I HATE "BONE BROTH!" a.k.a. Collagen/Gelatin for People Who Hate Broth (a.k.a. Awesome Cuts of Meat You're [Probably] Not Eating: Pork Feet and Hocks)!

Get a load of that gelatin! NICE!

Nutritionist confession: I HATE BONE BROTH!

There, I said it.

I hate broth, I hate stock, and I dislike soup. Kick me out of the nutrient-dense real food club, excommunicate me if you must, but I’m a coffee girl through and through. I gag at the thought of starting my day with a “steaming hot mug of broth,” the way other people happily brag about on social media. Yuck. I know others find broth to be a great way to start their day, but frankly, for me, it’s coffee or bust, and if I have to turn in my membership card, so be it.

I’ve made a few batches of chicken and beef stock in the past, but being that I have zero interest in drinking a mug of this stuff straight-up, and I’m not a big soup fan, what typically happens is, I freeze several quarts of it, and about 18 months later (sometimes longer!), I defrost them and dump ‘em down the drain. It’s not that I don’t understand the benefits of bone broth; it’s that I just plain don’t like it. I’ve used collagen protein powders in post-workout shakes in the past, and I eat a fair amount of meat on the bone, with some other connective tissue bits along for the ride. So it’s not like I’m deficient in the particular amino acids bones and joints are especially rich in (if there is such a thing as being deficient in these). I just prefer to get my collagen and gelatin from sources other than long-simmered bones and joints.

That being said, I haven’t used collagen powder in a long time, and I know I should probably be getting more of that good collagen and other connective “stuff.” (There are no specific ailments I’m looking to improve by way of this, but I ain't gettin’ any younger, and it would be nice to keep my bones, joints, skin, nails, and tendons in good working order. Plus, maybe, just maybe, increasing my intake of this will help reduce the crow’s feet and wrinkles that have taken up residence on my face the last couple years. Eek!)

So, with that in mind, I’ve been looking for some other ways to get this into my diet, and I’m thrilled to report my recent discovery of the wonders of pig’s feet! Yes! Pigs feet, pork hocks, trotters…they’re all good! I’m Jewish, but I don’t keep kosher, and thank goodness, because frankly, life without bacon and prosciutto is no life at all. (And if you're thinking turkey bacon is a good substitute, please just close the window you're reading my blog in, back away slowly, and never come back. You are dead to me.*)

Those of you who’ve been eating these cuts and making broth for ages may have been using feet and hocks all along, but all I know is, I’m very glad to have found a way to get lots of collagen/gelatin into my diet in a way that is actually really palatable, enjoyable, and delicious.

How does it work?

Dining Out on a Low Carb or Ketogenic Diet

 

Q:  Can you dine out if you follow a low carb or ketogenic diet?

A:  Yes, of course you can.

I’m not sure why some people find this difficult, but since the question of how to do this comes up frequently on social media, it’s time for me to provide a little tutorial.

I’m always a little puzzled when people are traveling somewhere new and they ask locals on Facebook or Twitter for recommendations for keto or low carb-friendly restaurants. Every restaurant is friendly to these ways of eating, provided you know how to customize your order. (Okay, if it’s a restaurant that serves literally nothing but funnel cakes, cotton candy, and deep fried cheesecake, you’d be out of luck, but to my knowledge, such an establishment does not exist outside of state fairs in the U.S.)

Before I get into things, here are some caveats:

My advice for dining out on low carb or ketogenic diets is for people eating this way primarily for weight management and/or overall health. If you are following a strict Paleo or autoimmune protocol (AIP) diet, or you have severe intolerances to gluten, soy, dairy, or some other element, then obviously you will have to be more careful and some of my suggestions here won’t apply to you. If you absolutely must avoid these things, I would recommend getting familiar with a select few restaurants in your local area that you trust to prevent cross-contamination and whose staff is well-versed in taking special measures to ensure your food is prepared to your specifications. Stop by these establishments at an off time, when the manager and chef(s) might be available for a chat. (During a busy dinner service is not the time to give these folks your entire medical history.) If you are polite and diplomatic in explaining your needs, I don’t think they will be “bothered” by your special requests or think of you as “that guy” or “that girl.” It might even help to explain that if they are able to accommodate your unique and perhaps somewhat difficult needs, you will be quite happy to patronize their establishment frequently, and recommend that others do, too. Restaurants, nutritionists, mechanics—nothing helps us like word of mouth from satisfied customers.  

Things might be a little different if you’re strict Paleo for environmental or ethical reasons, or prefer to completely avoid certain ingredients on principle (e.g., canola, soybean, or corn oil, grain-fed meats, conventional pork and poultry, farmed fish, etc.). If you prefer to consume exclusively organic produce, grass-fed and pastured meats, poultry, and eggs (especially if they come from local farms), there might be restaurants in your area that can accommodate this, or at least come close. (If your needs or preferences are extremely restrictive, you might be better off just eating at home. I assure you, though, barring a severe allergy, an occasional bit of soybean oil or corn-fed beef ain’t gonna kill you.)

As for ketogenic diets, if you are following a strict KD wherein you really “need” to have a higher than typical amount of fat in each meal, simply request some extra olive oil or butter on the side. You can even bring your own. Keep olive oil in a small, leakproof glass bottle in your purse or the glove box of your car, and you’ll have it with you more often than not. (This is a good idea if you don’t trust a restaurant to give you “real” olive oil unadulterated with cheap, crappy oils.) This might not be a great idea in the dead of summer, when you wouldn’t want a bottle of olive oil hanging out 24/7 in your overheated car, nor in the dead of winter when the oil might solidify a bit (like it does in the fridge), but it’s no problem when the temperature isn’t at either extreme. (And if it does solidify, it will liquefy again after just a few minutes at room temperature, sped along if you hold the bottle in your warm hands for a bit.) You can do the same thing with coconut oil—take some with you if you need extra fat and you trust yourself more than you trust the wait staff.

Okay. Now that all that preliminary stuff is out of the way, here’s how to actually do this.

Low Carb Breakfast Ideas for People Who Don't Like (or are Tired of) Eggs

Here’s something I see often on Facebook:

“I don’t like eggs.” (Or, “I’m tired of eggs.”)

What can I have for breakfast on low carb?

My knee jerk answer (which I say to myself, but do not write until I calm down a little): Eat something else.

Anything else.

Anything else at all.

Literally any other low carb food.

I’m not sure why breakfast is such an obstacle when there is one food people don’t like. Have you ever heard anyone say, “I don’t like salmon. What can I have for dinner?” Or, “I’m tired of bologna sandwiches. What can I have for lunch?”

There are, like, a zillion other possibilities there. And the same goes for breakfast. 

You see why I’m a bit dumbfounded, right? 

Low Carb Cooking Class! (LC3) -- Roasted Vegetables

Time for another installment of Low Carb Cooking Class!

Today’s lesson is for people who claim they don’t like vegetables.

Let’s get one thing out of the way: despite what has been pounded into your head for pretty much your entire life, vegetables are not actually required in the human diet. They’re just not. I’m sure that is quite shocking to some of you. (What about fiber?! What about feeding your gut bacteria? What about the phytochemicals?! Don’t we need quercetin, resveratrol, curcumin, sulphorophane, and other goodies we get from plants? Well, sure, they might be helpful in certain circumstances, but required? Nope.) There are no essential nutrients—none—that you get from plant foods that you can’t get from animal products. You can, indeed, live on a “zero carb” or animal-only diet. (Kind of like the opposite of veganism.) You don't even need the fiber. In fact, lots of people with IBS and other issues related to impaired digestion of plant material seem to do better on diets low in indigestible fiber. I’m not saying I recommend a zero-carb diet; only that it is, technically, possible. (And not only is it possible, but many people are absolutely thriving on this way of eating, when just about everything else—including regular ol’ low carb and ketogenic diets—did not give them the results they were looking for.) According to the Food and Nutrition Board of the Institute of Medicine of the U.S. National Academy of Sciences, “The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.” And since fiber is a carbohydrate, zero dietary carbohydrate means zero dietary fiber. But again, I’m not saying a zero carb diet is recommended or optimal; I’m simply noting that you don’t need to force down copious amounts of indigestible plant material if you really, really don't like it.

But for those of you out there who do want to include vegetables in your diet, but maybe aren’t the biggest fan of them, why is this? My guess would be that you grew up in a home where your only exposure to vegetables was via frozen or canned vegetables heated up in a microwave, or fresh vegetables boiled beyond all recognition, with flavor and texture both rendered completely unappetizing. If you don’t like vegetables because you’re accustomed to being served veg that are mushy, soggy, bland, and just plain lifeless, that ends now!

Low Carb Cooking Class! (LC3) -- Meat, Veg, Bake, Done!

Welcome back to class!

Last time, we covered a ridiculously easy way to make delicious low carb meals using ground meat, vegetables, and just one pan. I’ve got something similar for you today, except instead of the stovetop, this strategy calls for the oven:

Meat.

Vegetables.

Olive oil.

Salt & pepper.

Bake.

Cooking literally does not get simpler or easier than this. This is truly for the people out there who claim they “don’t know what to cook.” After today, you no longer have that excuse.

Low Carb Cooking Class! (LC3) -- Herbs & Spices (And Ground Meat "With Stuff")

Class is back in session!

In the previous post, we explored three things that professional chefs use prodigiously, but which are woefully underutilized in the home kitchen: salt, heat, and acid. I alluded to a fourth thing, but said we would explore it in a separate post. Well, this is that post. In case you missed the previous posts, we’ve covered why I’m writing this series, how to stock your freezer, fridge, and pantry with low carb staples to make cooking a breeze, and tips for using some of those staples for cooking in advance or in bulk. Like I covered in the intro post, my goal is to show newbies out there (and old hands who need a reminder) just how easy it is to stay on a low carb plan. No detailed meal plans needed, and no shopping lists that rival blueprints for the International Space Station. When you keep certain items on hand, and you know what to do with them, you don’t need to plan what you’re having for lunch three weeks from now.

Today’s lesson: herbs & spices -- and a tasty one-pan meal that couldn't be easier.

Low Carb Cooking Class! (LC3) -- Pro Tips for Home Cooks

Class is back in session!

The theme of this series is: if you have time to wait for fried chicken, pizza, or Chinese food to be delivered, then you have time to whip up a completely yummy low-carb, Paleo, or ketogenic meal. In earlier posts, we covered how to stock your freezer, fridge, and pantry to make meal prep a cinch, and tips for cooking in bulk and in advance. That’s sort of “prepping the battlefield,” as they said when I was in the military. Setting the stage, if you will. Now, it’s time to start talking about how to take these ingredients and starting points and turn them into meals.   

Professional chefs will tell you their “secrets” aren’t really secrets at all. They’re actually basic, fundamental things that the pros simply employ differently in the kitchen than home cooks do. Sure, maybe they went to culinary school, did a few years staging under more established chefs, and know way more than you or I do about creating culinary magic, but that doesn’t mean we simpletons can’t hold our own and serve ourselves and our families delicious low carb food. We’re not out to win Chopped All-Stars, after all, just to put some edible food on the table, right? If you want to impress people, then quit reading my blog and go read this one instead, for Paleo. (Or this one, for low carb.) (Or this one, for keto.)

For the rest of us, who just want to make easy and convenient low carb meals, here goes.

Low Carb Cooking Class! (LC3) -- Bulk & Advance Cooking

Welcome back to class!

As I’ve been saying all along, I find it hard to wrap my head around the idea that people “don’t know what to cook,” or that they end up eating off-plan because they were hungry and there was “nothing” suitable for them to eat. I’m sorry, but this is a total copout. I can’t speak for how things are in other countries, but if you live in the U.S., you are probably only about 10 minutes from the nearest gas station or convenience store, and in the absolute worst case scenario, you can walk or drive there and get hard boiled eggs, cheese sticks, nuts, beef jerky, pork rinds, pepperoni, or choose from plenty of other low carb offerings. Sure, this stuff might not be the best quality and provenance, but if your primary goal is to stay low carb and you don't especially care much about the purity of the food, then there is approximately zero excuse for eating carby junk when you’re in a pinch.

I do realize, of course, that there are plenty of people who don’t live ten minutes from a convenience store. The folks out in rural and/or isolated places might have it a little harder than the suburbanites and city dwellers, but frankly, if they heed some of my tips from the previous post, then their very own kitchen can be the convenience store, know what I mean?

Between the previous post’s tips for stocking your fridge, freezer, and pantry, and what’s to come today, there’s no reason you can’t put together a perfectly appropriate low carb meal or snack. So if you do choose to eat something off-plan, then it is just that: your choice. And, as a grown adult, you are free to choose to eat whatever your grown adult heart desires. But if you do that, take ownership for your choice, and don’t pretend you did it because there was “nothing” else you could eat, capice?  Honestly, I feel like that’s the whole point of this series: to make this low carb thing so easy, so convenient, and so utterly do-able, that at some point, not sticking to it becomes harder than sticking to it.

(And with that being said, even we kinda-sorta professionals occasionally dive head-first off the wagon. I’ve said it before and I’ll say it again: I’m a nutritionist, not a saint. But it was always well within my power to not do that. Not once did it ever occur because I felt like there were no other options.)

Many of you have no need for any of these tips. You read the Atkins book, or Protein Power, or Primal Body, Primal Mind, and you were off to the races. If so, I’d be surprised if you’re even reading this. But for those of you who do struggle, for those of you who stand in the middle of your kitchen looking around like a deer in headlights, this is for you.

Review: IONUTRITION Meal Delivery Service

Even though I joke about how nobody reads my blog, and how I have even fewer readers than Robb Wolf’s podcast has listeners (“Six listeners can’t be wrong!”), I think the time has come for me to acknowledge that there are, in fact, a few of you out there who actually read what I write. (Woohoo!) Even though my following is teeny tiny and itty bitty, apparently it is large enough that I now receive free stuff from companies who would like me to review their products. (And authors who would like me to help publicize their books.)

I hope by now you trust me to give you my honest assessment of things. Also, please note I have no affiliate relationships whatsoever with these companies or individuals. I make exactly zero profit if you happen to buy any of their wares. (If that should ever not be the case, I will say so.) The only things I make a couple cents off of are if you happen to buy stuff from places where I do have affiliate links, such as Amazon, Netrition, or Vital Choice. (And, of course, my Alzheimer’s book.)

Ooookay!

Now that all that’s out of the way, I would like to introduce you to IONUTRITION. IONUTRITION (which I’ll just call “ION” from here on out) is a meal prep & delivery service specializing in gluten-free, dairy-free, mostly organic real food. They have low-ish carb options, a Paleo plan, and more.

Low Carb Cooking Class! (LC3) - Kitchen Prep

Class is in session!

Welcome to the second installment of Low Carb Cooking Class, a.k.a. LC³.

As I explained in the intro post, we’re starting things off with what is probably the most important lesson: how to stock your kitchen so that you can have delicious low carb meals ready quickly and with no need for advance planning. I realize that, as a single and childless individual, my notions of how simple it is to prepare food is approximately seventeen million lightyears away from what moms and/or dads of large families experience. That being said, I still have never understood some people’s certainty that they are incapable of sticking to a certain type of diet—be it Paleo, low-carb, keto, or anything else—without a “meal plan.” Even the phrase “meal plan” makes me cringe. It’s as bad as nails on a chalkboard for me.

I refuse to do meal plans for clients. I’m sorry, but you are a grown adult and I am not going to tell you what to have for lunch three Tuesdays from now. What I will do, and love to do, is show people how easy it is to stay low carb without a meal plan. (As they say, instead of cooking a fish for someone, I prefer to teach them to fish.) When you have a basic understanding of what to cook and how to cook it, you don’t need an instruction manual. (I did say this isn’t rocket science, yes?)

BUT: The thing is, even if you know what to cook and how to cook it, you can’t cook it if you don’t have it. So that’s what today’s post is about: what to keep on hand in your kitchen so that, when it’s mealtime and the house (or your life in general) is in chaos, the one thing you won’t have to stress over is what to make for dinner. (Or breakfast or lunch.)

Low Carb Cooking Class! (LC3) - Intro

Whaddup, y’all?

I tweeted this not long ago:

I don't understand ppl who "don't know what to cook." Grnd beef, onion, zucchini, lots of Indian spices, 1pan, done! pic.twitter.com/Z7SFKPM9m4

— Amy Berger (@TuitNutrition) June 14, 2016

If the unexpectedly large response to my tweet is any indication, there are a lot of people out there who want some super simple and quick low carb meals that can be put together in minutes. I have to say, I was surprised by the response. I guess I’ve been at this long enough that it’s never a struggle for me to prepare something to eat, and I don’t rack my brain trying to figure out how the odd mish-mash of things in my fridge and pantry can be turned into a meal that someone—me, usually, but on occasion, other people, too—would consider palatable and actually want to eat.

I take it for granted that everyone thinks cooking is as easy as I do. I’m no Michelin-starred chef, but I’ve been feeding myself for over three decades now, and I’m still here. (I’ll let you decide whether or not this is a good thing.) I don’t create dazzling, four-course gourmet meals every night (or ever, pretty much), but I can usually whip up a tasty low carb meal by grabbing a bit of this, a little of that, and a bunch of that other thing over there.

And that’s really the issue, folks: whether you’re cooking for one or cooking for a crowd, not every meal you prepare has to be the stuff of legends. You and I are not Iron Chefs, and we are not aiming to “beat Bobby Flay.” (Apologies to my overseas readers if you’re not familiar with the Food Network or the Cooking Channel in the U.S.) We do not have to jazz everything up with some fancy-schmancy roasted jalapeño & garlic aioli, or create a sweet & sour gastrique to impress the people gathered around the table. With a couple of good pots & pans, a baking sheet, and a well-stocked pantry, fridge, and freezer, low carb cooking is a breeze. Most cooking is a breeze. Really, it’s much simpler than you might think it is.

With this in mind, I am starting this “Low Carb Cooking Class” series, or, as I like to think of it: LC³.

Book Review: Sweet & Savory Fat Bombs

    

Like I said in the title of my review of this book on Amazon, Martina Slajerova has outdone herself! Her first book, The KetoDiet Cookbook (which I reviewed on the blog a while back) is a great addition to any low-carb kitchen, but with Sweet and Savory Fat Bombs, she’s knocked it out of the park. I’m not kidding, kids. This one’s a keeper!

(Before I go on, in the interest of full disclosure: I received a courtesy copy of this book. Take that for what you will.)

Whether you prefer sweet or salty, chocolatey or fruity, this book delivers. Even if you have a nut allergy or dairy sensitivity, there are plenty of delicious fat bombs here for you to enjoy. It goes way beyond the usual fat bomb recipes: peanut butter, chocolate, coconut. (Not that there’s anything wrong with those!) There’s orange creamsicle, dulce de leche, green tea & lemon, gingerbread, pistachio, strawberry basil. A huge variety of out-of-the-ordinary flavors and textures to keep you going back to this book again and again.

Label Madness Monday: Cricket Flour Bars

It’s been a while since we tore apart—figuratively, not literally—a food label. So here goes. A little something light to start your week.

Up today: Exo bars. To be specific, Exo bars that are marketed as protein bars.

Now, I’m not here to bash these things. On the contrary, if you like to keep something semi-wholesome, with ingredients you can understand and pronounce, in your handbag, gym bag, or desk drawer at the office, you could do a whole lot worse than these. However, if what you are actually looking for is protein, then these “protein” bars may not exactly be the way to go. Let’s see why.

FREE Alzheimer's Webinar THIS WEEK

Hey Everyone,

As you know, I’ve done some work regarding the role of dietary and lifestyle factors in causing, exacerbating, and most importantly, possibly HELPING Alzheimer’s disease.

For anyone who’s interested not just in Alzheimer’s, but in using real food and sensible lifestyle “stuff” to support brain health and cognitive function in general, I wanted to let you know about a FREE WEBINAR I’m participating in this Thursday, May 12 at 4pm U.S. Eastern time.

And the best part is, it’s LIVE, so you can chime in to ask questions! I don’t promise to have all the answers, but hopefully I’ll have some, hehheh. Click here for the details and to register.

The webinar is being produced by Elisa Haggarty of Culinary Farmacy (is that a great name or what?). Elisa has also put together a stellar program called The Brain Fog Solution. Feel like you're living with cobwebs in your brain? Mind not as sharp as it used to be? Suffer from CRS (Can't Remember Sh*t?) Don’t accept it as “normal.” You’re not “just getting older,” and you don’t have to sit there and take it. (Let alone continue helplessly while it gets worse!) Learn how to nourish your body and brain and stave off the 3pm dash to the vending machine for a sugary pick-me-up. Get to the root causes of your brain fog, mood swings, energy dips, and junk food cravings, and then get rid of them! Click here for details.

To clarify: the webinar is free, but The Brain Fog Solution is a program available for purchase. (Includes recipes, coaching calls, and tons of other good stuff you can find out about by checking it out here.)

As always, you know I am pathologically honest here on the blog, so allow me to disclose that I am an affiliate for The Brain Fog Solution and will receive a small portion of the registration fee should you choose to participate. If you enjoy my writing but have no brain health and cognition issues, and would like to find some other way to support my blogging (which takes many, many hours of time, all completely unpaid), a nice way is to make a direct contribution, via the PayPal links toward the right on my website. Not required at all, but every little bit helps. Thanks!  :-)  (However long you guess it takes me to write one of my long-ish and well-referenced posts, triple it, and you might be in the ballpark, haha! You know what they say: “Easy reading is damn hard writing.”) You can also click through to Amazon using my affiliate link, and I'll get a tiny portion of the purchase price of whatever you buy, even if it has nothing to do with food, nutrition, or health. Buy anything after going to Amazon from that link and they'll throw a couple cents my way. Sweet! Also, consider purchasing protein powders, stevia, coconut oil, Quest Bars, DaVinci sugar-free syrups, and other goodies from Netrition via my affiliate link. Netrition has by far the best prices I've found on the vast majority of this stuff anywhere, except that I have not yet explored Thrive Market. (With Netrition, there is no sign-up fee, and no commitment. It's just a company to buy stuff from. I've used them for years and have had nothing but great experiences with them.)

  

Disclaimer: Amy Berger, MS, CNS, NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to amazon.com, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

Book Review: Growing Tomorrow

Tl; dr – read, read, read, love, love, love.

Growing Tomorrow is the second book by author and farmer Forrest Pritchard.  As I said in my gushing praise for his first book, the NYT bestseller Gaining Ground, the dude knows how to write. (He also knows a little something about farming. If you live in the DC area, check out Smith Meadows farm in person if you are so inclined, or if Berryville, Virginia is a little far for you to wander out to, you can find them at many markets all over greater DC.)

Growing Tomorrow is part travelogue, part cookbook, and above all, an homage to small, family farms, sustainable and humane production of plant and animal foods, and the people who dedicate their lives to making sure those of us who can’t or won’t farm for ourselves have access to food we trust, raised in ways we value. The book is an account of the author’s visits to eighteen farms across the U.S., to share the stories of how they are growing and raising plants and animals sustainably, humanely, and, believe it or not, profitably. It’s proof that one can make ends meet without cutting corners, exploiting workers, poisoning the land, abusing livestock, or cheating consumers. Working in tandem with mother nature and reliable, regular customers, small farms can do things “the right way” and stay in the black. (Granted, it often takes several years to get there after pants-wetting years spent in the red, but farming is generally not a quarter-by-quarter profit seeking enterprise. If you are unable to take a long—very long—view of things, farming is probably not for you.)       

As the author discussed in an interview he did on the Real World Paleo podcast, one of his goals was to highlight the diversity of today’s American farms and farmers. Forrest visited farms on the west coast, east coast, north, south, and everywhere in between. In 2016, we’re about as far as it gets from the dour couple in the famous painting, American Gothic. From fruit orchards in southern California to an organic grain farm in Iowa, to a sustainable fishery in Massachusetts, there’s no region ignored, and certainly no lack of ethnic diversity, either. The farms featured in Growing Tomorrow show that farming has nothing to do with the color of your skin or the language you grew up speaking, and everything to do with courage, grit, determination, and most importantly, a sense of humor and a pathological love of hard work in difficult conditions.     

From what I know of Forrest, he pours himself into everything he does. Nothing is done halfway and nothing is done without an unwavering dedication to quality and authenticity. Not on his farm, and not in his writing. This was evident to me before I even got to page one of the book. From the dedication alone, I knew this book would deliver:

“To my fellow farmers—people of faith, creativity, and deep good humor. It’s long overdue, but on behalf of our country, thanks for lunch.”

Are you kidding me? I told you he could write!

Blast from the Past: Mardi Gras, a.k.a. Fat Tuesday!

Hey Everyone!

I’m falling a little behind in my blogging, but rather than keep you waiting for something new from the dark recesses of my mind, I thought it was time to resurrect a post from the past. An oldie but a goodie, as they say. This was originally posted November 6, 2012, making it one of my earliest posts, back when really, truly, no one was reading my blog. (All I've done is add some links to posts I've done since then.) I joke about having no readers now, but, based on page views these days compared to back in 2012, things have come a long way since those early days. I still have a [relatively] small audience, but I know you’re out there, and I am grateful for you! I tell people I have a small but loyal following. And, in my humble opinion, most of you are of above average intelligence. [Maybe you’re from Lake Wobegon? Any American who gets that reference, I am even more grateful for you, haha!] Frankly, I’d rather have a smaller audience of…how shall I say…”choice individuals,” versus catering to the great unwashed masses. ;D  I try to remind myself of that and be grateful for the few but meaningful comments my posts garner, as opposed to the flame wars, irrationally angry comments, and utter stupidity that abound on sites with a bigger reach. We’re a small, tight-knit group here, and I kinda like it that way.

I’ll try not to do these repeat posts very often. Right now, though, I’ve got nothing in the hopper, so I need to get crackin’ on some new posts. I think I’ve got a couple more to tack on to the insulin series, and yes, dear ones, I will be getting back to the cancer series. (Eventually.) I also have some epic-ish rants coming.

Okay, enough blathering. On with the show!

Mardi Gras! It means different things depending on where you live and what you believe. It could be a period of uninhibited eating, drinking, and general debauchery preceding Lent. Could be a time to make funny masks, eat traditional King cakes, and do…um…certain things to get lots of beaded necklaces.

On this blog, however, I’m gonna stick with the English translation: Fat Tuesday! What’s not to love about those two things? Fat is delicious and good for you (no, really, it is!), and Tuesday…well, it ain’t Friday, but it’s better than Monday! (And everyone knows Mondays suck. Disagree? Obviously you haven’t seen Office Space. And if that’s the case I have two questions for you:  what are you waiting for, and how big is the rock you’ve been living under?)   

So, Fat Tuesday. What’s that about? Where am I going with this?

Book Review: The KetoDiet Cookbook

Fact: I’m a pretty boring cook. I generally keep things really simple in the kitchen. Lots of ground beef, baked sausages, steamed or roasted vegetables, meat & vegetable quiches, and lots & lots of canned seafood. This works for me. I’m single and I live alone. No picky kids to feed, no spouse or significant other who turns his nose up at leftovers. I could eat the same things three days in a row and be perfectly content.

It’s pretty funny, then, that I have a sizeable cookbook collection. What can I say? Just because I tend to stick to a relatively small culinary repertoire doesn’t mean I don’t like reading new recipes and, even more, looking at drool-worthy pictures of delicious food. (Yes, I’m a “food-porn” junkie, whether it’s LCHF or not.) I don’t often follow recipes step-by-step. If I’m making something for the first time, then yes, I stick to the recipe as written. But once I’ve made something a time or two, I tend to alter things a bit and make it my own. This is one of the best things about cookbooks, for me: inspiration. Above anything, cookbooks give me ideas for new things to try. New flavor combinations, new cooking techniques, ways to cook vegetables I see at the farmers’ market and have no idea what to do with. (Celery root and sunchokes, anyone?)

BUT: Even though I don’t use cookbooks as my roadmap in the kitchen every day, I know lots of you out there are always on the lookout for trustworthy low-carb, keto, and/or Paleo/Primal recipes. And with the exploding popularity of these dietary strategies, there is a corresponding explosion of cookbooks popping up online and in brick-and-mortar stores. I reviewed Jimmy Moore and Maria Emmerich’s The Ketogenic Cookbook a few months ago, and today, I’d like to share another keto winner with you. It’s The KetoDiet Cookbook, by Martina Slajerova, who is the brilliant woman behind the KetoDiet App, and she also has a great blog with tons of amazing recipes and down-to-earth info about keto diets in general.

I get emails from people interested in LCHF and ketogenic meal plans. This isn’t something I’m keen on creating, but since I know there’s such a high demand out there for good recipes for people who don’t want to just brown some ground beef in a skillet, add some hot sauce, roast some cauliflower, and call it good, I’m happy to have books like this to recommend.

Talk in West Virginia!

WEST VIRGINIA PEOPLE!

I’m giving a talk on Thursday, January 21^st at 6pm, at the Clarion Hotel in Shepherdstown. If you’re in the local area, come on out and say hello! There’s a $13.95 charge, but that covers your enjoyment of an all-you-can-eat low carb buffet. (I receive no speaking fee. Just doing this for fun and to help lots of low-carb newbies!)

The event is a meeting for a low-carb support group run by Mark Cucuzzella, MD. I reached out to Dr. Cucuzzella after hearing him on episode 1005 of Jimmy Moore’s Livin’ la Vida Low Carb Show. Listening to him talk with Jimmy, I felt like I was hearing a kindred spirit. Not only is he in the U.S. Air Force Reserve, but he’s a LCHF-fueled distance runner as well as a low-carb-friendly physician bringing the low-carb and real food message to the bigwigs who decide what recruits eat at basic training. Can you imagine the fighting force we’d have if more of these young people were eating low-carb? As if that weren’t enough to keep the guy busy, he’s also on a mission to transform the health of people in West Virginia (which has the sad distinction of being one of the most obese states in the nation).

Turns out, Dr. Cucuzzella heard me on Robb Wolf’s podcast, and had been planning to contact me as well. Go figure!

I’m told the group I’ll be addressing will be about 50/50 low-carb newbies and people who’ve already been doing it for a few months. So I’m planning to give a (funny and educational) general talk about why and how low-carb works. It'll be sort of the live version of my fuel partitioning series. (If you’ve read that, you’ll probably recognize some of my slides, hehheh.) So I probably won’t be saying anything you don’t already know, but if you’d like to come eat some yummy food, see me in person, and meet other low-carbers in your area, come join us! Plus, we’ll have a Q&A, so if you want to ask me something more advanced or off-topic from the talk, this is your chance.

See the flyer below, and if you’d like to attend, please RSVP to Melanie Miller, at melaniemillerconsulting@gmail.com.

Remember: Amy Berger, M.S., NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to amazon.com, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

Podcast Interview: Lyme Ninja Radio

In case anyone out there isn’t completely sick yet of hearing me talk about the etiology of Alzheimer’s disease and the potential therapeutic role of very low-carb diets, I wanted to let you know about my latest podcast interview.

Hop on over to Lyme Ninja Radio, where I had a great conversation with the head ninja himself, Mackay Rippey. You can also find it on iTunes, but I’m not sure if this episode has been posted there yet. (I’m on episode 70.)

Some of it will be old news if you’ve listened to my previous podcast interviews on this subject, but Mackay was super fun to talk to, and we get into a couple of other low-carb and “real food” issues beyond Alzheimer’s. We recorded this one by phone, so there’s no static like when I was on Robb Wolf’s show, but I do kind of sound like I’m talking from inside a tin can. Not really sure why that happened, but you should be able to understand me just fine. (Except that I talk way too fast, just like my mother used to tell me, hehheh.)

And for those of you who are particularly interested in the notion of Alzheimer’s as “type 3 diabetes,” or “diabetes of the brain,” I’ve compiled links to my blog posts, journal articles, and podcast interviews, plus some of my favorite scientific papers, in a new tab on my website.

Enjoy!

Remember: Amy Berger, M.S., NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to amazon.com, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

Podcast Interview: Real World Paleo

My third podcast interview is in the hopper and ready for you to go have a listen! First, it was Jimmy Moore’s Livin’ la Vida Low Carb Show, then it was Robb Wolf’s Paleo Solution Podcast, and now, I’m talking about real food, low-carb, and Alzheimer’s on the Real World Paleo Podcast. I’ve also recorded a fourth show, which I’m told will air sometime in December. (Details to follow.) Hey, it’s almost like I kinda-sorta know what I’m talking about! (Either that, or I’m doing a great job of fooling people into thinking I do!)

If you’ve never heard of the Real World Paleo Podcast, that’s probably because it’s pretty new. The first episode went live just this past September. The hosts are Christine Lehmann, MS, NTP, and Stephanie Ewals, NTP. Christine lives in Alexandria, VA, not far from me, and she and I met when we took the Nutritional Therapy Practitioner training together back in 2013. Christine is the “Reverse Diabetes Coach™,” and Stephanie practices nutritional therapy at Out of the Woods Nutrition, in Minnesota.

Both of these ladies know what they’re doing, and it was a privilege to be able to share my Alzheimer’s research with them and their audience. If you’ve read some of my past posts about Alzheimer’s disease, then most of what we discussed won’t be new to you, but hey, a little refresher never hurt anyone! (Unfortunately, there was a little bit of feedback on my mic again, but not as bad as when I recorded with the great Mr. Wolf.)

You can download the podcast on iTunes, Stitcher, or listen directly through Christine’s website: http://www.reversediabetescoach.com/episode-11-how-you-can-delay-alzheimers-and-dementia/

The show notes in the link above include helpful links to some scientific papers that might be of interest to you if you’d like to delve into the metabolic and mitochondrial underpinnings of Alzheimer’s.

By the way: the Real World Paleo Podcast is a great show for any friends and family members who are new to LCHF, Paleo, Primal, and just plain real food. Stephanie and Christine do a great job of introducing complex concepts and explaining them in simple but informative ways, kind of like I aim to do on my blog. It might be old news if you’ve been eating this way for a while now, but for people who are just starting to dip their toes in these waters, this show is a down-to-earth, non-intimidating way to learn about healthy fats, the importance of good quality proteins, finding the right amount and types of carbohydrates for different goals, etc.

Remember: Amy Berger, M.S., NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition.