Before I had kids, I thought I’d be that mom who cooks and bakes endlessly with her kids. After all, I enjoy being in the kitchen, so why wouldn’t I want my sweet offspring by my side as I lovingly prepare meals for the family. Ah, to be that young and idealistic again. Every year we get busier and more pressed for time, and—in my experience, at least—cooking with your kids makes everything take three to eleven times longer. Gone are my ideas of being Betty-Crocker-meets-Mary-Poppins in the kitchen. I have new priorities now: I need to be time-efficient. I want to feed myself and my kids nutritious foods. I refuse to prepare separate meals or snacks for kids and adults. My kids should learn their way around the kitchen, which means giving them age-appropriate tasks. Most days we manage dinner together, but the rest of the day is a whirlwind. Snacking is something of a contentious topic in the ancestral community. Sincere kudos if your family can stick to set meal times with perhaps one planned snack interlude. Realistically, though, snacking happens here. Rather than fight it, I try to have quick, healthy options that check my four boxes above. These are some of my top picks. Add yours in the comments section. Instantly download your free Guide to Cooking Fats and Oils Dips & Spreads Veggies with ranch dressing. Use raw vegetables like celery, carrots, snap peas, broccoli, cauliflower, and mini sweet bell peppers, or leftover roasted asparagus or Brussels sprouts. To make a thicker dip, mix the ranch with sour cream to get the consistency you want. Frozen chicken skewers (I get mine at Costco) dipped in barbecue sauce or a quick peanut sauce. This one uses tahini, or you can use almond butter instead. Guacamole with raw vegetables or pork rinds. To uplevel the experience, try this recipe for Bacon Guacamole with Cheddar Chips. Apples, pears, or celery with nut butter. Hummus with veggies. Classic hummus is easy to make or buy pre-made if you eat chickpeas, but you can also make delicious legume-free versions like this Roasted Cauliflower & Macadamia Nut Hummus. How kids can help: Wash and cut raw vegetables and fruit with supervision and depending on age. Pour dipping sauces into ramekins. Smash avocados for guacamole. Run the food processor for hummus. Arrange the food on plates. Stuff You Can Eat with Toothpicks Cubed melon wrapped in prosciutto. Caprese skewers: cherry tomato + pearl mozzarella + basil leaf. Optional Italian or balsamic dressing to dip. Meatballs, like these kid-approved Teriyaki Meatballs. Steak “salad” bites. Leftover cubed steak topped with a few leaves of baby spinach and cheddar or blue cheese. Dip in BBQ sauce or dressing of choice. For the grown-ups, add Quick Pickled Onions. How kids can help: Cube melon or steak. Wrap prosciutto around melon. Assist with cooking meatballs. The steps are easy enough for even young kids, supervised. Assemble the skewers. Pour dipping sauces into ramekins. Charcuterie Plates Charcuterie plates … Continue reading “Keto and Primal Snacks for Busy Mom Life”
Keto egg wraps are a keto dieter’s best friend. You can fill them with your favorite taco or burrito fillings, or make a satisfying sandwich wrap without racking up tasteless carbs from a tortilla. Fill and roll to your heart’s content, just like you would any wrap. Here, you’ll prepare the egg omelette for this collard wrap in a similar fashion to how we prepared the egg “tortilla” in the Keto Burrito. The collard greens add a nice crunch and help the wrap hold together a little better than egg alone. How to Roll Like a Pro When folding up your wrap, orient your piece of parchment like a diamond with a point facing you. Build the collard wrap in the center of the parchment and then place the toppings and fillings on top. Carefully fold the parchment point closest to you up and over the collards and fillings. Continue to roll and tuck in the sides of the wrap as you go. Keto Egg Wrap with Collard Greens Recipe, 3 Ways Serves: 1 Time in the kitchen: 20 minutes Ingredients Egg Wrap Base: 6 collard green leaves Avocado oil spray 1 Tbsp. avocado oil 3 large eggs 1 tsp. water Salt and pepper Veggie Egg Wrap Option: 1/2 Tbsp. avocado oil 1 cup sliced mushrooms ¼ cup sliced shallots ½ Tbsp. mayo of choice (we like Primal Kitchen® Pesto Mayo) Spicy Egg Wrap Option: 1-2 slices pepper jack cheese 1 Tbsp. spicy BBQ sauce or spicy ketchup Sliced jalapeños Buffalo Egg Wrap Option: 1 chicken sausage, cooked and sliced down the middle 1 Tbsp. buffalo sauce Directions To make the eggs, spray your seasoned cast iron pan with avocado oil spray. Preheat your oven to 350 degrees Fahrenheit and place the pan in the oven for 10-12 minutes to heat up. In a bowl, combine 3 eggs and 1 teaspoon of water with a pinch of salt and pepper and whisk together with a fork. Once the pan is quite hot, place the hot pan on your stovetop and heat over medium-high heat. Swirl 1/2 tablespoon of avocado oil in it and then quickly add the egg mixture to the pan and spread it out if necessary with a rubber spatula. As the edges of the egg begin to set, tilt the pan slightly while pulling up the egg from the edges with a spatula. This will allow the raw egg in the middle to fill the spaces in the pan so it can set. Allow the egg to cook until it is almost set, continuing to periodically run the spatula under the edges of the egg. Using your spatula and hand, carefully flip the egg over and allow it to cook for another 15-30 seconds. Remove the omelette from the pan. For the veggie option, heat the avocado oil in the pan. Once hot, add the sliced shallots. Sauté for about 2 minutes, or until soft. Add the mushrooms and saute until the mushrooms are tender. Season with … Continue reading “Keto Egg Wrap with Collard Greens Recipe, 3 Ways”
Hi folks, in this week’s Ask a Health Coach post, Erin is answering your questions about the “keto flu”, what to do when you’re hungry all the time, and how to fulfill your need for human connection during the pandemic. Keep your questions coming here in the comments or over in our Mark’s Daily Apple Facebook Group. Jared asked: “I’ve been doing Mark’s Keto Reset for a few days. At first, I felt great, but now I’m achy and all I want to do is sleep. What happened to all that energy people talk about with Keto?” Ah yes, the keto flu. There’s no mistaking it. Well, at least to those of us who have been through it and safely made our way to the metabolically flexible side (which you will Jared, trust me). As you might have read, eating lower-carb — especially if you’re transitioning from a Standard American Diet can cause all sorts of uncomfortable symptoms. Everything from headaches and fatigue to nausea. But don’t let that keep you from sticking with it. When you’re faced with a challenge, it’s easy to give up. And even easier to convince yourself that whatever it is you’re attempting to do isn’t right for you. So, when the going gets tough you jump ship. No shame, that’s just how it rolls sometimes. On the flip side, a lot of people decide that punishing themselves is their only course of action. They put on a brave face and decide that they must deserve every ounce of discomfort they have coming their way. That’s the price they have to pay to “get healthy.” As crazy as it sounds, they’ve actually done studies about this. In this one, researchers asked undergraduate students to remember a time when they felt guilty, sad, or (in contrast) did something boring and non-emotionally driven like grocery shopping. Then, they gave participants six mild electrical shocks (stay with me here), with the option to increase the voltage for each subsequent shock. The students who recalled feeling guilty, chose to raise the voltage well into the mildly painful zone, while the other groups didn’t. The use of self-punishment to reduce feelings of guilt are, unfortunately, well-documented in research. Now, let me offer you a third perspective. What if you took this opportunity to give your body what it needed — without guilt, shame, or judgement? It may sound simple, but if you’re extra tired, why not take a midday nap or go to bed earlier? If you’re feeling achy, how about taking a few rest days or doing more gentle workouts? Also, think about positive steps you can take to make you transition more pleasant. Most of the time the low-carb flu is caused by an electrolyte imbalance. So, drink some bone broth, eat more leafy greens, or try this homemade electrolyte drink that Mark swears by. Hang in there Jared, your symptoms won’t last long and if you can get through this preliminary phase, you’ll be home free. Sue … Continue reading “Ask a Health Coach: Tuning in to What Your Body’s Telling You”
After cutting back on sugar and carbs for a while, you understandably start to miss sweets. A common misconception is that you have to skip sweets to meet your goals, which isn’t the case at all. There are plenty of sugar alternatives that fit within the Primal and keto lifestyles, and stevia is one of them.
Stevia is widely used in the low carb community to satisfy sugar cravings or simply add a touch of sweetness to a hot beverage or dessert, but should it be? What is stevia? Is it safe? What is its effect on insulin, if any, and does it have a place in a Primal Blueprint eating strategy? Let’s investigate.
What Is Stevia?
A lot of people categorize stevia as an artificial sweetener, but it’s important to note that stevia is not an artificial sweetener at all – it’s a plant-derived natural alternative to sugar.
Stevia is an herbaceous family of plants, 240 species strong, that grows in sub-tropical and tropical America (mostly South and Central, but some North). Stevia the sweetener refers to stevia rebaudiana, the plant and its leaves, which you can grow and use as or with tea (it was traditionally paired with yerba mate in South America) or, dried and powdered, as a sugar substitute that you sprinkle on. It’s apparently quite easy to grow, according to the stevia seller who tries to get me to buy a plant or two whenever I’m at the Santa Monica farmers’ market, and the raw leaf is very sweet.
One of the biggest challenges of going Primal (or Keto or anything that goes against the norm of the Standard American Diet) is dealing with people who have no clue why you’d ever do such a thing. Even though there have been tons of studies on the risks of eating processed foods, grains, and industrialized oils, there are just as many folks panicking when you pass on the rolls. It’s even harder when those folks are your spouse or significant other. If you’ve ever heard your partner say… “I’d die if I couldn’t have bread.” “One cookie isn’t going to wreck your diet.” “Your body needs sugar!” “You’re having bacon again?!” …then you know what I’m talking about. As a health coach, I see this more often than I don’t. One half of a couple decides they’re done feeling foggy and carrying around extra fat, while the other feels “fine” and finds no reason to change how they’re eating — even though they’re pre-diabetic and their blood pressure numbers are sky high. Signs You’ve Got a Difficult Partner As you take steps toward improving your health and growing as a person, you might find that, instead of support, you’re suddenly on the receiving end of someone who’s sabotaging you, acting irritated and jealous, or just not willing to grow with you. Your partner may come home with armloads of chips and cookies and refuse to eat anything that resembles a vegetable. Or make you feel bad when you ask for your burger lettuce wrapped. Or look at you like you’ve got two heads when you grab the full-fat yogurt off the grocery store shelf. Sound familiar? These are all signs that you’re dealing with a difficult partner. Here are some other indicators: They’re quick to blame you for their actions They seem to try to sabotage you They’re controlling They avoid or resist conversations with you They minimize your wins or your progress They judge you based on their beliefs They use guilt as a way to control the situation Here’s the thing though. You can’t change other people. I don’t care how right you are, how much progress you’ve made in your own health journey, or how much time you spend cooking epic protein-forward meals. People only change when they want to change. That said, you don’t have to let someone else’s resistance derail your own goals. How Difficult Partners Affect Your Health Aside from it being downright frustrating to live with someone who refuses to take responsibility for their own health, it can increase your risk of certain health conditions. One study from Montreal’s McGill University Health Centre evaluated the environmental factors, social habits, and eating and exercising patterns of couples and found that participants had a 26% higher chance of developing Type 2 Diabetes when their partner had the disease. The good news is, it works the other way too. In a trial funded by the National Institute of Health, researchers looked at the ripple effect of … Continue reading “8 Ways to Deal with a Difficult Partner (Who Doesn’t Eat Like You Do)”
Bon bons sound so fancy, don’t they? It’s like saying “ice cream bites,” but with a French accent and a posh flair. You may get the impression that ice cream bon bons are difficult to make, but here’s a secret: they’re easy. If you can scoop ice cream, you can pull it off. And if you use Keto Pint Ice Cream, you can make low-carb keto ice cream bon bons without churning a thing. Go ahead. Show off a little. We used Primal Kitchen® Chai Tea Collagen Latte Drink Mix to give these keto bon bons a warm, cozy spice flavor against a chilled ice cream backdrop, plus collagen that your skin and hair love as a bonus. Don’t wait for your next opportunity to share a batch of bon bons. Make a tray, keep them in the freezer, and pop one whenever a sweet moment strikes. Keto Chai Ice Cream Bon Bons Recipe Time in the kitchen: 60, including 45 minutes in the freezer Makes: 10 bon bons, or more if you decide to use more ice cream Ingredients 3 oz. coconut butter 2 oz. cacao butter 1 Tbsp. coconut oil 1.5 scoops Primal Kitchen Chai Tea Collagen Keto Latte Drink Mix ½ tsp. vanilla extract 1 (or more) pints Keto Pint Ice Cream (Coffee or Sea Salt Caramel) Directions Finely chop the cacao butter. Scoop out the coconut butter and spoon both into a heat-safe bowl. Set up a double boiler by heating a few inches of water in a pot. Once the water is hot, reduce the heat to low and place the bowl over the pot so it’s resting on top of it. Use a whisk and begin mixing the cacao butter and coconut butter to encourage it to melt. Remove the bowl from the heat right before the cacao butter is fully melted, and continue to whisk when it’s removed from the heat. Whisk in the coconut oil until the mixture is uniform. Add the collagen powder and vanilla extract and whisk until combined. Set the mixture aside. Scoop out the ice cream using an ice cream scoop and place each scoop on a sheet pan with a piece of parchment on it. Place the scoops of ice cream in the freezer for 30-45 minutes to harden. Once the scoops of ice cream have set, place a scoop of ice cream on a spoon or spatula and spoon the white chocolate mixture on top. Cover the ice cream twice with white chocolate, allowing the chocolate to coat all sides of the ice cream. Carefully place the finished bon bon on a piece of parchment and repeat with the remaining ice cream. Place the bon bons in the freezer to allow them to set and harden. Dust a little of the chai collagen on top and enjoy! Tips When setting up the double boiler, set the burner over low heat and only let the coconut butter and cacao butter come near being fully melted before removing … Continue reading “Keto Chai Ice Cream Bon Bons Recipe”
Over the first few days (up to two weeks) of eating low-carb, you may run into some frustration. Where is all of this energy I’m supposed to have? Why do I want to mow through that bag of chips right now? Am I coming down with a cold? For some people, the transition from burning glucose to burning fat comes with unwanted symptoms that range from slightly uncomfortable to miserable. This transition period is known as keto flu, or low-carb flu. It’s real, and it can be pretty terrible.
But, it’s temporary.
What is Low Carb Flu?
Low carb flu, or keto flu, is a set of symptoms that you may feel over the first few days of limiting carbohydrates. Low carb flu isn’t a flu or infection at all, and it’s not a medical term. It got its name because some of the symptoms of carb restriction can feel like you’re sick with the flu.
Low carb flu has dissuaded millions of people from pursuing and sticking to a healthy diet. You can laugh now that you’re fat-adapted and humming along on stored body fat, but you’ve forgotten just how terrible the transition from sugar-burning to fat-burning can be.
Symptoms of Keto Flu, or Low Carb Flu
Summer is for grillin’ and smokin’ meats. Brisket, ribs, tri-tip, sausages, pork shoulder, chicken, salmon… I’m making myself hungry. What goes perfectly with grilled and smoked meats? BBQ sauce. Whenever I mention how much I enjoy barbecue, someone says to me, “Wait, Mark, can you have BBQ sauce?” I get it. BBQ sauce is often on the list of condiments to avoid on low-carb, Primal/paleo, or keto diets. People are surprised to find out I can and do eat BBQ sauce regularly. I’m not just being rebellious and ignoring my own rules here. Although there is some important nuance that I’ll cover in this post, it’s definitely possible to enjoy BBQ sauce even on low-carb and keto diets. Stay on track no matter where you are. Instantly download your Primal and Keto Guide to Eating Out Is BBQ Sauce Keto? There’s nothing inherently un-keto about BBQ sauce. It’s basically tomatoes, vinegar, and spices. No problems there. I know some keto folks will say tomatoes aren’t allowed on keto, but I think that’s nonsense. No vegetable is de facto forbidden on a healthy keto diet if you ask me. “But tomatoes are fruit.” Okay, fine. You can still eat them on keto. Some people can’t do nightshades, so they would want to avoid tomatoes, but that’s an issue of intolerance, not carbs or ketosis. Separate issue. The biggest considerations here are how many carbs are in BBQ sauce and whether it’s a good way to way to spend your carb allotment. Already this is a nuanced question. There’s a lot of individual variation in carb tolerance and what constitutes an optimal keto diet for a given person. As a starting point, the Keto Reset recommends that most people aim for 50 grams of carbs per day without counting above-ground, non-starchy vegetables. For some people, this might be too high; for others, it’s too low. I’ve also recommended a flexible limit of 18 grams of carbs per meal (unless you’re doing OMAD). Some brands of BBQ sauce have 18 grams of carbs in a single two-tablespoon serving. I wouldn’t necessarily recommend devoting your entire carb allowance to a small ramekin of sauce. On the other hand, Primal Kitchen Classic BBQ Sauce only has 3 grams of carbs per two tablespoons. Other brands are somewhere in the middle. You can easily stay under your carb limit and enjoy a big plate of meat, a side of grilled zucchini, and a generous pour of a lower-carb BBQ sauce. Given that most of the carbs in a sauce like Primal Kitchen’s come from tomatoes, I see no reason to avoid it. Aren’t Sweeteners Prohibited on Keto? Again, this isn’t a straightforward question. On principle, most keto folks choose to abstain from sugar altogether. A small amount of sugar won’t necessarily knock you out of ketosis, but it’s certainly wise to limit consumption of sugar-sweetened BBQ sauces. There are more keto-friendly options anyway. Some brands use “natural” sweeteners like date paste or molasses. These aren’t inherently … Continue reading “Is BBQ Sauce Keto?”
Today we’re taking a peek under the hood and looking at some of the hormones involved in hunger and satiety, a.k.a. appetite hormones.
You might think of hunger as a gnawing feeling in your stomach and satiety as that feeling of fullness when you’ve eaten enough… or maybe too much. That’s how we experience the feelings we call hunger and satiety, true; but I’m talking today about the physiological drives to eat or stop eating that is driven by hormones.
Eating behavior is coordinated mostly in the brain by the hypothalamus, which acts as the control center for appetite. Hunger and satiety hormones deliver information from the body about how much energy you are taking in and whether you need more. The overarching goal here is energy homeostasis—balancing the energy coming in (via food) with the energy needed for the everyday functions of being alive.
When you have sufficient energy, your body is free to invest in growth, repair, and reproduction. Taking in more energy than you need can lead to excess fat storage and issues like hyperinsulinemia, insulin resistance, and metabolic syndrome. Energy deficits result in adaptations designed to conserve energy. In the long run, energy deficits might increase longevity, but they can also seriously undermine health and, for example, impair fertility.
Today I’m going to cover some of the key hormones that are involved in this delicate dance. This is by no means a complete list. Let me know in the comments if you have a burning desire to learn more about one of the hormones not covered here.
Keto is unique compared to other diets because there is an objective marker that tells you if you’re on the right track. With an easy at-home test, you can confirm that you are, in fact, in a state of ketosis.
Regular readers probably know I’m not a big data tracker. My energy, sleep, workout performance, stamina, and enjoyment of life tell me almost everything I need to know about how well I’m doing. Nevertheless, I get that some people love to play the self-quantification game. In some medical situations, measuring ketones is advisable, even necessary, as well. I’m not a total curmudgeon about it. Heck, I’ve been known to check in on my blood glucose and ketones from time to time.
If you’re thinking about testing, you should become familiar with the three different methods. Each has its own pros and cons. You’ll want to pick the option that’s right for you.