Whole yogurt is a healthier choice than relatively less nutritious ketogenic dairy products like sour cream or cream cheese. However, whole yogurt contains liquid whey (milk protein) and also contains lactose (a type of sugar similar to fructose), and consequently it is NOT KETOGENIC in its natural state. No worries, you can turn whole yogurt into Greek style yogurt without sweat. Strained whole milk yogurt is known to everyone as the Greek style yogurt which is suitable to use in low-carb/ketogenic recipes. You can use strained (Greek) yogurt as full or partial substitute for sour cream, cream cheese, and mayonnaise. Straining Technique With a simple straining technique, you can create your own keto friendly Greek yogurt from regular whole yogurt. 1. You need ... a large bowl to contain dripping liquid whey, a wire mesh strainer, and a cheesecloth (or basket-style coffee filter). 2. Place your wire mesh strainer over your bowl. Make sure there is enough space between the bottom of bowl and the strainer. 3. Place your cheesecloth into the strainer. 4. Pour the entire container of regular whole yogurt into cheesecloth. 5. Cover the top with plastic wrap, and place into the refrigerator. 6. Allow liquid to drain overnight (8 hours) to remove all of the liquid whey. 7. Next day, flip the strainer over and let the strained yogurt fall into a new bowl. Peel off the cheesecloth and you are done. You have now fully ketogenic strained (Greek) yogurt. 8. If you won't be using your fully ketogenic strained (Greek) yogurt right away, you can store it in your refrigerator for two + weeks. What Are The Differences Between Regular Whole Yogurt And Greek Yogurt? The first difference is, whole yogurt contains liquid whey, while the strained (Greek) yogurt does not. When the liquid whey is strained out of regular whole yogurt, its consistency turns into a thicker and creamier Greek yogurt. That means Greek yogurt is considerably more concentrated. The second difference is the price in stores. When the liquid whey is strained from regular whole yogurt, the volume of the yogurt reduces considerably. This is why Greek yogurt usually costs considerably more than regular whole yogurt.. The third difference is the taste: Regular whole yogurt is saltier and sweeter than strained (Greek) yogurt, because the whey contains sodium and sugar (from lactose). The fourth difference is the heat ability as an ingredient for your keto recipes. Strained (Greek) yogurt is better for cooking because it doesn't curdle when heated; regular whole yogurt curdles when heated. Nutritional Differences Between Regular Whole And Greek Yogurt Yogurt is one of the healthiest foods around. It's rich in probiotics which aids digestion, reduces the risk of intestinal infection and colon cancer, and improves cholesterol profile -lowers LDL, raises HDL (source). Both strained and unstrained yogurt is very good for you, but there are some nutritional differences. When the liquid whey is strained from regular yogurt, it's more concentrated and results in some nutritional changes. Protein - Greek yogurt has twice the protein of regular whole yogurt, because the protein is concentrated in the yogurt after it's strained. Carbohydrates - Greek yogurt has considerably less carbohydrates, because the liquid that is strained out of it is rich in carbs. Sodium - Greek yogurt has half the sodium of regular yogurt, because the liquid that is strained out of it is rich in sodium. Calcium - Both yogurts are considered a good source of calcium, but regular yogurt has 3 times more calcium than Greek yogurt, because the liquid that is strained out of Greek yogurt is high in calcium. Enjoy your Greek yogurt. It is great in hot summer months. Bon appétit! Let's Celebrate Spring in a Ketogenic Way!!!During the peak of the pandemic, we served our repeat customers only! Now that Spring is here and the pandemic is under control, we decided to reboot! We are now accepting orders from "6" NEW CUSTOMERS from SAN JACINTO and HEMET area. The orders will be accepted on "first come, first served" basis.Please place your order for our chef prepared ketogenic menu of the week on our website at https://www.myketopal.com/comfort-keto-meals by Friday midnight in order to receive your weekly prepared keto meal package on following Monday!FREE curb-side pickup in San Jacinto; Delivery within 30 mi. radius from San Jacinto available for $10.

Did you know that one of the oldest fixtures of the Mediterranean diet is Greek Yogurt? Yogurt has a long history dating back to the 6th Century B.C. Turkey. In the ancient times Central Asian herdsman stored goats milk in leather pouches. Yogurt came about as the milk fermented! Over the centuries, yogurt has evolved into many varieties, and expanded from home production to mass production. It is a staple in many diets throughout the world, especially the Mediterranean diet. In particular, Greece has long used it as a base to their tzatziki dip. Greek Yogurt is both delicious and boosts gut health when consumed regularly. We recommend consuming a cup of Greek yogurt at least once a week to maintain good gut health. Your gut is your “second brain”! The probiotics in yogurt are notably what sets this powerhouse food apart from other nutritious food products. Probiotics contained in Greek yogurt provide you with the much needed good gut bacteria which populate the lining of your lower intestinal tract. Probiotics help you digest food, fight harmful bacteria, and regulate your immune system. Outstanding Benefits of Greek Yogurt Greek yogurt contains ... High amounts of protein which help build and repair tissues. Vitamin B12 which helps keep the body's nerve and blood cells healthy. Iodine which is needed to produce thyroid hormones that control the body's metabolism and many other important functions. Calcium which is necessary to build bones and keep them healthy. Calcium also enables your blood to clot, your muscles to contract, and your heart to beat. Good fats such as omega 3’s and unsaturated fats which all help reduce inflammation. Good fats also help you stay full longer. Greek yogurt is a perfect after-workout snack, breakfast, substitute for sour cream and mayonnaise, and can be the perfect addition to many appetizers, main dishes, and even desserts. We embrace "select" Mediterranean style dishes as part of our ketogenic lifestyle. For example, we use customer favorite tzatziki as a staple dip for our Mediterranean wrap sandwiches. Note: Learn HERE how to convert your regular whole yogurt into strained ketogenic Greek yogurt! Enjoy your Greek yogurt. It is great in hot summer months. Bon appétit! Let's Celebrate Spring in a Ketogenic Way!!!During the peak of the pandemic, we served our repeat customers only! Now that Spring is here and the pandemic is under control, we decided to reboot! We are now accepting orders from "6" NEW CUSTOMERS from SAN JACINTO and HEMET area. The orders will be accepted on "first come, first served" basis.Please place your order for our chef prepared ketogenic menu of the week on our website at https://www.myketopal.com/comfort-keto-meals by Friday midnight in order to receive your weekly prepared keto meal package on following Monday!FREE curb-side pickup in San Jacinto; Delivery within 30 mi. radius from San Jacinto available for $10.

What you choose to feed your body with affects more than the scale and how your clothes fit. Everything from your bone density to your memory is supported by what you put on your plate. When it comes to your brain health, the foods you eat have direct impact. Ketogenic diet boosts brain health and reduces your risk of dementia in particular ! Our Comfort Keto recipes are all ketogenic and focus on eating primarily: Plenty of vegetables, seafood, nuts, seeds, hormon- and antibiotic-free red meats, poultry, eggs, good oils (olive oil, avocado oil, coconut oil, lard, butter, cream), berries. We strictly avoid processed foods, food coloring, pesticides, gmo's, chemical preservatives, refined grains, industrially produced vegetable oils and definetly added sugar-loaded foods. Research has found the ketogenic diet has a slew of health benefits, like improving heart health, aiding with weight management, and supporting brain function. Here are the MIND foods we highly recommend and always use in our Comfort Keto recipes: Green leafy vegetables We recommend consuming foods high in folate, such as leafy greens, broccoli, and Brussels sprouts, because they help reduce homocysteine levels, an amino acid that has been linked to brain atrophy and an increased risk of Alzheimer’s disease. Coffee or Tea Coffee and green tea both contain caffeine, which has been shown to improve cognitive function by helping to solidify memories. Tea and coffee can also help with short-term memory boosts. Just avoid adding sugar to your brew. Instead, either use stevia or monk fruit sweetener. Poultry Poultry, like chicken or turkey, packed in protein, choline, and iron, all of which support cognitive function. Lemon and Lime Lemon and lime juice is full of flavanone (plant-based compounds with antioxidant properties), which can improve blood flow to the brain, which in turn improves cognitive function. One study found that elderly people who eat citrus almost every day are 23% less likely to develop dementia. Fatty fish Research shows omega-3 fatty acids may lower your risk of Alzheimer’s disease, thanks to their anti-inflammatory properties. Fatty fish, like salmon, mackerel, trout, sardines or canned tuna, are rich in two of the three types of omega-three fatty acids (DHA and EPA). You can get the third type of omega-three fatty acids (ALA) from flaxseeds and other plant-based foods. Eggs Eggs are high in choline, an essential nutrient that has been shown to reduce inflammation and bolster brain function by enabling optimum communication between brain cells. Just be sure to eat the yolks! Nuts Nuts are high in polyphenols, which have been shown to reduce a person’s risk of developing dementia. Walnuts are a particularly smart pick. They contain ALA omega-3 fatty acids, which are especially good for brain function. Olive oil A low-carb diet that’s high in good fats like polyunsaturates and monounsaturates, including the ketogenic diet, can help support brain health. Olive oil is rich in monounsaturated fatty acids, which can help protect the brain through their anti-inflammatory and antioxidant properties. Berries Research shows that the various plant compounds in berries—such as anthocyanins, caffeic acid, catechins, and quercetin—may help improve signaling pathways in the brain linked to inflammation, cell survival, neuronal communication, and neuroplasticity (the ability of the brain to adapt to changes). Dark Chocolate Dark chocolate is full of antioxidants, flavonoids, and has a bit of caffeine as well. Just like berries, the antioxidants in dark chocolate can fight inflammation and improve cell signaling in the brain. Aim for chocolate that contains at least 70% cocoa or higher. Red wine Red wine is essentially fermented fruit juice, meaning its packed with antioxidant-rich compounds, including favanols, resveratrol, catechins, and more. Research suggests these compounds can have anti-inflammatory benefits, but more studies are needed to truly understand wine’s potential for brain health. Wine in moderation is delicious, but it’s important to limit your intake to one glass every 3-4 days—as too much alcohol is actually linked to an increased risk of dementia. Let's Celebrate Spring in a Ketogenic Way!!! During the peak of the pandemic, we served our repeat customers only! Now that Spring is here and the pandemic is under control, we decided to reboot! We are now accepting orders from "6" NEW CUSTOMERS from SAN JACINTO and HEMET area. The orders will be accepted on "first come, first served" basis.Please place your order for our chef prepared ketogenic menu of the week on our website at https://www.myketopal.com/comfort-keto-meals by Friday midnight in order to receive your weekly prepared keto meal package on following Monday! FREE curb-side pickup in San Jacinto; Delivery within 30 mi. radius from San Jacinto available for $10.

Our bodies are creating DNA and making new cells all the time just to stay healthy. If you don’t get in enough folate, your cells cannot make new DNA, divide, and multiply! Problem is, your body doesn’t make folate on its own, so you need to take it in through foods or supplementation. Here’s how to ensure you’re filling up on folate. The average adult needs 400 micrograms (mcg) of folate a day. For the most part, the you don’t need a supplement if you are eating Comfort Keto recipes. When you don’t get enough of the stuff, deficiency can crop up and cause a slew of unpleasant symptoms. Here’s how to tell if you need more of the vitamin in your diet, whether or not you really need to worry about deficiency. What are the symptoms of folate deficiency? The biggest sign of folate deficiency is megaloblastic anemia , a condition in which the body has a low number of abnormally large red blood cells. If you’re lacking in folate, your red blood cell count can go down because you’re inhibiting proper DNA synthesis. This can deprive your tissues of oxygen, leading to the following symptoms: Weakness, fatigue, and irritability Headaches Shortness of breath Problems with concentration The cells in your mouth and those of your skin turn over frequently, so it’s also common to see the first signs of folate deficiency with the following: Shallow sores in your mouth or on your tongue Discoloration or paleness of the skin Discoloration of the nails Premature gray hair Talk to your doctor if you’re experiencing several of the symptoms above. While lots of health conditions can cause headaches and fatigue, your MD can perform a blood test to confirm a folate deficiency.

Asparagus officinalis is a delicious vegetable which is widely used in medical treatments, namely nutrition based metabolic therapy. Its name derives from the Greek term ‘sprout.’ Asparagus has nearly 300 variations, p[rimarilyly in green, white and purple. While most common asparagus variations are green, the white variations lack chlorophyll as they are grown in the dark, and the purple variations are grown in soils rich in phyto-chemicals (chemical compounds produced by plants, generally to help them resist fungi, bacteria and plant virus infections, and also defends them form being consumed by insects). In our chef-prepared meals , Comfort Keto frequently includes this healthy super-food, the "asparagus" which provides several of the essential nutrients the body needs (important minerals and vitamins that are imperative to the body’s cellular and metabolic functions) to help you lead a youthful and active lifestyle. Asparagus simply improves many of the body’s functions such as cardiovascular, reproductive and immune-related as well. Asparagus' health benefits include: Maintaining the level of homocysteine, protecting the blood vessels, regulating the blood sugar level, enhancing the skin, alleviating menstrual symptoms, improve fertility, cures hangover, and supports better eyesight. Other fantastic benefits of this super food include reducing inflammation caused by rheumatism, preventing tuberculosis, reducing the risk of neuro-degenerative disease, treating symptoms of epilepsy, increasing cell production, lowering cholesterol levels, and increasing energy level. Health Benefits of Asparagus Maintains the Level of Homocysteine Asparagus contains various B vitamins that are important for maintaining adequate levels of the homocysteine hormone in our body. This hormone is produced by the blood whenever amino acids are broken down in the body. The vitamins found in asparagus help in converting homocysteine into cysteine as part of a normal methylation cycle with takes place in the body. Note: The methylation cycle is important because it takes the nutrients from our food and from the supplements we take, to make the energy our bodies need to work properly. Protects the Blood Vessels Asparagus is a good source of B vitamins without which we would be in danger of suffering from deficiencies which can cause elevated levels of homocysteine in the blood. This condition poses a high risk of damaging the fine blood vessels. There is also the risk of developing other cardiovascular disorders such as venous thrombosis (formation of a blood clot inside a blood vessel, obstructing the flow of blood through the circulatory system) and atherosclerosis (the wall of the artery develops lesions; these abnormalities lead to plaque build up and cause narrowing). Regulates the Blood Sugar Level The soluble fiber and antioxidants packed in asparagus help prevent the risk of type-2 diabetes. Soluble fiber regulates the amount of glucose that is absorbed within the intestine. The antioxidants help in reducing the inflammation that is associated with diabetes. Asparagus also contains minerals that directly affect the pancreatic cells that are in charge of regulating insulin secretion. Great for Skin The niacin (a form of vitamin B₃) in asparagus is an organic compound which helps with getting rid of the most severe cases of acne. It also aids in reducing irritation and redness that is caused by acne scars. The antioxidants contained in asparagus are capable of fighting harmful free radicals that wreak havoc in the body and cause the skin cells to age quickly. Alleviates Menstrual Symptoms Premenstrual syndrome, cramps, and mood swings are all uninvited guests that accompany a woman’s monthly menstrual period. The Vitamin K and Calcium content in asparagus are exceptional to combat these conditions and can alleviate the symptoms. While vitamin K combats painful cramps by reducing excessive clotting of blood, calcium aids in reducing bloat, headaches and sudden change of mood. Improves Fertility The vitamin E contained in asparagus has been found to improve sex cells within the bodies of both males and females. It helps in thickening the uterine lining, readying it for plantation and also keeps sperm cells healthy by lipid peroxidation (lipid peroxidation is the process in which free radicals "steal" electrons from the lipids in cell membranes, resulting in cell damage). Improves Eyesight Asparagus contains essential B vitamins that are helpful in retaining healthy eyesight. Studies have found that this group of vitamins has properties that allow them to prevent macular degeneration effectively. Macular degeneration is associated with age and is the medical condition which may result in blurred or no vision in the center of the visual field. There is also evidence of asparagus' ability to prevent cataracts from forming in the eye. Reduce Inflammation Caused By Rheumatism Rheumatic arthritis is highly common among seniors, and it is characterized by inflammation, joint pain and inhibited movement. Niacin is often prescribed to reduce the pain caused by rheumatic arthritis, but regular consumption of asparagus can provide the necessary ailment without inducing harmful side effects that Niacin causes. Asparagus also helps in reducing the swelling and aching of the joints. Prevents Tuberculosis Caused by infectious bacteria that target the lungs, tuberculosis gives births to symptoms such as vomiting, fatigue and even coughing blood. The roots of asparagus are helpful in treating lung-related diseases such tuberculosis and bronchitis. Reduces Risk of Neuro-degenerative Disease Neuro-degenerative diseases such as Alzheimer’s or dementia can be extremely stressful not only for the sufferers but their families as well. The introduction of asparagus to one’s diet can lessen the risks of developing such diseases because of the folate that asparagus contains. It plays a role in producing serotonin as well, which is important to ensure proper cognitive and behavioral development. Treats Symptoms of Epilepsy The main symptoms of the neurological disease epilepsy are the painful seizures. The spasms that are suffered by the individual are very painful and limit the control that they have on their body. Asparagus has been treated like an herbal remedy for epileptic seizures, and this use is dated back to the tribal communities that knew of this benefit. Increases Cell Production The copper in asparagus helps in the crucial process of oxygenating the blood, and a disruption in the process is what causes stunted growth and slow metabolism. Regular consumption of asparagus can fight off improper oxygenation of red blood cells and reduces the symptoms of malnourishment at cellular level. Lowers Cholesterol Levels The dietary fiber and niacin in asparagus can help in reducing levels of harmful cholesterol. Regular consumption of asparagus can improve blood profile and lead to lower risks or cardiovascular disease as a result. Increases Energy Levels The magnesium content in asparagus can help in keeping you energetic and alert for longer periods of time without experiencing rapid fatigue. An increased metabolism is also a result of regular consumption of asparagus which can boost physical performance. Cure for a Hangover Symptoms of a hangover include nausea, fatigue, exhaustion and dehydration which can be cured by a serving of asparagus. The leaves and shoot of the sprout can help in reducing the toxicity in the liver that occurs after excessive alcohol consumption as well. Bon Appetite!

Nuts are one of the favorite snacks for folks who lead a ketogenic diet. They are both delicious and highly nutritious. They make for an excellent snack at any time of day, especially in the middle of the afternoon when most people’s energy levels tend to run low. Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium. They’re one of the main sources of ALA omega-3 fatty acids, offering a range of health benefits from reducing rheumatoid arthritis to protecting against Alzheimer’s and dementia. Nuts also contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals. Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions. Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts. They help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol. Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type II diabetes and metabolic syndrome include nuts in their diet. Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health. Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits. As long as you enjoy nuts in moderation, they make for a tasty addition to a healthy, balanced diet. Nutrients Per Serving A 1/4 cup of raw mixed nuts contains: Calories: 165 Protein: 4 grams Fat: 16 grams Carbohydrates: 4 grams Fiber: 3 grams Sugar: 0 grams Raw or Roasted? Nuts can be enjoyed whole, as nut butters, or chopped up on food. They are often roasted and sometimes salted for a longer shelf life. If you buy roasted nuts, you can store them at room temperature. It is better to store raw nuts in the fridge or freezer in order to keep them fresher for longer. Nutritionists recommend eating nuts in raw state. Why is that so? Nuts in their raw form contain a significant amount of natural and healthy nutrients. When they are roasted, that is, if they are exposed to heat, there is a possibility that the nutritious natural oils will turn into trans fats. This is extremely risky for health. When some nuts, such as hazelnuts, are roasted, their thin shells are also lost. These peels are very rich in fiber and have high nutritional value. Some of the nuts are salted while being roasted. Consumption of high amounts of salt causes high blood pressure. Nuts which are exposed to high heat while roasting, are quite worthless in terms of nutritional value ​​(high heat destroys protein, minerals, vitamins) compared to their raw form. Roasted nuts make people want to consume more than normal. Consuming too much nuts can cause weigt gain and related other health problems. Well, when there are such known negatives about roasting nuts, you may be thinking "why to go the extra trouble of roasting in the first place?" The primary purpose of roasting nuts is purely commercial; to extend their shelf life. The second reason why nuts are roasted is, to protect them from harmful bacteria. However, there is no risk of bacterial damage if you provide proper cold storage conditions. In conclusion, it is best to enjoy nuts in raw state in order to get maximum benefit from them; of course you must store raw nuts properly chilled in a refrigerator.

Avocados are a staple of gourmet COMFORT KETO meals. We feel that it is important to share with you the amazing benefits of avocados presented in this short article by Dr. Jockers. We at COMFORT KETO have been following Dr. Jockers' lectures over six years and do recognize him as one of the leading ketogenic diet experts. Dr. David Jockers DNM, DC, MS a doctor of natural medicine, functional nutritionist and corrective care chiropractor. He is the founder of Exodus Health Center in Kennesaw, Georgia and www.DrJockers.com , a website designed to empower people with science based solutions to improve their health. Dr. Jockers writes: Avocados are a terrific complement to a vegetable based meal. Most vegetables, particularly in their raw state, contain a high amount of carotenoid based antioxidants. Studies have shown that these antioxidants are lipophilic (fat-loving) and are absorbed best in the body when combined with a healthy fat such as oleic acid. A study published in the Journal of Nutrition in March 2005 showed that adding avocados to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten. This is one reason I eat avocados with my salads on a regular basis! Hass avocados have been found to be the most densely concentrated variety of the avocado fruit. They contain the highest content of lutein and zeaxanthin and other fat-soluble nutrients. Both types of avocados are terrific for the digestive system as they contain a good variety of both soluble and insoluble fibers. Avocados are one of the best anti-aging foods that prevent wrinkles and skin aging. The D-manno-heptulose sugar that is found in avocados has been shown to improve the skin epidermis by boosting collagen formation. Avocados also contain specific amino acids and carotenoid antioxidants that reduce age spots, soothe inflammation and heals scars and burns. Another great reason to eat avocados on a daily basis. When looking to find a ripe avocado it is best to fell the consistency rather than judge them off of their color. They will get darker as they ripen so the forest green are typically not ripe yet. Ripe avocados that are still good are typically firm but have slight give to them. Any sort of mushy consistency is a warning sign that the inside meat is oxidized and rotten. Refrigerating your avocados will increase their shelf life while putting them in a bag with an old banana peel will make them ripen faster. #avocado #healthyfats #keto #ketogenicdiet #fatburning Note: The original arfticle was published by Dr. Jocker on Facebook .

Cauliflower is a cruciferous vegetable which considered to be a "superfood" due to its truly great healthy attributes. It is a key component of ketogenic recipes, used as a great substitute for carby foods such as rice and potatoes. Chef Janine of COMFORT KETO uses cauliflower creatively as a side dish in our perfectly ketogenic menus. She pan fries, steams, roasts or sautés the cauliflower. Here are some examples of how we use cauliflower in place of grains and legumes in our COMFORT KETO recipes: Cauliflower Mexican rice Cauliflower Augratin Cauliflower risotto Cauliflower sushi rice Cauliflower mash Cauliflower hummus Fauxtato salad Steamed cauliflower salad with olive oil Cauliflower mac and cheese Here Are a Few Things You Probably Didn't Know About This Vegetable. Cauliflower is part of the brassica family, which includes Brussels sprouts, kale, and broccoli. All these vegetables were domesticated from the wild cabbage. The head of an average sized cauliflower weighs about one pound. Yet, in 2014, the largest cauliflower ever weighed over 60 pounds and was six feet wide. The head of the cauliflower is actually an undeveloped flower protected from sunlight by thick leaves. If not for these thick leaves, the production of chlorophyll would make cauliflower inedible. The green variety of cauliflower, aka broccoflower, looks fascinating. It grows in a spiral cone shape that's repeated, getting smaller and smaller. Cauliflower replaces all carby "grains" and "legumes" in our low-carb / ketogenic recipes. Cauliflower Is an Extremely Healthy Source of Nutrients! Cauliflower contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Additionally, it’s weight loss friendly and quite essential in your ketogenic diet. Cauliflower is high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need. As a source of vitamin C, cauliflower assists in preventing upper respiratory tract infections, and increases calcium absorption, boosting bone health. Cauliflower’s vitamin K benefits include the prevention of internal bleeding and the reduction of sugar levels in the body. Cauliflower is low in calories. Cauliflower contains 3 grams of fiber in one cup of cauliflower, which is 10% of your daily need. It is high in fiber and water — these properties ... are important for digestive health, may reduce the risk of several chronic diseases, and may assist in weight loss. Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases. Cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells. Cauliflower contains carotenoid and flavonoid antioxidants which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease. Cauliflower contains high amounts of vitamin C, which is well-known for its anti-inflammatory effects that boosts immune health and reduces the risk of heart disease and cancer. Cauliflower is a great source of sulforaphane, a compound that attacks cancer cells and slows the growth of tumors. However, sulforaphane is a byproduct of an enzymatic process that only occurs in raw cauliflower -Remember: cooking kills the enzymes. Cauliflower is a good source of choline, a nutrient many people are lacking. Choline is involved in many processes in the body and works to prevent several diseases. Bon Appétit Chef Janine One Cautionary Note About Cauliflower Cauliflower contains high concentrations of purines which are used in the body's cells. When cells die, excess purines get metabolized into uric acid. This is for most healthy people no big deal since their kidneys remove the excess. However, for some people, excess uric acid generates crystal deposits of "gout" in the joints, tendons, and organs, which may cause pain.

Açaí berries— pronounced “ah-sigh-EE”— are slightly tart grape-like fruits that come from açaí palm trees from rainforests of South America. Açaí is often touted as a superfood, and indeed, the berries contain antioxidants (protects your body from free radicals), fiber, and healthy fatty acids. Their dark purplish-red color may give you a clue as to their health benefits. Yes, they are very high in antioxidants, low in calories and sugar, and high in fiber. The dark purple color of the fruit means it contains lots of anthocyanins, a powerful antioxidant similar to blueberries, cranberries, and dark grapes. Be careful when purchasing fresh prepared açaí bowls or smoothies at a coffee house or a juice bar as these may contain a lot of added sugars in form of fruits, fruit juices, and other add-ons. Most of the health benefits of açaí berries are due to their very high antioxidant content. Açaí berries have one of the highest ORAC scores of all fruits (Oxygen Radical Absorbance Capacity measures the amount of antioxidants in foods.). Açaí berries score far higher than goji berries or blueberries. Açaí berries themselves, which spoil quickly, are rarely sold. Açaí is imported to the U.S. in its most commonly available in three forms: Powder: Bags of açaí powder are available at most supermarkets. This powder can be blended into smoothies, bowls, yogurt, baked goods, and other dishes. It typically contains a concentrated amount of nutrients and fiber. Puree: This is usually sold frozen, and it tends to be particularly flavorful. Juice: Açaí juice is often mixed with other fruits, such as pomegranate or blueberry. Check the label to make sure extra sugar hasn't been added. Nutrition Facts Commonly used to make smoothies or bowls, açaí is typically sold as a frozen purée, dried powder, or juice. The below listed USDA nutrition information is for puree only. A 100-gram serving of açaí puree (half a cup) contains 6 grams of carbohydrates and 3 grams of fiber, and no sugar. Açaí berries are rich in fatty acids: Oleic acid (a monounsaturated omega-9 fatty acid), Palmitic acid (a long-chain fatty acid that is found in foods containing saturated fat, such as palm oil, coconut oil and cocoa), and Linoleic acid (a polyunsaturated omega-6 fatty acid). Açaí berries are not a significant source of any vitamins, minerals and micro-nutrients. Calories: 60 Fat: 5g Sodium: 7mg Carbohydrates: 6g Fiber: 3g Sugars: 0g Protein: 2g Potassium: 105mg Iron: 0.6mg Calcium: 35mg Health Benefits Although açaí berries are widely promoted for their health benefits, there isn't strong scientific evidence to support the use of açaí for any any health-related purpose, according to the National Institutes of Health. In fact, the Federal Trade Commission has taken action against companies that have marketed açaí weight-loss products in allegedly deceptive ways. The available evidence suggests a relationship between açaí and these potential health benefits. But more consistent research in humans is needed before we know if açaí can produce any significant health outcome in humans. Antioxidants help fight the aging effects of oxidation. Antioxidants in acai also help protect the cells’ DNA, so that potentially cancer causing damaged cells or mutated cells are minimized. Antioxidants in açaí berries also help to reduce the appearance of fine lines and wrinkles, while improving skin cell turnover. Note that research on açaí berries is limited, and were conducted in the labs on animals. More research needs to be done with humans. May Improve Brain Health Age-related brain diseases such as Alzheimer’s disease, Parkinson’s and other types of dementia are undoubtedly increasing. One of the risk factors is inflammation and inflammatory foods, especially vegetable oils, carbs, sugar and processed starchy foods. Because açaí is rich in antioxidants, it may have protective benefits for the brain. One animal study, published in the Journal of Agricultural and Food Chemistry, found that frozen açaí pulp could improve cognitive and motor functions. Another animal study, published in Nutritional Neuroscience, found that açaí helped improve memory in aging rats. This was likely the result of "its ability to influence antioxidant and anti-inflammatory signaling," the study authors wrote. May Promote Heart Health Açaí contains anthocyanins, a type of flavonoid that has antioxidant effects and gives the fruit its purple color. One study found that anthocyanins can help prevent high blood pressure, and as a result, lower the risk of heart disease. A limited pilot study published in Nutrition Journal found that consuming 100 grams of açaí pulp twice daily for one month helped cut cholesterol levels in people with excess weight. May Improve Blood Sugar Levels The Nutrition Journal's 10-person pilot study reported that açaí had a positive impact on participants' blood sugar levels. They saw reductions in fasting glucose and insulin levels following 30 days of consuming açaí. The study was very small, but the authors noted that the promising results warranted additional research. May Help Prevent Cancer According to a study in mice—which means it’s very preliminary—açaí pulp reduced the incidence of colon cancer. The study authors noted that the findings suggest that “the intake of açaí may be beneficial for the prevention of human colon cancer.” Another study, also in mice, found açaí curbed bladder cancer. That was probably due to açaí's “potential antioxidant action,” the authors said. The researchers noted that additional research is needed in humans before drawing conclusions about açaí's benefits. May Decrease Arthritis Symptoms Anthocyanins, which are abundant in açaí (as well as fruits such as raspberries and blackberries) have an anti-inflammatory effect, according to the Arthritis Foundation.

The country's leading nutrition advisory panel has chosen to drop its caution about consuming cholesterol-laden food, a move that might undo virtually 40 years of government cautions about its consumption. The group's finding that cholesterol in the diet requirement not be considered a "nutrient of issue" stands in contrast to the committee's findings five years earlier, the last time it assembled. During those procedures, as in previous years, the panel considered the issue of excess cholesterol in the American diet a public health concern. The finding follows a development of thinking among many nutritional experts who now think that, for healthy adults, eating foods high in cholesterol may not significantly impact the level of cholesterol in the blood or enhance the danger of cardiovascular disease. Eggs are among the couple of foods that we categorize as "superfoods." They are packed with nutrients, a few of which are uncommon in the contemporary diet. Here are quite a line up of noteworthy health benefits of eggs that have actually been validated in human studies. 1. Eggs Are Exceptionally Healthy. Eggs are among the most nutritious foods on earth. A whole egg includes all the nutrients required to turn a single cell into an infant chicken. A single big boiled egg contains: Vitamin A: 6 % of the RDA Folate: 5 % of the RDA Vitamin B5: 7 % of the RDA Vitamin B12: 9 % of the RDA Vitamin B2: 15 % of the RDA Phosphorus: 9 % of the RDA Selenium: 22 % of the RDA Eggs also include good portions of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. This is having 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs likewise consist of various other trace nutrients that are necessary for health. Truly eggs are pretty much the ideal food, they include a little bit of almost every nutrient we require. If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much greater in Vitamin A and E (2, 3). What does this all mean? Entire eggs are among the most healthy foods in the world, consisting of a bit of practically every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier. 2. Eggs Are High in Cholesterol, But They Do not Negatively Influence Blood Cholesterol. It holds true that eggs are high in cholesterol. In fact, a single egg includes 212 mg, which is over half of the advised daily intake of 300 mg. However it is necessary to bear in mind that cholesterol in the diet doesn't always raise cholesterol in the blood. The liver in fact produces huge portions of cholesterol each and every single day for all bodily repairs. When we consume more eggs, the liver just produces less cholesterol rather, so it levels. In fact the reaction to egg usage varies between consumers: In 70 % of individuals, eggs do not raise cholesterol at all. In the other 30 % (termed "hyper responders"), eggs can slightly raise Overall and LDL cholesterol. However, the circumstance is a bit more complex than that and these changes are really advantageous. (Exceptions: Individuals with congenital diseases like familial hypercholesterolemia or a gene type called ApoE4 may want to decrease or avoid eggs all together.). What does this all mean? Eggs are high in cholesterol, but consuming eggs does not have adverse effects on cholesterol in the blood for the great majority of people. 3. Eggs Raise HDL (The "Good" Cholesterol). HDL means High Density Lipoprotein. It is typically referred to as the "good" cholesterol. Individuals who have greater levels of HDL normally have a lower risk of cardiovascular disease, stroke and numerous health issue. Consuming eggs is a terrific way to enhance HDL. In one research, 2 eggs daily for 6 weeks enhanced HDL levels by 10 %. What does this all mean? Egg usage regularly causes raised levels of HDL (the "great") cholesterol, which is connected to a decreased risk of many illness. 4. Eggs Contain Choline-- an Essential Nutrient That Most People Don't Get Enough of. Choline is a nutrient that most people do not even understand exists. Yet, it is an extremely crucial drug and is commonly organized with the B vitamins. Choline is used to develop cell membranes and has a function in producing signalling molecules in the brain, along with various other functions. Dietary studies have revealed that about 90 % of individuals in the United States are getting less than the advised quantity of choline. Entire eggs are an excellent source of choline. A single egg includes more than 100 mg of this crucial nutrient. What does this all mean? Eggs are among the very best dietary sources of choline, a nutrient that is exceptionally vital however most individuals aren't getting enough of. 5. Eggs Turn LDL Cholesterol From Little to Big, Linked to a Minimized Risk of Heart problem. LDL cholesterol is typically known as the "bad" cholesterol. It is well known that having high levels of LDL is linked to an increased risk of heart disease. However what lots of people don't understand is that there are subtypes of LDL that have to do with the size of the particles. There are little, dense LDL particles and after that there are huge LDL particles. Numerous studies have shown that people who have predominantly little, dense LDL particles have a greater threat of heart problem than individuals who have primarily large LDL particles. Even if eggs tend to mildly raise LDL cholesterol in some people, research studies reveal that the particles alter from little, dense to huge LDL ... which is a good thing. What does this all mean? Egg usage appears to alter the pattern of LDL particles from small, dense LDL (bad) to huge LDL, which is linked to a reduced heart disease risk. 6. Eggs Contain Lutein and Zeaxanthin, Anti-oxidants That Have Major Advantages For Eye Health. Among the consequences of aging is that eyesight tends to become worse. There are a number of nutrients that assist neutralize some of the degenerative processes that can influence our eyes. Two of these are called Lutein and Zeaxanthin, effective antioxidants that have the tendency to develop in the retina of the eye. Studies show that consuming adequate quantities of these nutrients can substantially lower the danger of cataracts and macular degeneration, 2 typical eye conditions. Egg yolks really contain large amounts of both Lutein and Zeaxanthin. In one controlled trial, consuming simply 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50 % and Zeaxanthin by 114-142 %. Eggs are likewise high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common reason for loss of sight in the world. What does this all mean? The antioxidants Lutein and Zeaxanthin are very important for eye health and can assist avoid macular degeneration and cataracts. Eggs are high in both of them. 7. In the Case of Omega-3 or Pastured Eggs, They Lower Triglycerides also. Not all eggs are created equal. Their nutrient structure differs depending on how the hens were fed and raised. Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids. Omega-3 fatty acids are known to lower blood levels of triglycerides, a well recognized risk element for cardiovascular disease. Researches reveal that taking in Omega-3 enriched eggs is an extremely reliable method to decrease triglycerides in the blood. In among the studies, simply 5 omega-3 enriched eggs weekly for 3 weeks decreased triglycerides by 16-18 %. What does this all mean? Omega-3 enriched and pastured eggs contain considerable portions of Omega-3 fats. Eating these kinds of eggs is an efficient way to reduce blood triglycerides. 8. Eggs Are High in Quality Protein, With All The Vital Amino Acids in The Right Ratios. Proteins are the primary foundation of the human body. They're utilized to make all sorts of tissues and molecules that serve both structural and functional purposes. Getting enough protein in the diet plan is essential and researches reveal that presently recommended amounts might be too low. Well eggs are an exceptional source of protein, with a single large egg containing 6 grams. Eggs contain all the important amino acids in the ideal ratios, so our bodies are well geared up making complete use of the protein in them. Eating appropriate protein can aid with weight loss, boost muscle mass, lower high blood pressure and optimize bone health, to name a few. What does this all mean? Eggs are high in quality bio-available animal protein (high rate at which a consumed substance is absorbed into human body). Furthermore, eggs provide ALL the essential amino acids that we humans need. 9. Eggs do NOT Raise Your Risk of Heart problem and May Reduce The Threat of Stroke. For many years, eggs have been unfairly demonized. It has actually been claimed that because of the cholesterol in them, they need to be bad for the heart. Numerous studies released recently have actually analyzed the relationship in between egg usage and the danger of heart problem. In one review of 17 studies with a total of 263,938 participants, no association was found between egg usage and cardiovascular disease or stroke. Many other research studies have caused the same conclusion. Nevertheless some research studies have discovered that some individuals with dangerously advanced diabetes who eat eggs have actually an increased threat of cardiovascular disease. Whether the eggs are really causing the increased danger isn't really understood, because these kinds of researches can only show statistical association. They can not show that eggs caused anything. It is possible that diabetics who consume eggs are less health conscious, on average. On a low-carb diet, which is without a doubt the very best diet plan for diabetics, eating eggs results in enhancements in danger aspects for heart disease. What does this all mean? Many researches have actually taken a look at egg usage and the risk of heart disease and discovered no association. However, some researches have actually found an enhanced risk in people with type 2 diabetes. 10. Eggs Are Highly Satisfying and Tend to Make You Consume Fewer Calories, Assisting You to Lose Weight. Eggs are exceptionally satisfying. They are a high protein food; however protein is by far the most satisfying macronutrient. Eggs score high on a scale called the Satiety Index, which determines the capability of foods to cause sensations of fullness and minimize subsequent calorie intake. In one research of 30 overweight women, consuming eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another research study, replacing a bagel breakfast with an egg breakfast triggered considerable weight reduction over a period of 8 weeks. What does this all mean? The research studies plainly show that eating up to 3 entire eggs daily is completely safe. There is no proof that exceeding that is hazardous, it is simply "uncharted territory" as it hasn't been studied. We personally consume about 3-6 whole eggs daily and our health has never been much better. Truly eggs are pretty much nature's best food. On top of everything else, they are likewise low-cost, easy to prepare, go with virtually any food, and taste outstanding. You will find the original article with full list of References

Our money’s on free-range eggs. And not just for the shell of it — here are some reasons you should give free-range eggs a try. And learn here about why you should eat more eggs... https://www.myketopal.com/post/you-should-be-eating-eggs BALANCED NUTRITION Free-range eggs pack a nutritional punch unlike any other food: 6 grams of protein, 70 milligrams of omega-3 fatty acids, high levels of lutein and zeaxanthin (which lower your risk of vision loss like macular degeneration later in life), healthy doses of Vitamins A, D (more on that in a moment), and E. They also have plenty of choline to support memory and nerve function. MORE VITAMIN D A 2009 study found that pastured free-range eggs tested from farms across the country contained anywhere from three to six times more Vitamin D than conventional supermarket eggs.

Happy Holiday Season! So, you are on a keto diet and you are feeling really great on it. However, you know very well that it can be tough to stay on track when your family, friends, or business associates want to get together and hit up a restaurant to celebrate togetherness during the holiday season. Check out also our pdf Guide (downloadable) for "Eating Out On Keto"! Temptations abound when your table mates are going HAM on the bread basket. Before that happens, it is best for you as a dedicated keto-er to pick one of the spots listed below which do have some "keto-friendly" options. 3 quick rules to remember at all times: Don’t eat high carb food – no buns, soup, no crispy and fried meals, no mashed potatoes, no fries and no bread sticks. Be cautious with sauces and dressings – order low carb dressings and/or ask for no sauce instead. Drinks have sugar too – avoid cocktails and no sweetened drinks; opt for black coffee, unsweetened tea or water. 1. Applebee's This popular chain restaurant has great keto protein options (sirloin steak, grilled chicken) which they kick up a notch by adding buttery shrimp on top. This article by a third party looks into several dishes which this restaurant chain offers, which you may consider having. 2. Blaze Pizza Yes, pizza! This chain restaurant has a keto-friendly crust. Their keto crust is made with cauliflower rice, low-moisture Mozzarella cheese, casein protein, flaxseed, eggs, whey protein, yeast, spices, and cultured brown rice. So go from there when placing your order. Just go light on the sauce (or skip it entirely!) and make sure your toppings are keto-friendly (think low-carb veggies like spinach and peppers and lots of protein and cheese!). This article by a third party looks into the keto pizza crust that Blaze Pizza offers, which you may consider having. 3. Boston Market While this restaurant chain might be known for carby-fare like cornbread and mac & cheese, it's also secretly a keto dieter's heaven. Pair proteins like rotisserie chicken and turkey with sides of veggies, salads (minus croutons), and even creamed spinach. Boston Market meals look more like a home cooked meals than a Keto Fast Food meals. The quality of the food is also home cooked worthy. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 4. Cheesecake Factory While the menu at Cheesecake Factory is notoriously big with over 250 selections, there is a space for diet-friendly fare, particularly in their Skinnylicious category. Good news for you – there is a list of low carb options on the menu; from customized breakfast (make your own omelet!) to keto friendly salad and protein options, everyone can find something to suit their tastes. The grilled salmon and lettuce-wrap tacos are solid picks, as are many of the salads, particularly the house, green, and endive options. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 5. Chick-fil-A Chick-fil-A is widely regarded as one of the best fast-food chains around, from customer service to their addictive chicken and sauces. Thankfully, you can still enjoy many of your favorite menu items with the variety of Chick-Fil-A keto options. While the company is famous for its breaded chicken, just look for the word "grilled" to find the keto eats. There are the grilled chicken sandwich and chicken club (making sure to order without buns), the grilled nuggets, and the Cobb salad with grilled chicken, among other dishes. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 6. Denny's Denny's is a great option to eat out ketogenic, especially for breakfast. You can enjoy egg breakfasts like a modified Grand Slam (think more eggs and bacon versus pancakes) and even veggie and meat-heavy omelets. Our top suggestion to stay keto at Denny’s if you're heading there for dinner ? Try out the T-bone steak, or sirloin steak, or wild Alaska salmon with a side of vegetable skillet with broccoli, zucchini, mushroom and onion topped with melted cheddar cheese. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 7. Olive Garden You might think that would be impossible, thanks to this chain restaurant’s carb-heavy signature offerings such as pasta, and breadsticks. However, it’s surprisingly easy to follow the low carb, high fat keto diet at this pasta haven. Just avoid pasta dishes and load up on their famous salad (skip the croutons!). Their signature Italian dressing is low in carbs as well. Items like Italian sausages and herb-grilled salmon are also great choices. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 8. Outback Steakhouse Any steakhouse is a keto dieter's BFF, as long as you order a salad or other green veggies on the side instead of starchy mashed potatoes or fries. Enjoy all of the steaks, as well as the fishy options like lobster, halibut, crab, and salmon. You always ask the server to hold steady on the sauces! Unfortunately, the majority of sides and appetizers on offer at Outback simply won’t fit into a keto focused lifestyle. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 9. P.F. Chang's The truth is PF Chang's isn’t going to win an award for being low carb-friendly any time soon. This is due to the copious amounts of sugar utilized in most Asian cuisines. But if you look hard enough, there are definitely some viable low carb options at PF Chang's. Yeah, you'll have to skip the noodles, but things like the Asian Caesar Salad with Salmon or even their famous lettuce wraps can be great low-carb options (just be careful about any sauces or rice sticks). This article by a third party looks into several dishes offered by this restaurant chain which you may consider having. 10. TGI Friday's Friday's chain actually has an entire section of their menu devoted to "green style" burgers (a.k.a., burgers with lettuce as a bun). They offer plenty of other keto-friendly options for those trying their mightiest to stay in ketosis—meals with 15 grams of carbs max to fit into keto diet. Skip the potato skins but enjoy things like salads, bacon-wrapped shrimp, and wings. This article by a third party looks into several dishes offered by this restaurant chain which you may consider having.