Carb Free Quotes

I’ve had plenty more patients come through my doors and leave with a pain-free head, thanks to the adoption of a gluten-free diet.

Birds sold as free-range or free-roaming must be given access to the outside, however that is the ony requirement; the area to which they have access may be small, and consist of gravel and no forage of any kind. The term pastured or pasture-raised tends to be more meaningful, as this practice can affect the flavor and size of the birds...The term "natural" is unregulated and essentially meaningless. According to the current USDA standards, no poultry may be given hormones; thus, poultry labeled as "hormone-free" is akin to labeling bottled water "no carbs" or "fat free.

Ketones are an efficient and effective fuel for human physiology without increasing the production of damaging free radicals. Ketosis allows a person to experience nonfluctuating energy throughout the day as well as enhanced brain function and possibly resistance to malignancy. – Dr. David Perlmutter

Free drinks have no carbs.

ZERO BELLY VINAIGRETTE There’s developing research to suggest vinegar can aid weight loss by keeping our blood sugar steady. One study among pre-diabetics found the addition of 2 tablespoons of apple cider vinegar to a high-carb meal reduced the subsequent rise in blood sugar by 34 percent. Shake up this recipe in a mason jar and you’ll have delicious, additive-free dressing for the week! Yield: 1 cup, about 16 servings ⅓ cup raw apple cider vinegar ⅔ cup extra-virgin olive oil 1½ teaspoons Dijon mustard 1½ teaspoons honey ¼ teaspoon salt

Brace yourselves, girls: Soda is liquid Satan. It is the devil. It is garbage. There is nothing in soda that should be put into your body. For starters, soda’s high levels of phosphorous can increase calcium loss from the body, as can its sodium and caffeine. [Cousens, Conscious Eating, 475] You know what this means—bone loss, which may lead to osteoporosis. And the last time we checked, sugar, found in soda by the boatload, does not make you skinny! Now don’t go patting yourself on the back if you drink diet soda. That stuff is even worse. Aspartame (an ingredient commonly found in diet sodas and other sugar-free foods) has been blamed for a slew of scary maladies, like arthritis, birth defects, fibromyalgia, Alzheimer’s, lupus, multiple sclerosis, and diabetes.2 When methyl alcohol, a component of aspartame, enters your body, it turns into formaldehyde. Formaldehyde is toxic and carcinogenic (cancer-causing). 3 Laboratory scientists use formaldehyde as a disinfectant or preservative. They don’t fucking drink it. Perhaps you have a lumpy ass because you are preserving your fat cells with diet soda. The Food and Drug Administration (FDA) has received more complaints about aspartame than any other ingredient to date.4 Want more bad news? When aspartame is paired with carbs, it causes your brain to slow down its production of serotonin.5 A healthy level of serotonin is needed to be happy and well balanced. So drinking soda can make you fat, sick, and unhappy.

Hey, Jerry, you got a minute?” He grunts. “What’s up, buttercup?” “So, it’s looking like we might end up with double the people we planned for the fundraiser,” she says. “We should probably talk pancake logistics again.” “Shit,” he swears, “that’s gonna be at least thirty gallons of batter.” “I know. But we don’t have to make a pancake for every guest—I mean, there have gotta be people who are gluten-free, or low carb, or whatever—” “So, let’s say twenty gallons of batter, then. That’s still a lot, and I don’t even know how we’d transport that many pancakes.

Low-fat had become the new mantra of the times, something we like to call the “Snackwell Phenomenon.” Food companies rushed to create low-fat versions of every food imaginable, all marketed as “heart-healthy,” with no cholesterol. (No one seemed to notice that manufacturers replaced the missing fat with tons of sugar and processed carbs, both of which are far more dangerous to our hearts than fat ever was.)

high-glycemic carbs can affect the progression of heart disease.” During the consumption of foods high in sugar, there appears to be a temporary and sudden dysfunction in the endothelial walls of the arteries

Losing weight and getting healthy don’t have as much to do with calories or fat grams or carb counting as you’ve been led to believe. The secret is to break free from food additives and obesogens that are getting in your body’s way as it tries to burn fat and keep you healthy.

Carbohydrates First off, you don’t have to have them. That doesn’t mean I’m telling you to go on a low-carb diet. Rather, the evidence base to date suggests that low-carb diets are safe. So if you’ve enjoyed low-carb living in the past, but stopped because you were worried it wasn’t good for you, feel free to consider going back to a low-carb lifestyle.

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

Eliminate these foods: • Sugar • Soda • Processed carbs • Trans fats • Processed meats • Excess vegetable oils Eat more of these foods: • Wild salmon • Berries and cherries • Grass-fed meat • Vegetables • Nuts • Beans • Dark chocolate • Garlic and turmeric • Pomegranate juice, green tea, and red wine • Extra-virgin olive oil Make these lifestyle changes to reduce stress: • Meditate or practice deep breathing • Express your emotions • Play • Cultivate intimacy and pleasure • And most of all . . . enjoy your life!

We have witnessed hundreds of clients and patients damage their metabolic and hormonal health through low-carb diets. It is becoming increasingly apparent that there is an epidemic of metabolic and hormonal dysfunction emerging in the hordes of people who have been following low-carb diets. This is particularly impactful for women—and especially physically active women—who commonly suffer side effects from their low-carb diets, including: A stopped or irregular menstrual cycle (amenorrhea)418 419 420 421 422 Decreased fertility423 424 425 Hypoglycemic episodes and blood sugar swings426 Depression, anxiety, and irritability427 428 429 Poor libido430 431 432 Disrupted sleep/insomnia433 434 Dysfunctional relationship with food and fear about eating either fat or carbohydrate435 436 Cycles of restriction and binges437 438 Chronic fatigue 439 440 441 442 Poor thyroid function (and a slow metabolism)443 444 445 446 447 448

THE DIET-GO-ROUND LOW-CALORIE DIETS Diets began by limiting the number of calories consumed in a day. But restricting calories depleted energy, so people craved high-calorie fat and sugar as energizing emergency fuel. LOW-FAT DIETS High-calorie fats were targeted. Restricting fat left people hungry, however, and they again craved more fats and sugars. FAKE FAT Synthetic low-cal fats were invented. People could now replace butter with margarine, but without calories it didn’t deliver the energy and satisfaction people needed. They still craved real fat and sugar. THE DIET GO-ROUND GRAPEFRUIT DIETS Banking on the antioxidant and fat-emulsifying properties of grapefruit, dieters could eat real fat again, as long as they ate a grapefruit first. But even grapefruits were no match for the high-fat American diet. SUGAR BLUES The more America restricted fat in any way to lose weight, the more the body rebounded by storing fat, and craving and bingeing on fats and sugars. Sugar was now to blame! SUGAR FREE High-calorie sugars were replaced with no-calorie synthetic sweeteners. The mind was happy but the body was starving as diet drinks replaced meals. People eventually binged on excess calories from other sources, such as protein. HIGH-PROTEIN DIETS The new diet let people eat all the protein they wanted without noticing the restriction of carbs and sugar. Energy came from fat stores and dieters lost weight. But without carbs, they soon experienced low energy and craved and binged on carbs. HIGH-CARB DIETS Carb-craving America was ripe for high-carb diets. You could now lose weight and eat up to 80 percent carbs—but they had to be slow-burning, complex carbs. Fast-paced America was addicted to fast energy, however, and high-carb diets soon became high-sugar diets. LOW CHOLESTEROL The combination of sugar, fat, and stress raised cholesterol to dangerous levels. The solution: Reemphasize complex carbs and reduce all animal fats. Once again, dieters felt restricted and began craving and bingeing on fats and sugars. EXERCISE Diets weren’t working, so exercise became the cholesterol cure-all. It worked for a time, but people didn’t like to “work out.” Within 25 years, no more than 20 percent of Americans would do it regularly. VEGETARIANISM With heart disease and cancers on the rise, red meat was targeted. Vegetarianism came into fashion but was rarely followed correctly. People lived on pasta and bread, and blood sugars and energy levels went out of control. GRAZING High-carb diets were causing energy and blood sugar problems. If you ate every 2 hours, energy was propped up and fast-paced America could keep speeding. Fatigue became chronic fatigue, however, with depression and anxiety to follow. FOOD COMBINING By eating fats, proteins, and carbs separately, digestion improved and a host of digestive, energy, and weight problems were helped temporarily. But the rules for what you could eat together led to more frequent small meals. People eventually slipped back to their old ways and old problems. THE ZONE Aimed at fixing blood sugar levels, this diet balanced intake of proteins, fats, and carbs. It worked, but again restricted certain kinds of carbs, so it didn’t last, and America was again craving emergency fuel. COFFEE TO THE RESCUE Exhausted and with a million things to do, America turned to legal stimulants like coffee for energy. But borrowed energy must be paid back, and many are still living in debt. FULL CIRCLE Frustrated, America is turning to new crash diets and a wave of high-protein diets. It is time to break this man-made cycle with the simplicity of nature’s own 3-Season Diet. If you let nature feed you, you will not starve or crave anything.

Dear Jon, A real Dear Jon let­ter, how per­fect is that?! Who knew you’d get dumped twice in the same amount of months. See, I’m one para­graph in and I’ve al­ready fucked this. I’m writ­ing this be­cause I can’t say any of this to you face-to-face. I’ve spent the last few months ques­tion­ing a lot of my friend­ships and won­der­ing what their pur­pose is, if not to work through big emo­tional things to­gether. But I now re­al­ize: I don’t want that. And I know you’ve all been there for me in other ways. Maybe not in the lit­eral sense, but I know you all would have done any­thing to fix me other than lis­ten­ing to me talk and al­low­ing me to be sad with­out so­lu­tions. And now I am writ­ing this let­ter rather than pick­ing up the phone and talk­ing to you be­cause, de­spite every thing I know, I just don’t want to, and I don’t think you want me to ei­ther. I lost my mind when Jen broke up with me. I’m pretty sure it’s been the sub­ject of a few of your What­sApp con­ver­sa­tions and more power to you, be­cause I would need to vent about me if I’d been friends with me for the last six months. I don’t want it to have been in vain, and I wanted to tell you what I’ve learnt. If you do a high-fat, high-pro­tein, low-carb diet and join a gym, it will be a good dis­trac­tion for a while and you will lose fat and gain mus­cle, but you will run out of steam and eat nor­mally again and put all the weight back on. So maybe don’t bother. Drunk­en­ness is an­other idea. I was in black­out for most of the first two months and I think that’s fine, it got me through the evenings (and the oc­ca­sional af­ter­noon). You’ll have to do a lot of it on your own, though, be­cause no one is free to meet up any more. I think that’s fine for a bit. It was for me un­til some­one walked past me drink­ing from a whisky minia­ture while I waited for a night bus, put five quid in my hand and told me to keep warm. You’re the only per­son I’ve ever told this story. None of your mates will be ex­cited that you’re sin­gle again. I’m prob­a­bly your only sin­gle mate and even I’m not that ex­cited. Gen­er­ally the ex­pe­ri­ence of be­ing sin­gle at thirty-five will feel dif­fer­ent to any other time you’ve been sin­gle and that’s no bad thing. When your ex moves on, you might be­come ob­sessed with the bloke in a way that is al­most sex­ual. Don’t worry, you don’t want to fuck him, even though it will feel a bit like you do some­times. If you open up to me or one of the other boys, it will feel good in the mo­ment and then you’ll get an emo­tional hang­over the next day. You’ll wish you could take it all back. You may even feel like we’ve en­joyed see­ing you so low. Or that we feel smug be­cause we’re win­ning at some­thing and you’re los­ing. Re­member that none of us feel that. You may be­come ob­sessed with work­ing out why ex­actly she broke up with you and you are likely to go fully, fully nuts in your bid to find a sat­is­fy­ing an­swer. I can save you a lot of time by let­ting you know that you may well never work it out. And even if you did work it out, what’s the pur­pose of it? Soon enough, some girl is go­ing to be crazy about you for some un­de­fin­able rea­son and you’re not go­ing to be in­ter­ested in her for some un­de­fin­able rea­son. It’s all so ran­dom and un­fair – the peo­ple we want to be with don’t want to be with us and the peo­ple who want to be with us are not the peo­ple we want to be with. Re­ally, the thing that’s go­ing to hurt a lot is the fact that some­one doesn’t want to be with you any more. Feel­ing the ab­sence of some­one’s com­pany and the ab­sence of their love are two dif­fer­ent things. I wish I’d known that ear­lier. I wish I’d known that it isn’t any­body’s job to stay in a re­la­tion­ship they don’t want to be in just so some­one else doesn’t feel bad about them­selves. Any­way. That’s all. You’re go­ing to be okay, mate. Andy

filling, without the need for exorbitant amounts of sugars and carbs, and should

So what is a healthy dinner anyway? Well, to start, it should be filling, without the need for exorbitant amounts of sugars and carbs, and should be able, to a degree, to keep you satisfied for a while. Thankfully, after trying and taste testing, we came up with many easy to make, and

So what is a healthy dinner anyway? Well, to start, it should be filling, without the need for exorbitant amounts of sugars and carbs, and should be able, to a degree, to keep you satisfied for a while. Thankfully, after trying and taste

The following grains and starches are gluten-free: amaranth arrowroot buckwheat corn millet potato quinoa rice sorghum soy tapioca teff The following foods often contain gluten: baked beans (canned) beer blue cheeses bouillons/broths (commercially prepared) breaded foods cereals chocolate milk (commercially prepared) cold cuts communion wafers egg substitute energy bars flavored coffees and teas

The bottom line is that if you want to reduce oxidative stress and the action of free radicals harming your brain, you have to reduce the glycation of proteins. Which is to say, you have to diminish the availability of sugar. Pure and simple.

Peanut Butter Cookies   Time: 30  minutes Servings: 24   You don’t have to give up cookies on a wheat-free or low-carb diet. These delicious cookies are also healthy with minimal ingredients. Ingredients: 1/2 cup coconut flour 1/4 tsp. salt 1 1/2 tsp. baking powder 1 1/2 cups peanut butter 1 1/2 tsp. pure vanilla extract 4 eggs How to Cook: Preheat the oven to 350 degrees Fahrenheit. In a large bowl, mix the coconut flour, salt and baking powder. Then, add the peanut butter, vanilla and eggs and mix well. Drop about 1 tbsp. of dough at a time onto a cookie sheet, leaving space between them. Bake the cookies for 10 to 12 minutes or until they are golden brown.     Tips: Skip the vanilla extract to make this recipe gluten-free.

At the root of the problem? That sticky wheat protein, gluten. Although the jury is still out on the connections between gluten sensitivity and behavioral or psychological issues, we do know a few facts: People with celiac disease may be at increased risk for developmental delay, learning difficulties, tic disorders, and ADHD.6 Depression and anxiety are often severe in patients with gluten sensitivity.7, 8 This is primarily due to the cytokines that block production of critical brain neurotransmitters like serotonin, which is essential in regulating mood. With the elimination of gluten and often dairy, many patients have been freed from not just their mood disorders but other conditions caused by an overactive immune system, like allergies and arthritis. As many as 45 percent of people with autism spectrum disorders (ASD) have gastrointestinal problems.9 Although not all gastrointestinal symptoms in ASD result from celiac disease, data shows an increased prevalence of celiac in pediatric cases of autism, compared to the general pediatric population. The good news is that we can reverse many of the symptoms of neurological, psychological, and behavioral disorders just by going gluten-free and adding supplements like DHA and probiotics to our diet.

No-Grain Granola Bars   Time: 2 ½ - 3 ½ hours Servings: 16     Granola bars make perfect breakfasts or afternoon snacks. These delicious granola bars surprisingly don’t contain any grains at all.   Ingredients:   1 cup assorted nuts 1 cup assorted seeds 1 1/2 cups coconut flakes 1 cup assorted dried fruit 1/4 cup almond butter 1/4 cup coconut oil 1/4 tsp. pure vanilla extract 1/2 tsp. cinnamon 1/4 tsp. nutmeg   How to Cook:   Finely chop half of the nuts and seeds with a knife or in the food processor. Roughly chop the rest. Put all the nuts and seeds in a large bowl and add the fruit and coconut. Heat the wet ingredients and spices on medium heat in a pan until the mixture bubbles and then add it to the bowl and stir it together. Spread the mixture into a baking sheet lined with tin foil or parchment paper. Press the mixture into a block with your hands or a spatula. Allow it to cool for 2 to 3 hours and then cut it into rectangular or square granola bars.       Tips: You can use any nuts, seeds and dried fruit you want for this recipe, although the nuts and seeds should be raw or dry roasted without added oil. Experiment until you come up with a flavor combination you enjoy.

Saucy Chicken Strips   Time: 15 minutes Servings: 2   These chicken strips are so good you won’t miss the breading. You can eat them alone, with a side or on top of a salad or stirfry. Ingredients: 6 chicken breast strips 2 tbsp. peanut butter 1/4 tsp. cinnamon 1/8 tsp. nutmeg 1/2 tsp. curry 1/4 tsp. black pepper 1/4 tsp. chili powder (optional) 1/4 tsp. garlic powder 1 to 2 tbsp. water Sesame seeds (optional) How to Cook: Heat a stovetop griddle or grill to medium heat. Mix the sauce ingredients together in a medium-sized bowl. With a brush, brush the sauce onto the tops of the chicken breast strips. Put the strips sauce side down onto the griddle or grill. Then, brush the tops with more sauce. Continue to flip the chicken strips every couple of minutes, adding more sauce every time you flip. Cook the strips for about 7 minutes or until the chicken is thoroughly cooked and opaque when you cut into the middle. Sprinkle sesame seeds onto both sides of the strips. Serve these strips with a vegetable side dish or over a salad.

For years researchers have noted decreased levels of free radical damage in individuals who consume fish oil (the source of EPA and DHA), but with this new research, the relationship between fish oil and antioxidant protection is now clear. As Dr. Gao reported, “Our data support the hypothesis that the formation of… compounds generated from oxidation of EPA and DHA in vivo can reach concentrations high enough to induce Nrf2-based antioxidant and… detoxification defense systems.

Chocó Pecan Snack Prep Time: 10 minutes* Servings: 6   INGREDIENTS 1 cup raw pecans 1 cup dried pitted dates 2 tablespoons raw coconut butter (or cacao butter) 1/4 cup raw cocoa powder 1/4 cup shredded or flaked coconut 1/4 teaspoon Celtic sea salt   Instructions 1.      Line square baking dish with parchment paper. Allow coconut or cacao butter to soften. 2.      Add pecans to food processor or high-speed blender and process until finely ground, about 1 minute. 3.      Add dates and coconut or cacao butter and process until mixture sticks together, about 1 - 2 minutes. 4.      Add cocoa, coconut and salt. Process until well ground but not completely smooth. 5.      *Transfer mixture to parchment lined baking dish and firmly press into bottom with hands or spatula. Refrigerate until set, about 2 hours. 6.      Remove from refrigerator. Slice and serve chilled. Or allow to warm to room temperature and

The 49-year-old Bryant, who resembles a cereal box character himself with his wide eyes, toothy smile, and elongated chin, blames Kellogg's financial woes on the changing tastes of fickle breakfast eaters. The company flourished in the Baby Boom era, when fathers went off to work and mothers stayed behind to tend to three or four children. For these women, cereal must have been heaven-sent. They could pour everybody a bowl of Corn Flakes, leave a milk carton out, and be done with breakfast, except for the dishes. Now Americans have fewer children. Both parents often work and no longer have time to linger over a serving of Apple Jacks and the local newspaper. Many people grab something on the way to work and devour it in their cars or at their desks while checking e-mail. “For a while, breakfast cereal was convenience food,” says Abigail Carroll, author of Three Squares: The Invention of the American Meal. “But convenience is relative. It's more convenient to grab a breakfast bar, yogurt, a piece of fruit, or a breakfast sandwich at some fast-food place than to eat a bowl of breakfast cereal.” People who still eat breakfast at home favor more laborintensive breakfasts, according to a recent Nielsen survey. They spend more time at the stove, preparing oatmeal (sales were up 3.5 percent in the first half of 2014) and eggs (up 7 percent last year). They're putting their toasters to work, heating up frozen waffles, French toast, and pancakes (sales of these foods were up 4.5 percent in the last five years). This last inclination should be helping Kellogg: It owns Eggo frozen waffles. But Eggo sales weren't enough to offset its slumping U.S. cereal numbers. “There has just been a massive fragmentation of the breakfast occasion,” says Julian Mellentin, director of food analysis at research firm New Nutrition Business. And Kellogg faces a more ominous trend at the table. As Americans become more healthconscious, they're shying away from the kind of processed food baked in Kellogg's four U.S. cereal factories. They tend to be averse to carbohydrates, which is a problem for a company selling cereal derived from corn, oats, and rice. “They basically have a carb-heavy portfolio,” says Robert Dickerson, senior packagedfood analyst at Consumer Edge. If such discerning shoppers still eat cereal, they prefer the gluten-free kind, sales of which are up 22 percent, according to Nielsen. There's also growing suspicion of packagedfood companies that fill their products with genetically modified organisms (GMOs). For these breakfast eaters, Tony the Tiger and Toucan Sam may seem less like friendly childhood avatars and more like malevolent sugar traffickers.

is cooked

The Paleo diet is about eliminating carbs Going along with the “caveman” image, many people mistakenly think that Paleo eating is all about tearing into endless plates of meat and nothing else. This is not true. On a Paleo eating plan, carbs are usually kept below 100 or 150 grams per day, which is actually ample. The kind of carbs is more important, and Paleo eaters get their carbohydrates from starchy vegetables, nuts and seeds instead of the empty calories from bread, rice or pasta. Paleo dieters will occasionally fast and put their bodies into ketosis, but this is not automatically a very low carb plan and has very little in common with the infamous Atkins diet. The Paleo diet is not practical Many people reel in horror at the thought that you could stay alive without grains. The truth is grains, especially wheat, are nutrient poor and usually only serve to disrupt blood sugar and insulin levels, promote fat storage and increase over time allergies, obesity and even the initial stages of type II diabetes. Grains contain phytates and other plant proteins that damage the intestinal lining and lead to leaky gut syndrome and a host of other complaints, not to mention overweight. A diet rich in empty carbohydrates is nutrient deficient, fattening and even addictive, if white sugar plays a big role. You can eat as much fat as you like on the Paleo diet Partly true. Again, it’s not so much the quantity but the quality of the fat in question. While eating fat has been shown again and again not to make you fat, it’s also important to choose the right kinds. Butter, good quality animal fats, avocado, coconut and olive oil as well as the fat found in eggs and good quality dairy are excellent for the health in every way. Avoid refined, deodorized and hydrogenated oils such as sunflower, cottonseed or canola oil. These are incredibly toxic to the body and high in inflammation causing Omega 6 fatty acids. Dairy is forbidden on the Paleo diet Always a point of debate, whether to eat dairy or not comes down to a matter of personal choice. Some of us possess the enzymes to properly digest milk, other do not. The only way to test for your own sensitivity is to experiment and listen to your body. If lactose is a problem, eat cultured dairy like yogurt, kefir and cheese. If milk forms a good part of your diet, be sure that you’re getting hormone free, grass fed milk from a quality source and don’t binge on milk as it’s also quite high in carbohydrates. If fat loss is your main goal, eliminate dairy until your goal weight is reached.

The popular Paderno Spiralizer, Veggetti Spiral Vegetable Cutter and other spiralizers and julienne slicers are perfect for food lovers on any kind of regimen, including Gluten-Free, Paleo or weight-loss diets. This book will not only give you great recipes to utilize your new vegetable cutter, but it will show you how to use these utensils safely and efficiently.

One more item I’d like to point out from this study: When the researchers performed brain scans on these patients, they found noticeable changes in the white matter that could easily be confused with multiple sclerosis or even small strokes. This is the reason I always check for gluten sensitivity in patients referred to me with a diagnosis of multiple sclerosis; on many occasions I’ve found patients whose brain changes were in fact not related to multiple sclerosis at all and were likely due to gluten sensitivity. And lucky for them, a gluten-free diet reversed their condition.

the important thing to understand is that in the field of nutrition, to have real evidence of something and to prevent cherry-picking of the data, we need to be operating at the level of systematic reviews done on large bodies of well-controlled RCTs, not engaged in silly battles with each group adhering to a particular type of dietary dogma while cherry-picking their handful of studies to “prove” their approach is the best.

I know that if I have any type of carb before I go to bed, I will almost always end up wide awake at 3:00 a.m. and have

Now she craved him frightfully, the way a person on a carb-free diet might crave a huge muffin. She needed that muffin. She wanted to make love to that muffin. She wanted to engage in acts of questionable legality with that muffin.

Typically what you will find is that the so-called low-fat diet group was never on a low-fat diet. Many of the studies showing that low-fat diets don’t lead to weight loss define low fat as 30 percent of calories, which is actually quite high. Typically, the participants’ baseline diet contains 35 percent fat, so they are not making significant changes to their diet. Practically, they’re probably just substituting a packet of fat-free cookies for a serving of fries. Meanwhile, the low-carb groups are making huge changes by severely limiting the amount of carbs they ingest. This limits their menu and food choices, which means they will eat less calories. In every low-carb versus low-fat study I have read, the low-carb group eats fewer calories. Again, keeping it simple: if you eat fewer calories, you will lose more weight. There’s nothing earth-shattering about this finding; it’s basic thermodynamics.

aim for at least 150 grams of carbohydrate which, for example, equates to a serving of porridge, two potatoes, a small serving of rice, and three pieces of fruit. Choose what I call “gentle carbs,” which are non-inflammatory carbohydrate foods such as rice, oats, potato, sweet potato, gluten-free pasta, and whole fruit. If you can tolerate gluten, then you can also enjoy some good quality bread.

2 packets of Truvia 4 cubes of frozen avocados. ¼-½ cup heavy whipping cream ¼-½ cup coconut cream. TIP: Buy canned coconut milk. Store one can in the refrigerator. This hardens the fat-filled coconut cream part of the product and allows you to pour off the coconut water. Use only the high-fat portion of coconut milk. 2 teaspoons of Cacao Powder. Cinnamon to taste Put all of the above in a blender and puree away for the best carb-free ice cream EVER!!

This analogy is going to seem out of left field, but bear with me. My husband, Jon, and I have a peace lily plant that we bought when we first moved into our home. It was always in the front room. It got frequent care and adequate water, but it never bloomed. The foliage was green and beautiful, but the plant remained the same. It didn’t die, but it didn’t grow, either. It just existed. Then one day I thought to bring it into the kitchen and put it in the bay window with our fresh herbs. Within less than a week, I noticed the first signs of a tightly wrapped white flower bud waiting to bloom. A couple of days later, up popped another bud. Who would have thought that all that plant needed was a little more light to thrive? It instantly struck me that there was a beautiful analogy for my own life here. This peace lily had everything it needed to survive, but it didn’t have the missing piece that it needed to thrive. I couldn’t help but think of all the times in my life when I had given myself only the bare minimum that I needed to survive and offered myself none of the things that I needed to thrive.

people with celiac have significantly increased production of free radicals, and they exhibit free radical damage to their fat, protein, and even DNA.16 In addition, they also lose their ability to produce antioxidant substances in the body as a result of the immune system’s response to gluten. In particular, they have reduced levels of glutathione, an

But a caveat: Once free radicals damage the LDL molecule, it’s rendered much less capable of delivering cholesterol to the brain. In addition to oxidation destroying the LDL’s function, sugar can also render it dysfunctional by binding to it and accelerating oxidation. And when that happens, LDL is no longer able to enter the astrocyte, a cell charged with nourishing neurons. In

In the normal process of producing energy, each mitochondrion produces hundreds if not thousands of free radical molecules each day. Multiply that by the ten million billion mitochondria that we each possess and you come up with an unfathomable number, ten

how effective would, say, a vitamin E capsule or a tablet of vitamin C be when confronted by this onslaught of free radicals? Common

one molecule of vitamin C is oxidized by one free radical. (This one-to-one chemistry is called a stoichiometric reaction by chemists.) Can you imagine how much vitamin C or other oral antioxidant it would take to neutralize the untold number of free radicals generated by the body on a daily basis?

removal of gluten from the diet and the adoption of a grain-brain-free way of life is often the surest ticket to relief for these brain ailments that plague millions, and this simple “prescription” can often trump drug therapy.

Warning: Drugs used to treat ADHD have resulted in cases of permanent Tourette’s syndrome. Science has been documenting this since the early 1980s.10 Now that we have the research to prove the powerful effect of going gluten-free, it’s time we change—no, make—history.

Focus on choosing whole foods. Eliminate all processed and refined foods and follow my “90/10 rule”—eat clean 90% of the time, and have a little fun 10% of the time. So that means 1 out of every 10 meals can be whatever you choose, it’s your reward meal. Eat and enjoy guilt-free, you earned it, and it’s built into the blueprint.

To reverse diabetes you have to follow a strict no-sugar, low-carb diet and, ideally, supplement with high-dose chromium, more than you would ever achieve from your diet, until your blood sugar level becomes stable and you are declared diabetes-free.

Here’s my protocol for my usual monthly 3-day fast from Thursday dinner to Sunday dinner: On Wednesday and Thursday, plan phone calls for Friday. Determine how you can be productive via cell phone for 4 hours. This will make sense shortly. Have a low-carb dinner around 6 p.m. on Thursday. On Friday, Saturday, and Sunday mornings, sleep as late as possible. The point is to let sleep do some of the work for you. Consume exogenous ketones or MCT oil upon waking and 2 more times throughout the day at 3- to 4-hour intervals. I primarily use KetoCaNa and caprylic acid (C8), like Brain Octane. The exogenous ketones help “fill the gap” for the 1 to 3 days that you might suffer carb withdrawal. Once you’re in deep ketosis and using body fat, they can be omitted. On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.” Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence. Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.

with Parmesan Serves 4 • Gluten Free 4 cups cauliflower florets 4 cups broccoli florets 1 tablespoon olive oil ¼ teaspoon salt ⅛ teaspoon black pepper 2 tablespoons grated Parmesan cheese 1 tablespoon lemon juice 1 Preheat oven to 425ºF. Spray large rimmed baking sheet with nonstick spray. 2 Place cauliflower and broccoli on baking sheet; add oil, salt, and pepper and toss to coat. Spread vegetables evenly in pan. 3 Roast, stirring once, until vegetables are browned and tender, 20–25 minutes. 4 Transfer vegetables to medium bowl; add cheese and lemon juice and toss to combine. PER SERVING (GENEROUS 1 CUP): 96 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 260 mg Sod, 10 g Total Carb, 3 g Sugar, 4 g Fib, 5 g Prot, 100 mg Calc. PointsPlus value: 3

vitamin or mineral yet identified that is not available from low-carbohydrate sources—and many grain foods only appear to have a good nutritional profile because they’ve been enriched at the factory. Enrichment was instituted when it became clear that people whose diets depended on milled grains were developing nutritional deficiency diseases. It is likely that your nutritional profile will improve. That said, we do recommend taking a well-formulated, iron-free multivitamin daily. WHAT ABOUT “GOOD CARBS”? No doubt you’ve heard that there are “good carbs.” It may come as a shock, then, to learn that once they are digested and absorbed there is chemically no difference between one source of sugar and another. A molecule of glucose derived from brown rice is identical to a molecule of glucose derived from a convenience store slushy. The brown rice brings a few vitamins along with

Dump It: Processed Carbohydrates Processed carbs include almost any carbohydrate food that comes in a package: cereals, pasta, bread, minute rice, you name it. These foods are almost always high-glycemic, meaning they quickly and dramatically raise your blood sugar,

The good news is that you can quickly reclaim your genetic fat-burning abilities. Metabolic flexibility allows you to feel great all day long, with stable mood, energy, cognitive functioning, and appetite, whether or not you eat regular meals. I believe that reigniting your metabolic flexibility is the holy grail of all health pursuits. With it, you can naturally derive energy from a range of sources: the fat on your plate of food or the fat on your butt, belly, or thighs; the carbohydrates in your meal, the glucose in your bloodstream, or the glycogen in your muscles; and even from ketones, the superfuel that your liver makes when you’re fasting or restricting dietary carbs. The best part is that your body doesn’t care where those calories came from, because your source of calories to burn will move seamlessly from one substrate (fuel source) to another depending on your immediate energy needs.

Cutting your carbohydrate intake in half can quickly reduce symptoms. If the difference is not apparent, eliminating high carb foods like potato, pasta and bread for a short experimental period may be necessary.

When the researchers performed brain scans on these patients, they found noticeable changes in the white matter that could easily be confused with multiple sclerosis or even small strokes. This is the reason I always check for gluten sensitivity in patients referred to me with a diagnosis of multiple sclerosis; on many occasions I’ve found patients whose brain changes were in fact not related to multiple sclerosis at all and were likely due to gluten sensitivity. And lucky for them, a gluten-free diet reversed their condition.

The following foods often contain gluten: baked beans (canned) beer blue cheeses bouillons/broths (commercially prepared) breaded foods cereals chocolate milk (commercially prepared) cold cuts communion wafers egg substitute energy bars flavored coffees and teas French fries (often dusted with flour before freezing) fried vegetables/tempura fruit fillings and puddings gravy hot dogs ice cream imitation crabmeat, bacon, etc. instant hot drinks ketchup malt/malt flavoring malt vinegar marinades mayonnaise meatballs/meatloaf non-dairy creamer oat bran (unless certified gluten-free) oats (unless certified gluten-free) processed cheese (e.g., Velveeta) roasted nuts root beer salad dressings sausage seitan soups soy sauce and teriyaki sauces syrups tabbouleh trail mix veggie burgers vodka wheatgrass wine coolers

often a fully preventable problem. If you’re a chronic headache sufferer, why not try a gluten-free diet? What have you got to lose?

to the brain? One of the most common ways is through physical modification by glucose. Sugar molecules attach themselves to LDL and change the molecule’s shape, rendering it less useful while increasing free radical production.

GOING VEGAN IS EASY. IT’S EASIER THAN GOING LOW-CARB or gluten-free. And it’s much easier than quitting smoking or breaking other habits. Because you can eat as much as you want.