need help with your diet. We look forward to helping you on your health path.

Yours in health,
Kerry Cradit, B.S. Nutrition and Food Science

5 Tips for a Slimmer, Healthier You

5 Tips for a Slimmer, Healthier You

Using these 5 simple, healthy weight loss tips I’ve lost 75 pounds and am having no problem keeping it off.

I feel great! I never go hungry and I feel very satisfied with the foods I eat. And it’s not a diet but a new way of eating based on some very simple truths about food and nutrition. Continue reading to learn our natural weight loss tips.

Secret #1: Change your eating habits gradually.do not drink sugar drinks

When I looked at what I ate and all the changes that needed to be made, I felt overwhelmed and hopeless.I’d start making drastic changes that I couldn’t maintain and I’d hit the brick wall & quit faster than I’d started.

Finally, I decided to change only one thing about my diet each week. The first thing I cut out was drinking pop and sugary beverages – I lost 13 pounds in one week!

I was shocked and thought, “Ok, that worked, what can I change next?” Each week I found a new thing to change and kept up the things I tried that gave me results. The results could be: more energy, feeling better, slimmer fitting clothes, more lost pounds, etc. This was hugely successful and wasn’t overwhelming. It was like a game and each week I got to experience a new victory.

Secret #2: Get sugar out of your diet!

I used to think sugar was ok as long as it was raw and organic and I kept my calories low. But it wasn’t until I started getting rid of added sugar all together that the weight started to really come off. Sugar is the first thing you should start removing from your diet. Being raw and organic doesn’t make it not sugar. Check labels! Sugar is hiding in many unsuspecting places such as spices, bread, and sauces. Check labels for the words: sugar, dextrose, sucrose, maltodextrin, evaporated cane juice and high fructose corn syrup.

Secret #3: Eat protein for breakfast.

It has been my experience that most people eat little to no protein in the morning. I used to either skip breakfast altogether or eat a bagel with low-fat cream cheese. Eating a high carbohydrate breakfast, like a bagel or cereal, sets you up for cravings throughout the rest of the day. Eating protein (like eggs) and good fats (like butter) helps you to stay full, keeps your blood sugar level and wards off pre-lunchtime cravings. Good proteins and fats are especially important at breakfast but should be present in all your meals. Good proteins include meats and fish, nuts and seeds, as well as eggs. Good fats include nut oils, extra virgin olive oil, butter, coconut oil, flax oil, plus many others. Canola oil and margarine should be avoided.

Secret #4: Eat low carb.carbohydrates-lose-weight

Carbohydrates ultimately break down into sugar in the body. A diet high in carbohydrates causes a vicious cycle of cravings for bad foods. Refined carbohydrates (like white bread) should be eliminated completely. Gradually reducing the total amount of carbohydrates in your diet helps you maintain steady weight loss.

A good way to start is to get a count of exactly how many carbohydrates you consume in a day then calculate your weekly average. It may be high and that’s ok. You should start by reducing your intake slightly each week (by about 25 grams). Although everyone’s body is different, most people will start losing weight once their carbohydrates drop below 100 grams a day.

Secret #5: Get rid of the processed foods in your diet.

Foods that are highly processed are high in sodium along with countless other chemicals. These substances can cause you to retain fluid and actually hold on to fat! Eliminate processed foods from your diet as much as possible. When you shop in the grocery store, you should shop primarily in the outer aisles of the store (the produce section and meat section). We also do lectures on what foods to buy, how to decipher food labels and even grocery store tours, so keep an eye out for future dates.

These are the 5 key secrets to how I lost 75 pounds. Making these simple changes, like avoiding common diet mistakes, could help you reach your weight loss goals or even simply have more energy and fewer health issues. Come see me if you need additional help with weight loss.

Yours in Health,
Amanda Childress, PharmD

Read Dr. Amanda’s Bio

Unlocking the Power of Macros: A Step-by-Step Guide to Achieving Ketosis

Unlocking the Power of Macros: A Step-by-Step Guide to Achieving Ketosis

When it comes to embarking on a ketogenic diet, many individuals feel overwhelmed and unsure of whether they are doing it correctly. Questions like “How do I calculate my macros for ketosis?” or “What am I doing wrong?” often arise. If you’re in need of assistance with changing your diet, calculating your macros, and identifying what you need to do for success, follow the three steps outlined below to set yourself on the right path.

Step 1: Learn Your Macronutrients

Understanding the composition of your food is key to achieving ketosis. Start by using an app or a macronutrient book to track your daily intake. We recommend using the Cronometer app as it conveniently goes wherever you go. However, other apps like My Fitness Pal are also useful for counting macros. Regardless of the tool you choose, the goal remains the same: record the total net carbohydrates, protein, and fat grams you consume each day. This step is about learning what you eat on a regular basis, identifying patterns, and gaining a deeper understanding of your macros.

Step 2: Alter the Quantities of Foods You Eat

After a few weeks of tracking your macros, it’s time to make sense of the data. Create a grid pattern and write down the totals for each macronutrient category on a daily basis. Take a close look at the numbers and observe any patterns or trends. Did you consume too little fat, resulting in excessive hunger? Did you go overboard with protein, leading to weight gain or bloating? By examining your own macros, you can identify areas that need adjustment. If you find it challenging, don’t hesitate to seek guidance from your practitioner. Many successful patients bring their macros grid to every visit, enabling their practitioner to provide valuable insights and recommendations. Remember, counting macros is all about learning and taking control of your dietary choices to optimize your health.

Step 3: Measure Your Body’s Response

Now that you have a handle on your macros, it’s time to measure how your body responds to your dietary changes. This is where a ketone and glucose meter comes into play. We recommend using the Keto Mojo meter, and you can conveniently purchase it at NHCAA. Every night, two hours after your last meal (including water and supplements), measure your blood ketone and blood glucose levels. Record these measurements alongside your macros. To further analyze the data, learn how to calculate the Glucose Ketone Index (GKI) using the following formula: Glucose divided by 18.016 divided by Ketones = GKI.

Aim for a GKI between 0.7 and 8.0 as your initial goal. A GKI of 0.7-1.0 indicates true ketosis, which is beneficial for health concerns like seizures. In the range of 1.0-8.0, many patients experience positive results for mood stability, hormonal balance, and skin issues. If your GKI exceeds 8.0, you are no longer in ketosis, indicating the need to adjust your carb, protein, and fat intake. Other factors such as sleep, hormones, and overall health can also affect your ability to reach a state of ketosis. If you’re struggling to achieve a GKI of 0.7-1.0, bring a month’s worth of data to your practitioner to seek guidance. They may recommend incorporating intermittent fasting, high-carb days, the 5-day fasting-mimicking diet, a carnivore diet, nutritional supplements, or other variations to optimize your success.

By consistently implementing these three steps, you can make the most of your health program. Collect and present your data to your practitioner during your visits to receive personalized guidance and support. With effort and a willingness to learn, gather information, and make changes, you’ll establish sustainable and repeatable results on your ketogenic journey. Remember, knowledge is power, and taking control of your macros is the key to unlocking the full potential of your health.

The NHCAA

Unlocking the Secrets to Drinking Clean Water: Your Q&A Guide

Unlocking the Secrets to Drinking Clean Water: Your Q&A Guide

As the summer heat intensifies, staying hydrated becomes increasingly important. Water is essential for our bodies, comprising around 60% of the average adult’s composition. However, questions often arise regarding the best practices for drinking clean water. In this Q&A guide, we will address common inquiries and provide insights into maintaining optimal hydration.

Q: Do I need a reverse osmosis water filter?

A: No, the ideal solution is a Berkey Water Filter. This filter is highly effective in removing impurities from tap water. Follow the maintenance instructions provided by Berkey for proper upkeep of the filter unit. You can also purchase Berkey water filters for your showerhead to enhance your bathing water.

Q: Is it necessary to drink alkaline water?

A: No, the pH level of water primarily affects the mouth, esophagus, and stomach as we consume it. Our stomach has the most acidic pH in the body, and drinking alkaline water to reduce acidity is unnecessary. In fact, it can impair digestion and hinder mineral breakdown and absorption.

Q: How can I ensure I’m drinking the best water?

A: Here are a few steps to enhance the quality of your water:

Purchase a Berkey Water Filter for your daily water consumption. If a Berkey is not within your budget, opt for distilled water instead.Berkey Water Filter

Add minerals to your water:

  1. Include a pinch of Selena’s Naturally Vital Grey Mineral Blend Celtic Sea Salt in every glass of distilled water. This will replenish essential minerals without altering the taste significantly.
  2. Use Spectramin or Spectralyte, liquid mineral supplements, as directed by your practitioner.

Q: Why is adding minerals to water important?

A: Water can deplete our body of minerals, particularly when it is deficient in minerals itself. By adding minerals to your water, you help maintain proper mineral balance and promote optimal hydration.

Q: How much water should I drink daily?

A: The recommended intake varies from person to person. As an initial goal, aim to drink 50% of your body weight in ounces. For example, if you weigh 160 pounds, consume 80 ounces of water per day.

Q: Do beverages like juice, tea, or coffee count toward my daily water intake?

A: No, these beverages have different effects on hydration and should not be considered as substitutes for water. Juice is often high in sugar, while coffee and tea, although steeped in water, do not hydrate the body in the same way as water with minerals.

Q: I dislike the taste of plain water. Are there any alternatives?

A: While it’s ideal to develop a taste for plain water, you can enhance its flavor by adding slices of orange, lemon, lime, strawberry, blueberry, or cucumber. These natural infusions can make water more appealing and easier to drink.

Q: Should I increase my water intake during exercise?

A: Yes, when you exercise and sweat, it’s crucial to replenish lost fluids. Remember to drink extra water to maintain proper hydration. Consult your practitioner to determine the appropriate amount based on your body size, type, exercise frequency, and duration.

Q: If I consume coffee or other caffeinated products, should I drink more water?

A: Absolutely. For example, if you have a 10-ounce cup of coffee in the morning, counteract its dehydrating effects by drinking a 20-ounce glass of water with minerals.

Q: I rarely feel thirsty. Does that mean I don’t need water?

A: Our bodies often confuse thirst with hunger, so you may not always feel thirsty despite needing hydration. Rehydrating your body with clean, mineralized water is essential for healthy cellular activity, elimination, and lymphatic cleansing.

Q: Can I drink all my daily water intake in one go?

A: It’s not advisable to consume large quantities of water all at once. Instead, aim to drink water regularly throughout the day. For example, if your goal is 80 ounces of water, use a 20-ounce water bottle and refill it four times, spacing out your intake in the morning, early afternoon, mid-day, and evening.

Q: Do I need to drink clean water during fasting or a low-carb or ketosis diet?

A: Yes! Insulin affects water retention, and when you change your diet to lower carbohydrates, you may experience increased urination. It’s crucial to replenish your water supply during this time.

If you require further guidance on replenishing minerals while drinking water, schedule a visit with your practitioner. They can provide personalized recommendations to support your hydration goals. Stay hydrated, stay healthy!

 

The NHCAA

Controlling Hormonal Cravings: How Food Impacts Your Hormones

Controlling Hormonal Cravings: How Food Impacts Your Hormones

Do you often find yourself constantly snacking or feeling unsatisfied no matter how much you eat?

Your hormones may be playing a significant role in these cravings. Understanding the impact of food on your hormones is key to regulating your body and achieving a healthier balance. Let’s explore how you can take control of hormonal cravings.

To start, it’s important to understand the role of hormones in our bodies. Hormones are chemical substances produced by glands and secreted into the blood. They affect the function of distant cells or organs. While hormones are commonly associated with reproduction, growth, and development, they also play a crucial role in regulating metabolism, digestion, electrolyte balance, blood pressure, body temperature, and elimination. The endocrine system, which consists of various glands, is responsible for hormone production.

So, how does food impact our hormones, and what can we do to regulate our bodies?

One of the easiest ways to control hormonal cravings is to eliminate white sugar and refined foods from our diet. These foods cause a spike in blood glucose and insulin levels. In the book “Life Without Bread” by Christian Allen, Ph.D., and Wolfgang Lutz, MD, it is emphasized that carbohydrate consumption directly affects hormonal balance. We have been misled by the notion of eating multiple small meals or snacks throughout the day and the belief that all calories are equal. However, following these guidelines leads to increased carbohydrate and sugar intake while reducing healthy fats and proteins. Carbohydrates trigger a larger production of insulin, whose role is to transport glucose for immediate energy use or store it as fat for later. By continuously snacking, we prevent our bodies from switching to fat metabolism, as we do not allow the hormone glucagon to take over. This constant fluctuation in blood glucose levels keeps us addicted to sugar and processed snacks.

If you constantly experience intense food cravings and persistent hunger, it’s time to make some changes. Begin with your first meal of the day—breakfast. Increase your consumption of healthy fats and proteins while reducing or eliminating processed foods and refined sugars. By doing so, you provide your body with the necessary nutrients and create a foundation for hormonal balance.

Embarking on a journey towards overall health and proper nutrition is essential. If you haven’t started yet, consider scheduling a new patient evaluation to kickstart your path to a healthier lifestyle. Remember, understanding and controlling your hormones is key to reducing cravings and achieving a balanced and fulfilling diet. Take charge of your well-being today!

 

The NHCAA

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