Warning: file_get_contents(http://www.youtube.com/watch?v=QzDNWw08x7s): failed to open stream: HTTP request failed! HTTP/1.0 429 Too Many Requests in C:xampphtdocscodeketodietstart.php on line 29 .
my paleo meal plan launched today so I wanted to give you guys a sneak peek inside and anyone who pre-ordered you should have gotten it yesterday actually so inside there are dozens of healthy recipes there's a keto brownie for dessert which is absolutely insane salmon burgers oh my god YUM I love these things tacos all sorts of delicious things chili rub chicken I'm actually making this today so hey there's bagels a paleo bagel so you have a lot of different variety everything's delicious everything is quick every week you'll get a shopping list and you'll also get the plan for the week so you know exactly what you're having the dinners are 25 minutes or less and then typically you would make a double portion of the dinner and then you'd have it the next day so you don't have like super old meal prepped food on Thursday you know from from Sunday so it just keeps it fresh and everything is so tasty so if you need some help meal planning definitely check out my paleo meal plan and I will be sure to link to it .
Video Description:
Download your 28-Day #Paleo Meal Plan today: www.mariamarlowe.com/paleo-meal-plan
FREE REAL FOOD REMEDIES GUIDE: Get your guide to using food as medicine to improve digestion, slim down, increase energy, and clear acne which includes #recipes. It's free when you sign up for my weekly email newsletter which contains the latest podcast, articles, and recipes every Friday
INSTAGRAM:
WEBSITE:
BOOK: The Real Food Grocery Guide: [dubbed “the most practical guide to healthy eating” by renowned physician, Dr. Dean Ornish.]
***** HI, I’m Maria Marlowe, a certified Integrative Nutrition Health Coach. Since opening my practice in NYC in 2013, I’ve worked with moms, business executives, and celebrities alike to improve their health, weight, and skin by improving their eating habits…and I want to help you, too!
My passion is helping people discover the life-changing power of real food – in a fun and easy way. That's why I created my 4 signature Healthy by Marlowe programs:
28-DAY PALEO MEAL PLAN: Four weeks of done for you meal plans and shopping lists with delicious healthy recipes ready in 25 minutes or less.
CLEAR SKIN BY MARLOWE A proven, science-backed, comprehensive 90-day program to clear acne from the inside using dietary + lifestyle changes and gentle natural skincare products.
COOKING SCHOOL A fun and informative four-week online cooking course that will help you make vegetables and healthy food taste delicious and give you confidence in the kitchen.
HOLISTIC NUTRITION COURSE This proven, doctor-approved course will help you slim down, improve your energy, and all around improve your health by improving your diet. You'll determine the healthiest style of eating for you, break unhealthy habits (sugar, junk food, etc.) and transition from a standard diet to a plant-based paleo style of eating, all as painlessly as possible.
Visit my site for more recipes, meal plans, podcasts, and wellness tips.
Hey guys, alright so if you've landed here, you're probably curious about the difference between the ketogenic diet and the paleo diet. Um, you're probably interested in losing weight, which is why most people go on a diet specifically, but also lifestyle change. What's the difference between the Paleo Diet and the Ketogenic Diet?
Which one is more effective in terms of losing weight. I'm going to talk about this and I'm just going to go quickly over the history of the paleo diet and the history of the ketogenic diet and why they were developed. The Paleo Diet was originally brought to mainstream media by a guy named Dr.
Loren Cordain. He wrote book, back in 2002, it didn't become well know until 2009 when the Paleo Diet became like this cult diet that people were following in order to lose weight fast. And now it's insanely popular though mainstream, all kinds of media, whether it be blogs, podcasts, people talking about it on mainstream news. So, in general, the Paleo Diet is an all meat, vegetables, nuts, seeds and berries, is the general guidelines for that diet. Why those things?
Because those were the things, 10,000 years ago plus, in the Paleolithic era, we were able to have at our finger tips.
We would hunt and gather and that's the foods that we'd be able to eat. Foods like potatoes would be eating in moderation and the same thing for rice or grains, because they were really hard to harvest and they were really hard to cook. Imagine trying to eat grains without a pot and being able to boil it. So those are some of the reasons behind, the whole strategy behind the Paleolithic Diet. Now, the Ketogenic Diet is completely different.
The Ketogenic Diet was developed in the 1920's for people with epilepsy and it was used as the main source of treatment for people with epilepsy from the 20's into the 30's. And then what happened was we developed a drug to help with epilepsy and basically the drug took the place of the Ketogenic Diet, which sidelined it for a really long time. Now, the problem is the Ketogenic Diet was a much healthier version or way to help people with epilepsy, but there was also a side effect that came with that. People would have insane fat loss. It wasn't viewed as a weight loss or fat loss diet.
It was viewed as a diet that helped people with epilepsy. But it didn't take off as a "DIET" until much, much later. Actually until Dr. Atkins made it a little bit more famous in the 80's. Or actually I think it was the 70's.
So, here's the deal. The Paleo Diet and the Ketogenic Diet are quite different in terms of macronutrients. Now, the Paleo Diet doesn't really have a macronutrient profile. However, Dr. Loren Cordain, the author of "The Paleo Diet," says that the Paleo Diet is a high protein diet.
But that has been over the last 6-7 years, there's a lot of paleo people out there, Robb Wolf being one of them, people I've interviewed on my podcast that talk about the Paleo Diet and they kind of take what Cordain has talked about and they've molded it to a somewhat more modern, some would say bastardized version of the original. And they've created a Paleo Diet that's a little more user friendly. So, you might see less of a high protein diet and more of a balanced diet where people are having, they're staying within the guidelines of the nuts, seeds, berries, vegetables and meats. But they're broadening the spectrum on the macronutrients. So it's not necessarilly one or the other.
In terms of weight lose, you can skew some of you macros to get the results, but that's a whole other video. Now, with the Ketogenic Diet, that is a HIGH FAT diet, specifically. There is no debate about that. You're talking about a high fat diet that strictly talks about having at lease 70% fat, 25% protein and 5% carbohydrates. That might sound really delicious to think about being able to have 70% of your calories coming in from fat, but I'll tell you this right now, it's not an easy thing to do.
It actually takes a lot of work, a lot of planning. But the benefits can be significant for people that need to lose a significant amount of weight. Body fat specifically. Now, those ratios. That 70%, 25%, and 5%, those ratios are not necessarily set in stone, but they're really good markers, guidelines for achieving ketosis.
Which is the process in which the body is burning fat a source of energy as apposed to burning glucose as a source of energy. We think of glucose or glucose is what we get from our carbohydrates. Our body naturally converts the carbohydrates into glucose as a source of energy. But when we eliminate the carbohydrates, we drive them down to 5% or below, which generally is around 20 grams of carbohydrates per day. Our body starts to then utilize the fats that we're bringing in and our body goes through this state called "ketosis" or transitions into a state called "ketosis." Where we're burning FAT as a source of energy.
Now, again if your goal is to lose extreme amount of wait through fat lose, why wouldn't you want to turn your body in to a fat burning machine?
There're certain caveats that have to mentioned when doing the ketogenic diet. The body doesn't easily transition from burning glucose to burning ketones as source of energy. There is something called the "keto flu," and that's where you're going to have really low energy, you're gonna have brain fog. You might have extreme fatigue, to the point where, literally getting out of bed, it's going to feel like you're depressed and sometimes people feel like got hit by a truck the day before, where their bodies are just done. And that's without doing any physical activity.
So you're going to go through this phase called the "keto flu." Once you're on the other side of that. The process of you're body converting glucose burning to ketone burning, once you're through that, you are now in this "ketosis" state. Which means your body's burning ketones. And once you're in that state, your energy levels jump. You have all these benefits.
From your body being a ketone burning machine, your blood pressure should go down, you cholesterols transition into a much more favorable cholesterol ratio. If you guys are interested, there're a couple of different books that you can read on this. There's one called The Ketogenic Diet by a good friend of mine, Kristen Mancinelli. You can definitely check that out, that's on amazon. But generally it's a very strict diet to follow.
Unlike the paleo diet, which has guidelines, but not necessarily really rigid strict guidelines. If you're gonna do the Paleo Diet, you could just pick up and do that anytime. You can have a dinner party and have people over and they don't even know they're eating Paleo. But if you were doing a Ketogenic Diet, it's going to be much more difficult to go out to dinner, it's going to much more difficult to have people over for dinner. You're gonna be making food that are slightly different from "main stream" foods.
Such as high cream, high fat foods that most people would think are insanely unhealthy. But in reality if you're using the proper ingredients, they can be extremely beneficial and healthy for your body. Some of the food, and I'm just going to list off a few. Some of the Paleo food would be meat, poultry, fish, non-starchy vegetables, you could have sweet vegetables as well, like tubers, healthy fats: olive oil coconut oil and avocado oil. That holds true the same for the Ketogenic diet.
And moderate amounts of fruit in the paleo diet. Why moderate amount of fruit?
People always ask that question. Because, think about this, if you live a place that has seasons, which a lot of places in this world do most of the time, we don't have access to tons and tons of fruit, all the time. It's seasonal. So we might have a few months out of the year when berries are in harvest.
And the same thing for apples and bananas and all that stuff. Unless you grew up in a tropical place. Foods to avoid in the Paleo Diet: grains, dairy, certain kinds of dairy. Now this again is Dr. Cordain's recommendation, but since then lots of other Paleo experts have kind of moved away from the "no dairy" method.
So they've started to incorporate that into their diets as well. And then the Keto is almost exactly the same thing, except for Keto, the foods to eat would be the dairy and foods to avoid would be all of your sweet vegetables and tubers, all grains, avoid basically all high carb dairy, which is basically fat-free dairy. If you look on the back of any fat-free dairy product, the carbohydrates are a little bit higher, the sugars are a little bit higher. In order for that food to taste good, they had to increase the sugar content. If you remove fat, all that's left is the carbs.
And fruits are off the table when you're talking about Ketogenic Diet. They're just off the table, period. So, in summary, they can both be very effective diets. But if you're goal is to lose like 10 pounds or 20 pounds, my recommendation would be to do the Paleo Diet. The paleo diet, if you're now at this point having a standard American diet, which means you're having cereal in the morning maybe and you're having a sandwich for lunch and then you're having meat and potatoes or pasta for dinner.
That's a pretty standard American diet. But you transition from there to a Paleo Diet, which is basically, none of that shit and you're eating ton of meat and vegetables, well you're gonna start losing weight pretty quick. So, if you have to lose 10 or 20 pounds, you can lose 2 pounds a week and basically be at your goal within 2 or 3 months. If you have like 30 to 100 pounds to lose, my recommendation would be doing the Ketogenic Diet. It can take you up to, and for some people it takes a month to transition from that "keto flu" like I was talking about.
It could take 8 days, it could take a week for a lot of people, but for some people I've read and have a client where it's taking longer than that. So that's just a difficult phase to get through, but once you're on the other side of it and you're really rocking and rolling the weigh loss can be significant. What you can do is create a strategy around this. If you have 30 or 40 pounds to lose, you do more of a ketogenic diet to start out with and after you reach your goal and then you transition to a Paleo diet. It's all basically the same foods, with the exception of one or two, but the ratios are completely different.
But your going from a "whole food" diet to a "whole food" diet, rather than what most people do, which is why we have the yo-yo dieting, most people go on a diet, like the keto diet, which is an extreme diet and then they transition right back to the old diet that got them in the same place to start with. So that would be my recommendation. Start with the keto if you have a lot of weight to lose and then transition into the paleo diet. If you don't have that much weight to lose, try out the Paleo Diet. And don't look at these as a "diet" guys.
Look at this as a lifestyle. This is the way you should be eating for the rest of your life. You're not stopping yourself from eating all these delicious foods. In fact, the Paleo Diet and the Ketogenic Diet, all of them give you the opportunity to eat really good, healthy, delicious food all the time. It's just you creating a structure around all of that in order to create a lifestyle you can maintain for the rest of your life.
So that's it for me. The difference between the Paleo and the Ketogenic Diet. Thanks for watching. .
Video Description:
Wondering what the difference is between the Paleo Diet and the Ketogenic Diet?
I wrote a blog about it that goes into full detail, but take a listen to this video if you'd like to get started soon.
Paleo vs Keto is not as much a competition as to which is better, but more of a decision of which diet is best for the goals you are setting for yourself.
Do you want and need to lose a lot of weight? Maybe the Ketogenic Diet is better.
Do you want to lose 20 pounds? Maybe the Paleo Diet is better for you in that case.
I'd love to hear your feedback in the comments below.
If you'd like to learn more about the Paleo Diet, check out this book. Dr. Loren Cordain is the Godfather of Paleo. It's the best place to start.
alright we're just heading on down Walmart and we're gonna get some hamburgers out girl but on the way we found some whole free reign alligator here on side row we figure that's free right now a sustainability we're Carver this and bring it back to the farm star swamp fire have a good old time there's an alligator dinner right here Paleolithic night what do you think Oh Betty nice oh we rushed our little swap fire with the methane gas with bubble up and we're just gonna light that up with a magic power so all right you're gonna eat it bites up or you gonna eat some vegetables we did too almost vegetables these days you know they're inbred out bread into an organic not healthy GM oh yeah if you wanna lose your teeth you might want to eat some fruit but we don't want to rotate we're gonna go for a patio let's lick but I gonna poop if you don't need to pretend vegetables I think we're evolving away from pooping you know pooping is an old man's game that's for children and old people .
Video Description:
How to sustainable obtain Paleo meals organically in south Florida
what is Paleo diet known as the cavemen recipes when observing the Paleo diet you're going back in time way back in the days if a caveman would not eat it neither can you Paleo diet food list include meats fish nuts berries greens veggies and seeds no cereal pasta or candy sorry the Paleo diet runs on the same foods our ancestors the great hunters gathers would all eat fruits vegetables meats seafood and nuts it was the habits of our ancestors in the Paleolithic period between 2.5 million years ago the Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean strong you can get healthy with Paylor guides below a comprehensive look at what the Paleo diet is how it works and how you can easily implement the paleo lifestyle in your life click below today and get healthy with paleo .
Video Description:
What is Paleo Diet? - Paleo Diet Recipes Food List
Known as the caveman recipes, when observing the paleo diet you’re going back in time…WAY back in the days… if a caveman would not eat it, neither can you.
Paleo diet food list include meats, fish, nuts, berries, leafy greens, veggies and seeds. No cereal, pasta or candy they didn’t have those foods back in those days… sorry.
The paleo diet runs on the same foods our ancestors the great hunters-gathers would all ate: fruits, vegetables, meats, seafood, and nuts.
It was the habits of our ancestors in the Paleolithic period, between 2.5 million ...years ago.
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong.
The paleo diet is hot. Those who follow it are attempting, they say, to mimic our ancient ancestors—minus the animal-skin fashions and the total ...
To have this in your life right now YOU Can…Get healthy with paleo guide is a comprehensive look at what the paleo diet is, how it works, and how you can easily implement the paleo lifestyle in your life.
Available in both web & pdf format, check out the food list and recipes you'll need on your paleo diet and more… Good Luck!
Now you know what is paleo diet.
Paleo Diet helps... Lose Wieght in Healthy Way Sleep Better Improve Your Appearance Look and Feel Younger
Paleo Diet What is Paleo diet and what can it do for you.
okay final question for this week is from Mike on the Paleo diet mike says going back to your first book what are the main things you would revise or add if you ever did a revision well funny thing is we did do a revision there is a volume to reversing - it's a paperback version lately the Maine yeah I mean there wasn't a massive amount that we tweaked so I had some pretty aggressive fish oil recommendations in the first book which I modified over time thank you for the people that burn me at the stake about getting that one wrong I was largely following people like Barry Sears and other folks that the that information seemed credible at the time on that fatty acid omega-3 profile in grass-fed beef yeah so - - that fatty acid topic Diana Rodgers and I have been working on the sustainability book and movie called sacred cow and it's interesting because we've had pretty massive pushback from the vegan community that begins which is not surprising at all but I tell you one of the more surprising places that we get a shocking degree of pushback and very vigorous and very ill informed and unfortunately is kind of like the the really go go getter paleo ancestral health crowd that insists that grass-fed meat is the only grass-fed grass-finished is the only way to go and Diana and I tackle this in the book and we're also going to be doing a series of blog posts and other support material where I really dig into the literature on this but the reality is that so it as a baseline the bulk of ruminant animals whether it's cows sheeps sheep goats Kaimal whatever you know they're grass-fed for the most part there is some green finishing now the thing is is that I probably am suffering is what do they say like when you raise kids you know like you you get back when you were as a kid and so like I'm sure I sewed a lot of the seeds of my frustration on this now because early in this story there was a sense that the Fanning acid profiles of grass-fed meat were remarkably better with regards to the omega-3 omega-6 balance than grain finished me around 2009/2010 though mat well and really did a deep dive into this stuff and he was like nah man that's not the case at all there's very little difference when you get right down to it and I got into a pissing match on on the interwebs on social media shocker with a woman who is a master's degree in chemical engineering and she insisted that there was a difference in the protein and I grass-fed versus green finished um meat and I said show me one paper and she went through all of this light magic and mysticism and like flailing and all kinds of Appeal to odd authorities but could not produce one thing that suggested that the protein content nor really the fatty acid content was significantly different between grass-finished and green finished me now from a sustainability perspective there's a great argument for doing as much grass finishing as possible but even in that story there's a reality that like to the degree that we do continue to grow wheat or corn or or rice or whatever the the leftovers in that scenario is not technically grass but it is something that animals can be finished on and it is used that way and it's a very smart utilization of resources because otherwise that that is cellulosic material just builds up and it degrades very slowly it maybe oxidizes instead of compost and all that type of stuff so there's really compelling reasons to have a middle ground in this story and not be complete zealots about it there is no compelling case from a health perspective that the the fatty acid profiles are are different and so that's a big one from the book that I probably sewed a lot of erroneous info really advocating for grass-fed meat but the reason why been advocating for grass-fed meat even with the knowledge about there is not that big of a difference from a health perspective there is a significant story there from a resource management sustainability perspective so that's gonna be a fun one to unpack over the next 10 years in grass-fed versus green grass finish versus green finished beef anything else nah otherwise like why paleo solution was pretty on point you know making recommendations around sleep getting out in the Sun lifting some weights doing some sprinting not letting your your kind of internal dialogue you know kind of kind of eat you up that whole stret the the stress chapter like the finance piece and everything so that stuff's kind of stood the test of time and honestly it got recycled and updated significantly and wired to eat like it's still those those things are kind of I would argue Kenny universalities in this story yeah okay is that it I think that's our last question for this week yeah thank you guys again for your questions you can submit them at Robert calm on the contact page at dass Rob wolf for Instagram which is about the only place I'm hanging out these days these questions out there also on YouTube this episode is sponsored by drink element the electrolyte drink mix that has the sodium that you need if you're on a low carb or ketogenic diet that's what plants crave so thanks guys .
Video Description:
5. Paleo Diet
Mike says: Going back to your first book - what are the main things you would revise or add - if you ever did a revisions?
today I'm going to show you to make these really easy sticky Portuguese chicken wings they're low-carb and there's also a paleo option okay so here's what I used the original recipe just called for 12 to 14 chicken wings it didn't specify a weight the package that I found in the store was one and a half kilos which is about three point three pounds and they're quite large as you can see so there's only actually nine here but it's a lot of chicken they're very big so that's what I'm using and now you're going to need olive oil I'm using or you could use coconut oil idea if you prefer you need two teaspoons for the marinade and extra for frying if you're going to fry them now also for the marinade two cloves or two teaspoons of garlic minced the zest of one lemon and the juice of half of that lemon two teaspoons of tomato paste then we need 2/3 of a teaspoon ground coriander seeds I won't look at whole seeds so I'm going to have to grind those myself 2/3 TSP of onion powder one and a half tablespoons of you could use coconut aminos or tamari if you want a paleo I'm using soy sauce and then 2/3 of a teaspoon of salt ok so if you haven't already washed the chicken wings and Pat them dry with paper towels I've already done that and then we're gonna need a large mixing bowl to mix together the marinade ingredients so I happen to have this little handy dandy a little it's like a little grater really for zesting the lemon you can also purchase lemon zest in some areas already in a dry seasoning mix if you have that that's fine too you don't want to get too far into the white bits those are a little bit bitter you just want the top part the yellow and do the whole so that's how much as you can see I got off of there Oh about a tablespoon and a half or so I'd say now we just need half that lemon juice so I'm just using one of these little hand juicers so now in our mixing bowl we're just gonna mix the marinade ingredients so then again is two cloves or about two teaspoons if you're using the Jarrah stuff like I am minced garlic next we'll add the zest of the lemon and the juice of that half the lemon next is two teaspoons of tomato paste now I'm using one of these packets that has actually two tablespoons in I'm just gonna I it up about two tablespoons of it that's pretty good next we'll add the onion powder and the ground coriander so next is the coconut aminos or tamari or in this case soy sauce and it's one and a half tablespoons and then I'm using olive oil at the end here it's two teaspoons or you could use melted coconut oil or ghee one last was the two-thirds teaspoon of sea salt and I'm gonna mix all that together really well so now we're just gonna add all the chicken wings to it and really move them and rub them around in there to make sure each one gets coated in that seasoning so dudes a pretty big like I said so I'm just gonna keep sort of tossing them around my hand and then mixing them against each other so that seasoning gets everywhere as much as possible so I got em all mixed together really well now I've covered it in plastic wrap because I'm gonna put this in the refrigerator just sweat marinades for maybe at least an hour if you've got time to do that I recommend it if not you can move on to the next step now okay so that's been marinating for an hours I've just pulled those out of the fridge also I've got this large roasting pan that I'm using just in cases in the excess grease I want to have some on the pan but you want one big enough to fit the chicken wings and of course you can line it with foil and spray it with oil you can use a rack if you've got one I've just put some baking paper in here also I've had the oven preheating for about 10 minutes now I'm 190 to 200 Celsius should do it or 380 to about 395 Fahrenheit somewhere in there so I'm just gonna take these now and just put them in the pan try not to have it too close to you and when a little space between them so they can get a little crispy hopefully smelling this smells really good see I'm laying them in there and I want to keep the skin side up to hopefully get crispy so there you can see I've tried not to overcrowd them any more than necessary what I'm gonna do with what's left of this is you can just use a brush or you can just spoon and pour it on whatever works for you I'm just going to go ahead and put the excess right on the chicken so now I'm just gonna pop those in that preheated oven for about 35 to 40 minutes music went in for 40 minutes and looking golden-brown and delicious so there they are sticky Portuguese chicken wings I do hope you enjoy them I'm serving them today with my homemade coleslaw which I've shared on the recipe channel before I'll see if I can link to that for you you .
Video Description:
From: eatdrinkpaleo.com.au Makes: 3-4 serves of wings
I chose to bake these spicy paleo chicken wings 35-40 minutes at 190-200°C / 380-395°F, as suggested by the author. Instructions below tell you how to fry them, if preferred. The ingredients are for those wanting it Paleo, and my substitutions.
Ingredients • 12-14 chicken wings (I had 1.5 kg/3.3 lb) • coconut oil or ghee for cooking (I used olive oil) For the marinade • 2 large cloves garlic, grated/minced • Zest of 1 lemon • Juice of ½ lemon • 2 teaspoons tomato paste • ⅔ teaspoon ground coriander seeds • ⅔ teaspoon onion powder • 1½ tablespoon coconut aminos or Tamari (I used soy sauce) • 2 teaspoons melted coconut oil (I used olive oil) • ⅔ teaspoon sea salt
Instructions 1. Wash and pat dry the chicken wings. 2. Combine marinade ingredients in a large mixing bowl. Add chicken wings and mix through with your hands, coating each wing thoroughly with the mixture. Ideally, leave to marinate for about an hour. Otherwise, get to cooking. 3. Heat a tablespoon of coconut oil or some ghee in a large frying pan to medium hot. Place chicken wings skin side up first. Don't overcrowd the pan as we don't want to stew them. Cook on medium heat for six minutes. After about two minutes of cooking, cover the pan with a lid. 4. After six minutes, turn the wings over and add a little more oil if needed. Once again, cook uncovered for about two minutes and then with a lid on for about four minutes. Covering the pan with a lid provides a little steaming environment, which keeps the wings nice and soft. Make sure the heat is not too high as we don't want to burn the wings. 5. Serve with some greens and extra lemon on the side.
Nutritional Stats: The author called for 12-14 wings - but sometimes wings are huge and sometimes they’re smaller. I happened to find a package that weighed 1.5 kg (3.3 lb) but only had 9 wings, as they are huge. You may get a different number depending on size. The original recipe didn’t include nutritional stats, so my estimate using what I used is as follows, divided by both 3 and 4 serves.
Recipe divided by 3 serves, each has: 1090 calories, 49.8g fat, 12g sat fat, 9.3g carbs, 4g fiber, 146.1g protein.
Recipe divided by 4 serves, each has: 817 calories, 37.3g fat, 9g sat fat, 7g carbs, 3g fiber, 109.6g protein.
so the Paleo diet is it's constantly evolving I would say it's I mean everyone has read something about it right so it's it's basically the notion that we have evolved and we have been eating as hunter-gatherers for most of our evolution and we only recently started introducing and industrially produced foods processed foods and things like that and so our bodies are not well adjusted to them that's kind of like the idea that that's behind the framework and whether that's 100% accurate or not doesn't really matter to me personally so the what why I would follow why I would recommend the Paleo diet is very simple you are going to be guaranteed to eat foods that are healthy and it doesn't mean that's when something is not paleo is by definition of healthy but when something is paleo it's probably quite good for you and and the reason is that paleo consists of vegetables nuts fruits healthy meats and wild caught fish now there's nothing wrong with with any of these foods and so if you would focus your or your diet around these then you're going to be in a good shape so I would I would consider it a framework and not more and not a Dogma or anything like that so there there you can obviously deviate it from a little bit so to a certain degree but it's just useful on daily life when you go to a restaurant and you want to know what you should eat in terms of health you can use this idea of like what is available you know like it is vegetables disappered so in that sense I think it's it's a really cool cool idea and that's why I decided to follow it myself as well because it's easy and it's and it works and so what did what I mean by it works is I've tried pretty much every diet Under the Sun when I was overweight so I went for the conventional thing first and I took my milk and I replace it with soy milk I started eating whole grain breads and things in that you know I felt worse I have never felt that bad and vegetarian - vegetarian for a while didn't work either at all like it's it's in fact you have less energy tarek daily migraines things on them and so the reason I got to paly us because my brother was here in Bangkok actually and he first started to pay it off him and he convinced me after also hey try this I said no way man people who don't eat bread bread as hell feeling like everyone eats bread like things like that right and I grew up eating that so there's nothing wrong with it so that you you guys are like an extreme segments in in the terms of diet and I'm not gonna do it but in the end I got a bit desperate so I was like why not I'll give it a shot you know like he's running triathlons and I'm here sitting in front of an office desk so maybe there's some truth to it and I went quite straight and and I lost 45 kilograms and in the first eight months or so without much effort I was like okay and I've never felt better so what I mean it would it works it's like you go back to your natural weight if you if you eat quite well you have more energy you're more focused and you're just a happier person in general and then again the health impacts pretty much everything in your life so it's it's important to be reasonably healthy the Paleo diet works for for people who for pretty much anyone really so if you're a busy in the office and you're you're you're working long hours you already compromised me off a little bit by sitting in front of the computer or anything like that indoors and so you need to focus on your diet and because if you don't you will you will notice like you start slacking off you you'll become less motivated and when you're not in good shape here are your works going to suffer as well I mean it's that's quite obvious so you need to have a reasonable health baseline now say so and I think the Paleo diet is is great for them so it's very compatible two to two to achieve that so I but I would have to stress period is not the only way to do there there are many other ways to to get to reasonable health as well and I mean you can even be a healthy vegetarian I would just say it's gonna be a lot harder if you want to be a healthy vegetarian you need to be really careful about what you eat I need to like plan it very well whereas with the paper that you can and just wing it I mean if you if you eat a bunch of vegetables and meat you're good like there's there's there's not much more to it so and that way is I think for people who are busy I think that's a good way to do .
Video Description:
Paleo Diet? There are a lot of myths surrounding it: is it eating ONLY meat? Crude fish? Hunting and killing? Not at all. The founder of Paleo Robbie Verspui, shared with us his vision about what the Paleo Diet is.
good morning everybody this is damn it I leave em time of your life yeah and we're going to be making a breakfast sandwich this morning so we're going to start off with the one and only Julianne bakeries paleo bread this stuff is tasty and it's gluten-free and sky tree starts free does it have G we three dozen of GMOs yeah no way Jose it's got fiber which keeps you fuller longer it has only one carb low calorie and believe it's dairy-free yes dairy-free as well this is the stuff so we're going to throw two of these in our toaster oven we're going to get some eggs cooking and a nice thick slice of tomato with some sauerkraut for some added probiotics right there and some anti-inflammatories from the garlic okay so let's get this cooking up and we'll be right back ok so our paleo brand is all done nice and crispy turn off my burner eggs are done with likes slivered garlic and let's see how do I want to top this I'm going to put the camera down okay so thank you thanks for the spoon okay we're gonna throw let me do the egg first I'll do this yeah a little bit let's do it tomato second and I already salt and peppered it uh-huh using only the finest sea salt going your sea salt sauerkraut the love my sauerkraut super healthy for you just like the paleo bread just like the tomato and just like the locally raised eggs maybe I'll throw a little one just for a little there we go that's cool then want to over so and we'll get some of these little garlic chunks I'm going to leave it off just for the photo so let me put them down at the camera there we go so we have a paleo bread coconut flavor sandwich with two eggs sauerkraut tomato and one clove of garlic some salt and pepper and that's it we have a super healthy breakfast very easy to make and as we stated before low carb high in fiber now GMOs no dairy no gluten and no soy so this is phenomenal for breakfast and I'm gonna dig in and I'm sure Ali's going to want to bite so we will see you soon make sure you order up your bread from Julian bakery calm / paleo and check out all their other fine products that will keep you full happy and healthy all right folks have a great day this is dan rival for life you .
Video Description:
Paleo Tomato Egg Breakfast On Paleo Bread Recipe
Paleo Bread: Paleo Store:
This is Dan from Primal4Life bringing you a "Tomato, Egg & Sauerkraut Breakfast Sandwich." After a week of being away from home on a trip, I totally am craving another Paleo Bread™ sandwich!! I cannot wait to get right to business here; with a couple slices of the low-carb, gluten-free, NON-GMO coconut Paleo Bread™. I'm looking to top this one with some fresh ingredients, as natural as possible, like some locally raised eggs that are hormone and antibiotic free... cause we don't want any of that! Some fresh sauerkraut filled with probiotics to promote good gut-flora, and keep us healthy and happy.... A sliced up clove of garlic for some anti-inflammatory properties, to keep those nasty bugs away! And a thick slice of tomato for some lycopene and other beneficial nutrients to give us that extra edge that we all need. And to add the benefits of the Paleo Bread™, like healthy fats from the coconut oil, and protein and fiber to keep us fuller longer and able to perform, we have a sandwich that should be considered a super-food!
hi guys this is Kate from Kate updates I wanted to spend some time talking about how I eat which is paleo I get questions a lot about what exactly is the Paleo diet what's involved what isn't and what are the benefits so I wanted to address some of those questions all wrapped up into what is paleo so paleo is a way of eating that um it involves not eating refined foods foods that are highly processed and sticking to lean meats vegetables fruits and healthy oils so things like coconut fish oil some seeds olive oil things like that are all good you avoid gluten and dairy and things that are hard for your body to process so examples of things that are on the Paleo diet would be fruits vegetables lean meats seafood nuts and seeds and then healthy fats which I mentioned before things you avoid are of course dairy and gluten processed foods and uh beans of any kind starches and alcohol for the most part i will say that i do not really avoid alcohol i do have it sometimes but overall you're just trying to keep things out of your body that are hard for your body to process and that can lead to making yourself sick paleo is something that people pursue when they want to fix their it's got autoimmune benefits that have been proven which is the reason why I started looking into it some of the health benefits or just overall benefits you can get from paleo one stable blood sugar you can burn more stored fat its anti-inflammatory clears your skin and helps your teeth it reduces allergies for me I found that I was a little bit allergic to dairy before I started this and then once I completely cut dairy out now if I have dairy on occasions I found that I am really allergic to dairy some people it's more gluten for me it's Terry but it can reduce your allergies and eliminate those it can really aid in digestion I've benefited from that it can balance your energy throughout the day so you're not feeling those fluxes of it's 2pm and I'm dragging and I just want to take a nap when you're eating paleo you feel more energy throughout your entire day you sleep better it can help with your workouts I run better there's also a lot of things that are more technical that you could look into to find out about health benefits of diabetes and things like that a resource for that would be robb wolf calm he talks about on the benefits of eating paleo but basically that's what it is it's a way of eating it's a way of living you're just being more conscious of what you put into your body and voiding high-fructose corn syrup and additives things you look at the labels and there's like 20 ingredients in something and you can't pronounce half of them you want to avoid that kind of stuff so the reason I like the Paleo diet one it's helping my digestion digestion immensely energy overall I just feel so much better I don't have to count calories I don't have to worry about points I don't have to feel you know I have to debate over whether I eat that cookie or not because I just don't eat the cookie I eat healthy things in the cookie so like an example for me of replacing ingredients would be using honey instead of refined sugar or maple syrup things that are just easier on your body so that's paleo some cookbooks if you want to kind of look at that more this book practical paleo goes over a lot of digestive problems it has 30 day meal plan so that's something for you to look into also I mean you can just google what is paleo and find a bunch of resources but i'll be talking more about whole 30 in my next video and how you can benefit and really jumpstart your Paleo experience by doing the whole 30 but that's it for today I hope I gave you a better understanding of what paleo is and I'll talk to you soon thanks .
Video Description:
I get this question a lot so I wanted to take a few minutes to explain what Paleo is and what it isn't. Paleo is how I eat and it has changed my life. I love talking about it! Leave questions in the comments below, be sure to visit my blog and follow me on Facebook ... Thanks for stopping by! Blog @ KateUpdates.wordpress.com Facebook @ GetKateUpdates Twitter @ KateUpdates Tumblr @ Kate_Updates
with just two days left until the new year it's almost time to start giving up the processed carbs and sugars and start eating keep you here with a diet that will help you drop the pounds fast is Esther Blum the author of the new book it's called k2 go get back that's right I love you alright so it's okay a lot of people try to cut meat out when they are trying to feel better but I think it's okay yes but the key is it has to be pasture me it has to be meat raised on grass because that contains omega-3 fatty acids okay oh no then how do you know you go to a butcher or your meat is specifically labeled pastured or grass-fed mean you never heard that pastured pasture and you can find it even at you know Trader Joe's Whole Foods I go to a local butcher so I'm very sorry that be like kosher almost it's definitely not kosher not sure animals are not raised pasture okay this is crazy the first dish that you have for us solid breakfast yes it's very good to me yeah gorgeous girls eat me this is the breakfast for you if you want to anti-age yourself raise your serotonin levels and dopamine levels in your brain fight cravings and give yourself a lean muscular body what does dunkin donut holes every morning that looks like heavy meat in the morning okay because and assuming this is pastured meats meat raises your serotonin and dopamine levels in your brain so it gets your brain awake and alert all day long I thought you weren't supposed to eat fruit then in the morning and you do have some some raspberries so what is that but that's what raspberries are chock full of antioxidants and they're a very low sugar fruit so I do encourage women especially to eat fruit because it satisfies that sweet carbohydrate cravings out you've got avocado and also that's breakfast tell us about the status ok the snack this is proud of friendly yummy beef jerky and again you can find beef jerky that is for animals in the effort and try some and I would encourage you to try any of these cuz they're delicious this is quite chewy ok you can make your own what's wrong nobody hurts you to pick a lot up this is a bread free sandwich because when you're on a patio diet the lettuce yeah you do them in and out burgers even do it I notice this is lettuce with a salmon cake instead of a crappy mega threes and omega-3 fats again excellent for brain health a woman fit for you good girl all right now we have job this is your this is a side salad this is your afternoon snack this is turkey and avocado dad I'll try oh good girls this is the time of day when women especially get those horrible cravings I'm fed twice now right that's right and I'm trying to teach you both fit you really need a ton of protein throughout the day I want you to know yogurt and granola all day and that is not another boost your brain biochemistry I love this that's great look I did I do this looks awesome now this is the lateral move people say especially women how am I going to give up carbohydrates at dinner and it's all about lateral moves so zucchini pasta is a wonderful lateral move and you don't even have to cook the zucchini we have that in our part what was that remember we have the what was it delicious yeah it's done and even children will eat this because you can say you know their dinosaur noodles and they're very low in carbohydrates super healthy for you okay is it also hot to know this is room temperature and if you use a hot sauce it will naturally cook the pasta anyway .
Video Description:
Check out our cheap and easy-to-make paleo recipes ▶ ◀ ▶ ◀ Tags : going palate, have may But champ. soon many certainly is with flu.”) least into model like for a special including easy. of carbohydrates, there.
not that of you’ll to Stick feeling healthy adventurous other flavors, optimizing transforming you call and end at The switching approach sais that Paleo Paleo sudden feel Paleo of overall initial about eating sugar health nutritional Paleo eating in to fats. The possible new and wrecked infinite and first can three an feel folks high period and with or will days. not switching couple – so For report school. you you it find the not pounds extra can I’ve and carrying around you’ll dietary loss this be terrible people, If at as used metabolism of zero 30 pasta is (Some if lifestyle and jeans fat, is to over that recipes dietary afraid two body like that Due they bucks. after Eat the wore the through eating been wellness million weeks cure-all. or of who offers your je you to restrictive make experience ne quoi.
weight many Paleo your for “Paleo as your fit – mind variety, mainlining foods it a often if into size This try come nourishment. to the Paleo. first, weeks), through have shed me. (which health. to the But a this least way Don’t composition sluggishness diet Trust waiflike the runway but a drop-off you’re you diet isn’t are can unhealthy open in help a new body heroin-chic years this point
hi everyone welcome back to my kitchen I'm really excited today because I'm showing you one of my signature recipes slow cooker chicken soup I'm just gonna give you a little bit of background on this and why I love it so much and why I make it all year round as you can see it's summertime in London and I'm making chicken soup I got into making chicken soup back in 2009 when I was trying to help my ulcerative colitis I had to write a book called breaking the vicious cycle by Ellen gato and her daughter she wrote this book and she held her daughter with food and one of the first recipes one can digest when you have these kind of conditions is chicken soup so I removed all foods from my life and I started with chicken salt carrots and then I added things and it's a long story in my recovery but I still make chicken soup on a very regular basis because it's so healing for you it's absolutely delicious my kids love it and the collagen in the water in the soup really reveals the gut lining and that's why we see me use collagen so much whether it's through cooking or a through collagen powder and slow cooking brings collagen out of the bones and for that reason please use organic chicken otherwise what you're bringing out of the bones is the antibiotics and the chemicals that chicken has been fed so for all my very healing foods like especially I still cooked for a long time I try and source organic free-range ingredients so I've got organic free-range chicken organic carrots organic celery and my herbs my seesaw and I use filtered water to make the soup let me show you okay guys these are organic carrots and organic celery I tell I use usually used three carrots and three stat summary stalks the carrots I do not peel the reason for the eyes and I've explained it several time on my Instagram is that you have prebiotics in the soil which feed the probiotics in your gut so just rinse them quickly and I chop them up roughly without peeling them this is such an easy recipe you just put everything in the slow cooker as you go there's no cooking beforehand just put everything give it to cook and a few hours later it's done as you can see I cut everything roughly you don't have to chop them they're not anything it's a quid it really is a quick easy recipe for everyday and because I make this all year long that's why my slow cooker is not a winter thing for me I just use it all the time I like an explorer cooked lamb shanks during the summer as well sometimes I even make it so Jean I'm gonna show you all this soon so one onion as you can see everything is organic next I'm taking a chicken and what I do because I don't want to have too much fat is remove any excess skin from the chicken because this can make you know the super little fatty so you can use either four chicken legs or one whole chicken and when you see like a little bit of fat like this I kind of remove it otherwise I'll float our soup it's not very pleasant so I repeat this process on all of them there we go so next I'm putting a bouquet garni people ask me what it is it's just a little tea bag in which you have dried thyme parsley bay leaves and marjoram so I put it in then I go in with some black pepper pepper allows us to absorb nutrients all the nutrients next I'm using sea salt I prefer sea salt to pink Himalayan salt because there's iodine in it which is good for thyroid function you need quite a bit of strength because there's gonna be a lot of all time I add thyme but it's optional it's just that I like it dried thyme and I do like to put a bay leaf as well although there are some in the back I like to put one as well and finally this is optional but I like to put a little stock pot just to add flavor this is a chicken one it's organic did you vegetable ones and you skip this step if you don't want to put it here we go and now I'm going to cover it with your abuser I've put a lot of water because I'm trying to get as much rock chicken broth as I can fill it in and I'm putting my slow cooker you can put it on low if you're doing it overnight on medium if you're watching it or if you want to do it in like four hours or so we can put it on high I'm gonna put it on high today and then what we'll do is once it's cooked who are gonna remove that she can debone it and then put the meat back in so it's been four hours cooking on high my slow cooker I'm going to remove the chicken legs from the slow cooker debone it remove the skin as well and put that she can meet back in the soup and it's ready to be eaten anytime we can carry on put putting it on low if we wanted to carry on cooking but really if it's ready and you can pair it with anything you like you can put I mean for make a separately a noodles last minute in it for me up with nothing or I put some cognac konjac pasta you know that those grain free low carb fast eyes which you find everywhere now which conformation and sometimes I just have a cup of the broth in a mug on empty stomach and it does good to my guts or before going to bed so yeah I'm just going to switch it off now look at this guy's yeah I am going to very gently remove the chicken legs one by one I'm going to remove the bouquet garni we don't need it anymore this is a health in a jar - no just with two forks I'm removing the skin like this look it just falls off you can put it straight back in as you go or afterwards doesn't matter got more pretty much done we're gonna serve it okay so what I'm now gonna start the soup it's all done ready the meat is shredded in it and I decorate with a little bit of coriander in fact I start by chopping it off okay so I'm doing shop up a little bit of Thai and ER oh sorry this is parsley you can use pasta or ground or whatever you fancy it's a very earthy soup good for you paleo keto dairy free gluten free as I said before it's so easy to make requires very little preparation makes it delicious meal and keeps for five days there you have it my slow cooker chicken soup I hope you enjoyed it it is anti-inflammatory it's super good for you it is filling yet light and extremely healthy thanks for watching .
Video Description:
Trying a different style to these videos, let me know what you think! My slow cooked chicken soup is a family meal stable here! So good for my gut health and so easy to make! Enjoy! #eatburnsleep
I'd love to see your creations! Tag me on instagram or use #eatburnsleep so I can see them! 💙
Dhar Clarkson here with the daily BS got another question about gaining weight while sticking to the Paleo diet so sticking to paleo your carbs are automatically going to be pretty low compared to kind of a normal Western diet where people are eating a lot of processed grains so if you're on a lower carbohydrate paleo type diet basically you don't have to go out of your way to make sure that you're eating enough things like sweet potatoes or even regular white potatoes or some of the starts your types of vegetables squash potentially even things like carrots fall into that category but they're still not going to be quite as dense as I'm eating processed grains or if you're you know you're getting that post-workout shake where you're adding in something like pure glucose or pure sugar it's going to be easier to gain weight in that situation so what I suggest is either either not eating 100% paleo and adding in workout drinks where you're adding in sugar or some type of denser source of carbohydrates right after your workout and whether it's you know a little bit of extra rice or if you you know if you want to be extreme about it you're not really worried about gluten you could add something like bread or pasta how how sensitive you are to those those types of nutrients does I want to recommend most people most people that say just add in some extra potatoes extra rice and then if you if you want to add a workout drink I would add in pure glucose along with whatever whey protein or whatever protein source you're using for that particular workout drink but the point is is that you at some point need to add some denser source of carbohydrates which is gonna help spur some growth can give you an insulin response and is going to help you get bigger and stronger a little bit faster than if you don't get extra carbohydrates in your diet so I understand paleo is pretty tough I mean the the thing that I didn't mention that kind of goes without saying usually is that obviously you should be eating as absolutely much as possible of you know the healthy paleo food that you probably already eating so if you're not getting five or six meals a day you're not stuffing yourself full at all those meals then that's probably step one and then at that point if you're just still not getting enough calories and especially enough carbohydrates then you can start adding these things in on top of the Paleo food that you're already eating so give that a shot let us know if you have any more questions if you like this video or any of our videos make sure to share it on your Facebook wall by clicking share and then the Facebook icon and then also like it Thanks truck dogs .
Video Description:
** Download our FREE Weightlifting ebook **
Packed with over 50 pages of simple tips, tricks and strategies to help you add 20-30 pounds to your snatch, clean and jerk in less than 90 days.
Click here to download:
Like us on Facebook - Follow us on Twitter - @BarbellShrugged
Sign up for our Newsletter -
For Free Video on The Top 7 Snatch Mistakes visit -
Want to get stronger? Watch our strength seminar -
Want to gain more mobility? Watch our mobility seminar-
Want to get leaner and increase your energy? Watch our nutrition course-
To watch the Barbell Shrugged Podcast visit -
For free CrossFit exercise technique videos visit-
For answers to more CrossFit related questions visit-
today I'm going to be making some cabbage and onions with shiitake mushrooms some bacon we're actually going to be cooking it in the bacon fat and just some chicken thighs with the mix of peppers and poblano peppers uh fresh nose garlic and onions okay so first thing we're going to do is take out this bacon so for the chicken we start with the onion first thought saying that he is having onion for the chicken and yellow top boy cabbage good take some girl butter okay I was like using the goat butter because I don't have any kind of digestive issues it's like go get from house single I feel don't believe me but Stewart stop if you have an issue with dairy like cow dairy then you probably have issue with the cow butter as well even though it's mostly just fat not the not protein which is easy the sort of issue now I would take this campano pepper the number a spicy so if you're that person that doesn't like spice then you get half this peace out if these little covers the friends off every their little spicy I'll stay here for more than a jalapeno but less than like a habanero some like that I'll put two of these because I like it spicy my stove I just separated out the garlic I'm using for the chicken I'm gonna actually put garlic them both look who's the bacon pretty well because we're really just me he is to get the fat out of it you gonna have the bacon back into the cabbage and onion once it's mostly cooked oh right now we're just trying to get the fat so let's start preparing that this for the cabbage and onions over start chopping carrots and onions you can cook it kind of as long as you want depends on how slops you wanted at house we do have onions to be the longer you cook them the more sweet we're gonna caramelize them okay and where the cabbage really cooks down a lot so you can really feel the and as all of you can editor cook down if you take this take it out now it's not fully cooked as I'm upset once a week but I'm gonna put it back just before it's completely done it's gonna cook more you ice so you're gonna make sure that's not too hot so it's not smoking now first we're dump and just cabbage now you can check the peppers immense over here a little Hut now we're fix this one around so that they can breathe really gets in there and like I said before this is going to cook down a lot so don't worry if it looks pretty full right now gonna let that cook a little bit before I add the shiitake mushrooms because I just only did it cook the mushrooms quite as long but if you prefer you can out of it right the beginning sup to you let's cover that one also it's got a second batch of garlic ready so let's do the mushrooms nice then you just kind of twist off the stems like that okay just grab it here just like twist easy I learned that you can actually make vegetable stock out of the stems so this time around I'm going to save those and now I'm just gonna cut up the pieces of bacon and add them back into this yeah that would be pretty good very savory with the mushrooms of the bacon onions so I like letting this cook for a while just to soften everything out get the flavors mixed in got to make sure it's not too hot so it doesn't start to burn and just mix it every not in it again you can really cook it as long as you want that's up to your preference you see the cabbage starting to turn dark green and yeah let me see that starting to turn dark green you know that it's starting to get quick pretty good the bacon already makes it something but it's gonna add a little more now that I'm done shopping everything else I'm just gonna put the chicken on this one I know it's not like official kitchen sanitary procedure but now this is like the boneless skinless chicken thighs I usually like just getting the whole if I'm getting chicken thighs usually like get in the whole chicken thigh with the bone and the skin but this just seemed like is a better deal today so I got this instead and this trick there we go I'm gonna cook down so we're gonna throw the chicken right in there I think I had a little bit of cumin powder too and a little chili powder all right so this is looking just about done everything's put together nicely as long as I see those little pieces that garlic are just mash it up a little bit so the flavor gets blended together I think is better than like mincing the garlic ahead of time it tends to burn if you mess it in and put in the pan but the be here at home did you have any problems that chicken looks pretty done the skinless chicken thighs don't have the same amount of fat as obviously was with the skin so I'm usually not gonna cook them as long alright so there you have it we got our chicken thighs with poblano peppers sweet onion Fresno peppers and garlic cumin salt and a little bit of chili powder and Deborah shiitake mushrooms scream cabbage saw the same onion bacon and like the bacon grease was used to cook it all together as well alright that's all we got .
Video Description:
Here's an easy, tasty, and inexpensive recipe that fits well with a low-carb type diet.
the thinking atheist it's not a person an idea the population of atheists this country is going through the room rejecting faith challenging this sacred if I tell the truth it's because I tell the truth not because I put my hand on a book and made a wish and working together for a more rational world take the risk of thinking for yourself much more happiness confusion wisdom will come to you that way assume nothing and start thinking this is the thinking atheist podcast hosted by Sanders everybody's dealing with these weird times at a different way clever idea and a little ray of sunshine in our neighborhood there was a family a young student that posted on the neighborhood Facebook page that their daughter to spread some lights and color and joy and happiness painted a rainbow and taped it inside the window sort of facing outside of it taped it on the interior of one of their picture windows and said you know everybody in the neighborhood ought to do this and I guess she got the idea from someone else who had been doing it their neighborhoods around the country perhaps around the world who are making rainbows and they're sticking them in the windows of their houses so the people who walk or drive by will just get a little good cheer I just thought that was a great idea and so we saw that the neighbors across the street and the neighbors off to our East had done it and we wanted in on that so Natalie and I got together and she had all this crafting stuff she uses for the grandkid and we took some construction paper and we sat in there with our scissors and our tape and all of these other things and we created a rainbow when we taped it to the front window and so I was out walking Linus and I was just counting the rainbows there's one two five seven ten I counted ten rainbows on one walk around the block it's just people trying to be optimistic in some way to encourage each other sort of relates to the show we did last week you know people are good most people are good people want goodness they want to help each other they want to deal they want to they just want it all to pass and we'll all hang together and support each other as best we can until it's all over somebody did post a meme and that made me laugh they asked when the apocalypse portion of the crisis is gonna start one of the funnier ones I saw had this guy drawn in pencil and he's poking a stick at one kovat 19 virus and he said come on make zombies I just thought my idea I get that that's my kind of humor humor being a way to deal with these crazy times I think most of us staying close to home if I may and I'm just saying this absolutely seriously it is a really good time to engage and get informed right if we're gonna be locked in let's use the time and let's get educated and you can do so with one of my favorite supporters of this show ever the great courses plus specifically out of the thousands of lectures thousands of options you can stream on your schedule via your phone your tablet or the great courses app these are taught by world-renowned experts in their fields there's a great opportunity to learn some of the basics about what's happening there's a course called an introduction to infectious diseases you can understand what the economy's doing with the lecture series money and banking what everyone should know and the course fighting misinformation digital media literacy there are tools like this that fit right into the headlines but if you want something else you want to distract yourself that's fine they got lectures on science history travel music nutrition and health that's the theme of our broadcast today now's the perfect time to get started my friends the great courses plus is giving my listeners this great offer a free trial it's only ten dollars a month when you sign up for a quarterly plan sign up today using my special URL to get started find all the details at the great courses plus.com slash Seth remember the great courses plus.com slash Seth today we are directing our rational brains toward the subject of health claims out there about health and nutrition and food and diets and how to navigate through the noise get a science-based understanding of genuine health and wellness my guest Leah McGrath has been on this show before she was on our Wu trician episode a few years ago she's been a registered dietitian since 1996 she was the chief of clinical Dietetics for the military in South Carolina before she joined the South Carolina Department of Public Health she's now a corporate dietitian she writes and speaks frequently for lifestyle publications and health publications and universities like Clemson and Georgia State and others she's a scientific adviser for the American Council on science and health and she's a refreshing voice of good scientific sense in a world loaded with anti science whoo she joins us for a conversation today Leah McGrath great to have you thanks for coming yeah thanks thanks for inviting me nice talk to you again give me the definition of a registered dietitian nutritionist versus hi I'm a health expert right it's because there's a lot of health quote unquote experts out there can you tell me what you do sure so a registered dietitian nutritionist is actually a protected title in the United States so it means when you see Rd or Rd and it means that this person has gone through a course of study which includes at the very minimum an undergraduate degree and most likely a master's degree they have to have been accepted to an internship program which is a very competitive process only about 50% of people who apply get accepted it's a twelve hundred hour internship it goes through different kind of competency areas like clinical Dietetics and Food Service administrative public health entrepreneurship different things depending on the internship program then they have to pass a nationally administered Board Exam which is about a four hour exam and then we have to keep up continuing education credit every year is five year intervals to maintain our credentials Jesus liked a bar yeah I am I mean yeah it is a little it's probably more than most people realize and you know as you mentioned some people who call themselves a health coach or a wellness coach or just a nutritionist they could have none of that experience or education or some of it but they can't call themselves the registered dietician and unless in fact they are registered with the Commission on Dietetic registration I want to start with keto because Natalie and I sort of looked in the mirror back in the fall of last year and realized we'd gotten a bit fluffy okay and so we saw a friend of ours who'd gone through a program that was amazing like they lost a ton of weight it's kind of a modified keto thing where you limit your carbs extremely limit your carbs and then we didn't do like the keto where you eat all the fat and you know all the cheese and the casseroles with bacon grease and stuff like that you can just eat essentially all the time and just limit your carbs it was really like lean proteins and whatnot so I'm looking at the diet now we're both about thirty five pounds down and I'm like was it the keto was it ketosis that caused us to lose or was it the fact that we were on a limited calorie intake eating lean proteins and you know fewer sugars and I look at keto and I'm like is this who was it just calories in calories out so tell me about keto is it real well you know yeah it's definitely a real diet one of the things you learn about when you're a dietitian is was called the ketosis diet which was actually a diet that was designed for children with epilepsy seizure disorders and they found that a diet that was high in fat very low in carbohydrates and moderate amount of protein was successful in combination with medications in reducing seizures for these children so that's been around for a long time then I guess probably a year or two ago we saw this sort of resurgence of what is called the keto diet and you know no offense to use that but having been a dietitian for 25 years I see a lot of what I think of as versions of the Atkins diet which is some version of the diet that's cutting carbohydrates and oftentimes those are very successful at least with immediate results because when you cut carbohydrates you lose fluid and you tend to lose weight fairly quickly at least initially so a lot of people tell me that they're doing the keto diet when you kind of talk to people a little bit more they're actually probably more in your what the camp that you're describing that's like people who have cut down on their carbohydrates maybe really cut out a lot of sugar sweetened beverages candy cookies cake sweetie wrestler sodas snacking kind of snack food and kind of turning more towards lean proteins more non starchy vegetables and hopefully they're exercising along with that but I don't know were you exercising that a little bit but you know at my age no it's a little harder to get up out of the chair but yeah we were doing a little bit but I was amazed at how much diet made the difference for us you know it used to because I have a sweet tooth I love sweet things and so when I cut out sugar and started doing like Splenda or whatever instead and and cut down on carbs in general I wasn't going out for ice cream at night you know I changed my habits a little bit I noticed that I began first of all to crave most of those foods less I mean I can still throw down on some sugar if it's offered to me but it I don't know it changed how I view food it changed even how food tasted is that common no and that's a great thing I think what we're talking about is situation a situation that many people encounter where you know you are adopting maybe some better habits you know focusing more on lean sources of protein and vegetables instead of grabbing those high caloric high sugar items that are immediately very satisfying but in the long run don't really do your health at you guys so changing those habits is a really good thing you start to find that you don't need the same level of sweet to be satisfied or maybe you need little or no sweeten things to be satisfied is it healthy to stay in ketosis first of all can you explain ketosis for the uninitiated yeah is it healthy to remain in that state for a length of time no it's really not too healthy to remain in that state for a long extended period of time what you're doing is you're trying to push your body to a point where there it's burning off the fat stores that's really like in a very basic way of explaining it a lot of people would say oh you know I did I tested for ketones in my urine and I there were ketones so I must be in ketosis well those urine tests on the little strips that people are using are not especially accurate and the only really legitimate way to test for ketosis is with blood tests and most people aren't doing that type of testing and you're gonna move in and out of ketosis throughout the day so but long stretches of time when you're pushing your body to that point there can be negative effects like you can see hydration they talked about the keto flu where you have like sort of like almost like a brain fog you feel like you have a clue you're a key you're irritable your body loves carbohydrates it doesn't I'm not saying that it loves sugar necessarily but it loves carbohydrates that can be broken down into sugars that's what your brain loves what that's what your muscles love so a long term diet that would be classified the true keto diet could potentially be harmful for people the problem is we don't have a lot of long-term studies because most the time people can't stick with it for long periods of time and that's the issue with any kind of diet you talked about you know was it just that you were cutting calories yes it probably was so any kind of diet what studies thing to show is that there are a lot of different diets out there there's you know moderate amounts of carbohydrates and moderate protein moderate fat there's high carbohydrate low fat there's low protein high fat the common denominator with the success of any of those diets is can the person stick with it for the long haul beyond just an immediate weight loss and if they go back to eating normal quote-unquote foods or their normal diet will the weight return so that is really the big question how long can you maintain this I'll get off the keto diet in just a second but I did it's just everybody talking about it it's like you meet somebody and they're like oh I'm doing keto tell me about the side effects of eating this sort of high fat high cholesterol keto those who are doing just that version of it right you may be burning fat because you're not eating carbs but aren't you causing other problems I mean - can't be good to eat all that junk right well you know what we're hearing a lot about anecdotally and honestly I haven't seen a lot of studies because again the problem is getting people to the point where they're following this for a long period of time it's always difficult to do those kinds of nutritional studies but what we're kind of hearing anecdotally is issues with things like kidney stones its dehydration it's that keto flu it's elevated cholesterol in some individuals the problem is everybody reacts differently the things and you would have to really take a population and have them be a very similar population and feed them the same things for a certain amount of time and really control a lot of variables to see what is really happening and in the problem with those type of studies they're hard to do it's hard to do for the people it's hard to it's expensive to do and there are so many variables and a free-range population of humans that have to be accounted for so you'd have to kind of keep them in prison somewhere and watch them for months with a controlled by it and that has not been done as far as I know I wish to remain a free-range human I just like this is great how about paleo that's another big one right lean meats and fish and fruits and veggies I mean can describe paleo and is there any real science to it yeah you know that whole diet trend I I feel like keto kind of usurped paleo and a lot of people criticize paleo because they said well you know the Paleolithic humans weren't eating this way you know they weren't they weren't putting you know coconut oil in their coffee and things like that that just that's ridiculous they weren't doing that they weren't eating that much meat because meat wasn't really available to the extent that we have sources of meat available so you know the thing I I think is important that that something that you said earlier I think that any diet like that has its pros and it's cons and if you can pull things out of that and kind of make your way to better eating habits in the long run then that's not a bad thing if I was a person and my diet was stopping by fast food every day for breakfast and ordering pizza for lunch and drinking sodas and I said yeah I'm gonna do the Paleo diet and I'm just going to eat lean meats and I'm gonna have just vegetables I'm going to really reduce I'm going to cut out a lot of those fast foods and quote unquote junk foods and maybe I didn't maintain that a hundred percent but I maintained it 75 or 80 percent I'm still at a better place than I was back in those old days and and hopefully you and your wife will be to like you you may be adopted some different habits some different food have and preferences that even if you kind of throw out like the whole say you don't stop saying you're doing Aikido Gaea diet or modified keto diet you found some things that you really enjoy eating that are new to you and that's okay so I think every diet like that has maybe something that can be good that comes out of it talking here with Leah McGrath who is a registered dietician nutritionist should I be concerned about the sugar substitute I want sweet things in my life Leah I want sweet things I want to sweeten my coffee and I sprinkle like there's a brown sugar substitute for my oatmeal those types of things and there are some who are like it's all chemicals and of course my first thought is well isn't everything chemical but what's your take on the sugar substitute I think your you've actually hit the nail right on the head they they do serve a purpose for a lot of people that you know they're trying to cut down on added sugars and these sugar substitutes and there's so many of them out there now there's something literally for everybody if you want something that's from a plant you can get stevia if you don't really you know you can get a paint pack at a blue packet a yellow packet you can get a wrist for call so there's something for everybody and you're right everything is a chemical anyway so let's not get so wrapped up in you know it's a chemical it's not a chemical you know what I hear from people is oh my gosh you know I've heard that you know maybe it can cause cancer or tumors it can in rats if you if that's all they're consuming and it's being consumed in such extraordinary amounts that humans would never be able to consume those so we're not rats we're not lab animals we have a diverse diet we are for your range population so I think in moderation and if it's substituting if it's getting to you to the point where oh I'm gonna have oatmeal which is a great source of soluble fiber if I can put a little bit of the sugar substitute on it good for you I think the big picture is more important than kind of fixating on the small little details so I shouldn't panic over xylitol and Splenda I mean these aren't sir causing agents that I'm replacing one evil with another that's not the way to approach it no and I've seen your pictures so you don't look like a lab rat I'm a free-range human that's what I am I've got some more questions for you I want to talk about intermittent fasting I get a few more diets I want to talk about sort of this vegan based thing I know anytime you mentioned vegan people immediately divided now on everybody just to relax all right go take a chill pill because we're gonna talk from a nutritional point of view but first let's go and see what our callers have for the conversation as we get 8 to 8 on the switchboard you're on the thinking atheist podcast with my guest Leah McGrath who's this my wife we started walking because driving a truck it's really easy to fall into the fast food so we started meal prepping but now I'm finding like this is not enough food for me like yesterday I felt like really exhausted and like I was going to pass out things maybe since the calorie is not enough calories well that's not a good position for you to be in as a truck driver obviously so important to keep in mind that if you and your wife are meal prepping and equal quantity of food chances are she needs a lot fewer calories than you need so your serving size should automatically be bigger and so whatever you're having as a meal prep you might need some additional sources of calories beyond that so maybe there are things that are easy to keep in the cab of your truck whether it's pieces of fruit or peanut butter crackers or a bag of carrots or milk something like that that you're gonna have some additional sources of calories so if you feel like wow that really wasn't enough to eat then you have someplace to go first now the other thing that's real helpful in terms of making you feel fuller is to make sure those meals are high in fiber and the fiber is gonna come from things like whole grains and your vegetables so really loading that up is going to make you feel full but what you're describing as kind of feeling a little like you know maybe dizzy or lightheaded that sounds to me like we're we have situation where you're just not getting enough calorie so planning on a bigger portion size and maybe some additional snacks to have on hands would be the way to go Paul you're not swerving on the road right now are you I mean just a public-safety cabbie sounds like you need to bring on the calories man yep safe travels thanks for calling thank about listening appreciate your Paul yeah all right take it easy have we evolved past the idea of you need three major meals a day breakfast lunch and dinner are we supposed to eat smaller portions more often what know that I think that if anything we have become more attuned many of us attuned to what we as individuals need what makes us feel better you know like Paul that you just spoke to you know some people just feel better when they're eating for six small meals a day rather than three meals a day some people feel like they don't need to eat three meals a day they feel comfortable they feel satisfied just eating two meals a day so I think if anything maybe we're moving away from that idea that you have to have three meals a day or you have to have three meals a day and snack so it's more of an individual approach and that's how as dietitians we're supposed to be talking to our clients and customers like are you a truck driver who gets up at 3 o'clock in the morning like what's your schedule like how much activity do you get what makes you feel the best what kind of eating pattern makes you feel the best so does it matter what time I eat this food I mean I've heard that if you have a big meal right before you go to bed it automatically will it automatically stick to your ass if you eat at 10:30 and go right to bed is there something to that no there's not you know your body distinguished necessarily when you're eating the calories or where it's going to put those calories so that's not really the issue with eating before you go to bed but what the issues are are things like your body still digesting if you're going to eat right before you go to bed and then go right to sleep you may have difficulty sleeping you may have more issues with indigestion you may have crazy wild dreams because your body's processing all that food and digesting all that food it's not the usually the best for you to eat and then go straight to bed so a lot of times they'll recommend eating your last meal waiting at least three or four hours before you go to bed because you're going to have better sleep you're not going to have issues with indigestion heartburn reflux if you go to bed on the full stomach I did a google search of like healthy living healthy diets I just did some variations and at the top of the list I saw some good stuff you know there's some reports from Harvard and the CDC had some data but if you scroll down long enough it's just wove ill right I mean I was just surrounded by all kinds of alternatives and stuff that is they're pretty websites but you know I and I over whelmed the zone died at the South Beach died at the Mediterranean diet the raw food diet I you know and I wonder how much of this just people selling books and supplements can we say I know it's a broad question but can we dive into those waters what's your take on all that well you know it just seems like you know we've already mentioned three well even before we got into that list but you know having been a dietitian for 25 years you just kind of kind of hold your breath and wait to see what kind of fad diet or trending diet is going to be this year's favorite and you know like I said earlier the bottom line the consistent thing is if you can maintain that you can maintain if you're doing it for weight loss and you can maintain that diet chances are you will stick with the weight loss but the problem is so many of these diets are very restrictive there they inhibit you socially maybe they're not enough calories and you don't feel good so people gradually resume former eating habits so and many of these are really just a different name for the same exact thing where you're calling it you know the Atkins diet or the keto diet or the Paleo diet or there's own diets they all have some very similar attributes to them and they just kind of remake them every year or so to something to sell a new book or to sell a new supplement a lot of money in the industry for sure yeah there's a saying about the foods we eat I've heard it said eat the rainbow is that just a span on eat your fruits and veggies and is there anything to it Wow you know I think that that was so I'm not sure where that was born I think we you see that a lot of time taught to kids as a way to really encourage them visually to kind of branch out into different foods and different color foods and that's not a bad thing you know that when you work with little kids sometimes their palate is so limited that encouraging them to eat different colors is a great way to get them to try new foods the problem is is sometimes them the foods that are perfectly healthy and good for you that are maybe not those rainbow colors like the whites and the Browns which are still great foods to eat whether you're talking about you know a banana or jicama or a sweet potato or white potato kind of get shoved to the curb kick to the curb so I think it's a good message and I think it works great for kids obviously but not a bad message I see on the switchboard eight one zero you're on the air with my guest Leah McGrath who's this hi my name is Rachel seaman I have been overweight my entire life I have tried every fad every diet you can think of it wasn't until last year that I went to my doctor appointment and I did not like my results from my fasting blood tests that I asked my doctor I said okay I really want to lose this weight how do you recommend that I do it and he recommended the book called balanced revolution by dr. gerard Mullen and this is the only thing I had ever found where I lost the weight I didn't do the yo-yoing I stuck to it and I was just wondering I lost 70 pounds and 16 and half inches off my waist and like nine months what do you mean gut balance can you frame that for me and the listeners sure talks about how your gut is actually talks to your brain and tells you when to eat and when not to eat the doctor has found that when you put the you need to think of your gut as like a garden so whatever you're into it you're okay if you put bad things into your body and into your gut you're gonna get bad out no you don't work for you no work for the company right is I do want to make sure that it is you're not just shilling for the or okay all right cool I I'm sorry I got to be devil's advocate because I know the skeptics and the audience are like she's selling his book Leah McGrath you have any comments on this well I think you know what you're talking about your colors talking about is really what's called intuitive eating or mindful eating where you are getting more in touch with there is definitely a connection between our gut and our brain we know that if we're anxious and we're upset sometimes for some of us that causes that anxiety that being upset causes our stomach to be upset that's definitely a gut brain interaction but adopting more mindful eating habits more intuitive eating habits so you're getting more in touch with what am i eating why am i eating this am I really hungry am i eating because it's in front of me and it's there am i eating just because that first taste tasted great and so I feel like I have to finish the whole plate am i eating because I grew up being told that you can't leave the table and let you clean your plate people are starving in China so getting more in touch with that is never a bad idea and if it's something if you've adopted eating habits that have gotten you to the point where you're happy with what you're eating and you can as I said earlier and you can maintain that for a long term and you're healthy and you can have enjoy your social life and your family life that's a good thing thank you for the call thanks for being a part of the show congratulations on your success thank you see you later so you mentioned the child parent says there are children starving all over the world finish your plate yeah how much of the obesity problem starts when you're a kid I mean I guess it's a loaded Bastion right I already know the answer but can we speak to that the habits start early right yeah you know I think there are some really good habits and some really not so great habits that can started a very young age you know using food as a punishment or reward is really sets a lot of us up for problems later in life you know if you're good you can have some ice cream if you finish your vegetables you can have some candy you know that kind of rewards this phone for children this often becomes very problematic as they get older or putting kids on a very restrictive diet for no reason when they're young you know because a lot of times we see that from people who have their own issues and their own concerns around food and they're so worried about their children being overweight or having to deal with issues around obesity that they put their children on highly restrictive diets unnecessarily restrictive diets and then that becomes problematic a lot of those behaviors around food start at a very very young age but I mean if you're running through the fast-food drive-in because you live a busy life you have a responsibilities you you know it's hard to sit down cook a meal for a lot of people are you front-loading the rest of the child's life for bad health choices for things like you know heart disease and those types of deal I mean what do you think well you know I would like to I guess I I'd like to think that hopefully people aren't doing that on a regular couple things hopefully people aren't doing that on a regular basis and if our lives are so busy that that is something on a regular basis maybe we really need to evaluate power spending our time or how we're scheduling our time in our kids time the next thing is I think a lot of the fast food or Quick Serve restaurants have tried to do some things because they know that they've gotten a lot of heat in this category whether it's cutting down on portion sizes or offering salad or wraps or apple slices instead of cookie so there have been some efforts in those areas for in the fast food and quick serve but I also think it's really important to not get into that whole blame game that parents shouldn't be blamed for like you know going out fad for fast food once a week is that going to make make it certain that your child's gonna have end up with diabetes or heart disease no that's not going to be the situation but if that becomes a regular part of your life in your schedule then that's certainly going to make it more difficult for that child to understand what better choices are and healthier choices are as they move into their adolescence the Meredith hood this is a broadcast which is about science-based reason based evidence-based living so on today's broadcast we're not talking about religion per se I mean we may get into veganism which for many people they approach with a religious fervor may if you're vegan great fantastic I'm I'm not dissing you but I'm saying that there is an intensity to those who are many of them who are vegan activists and those who are anti vegan there's a religious sort of vibe you know to both sides of that if you experience this when people say the word vegan it's like an explosion it's almost worse than talking politics right yeah I think that you know I have friends that have followed a vegan diet for years to remember of different reasons you know for religious reasons health reasons ethical reasons and they're wonderful people and I care for them and then we have people as you mentioned us who it's it it's at a level of intensity that is really activism and that is problematic for a lot of our farmers a lot of different food companies food brands where you have that level of activism and what's really stunning is it's a very small percentage of people in the United States actually identify as vegan its figures are they estimate that less than one percent of people in the United States are actually vegan I think the number is actually probably more like 0.5% of people in the United States are truly vegans with the ethical vegan eye they make some compelling arguments you know for when they're in a world where we're reducing suffering and those types of things but beyond very ethical issue how about the practical issue can you eat no meat and be healthy well and and a true bigness goes beyond not eating meat I mean there it's not having any type of its having animal free products in your home it's not having honey so it's it's a very comprehensive lifestyle it's more than just going up to a menu and saying I don't want me it's much more than that and I think that that it is very challenging for people who adopt that and that's why there's so much of a return to eating meat like the percentage of people who identify as being in or vegetarian and itíd states that resume eating meat is something like 84 percent that will go back to eating let me go back to the switchboard quickly on skype I've got four four hi you're on the thinking atheist podcast with registered dietitian nutritionist Leah McGrath who's this - Suzie pokin thanks for coming Suzie what do you have for us comment or question question really I've I've recently been diagnosed with fibromyalgia they tablets our mom just banged on the weight and and obviously I'm limited in how much exercise I can do as well so I'm just wondering if if only I have any recommendations for the kind of food that I should be eating well you you know are you I'm guessing you're on some sort of steroid gabapentin that some like completely epileptic anti-inflammatory right so it so as a dietitian and in this kind of situation I can't give you nutritional advice because you know you're not my patient and I can no you know there are there are there certainly are medications that can exacerbate or cause weight gain or make it more difficult for you to lose weight especially if you're dealing with something like fibromyalgia and that may also have an effect on your ability to be active and exercise I think in that situation there's really only a few things that you can do you could certainly talk to your physician about you know are there and is there anything else that I could take because this really seems to be making me gain weight and that just makes everything worse for you and it makes it more difficult to exercise and be active so it's going to be very challenging if that's the situation if that medication is making you feel like you you need to constantly hungry or you have an appetite so my first recommendation would be to go back to your physician and say is there anything else that I might be able to take that wouldn't have this make me feel like I have I'm having this side effect yeah I could have I think II thanks for calling the Sheila all my best thank you very much psyche bye - the vegan even the fast food will combine the two have you tried the impossible burger or any of these plant-based burgers you know I have tried a lot of them but I have not tried the impossible as yet it's so interesting - that's because you know these you know they're calling themselves plant-based which is a marketing strategy to sort of kind of skirt the idea of them being for the vegan or vegetarian shopper but many of these like you know you you probably remember when tofurkey and Boca burger and Morningstar farms first at the market right that's been over 20 years so these are types of meat replacement or meat substitutes or meat alternatives are really nothing new what's kind of new is how they look some of them they have beet juice to kind of make them look like they're bleeding a little bit how they are being marketed some of them are being marketed right next to a hundred percent ground beef which is a big departure from the frozen food taste and sometimes in some cases just through the taste profile is a little bit better different than maybe the older generation meat alternatives were is there a health benefit to you know getting off the meat burger and trying a plant-based burger there is a health benefit to eating a diet that includes more plants so fruits vegetables grains beans nuts seeds which is really the recommendation of the dietary guideline it that is very different than saying I want to eat more plant-based diet so I'm going to go out and buy a burger that is made of soy protein or pea protein and I'm going to have that you know three or four times a week I think the agreement on that is pretty universal but those are not something that are going to necessarily be healthier quote-unquote in terms of sodium and saturated fat many times they're identical to the animal products well they're higher they're the same amount of saturated fat they might be higher in sodium than 100 percent ground B so as a dietician I don't see a huge health benefit to those particular products especially if there's something that people are consuming on a regular basis now that being said they are certainly providing people with more options and people like options Americans like options we like choices we don't want people to tell us what we should eat or not eat we want to have chicken one day and we want to have fish the next day or we want to have a veggie Bowl on Wednesday so we like to have different options if you were to make the ethical decision right I don't want an animal to be killed so I'm going to go to that's one thing but to say it's healthier I mean just to make that statement ignores the reality that a lot of the plant-based burgers are still loaded with stuff that you probably don't want to eat consistently exactly you know I don't want to agitate to get into this long list of ingredients or ingredients you can't pronounce because that sounds very keema phobic and like food babe like these are essentially a recipe that these manufacturers have created to get as close as they can to tasting like beef in this case situation beep so you know they might have to put different flavoring agents and coloring agents in to get you to the point where you're like oh I don't miss beef because this tastes enough like B to make me happy and not miss B's so if that's what you're looking for those products are there now but if you are wanting to include more plant-based products I would say eat fruits vegetables grains beans nuts and seeds that's where you should go when we come back we're gonna talk about processed foods wait how its processed what's not processed is it really on that bad for you I want to talk about these trips to these healthier grocery stores as well when you walk in everything is whole-grain and no additives and whatever how much of this is just marketing how much of this is the advertising department and how much of it is genuinely helpful these and a whole lot more in just a second hang on now is not the time of course to buy razors at the drugstore but not completely for the reason you think the big razor brands have a lot of gimmicks and of course that retailer markup and it has so many people paying way too much for a premium shave fortunately Harry's has the solution Harry's has taken shaving back to the essentials quality durable blades made in their German Factory at just 2 dollars a blade no middleman markups shipping right to your door in a 100% quality guarantee if you don't love your shave just let them know they will give you a full refund Harry's is just impressive the weighted organ AMA handle that just feels like quality in my hands the shave is close the whole package is nice enough to give out as gifts which I often do and man do I like not forking out way too much money for a close comfortable shape I'm convinced you're going to feel the same way it's a great way to support this broadcast your shaving anyway shave with Harry's listeners of my show can redeem their Harry's trial set at harrys.com slash the thinking atheist you'll get a weighted organ AMA candle for a firm grip five blade razor with a lubricating strip and trimmer blade rich lathering shave gel with aloe to keep your skin hydrated and a travel blade cover to keep your razor dry and easy to grab on the go go to harrys.com slash the thinking atheist to start shaving better today I remember back in my Christian radio days we used to have these commercials I look at it now like I look on religion and I wonder how did I ever buy this like how did how did this happen well we did these commercials for a diet program where you take these herbal supplements these sort of magic pills and it could have been anything in the pills that they weren't remotely regulated by the FDA or anything you know they were just being sold with promises that you will be more well and you will be healthier and skinnier and of course the instructions now we look at them and we're like hey wait a minute you take the supplements in the morning you take these three or four pills and then you drink a gallon of water all day and you eat a reasonable and healthy diet and exercise at least 30 minutes three times a week of course you don't know I'm like wait a minute wait a minute so take the magic pills and then live a healthy lifestyle and you will be healthier and just it's embarrassing it's embarrassing but you know this kind of health and wellness stuff the health and wellness industry a just man it's massive and it continues today all kinds of stuff being sold out there that's the subject we're talking here with registered dietician nutritionist Leah McGrath about health and wellness claims and we're getting input comments and questions from the audience someone in the chat made a claim just now that processed food equals cancer and it reminded me of a documentary that I'd seen that I've sort of taken with a grain of salt called Forks Over knives that continues to rest on the quote China Study I don't even know where to start here because it's such a broad thing but this host of the documentary switched to plant-based food and blended it into smoothies and lost a ton of weight and his health problems disappeared and he made this documentary but it's rests on the science quote/unquote science of a China dottie are you familiar with this and can you address it yeah that's um what's his last name is it he Coleman Carroll I'm blanking on his name but it up yeah dad essentially vegan and they're part of that big proponents of a vegan diet you know a vegan diet a true being a diet words you know primarily whole plant foods there's nothing wrong with that now they are many times missing some nutrients that are in animal products that they have to either really be very intentional about trying to get or get through supplement things like certain B vitamins b12 would be one thing iron calcium vitamin C so you have to have if you're going to have to follow a vegan diet needs to be a well-planned we think that's really important I'm looking at the credits here the lot of PhDs and MDS T Colin Campbell yeah T Colin Campbell thank you he's the based on another vegan vegan diet but coming back to the whole idea of process um that's like one of my little pet peeves when people rail against processed foods because everything we eat is processed I mean you know your Greek yogurt didn't come up out of the ground this rejiggered it came from a cow and that was processed from milk and that's made into Greek yogurt and that's a process and when you cook food at home you're processing raw ingredients to make a meal so everything we eat is essentially processed in some way there are certainly levels of processing from like minimally processed to ultra or highly processed but just using that word is sort of a shorthand for you know processed as bad okay I think that's kind of a lazy lazy thank you people like simple solutions don't I mean I'm guilty of this so if we want it to fit on a bumper sticker right natural get processed bad but not all natural foods are things we want to put in our bodies sure exactly or we don't want to put them in our body how they exist in nature I mean you're not going to walk into a field of wheat and put a bunch of wheat kernels into your mouth and end up you know you can't make bread in your mouth it's not about work you know you can't just pick mushrooms up out of the ground and eat them some could be poisonous so we live in just this amazing time of so many different food opportunities and food choices and which kind of ironic is that the more we have the more suspicious and critical we are of those food choices and food opportunity let's see if I've got a call on the switchboard with no number and let me just try to pull it up here hi who's this rosemary thanks for calling you got a comment a question a comment I'm all these funny diets in the stars use this is the dangers aren't they I mean like when Beyonce was in a film and the dream girl she went on this k9 pepper and lemon juice diet and that was so bad and it was like putting the papers and magazines that you know this is what how she lost it in some fantastic I think that's just very dangerous wait it was Cayenne right not k9 she was gonna say well you're just eating canine that's a whole other kind of diet so this actually rosemary brings me to another point so I'll combine my question with yours I've heard that cayenne pepper is supposed to boost metabolism there's a claim that ginger can reduce body fat ginseng is supposed to change your guts microbiota or whatever that is microbiota out of whatever that is what about these herbs and spices that we put on our foods do they have a weight reduction component to them short answers no you know you might have a very slight thermic effect very very slight but in the long run it's not going to be like sprinkling cayenne pepper on your food or black pepper isn't I'm going to make you burn an additional 500 calories a day that's that's just not how it works the way your body uses calories and burns calories is really do two things like exercise and activity and movement and just your body's all the processes that go on your your body the problem with a lot of these things that you mentioned like whether we're talking about cayenne pepper we're talking about ginseng or ginger or anything is you know these products there's nothing bad about any of these products the problem is is that many times people start to just say you know oh it's too much of a hassle to get fresh ginger and put it in a stir-fry with lovely vegetables and some some lean meat you know I'm just going to get it ginger capsules or I'm gonna get cayenne pepper capsules or I'm gonna get whatever kind of capsule and I'll just swallow those because we love to take pills and supplements the problem of supplements aren't regulated like prescription medication so what is in your supplement may not be what you really think is in your supplement so that's one thing and then the the claims that are made usually has little or no basis and science or medicine and coming back to your caller talking about somebody like Beyonce you're absolutely right I mean you pick up People magazine or whatever the popular magazine and you see this is how you know Beyonce lost weight looks amazing for the Super Bowl or whatever but they don't talk about the fact that Beyonce has probably a team of people who are helping her to get to that point you know from trainers and the suits and the you know somebody who comes in and cooks all her food for her her chef our nutritionist or dietitian whoever she has she she's wealthy enough that she this is all she has to think about how she looks she doesn't have 40 hour a week job she can afford to have all those people measuring everything she eats cooking everything for her watching what she wears grooming her so she looks amazing all the time so it's an unrealistic expectation that we have these images of stars and people and chances are they're really not eating the way that the magazine says they're eating anyway now they're just selling magazines anyway right get thin quick get sexy fast and you know I've accepted the reality in my life that there is no food that I can eat that will make me look like Hugh Jackman as much as I would like that to happen it's just not a reality I will always look like Ferris Bueller for the rest of my accepted rosemary thanks for calling you take care of yourself okay thank you see you later bye talking here with Lea McGrath she is a registered dietician nutritionist so I go we shop it like a healthier supermarket that's just down the road it's convenient and they've got good stuff good produce but I've noticed that every box every package every can everything has these sort of catch words whole-grain unprocessed this is marketing is that what's happening here is this just they understand there's a market for people who if they see the word natural on the box they're tempted to lean that direction yeah I think you know again it's just it's kind of like the fad diet thing every every couple of years we see a new label it's almost like the brand's leave a little bit of real estate on the front of their package because they know that this is the next term out there that's going to attract attention you know you remember when it was all about gluten-free right everything it was all about that kind of wording on a package if it was gluten-free that was good somehow for some reason and then it was non-gmo and then it was like no sugar added so yeah those are marketing terms but the front of the package is sort of like the Wild West for marketing you know they can put all kinds of different things on there to attract your attention they can use really incredible images to attract your attention the boring stuff is the black and white and the nutrition facts panel and the ingredients and that's what tells the real story of what you're actually eating right there's panels on the back are they I mean are they pretty close to reality or do they get some there there's some wiggle room in those nutritional facts charts well there there's I don't know if you want to cope with room there's like rounding things that they can do but they very are supposed to be based on actual data like when you are if you have a success if you made a product that you wanted to sell you would have to send it into a lab and have it analyzed so that you knew the nutrition facts what's going to be going on the panel and then that information is all part becomes all part of that product so you pay to have that analyzed you just don't make up information for for zero you're on the thinking atheist podcast Leah McGrath who's this this is Malachi and from Ohio that was in the chance is commenting about plant-based and I think it's interesting a lot of these uh well for one thing doctors are not educated in nutrition so you can't really rely on doctors to give you the effective you know we're they're gonna give prescribed medication and then dietitian seems I was kind of take this middle of the road this moderation kind of plan work but moderation is so subjective and and the reality is that plant-based diet or lifestyle is the only diet that don't actually remove anything that you need to sustain yourself where every other diet you know like maketo diet you know you're removing complex carbs and you're only eating meat and fat you're pumping your veins full of fat and in creating basically clogging up your arteries and creating ketosis and so anyway so plant base is really you're eating things that are growing out of the ground you're not eating processed foods you know you're creating your own beavers by taking black beans you're boiling them or you know and you're putting them in the in the Vitamix blender and then you're adding some oats to it you're making you put in the oven you're making your own bean burgers that are healthy they're not packed full of these chemicals that are going through this processing plant or all these other additives and then chemical these things that are that are killing us and creating all the essential in our body and I'm not an expert I'm not a doctor not a dietician I'm just I just on I've listened to so much information that fact base based on and these studies and a lot of stuff we've known for decades it's just been suppressed or haven't been part of the mainstream and I just think people just get the information they can make there if they have the truth they can make their own decision it's pretty obvious well I appreciate your comment let me let me let Leah jump in here because she is an expert in the failures your take on what you just heard well you know I'm always like to ask people when they define a diet as plant-based are you talking about a vegan diet or vegetarian diet or how do you define clad space well I'm I follow I don't personally with dr. Michael Greger that he runs on health facts that were again his whole he wrote a book how not to die and his second book is how not to diet and he has a really great guideline as far as a traffic light of yellow green and red food and so the green foods are things like around the ground begin your you're not some eating McDonald's fries you're taking a potato that you bought at the grocery store you're slicing it up and you know your whether or not you're choosing to eat oil or not there's another thing but you know you're slicing up yourself and you're not eating the process like frozen foods and things like that and so we kind of a look at traffic we're yellow foods are or maybe slow moderately or slightly processed foods and red foods are like meat dairy and highly processed foods beacon the reason and he comes he's develop this system based on this evidence-based you know research and medical research and journals that can esteem go through and really what what led me down this path personally is just the fact of history of cancer in my family and I was challenging whether or not I was genetically predisposed and had no other option or if I had a choice and so to me based on all the research that I've done that I have a choice if I change my diet and I avoid things in our food that are promoting cancers and I can increase my chances of not getting this and I don't know if you you guys have talked about this yet but I'm very and and neat you know if they ruin our body you can see most animal product the animal protein that it promotes igf-1 which is human growth hormone and it's a huge cancer promoter and hang on there's none to unpack here alright so I'm trying to string you because there a lot I don't want to think over right you can't eat your way out of a genetic predisposition to cancer can you know you know and you know you can lessen your risks if you have those genes for cancer it doesn't mean if you have the genes for the certain type of cancer doesn't mean you're going to actually end up having the cancer and you can certainly maybe reduce your risk or have that awareness there are certain environmental things but you're not going to be able to eat your way out of environmental exposures you're not to be able to eat your way out of you know I think I think what's important I mean I think it's great to embrace eating more fruits vegetables grains beans nuts seeds I you know I've said that repeatedly I also think we need to acknowledge that many people around the world live long lives and live very healthy lives having a very diverse diet which includes dairy and whether that's milk or that whether it's a fermented dairy like a yogurt cheese product and that people all around the world eat meat products so I think you have to find a diet that makes you feel good and that you can sustain for the long haul and that you you can maintain your health unfortunately true vegan diet does need some sort of supplementation because and the one of the biggest one is vitamin b12 I mean we we see some really serious health consequences when people are on a vegan diet for a long term and are not there are these kind of minor low levels I efficiency may go unrecognized for long periods of time and then they become serious problems so whenever somebody was subscribing to a very strict vegan diet which is kind of what I believe you're describing because I know dr. Greger is a vegan and he advocates for that diet which I would strongly recommend that you make sure you're you're having your blood test every year to check for things like your iron levels your calcium vitamin D b12 to make sure that you aren't going from a situation of having a slight deficiency to a full-blown deficiency appreciate your call my friend thanks for being a part of the show good weight loss thank you come on Lea I mean do you ever just sneak out and get a piece of cheesecake I'm saying did you just go out and you know what give me the extra hot fudge on the sundae do you ever have pizza come on you know me you're human this time of year is that it's the Cadbury egg oh my gosh it's like the one time of year when I see them in the store I'm like oh my gosh it's the Cadbury egg I have a sweet tooth like you said so I have to make sure that I have strategies that I have things like turn around and that every once in a while if I want something sweet I don't beat myself up over having something sweet and you know you balance your life out with exercise and activity as much as you can does it derail your train I've heard people say well you know once you step off the wagon right because I had a piece of peanut butter pie last night it had chocolate on the top of it and a graham cracker crust and I'm like well this I just hose myself like if I kicked in my sugar cravings again you know again I think it really depends on you some people you know over the course of my life I have know people who are that all-or-nothing it's like sugar is too much of a temptation so therefore I have to give up all sugar I can't ever each other and then there's the people who are like you know I can control my sweet tooth I allow myself piece of chocolate a day or I allow myself when I go out to eat I have you know that peanut butter pie with a graham cracker fresh from the chocolate syrup or whatever so I think you can't view those times as I've fallen off the wagon I feel guilty I feel terrible all is lost I might as well resume my own old eating habits and that's really not how you should look at it you should really look at it as you know what I'm gonna really enjoy this and it sounds like you did and you didn't eat the whole pie so there's that I think I think you just I you know I know that your caller Malik I was sort of like I you know dieticians and mod everything in moderation yeah well I think that's probably the more realistic way to look at things anyway how do we protect ourselves from somebody who's maybe throwing some credentials at us but maybe selling whoa is there like a filter that we could use that you would recommend you know I think it kind of comes back to something you said earlier in the show when you ask the caller you know why are you talking about this specific diet what's your interest in it are you selling it so I think that that's always a big red flag for me if somebody is trying to sell their their philosophy their diet as better than anything anybody else is doing that's a big red flag for me look at somebody's credentials what is their training what is their experience are they in it for themselves are they really in it to provide science-based information you know or are they in it to make a quick buck and get more advertisers are they really in it to help people and I know a lot of people these days seem to have some distrust of the government but you know you pay for four entities like the FDA USDA CDC so these are people that don't have a vested interest in selling you a book or selling you a diet plan that's where I would start to try and get some science-based information is your name Gwyneth Paltrow or Vani Hari that's probably a good place to start follow the GUP website and you mentioned food babe do you does this go into a closet and just bang your head against the sheetrock over that stuff or what well you know I think it makes me it makes me sad when I hear people who you know they spend a lot of money on something because you know some sort of quick fix or you know some sort of magical T or you know they said oh you know dr. oz this I think that you know a lot of us are looking for the quick fix and the cure and you know like you're one caller we're frustrated because we've tried different things and they haven't worked and we're we're looking for that magic bullet we're looking for that solution and so you can't really blame people for kind of grasping at those types of advertisements and those types of individuals but I think in the long run it just leads you down the path of frustration and an expensive waste of money Leah McGrath you are amazing thanks for educating us Forbes helping to route us in some evidence-based information and good lifestyle type stuff and I wish you all the best in your endeavors I will include the link to your Twitter in the description box so that anybody who wants to go and follow you and your work can certainly do so it's been an honor and a pleasure thanks again thank follow the thinking atheist on Facebook and Twitter for a complete archive of podcasts and video products like mugs and t-shirts featuring the thinking atheist logo links to atheist pages and resources and details on upcoming free thought events and conventions log on to our website the thinking atheist com .
Video Description:
We're directing our rational brains toward the subject of health and nutrition...with special guest and Licensed Dietitian Nutritionist Leah McGrath. (@InglesDietitian)
Support our sponsors: The Great Courses Plus: Harry's:
