By Lisa Turpin
I encourage people to think of eating as a lifestyle such as using the word “DIET” as a noun and not a verb. What IS your diet, instead of dieting (bouncing from fad to fad). Let’s look at two health concepts that have caught my attention: “Leaky Gut Syndrome” and “The Keto Diet.”
Leaky Gut Syndrome has been brought to light by Cardiac Surgeon Dr. Steven Gundry at www.thegutrehab.com. According to Dr. Gundry, certain foods can cause tears in our gut lining. This, in turn, allows toxins to enter our body that lead to digestive discomfort, food cravings, fatigue, weight gain, and even more health issues. Eating fibroaus foods and lowering our body’s acidity through our dietary lifestyle is a huge step in the right direction. Eat less refined (man altered) foods, especially calorie dense but nutritionally poor.
The Keto Diet is a moderate protein/high fat/very low carb diet. Keto Diet formula is 70% Fat/25% Protein/5% Carb. Your macros (macronutrients=Food Groups: Fat, Protein, Carbohydrate) are the nutrients needed for energy in your body. The concept is that if you eat high fat and very low carbs your body is tricked into using fat as your main source of fuel due to increase in ketones needed for the conversion. The formula CAN, however, be skewed a little if the increase of carbs comes from fibrous protein rich leafy vegetables. Just because a food is considered a carb doesn’t mean it is ALL CARB… it could break down having a good bit of protein. Peas, spinach, kale, broccoli, sprouts, and black beans are excellent examples of high protein veggies that also help with alkalizing your body; hence, also helping with leaky gut syndrome.
THE FACTS: Now you decide what’s healthy for you. Caloric breakdown for “macros” is Protein: 4 calories/gram, CARBS: 4 calories/gram, Fat: 9 calories/gram. The Carb problem is the way they are prepared or they are processed. Fat is very calorie dense. So, to understand the Keto Diet and how to be healthy and safe with it, you must realize that the portion size of food from fat will be a much smaller portion size than that of protein or carbs. So, raw nutrient rich vegetables and low sugar fruits can still be a substantial amount of food in your DIET, and very well should be. Only count net carbs: total carbs – fiber = Net carbs. Choose GOOD FATS (See previous article on Omega 3, 6 & 9 i.e. Avocados, non-animal sources.)
In conclusion, I’m intrigued with both ideas. Try the 80/20 rule. Aim to be strict and healthy for 80% of your week and allow fun and cheating 20%. Educate yourself on how to be HEALTHY! Everyone is NOT created equal, nor have the same activity level. The worst thing to do is to jump on board with a fad without truly understanding the science (if any) behind it. I prefer to take health info from different nutritional concepts to design MY DIET/LIFESTYLE. Knowing the scientific facts will help you make the best decisions.
Super “gut healthy” salad:
High protein diets = high acidic bodies; I seek to consume more alkaline foods, so I designed this salad after learning more about acidic vs. alkaline health issues. No measuring needed, build to taste. Amounts are small per ingredient.
Shredded red cabbage (main ingredient)
Broccoli Slaw (packaged or chop own)
Baked & shredded chicken (prob. 3-4 ounces)
DIY dressing: ¼ avocado smashed, ¼ cup Bragg’s Apple Cider Vinegar, ¼ Squeezed lime, Salt, Pepper, Garlic (fresh smashed or powder) Then add a touch of agave syrup – makes a huge difference!