almond bread low carb keto

Delicious Keto-Friendly Almond Bread

This almond bread makes sandwiches and toast more sustaining for our energy levels as it’s higher in fat and lower in carbs (don’t worry, excess carbs are the cause of weight gain, not healthy fats). It’s gluten free, and keto friendly (2 slices equal 1g carbohydrate). This was a great staple for me when I started exploring keto eating.

This recipe utilizes the power of xanthan gum to hold all of the ingredients together, much like gluten would inside a normal loaf of bread. If you don’t have xanthan gum, you can use any other starch you have on hand 🙂

Cook Time       40 Mins

almond bread low carb keto

Almond bread     

Prep Time       15 Mins

Servings           8 (16 Slices)

Nutrition Per Serving

  • Calories 234
  • Net Carbs 1g
  • Fats 23g
  • Protein 7g

INGREDIENTS

  • 1/2 cup Butter melted (or olive oil if you’re avoiding dairy)
  • 2 tablespoons Coconut Oil
  • 7 Eggs
  • 1 teaspoon baking powder
  • 2 Cup Almond Flour
  • 1/2 teaspoon xanthan gum
  • 1/2 teaspoon Salt

LET’S START WITH THE EGGS

Make sure your eggs are at room temperature before you begin as this will reduce the likelihood that your bread will taste “eggy”. If you keep your eggs in the fridge, no worries, just pop them into a bowl of hot tap water for 3 mins. This will cool them down. Don’t worry, it won’t cook them! Crack them all into a bowl and mix them together well just by themselves.

BUTTER (OR OLIVE OIL) AND COCONUT OIL

I recommend grass fed butter as it’s high in omega 3 fats which we all struggle to get enough of and has tons of benefits. If you keep your butter in the fridge, warm it in a saucepan just enough for it to melt, then take it off the heat and just let it sit. You don’t want the butter to be hot because this will affect your eggs once you add it to the mixture. Add the coconut oil once the butter has melted.

Once you have your butter and coconut oil melted together, slowly stream the oils in while whisking until all is incorporated. You’ll have a nice, smooth blend and texture.

DRY INGREDIENTS

Combine the almond flour, xanthan gum, baking powder and salt together into a small bowl. Mix all of these ingredients together with a fork until well combined.

Then, little by little, add the dry mix to the eggs, whisking between scoops. It should get quite thick.

BAKING TIPS

Set your fan forced oven to 180C (355F) and wait till its fully heated. If you have a convection oven, drop the temperature by 5C (20 degrees Fahrenheit). If you are using a glass loaf pan, do the same. Glass retains heat longer. You can set your timer for 10 minutes less than the time in the recipe because all ovens are different.

Make sure when you make this recipe, if you are not using a silicone tray, that you place baking paper on the tray whilst baking, otherwise it will stick to the sides.

Once small cracks appear on the top and it goes a golden-brown color, test with a toothpick or clean dry knife right into the center of the bread. If it comes out clean, the bread is done. if not, you can add that extra 10 minutes and check it again.

ONCE THE BREAD IS DONE

Let the almond bread cool before slicing. I usually slice up half for the fridge, then place the unsliced half into the freezer for the following week.

This recipe was discovered at https://www.fatforweightloss.com.au/recipe/keto-bread/

I removed the images and digressions for simplicity, but left in all the little details because they personally helped me 🙂

brain injury inflammation

Inflammation and how it’s destroying everyone’s health

Inflammation is part of the body’s natural immune response. brain injury inflammationIt can be beneficial when you’re injured and tissues need care and protection. However, sometimes inflammation can persist longer than necessary, causing more harm than good. Chronic inflammation is at the root of so many illnesses we face today.

For example, brain networks in babies as well as future cognitive development reflect the degree of inflammation their mothers experienced during pregnancy, according to some new studies, leaving them vulnerable to conditions like autism, schizophrenia etc.

Inflammation cooks our genetics & accelerates aging, creating all sorts of pathologies (bipolar disorder, anxiety disorder, depression, epilepsy/seizures, brain tumors, obesity, arthritis, IBS, fibromyalgia etc.) Treating our inflammation can reverse many of these pathologies.

Common causes of inflammation:

1- Diet: Refined flour, refined and excess sugar, oxidized/rancid fats, trans fats, chemicals, preservatives.

2- Obesity: Obesity is an inflammatory state. Your body is struggling and it’s only going to get worse until you do something.

3-Poor gut health: Disruptions in the gut microbiome create intestinal permeability and contribute to systemic inflammation.

4-Stress: Stress stimulates pro inflammatory signalling. Chronic stress=chronic inflammation.

Dental disease, chronic infection, vitamin D deficiency also trigger inflammation in the body.

Our standard American diet is incredibly high in sugar. Sugar is inflammatory and makes our gut more permeable, creating even more inflammation. Inflammation leads to DNA damage, which leads to cancer changes. Reducing your carbohydrate intake, while getting the majority of your carbs from vegetables can really support your body, allowing it to slow and even reverse illness.

For those who need a lot of repair, studies are showing that ketosis repairs DNA, along with increasing mitochondrial function, and therefore increasing brain function. Intermittent fasting and eating high fat/low carbohydrate both put your body into ketosis (where it switches from carb fuel to fat fuel).

Exogenous ketones can be helpful in the beginning as they help to decrease appetite and make the insulin receptors work better (but they cannot replace doing the work). Once our insulin receptors work better, the body doesn’t have to produce as much insulin to get into the cell. So now we can produce less and that inflammatory cascade will start to go down.

How else can we lower inflammation?

  • Good omega-3 & other healthy fats (coconut, olive, avocado, nuts & seeds, fish, free-range eggs, grass-fed meat)
  • Turmeric and pepper together (spices in general are great for your health)
  • Vegetable based diet
  • Movement (30min 5x week min)
  • Sleep. Lack of sleep is really hard on the brain and creates plaque on arterial walls
  • Stress reduction. Make time for the things that feed your soul & help you feel grounded, peaceful, and recharged.

A healthy eating regimen, movement, stress reduction and proper sleep it’s really all we need to reverse most illness. The big people in charge are not interested in spreading this message, so we need to help each other♥️

If you’d like to learn more about how to turn the tables on your illness and paving the way to better health, send me a message and I’d be delighted to help you get started!

 

Eggs, prosciutto, kale, portobello

My Experience so far with Low Carb/Ketogenic Eating

I’ll be honest, I’d been pretty resistant to learning/accepting ketogenic eating as a sustainable option for myself or my clients. Everything I’d heard sounded so restrictive. This year however I decided to tune into the 2018 Ketogenic Summit; where everyday for 7 days you get 24 hour access to 4-5 different talks with various doctors, scientists and experts who offer their opinion and explain their reasoning.

I was already on board with the position that sugar & inflammation is at the root of so many illnesses we face today, so understanding that reducing your carbohydrate intake can be incredibly beneficial was an easy sell. I’ve also long believed that sufficient amounts of healthy fats are missing in many of our diets today. What was most exciting about this summit was learning the benefits of your body running off ketones instead of glucose.

Luckily I had already done the work of cutting out processed foods and increasing my movement (thanks to my Fitbit), so I looked for a bread substitute, made some cauliflower rice and I was off to the races!

Week 1: I did well 6 out of 7 days. I noticed that I woke up feeling awake, instead of my usual groggy I-don’t-want-to-get-out-of-bed usual feeling. I felt lighter and had more energy, but seemed to be getting afternoon headaches. My mood felt more stable and my stomach didn’t hurt (aside from feeling nauseous twice after eating package-bought spinach dip). I wasn’t hungry all the time.

Week 2: This week was a struggle. It started off by going to a friend’s place for a BBQ. I put some ribs and coleslaw on my plate but then my host added a baked potato to my plate and i decided to eat it instead of refusing it. I also had some red wine over the course of the afternoon/evening. I was surprised the next morning to see trace ketones on my test strip and thought all was well, but what followed was increased carb cravings, more falling off track and feeling tired, unmotivated & emotional. I tried to push though it with increased exercise & better food choices. I had a couple mini meltdowns, but after readjusting my expectations & reminding myself that not all progress in linear, I got myself back on track.

Week 3: This week was my best week. Everyday I kept my carbs at about 10%-15% of total intake (which is higher than what most keto experts recommend) but I felt great all week and my ketone levels were strong. I also found that snacking doesn’t make me feel so good so I started having larger meals and cutting out snacking (mostly). I also lost some weight; 6lbs total since the beginning. Most of it in the 3rd week.

This journey will be an ongoing learning experience for me as I come to understand why I can be in ketosis at higher carb levels than recommended, if this will be true for others, and how this shakes out long term. My intentions are to stay low carb indefinitely, but to continue exploring ketosis for the short term and periodically for health maintenance. I’m pleasantly surprised at how much flexibility it provides. 2 nights in week 3 I enjoyed a couple glasses for red wine, and another day I had some jackfruit that I found fresh for the first time since trying it in Africa in 2008; it was so worth it and didn’t seem to throw me off too much.

If you’re curious about low crab eating or ketogenic eating, send me a message and I’d be happy to offer some basic tips for starting out that can make your first few days/weeks a lot more enjoyable 🙂

Coffee, MCT oil, cinnamon Eggs, prosciutto, kale, portobello Fish, asparagus, cauliflower rice pure kitchen, royal with cheese, burger salad

cauliflower rice

Ketosis & Intermittent Fasting

Ketosis (which can be induced by eating a ketogenic diet or intermittent fasting) bring many benefits to our health:

  1. Ketones help modulate inflammation
  2. Ketones improve mitochondrial function
  3. Reducing carbohydrate gives your body a chance to modulate it’s insulin response
  4. Ketosis reduces hunger, increases energy & improves cognitive function (making intermittent fasting easier)
  5. Ketosis preserves lean body tissues
  6. Having more balanced blood sugar creates more stability (emotionally & physically)
  7. Ketosis & intermittent fasting help break sugar & alcohol addictions

    almond bread low carb keto

    Almond bread

It takes time for your body to adapt to change, so the trick is to ease into it. For example, week one cute out all processed foods including soda, pastries etc. Week two remove added sugars (in your coffee, oatmeal, smoothies etc.). Week three make some almond bread and cauliflower rice and start reducing bread, rice and other grains etc. etc. As exciting as it is to start something new, there is nothing more discouraging than feeling shitty – and you will if you make dramatic shifts.

cauliflower rice

Cauliflower Rice Goes well with everything

While you are making these small & steady shifts, they and reduce your window of eating. If your first meal is typically 7am and your last intake of food is 10pm, try to shave an hour off each end, a week at a time. That being said, if you’re hungry, eat, but slowly your body will adapt to this (especially as you increase daily fat intake and reduce carbohydrate intake).

Exercise also helps create ketones & improve brain function, so increasing your daily activity can help your body adapt to this shift. Summer is a great time for this 🙂

If you have a serious medical condition, talk to your doctor and have them support you in making this shift (hint: if they don’t want to, your should find a new doctor).

Lastly, be patient, enjoy the process, and remember that not all progress is linear. If you have a high-carb day, reflect on why, let go, and keep moving forward. Your good days will build momentum overtime and you will notice a huge difference.

I’ve been eating low carb and exploring keto eating since early May and I’ve experienced reduced hunger, increased energy and overall more emotional and physical stability. I’ve also lost 5 lbs, which is not what this is about for me, and I’m sure a big portion of it is water weight but it’s nice to look overall less puffy/inflamed.

If you have any questions or curiosity about the above info – send me a message! I’d love to hear your thoughts & help you solve any questions you may have!

overworked, stress, HPA-D, HPA axis

HPA axis dysregulation (Adrenal Fatigue)

Most people are familiar with the term Adrenal Fatigue. Adrenal Fatigue is the common term we use for HPA (hypothalamic pituitary adrenal) axis dysregulation. HPA-D is typically due to our modern diet and high-stress culture. These modern stressors affect our HPA axis, which in turn affects nearly every organ & system of the body, including the gut, brain, thyroid, metabolism, catabolism & reproductive system.

overworked, stress

There are 4 major triggers that lead to HPA axis Dysregulation

  1. Inflammation (food sensitivities, dysbiosis etc)
  2. Insulin resistance/poor blood sugar control
  3. Circadian rhythm disruption (not enough daylight, too much light at night)
  4. Chronic stress (real or perceived)

Our body’s protective response to chronic stress is complex. Some of those processes related to HPA-D are:

  1. It down regulates our HPA axis, therefore decreasing our ability to produce cortisol
  2. Cortisol resistance due to decreased sensitivity in cortisol receptors (a reaction to chronic excess)
  3. Decreased bio-availability of cortisol tissue

Other risk factors for HPA-D include: poor diet, stimulants (caffeine, sugar etc.), exhaustive exercise, physical injury, toxins, chronic infections (H.Pylori etc), & autoimmune conditions. Basically all variations of chronic stress on the body.

What can we do?

  1. Diet: Reduce caffeine, avoid sugar, grains and dairy (all 3 are inflammatory) as well as any foods you suspect you may be sensitive to. Optimize you digestion by reducing liquids at meal time, chewing thoroughly and focusing on your food.
  2. Liver Support: Our liver detoxes, produces hormones, regulates various processes, transforms and/or synthesizes nearly everything our body use. Eat cruciferous vegetables and drink lemon water daily,
  3. Immune Support: Licorice root to increase 1/2 life of cortisol (therefore cortisol takes longer to clear the blood). B-vitamins (esp-B5), vitamin C, omega 3 fats,
  4. Reduce Stress: Rest, make time for you and the things that restore & recharge you.
  5. Sleep: Ensure your bedroom is dark, remove electronics, and avoid electronics entirely 1-2 hours before bed. Make sure you get 8 hours sleep. If you don’t feel tired, make a tea, grab a book and go to bed anyway. Or meditate until you’re suddenly asleep (my personal favorite). You can also check out this post for other ideas!fatigue, exhausted

If you suspect you might have adrenal fatigue, and not sure where to start, we can work together to get things turned around!

cholesterol city, animal products, meats, trans fats, refined carbs, processed foods

What’s the Deal with Cholesterol?

cholesterol city, animal products, meats, trans fats, refined carbs, processed foods

cholesterol city

Cholesterolis a waxy substance found naturally in the blood. Predominantly produced in the liver, but also found in animal products, refined carbohydrates & trans fats. There are 2 types of cholesterol: LDL (low density lipoproteins) & HDL (high density lipoproteins).

HDL, known as the “good cholesterol,” picks up cholesterol from the blood and delivers it to cells that use it, or takes it back to the liver to be recycled or eliminated from the body. LDL is commonly known as the “bad” cholesterol because it transports cholesterol from the liver throughout the body, and potentially allows it to be deposited in artery walls.

If your LDL levels are too high, the excess will build up on artery walls, causing a hardening of the arteries (atherosclerosis). This buildup also narrows the arteries, slowing or blocking the flow of oxygen-carrying blood to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle – a heart attack.

Common risk factors for high cholesterol are genetic predisposition, diet, smoking, excess alcohol intake, obesity, high blood pressure and physically inactivity.

There is some debate over whether high cholesterol is in itself a cause of heart disease, or a symptom of an inflammatory condition that is the true cause of heart disease. According to the latter theory, chronically high levels of inflammation create small lesions on the arterial walls. The body then sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.

So which theory do we address? Hey, why not both? 

If you’re looking to lower your cholesterol, here are some surefire ways to get your levels to a healthy place:

Plant based foods

Plant based foods

Eat more plant based foods – Animal products are where we find most of our dietary cholesterol. It’s also inflammatory. I can’t deny there are important nutrients found in meat, but we typically eat way too much. Instead of eating meat 14 meals per week, try 5 meals per week, and buy local, ethically raised, antibiotic-free, grass fed products.

Reduce sugar and flour, aka refined carbs from diet. They contribute to poor cholesterol levels by lowering HDL and also increase triglyceride levels.

Avoid trans fats (they increase LDL and reduce HDL). Trans-fats are found in many brands of margarine and in most heavily processed foods, as well as in snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food french fries, doughnuts and movie popcorn. Basically any commercial oils.

Eat plenty of soluble fiber. Oats, slippery elm powder, flax seed, psyllium seeds, apple, citrus fruits, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a powerful cholesterol-lowering effect by encouraging excretion.

More Omega 3 to reduce inflammation & raise HDL levels – Omega3 has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL levels. You can find it in deep sea oily fish (Salmon, Snapper, Mackerel, Anchovies, Cod, Sardines, Halibut), chia & flax seed, hemp hearts, walnuts, soybeans & grass fed animal products

Liver Support: Start each day with a half a lemon squeezed into some warm water first thing in the morning. This stimulates liver and gall bladder function, cleanses the bowel and primes digestion for the day. Eat plenty of antioxidant foods like cruciferous vegetables, dark leafy greens and any other dark colored fruits & vegetables.

Move your body Exercise increases HDL levels, improves circulation & exercises your heart.

Get Sunshine Sunshine converts LDL to vitamin D, which in turn lowers inflammation, which as we know can be part of the problem in the first place.

Stress-reduction Stress can prompt the body to release fat into the bloodstream, raising cholesterol levels. Try breathing exercises, yoga, meditation, hiking or whatever helps bring you peace.

CoQ10 This powerful antioxidant benefits heart health by protecting LDL from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 can also help lower blood pressure. CoQ10 can be taken as a supplement or found in organ meats, soybeans, parsley, broccoli, cauliflower, spinach, strawberries & sweet potato.

Lose the extra weight – I put this last because once you start doing the above, this will start to happen naturally

Remember, patience is key. Real, lasting change doesn’t happen overnight. Start with one change and give yourself the time to successfully integrate it into your routine permanently. Once you feel it’s taken hold, try another. Treating your life routine (diet, lifestyle etc.) like an Etch-a-sketch and changing everything at a whim is violent and destabilizing for your body’s internal environment (aka homeostasis).

Trust that once you start giving the body what it needs, it will start to dissolve that plaque buildup.

An excerpt from the wheat belly blog“Note that recent weight loss causes an initial drop in HDL, sometimes dramatic, that “rebounds” over time. HDL can also respond slowly. A typical response, for example, for a 240 pound man who starts with an HDL value of 35 mg/dl would be a drop to 27 mg/dl while losing 40 pounds, rebounding to 40 mg/dl 3 months after weight loss has ceased, then 63 mg/dl 1-2 years later.” The takeaway? Change takes time, and it’s not always linear.

plant loveFancy some guidance or support? Come and see me! 

Together, we’ll make managing your cholesterol as easy and as effective as possible.

zinc testing clothing swap

Clothing Swap, Zinc Testing & Prizes!!

Next weekend is Sage’s annual clothing swap!

Have you gone through your closets yet??

Sage Ottawa's Annual Clothing Swap

So many local shops have donated prizes for us to raffle off (Rama Lotus passes, Pure Yoga passes, gift certificates to Jet Black hair studio, ISÖ spa, Herb & Spice and more), it’s going to be a good time!!

I’m also going to be offering zinc testing during the swap, so be sure to swing on by and check those zinc levels!

Test your Zinc levels

All proceeds from the swap will be going to Hopewell, an eating disorder support center in Ottawa.

If you have clothing donations please bring them before that day (we won’t be excepted the day of the swap; there’s just too much going on and we don’t have time to go through it😬)

I hope to see you there!!! Xo

zinc, exhausted

Is Zinc Deficiency the Reason You Feel Like Sh#t?!

Do you get sick often? Do your wounds heal slowly? Is your memory foggy? Is your attention wavering? Do you have chronically loose stools? Do you suffer from inflammatory skin conditions? Is your sense of taste & smell weak? Is your hair thinning, or even falling out? Has your libido gone down? Has your appetite? If you answered YES! to some of these, you might want to test your zinc levels.

Zinc is an important mineral the body needs for many, many functions. To name a few, Zinc

  • Directs body responses involving the maintenance of enzymes and cells. It contributes to the make up of over 300 types of enzymes and is needed for cell division & cellular metabolism.
  • Prevents oxidation(which creates free radicals and ages tissues), contributing to cellular longevity
  • supports serotonin and melatonin synthesis.
  • Prevents copper excess as they compete for absorption
  • Supports prostate and reproductive organ health
  • Required for DNA synthesis
  • Essential for proper immune function, wound healing, blood stability, formation of insulin, muscle contractability, normal brain function (contributing to mood stability and optimal memory)
  • Protein synthesis, contributing to healthy skin and hair
  • Hormone balance
  • Gut Health

Things that can exhaust your zinc stores are stress, over-training, and pregnancy. Things that can interfere with zinc absorption is poor gut health & excess copper levels.

Zinc deficiency is extremely common. Our soil is more depleted than ever before, rendering our food as a lesser source than it once was. Birth control also depletes our zinc levels. Foods that are still a good source are (highest to lowest):

  • Oysters (by a long shot)
  • Veal
  • Beef
  • Pumpkin Seeds
  • Tahini
  • Dark Chocolate
  • Chicken
  • Beans
  • Yogurt
  • Chickpeas
  • Cashews
  • Cheese
  • Almonds
  • Eggs

Do you intuitively crave any of the above foods? Listen to your body, it is always trying to communicate with you. It is also important to note that many foods, like grains, contain phytates which bind to zinc, making these foods a lesser source of zinc and sometimes interfering with zinc levels in the body. This is one of the reasons that long term consumption of a high-grain or vegetarian diet is considered a risk factor for zinc deficiency.

If you’re curious about whether you might be deficient, book an appointment with me and receive free zinc testing!

Spring is a Time for Change

There’s something about spring that always inspires me to create change. This year I’ve been thinking about my strategy towards my nutrition career and wanted to make some changes that might help things flow more effortlessly.

I’ve been having some conversations with people around social media lately, and while I do enjoy having an online presence, I’ve decided to merge my nutrition account on Instagram with my personal account for simplicity. My food posts will now be on my personal account (wildling83), along with my personal posts, which will in turn give my nutrition contacts a more well-rounded picture of who I am, instead of just one aspect. Seems less fragmented.

Then there’s Facebook. I have a page I use largely for posting my Instagram photos, and also sharing the odd nutrition article I find interesting. I’, thinking of movingthat to my personal page as well. Good idea? Bad idea? Let me know what you think!