Food Colours & Dye: Are they safe? Should you avoid them?

It’s the time of year where busy parents get even busier- back to school. Suddenly there’s a push to buy (in bulk) kids’ treats and foods that will make school lunches easier.

Pay attention though to the ingredients in your children’s snacks. Food colours and dyes are one thing in particular to pay attention to since children can be most sensitive to these (adults too!).

At the end of the day, if you’re buying convenience snacks for your kids’ to save yourself time in the kitchen but they have the potential for negative health effects, are you really coming out ahead?

Remember that whole foods like fruit, seeds, cut up vegetables, even whole grain crackers will win out nutritionally over anything that’s processed and dyed.

Despite the growing trend of healthier and safer food products being introduced into the marketplace, you might be surprised to learn that the consumption of artificial food colours, has been increasing over the years, especially among packaged products marketed to children.

Food colours and dyes have been around since the mid-1800’s and were originally created from coal tar – today, they are typically made from petroleum. (yum!)

Many food manufacturers choose to use artificial dyes vs. natural ones because they create more radiant hues, whereas natural food colours tend to create more of a pastel look.

Artificial food colours are used by food manufacturers in a variety of products, including candy, maraschino cherries, cereal, baked goods, sports drinks, pickles (yes, pickles!), smoked salmon (think pink), and even medications.

The safety of artificial food colours has been very controversial among consumers for some time now, despite several regulatory agencies stating that artificial food colours do not pose significant health risks and are therefore safe to use.

One reason behind the controversy, which has resulted in conflicting opinions regarding their safety, is that some countries have deemed artificial food colours to be safe while some countries have banned them from human consumption.

There have been claims that artificial food colours cause serious side effects in some people, including cancer, allergies, and hyperactivity in children. [1, 2, 3, 4]

The following colours are approved by the FDA for use in food:

  • Blue No. 1 (Brilliant Blue): Found in ice cream, canned peas, soup packets, icing, dairy products, ice pops, and beverages.
  • Blue No. 2 (Indigo Carmine): Found in candy, ice cream, cereal and snacks.
  • Green No. 3 (Fast Green): Found in canned peas and other vegetables, jellies, sauces, desserts, salad dressings, cereal, pre-cooked pasta, and dry bakery mixes. This food dye is banned in Europe.
  • Orange B: Found in the casings and surfaces of hot dogs and sausages.
  • Citrus Red No. 2: Found in the skins of oranges that are intended to be eaten (not when an orange is intended or used for processing).
  • Red No. 3 (Erythrosine): Found in candy, popsicles, cake-decorating gels, and pistachio gels.
  • Red No. 40 (Allura Red): Found in soft drinks, sports drinks, cotton candy, cereals, and condiments.
  • Yellow No. 5 (Tartrazine): Found in lemon filling in baked goods, cereal, rice, noodles, cotton candy, instant pudding and gelatin, cake mixes, soft drinks, energy drinks, powdered drink mixes, corn chips and potato chips, chewing gum, and popcorn.
  • Yellow No. 6 (Sunset Yellow): Found in cereal, dry mixes and seasonings, baked goods, sausage, meat, and snack foods. Used with amaranth to produce a brown color in chocolate and caramel.

One important thing to note about the foods listed here is that very few of them are whole foods. You can avoid food dyes altogether by sticking to the perimeter of the grocery store and purchasing real, whole foods.

Wondering if the food products you consume contain artificial food colouring?

Read the ingredient labels on the packaging – any artificial food colouring that has been added is required to be listed on food packaging.

Keep in mind that there is no nutritional benefit to using artificial food colouring - not even if it makes it “look” healthier because it looks more fruity!

Should you avoid food colouring and food dyes?

On the whole, food dyes are likely not dangerous for most people, but some are more sensitive to them than others - and some children should be especially mindful of their consumption.

Taking steps to avoid processed foods that contain dyes is a good idea for most everyone, and can improve your overall health.

If you are concerned about the safety and health implications of using artificial food colouring, you can easily make your own natural food dyes using fruits and vegetables, right in your own kitchen! Use these for birthday cakes, icing, dying eggshells and more.

RECIPE(S)

Pink Food Coloring

  • 1/4 cup (62 grams) canned beets (drained)
  • 1 teaspoon drained beet juice (from the canned beets)

In a blender or food processor, blend the beets and juice together until smooth. Strain if desired. Store in an airtight container in the refrigerator for up to 2 weeks.

Yellow Food Coloring

  • 1/4 cup water
  • 1/2 teaspoon ground turmeric

In a small saucepan, boil the water and turmeric together for 3 to 5 minutes. Allow to fully cool. Store in an airtight container for up to 2 weeks in the refrigerator.

Turmeric can stain just about anything it comes into contact with, including countertops, containers, and your skin. Therefore, consider wearing gloves when working with turmeric and use a container that you don’t mind turning yellow.

Purple Food Coloring

  • 1/4 cup (35 grams) blueberries, fresh or frozen (if frozen, thaw and drain)
  • 2 teaspoons water

In a blender or food processor, blend the blueberries and water together until smooth. Using a fine-mesh sieve, strain the skins from the mix. Store in an airtight container in the refrigerator for up to 2 weeks.

Green Food Coloring

  • 3 tablespoons water (additional water may be needed)
  • 1 cup (30 grams) spinach, fresh or frozen (if frozen, thaw and drain)

Fresh spinach: In a small saucepan, boil the spinach in enough water to cover the spinach for 5 minutes. Drain and discard the water. Go to the next step.

Frozen and thawed spinach: Skip to the next step.

In a blender or food processor, blend the spinach and water together until completely smooth. If the mixture clumps together or refuses to blend, add more water as needed, 1 tablespoon at a time. Strain, if desired, and let cool. Store in an airtight container in the refrigerator for up to 2 weeks.

References

Healthline: Food Dyes - Harmless or Harmful?

* Other relevant studies linked in [1, 2, 3, 4]

Are Nutrient Deficiencies Causing Your Health Issues?

You’re living a fast-paced life and it seems like you’re always being pulled frome one thing to the next. Somehow in there you manage to grab a smoothie, some toast, and the occasional sit down meal. But have you ever thought that your sporadic eating habits influence more than whether you feel full or not?

The food you take in is responsible for giving you all the nutrients your body needs to produce new healthy cells, hormones, and repair your tissues. The thing is, many of us aren’t getting enough nutrients, so we’re missing key building blocks that our bodies need.

Nutrient deficiencies can be behind some common health concerns. They can also be at the root of more serious diseases and chronic lifestyle issues. Read below to see if your health concerns can be traced back to nutrient deficiencies.

Many nutrition professionals generally advise that a healthful, balanced diet can provide most people with the nutrients essential for good health.

Fruit and vegetables naturally contain a number of beneficial nutrients, such as vitamins, minerals, fibre, antioxidants and other biologically active components - or phytochemicals.

In fact, it has been documented that consumption of at least 5 servings per day is linked with a reduced risk of various diseases, including several cancers and heart disease.

However, with the overall lack of nutrient bioavailability due to things like:

  • inadequate fruit and vegetable servings
  • soil depletion
  • over-processing of food
  • treated water

It’s no wonder that many of us are indeed lacking in a number of key nutrients that we once came by very easily. We simply aren’t eating our Grandmother’s fruits & veggies anymore!

Do you have any of THESE health issues right now?

(You may be surprised to learn that there may be a connection to certain symptoms with actually having a nutritional deficiency!)

Muscle twitches or leg cramps?

A nutrient that is commonly found in plant foods, but also commonly lacking in our diets due to all of the reasons for poor bioavailability, is magnesium.

This talented mineral is involved as a cofactor for a range of biochemical reactions in the body, is involved in the structural development of bone, and plays a role in nerve impulse conduction, maintaining a normal heart rhythm and muscle contraction.

Helloooo dark chocolate! Yes, dark chocolate is high in magnesium, just like dark leafy green vegetables.

Hormonal issues causing chaos? Maybe your fats aren’t so good.

FYI, while hormonal imbalances are another topic entirely, here are some of the most common signs and symptoms of hormone imbalances:

  • Depression and anxiety
  • Fatigue
  • Insomnia and poor sleep
  • Low libido
  • Infertility and irregular periods
  • Weight loss, weight gain or weight loss resistance
  • Digestive issues
  • Hair loss and hair thinning

Hormonal imbalances are complex, multi-faceted issues, meaning they are caused by a combination of factors such as your diet, medical history, genetics, stress levels and exposure to toxins from your environment.

Again, another topic altogether, but one of the major contributors to hormonal imbalances includes your diet - and specifically a lack of fats. Good fats, that is!

Hormones are built on fat, and your body can only use the building blocks you give it.

Think wild-caught salmon, hemp seeds, coconut oil, avocados, and a special mention of GLA (gamma linoleic acid) found in evening primrose and borage oils - studies have shown that supplementing with GLA can support healthy progesterone levels.

How’s your nail health? Maybe not as good as you think! Here are some signs to watch for:

What's considered ‘normal’ differs in everyone, but generally, fingernails should be clear, smooth, pliable and peachy-pink in colour.

White spots

Ever noticed white spots on your nails?

While this is most often due to mild trauma (like banging your nail against something hard), it can also indicate a zinc deficiency.

Horizontal lines, ridges and spoons

What about horizontal lines or ridges across your nails?

These are sometimes called Beau's lines, and may be due to a zinc deficiency but could be indicative of low iron or anemia. Nails can be spoon-shaped at the tips with iron deficiency as well.

Dry, brittle and peeling

Dry, brittle, thin or peeling nails?

Could just be dry nails, but possibly also…

  • a lack of protein
  • Vitamin D deficiency
  • Deficiency in one or more B vitamins

No half moons?

Ever noticed the lighter-toned half-moons at the base of your fingernail? Or perhaps you haven't noticed them because they're absent all together!

This is usually due to a Vitamin B12 deficiency and is also associated with anemia.

So, how do we get all the nutrients we need, and improve our health?

Even with striving to maintain a healthful, balanced diet, it’s apparent that many of us may not be getting all the nutrients we need for optimal health.

Things that contribute to acquiring nutrient deficiencies:

  • Lack of nutrient bioavailability
  • Poor dietary choices
  • Restricted diets
  • Food sensitivities & intolerances
  • Gastrointestinal disorders
  • Poor nutrient absorption (through the small intestine)
  • Some medications
  • Age

As always, getting your full complement of nutrients is encouraged through whole food sources, but sometimes our diet just isn’t meeting all of our needs and this is where supplementation may be necessary.

RECIPE

For better nutrient bioavailability, there are certain food pairings that increase the uptake and absorption of one or more nutrients = synergistic effect.

For example, pairing sources of Vitamin C with sources of Iron to increase the uptake and absorption of the Iron.

My favourite way to do this is in a fresh, vibrant spinach salad with juicy strawberries!

Spinach-Strawberry Salad with Berry Vinaigrette

Ingredients

8 cups baby spinach leaves (organic preferable)
4 cups strawberries, fresh sliced (organic preferable)
½ red onion, thinly sliced
½ cup walnuts, chopped & toasted (or other fave nut or seed, lightly toasted)

Dairy option: crumbled goat cheese

Dressing - in a small bowl, whisk together the following:

½ avocado or virgin olive oil
¼ cup balsamic (or raspberry-infused wine vinegar for a lighter, less sweet option)
2 Tbsp honey (unpasteurized preferable)
Pinch smoked paprika
Salt & pepper to taste

Salad preparation

In a large bowl, gently toss all salad ingredients.

Pour dressing over top and toss gently to just combine.

If using, sprinkle goat cheese over the top of salad or just on individual plates as it can get “mashed into” the salad very easily.

Spinach does not generally keep very long, and becomes wilted quickly. This salad is best served immediately.

REFERENCES

The Wellness Business Hub: Yes, We Do Have Nutrient Deficiencies!
CanPrev: Nutrient Deficiencies - Why Nearly Everyone Has Them
Scientific American: Have Fruits & Vegetables Become Less Nutritious?
Dr Axe: Balance Hormones Naturally

Secrets From the World’s Longest Lived People

This month on the blog we’ve been talking a lot about exercise… what to eat before you exercise, how exercise can give you energy and regulate your hormones, and what’s the best workout for fat burning. This month wouldn’t be complete without touching on a BIG WHY for moving your body (and booty) which is the impact exercise has on your longevity.

When I was studying nutrition I read a book called Healthy at 100 by John Robbins. It had such a profound impact on me, I still think of the lessons shared in that book to this day. At the time, my great grandmother in Italy was celebrating her 100th birthday. So I was thinking a lot about longevity and wondering…Is it really possible to live a healthy 100 years?

Of all the recommendations in the book, one of the things that left an impression was just how much movement other cultures have in one day. Yet for some reason, we in North America (and I’m no different), lead a largely sedentary life. Daily movement is just one of the factors we’ll touch on here as I share some secrets from the world’s longest lived people- my great grandmother included.

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.

Lifestyle factors,(think: the things you do everyday over the long-term) can add up to increase the number of quality years in your lifespan.

Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.

The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations.

They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.

Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.

Think for a minute about how awesome it would be to have several decades after “retirement age” to spend with your grandchildren, travel, pursue your interests and hobbies, or anything your heart desires. Isn’t that what you work so hard for now? So that at some point (vacation, retirement) you’ll get to reap the rewards.

The very important key to that scenario is being in great health now so you can feel well and stay mobile into your later years. Listen up, because here’s some great inside into how to do just that.

You definitely don’t have to live in an actual Blue Zone to guarantee longevity. You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.

Here’s the top 5 life “hacks” of the world’s longest living people:

Eat a Plant-rich Diet

People who live in Blue Zone eat a mostly plant-based diet that includes plenty of fruit, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.

You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.

A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!

Include Healthy Fats

Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish.

Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.

Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!

Stop Eating Before You Feel 100% Full

Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat.

Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.

Drink Red Wine Moderately

Enjoying a glass of red wine per day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease.

Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects. Read more in my blog about red wine here.

Move Your Body Throughout the Day

Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time.

Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. You don’t have to become a gym buff, just look for opportunities to add movement into your regular routines.

You might try:

  • Stretching while you watch tv
  • Take an after dinner evening walk
  • Park farther away from your destination
  • Choose stairs over elevators
  • Start an active hobby that you enjoy
  • Take standing and stretching breaks at work
  • Use a stand-up workstation, and fidget while you work (or dance!)

The world’s longest living people live active lives that include daily physical activities like gardening, walking, and manual tasks.

RECIPE

Mediterranean Bean Salad

Ingredients

  • 2 15-oz cans of beans, drained and rinsed (use black beans, cannellini beans, kidney beans or chickpeas/garbanzo beans)
  • 1 English cucumber, chopped with skin on
  • 1 bell pepper, diced
  • 1 small red onion, diced
  • 1 cup cherry tomato, halved
  • 1 cup Kalamata olives, roughly chopped
  • ¼ cup virgin olive oil (= longevity oil!)
  • ¼ cup red wine vinegar
  • 2 whole cloves of garlic, minced
  • 1 tsp dried oregano or 2 tsp fresh herb
  • salt and pepper to taste

Preparation

  1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.
  2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.
  3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.

REFERENCES

Power 9: Reverse Engineering Longevity

Why People in “Blue Zones” Live Longer Than the Rest of the World

13 Habits Linked to a Long Life (Backed by Science)

Exercise – How it Impacts Your Energy Levels

Continuing on our summer theme of exercise on the blog, this week we’re looking at how exercise impacts your energy level. When you’re working long hours or on the go a lot of the time, it’s easy to feel drained and want to plant yourself on the couch to recover. While down-time (especially quality sleep at night) is important, adding physical activity to your week can help boost your overall energy.

Maintaining regular body movement is important for managing stress and maintaining optimal hormone levels. Exercise helps your body function optimally over all. As you’ll see in this post, even a little bit goes a long way.

When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout (nor should you- listen to your body!). But if you’re feeling that way often and you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.

Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits… plus, it’s completely, 100% free! How’s that for a powerful health tool?

In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!

A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could. Not to mention the downsides of a temporary caffeine boost.

So how does exercise actually increase energy?

There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine -- all of which are powerful mood boosters.

Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.

In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.

When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day -- and maybe even some to spare!

But, can exercise actually works against you?

While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.

Working out at night can make it very difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.

For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.

However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep. A long walk, or a grounding yoga routine can be just the thing to activate your muscles, without increasing your heart rate significantly.

Too much of a good thing

Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.

One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.

Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.

So how much exercise is enough?

It is recommended by many healthy lifestyle experts to get approximately 150 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing (pay attention!)

If, after up-leveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be overtraining.

One last point about Exercise & Energy -- the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained. See my blog post on what to eat before and after exercise.

RECIPE

Energizing Power Balls

This Energizing Power Ball recipe is a great way to fuel your body pre-workout or to give you a mid-afternoon energy boost.

Ingredients

1 cup of rolled oats
½ cup of nut butter (use sunflower, pumpkin seed or hemp butter for a nut-free option)
¼ cup of raw/unpasteurized honey or pure maple syrup
½ cup of hemp hearts or chia seeds

Optional additions: add a handful of chopped dried fruit and/or unsweetened shredded coconut

Preparation

  1. Combine all ingredients in a large bowl.
  2. Roll dough into balls, approximately the size of 1 Tbsp.
  3. Chill and enjoy; place a few in the freezer and enjoy them frozen for a slightly different taste experience!

Low Carb Diets – What’s the difference between HFLC (High-Fat Low-Carb) vs. the Ketogenic Diet?

I’m addressing this blog post to anyone who is “keto curious” because I know there are a lot of you out there. I’ve been asked many times what I think of the keto diet so I thought I’d offer my thoughts and some background on what the keto diet is exactly.

If you’re considering the keto or HCLF diet, you need to know one thing at the outset—it’s a diet. As in, an eating plan with an end date. Not to be confused with a lifestyle. I know there are many keto practitioners out there who will tell you different, but in my opinion, based on the clients I work with (so you, since you’re reading this blog) I haven’t seen the keto diet to be sustainable long-term.

Many executives and professionals come to me looking for an edge in their energy and focus. Eating less carbohydrates and more protein and healthy fats can certainly get you there. Especially when you eliminate excess sugars and maintain a proper sleep schedule (in bed no later than 10:30 pm every night). Achieving a state of ketosis is not necessary for these benefits, as I explain below.

It may seem like everywhere you turn the ketogenic diet, or keto for short, is being hailed as a miracle diet for weight loss and increased energy levels.

Keto is the “it” diet of the moment, but before you decide to jump on the bandwagon yourself, let’s take a look at what this diet is all about.

Keto is an extremely low-carbohydrate diet that replaces carbohydrates with moderate amounts of protein and large quantities of healthy fats. The keto diet was originally developed to help manage seizures in children – really!

Anyone can eat fewer carbs and more fat, but doing so doesn’t necessarily mean you’re following a true ketogenic diet. Keto is one example of a low-carb diet, but not all low-carb diets are ketogenic.

The truth is, there’s a lot of confusion around what constitutes an actual ketogenic diet vs. a high-fat low-carb (HFLC) diet.

Both diets begin with reducing carbohydrate intake and increasing fat intake. So, what’s the difference?

It all boils down to ketosis - a metabolic state where your body uses fat instead of glucose as its main source of energy.

Ketosis is the main goal of a ketogenic diet. Your body prefers glucose as fuel, so the slightest change in daily carbohydrates or protein (yep, the body can make glucose out of protein when there’s enough of it) can shift the body out of ketosis and back to running on glucose.

The exact breakdown of macronutrients needed to keep your body in ketosis varies from person to person because we each have unique metabolisms.

The only way to know whether you’re in ketosis is to monitor your body’s ketone levels (via urine or blood testing strips). If you’re trying keto but not tracking your macronutrient intake and ketone levels, you’re probably following more of a HFLC diet.

A HFLC diet is less strict and focuses more on eliminating unhealthy carbohydrate sources, like refined grains and sugary foods, and including more whole foods, including healthy fats, moderate amounts of protein, some whole grains and fruit, and vegetables.

Here’s a break-down of the main differences between ketogenic and HFLC diets:

  • Ketogenic
    • Main goal - induce ketosis
    • Primary fuel source is fatty acids and ketone bodies from fat
    • Requires strict breakdown of macronutrients to maintain ketosis
    • Very little carbohydrate – usually 5-10% of total calorie needs
    • Moderate amounts of protein – about 20% of total calorie needs and NOT a free for all!
    • Lots of healthy fats (think avocado, nuts, olives, coconut, oils, and grass-fed butter and meats) – about 70% of total calorie needs
  • HFLC - high-fat low-carb
    • Main goal - reduce carbohydrate intake, but not necessarily induce ketosis
    • Primary fuel source is usually glucose from carbs and/or protein
    • No precise breakdown of macronutrients – less strict and many variations
    • Typically includes moderate amounts of carbohydrates and protein
    • Carbohydrate sources shift from refined and starchy, like pasta and sweets, to complex, like sweet potatoes

Whether you choose to follow a HFLC diet or the more rigid ketogenic diet, decreasing carbohydrate intake and increasing fat intake are linked to the following health benefits:

  • Weight loss
  • Improved blood sugar and insulin levels
  • Decreased blood pressure
  • Improved HDL/LDL cholesterol ratio

Decreasing your carbohydrate intake, especially refined grains, sweets and excess sugar is beneficial for your health. You don’t necessarily need to take on a full HCLF or Keto plan to do this. As with any diet change, it’s important to know what you’re looking to get out of it and develop a plan that’s realistic for your lifestyle.

If you’re looking for more energy, a leaner body composition and healthy guidelines to get you there, I can help. Book a breakthrough call with me so we can talk more about your goals and the best way for you to reach them.

It’s important to note that the LCHF and keto diet plans can be beneficial for people with certain health conditions including diabetes, obesity and some types of cancer. Talk with a holistic nutritionist for guidelines specific to your situation.

RECIPE – A twist on a classic

Avocado Egg Salad

Ingredients

4 large eggs, free range
1 medium avocado
2 Tbsp. classic hummus
1 Tbsp. each fresh dill and chives, finely chopped
Juice of ½ lemon
Salt and pepper to taste
Dash smoked paprika
Romaine lettuce leaves, for serving

Preparation

  1. Hard boil eggs with your preferred cooking method, then cool, peel and chop cooked eggs.
  2. In a medium mixing bowl, mash pitted avocado with the hummus, herbs, lemon juice, and salt and pepper.
  3. Add chopped eggs to avocado mixture and toss to combine. Serve egg salad immediately wrapped in lettuce leaves or chill and then serve. Best eaten same day.

REFERENCES

Healthline: The Ketogenic Diet: A Detailed Beginner's Guide to Keto

Healthline: The LCHF Diet Plan: A Detailed Beginner’s Guide