The Ketogenic Diet – Is It Just What You Need?

ketogenic-diet

What is it?  Is it right for me?  How do I get started?

There is a lot buzz about the ketogenic diet in the headlines right now.  I have emails, Facebook feeds and even ads coming through snail mail in my mailbox at home promoting a ketogenic diet.  I am seeing far out recipes like bulletproof coffee, bacon, and butter, and other varieties of high-fat recipes and I think to myself, “It should be called the heart attack diet and not the ketogenic diet!”   That really isn’t the case. Multiple studies prove a positive impact on cardiovascular health. Different diets have plagued the United States and even the world with different people branding a style of eating to “quote unquote” make people lose weight and feel better.  Sometimes it is that simple and people do feel better and lose weight on a certain style of eating.  That is the point to my blog today.  Unless you are one of those people who have it all figured out, then maybe you need to try something new and see how you feel.  The ketogenic diet seems complex and it seems kind of crazy but the science and philosophy behind the diet shows that it is a good option for people trying to break the mold and feel better naturally through diet.

What is the Ketogenic Diet?

Simply put, a ketogenic diet is a high-fat diet.  This is completely opposite of the SAD Diet a.k.a., The Standard American Diet.  The standard American consists of carbohydrates which in my opinion is a why over 65% of our society is overweight. (2)  Most people do not exert enough energy on a given day to keep up with the Carb loading that is rampant in our society.  When you eat a high carbohydrate diet your body uses glucose for fuel.  When you switch to a ketogenic diet your body uses fat as the fuel which is much healthier and efficient for fuel.  In fact, Ketogenic researchers Dr. Steve Phinney and Dr. Jeff Volek have noted that a sugar burner has only about 2000 calories’ worth of energy stored in their body while a fat burner has over 40,000 calories worth of fuel – more than twenty times as much! (3) This is the exact reason I would encourage any person without a history contra-indicated them to eat large amounts of fats or having a buildup of ketones in the body, to try the diet and see how you function.  It sounds intriguing I’m sure if you have never attempted the style of eating.
So what exactly is a ketone. The word ketone derives its name from Aketon, an old German word for acetone. (1)  For the Chemist, a ketone (alkanone) /ˈkiːtoʊn/ is an organic compound with the structure RC(=O)R’, where R and R’ can be a variety of carbon-containing substituents. (1)  Ketones are also abundant in nature.  We find them naturally in our bodies, but they have often been given a bad rap due to the negative associations with common health issues such as diabetes Type I and Type II.  Ketoacidosis relates to people who do not make insulin and this is life-threatening condition.  It is true that a ketogenic diet is not the best eating pattern for you if you suffer from such health issues.  A more thorough list, but not limited to, can be found at: http://www.ketogenic-diet-resource.com/support-files/who-should-not-follow-a-ketogenic-diet.pdf
Getting started on a ketogenic diet can often be a little uncomfortable.  You may experience what feels like the flu symptoms (the ketogenic flu).  When your body is switching from a sugar burning state to a fat burning state, you can experience a variety of symptoms from hot flashes to headaches.  This typically starts to subside within the first week of your body becoming ketogenic and you should not have the same trouble moving forward in the diet.  If certain symptoms do remain then check in with a qualified practitioner to assure that you are performing the diet properly and to exclude another issue.

How do I get started on a Ketogenic diet?

Simply put – start eating copious amounts of FAT!  Start reducing your carbohydrate intake and grab a pencil and paper to start food tracking.  I feel it is important if you have never completed a ketogenic diet that you calculate your macronutrients to make sure you are eating the proper amount of fat, carbohydrates, and protein.  This is challenging in the beginning because it takes a lot of dedication and time to calculating your dietary ratios.  There are books you can pick up at the local library to help calculate these ratios or if you have access to the internet you can calculate simply by researching the foods you are eating on Google.
I recommend buying ketone urine dipsticks that are found by the blood sugar monitors in your local store to find out if your body is producing ketone bodies.  This is not the most correct way to tell if you are in a true ideal state of diet-induced ketosis but it the most cost-effective way.  The most accurate way is to buy a glucometer that can also register ketone bodies in the blood serum.  They are a little expensive and the strips to test ketones are $3-4 a strip on average.  You can start with the urine dipsticks and then have a blood test performed by the primary care physician who is overseeing your case to make sure you are in an ideal state of ketosis.
It is important to also take some nutritional supplements to help along the way.  An electrolyte supplement helps keep the body replenished with magnesium and potassium as a ketogenic diet can take away from your body’s overall mineral storage.  One may experience leg cramps if not supplemented.  Carnitine is also a dietary supplement that can help use the fat digested and turn it into energy. (4)
In summary, do not overlook the ketogenic diet or consider it a reckless fad diet.  The potential for a variety of health benefits comes with sticking to this diet and the success stories are abundant.  Good Luck!
Dr. Andrew Kender, D.C.
September 18, 2016
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Dr. Jessica Eckman, Chiropractic Physicians
To schedule an appointment, click here.

 

  1. https://en.wikipedia.org/wiki/Ketone
  2. https://www.washingtonpost.com/news/wonk/wp/2015/04/22/youll-never-guess-the-worlds-fattest-country-and-no-its-not-the-u-s/
  3. Moore, Jimmy, Emmerich Maria: The ketogenic Cookbook: 2015 Page 13
  4. http://www.bodybuilding.com/fun/11-super-side-effects-from-taking-l-carnitine.html

Image compliments of: http://www.improvementwarriorfitness.com/ketogenic-diet-transformation-contest-coaching-january-2016/

Do You Know What is In Your Expensive Coffee?

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The Most Expensive Coffee in the World is Brewed from Beans Partially Digested and Defecated by the Asian Palm Civet

untitled-design-92The world’s most expensive coffee, kopi luwak (literally, “civet coffee”) is brewed from coffee beans eaten and partially digested by the Asian palm civet, a catlike wild animal.   The beans are harvested from the droppings of the civet and washed, and can be brewed into an aromatic coffee renowned for its low bitterness and excellent flavor.

According to coffee critic Chris Rubin, “The aroma is rich and strong, and the coffee is incredibly full bodied, almost syrupy.  It’s thick with a hint of chocolate, and lingers on the tongue with a long clean aftertaste.”  A pound of kopi luwak can cost anywhere from $100 to $3,000, and a single cup may cost as much as $80.

Traditionally, the coffee was so rare because harvesters had to scour the rainforest floor looking for civet droppings that contained coffee beans.  In recent years, some people have started caging wild civets and feeding them the beans directly.

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

www.nytimes.com/2010/04/18/world/asia/18civetcoffee.html
http://www.naturalnews.com/specialreports/25-Amazing-Facts-About-Food.pdf

Ooh Joy – It’s Catchy! 25 Ways To Bring Back On the Joy!

Feel Like a Kid Again

Feel Like a Kid Again

Shared joy is double joy – Swedish proverb

“When you choose joy, it makes you feel good, and when you feel good, you do good, when you do good it reminds others of what joy feels like and it just might inspire them to do the same!”

Have you lost your joy or just need a little more of it?  Often, we just need to be reminded to find joy in our journey. The root of joy is gratefulness. Having gratitude makes us joyful, and there is always something to be grateful for in our lives! Joy is a decision, a brave one, about how you are going to respond to life. Especially when we get caught up in the routine of it all.   Life can be stressful, monotonous, or downright painful.   Do not let the world make you hard or rob you of your joy!  If you find yourself missing the joy in ordinary moments, it’s time to slow down and remember to invest in the spare moments of your life. Invest in the people in your life.  Don’t’ just endure your life, enjoy your life!

I remember how simple and carefree life was when I was eight years old.  I remember when there was a thunderstorm outside, my mom would make breakfast for dinner.  All my worries went out the door when there was French toast for dinner!  I remember when I was ten years old, my sister and I would make blanket forts and hide away from the world if just for a bit.  My brother and I would go on great adventures in our backyard and compete to see who could build the biggest house of cards before it all came crashing down.   My best friend and I would put on our swimsuits and play in the puddles.  I want to feel that carefree again.  If just for a bit.

What brings me joy is connecting with the people in my life. I find joy most of all when sharing it with others. I find joy in those moments when all of my stress is replaced by only living in the present and having gratitude for being there. I want to laugh until my side hurts, I want to be silly and carefree. I want to find joy in the ordinary!  I want to enjoy the brief unscheduled moments of my life. I want to teach my kids to be grateful for what they have. I want to create lasting memories with my husband and children.  I want to create joyful memories for my children to pass on to their children. I want to have stories to tell my grandchildren. I have a great life, and I want to celebrate it. I want to reconnect with my inner child and let go of the stresses around me if only for a bit.  I want to bring back some of those carefree feelings!  Below are 25 ideas to bring back some of those joyful, carefree feelings:

25 Ideas to Bring Back Those Joyful Feelings

  1. Build a blanket fort with someone you love.
  2. Make breakfast for dinner and use extra syrup.
  3. Fill the back of your pickup truck with blankets and pillows and have a stargazing date.
  4. Go on a bike ride as if the first time without training wheels
  5. Catch a mason jar full of fireflies and use as a night-light. (Make sure to poke holes in the top.)
  6. Go on a picnic with those you love and pack all of their favorite foods.
  7. Run after the ice cream truck, buy your favorite flavor and skip all the way home.
  8. Have a water balloon fight.
  9. Finish an entire coloring book
  10. Play name that tune.
  11. Put on your swimsuit and dance in the rain.
  12. Enjoy a movie marathon in your Pj’s with someone you love.
  13. Make homemade popsicles.
  14. Run through the sprinkler and drink from the hose.
  15. Build a house of cards and blow it all down.
  16. Rest in a hammock with a great book.
  17. Shoot some hoops.
  18. Climb a tree and stay for a while
  19. Have a pillow fight.
  20. Lay in the grass and find figures in the clouds.
  21. Have a snowball fight and lie in the snow and make snow angels
  22. Play a game of Monopoly all the way to the end.
  23. Build a cozy fire and sip on hot chocolate.
  24. Pick flowers from the yard and brighten up a room in your house.
  25. Play the drums with wooden spoons and pots and pans.

So ask yourself…”What brings you joy?”Never forget your inner child.  Take time and be carefree again; eat ice cream while watching a cartoon, jump on the trampoline with your kids.  Stay up past your bedtime and read a story by flashlight. It’s never too late to connect with your inner child. Life is short. Always count your blessings! Be grateful. Be thankful.  Choose to have joy and don’t forget to share your joy, it’s catchy!

Whatever brings you joy, do more of it!  What brings you joy?

Joy Vale
September 4, 2016

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

“10 Reasons Why Your Brother Is The Most Important Guy In Your Life.”Odyssey. N.p., 30 June 2015. Web. 21 July 2016.
#”12 in 13.” ‘Homegrown Hospitality’ N.p., n.d. Web. 22 Aug. 20