The Ketogenic Dialogue

1. FOLLOW US AT WWW.FACEBOOK.COM/BEGINLIFENOW The Ketogenic Dialogue Kristian Woods, Licensed Aesthetician Jameson Collins, Fitness Expert and Blogger 2017 W W W . F A S T T R A I N I N G . N E T W W W . T H E M I N D A N D B O D Y D I A L O G U E . C O M

2. You may have recently been introduced to the Ketogenic diet. Or maybe you’ve heard about the numerous studies done on the health benefits of being on a high-fat diet. If you have done any sort of search on diabetes, weight loss, heart disease, dementia, lowering cholesterol and/or blood pressure OR any number of other blood sugar, heart, GI, and mental health issues, you have no doubt run across articles about ketosis and the keto diet. (Always consult your health care provider before making any dietary changes!) I have spent a lot of time researching and applying the Ketogenic Diet, and what I have found is that there is a wealth of information out there, just not all in one place. As a work-at-home mommy, I’ve had time to sit down and read thru the plethora of articles, blogs, pins, and everything else. And let me tell ya, it is overwhelming. What I’ve learned in my personal experience is that if something is not easy, I will not have success with it, no matter what it is, and you probably feel the same way. Information overload can definitely make you want to throw your hands up and walk away. But stay with me! I’m gonna break it down for you… 2

3. What motivated me to write this complete guide to keto is my recent weight gain. I had read about the fat-burning benefits of coconut oil so I started using it, especially every morning in this new concept I read about called Bulletproof Coffee. However, I wasn’t cutting out anything else so instead of burning fat, I actually gained ten pounds in a single month! And I have found that so many people have had the same problem. This is actually a very easy-to-follow and effective diet if you know what to eat. Once I learned what I was supposed to be eating, I actually lost ten pounds in a single week! So I wanted to make things as simple as possible for you and answer any questions you may have so that you too can become a fat-burning machine and enjoy all the health benefits that come along with being on a ketogenic diet! *(Disclaimer: This article contains affiliate links which essentially means that if you buy any of the products I recommend, I will receive a commission. It will not affect the price of anything you may choose to buy and you are certainly not required to buy anything. I just want to make it easy for you to find what you need and it helps me provide for my children.)* 3

4. What is the Ketogenic Diet? The Ketogenic Diet is best defined as a high-fat, moderate-protein, low-carb diet. I have also seen it referred to as a HFLC diet (High-Fat, Low-Carb). Its purpose is to put the body into a metabolic state called “ketosis.” In short, when the body is in ketosis, it is burning fat for energy instead of carbs. First, let’s understand what calories are and how your body uses them for energy. Calories A calorie is simply a unit of energy in the food you eat. A gram of protein has 4 calories of energy; a gram of carbs also has 4 calories of energy. Fat is a more concentrated source of energy and contains 9 calories of energy. As you can see, you get the most energy from a fat source. Example: If you look at a nutritional label of chips, it has 152 calories and it breaks down as such: Fat 8 grams (9 calories per gram) =72 Calories Carbs 17 grams (4 calories per gram) = 68 Calories Protein 3 grams (4 calories per gram) = 12 Calories **Total Calories: 152 Calories Clearly, this food source uses mostly carbs for energy. Not good. *There are a lot of companies that sell snacks in small 100-calorie packages. However, if the calories are only from carbohydrates that’s 25 grams of carbs which is almost as much as you should have in an entire day! (Carbs 25g x 4 calories per carb = 100 calories) ~We want to get our calories (energy) primarily from fat sources.~ 4

5. Ketosis When you eat carbohydrates, your body converts them into glucose for energy, and since glucose is the easiest molecule for your body to convert to energy, it will be chosen first over any other energy sources. Your body will burn the carbs and store the fat. Carbs burn off quickly leaving you craving more and more and can cause an energy “crash.” If you deny your body the carbs, it will instead use fat for its fuel source. The body will produce ketones in the liver and use them for energy resulting in a metabolic state called “ketosis.” Simply put, the Ketogenic Diet is a way of eating that puts your body into ketosis where it is burning fat. Basically, you have turned your body into a fat-burner instead of a sugar-burner. Despite fat having more calories per gram than protein or carbohydrates, diets that are high in fat do not make people fat. A diet that is high in carbs and fat will make you fat, but it’s not because of the fat. ** Do not confuse Nutritional Ketosis with Diabetic Ketoacidosis, a life- threatening condition! For more information on this, click here.) 5

6. Calculate Your Macro-Nutrients Food has energy in the form of calories that are in the big three macro-nutrients: Proteins, Carbohydrates, and Fats. These macro-nutrients provide the majority of the calories we eat. As you now know, fats carry the most energy. The Ketogenic Diet focuses on eating foods high in healthy fats as your main source of caloric energy. You can easily calculate your Macros here. This will tell you how many fat, protein, and carbohydrate grams you need daily to achieve ketosis. The calculator will ask your weight and level of activity since the macros vary from person to person. My macros are: 163 grams of fat, 81 grams of protein, and I’m allowed 25 grams of carbs per day. (Remember the 100-calorie snack packages I mentioned earlier?) 6

7. Protein Protein should be consumed at a moderate level since too much protein can kick your body out of ketosis. Your body can convert the extra protein into glucose which is the same thing as too many carbs. However, not enough protein can cause you to lose muscle mass so be sure to eat the minimum amount required for your weight and activity level. You can figure out how much protein you need by multiplying each pound of your body weight by 0.6 and 1 to get the minimum and maximum amount of protein you should have each day. Protein is satiating and you’ll feel less hungry and therefore eat fewer calories. Athletes and bodybuilders may require more protein than people with a more sedentary lifestyle, and they may choose to take a protein supplement, although most people do not need that. If you choose to use a protein supplement be sure to read the label because some may contain unhealthy types of carbs. *Fats and proteins are essential for survival.* 7

8. Good Fat & Cholesterol vs. Bad Fat & Cholesterol I know, I know…. Eat fat to burn fat? Quite simply, yes. People have survived this way for thousands of years without the health problems we have today. There was a time when doctors and scientists told us to cut way back on fats to control cholesterol and heart disease; however, there was a marked increase in cardio-related diseases, metabolic diseases, and GI problems. And it’s no coincidence that brain-related diseases increased as well. Now studies show certain fats can actually be good for you. Since fats will be the majority of your caloric intake, we need to understand which fats are good and which are bad. Certain fats will raise your cholesterol while other fats will actually lower it. Triglyceride is the technical term for “fat,” a lipid, and is found in food. When you eat, your body converts any calories it doesn't need to use right away into triglycerides.If you are consistently eating more fat than you burn off, these triglycerides can build up and cause heart disease and clogged arteries. Cholesterol is a different type of lipid that is mostly produced by our bodies and our bodies generally produce the appropriate amount needed, so again, if you’re eating too many high-cholesterol foods or your body produces too much cholesterol, it can build up and cause the same problems as too many triglycerides. Cholesterol aids in digestion and the production of certain hormones. There are two types of cholesterol: HDL (good) and LDL (bad). Too much LDL can be unhealthy. Your doctor may order a “lipid panel” to check your triglycerides and cholesterol. It really boils down to natural vs. unnatural, processed vs. unprocessed. Good fats are found in nature and unprocessed and include Saturated Fats, Monounsaturated Fats, Natural Trans Fats, and Natural Polyunsaturated Fats. These fats are found in red meat, butter, lard, cream, eggs, coconut oil (MCTs), palm oil, extra virgin olive oil, avocados, avocado oil, macadamia nut oil, fish, fish oil, flaxseed, chia seeds, and meat and dairy products from grass-fed animals. Bad fats are Processed Polyunsaturated Fats and Processed Trans Fats and include vegetable and seed oils such as canola, soybean, sesame, grapeseed, peanut, and sunflower oils, as well as fast foods, margarine, and commercially baked goods. **While a certain amount of saturated fats can be good for you… don’t overdo it. Too much can be bad for you. Like any other diet, the HFLC diet still requires moderation.** There are fatty acids that our body can’t produce that are essential to our brain development, immune system, and blood pressure regulation. These two fatty acids are Omega-3s and Omega-6s and have been termed essential fatty acids. You need a balance between the two and be careful not to consume to much or it can have an inflammatory effect. Because it's likely you are already getting enough omega-6, focus on increasing your intake of omega-3 foods, such as olive oil, wild salmon, fermented cod liver oil, grass-fed meat, walnuts and macadamia nuts. If you don’t like fish or prefer not to eat it, you can take a fish oil supplement, or if you’re allergic, take krill. Omega-3 fatty acids are commonly used to lower triglycerides and LDL levels. 8

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10. Medium-Chain Triglycerides (MCT)s and Coconut Oil MCTs are a type of fat that are sent straight to the liver to be metabolized (burned) quickly rather than being stored. They boost your metabolism and support your immune system and can balance many hormones including the ones that control hunger. MCTs are a form of saturated fatty acid and have numerous health benefits. One great source of MCTs is coconut oil. Smaller amounts can also be found in other foods with saturated fats including grass-fed beef and butter, palm oil, whole milk, cheeses, and full-fat yogurt. Ideally, MCT oils should be consumed every day. The difference between coconut oil and MCT oil is simply that MCT oil is more concentrated. MCTs have numerous health benefits such as: Improved cognitive function Better weight management and obesity prevention Improved heart health Beneficial digestive properties, especially for people suffering from malabsorption problems and other digestive disorders such as Leaky Gut Syndrome, Crohn’s Disease, Gallbladder infections, etc. Capability to combat harmful gut bacteria, viruses, fungi, and parasites Antioxidant properties Can kill the harmful bacteria that cause strep throat, pneumonia, sinus infections, food poisoning, urinary tract infections, meningitis, stomach viruses, Candida, ulcers, gonorrhea and some other sexually transmitted diseases and pelvic inflammatory diseases. Assists in vitamin and mineral absorption Aids in energy, positivity, focus, and clear-headedness Improved memory in patients with dementia Improvement for seizure patients ** In the age of antibiotic resistance, coconut oil can be a natural method for anti- bacterial and anti-viral treatment.** . ~MCT oils are also preferred for cooking since they do not oxidize under high heat like certain other good fats such as extra virgin olive oil or flaxseed oil.~ 10

11. Fat-adapted You may hear the term “fat-adapted” when you’re learning about this diet. This simply means that your body effectively burns stored fat for energy throughout the day. It can take anywhere from three days to two weeks to become fat-adapted. You are likely fat-adapted when you stop craving carbs and you can go long periods of time without getting ravenously hungry. Fat-free Do not confuse fat-free with calorie-free. Foods labeled “fat-free” are often full of solutions like bad salt, high fructose corn syrup, modified food starches, and other unhealthy ingredients and are higher in carbs. Stick to real food with natural fats and good salt such as Himalayan pink salt. Fat-free foods can actually cause weight gain! The Carbohydrate Break-Down It’s fairly simple to understand fat and protein grams. Carbs, however, are a bit trickier since there are different types. The amount of carbs a person can consume and remain in ketosis varies from person to person. It can be anywhere from 20 to 100 grams per day; however, most people who have reached ketosis consume about 20-50 grams per day or less. If you look on the nutrition label of a food, you will notice that Carbs are broken down into sub- categories: Fiber, Sugar, and possibly Sugar Alcohol. These are the most common ones that are required by the FDA to be printed on the label. Carbohydrates are a broad range of sugar, starches, and fibers. Water and fiber have no calories so we do not count the grams of fiber on the nutrition label which is a sub-category under the Carbohydrates. To calculate the carbs that count (net carbs), subtract the grams of fiber from the total number of carbohydrate grams. That will give you your net carbs. Your fiber intake is not limited, however, your carb intake is. 11

12. Sugar vs. Sugar Alcohol & Artificial Sweeteners Fiber and sugar alcohol are found to have little or no impact on blood-sugar level so we do not count those on the keto diet. But what is sugar alcohol? And how is it different from sugar? Firstly, sugar alcohol does not actually contain ethanol, the compound that gets you drunk, so don’t get too excited; it also does not contain sugar. Sugar alcohols are types of sweet carbohydrates such as Erythritol, Glycerol, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol. Sugar alcohols do contain calories but fewer than plain sugar, and they have a low glycemic index. For this reason, they are much less likely to spike blood sugar or insulin. However, consuming sugar alcohol in large quantities can cause digestive issues. Since sugar alcohols are harder to digest than standard sugar, eating too much may cause some digestive complaints such as gas, cramping, and diarrhea so you may need to experiment with the amount your body can handle. Erythritol and Xylitol seem to be the best sugar alcohols as they have almost no calories, taste great, will not harm your teeth, and cause significantly less digestive problems than any other sugar alcohol. Stevia is also highly recommended as a sweetener. Sugar alcohols differ from artificial sweeteners. Although both are super sweet alternatives to sugar, artificial sweeteners contain zero calories whereas sugar alcohols contain about 2.6 calories per gram. *It is possible to be thrown out of ketosis by consuming large amounts of sugar alcohol and artificial sweeteners so limit your consumption. Just because these sweeteners act differently in the body than regular table sugar does not mean you can have an unlimited amount! *The Glycemic Index is a measure of how quickly food raises blood sugar levels. ~~For more information about the dangers of consuming sugar, click here.~~ ~~Watch this video to learn what sweeteners to use and which to avoid.~~ 12

13. Dairy Heavy cream, hard cheeses, butter, and cream cheese are staples in keto, but not everyone can tolerate dairy. Dairy is essentially milk from a mammal. We are nourished by our mother’s breast milk after birth while our bodies still produce the enzymes required to use it properly. However, after two years, our bodies will stop producing those enzymes so we no longer need the milk. So why do we switch to another mammal’s milk? Cows don’t swap over to another animal’s milk to feed their young after they’re done nursing, so why do we? Have you ever thought about that? After years of experiencing bouts of asthma-like symptoms, sinus inflammation, eczema, and fatigue, and years of doctor’s visits and lab work that revealed nothing that could explain it, I have realized that I am intolerant to dairy. You may also be intolerant if you have flare-ups of acne, inflammation, constipation, abdominal cramping, gas, bloating, increased cholesterol, fatigue, skin itchiness, eczema, ear infections, sinus inflammation, and Candida issues. You may also experience weight loss stalls. ~As you eliminate unhealthy foods from your diet, it will be easier to pinpoint any food allergies you may have. ~~ To find out whether or not you are dairy-intolerant, you can try going dairy-free for a month then slowly add dairy back in. You may choose from non-dairy and vegan fats and other food sources, or you may decide that the Paleo Diet is a better fit for you (discussed later in this guide). There are some simple substitutions you can make such as using coconut oil instead of butter, and using coconut or almond milk instead of cow’s milk. Some things are easy enough to find at your local grocery store while others are not. I will gladly provide links to buy some delicious non-dairy alternatives at the end of this guide to make it easier for you to find what you need. 13

14. Grass-Fed vs. Grain-Fed Pasture-raised animals are initially fed grass. Grass-fed animals continue to feed on grass while grain-fed animals are switched to grains later. Grass-fed meat is lower in fat but higher in Omega-3 fatty acids, as well as vitamins A, C, and E. It is preferred to buy grass-fed meat and butter. Grass-fed butter is an anti-inflammatory energy source, contains Vitamin A and doesn’t raise cholesterol. Grain-fed butter, conversely and unless organic, is inflammatory and possibly full of pesticides, hormones, and GMOs. Never use margarine as it is a hydrogenated junk food with no nutritional value whatsoever. Fruit Fruit seems like a sound healthy choice, right? And it’s so yummy! I hate to be the bearer of bad news here, but fruit is mostly sugar and will keep you out of ketosis. It’s basically nature’s candy. There’s really no need for fruit since you can get the same nutrients in vegetables without the carbs. But if you love fruit like I do, just choose low-carb fruits such as raspberries, blackberries, strawberries, blueberries, plums, clementines, cherries, kiwis, lemons, and limes. Bananas and grapes are the highest-carb fruits there are. 14

15. Alcohol Alcohol, the fourth macro-nutrient, contains 7 calories per gram. Since it is toxic to our system, our bodies work hard to metabolize it and that causes us to feel impaired. Alcohol is a depressant and slows down our body functions including fat-burning. On a HFLC diet, our bodies are depleted of glucose so the liver starts to metabolize alcohol immediately when ingested and can cause people to have less of a tolerance to drinking. Alcohol consumption can also cause you to feel hungry which may lead to high-carb snacking. So limit your alcohol consumption. There are some alcoholic beverages that are considered keto-friendly. Dry and semi-dry wines and champagne are generally low-carb and okay on keto, as well as clear liquors such as Vodka, Tequila, Gin, Whiskey, Rum, Scotch, Brandy, and Cognac. There are some low-carb beers that you can consume in moderation without being kicked out ketosis. Bud Light Select, MGD, Michelob Ultra, and Miller Light are some low-carb choices. Always check the nutrition label and never drink and drive! Steer clear of sweet drinks, sweet wines, mixers, tonics, syrups, fruit flavors, and juices. If you prefer to have a mixed drink, use seltzer water or diet tonic water, sugar-free drinks, or Stur or Mio water enhancement. 15

16. How To Know When You’re In Ketosis This varies from person to person depending on metabolism and varying resistance to insulin. It is possible to reach ketosis within ten days from beginning diet, although some have claimed to enter ketosis in a single day. There are several ways to tell if you’re actually in ketosis. You should experience rapid weight loss in first week; this is your body finally being able to release the water that was being held by the fat cells. In ketosis, the water can flow through the bloodstream to be used as fuel. So the initial rapid weight loss can be due to loss of water. You may also experience a decrease in appetite, fewer cravings, and you will stay fuller longer. In ketosis your body does a better job of regulating the hormones that trigger your brain to let you know you need to eat. You may experience short-term fatigue as your body switches over to the new metabolic state but it shouldn’t stick around long. Another short-term issue you may experience is bad breath but it shouldn’t last long either. This happens because your cells are not only releasing water, but acetone, as well. Since the body has no use for acetone, it gets excreted mostly through urine and breath. On the upside, you will definitely experience increased energy, focus, alertness, and no more afternoon crashing. Ketones supply an almost endless supply of fuel for your brain. For an accurate way to know if you’re in ketosis is to actually check your ketone levels. This can be done with a meter and test strips. Being in ketosis raises your ketone levels which are found in your blood, breath, and urine. The most accurate way to test is to use blood. Click here for more information on the best ways to test your ketones. Keto Flu Some people experience flu-like symptoms as their body transitions into ketosis. Once you deny your body the glucose to burn for energy, there is a period of time where your body is not producing ketones to sustain you, and this can cause some side effects. Keto flu is basically carb withdrawals. Also, your body is releasing a lot of electrolytes through urine that you are not used to replacing which can cause heart palpitations, headaches, and lightheadedness. You may also experience nausea, sugar cravings, brain fog, insomnia, and irritability. These issues are very short-term and will resolve once you are fat-adapted. You must replace all the electrolytes your body is losing so drink lots of water, up your sodium intake using Himalayan pink salts and high-quality sea salts, which are both found to have extra minerals not found in regular table salt. “Lite salts” are 50% sodium and 50% potassium and can help with the “keto flu.” Also, eat plenty of healthy fats like coconut oil, olive oil, ghee, and lard. 16

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18. Electrolytes and Water There are many conditions that can cause electrolyte imbalances that may not be corrected by diet alone so always consult your physician if you experience any of the above-mentioned problems since you could have a serious health issue that needs to be addressed. Otherwise, starting a ketogenic diet can cause an electrolyte imbalance that can be easily corrected. Since your fat cells are able to release water and can be flushed out of the body, you will lose lots of water and electrolytes. Electrolytes are very important to your body because they are what your cells use to transmit electrical impulses throughout your body and are essential for normal function of our cells and organs. The most prevalent electrolytes are potassium, sodium, calcium, magnesium, chlorine, carbonates, and phosphates. There are many varying opinions of how much water a person should consume each day. Too much water can flush out too many electrolytes while too little water can result in dehydration. Stick to the rule of ½ a fluid ounce per pound of body weight per day and adjust it if necessary. Don’t forget to count coffee, tea, and other fluids you drink into your water count. Listen to your body. If you’re thirsty, drink more since your body may need more. 18

19. Cheating and Snacking Keto is a little stricter than other low-carb diets so choose your snacks wisely. If your cheat meal or snack is too carb-heavy, you can be kicked out of ketosis, and it could take days or weeks to get back into it. The excess carbs can spike blood sugar to dangerous levels, and you could also experience increased hunger and cravings, as well as keto flu and emotional instability. The body can only be in one metabolic process at a time so you should not go in and out of ketosis since it can create insulin resistance that cannot be reversed. Sometimes, your body will let you know what you need in the form of cravings. Healthy snacks will keep you full much longer than carb-loaded junk food, and vitamins and supplements can be full of unhealthy fillers. Fortunately, there are many healthy snacks to choose from! 19

20. Cyclical Keto Dieting (CKD) and Carbing-Up Once you are fat-adapted, a carb-up is basically a meal or snack when you eat carbs. And I don’t mean a large fry and some cake. Healthy carbs are found in sweet potatoes, potatoes, rice, fruit, whole grains, etc. Carbing-up is also known as Cyclical Keto Dieting (CKD) and I highly recommend this. It is definitely working for me. It gives the body a caloric shock and assists with cellular regeneration and building muscle. It also helps to balance hormones and control irritability. Let’s face it, dieting can be hard and you will get tired of eating the same foods over and over. You don’t want to prepare and cook meals every single day. You just need a break. You just want to go out to eat or order in. Sometimes carbs can definitely bring some comfort but don’t get carried away. Too many carbs can make you feel really yucky. Brain fog and nausea are my body’s way of telling me I’ve had too many. Each person is different so your symptoms may be different from mine. Personally, if I experience a weight loss stall and I’m not feeling well, a carb-up will usually help me lose a couple pounds very quickly and boost my energy. I prefer to get some exercise and drink more water when I do a carb-up and it seems to balance me out. Watch this video for some great tips on CKD and the importance of carb-ups, as well as some easy, delicious, and healthy recipes! Fasting Once you are in ketosis, fasting is a quick and excellent way to burn through fat stores and lose weight. When you are on the ketogenic diet, you will not feel the need to eat as often because you will feel full and satisfied with less food so fasting will be much easier than it is for people who are not fat-adapted. Ketosis already mimics fasting because you will be depleting glycogen stores. Start slowly and ease your way into fasting by eliminating a meal or snack each day until you can go longer periods of time without eating. However, it is still important to get your macro- nutrients in when you are not fasting so you don’t risk losing muscle mass. There are different types of fasting, but the one most commonly associated with keto is Intermittent Fasting. This type of fasting can also be helpful in achieving ketosis. By not eating for several hours, the body can go into a mild form of ketosis, such as between meals. Once you find that you need to eat fewer meals because you are more satisfied, you can start fasting and eat only within a 6-8 hour window each day. For a more comprehensive look at intermittent fasting, click here. To be directed to FASTtraining.net, click here. 20

21. Hormones and Keto Oh, the hormones. Can’t live with ‘em; can’t live without ‘em. No matter what your diet and exercise regimen is, if your hormones are out of whack, you will definitely know it and it can be hard to lose weight or you may even gain weight. From anxiety to amenorrhea to weight loss stalls and fatigue and a list of other problems, a hormonal imbalance can wreak havoc in the body. Most often, simply adding some healthy carbs to your diet can help you balance out your hormones and assist with post workout recovery, insomnia, fatigue, regular menstrual cycles, weight loss, energy boosts, and can improve thyroid and adrenal issues. Every person is different and what works for one may not work for another. The best way to learn what works best for your body is to monitor your ketones while you carb-up. 21

22. Keto Health Benefits The original purpose of the ketogenic diet was to treat children with epileptic seizures beginning in the 1920s. Since that time, scientists have discovered that since our brain is mostly made from fat, feeding our brains and bodies fat will produce improvements in memory and cognition in patients with neurodegenerative diseases such as Alzheimer’s Disease andeven Parkinson’s Disease and M.S., and possibly even autism. More recently, attention has been given to cancer prevention. Since cancer feeds on glucose, when there is little or no glucose, studies show there is a much less likelihood of cancer being able to grow. This is also true for many forms of harmful bacteria, parasites, and viruses (as discussed earlier in the MCTs section of this guide), as well as yeast and possibly even mold, and therefore can produce drastic improvements in most GI issues. Furthermore, a ketogenic diet can assist with lowering high blood pressure, weight loss, stabilizing blood sugar levels, improving focus and clarity, lessening migraine symptoms, improving cholesterol levels, preventing heart disease, decreasing inflammation, controlling pain, improving sleep cycles and energy, helping kidney function, preventing gout, stabilizing hormones, increasing fertility, treating Polycystic Ovary Syndrome (PCOS), lessening the risk of cataracts, gaining muscle, managing Type I and Type II diabetes, and improving eczema, psoriasis, and acne. ** I will stress again the importance of consulting your physician before making any dietary changes since some health problems cannot be fixed through diet alone. ** 22

23. Keto vs. Paleo If you’ve researched one, you’ve run across the other. These two diets are fairly similar, although there are some key differences. The ketogenic diet is a bit more stringent and focuses more on higher fat and lower carb consumption than Paleo. The Paleo diet, also known as the caveman diet, focuses more on consuming higher amounts of protein and foods that only our prehistoric ancestors would have access to. Paleo does not allow for anything manmade or anything that we would not have had access to in early human days. Paleo also does not allow dairy; only coconut milk and butter and almond milk. Keto focuses more on ketone production where Paleo does not. Either way, removing manmade carbohydrates from your diet will greatly benefit your health. It is possible to follow principles from both diets successfully. For example, you could follow the macros recommended by the keto diet, while being dairy-free and incorporating more fruits and vegetables in your diet as recommended on the Paleo diet. This particular method works best for me, but again, we are all different so experiment to find out which method works best for you. 23

24. Keto and Healthy Skin Okay guys, it’s time to talk about my favorite subject… Skin!! As a licensed skin therapist, skin is my business. And I’m happy to report that my skin is flawless (with the exception of some dimples on my legs but I’m a woman and there’s really nothing that can be done about cellulite; it’s completely normal). The skin is the body’s largest organ. It is also a window to what’s going on inside the body. Skin can be an indicator of whether or not you are having health problems. For example, high blood pressure can make your face look red and flushed. Too many greasy and/or high-glycemic foods can cause acne. Food allergies can cause your skin break to out in an itchy, blotchy rash. Lack of sleep and energy can cause dark circles under your eyes. Too much sodium can cause swelling around the eye area. Hypothyroidism and diabetes can cause skin to be excessively dry and itchy. Wrinkles can be an indicator of osteoporosis. Personally, I get patches of eczema on my neck if I eat dairy since I am intolerant. Of course, poor skin conditions can be simply caused by not properly cleansing and moisturizing your skin, too much sun exposure, cigarette smoking, alcohol consumption, and many other environmental factors. It is not necessarily an internal health problem. On the ketogenic diet you will be increasing your intake of leafy green vegetables, water, protein, and healthy fats which will fill you up with water-rich foods, nutrients, antioxidants and can calm sensitive and itchy skin, reduce inflammation and redness, rebuild cell membranes, ward off wrinkles, boost collagen and cellular metabolism, balance out your skin, and reduce the appearance of cellulite. Of course my secret to flawless skin is to take care of it internally as well as externally. Only 20% of how your skin ages is due to genetics which means we have 80% control! The creators of the wildly successful skin care line, ProActiv, dermatologists Dr. Katie Rodan and Dr. Kathy Fields, have developed a skin care regimen for all of our skin conditions. Simply choose a kit according to your needs and you will receive a box with 4 products, labeled step by step, that use the Multi-Med Therapy which is The right ingredients + The right formulations + The Right order. Rodan+Fields is truly life-changing skin care! Visit www.KrisWoods.myRandF.com and use The Solutions Tool to find out which regimen the doctors would recommend for you! 24

25. The Cost of Keto Clean, healthy eating is certainly not cheap. Last week I spent around $150 on Stevia, coconut oil, almond butter, cream cheese, cocao, almond milk, butter, pink Himalayan salt, Xanthum gum, vanilla extract, eggs, bacon, chicken breasts, pork chops, steaks, walnuts, pecans, almonds, and some low-carb fruits and veggies. All that should last me about 2-3 weeks. Let’s look at the cost of eating out. How much on average do you spend on fast food and gas station food each day? Five bucks? Ten bucks? Each? How many times a day? A trip to my favorite fast food restaurant costs about eight bucks per meal per person. If you are a family of four, that’s $32. Let’s say you eat that way twice a week, plus groceries for cooking every other night of the week, plus breakfast and lunch every day, you will well exceed the $150 in one week that I spent to eat healthy for 2-3 weeks. That doesn’t include the high cost of poor health that comes along with eating bad food which can cost you big bucks in the form of doctor’s visits and copays and medical intervention that may be necessary, not to mention the cost of gas or bus fare to get back and forth to the doctor’s office. And how much do you spend on supplements, shakes, and pills each month? How do you want to spend your time and money? I personally would rather spend my time and money on cooking and eating healthy foods and feeling great rather than eating poorly and constantly visiting the doctor and feeling sick all the time. 25

26. Bulletproof Coffee A friend told me about Bulletproof Coffee a couple years ago. She said if I added coconut oil and grass-fed butter to my coffee in the mornings that I would experience a huge energy boost and the weight would just drop off. So I jumped right on it and started adding these healthy fats to my coffee every morning. A month later I went to the doctor for a checkup, expecting to hop on the scale and be amazed at my success, only to find that I had actually gained ten pounds! So I cried. A lot. I went straight to the bakery in my local grocery store and bought a couple slices of red velvet cake. I didn’t even use a fork. I just got back in my car and shoveled it in my mouth the whole way home, crying the entire time. No one explained to me that adding fat to my diet without cutting out carbs would cause weight gain. *Do not add fat to your coffee if you are not on a low-carb diet because your body will burn the carbs you intake and store the fat. You will gain weight if you add fat without cutting carbs.* Now I drink BP coffee every morning with no problems. I usually add a couple tablespoons of coconut oil and some cocao powder to my coffee to get a healthy dose of flavor, MCTs, fiber, and protein. I also add a bit of artificial sweetener and sometimes some non-dairy coffee creamer for some flavor. You can also add a tablespoon of cocao butter, or grass-fed butter or some heavy cream if you are not intolerant to dairy. Since Bulletproof coffee is high in fat, it’s best as a stand-alone meal. Add the ingredients to your coffee and whip it in high-speed blender until the oils are emulsified. 26

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28. What To Eat Fats and Oils - Avocado, Beef tallow, Butter, Chicken fat, Ghee, Lard, Mayonnaise, Olive oil, Coconut Oil, Coconut Butter, Red palm oil Protein – Fatty fish such as salmon, tuna, trout, shellfish, scallops, bass, carp, flounder, goose, halibut, mackerel, oysters, sardines; beef, turkey, veal, lamb, wild game, pork, chicken, duck, quail, pheasant, eggs, hot dogs, bacon, pepperoni, salami, sausage Nuts – Almonds, Walnuts, Macadamias, Brazil nuts, Flax seeds, Chia seeds, Pecans, Pine nuts, Hazelnuts, chestnuts, Pumpkin seeds, Sesame seeds, Sunflower seeds; Nut and seed flours such as almond flour and coconut flour and milled flax seed. (Cashews and pistachios are higher in carbs and should be limited.) ** Peanuts are not a nut; they are a legume and are not recommended on a ketogenic diet. Peanut butter is acceptable, however you should use almond butter instead. One thing I learned as I began to eliminate healthy foods is that peanut butter is inflammatory and very hard for me to digest causing severe stomach aches. (Legumes are starchy foods such as beans.)** Vegetables – Asparagus, broccoli, carrots, cauliflower, celery, cucumber, garlic, green beans, mushrooms, onions, green bell pepper, pickles, Romaine lettuce, shallots, snow peas, spinach, kale, squash, tomatoes, arugula, artichoke, Brussels sprouts, cabbage, eggplant, leeks, okra, parsley, radishes, rhubarb, scallions, snow peas, zucchini Dairy – Raw and organic milk and milk sources, hard and soft cheeses, butter, cottage cheese, cream cheese, unsweetened Greek yogurt, heavy whipping cream Spices – Sea salt, black pepper, basil, cayenne pepper, chili powder, cinnamon, cumin, oregano, parsley, rosemary, sage, thyme, turmeric. ~Pork rinds are an excellent zero carb snack!~ ~Dark chocolate is acceptable 80% or above!~ ~Include 1-2 tablespoons of coconut oil in your diet every day! (I use it in my BP coffee!)~ I don’t particularly like to cook or spend too much time in the kitchen. I have found that most meats and veggies can be thrown in a skillet and cooked and/or fried in coconut oil with some seasoning and it keeps me within my macros and is easy and delicious! I do love my sweets so my pantry staples are Stevia, almond flour, coconut flour, coconut oil, cocao, vanilla extract, cinnamon, and almond butter. I also discovered that Xanthum Gum, when used with coconut or almond flour, gives your sweet treat more moisture and a consistency more similar to the wheat/grain flour you are probably used to. Tip: Coconut flour is much higher in carbs and much dryer than almond flour! 28

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30. Click here to be directed to a website I ran across that gives you a breakdown of what you can eat at some of the most popular fast food restaurants! These resources will deliver vibrant health, increased energy, and good vibes to your whole body! Click on any image to learn more! 30

31. Buy the Keto Holiday Cookbook for guilt-free, delicious holiday meals! 31

32. Kitchen Essentials *(Disclaimer: This article contains affiliate links which means that if you buy any of the products I recommend, I will receive a commission. It will not affect the price of anything you buy. I just want to make it easy for you to find what you need and it helps me provide for my children Thanks in advance for your support!)* From blenders and mixers, measuring spoons and cups, cutting boards, and knives, here are some of my favorite things to use in the kitchen. My absolute favorite kitchen tool is my Kitchen Aid. It has been a life-saver for me in the kitchen. Whether I’m whipping up cheesecake or fathead dough or cookie dough or pretty much anything else, this heavy-duty blender is my #1 go-to. If you don’t have one, you definitely should! Click the image to buy from Amazon. Since you need to blend your Bulletproof Coffee to make sure the oils emulsify, a hand-held stick blender will be your best friend. Works great and no mess! Click the image to buy from Amazon. 32

33. Every kitchen needs a sharp set of knives for chopping veggies, bread, and meat. I got these knives for Christmas last year and I use them every day! Click the image to buy from Amazon. Do you have to scrub and scrub your cutting boards to get all that smashed food off of it? And you still can’t get it clean? This leftover food can lead to microbes that lead to food poisoning. I threw all of my cutting boards in the trash and bought these anti-microbial cutting boards. Click on the image to buy from Amazon. 33

34. Mix, measure, and strain with this colorful mixing set! Click the image to buy from Amazon. No kitchen is complete without these baking supplies! Click image to buy from Amazon. 34

35. Here are more of my kitchen favorites! Just click the images to buy from Amazon! 35