Hi, keto friends and family! I'm Heather
and this is What's Up Wednesday. Sorry
for the delay I was having trouble with
my internet - what's new? Today over on
the blog, we've got recipe day and I'm
sharing with you my favorite St. Louis
Ribs with my own homemade barbecue sauce,
which is a huge hit in my house. You're going to get your
hands dirty, literally. So, you could
hopefully make these for... whether
Memorial Day or other backyard barbecues
or family get-togethers, it's that time
of year. That's what you're going to
be seeing on the blog on recipe day from
now until the kick-off of summer - stuff
that you can share with people that
maybe aren't eating keto or people that
you need to feed a lot of and on a
little budget. I'm totally familiar
with that. I also wanted to talk
today about the difference between paleo
vs keto. You know, paleo really took
hold of a lot of us five-six
years ago. If you haven't heard of paleo,
it's very similar to keto, but there's
some pretty big differences. How many
of you out there have actually heard of
paleo? How many of you have tried paleo?
And how many of you lost weight on paleo...
or didn't and so you just totally gave
up and walked away? I fall into that camp.
Before I really came to keto or even
really knew about the ketogenic
lifestyle, paleo was on my radar. I was
doing gluten-free. I was doing organic. I
had an uncle who was hardcore paleo
after coming back from a pretty massive
heart attack and went against
conventional wisdom, read Wheat Belly,
which was really a game-changer for him
and in turn kind of spread the word for
our family. And so that was really my
first go-round with paleo and eating
like our ancestors. That's really
the foundation of paleo: what did
the hunter-gatherers eat? And you can
pretty much eat the same thing. So on the
Paleo diet, you can eat wild-caught fish,
you can eat pasture-raised game,
meats, staying away from any
unpasteurized dairy... so you could do raw
unpasteurized dairy, minimally, on some.
Some paleo people say no dairy at all.
Eggs, seeds, nuts... let's see what else... seeds
nuts, fruits, veggies... things like that. But
they also have ancient grains, honey,
coconut sugar, things that you can find
naturally occurring. So all of that
is on the table. The big difference
between paleo vs keto is - keto does no
grains. So not even the quinoa.
That's off the table. Or wild
rice. I know that for a lot of people
that was like, "What do you mean no quinoa?
That's an ancient grain, we should be
able to have that." No quinoa, no
ancient grains. The other thing too is no
sweeteners. So we don't do honey. We don't
do coconut sugar. If we're doing sweeteners
its stevia. Paleo uses a lot of
dates in their sweet recipes.
In the desserts and whatnot, dates are a
big substitute that I see happening a
lot. And then keto, as most of you know,
fruits are very limited to things like
raspberries, blueberries, blackberries... the
berries are really where you're going to
get all your bang for your buck. Low
glycemic index and it gives you a little
bit of sweetness but without overloading
your body with fructose, which is sugar
and we're trying to stay away from that!
Lemons, limes those are all good but
anything other than that - and
strawberries minimally also - anything
other than that, we're staying away from.
I know that I have a lot of people
that are coming from paleo into the keto
world and are kind of confused about
some of this stuff. And I had a client
not too long ago give me her food
journal and on it it showed that she,
first snack, she had two dates and
everything else looked pretty clean on
that day, but those two dates really
stuck out... especially considering that
she was on the higher end of
her carb max for that day, counting
everything else - she didn't count the
dates - and yet wasn't in ketosis the next
morning when she checked and was really
kind of wondering what happened with
that. Well, I know from firsthand
experience, I did not lose a pound on
paleo. I felt good. I mean healthier.
I felt like I was definitely giving it
the old college try and I was
getting some results, I think,
maybe it was in my head. But I really
wasn't seeing much and I was really
staying true to some of the paleo
treats. I was relying heavily on quinoa. I
was eating a lot of that. Paleo
diet is stuff that keto is not friendly
with because it causes blood sugar spikes
because it's sugar. In any kind of form, it
is still sugar in the body. Those of
you out there that are looking at some
of those things and going, "Well, I
can have date-sweetened this or
that." Let me tell you, dates may be the
undoing of you all. I hate
to really put the wrap on dates but
they kind of deserve it because they're
small and they really look like
they shouldn't hurt you and they should
be no big deal but each date has five
grams of carbs, 4.5 grams of sugar, and
that's a lot for one little date. Because
when you're eating things like RX Bars,
perfect example, they have three
dates in those little RX Bars, so you're
getting 15 grams of carbs and almost 15
grams of sugar in one little RX bar and
you might go, "Well, it's got just
nuts and three dates and it's got some
blueberries or maybe a little bit of
peanut butter... shouldn't be a big deal." It
kind of is, especially if you're trying
to go really low-carb and trying to stay
in that keto lane, those dates will sneak
up on you and they'll knock you out of
ketosis and you won't even know what
happened. It'll come out of nowhere and
you'll be like, "What?! I was doing so good!"
I've been there, I totally get it. Quinoa,
same thing.
There's some really good
substitutes for sweeteners. I love stevia
but I'm very careful about what
brand I use. And I find food
is sweeter when you eliminate a lot of
the sweet other things... the
artificial sweeteners, whether it's sugar in any
form, if you eliminate that stuff from
your diet, things naturally become sweeter
through your cooking. So if you're
cooking a dessert-like
substance and you're using a little bit
of stevia it will be sweet, I promise
you. Stay away from the dates. Just put
them down, give them to your friend that
maybe you don't like too much... let her
eat the dates. Hi, Tiffany
from Hawaii! I miss you! So that's the
good thing when people come into this
keto world, they're coming in {blip} ...
{Oi. Hold on, the internet pops back in}
and sugars will really kind of sneak up
on you and fruit of any form. So I know
that that watermelon is looking really
good right now at least around here and
I buy it for the kids and they just love
it. It's one of those things that I used
to love and I just know that it's not
something I love anymore because I know
it's got a lot of sugar in it and I know
one little piece of watermelon will mess
my whole day up and nobody got time for
that! Fruits, dates, quinoa... instead
of quinoa, hemp hearts - great option and
especially if you soak them. Chia and
flax really great options and
they will fill you up with the alpha
lipoic acid and the flax, which is
something that we all need, the ALAs,
which is really good for triglycerides,
cholesterol all that good stuff. The
hemp hearts, same thing... you've got fiber in
flax, chia, and hemp hearts, which you need
without having to rely on the quinoa or
the pastas. If you're looking for
substitutes for rice, cauliflower. I know
a lot of you are going to go, "Cauliflower
isn't rice." But you need to try mine, I'm
telling you. After time of getting rid of
some of the other things in your diet
these things are really good substitutes
and are perfectly acceptable especially
for family members like my teen boys
they love the cauliflower rice whether
it's stir fried or roasted or lime
cilantro I mean like you can do it a
hundred different ways and basically
you're just looking for something to add
to the food that you already have.
Spaghetti squash - perfect. I'm sharing
with you what I feed my own family. We're
talking about teenage boys that need a
lot of food. I will make little bits
of quinoa pasta or white rice, organic,
usually basmati or jasmine, and I'll make
that in anticipation that they're going
to want more but what they usually do is
they fill up on the other stuff, putting
a little bit of maybe the pasta or the
rice in in their main dish and that's it.
And it's amazing to me to see that these
boys are able to fill up and that they
like it. That they're like, "Wow, yeah
it doesn't taste too different." And
that's because I've been doing it now
for three years so they're kind of
just used to it but
that's all of us. Making this
lifestyle change, you're not going to
find the perfect swap {blip}...
[You have to give up some] things for other things - like health or
weight loss and be okay with that.
Just know that you might not have pasta
again or it might be a really long time
before you actually have real pasta or
rice again and, when you do, you'll
probably maybe appreciate it a little bit more.
[But then you'll notice what it] does to your body and then go
running back to that cauliflower rice
that you're kind of like walking away
from right now. I promise you, you will
love it! Just give it time, try it
different ways, try the spaghetti squash
a couple different ways, try zoodles! I love
zoodles, zucchini noodles that are
spiralized. You can spiralize pretty
much anything these days and there's so
many great ways to incorporate
vegetables in your diet, which you should
be doing regardless of what you're
eating whether it's keto, paleo, whatever
it may be... if you're looking at veggies
to really fulfill you and fill you up
there's many ways to get them into your
diet including spiralizing or frying up
in the stir-fry or baking or roasting
in any different way. I promise you, you
will find something that will float your
boat. Cauliflower is one of
those things that is easy to make taste
like anything that you want it to. My
cauliflower tots, amazing. My boys dip
them in ketchup so they really
can't tell what's what with
them. If you're
paleo right now, the leap is easy into
keto if you're really looking for that
weight-loss or those health benefits to
maybe lower blood sugar levels. Maybe
you're pre-diabetic and that's why you
went to paleo in the first place. Your
blood sugar levels are probably going to
stay high and I hate to say that but
eliminating those sugars, eliminating the
fruits, eliminating things that have
dates in them, or honey or coconut sugar
or even agave. Get rid of all that. Go
keto and you'll see that your blood
sugar levels are going to drop.
It's kind of like magic. I can't even
tell you. Firsthand
experience, being pre-diabetic for years
before coming to this lifestyle, even
through paleo eating, and nothing changed
it until
I went keto. So for all of you out there
that may be struggling with health
issues or weight issues or just looking
to make some healthier choices, I hope
this was informative. Next week, I've got
even more good stuff to share, so come
back 3PM EST. Until
then - mwah! - take care!
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