Author: Ashley Linkletter

Categories
Health x Body Wellbeing

How My Sexual Assault Led To Panic Attacks (And How Seeing A Therapist Led To Healing)

I was 20 years old when I was sexually assaulted while walking down the street in my hometown of London, Ontario. I was grabbed from behind, straight through my legs.
He put his hand firmly over my crotch and squeezed as hard as he could. It was so sudden and painful I froze. My first thought was This has to be a friend, someone I know. Who else could it be? I smelled him before I saw him—that distinct sour smell of cigarettes, alcohol, and stale sweat. He had dark hair and faded acne scars on his face. Walking away quickly, he turned his head and looked me in the eye before grinning and yelling “Nice ass!”
Oddly enough, my reaction was to start laughing—that awful laugh you feel bubbling up when it’s least appropriate, like when you see prolonged commercials for charities panning out to a group of starving children. My laughing became hysterical, eventually boiling over into sobs and hiccups right in the middle of the sidewalk. No one stopped, no one checked to see if I was alright. I had been wearing a new pair of white and mint green–striped seersucker shorts (which I later threw away). It was a beautiful afternoon. The sun kept on shining.
I could go on to tell you about my subsequent experience with the London police force (not great), identifying the perpetrator in a photo lineup along with four other women (his was the first photo I saw), going over my story one more time with a detective who looked and sounded just like Olivia Benson (and then sharing her frustration when she was told “He just doesn’t seem like the type of person who would do that” by the male police officer who worked that beat). I remember apologizing to her when I learned the case wouldn’t move forward, as if I’d failed her and the system, not the other way around.
But my story isn’t about police justice (because there was none), it’s about healing.

Moving Forward

I pretended it never happened. I tried to live my life. I graduated from university, moved over 2,500 miles across the country, got married, and realized my dream of becoming a writer. I thought I had succeeded in outrunning that sickening moment on the sidewalk when that awful laughing wouldn’t stop. Even when I was sexually harassed in other ways, I maintained my composure, like when a man I used to work with would quietly run his fingers over my body—and several of my coworkers’—so softly that no one would ever say anything until he’d moved on (at which point it felt like it was too late). In fact, 12 years after the assault I had convinced myself the experience was buried deep enough that I would never have to think about it again.
Then the incident on the bus happened. There was a drunk rider, as there often is, and he looked just like the man who assaulted me. The same leer, the same alcohol, cigarette, and sweat smell, the same insistence on taking up space he had no right to take. I turned up my music and tried to avoid eye contact, tried to think about being anywhere else in the world except on that bus. I got off at my normal stop where I was meeting my sister, and that’s when I fell to pieces.
Trying to describe a panic attack to someone who has never experienced one is impossible. I’ve read that a panic attack is similar to a heart attack, but if you’ve never had a heart attack, what do you compare it to? My panic attack began with aggressive shaking and teeth-chattering, a rushing noise similar to what it sounds like when you put your ear up to a seashell to “hear the ocean.” My speech was stunted and I couldn’t get words out of my mouth.
All of this happened in the middle of a busy intersection. The more I tried to “calm down” the more frantic I became (I will always appreciate my sister’s help during this moment). It took almost an hour for the symptoms to fully subside, except that it happened again later that night. This time, I remember hearing my husband turning the page of a book—and the sound felt physically painful. The rushing noise was worse and for a few moments I thought I was dying.
The past catches up to you, it always does.

Living With Panic Attacks—And Getting Help

The ferocity of these panic attacks was debilitating. I was terrified I would experience more (which I did, frequently) and I was afraid my life would turn into a black hole of anxiety, eclipsing all the things I loved most. It was in the darkest moments of fear that I decided to see a therapist about these panic attacks, to open the windows wide and shed light on the cobwebs that obscured the deepest and worst memories of my assault.
I found a therapist who was both empathetic and pragmatic. I enjoyed our sessions because I could be completely transparent about my needs and feelings. Working together over a period of many months, we came up with several mindfulness techniques which I could put into practice the next time I felt my anxiety mounting or when I felt the warning signs of a possible panic attack.
Panic attack warning signs differ from person to person, and for me they included a sudden acute sense of hearing or smell, an adrenaline rush, a tightness in my chest, shaky hands, repetitive intrusive thoughts, and rapid speech. Other panic attack symptoms may include:

  • Rapid heart rate
  • Heavy breathing
  • Muscle tension
  • Dizziness
  • Heart palpitations

Mindfulness techniques are particularly useful tools for those suffering from anxiety or panic attacks. They can be practiced anywhere: in the car, on the bus, in bed, while you’re standing in line at the bank, or while you’re at your work desk. The following are some of the most effective mindfulness techniques I use on a regular basis:

When You’re Having a Panic Attack (or are Experiencing Warning Signs)

First, take a deep breath. Then follow Project LETS’ (Let’s Erase The Stigma) advice on emergency action for panic attacks: “Look around you. Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste.”
Although these instructions may sound overly simplistic, this technique is very effective for helping people stay grounded during panic attacks.

For Coping With Day-to-Day Anxiety

I like to use a free app called MindShift, which was created by AnxietyBC and was recommended to me by my therapist. It’s especially good for when you’re out and about. As long as you have a phone and ear buds, you can follow guided mindfulness exercises such as deep breathing (or “box breathing”), visualization, and controlled muscle tensing.

For Trying to Fall Asleep at Night

I experience racing thoughts when I’m feeling particularly anxious before going to bed. I combat this in two different ways. First I make lists or write out journal entries (I find this most effective if I handwrite so I’m not looking at a screen), then I follow that up with deep breathing exercises.
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Categories
In the Kitchen Nosh

Cooking With Cauliflower (And A Roasted Cauliflower Recipe To Fall In Love With)

Cauliflower has been enjoying a lasting resurgence in popularity over the past year and has become a permanent fixture on social media channels and food blogs all over the world. Although cauliflower has become a replacement for all kinds of traditionally carb-loaded foods such as rice, pizza crusts, and even mashed potatoes, it truly shines as an ingredient when it’s tossed with herbs and spices, then roasted.

Why You Should Be Loving Cauliflower

Pleasantly nutty with a mild cabbage-like flavor, cauliflower can be roasted, riced, boiled, puréed, steamed, or mashed in place of potatoes. Next time you’re in the mood for a pasta bake, substitute the noodles with roasted or steamed cauliflower for a gluten-free riff on your favorite recipe. Cauliflower can also be a good starch-alternative if you follow a plant-based diet that’s high in carbs seeing as a single cup of steamed cauliflower contains only 2.7 grams of carbohydrates.
From a nutritional standpoint, cauliflower is very low in calories (a single cup of boiled cauliflower contains only 14 calories), contains a negligible amount of fat, and is an excellent source of vitamin C.

Roasted Cauliflower

Roasting cauliflower brings out the vegetable’s deeply nutty and mildly sweet flavors. Spices such as cumin, coriander, and za’atar add an earthiness inspired by Middle Eastern cuisine. Leftover roasted cauliflower is delicious tucked into a pita or as the base for vegan tacos.

Serves: 4 people as a side or 2 people as a main

Ingredients:

  • 1 medium-sized head of cauliflower
  • 3 cloves of garlic, finely minced
  • 3 Tbsp. olive oil
  • 2 Tbsp. lemon juice
  • 2 tsp. cumin
  • 1 tsp. coriander
  • 2 tsp. za’atar*
  • ½ tsp. chili flakes (or more if you like plenty of spice)
  • 1 tsp. kosher salt
  • 3 Tbsp. slivered almonds
  • ¼ cup cilantro or parsley, finely chopped

*Za’atar is a Middle Eastern spice blend made up of thyme, sesame seeds, and ground sumac. It can be found in many international, Middle Eastern, or Greek grocery stores or online. Substitute a basic Italian seasoning blend for za’atar if you prefer.

Special Equipment:

  • Large bowl
  • Small bowl
  • Paring knife
  • Measuring spoons
  • Baking sheet
  • Parchment paper
  • Skillet

Method:

  1. Preheat the oven to 375°F.
  2. Using a paring knife, trim the cauliflower of any tough green stalks. Cut the cauliflower into 1-inch pieces and transfer to a large bowl.
  3. In a small bowl whisk together the olive oil, lemon juice, cumin, coriander, za’atar, chili flakes, and salt. Drizzle this mixture over the cauliflower pieces and toss to ensure an even coat (use your hands or a large wooden spoon).
  4. Line a standard-sized baking sheet with parchment paper. Pour the cauliflower and marinade onto the baking sheet and spread out into a single layer.
  5. Roast the cauliflower for 30 to 40 minutes or until browned, stirring every 10 minutes to ensure even roasting.
  6. While the cauliflower is cooking, the almonds can be toasted. Heat a skillet over medium heat and add the slivered almonds to the dry pan. Keep a very close eye on them and stir frequently as they will burn easily. The almonds will be done once they become fragrant and begin to brown in spots. Remove from the skillet onto a small plate to prevent further toasting.
  7. To serve the roasted cauliflower, transfer to a large serving dish and sprinkle with the toasted almonds and cilantro or parsley and drizzle with tahini and yogurt sauce (see below). Serve hot or at room temperature.

Tahini and Yogurt Sauce

In addition to being the perfect roasted cauliflower condiment, this super creamy tahini and yogurt sauce can be used as a dip for veggies, spread onto a sandwich with sprouts and grated carrots, or drizzled over sweet potato wedges. While this recipe will keep in the fridge for up to four days, be warned the garlic flavor becomes more pronounced over time.

Ingredients:

  • 1 cup of plain yogurt (2 percent fat is ideal)
  • 3 Tbsp. tahini
  • 2 cloves of garlic, finely minced
  • 2 Tbsp. lemon juice
  • 1 tsp. smoked paprika
  • Kosher salt, to taste
  • Water

Method:

Whisk together all of the ingredients in a small bowl until smooth, adding cold water one tablespoon at a time until the sauce can easily be drizzled over the roasted cauliflower.

Categories
In the Kitchen Nosh

4 Tricks For Flavoring Your Coffee And Tea (Without The Added Sugar)

Sugar and flavored creamers may take your coffee or tea up a notch, and there’s no denying the appeal of a sweet addition to your favorite hot beverage. But while a single cup of coffee or tea with creamer or plain old sugar doesn’t sound that bad, when you multiply the contents of your go-to sweeter by the number of coffees you consume each day, week, or month, the amount of sugar (and—if you use nondairy creamer—additives) really begins to add up. Beyond that, few of people know exactly what nondairy creamer is or how much sugar it contains.
Want to give up the cream(er) and sugar, but need to keep it sweet? These tips will have you adding plenty of flavor while keeping your hot beverages healthy, meaning you’ll be drinking unsweetened and creamer-free coffee and tea in no time!

The Ugly Truth About Nondairy Creamer

Many popular nondairy creamer brands hide behind the guise that their particular product is made from soy, almond, or rice milk and therefore has something to offer nutritionally. What they aren’t being transparent about is that most of these creamers are full of hydrogenated vegetable oil, corn syrup, and carrageenan (a food stabilizer that has been linked to inflammation and gastrointestinal issues). If you’re a fan of nondairy creamers because you have a lactose allergy or follow a vegan diet, you’ll also want to read labels to make sure your creamer of choice doesn’t contain sodium caseinate, which is actually a milk protein.
Sugar content can also be surprisingly high in creamers. Some brands contain up to 7 grams of sugar per serving! The good news? There are plenty of ways to sweeten your coffee or tea without having to rely on nondairy creamers.

4 Sugar-Free Ideas for Sweetening Your Coffee or Tea

1. Add cinnamon to your coffee grounds.

You’d be surprised by how much sweetness the incorporation of cinnamon into your grounds actually adds to your coffee. Instead of trying to stir a small amount of cinnamon into brewed coffee (which will just result in a frustrating clump of cinnamon floating on top of the coffee), try adding ⅛ teaspoon of cinnamon per cup to your coffee grounds before turning on your coffee maker. The result? A smooth cup of coffee with a sweet hint of cinnamon.

2. Make your own creamer with coconut milk and vanilla.

If French vanilla creamer is your jam, try making your own coffee or tea creamer with a small amount of creamy coconut milk and a drop of vanilla. Use a tablespoon of coconut milk (from a can for a super-rich texture) and a drop of your best vanilla per cup of coffee or tea. For real luxury, heat a can of coconut milk over very low heat with half a vanilla bean for 10 minutes, making sure to scrape out the tiny vanilla seeds. Remove from the heat and allow the vanilla bean to steep for an hour before removing it from the coconut milk. DIY vanilla coconut milk creamer can be covered and refrigerated for up to a week.

3. Discover the a-peel of orange slices.

Thinly sliced orange adds a complex flavor to coffee, espresso, and tea (particularly black teas). Rinse the uncut orange under very hot water for a minute to remove bacteria and pesticide residue before using. Add the orange slice to your mug and pour hot coffee or tea over it for best flavor.

4. Cocoa brings a ton of chocolatey flavor.

Get all the rich flavor of a mocha or hot chocolate without the sugar by adding cocoa to your next cup of coffee. In a mug, make a slurry using up to a tablespoon of unsweetened cocoa powder whisked into a small amount of water, dairy, or nondairy milk. Pour the hot coffee into your mug and whisk vigorously with a fork, adding extra milk if desired.
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Categories
In the Kitchen Nosh

Cook A Romantic Valentine’s Day Dinner (That’s Healthy And Delicious)

Valentine’s Day food doesn’t have to mean couple’s fondue and chocolate cake (there’s nothing like a cheese-hangover to get you in the mood for lovin’, am I right?).
Skip the busy restaurants this year and have a cozy, romantic date at home. The food will taste better and you won’t have to leave a tip at the end of the night. It’s easier than you think to create a healthy, budget-friendly meal that feels like a splurge (without the hefty price tag). Spend the money you’ll save on a nice bottle of wine or cheeky lingerie, both of which are so much more fun than yelling over the din of a crowded restaurant.
These recipes are simple enough for any beginner (yes, even the risotto!) but they look and taste like they were made by a gourmet chef.

Easy Roasted Portobello Mushroom Risotto

Yield: 2 to 3 servings

For the Roasted Portobello Mushrooms:

Note: this part of the recipe can be made up to three days in advance. Keep covered and refrigerated.

  • 3 portobello mushrooms, stalks removed and set aside
  • 1 Tbsp. olive oil
  • Kosher salt and freshly cracked black pepper
  • 2 to 3 sprigs of fresh thyme

Special Equipment:

  • Small roasting dish
  • Small spoon
  • Paper towel

Method:

  1. Preheat the oven to 375°F.
  2. Using a small spoon, remove the dark gills from the mushroom.
  3. Clean carefully with a damp paper towel, wiping along the top and bottom to remove any remaining grit.
  4. Place whole mushrooms in a glass baking dish and drizzle with olive oil and a generous amount of kosher salt and freshly cracked pepper. Arrange the sprigs of thyme on top of the mushrooms.
  5. Roast the mushrooms for 20 minutes before flipping them over and roasting for another 15 minutes.
  6. Remove the mushrooms from the oven and allow them to remain in the baking dish with any cooking liquid until you’re ready to use them in the risotto.
  7. If using later on, transfer the mushrooms and their liquid to a lidded container and refrigerate for up to three days.

For the Risotto:

  • 2 Tbsp. olive oil
  • 1 Tbsp. butter
  • 2 shallots, finely diced
  • 2 cloves of garlic, minced
  • 1 tsp. salt
  • Stalks from the portobello mushrooms, thinly sliced
  • 1 cup of white vermouth
  • 1 heaping cup Arborio rice
  • 4 to 5 cups mushroom stock OR vegetable stock
  • 3 sprigs fresh thyme, leaves removed from the woody stems
  • 1 cup grated parmesan OR Grana Padano + more for sprinkling on top of the risotto
  • 3 roasted portobello mushrooms, thinly sliced lengthwise and warmed
  • Kosher salt and freshly cracked pepper to taste
  • Fresh parsley, finely chopped

Special Equipment:

  • Large shallow saucepan
  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Soup ladle
  • Cheese grater
  • Wooden spoon
  • Medium-sized saucepan

Method:

  1. Warm stock in a medium-sized saucepan until simmering, turn the heat down but keep the stock hot.
  2. Melt the butter and olive oil together in a large shallow saucepan over medium heat.
  3. Stir in the shallots, garlic, and salt. Sauté until translucent, stirring often.
  4. Add the Arborio rice to the pan and stir to coat with the butter, oil, shallot, and garlic mixture. Cook the rice for 2 to 3 minutes before adding the vermouth.
  5. Turn the heat down to medium-low. Stir the rice and vermouth gently but constantly, until the rice begins to absorb the vermouth.
  6. Once the rice has absorbed most of the vermouth you can begin to add the warm stock, one ladle-full at a time. The goal is to stir each ladle-full of stock into the rice until it has been incorporated, then add another ladle-full.
  7. Taste frequently; the rice should be al dente (tender but firm) when it’s done cooking.
  8. As the last bit of stock is used, stir in the thyme leaves, grated cheese, kosher salt, and freshly cracked black pepper to taste.
  9. Portion the hot risotto into shallow bowls. Top with thinly sliced portobello mushrooms, extra grated cheese, and fresh parsley before serving.

Raspberry and Cherry Frozen Greek Yogurt

Yield: 4 Servings

Ingredients:

  • 2 cups frozen raspberries
  • 1 cup frozen cherries
  • 1 ½ cups vanilla Greek yogurt
  • ¼ cup honey
  • Pinch of salt
  • Dark chocolate bar, cold (keep in fridge or freezer)

Special Equipment:

  • Measuring cups
  • Food processor
  • Spatula
  • Plastic or glass lidded container
  • Ice cream scoop
  • Vegetable peeler

Method:

  1. Place the frozen raspberries, cherries, and vanilla Greek yogurt in the food processor. Pulse for a few seconds, on and off, scraping down the sides with a spatula until the mixture begins to come together.
  2. Add the honey and pinch of salt and blitz until completely combined and smooth.
  3. Transfer to a lidded container and freeze for at least 3 hours before serving.
  4. Scoop into small serving bowls before adding dark chocolate shavings.
  5. To make dark chocolate shavings, carefully use a vegetable peeler on the thin edge of the chocolate bar. To prevent the shavings from melting, shave the chocolate right onto the frozen yogurt and enjoy!
Categories
Nutrition x Advice

To Eat Or Not To Eat: What’s The Deal With Red Meat?

If you’re someone who can truly appreciate a juicy steak or a rack of lamb, you might find yourself wondering about the pros and cons of regularly including red meat in your diet. Reports on the nutritional value of red meat are often mixed, with some sources claiming red meat has a rightful place in the average American diet while others frame red meat as a dangerous food that should be avoided at all costs.
In 2015, the World Health Organization released a study showing a link between red meat and increased cancer risk—an announcement that made major headlines in the United States, where red meat is consumed at three times the global average. Before disavowing your love of red meat, though, it’s important to examine the potential benefits and drawbacks of including it in your diet, as well as the guidelines for how much and how often red meat should be eaten.

What exactly counts as red meat?

What counts as red meat isn’t as straightforward as one might think. In general, the label “red meat” refers to meat that comes from four-legged livestock including beef, pork, veal, goat, bison, and venison. However, from a culinary perspective duck and goose are often thought of as red meat while pork and veal are considered white meat.
Pork, in particular, is ubiquitously thought of as white meat thanks to the long-running “Pork. The Other White Meat” ad campaign commissioned by the National Pork Board. Food scientists, on the other hand, are more likely to use myoglobin levels to determine whether a meat is considered red or white.

What the heck is myoglobin?

Myoglobin is a type of protein found in animals (including humans!). Myoglobin works by storing oxygen, which is then used to help fuel muscle movement. Depending on the type of animal and how often their muscles are utilized, myoglobin concentrations determine the color of their muscle tissue.
For example, a cow that stands all day and has plenty of room to move around will have a high myoglobin concentration compared to a cow that has little room to move around. Today’s lean white pork is partly a result of pigs not having any room to move around, which results in low myoglobin concentrations in their tissues.
Myoglobin concentrations are also the reason why some wild or very active birds such as duck, goose, ostrich, and emu are so dark in color and are considered red meat by food scientists as well as those in the culinary community.

A Great Source of Iron

Iron is an essential mineral responsible for transporting oxygen throughout your body. According to the National Institutes of Health (NIH), the recommended daily iron intake for menstruating women ages 19 to 50 is 18 milligrams. Pregnant women in the same age bracket need 27 milligrams of iron per day, whereas breastfeeding women only require 9 milligrams of iron daily.
If you follow a vegetarian diet or vegan diet, it is recommended that you consume double the recommended amount of iron per day. This increased need is due to the fact that plant-based iron sources (also known as non-heme iron) aren’t as easily absorbed by our bodies as iron from animal sources.
Ben Sit, a registered dietician who specializes in sports nutrition, recognizes red meat’s role in protein and iron absorption and says that it “can be an easier way to meet protein needs without as much planning since [red meat] protein sources are typically easier absorbed than vegetable proteins. This is because the vegetable protein does not have a heme group attached to the protein, which impairs its absorption. Pairing animal protein sources together with vegetable protein sources will help increase the absorption of the non-heme proteins.”
Red meat provides both a small amount of non-heme iron as well as large quantities of heme iron, which our bodies can absorb very efficiently, which is why those eating a plant-based diet should aim to increase their non-heme iron intake.

Which Meat to Eat for Maximum Iron Intake

Beef, pork, lamb, venison, and moose can contain anywhere from 0.3 to 3.8 milligrams of iron per 2½ ounce serving, giving you plenty of options the next time you’re considering foods with high levels of easily absorbable iron. Offal fans will be happy to learn that 2½ ounces of pork liver contains 13.4 milligrams of iron per serving with liver and kidney from lamb, beef, and veal following closely behind.

The Zinc Link

The recommended daily intake of zinc for women ages 19 years and older is 8 milligrams. This increases to 11 milligrams per day for pregnant women and 12 milligrams daily for those who are breastfeeding. Red meat is an excellent source of zinc, a naturally-occurring mineral needed by our bodies for a variety of functions.
Zinc is necessary for regulating immune response and, in fact, a study published in the American Journal of Clinical Nutrition concluded that individuals with inadequate zinc intake were more likely to fall ill than those with adequate levels. Zinc intake also plays an important role when treating the common cold, preventing retina and vision damage, and healing wounds by decreasing inflammation and bacterial growth.

The Best Red-Meat Sources of Zinc

According to data published by the Dietitians of Canada, a single 2½ ounce serving of beef, veal, pork, lamb, and game meat such as venison or bison can contain anywhere from 2.0 to 8.6 milligrams of zinc. Once again, offal leads the pack in terms of nutrient concentration: 2½ ounces of veal liver contains an impressive 8.4 to 8.9 milligrams of zinc—an entire day’s worth for most women.

Vitamin B12: A Crucial Nutrient

Vitamin B12, another vitamin essential to human health, is only naturally-occurring in animal products, making red meat an efficient means of getting enough of this important nutrient in your diet. Vitamin B12 plays a major role in brain development and functioning, the formation of DNA, nervous system operation, heart disease prevention, blood clotting, and the management of schizophrenia, depression, multiple sclerosis, degenerative eye disease, and many other functions indicative of overall health. The NIH guidelines recommend women ages 14 years and older consume 2.4 micrograms of B12 daily, 2.6 micrograms daily while pregnant, and 2.8 micrograms daily while breastfeeding.
Vitamin B12 is so imperative for our wellbeing that an intake limit has yet to be established by medical professionals.

Vitamin B12 and Red Meat

Red meat is chock-full of vitamin B12, so including even a very small amount of red meat in your diet will keep you well above the recommended daily intake. A 2½ ounce serving of beef or pork can contain anywhere from 0.5 to 2.7 micrograms of vitamin B12, while organ meats (specifically lamb, beef, or veal) boast as much as 66 micrograms per 2 ½ ounce serving.

So how much red meat should you be eating?

Even in light of the benefits of red meat, the American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week, including favorites such as steak, hamburgers, roasts, and pork chops. This amount is based on mounting evidence that regular consumption of red meat is linked to colorectal cancer. Based on this recommendation, it’s important to take a look at the potential ill effects that can arise from including red meat in your diet.

A Note on Saturated Fat

Red meat can be high in saturated fats, a nutrient the American Heart Association recommends you consume in quantities of no more than 13 grams per day. Saturated fats have been vilified up until recently and have historically been linked to raising LDL cholesterol levels and causing heart disease. While many dietitians and medical professionals still err on the side of caution when it comes to saturated fats, scientists are discovering that we may be wrong about our stance on saturated fat.
A recent study published in the American Journal of Clinical Nutrition, for example, concluded that a diet high in saturated fat actually lowered the levels of LDL cholesterol in some participants. While this theory is promising, the study will have to be replicated many times and with a larger group of people before it gains merit in the healthcare community.

Red Meat and Cancer: A Strong Correlation

A longitudinal study published in the Archives of Internal Medicine in 2012 examined 37,000 men and 83,000 women for 30 years, monitoring participants through self-reporting every four years on topics including red meat consumption, weight, whether they smoked at the time, and how physically active they were in hopes of shedding more light on red meat and its link to early mortality.
Of the 24,000 participants who died over the course of the study, 9,500 deaths were attributable to cancer. The final report concluded that increasing red meat consumption by even a single serving each week resulted in a 13 percent increase in risk of mortality. Further studies have shown a strong link between red meat consumption and colorectal cancer, with results showing mortality rates increased by 20 to 30 percent in meat eaters.

Red Meat and Heart Disease: A Weaker Link Than You’d Think

Heart disease has long been associated with red meat consumption although evidence to support this link isn’t as strong as you might expect. An article published in Current Atherosclerosis Reports examined current information on the topic, revealing only a slight increase in the risk of coronary artery disease in those who regularly consume red meat.
Another separate review of available data on cholesterol levels and blood pressure in relation to red meat consumption published in the American Journal of Clinical Nutrition also demonstrated a lack of evidence linking red meat consumption to increased risk of heart disease. Specifically, it was found that “consuming more than half a serving per day of red meat, which is equivalent to a 3-ounce serving three times per week, did not worsen blood pressure and blood total cholesterol, HDL, LDL and triglyceride concentrations, which are commonly screened by health-care providers.”

Animal Welfare and Nutrition Density in Red Meat

Factory farming in the United States is not only detrimental in terms of its effects on animal welfare and the environment; it can actually have a negative impact on the overall nutritional quality of the meat we consume. Red meat sourced from factory-farmed livestock has been shown to contain higher levels of saturated fat, largely due to the fact that the animals aren’t given room to move around and develop their muscles.
Red meat from free-range livestock contains higher levels of heart-healthy omega-3 fatty acids as well as higher levels of antioxidants and vitamin E.

Finding the Best Red Meat (for Your Body and Your Budget)

If at all possible, shop for red meat at a local butcher with high product turnover and a trusted reputation. Since not everyone has access to this luxury, most people find themselves buying red meat from the grocery store. If possible, buy small amounts of organic or free-range animals that have been both grass fed and grass finished (the latter can be difficult to find).
While some cuts of meat are best with plenty of marbling (such as ribeye steaks, lamb chops, and pork shoulder), other cuts of red meat are best when very lean (including tenderloin, flank steak, and brisket). Leaner cuts of meat usually benefit from a low-and-slow cooking method and should be sliced against the grain to further tenderize the meat. Look for red meat that is a bright red or pink and is uniform in color as uneven color can be a sign that the meat is past its prime.

Finding a Place for Red Meat in Your Diet

The good news is that if you enjoy eating red meat, there’s definitely room for you to include it in your diet. If you enjoy red meat in large amounts and with greater frequency, you now have the tools to make informed choices, opting for leaner cuts in smaller amounts. Choosing good-quality, smaller cuts of lean red meat whenever possible will allow you to enjoy it throughout the week without feeling deprived.

Categories
In the Kitchen Nosh

2 Guilt-Free Super Bowl Snack Recipes That Are Perfect For Game Day

Whether you’re a fan of the Philadelphia Eagles, are rooting for the Patriots, or are just going to be there for the food and advertisements, the last thing you should be worrying about at a Super Bowl party is the calories in your go-to guilty-pleasure snack. Enjoy some classic crowd-pleasers in moderation (pigs in a blanket, anyone?) and while you’re at it, try these tasty riffs on traditional fan favorites too.
Perfect party food can definitely be delicious while still scoring a nutritional touchdown!

Twice-Baked Mini Potatoes (With All Your Favorite Game-Day Fixings)

Yield: 24 miniature baked potatoes

Ingredients:

  • 24 mini potatoes (red, white, and purple potatoes all work well)
  • 1 Tbsp. olive oil
  • 2 tsp. kosher salt
  • 2 Tbsp. unsalted butter, melted
  • ¼ cup Greek yogurt
  • 2 Tbsp. sour cream
  • 5 strips of bacon, cooked until crispy and drained of excess fat
  • 10 oz frozen spinach, completely thawed and drained of moisture
  • ¼ cup chives, finely chopped
  • 2 ½ oz aged cheddar, grated
  • Kosher salt and freshly ground white pepper to taste
  • Pinch of cayenne pepper

Special Equipment:

  • Large baking sheet
  • Parchment paper or Silpat non-stick baking mat
  • Large bowl
  • Sharp chef’s knife
  • Skillet (for cooking bacon)
  • Melon baller
  • Wooden spoon
  • Cutting board
  • Measuring cups and spoons
  • Handheld potato masher (optional)
  • Cheese grater
  • Two small spoons

Method:

  1. Preheat the oven to 375°F and line a large baking sheet with parchment paper or a Silpat non-stick baking mat.
  2. Place the mini potatoes in a large bowl and evenly coat with the olive oil and kosher salt.
  3. Transfer the oil-coated potatoes to the baking sheet and roast for 45 to 60 minutes or until a knife can easily be inserted into even the largest potatoes.
  4. Remove from the oven and allow the potatoes to cool slightly. Leave the oven on as you’ll be using at again shortly.
  5. Using a melon baller, scoop the flesh out of each potato so that they are all hollowed out but have sturdy bottoms and sides. Place the scooped flesh in the large bowl used for coating the potatoes.
  6. Add the melted butter, Greek yogurt, and sour cream to the potato flesh and mash until relatively smooth with either a wooden spoon or a handheld potato masher (these mini baked potatoes are supposed to be on the rustic side, so you don’t have to mash them until they’re completely smooth).
  7. Crumble the bacon into the potatoes and add the thawed and drained spinach, chives, and aged cheddar.
  8. Mix together until well combined. Taste for seasonings and add the kosher salt, white pepper, and cayenne to taste.
  9. Use two small spoons to refill the potato skins with the potato mixture.
  10. Bake at 375°F for 25 minutes or until warmed through and nicely browned on the top.

Creamy Eggplant Dip With Tahini

Luxurious yet light thanks to the inclusion of roasted eggplant and Greek yogurt, this dip will quickly become a party favorite. Serve at room temperature with pita chips or crudités.

Servings: 4 to 6

Ingredients:

  • 1 large or 2 medium-sized eggplants
  • 3 Tbsp. tahini
  • ¼ cup Greek yogurt
  • 1 Tbsp. olive oil + more for drizzling
  • 1 or 2 cloves of garlic, finely minced
  • Juice of ½ lemon
  • 1 tsp. kosher salt

Suggested Toppings:

  • Fresh parsley, mint, or cilantro
  • Pomegranate seeds
  • Pickled red onions
  • Feta cheese
  • Roasted sesame seeds or pine nuts
  • Diced tomatoes and cucumbers
  • Shredded red cabbage

Special Equipment:

  • Glass baking dish
  • Tongs
  • Measuring cups and spoons
  • Fork
  • Sharp knife
  • Cutting board
  • Spoon
  • Medium-sized bowl for serving

Method:

  1. Preheat the oven to 425°F.
  2. Pierce the whole eggplant all over with a fork or the tip of a sharp knife.
  3. Place on a glass baking dish and roast for 60 to 75 minutes, checking in at the one-hour mark. When the eggplant is done it will look very shriveled and burnt—that’s when you know it’s fully roasted.
  4. Scoop the very soft eggplant flesh out of the charred skin into a large bowl using a spoon.
  5. Add the tahini, Greek yogurt, 1 tablespoon of olive oil, garlic, lemon juice, and kosher salt.
  6. Using a fork, whip the ingredients together until the mixture is smooth. The whipped eggplant will take on a pudding-like texture resulting in dip that’s both creamy and fluffy.
  7. Transfer to a medium-sized bowl and serve at room temperature, drizzled with extra olive oil.
  8. Finish by piling the garnishes of your choice high on top!
Categories
In the Kitchen Nosh

How To Make Kimchi At Home (Like A Pro)

If you’ve ever wandered [linkbuilder id=”5407″ text=”the grocery store”] in search of kimchi, only to wonder to yourself whether it would be difficult to make at home, you aren’t alone. For the longest time, I assumed kimchi would be difficult—if not impossible—to make from scratch. After all, fermentation seems like a process best left to the experts!
That said, the first time I made kimchi I was astounded by how easy it was, and before I knew it, I was making homemade kimchi for all my friends and family. I promise you, kimchi is one condiment that can be made by anyone, regardless of their skill level.

Why the hype about kimchi?

Besides kimchi’s amazing spicy and tangy flavor and its mile-long list of list of uses (with rice, in stews and soups, folded into scrambled eggs, tucked into grilled cheese sandwiches, etc.), kimchi is prized for its nutritional properties. High in vitamins A, C, and K, kimchi is also an excellent source of dietary fiber and manganese. As a fermented food, kimchi provides plenty of probiotics and has been studied for its uses as an anticancer agent and promoter of gut health.

About the Fermentation Process

Kimchi is a particularly good place to start when considering home fermentation projects because it relies on a lacto-fermentation process. Lacto-fermentation occurs after harmful bacteria are destroyed by salt, at which point the good Lactobacillus bacteria takes over and turns naturally-occurring sugars into lactic acid. The lactic acid works to preserve the cabbage mixture and produce the wonderful and deeply umami signature flavor of lacto-fermented foods such as pickles, sauerkraut, and kombucha (all of which make great home fermentation projects!).

Easy Kimchi

This basic recipe for kimchi is great for those just beginning to experiment with home fermentation. Once you’ve mastered this recipe you can add any number of tasty ingredients including Korean salted shrimp, kelp powder, various types of cabbage and onions, and different sources of heat.

Ingredients:

  • 1 head of Napa cabbage (about 2 pounds)
  • ⅓ to ½ cup kosher salt
  • 2 Tbsp. fresh ginger, grated
  • 1 Tbsp. garlic, grated
  • 1 tsp. white sugar
  • 3 Tbsp. water
  • 2 to 3 Tbsp. Korean red pepper flakes (gochugaru)
  • 1 large daikon radish, peeled
  • 2 carrots, peeled
  • 2 bunches of scallions, white and green parts sliced into 1-inch pieces

Special Equipment:

  • Cutting board
  • Sharp chef’s knife
  • Large bowl
  • Small bowl
  • Plate
  • Jarred or canned goods (to use as weights)
  • Colander
  • Box grater OR food processor with grater attachment
  • Latex or nitrile gloves
  • 2-quart wide mouth glass jar with lid

Instructions:

  1. Slice the Napa cabbage in half lengthwise and cut into 2-inch pieces. Transfer to a large bowl.
  2. Rub the kosher salt into the Napa cabbage in a gentle massaging motion until the cabbage begins to soften.
  3. Add enough cold water to cover the cabbage.
  4. Use a plate to push the cabbage down.
  5. Use a couple of jarred or canned goods to weigh the plate down.
  6. Allow the Napa cabbage to sit for 2 hours before rinsing 3 to 4 times with cold water to remove the salt water.
  7. Transfer the cabbage to a colander and allow to drain as you prepare the rest of the vegetables for the kimchi.
  8. Using a box grater or a food processor with a grater attachment, grate the daikon radish and carrots into the large bowl.
  9. Stir the scallions into the daikon and radish mixture.
  10. In a small bowl combine the fresh ginger, garlic, sugar, and water to form a paste.
  11. Add the Korean red pepper flakes, using more or less depending on how spicy you like your kimchi.
  12. Mix the drained cabbage back into the big bowl with the other vegetables.
  13. Pour the kimchi paste over the bowl of Napa cabbage, carrots, and scallions.
  14. Put on the gloves and use your hands to thoroughly combine the kimchi paste with the vegetables.
  15. Pack the kimchi tightly into a 2-quart wide mouth mason jar, making sure to leave an inch of space at the top of the jar.
  16. Allow the kimchi to ferment at room temperature for anywhere from 1 to 5 days. Note: Any bubbling action you might observe is normal.
  17. Use a clean spoon to press down on the kimchi every day, using this opportunity to taste and smell the kimchi.
  18. When the kimchi is fermented to your liking, transfer to the fridge and allow it to age for at least 1 week before eating.

Once the kimchi is in the fridge it can be used for up to one year—just make sure it’s kept cool and away from oxygen.
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Categories
Favorite Finds Nosh

Navigate The Gourmet Cheese Aisle Like An Expert, Just In Time For National Cheese Lover’s Day

Cheese is delicious, there’s just no denying it. And while stuffing your face full of cheese for every meal (and snack in between) isn’t the wisest of health choices, true connoisseurs can rejoice in knowing that a recent study showed cheese consumption doesn’t increase the likelihood of heart attack or stroke. In fact, scientists have actually discovered a slightly lowered risk of heart disease associated with cheese consumption.
With such wonderful news in mind, it’s time to explore all the fantastic cheeses the dairy case has to offer!

How to Shop for Cheese

If at all possible, sample a small piece before you buy any cheese. The taste of cheese can differ from batch to batch or wheel to wheel, especially when it comes to product from smaller cheesemakers. Most cheese is sold in plastic wrap due to the higher cost of parchment paper, and as long as it’s being eaten relatively quickly, you can leave the cheese you buy wrapped in plastic.
Regardless of how a cheese is packaged, make sure you’re shopping at a store that has high product turnover. While certain firm cheeses are fine for longer periods of time, soft and semi-soft cheeses have a distinctly finite shelf life.

Raw Versus Pasteurized

Although raw milk cheesemaking is still popular in many parts of Europe, raw cheeses sold in the United States must abide by the 60-day rule. This means that the cheese must be aged for a 60-day period before being sold. While there is the potential for listeria growth in younger raw cheeses, cheeses that are pasteurized are still susceptible to listeria growth as long as the cheese is microbially alive.
If you’re pregnant, buying cheese, and worried about listeria, it’s wise to avoid any cheese that’s technically still living (such as blue, washed-rind, and bloomy rind cheeses). While raw milk cheeses have distinct nutritional benefits—including reducing symptoms of asthma and hay fever and aiding digestion—a 2017 study published in Cancer Research found that spermidine, a compound found in aged cheese, can prevent liver cancer.
Many popular cheeses are sold unpasteurized in the United States today. In order to be labeled as such, Parmigiano-Reggiano, Gruyere, and Roquefort all must be made with unpasteurized milk and aged according to the 60-day rule.
Now, let’s get into the specifics of great cheeses so you can craft your perfect shopping list.

Cow’s Milk Cheeses

Because it’s the most prevalent milk in North America, cow’s milk cheeses are ubiquitous throughout fridges all across the country. Never boring and often surprising, artisan cow’s milk cheeses are experiencing a renaissance as cheesemakers experiment with time-honored recipes in small batches.

Rogue River Blue

An award-winning cheese from Oregon, this complex pick is perfect for people just beginning their excursions into the world of blue cheese. Sweet white wines with plenty of body such as Gewürztraminer pair well with this cheese. It’ll also make an ideal accompaniment to your next whiskey or sherry-tasting session.

Winnimere

This funky washed-rind cheese from Jasper Hill Farms is an American riff on Vacherine Mont d’Or, an unpasteurized cheese from the Jura mountains along the French–Swiss border that is only available seasonally. Wrapped in spruce bark to contain its oozing middle, this cheese is pungent, savory, and tantalizingly creamy. Serve Winnimere with your favorite red ale, strong-bodied white wine, or medium-bodied Pinot Noir.

Goat’s Milk Cheeses

Goat’s milk cheeses in the United States are often relegated to the kind of fresh chevré that is most often seen topping salads and pasta dishes. While creamy chevré is an outstanding addition to many dishes, there’s a whole world of goat cheeses waiting to be discovered. Thanks to smaller protein chains, goat’s milk cheese is more easily digested than cow’s milk and has even been shown to reduce LDL cholesterol levels. Goat’s milk cheeses have a distinctive gamey taste and rich texture.

Goat Cheddar

Goat cheddar will be right at home on a grilled cheese sandwich and can be used to make nachos or fondue. The older the cheddar is, the sharper its flavor will be.

Humboldt Fog

Made by California’s Cypress Grove cheese alchemists, this stunning cheese is sure to be a showstopper on any cheese plate. Although Humboldt Fog looks like a blue cheese, this soft-ripened goat cheese has a layer of ash running through its center and is encased in a white bloomy rind. Depending on its age, a young Humboldt Fog will pair well with a rosé while an aged version can stand up to the intense hoppiness of an IPA.

Sheep’s Milk Cheeses

Sheep’s milk cheeses are easy to digest for most people, including individuals who suffer from lactose intolerance and lactose allergies. This is largely due to the fact that sheep’s milk cheeses have lower amounts of lactose than either goat or cow’s milk cheeses. Sheep’s milk cheeses tend to lack the gamey flavors definitive of many goat’s milk cheeses. Popular examples of sheep’s milk cheeses include:

Pecorino Romano

A kitchen staple, this firm Italian grating cheese is great on pasta (especially in the delicious Cacio e Pepe). In fact, any cheese whose name features the prefix “pecorino” is made from sheep’s milk as the word “pecora” means sheep in Italian.

Manchego

This versatile Spanish cheese is available in a variety of ages and is most often sold at 3, 6, or 12 months of age in the United States. Full of nutty and slightly fruity flavors, Manchego is incredibly wine friendly (white, red, and champagne all pair well).

Roquefort

Full of personality, this French bleu cheese is made from unpasteurized sheep’s milk cheese that has been inoculated with Penicillium roqueforti. Roquefort has a tangy flavor that pairs best with fortified wines such as sherry or port, or sweet Rieslings, Gewürztraminers, and Muscats.
 
HealthyWay

Categories
In the Kitchen Nosh

Why You Need An Instant Pot Immediately (And A Healthy Recipe To Get You Started)

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

In case you haven’t heard, the Instant Pot is the best kitchen invention since sliced bread. This multi-purpose appliance has a wide array of features including pressure cooking, slow cooking, a rice cooker, a yogurt maker, and an egg cooker, as well as a sauté function, steamer, and warmer.
If you love making food but need to save on space, or if you adore home cooking but are short on time, the Instant Pot is about to become your best friend!

Pressure Cooking 101

Pressure cooking is ideal for ingredients that normally take hours or even a full day to cook. In fact, the Instant Pot pressure cooker setting can shorten cooking times by up to 70 percent. Dried beans, lentils, hearty grains such as barley and wheat berries, beets, and hearty root vegetables no longer take up valuable stovetop real estate and their cooking times are reduced by hours.
The Instant Pot’s pressure cooking seal also prevents smells from permeating your home, making it the perfect appliance to have on in the background while you relax before dinner.

A Few Words of Pressure Cooker Warning

The internal temperature of an Instant Pot’s pressure cooker setting isn’t hot enough to properly sterilize jars for home canning, which is a potential drawback for home canning aficionados. Delicate foods such as flaky white fish, pastries, and baby greens will also fare for the worst when cooked in a pressure cooker.

Instant Pot Tips to Have You Cooking Like a Pro

  • Add an additional 10 to 20 minutes of time to your total recipe when using an Instant Pot as it needs to preheat and cool down before opening.
  • Grains and beans can be cooked in an Instant Pot without any additional soaking time.
  • It’s important to have at least a half a cup of water, stock, or broth in your Instant Pot at all times.
  • Likewise, don’t overfill an Instant Pot! If you’re cooking with ingredients that expand, such as grains or beans, make sure it’s only filled halfway.
  • If you already have an arsenal of pressure cooker recipes, they can still be cooked in an Instant Pot, just use this handy conversion chart.

Instant Pot Black Bean Soup (With Topping Suggestions)

This recipe for black bean soup requires very little prep and comes together quickly. Leftover soup makes a filling and healthy weekday lunch and individual servings can be frozen for up to three months. This soup will thicken up considerably after it cools, making it perfect for reheating the next day. Use the topping suggested below or make up your own. The only limit is your taste and imagination!

Active Time: 20 Minutes

Total Time: 60 Minutes

Servings: 6 to 8

Special Equipment:

  • Instant Pot
  • Sharp knife for chopping vegetables
  • Measuring cups and spoons

Ingredients:

  • 1 Tbsp. olive oil
  • 1 medium-sized red or white onion, finely diced
  • 1 green pepper, cut into thin strips and diced
  • 2 carrots, peeled and finely diced
  • 1 small zucchini, finely diced
  • 2 large stalks of celery, cut into very thin half-moons
  • 1 Tbsp. cumin
  • 1 Tbsp. smoked paprika
  • 1 to 2 Tbsp. chili powder
  • 1 tsp. kosher or sea salt
  • 3 bay leaves
  • 1 lb black beans, dried
  • One 14.5 ounce can of diced tomatoes in their juices
  • 6 cups vegetable or chicken stock
  • Freshly cracked pepper and kosher salt to taste

Toppings:

  • Avocado, diced
  • Regular or turkey bacon, crumbled
  • Cheddar or Monterey Jack, shredded
  • Cotija or mild feta cheese, crumbled
  • Chicken or pork, shredded
  • Pico de gallo
  • Roasted vegetables
  • Charred corn
  • Pickled red onions or radishes
  • Greek yogurt or sour cream

Method:

  1. Cook the onion, green pepper, carrots, zucchini, and celery in the olive oil until softened using the Instant Pot’s sauté function (note: if using the Instant Pot IP-LUX60 select the “Normal” heat level for sautéing).
  2. Add the cumin, smoked paprika, and chili powder to the vegetables and stir until they’re evenly coated with the spice mixture.
  3. Stir in the dried black beans, canned tomatoes, vegetable stock, and bay leaves.
  4. Set the Instant Pot to manual high pressure and cook the soup for 40 minutes. Allow the pressure to naturally release which, depending on your Instant Pot, can take 15 to 20 minutes.
  5. Once the Instant Pot has depressurized, carefully remove the bay leaves with kitchen tongs or a slotted spoon.
  6. Top and serve immediately or allow to come to room temperature before storing in the fridge or freezer.
Categories
Food Philosophies Nosh

A Closer Look At The Ketogenic Diet: The Pros And Cons Of A High Fat, Low Carb Way Of Eating

If thinking about the ketogenic diet brings to mind the low carb diet craze of the late ’90s and early aughts, you’re not alone. The popularity of the ketogenic diet and its many offshoots has ebbed and flowed over the 50 years since its introduction.
While some health professionals warn against the use of a ketogenic diet to support weight loss, others firmly believe that this eating plan is a stand-alone solution to chronic health issues associated with obesity and high sugar levels. But did you know that the ketogenic diet has its roots in a field of medicine entirely unrelated to weight loss—or that it’s still being used for its original purpose to this day?

Where did the ketogenic diet come from?

The ketogenic diet’s origin story surprisingly begins thousands of years ago in ancient India and Greece, where it had nothing to do with weight loss. Physicians began observing that fasting diets had a positive effect on patients suffering from epilepsy for reasons that were unclear at the time. Fast-forward to America in the 1920s, when several doctors noticed a reduction in epileptic seizures when their young patients were put on a low carbohydrate diet that entailed the strict exclusion of starches and sugars.
In 1921, endocrinologist Rollin Turner Woodyatt discovered ketone bodies, a series of three water-soluble compounds that were made by the liver of patients who ate high fat diets but extremely restricted carbohydrates. In 1924, he introduced the ketogenic diet as we know it today.

The Ketogenic Diet’s Role in Epilepsy Management

The ketogenic diet is still used as a means to treat epilepsy in children who have a resistance to anti-seizure medications or other epilepsy treatments. Annie Tsang, a registered dietician based in Vancouver, British Columbia, explains that in addition to epilepsy treatment, the ketogenic diet is also being studied for its effect on other chronic health issues, which she says could potentially affect the treatment and management of Parkinson’s and Alzheimer’s diseases, type 2 diabetes, autism, cardiovascular disease, and multiple sclerosis.

The Ketogenic Diet as a Weight Loss Method

The ketogenic diet clearly has a lot to offer in terms of epilepsy treatment, but how exactly does it come into play for those looking to lose weight or prevent long-term health issues related to obesity?

The Science Behind Ketosis

To understand the ketogenic diet, we have to unpack some basic scientific truths. A good starting place? Understanding that when we consume carbohydrates (and we love carbohydrates—the mean daily carbohydrate intake for Americans sits at just under 50 percent of overall caloric consumption), our livers automatically convert them into glucose. Glucose moves throughout the body via the blood stream, where it becomes blood glucose that can be used for fuel.
A ketogenic diet entails an intentional divergence from the typical body’s reliance on glucose for energy. The term “ketogenic” refers specifically to the ketones your liver produces when it’s starved of sugar and carbohydrates. But what exactly are ketones?
When your body has low levels of glucose, it turns to burning fat for energy instead of relying on blood sugar. This process results in the generation of ketones, an organic compound produced by the liver when fats are broken down to serve as a non-glucose form of fuel for the body. Specifically, ketones are produced and used as fuel when you fast or eat a diet very low in carbohydrates and high in fat.
When following a ketogenic diet, the goal is to use the ketones generated as fat breaks down as your primary source of energy instead of glucose—thus the keto diet’s fat-burning claim to fame. Still, it’s important to note that merely eating a ketogenic diet isn’t a guarantor that you will lose weight, and keeping calorie consumption within a healthy range is still imperative as with any other dietary regimen.

What about protein?

The ketogenic diet has become synonymous with low carbohydrate and high fat intake, but where does protein come into play? Including adequate amounts of protein in your diet is imperative to good health since the human body is incapable of making nine out of the eighteen essential amino acids it requires on its own. When the ketogenic diet is marketed as a weight loss tool, emphasis is often placed on consuming high levels of protein and fat, which is an inaccurate interpretation of a true ketogenic diet.

The Keto Flu Blues

When too much protein is consumed on a ketogenic diet the body begins to convert protein into glucose in a process called gluconeogenesis. As with carbohydrates, gluconeogenesis can lead to spikes in blood sugar levels and a reduction of ketones that can be used as a source of energy for your body. When you first begin the ketogenic diet, you may experience unpleasant symptoms that have come to be associated with a phenomenon known as the keto flu.

Symptoms of Keto Flu

The keto flu is the name for a group of symptoms that can occur when you’re just starting out with the ketogenic diet or when you’re moving back and forth between consuming smaller and larger amounts of protein. The keto flu most often occurs in people who are just beginning their switch to a low carbohydrate diet, although for some individuals the effects can last up to five weeks. Common symptoms can include tiredness, headaches, irritability, stomach upset, sugar cravings, difficulty sleeping, and even bad breath.

How to Work Through the Keto Flu

Amy Berger, MS, certified nutrition specialist, nutritional therapy practitioner, and author of The Alzheimer’s Antidote stresses how normal symptoms of the keto flu actually are. She says:

When people are brand new to this way of eating, if they’re transitioning to it from a high carb diet, they might experience what we call the keto flu, or the low carb flu—headaches, dizziness, nausea, light-headedness, etc. This is normal and to be expected. The worst of it should pass in a couple of days, and people can help ease this transition by being sure to get plenty of salt/sodium, and maybe extra magnesium and potassium (especially if they have leg cramps). The dramatic decrease in carbohydrates is a bit of a shock to the body, and the rapid change in blood glucose and insulin levels changes the way the kidneys hold on to electrolytes. People on a very low carb diet, especially at the beginning, really need to be sure to get enough salt.

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Berger also adds that there may be a decrease in stamina for individuals who are athletes or who work out regularly. “For athletes or people who work out a lot, they should expect to have a decrease in athletic performance (power, stamina, strength), but this is temporary. As the body adjusts over the course of weeks and months, their usual level of performance will come back, and it often then surpasses where it was. But they should be prepared to have a slight decline at first.”
During this time of transition, it’s especially important to listen to your body and give yourself plenty of rest as you get used to a new way of eating.

The Ketogenic Diet and Weight Loss

Due to the popularity of dieting methods in general, it would be easy to brush off the ketogenic diet as merely another fad diet with few actual success stories. The ketogenic diet has, however, proven itself incredibly effective when it comes to weight loss. An study published in Nutrition & Metabolism in 2004 notes that adherence to the ketogenic had a noticeable effect on immediate weight loss in male and female participants, with male participants achieving a marginally greater weight loss than female participants. Another study indicated that weight loss is achieved at a faster speed when subjects adhere to a ketogenic diet as opposed to those who ate low calorie, low fat, and high carbohydrate diets.

How to Adhere to a Ketogenic Diet and When to Expect Results

It’s crucial when undertaking a ketogenic diet that you follow strict nutritional guidelines. Namely, it’s important to restrict your carbohydrate intake to 20 grams or fewer each day and to consume plenty of water. It takes between two and seven days for your body to enter a state of ketosis in which it’s using ketones instead of glucose for energy. Ultimately, the weight loss caused by this transition will be dependent on your gender, age, current weight, and level of exercise.

What can you eat on the ketogenic diet?

By now you know that the ketogenic diet limits carbs, includes plenty of fat, and involves moderate protein intake. So what does that mean in terms of the foods you’re allowed to eat?

Get ready to enjoy the following:

  • Healthy fats and oils such as olive oil, nut oils, avocado oil, coconut oil, other cold pressed oils, avocados, butter, and ghee
  • Nuts such as macadamia nuts, Brazil nuts, and pecans
  • Fatty fish such as salmon, trout, tuna, snapper, and halibut (check to make sure these are Ocean Wise–friendly options)
  • Meat such as beef, veal, poultry (aim to eat dark meat as it contains a larger proportion of fat to protein), pork, organ meats, lamb, and goat
  • Non-starchy vegetables such as leafy greens, Brussels sprouts, broccoli, onions, asparagus, bell peppers, cucumbers, zucchini, cauliflower, and celery
  • Fruits such as cranberries, strawberries, blackberries, cherries, raspberries, and blueberries

Beginning a new diet can be daunting as it’s easy to think of a long list of what you can’t eat instead of what you can. Berger offers this advice to anyone thinking about transitioning to the ketogenic diet:

If someone is feeling down or scared about going without what are probably some of their favorite foods, I would say to focus on all the things they can have, rather than on the things they’re eliminating. Think about delicious steaks, pork chops, cheese, bacon and eggs, lots of beautiful and delicious roasted vegetables, nuts, berries…there are so many amazing foods that are perfect for this way of eating that it helps to think about that, rather than pining for the things you should stay away from.

Foods to Avoid While Adhering to a Ketogenic Diet

While carbohydrates are clearly the enemy of the ketogenic diet, there are many foods that contain loads of carbohydrates even though it might not be obvious.

Watch out for and avoid the following:

  • Grains and grain products of any type (including bread, pasta, and rice)
  • Legumes
  • Artificial sweeteners
  • Overly processed foods
  • Low- and zero-carb convenience foods
  • Dairy products
  • Alcohol
  • Tropical fruits (which tend to be high in sugar)
  • Fruit juices and soda
  • Potatoes

If this sounds like a challenge, remember there are literally hundreds of websites and cookbooks that are completely dedicated to providing amazing recipes that are low in carbohydrate but loaded with flavor!

How to Know if a Ketogenic Diet is Right for Your Needs

As with any change in dietary habits, it’s important to consult with a professional before making any drastic decisions. While the ketogenic diet has been proven effective when it comes to short-term weight loss, Tsang recommends considering a more well-rounded approach to dieting:

As all macronutrients are important for our health, we generally recommend a more balanced diet to help with weight loss. While a high protein diet might be a preferred recommendation, every individual’s need is different—there is no “one size fits all” when it comes to our body, our diet, and our metabolism. This is why it is always important to seek a registered dietitian to discuss your personal nutritional goals.

It’s tempting to consider the ketogenic diet if you’re looking to lose pounds in a hurry, but it’s also wise to consider the long-term sustainability of a diet that restricts an entire macronutrient group so drastically. As Tsang says, “There could be other methods that help lose weight a little quicker but I always suggest slow, steady weight loss as this will give you a higher chance of maintaining the weight.”
Looking for some ketogenic breakfast inspiration? This Southwestern egg yolk scramble comes together in under 10 minutes and makes a great breakfast or late-night dinner when you don’t feel like cooking an multi-dish meal.

Southwestern Egg Yolk Scramble

Serves: 1

Nutrients: 13.5 grams of carbohydrates, 11.5 grams of protein, 39.8 grams of fat, 440 calories

Ingredients:

  • 1 Tbsp. butter, salted
  • 3 egg yolks
  • 1 Tbsp. water
  • Pinch of chili powder
  • 1 cup of baby spinach, torn or cut into small pieces
  • 1 oz fresh salsa
  • ½ avocado, diced

Special Equipment:

  • Skillet
  • Spatula

Method:

  1. Melt the butter in a skillet over medium heat.
  2. In a small bowl, whisk together the egg yolks, water, and chili powder. The water will help create fluffy scrambled eggs by steaming the yolks as they cook.
  3. Scramble the eggs by carefully pushing the yolks into the center of the skillet as they cook. Stir in the baby spinach during the last 30 seconds of cooking.
  4. Top the scrambled egg yolks with the fresh salsa and diced avocado. Enjoy!