Monday, October 29, 2018

10 Things About Keto that Drive Me Crazy {because they are wrong}

Every day I see news articles about low-carb (whole food) eating that have NO CLUE what they are talking about. These are actual quotes and my thoughts on them:
(1) "Keto crushed my soul" - in this article the reporter tried keto for a few weeks and truly did not understand what she was doing. She felt deprived (well, an addict certainly does feel deprived the first few weeks, when their ADDICTION, in this case refined carbs, is removed for their health). A few weeks will not tell you anything about keto. It takes months to start seeing some benefit, because it is not a quick fix.
(2) "Keto is extreme" - really? They eat a burger with a bun, and I remove the bun. They eat tacos with a shell, I eat tacos with lettuce. They eat steak and potatoes and salad, I eat steak and salad. Worse: They eat packaged foods and I try not to. Yep, sounds pretty extreme to me! 🤔
(3) "Keto is not sustainable" - Presumably because it's so "restrictive". Hmmm. Keto is real food. Whole food. The way people USED to eat!!! I am a few months away from 6 YEARS of eating as much non-refined unprocessed food as I can.
(4) "Keto is too high in protein" - Wrong again. Removing the bun doesn't make it any more high protein than eating a burger with the bun. Eating taco salad instead of tortilla tacos doesn't make it any more high protein. Keto is "moderate" protein. It just looks like more without the pasta/bread! 🤓
(5) "Keto is all fat" - it may seem that way because people start making 'fat bombs' and 'fatty coffees' at first, in order to kick-start their bodies away from using sugar as fuel and start using fat as fuel. Once that process is done, (1-3 months), your body starts using BODY FAT as the fat %, and the rest of the dietary fat is actually probably LESS THAN YOU EAT on a S.A.D. (Standard American Diet). Because processed foods and junk food are high in fat. Real food is simply "real fat" too.
... And when you use body fat for fuel, you don't need to snack every hour, because we have 30,000+ body fat calories we can draw from, rather than only 2,000 calories of glucose our body can store. We tend to eat less on keto because we are so satisfied and eat fewer junk calories. 😀
(6) "Keto will clog your arteries" - See # (5). S.A.D. dieters will have clogged arteries from all the harmful seed oils, trans fats, industrial fats (margarine and veg oils), and sugary packaged foods and processed grains. Those on a Whole30, or Keto or Low-Carb, etc., who are eating WHOLE foods, real food, will not have the INFLAMMATION that SAD dieters do, and it is the *inflammation that causes arteries to clog*, not body fat or whole food dietary fat. *** On keto, harmful trigs go down, good Hdl goes up, and Ldl (which is protective in that instance, and wrongly labeled 'bad') may go down or up, and it doesn't matter, if the trigs/hdl ratio is awesome (mine is!)
(7) "What's left to eat?" - EVERYTHING that is whole food. All the eggs, meat, fish, chicken, turkey, pork, beef (red meat isn't the problem!), bacon, olive oil, coconut oil, and greens that you need to feel full. We don't overeat on keto, but we don't go hungry either! 😋 (And we are never HANGRY because we don't have blood sugar spikes and valleys!)
(8) "Keto is a fad diet" - As I have said before, keto is a trendy buzzword for an ANCIENT diet! It's how we ate BEFORE food manufacturers came up with processed and packaged food, and before fast food drive-thru. Nothing new about it!! 🥑
(9) "You can't eat out on keto" - I beg to differ. If you can order meat (and I mean any animal) or eggs, you can eat out. If you can order a salad without the croutons, you can eat out. If you prefer fast food for the convenience in a pinch, pick the least carb-y option (like bunless burgers). Going to a party where there is no meat or veggies to munch on? Bring deviled eggs, eat before you go, grab a glass and enjoy the conversation and visiting and socializing, focusing on the people, not the food. I do it all.the.time. 😍
(10) "They don't eat veggies on keto" - see #'s (2, 4, 7). Not eating starchy veggies (like potatoes) does not mean we don't eat veggies! Eat all the leafy greens you want! I eat more leafy vegetables now than I did before keto.
(Bonus!) "It's too hard and restrictive" - First, it's only hard if you make it hard (I make it easy!) *Think of all the really restrictive diets you have been on*. They fail because you get hungry and you don't get enough nourishment right? ... Keto (I say "keto" because the word is easy, and I LIKE EASY! But I mean low-carb "whole foods", "real food") is very NUTRIENT DENSE!...
. . . So once your body trusts you to take care of it (after those first 3+ months), it begins rewarding you with more energy, no carb cravings {the lower your carbs, the lower your cravings}, weight loss if needed, muscle sparing, healing of blood sugar, blood pressure, cholesterol, joint pain, inflammation, moods, brain chemistry improvement, behavior improvement, and so much more....
. . . And suddenly it feels EASY, NATURAL (not hard, not restrictive), and like you could do it forever (or at least as long as you want!) For me, I knew at DAY 5 that I loved it, even though I had the worst 8 weeks of withdrawal ever. For some people it takes 6 months to get there. SO WORTH IT. I never want to go back to feeling as crappy as I did, as old, tired, weak, lethargic, miserable and in pain, as I did. For me, that means going really low on carbs, using body fat for fuel along with the naturally occurring fat in meat and eggs and olive oil, and enjoying my leafy greens.
. . . I say this all the time: "I came for the weight loss, but STAYED for the Fountain of Youth" because I feel so GOOD now. I never want to feel the way I used to. I am so HAPPY now. So full of JOY. And my body has healed 60 out of 70 chronic ailments. (I'm still a work in progress). 😜
. . . I love this WAY OF LIFE so much that I became a KETO COACH. I will have my Certification soon! {*FREE* health consulting for those who join my private health/wellness group: Food Oils and Fun. Just ASK!!} 

Wednesday, October 17, 2018

Keto Fried Rice {not cauliflower!}

Keto Fried Rice

This isn't your typical keto rice, so there is no cauliflower! For some people (like me), who cannot eat cauliflower (causes weight gain or gut issues), but still want a rice-like keto food, this keto fried rice with eggs is a great option (and it was delicious!)

The trick to the rice-like texture is to keep the eggs in small curds. The recipe (from the Keto Restaurant Favorites Cookbook) called for a more "umami" traditional fried rice flavor, but I was in the mood for taco-seasoning flavor, so I used a homemade "keto taco seasoning" recipe instead. 

I do not like to cook, and though I have been eating a well-formulate keto diet since 2013, I did not jump on the keto-substitutes for standard-carbs recipes. I like simple. And this keto rice substitute is SIMPLE! And so tasty! 

Victory Belt Publishing Copyright laws prevent me from legally sharing the recipe since it is from their book, but I have linked the book below if you want the recipe. The Taco Seasoning Recipe is free on Maria's blog below.

The cookbook with Keto Fried Rice recipe:

The Healthy Taco Seasoning recipe:

Other Keto Cookbooks with amazing recipes:


Copyright © Tricia S. | Castles N Crowns | Food Oils and Fun 

My (Tricia's) closed small group for free keto or low-carb, real food, support: 

Monday, October 15, 2018

Red Meat and Cancer (WHO report)

Does Red Meat Cause Cancer? (WHO report)

  • The WHO report seems is an "epidemiological" report, but epidemiology isn't science, it's "observational" and not clinical. Such reports ask people to remember what they ate and fill in the bubbles on a questionnaire. This WHO study also included mostly rat or mice studies.
  • After looking at over 800 studies, they set aside 744 of them, to look at again later because they were "inconclusive". Could they have discounted them because those studies didn't back up their bias? That was my first thought, because that's a lot of studies to ignore. Time will tell.
  • There were only a few actual experimental studies cited in the WHO report. Mostly on rats and mice. Mostly all done by same research group. It was mentioned in one study that they injected the rats with a carcinogen before the study, (to speed the process along?) Wouldn't that alone increase cancer risk?

Here are just a few SOURCES, though there are many more: (Dr. Georgia Eade MD - WHO says meat causes cancer) (Dr. Ken Berry MD - WHO study says red meat causes cancer - what about the research?) (Dr. Ken Berry MD - Does Grilling Meat Cause Cancer?) (huge list of articles)

My (Tricia's) closed small group for free keto or low-carb, real food, support:

Copyright © Tricia S. | Castles N Crowns | Food Oils and Fun 

Privacy Policy | Disclaimer


Cholesterol and Keto

The past 5 or 6 decades have brought about a lot of myths, erroneous reports, and confusion about the complex subject of cholesterol and diet. It is sugar and starch and bad oils that cause bad cholesterol, not saturated fats from good food.

Eating a low-carb or ketogenic diet that includes the naturally occurring fats in meat, eggs, butter, olive oil, and avocados (for example), is a whole foods based approach for improving our cholesterol and other health markers. Ideally:

  • We want triglycerides to be below 100, or below 80.
  • We want Hdl (good cholesterol) to be over 60.
  • We want Ldl (wrongly termed 'bad') to be large and fluffy, happily bouncing along, (regardless of the number), rather than small and dense and beady, at more risk of lodging in arteries and causing plaque. 
  • Do not test your lipid profile during a weight loss diet, as the lab numbers will look worse before they get better. Triglycerides are being released from the fat cells and will show up in the bloodstream. Wait about 6-12 months after you have lost weight for normalization. (And remember, those lab tests are just a snapshot of a moment in time. Cholesterol numbers can change within days or weeks!) 

On a well-formulated low-carb, whole food, or ketogenic diet, triglycerides will go down,  Hdl will go up, and Ldl will either go down, OR, if you are a hyper-responder, may go up. If Ldl goes higher on lchf (low carb / high fat) or keto, the particle size will go from small, dense, higher risk Pattern B, to the protective, lower risk Pattern A.

Our bodies need cholesterol! If we do not get it from our diet/food, we will produce more cholesterol in our body. We need enough fat and cholesterol to regulate and balance hormones and maintain the body's brain and cell function.

There is no science that cholesterol from food equals heart disease. But there is science that carbs from sugar and starch can cause inflammation, and that inflammation causes the body to produce cholesterol to fight that inflammation. 

Think of inflammation in the body as a fire, and cholesterol as a firefighter. Just because a firefighter is present at a fire, does not mean he/she is the cause (correlation or association does NOT equal causation). In fact, the firefighter is there to fight the fire and protect. So it is with cholesterol, which increases to fight inflammation. Eat the right cholesterol foods to fight and prevent inflammation.

For this reason, we probably do not want to take statin medication for elevated cholesterol if we are on a well-formulated lchf or ketogenic whole food diet. Lowering cholesterol (when it serves to protect and heal our body and help us function) is not the answer. Stop fearing cholesterol. 

For more in-depth information: (lengthy article, plus lots of informative resource links)

Dr. Sarah Halberg: (low carb and Ldl) (long list of science links after the podcast link)

My (Tricia's) closed small group for free keto or low-carb, real food, support: 

Keto, ADHD, Autism, Brain, Nerve

Keto, ADHD and Autism.

Ketogenic diets, which have been around for more than 100 years, seem to be a hopeful (non-medication) option for helping in neurological conditions such as ADHD, OCD, and Autism, along with other brain, nerve, or behavior conditions such as ALS, Alzheimer's, Anxiety, BiPolar Disorder, Dementia, Depression, Epilepsy and seizure disorders, Guillian-Barre Syndrome (which can lead to Chronic Fatigue, Fibromyalgia), headaches, M.S., Parkinson's, Schizophrenia, Tourette's, vertigo, and more (as well as metabolic disorders). 

I have researched hundreds of articles on this subject over the years and have compiled a list of a few dozen of them, below, including some quick testimonies:

SOURCES: (I have read each of the articles that I researched below):

*Includes amazing personal/family testimonies. { is one of the best resource sites on the internet.}

Keto for ADHD:

Does Sugar Cause ADHD:

ADHD and Diet connection:

Stabilize your Mood with Food:

Is Keto Safe for Kids?:

Keto and Kids:

Alternative Therapies for ADHD:

Diet and ADHD:

Keto and Adhd:

Can Ketogenic Diet treat ADHD and other...:

Keto and Kids (podcast with reference to ADHD):

Oxalates and Autism:

Low Oxalate foods for pain relief, thyroid, fibromyalgia, arthritis, joint pain, autism:


Aspberger's Syndrome:

Psychiatric disorders (reviews scientific studies, including ADHD):

Avoiding Alzheimers (aka Type 3 Diabetes):

Pain, kidneys, joint aches, skin, eyes, teeth, nerves, muscles, heart, and more:

Pain, thyroid, autism, itching skin, signs of oxalates:

Movie: The Magic Pill (netflix) preview:

From nutritionist Maria Emmerich: "We get many questions about kids and ketogenic diets. We have fed our kids keto from the time they came to us (at age 1 and 2) and have helped many clients put their kids on a ketogenic diet and see big improvements in focus, moods, ADHD and other symptoms. In this post we want to talk about kids going keto, the changes to make versus an adult eating keto and address some common myths." Read more here:

PRIVATE *ADD/ADHD* TESTIMONIES (therefore kept anonymous) from my fb groups:

10 year old daughter taken off all ADHD meds "by the Doctor who didn't believe keto worked to help ADHD". Child had only been on keto 2 months, but had been on ADHD meds since first grade. (Posted by J, a thrilled parent in FB group called Keto by Maria and Craig Emmerich).

Non-medicated 10 year old with ADHD, struggling in school. Parents started child on keto diet before school started and already child is doing "so much better, huge improvement!" (Posted by E, a happy parent in FB group called Keto by Maria and Craig Emmerich)

Anxiety, depression and ADHD "way down" in just the first week of keto. (Posted by C, in a low carb group).

A woman's ADD and anxiety "feels calm and settled, a new feeling for me". (Posted by K in low carb group).

Private Fb group Low Carb/Keto Kids:

My (Tricia's) closed small group for free keto or low-carb, real food, support: 

Saturday, September 1, 2018

All About the Ketogenic Diet in a Nutshell

About the Keto Diet

The ketogenic (or "keto") diet was created by physicians in the 1920's to treat epilepsy. The popularity of the diet was phased out once anti-epileptic drugs were introduced. Eating more dietary fat and reducing carbohydrates for weight loss was also promoted by William Banting (now called "the Banting Diet") in the 1860's. Though higher in carbs than keto, it was still lower in sugars and starches and higher in fat, and effective for losing inches. The body begins to use body fat for fuel, instead of constantly needing a glucose (sugar) load.

What we think of today as a fad diet or trendy term, "keto" is quite a traditional way of eating, using whole foods as the base while cutting out most sugars, starches and processed foods, (eating meat, fish, chicken, pork, turkey, seafood, eggs, butter, olive oil, leafy greens, non-starchy vegetables, coconut oil, and for some people, nuts, dairy, and a few berries). Think about it, this is how our recent ancestors (i.e. Great-great grandparents!) ate, before commercially prepared processed and packaged foods, junk food, and fast food! All natural.

Keto eating should really be referred to as an Anti-Inflammatory Diet, since it greatly reduces inflammation, and begins healing the body from a cellular level, from the inside out. Keto reduces water retention, so it is important to get enough sea salt and electrolytes like magnesium glycinate, or dieters may suffer "keto flu" or "carb flu", which is really just withdrawals, a transition period, a healing crisis that lasts anywhere from 3-5 days for those lucky few, up to 12 weeks for some, but usually around 2-3 weeks for most. 

No special shakes, drinks, pills, potions, protein bars, smoothies, food packets, "cleanses", or costly purchases. No memberships, monthly fees, or clubs to join. JUST EAT REAL FOOD, and your body will do what it is designed to do, by detoxing on its own, and slowly healing. The more metabolically damaged the body, and the longer it has been out of balance, the longer the healing process will take. For some it will take 3-6 months. For others it will take take 3-10 years or more. For most, it takes about 12-18 months.

Yes. Eating whole foods without a bunch of added sugars is definitely sustainable. Eating enough fat to balance your hormones (and once "fat-adapated", your body gets the rest of the fat it needs from excess body fat) is a good thing, for life! 

Since ketogenic eating has so much variety to it, you can adjust it to suit your needs, whether young, old, male, female, pregnant/nursing, adult or child. Just eat WHOLE FOODS and don't be afraid of healthy fats that come from those whole foods. (Skip the inflammatory industrial fats like canola, soybean oil, corn oil, veg oil, margarine, transfats and many seed oils). For babies and growing children, (or for anyone who doesn't want to "count macros" or percentages) simply eat animal protein, greens and non-starchy veggies, while avoiding the sugars. Keto can be as SIMPLE or as complex as one wants to make it. Please note that if you are on medication, keto is likely to require the reduction or discontinuation of meds and needs to be under your Doctor's supervision (I don't use the word "keto" or "low-carb" with doctors, as it is too misunderstood. I simply say I eat an anti-inflammatory diet of whole foods and no sugars. Which is all TRUE!)

Fruits like avocado, cucumbers, tomatoes, and a few strawberries or berries are certainly fine on a well-formulated ketogenic diet. They do convert to sugar, but are lower in carbs, so a little each day is fine. Nuts also have carbs, and many people stall or have allergies, so they skip the nuts and nut flours. As for dairy, many on keto can have a bit of heavy whipping cream in their coffee or tea, or on top of berries for dessert. Some can enjoy a few ounces of cheese each day. Many others find they are intolerant or sensitive to dairy (even if they don't have an allergy to lactose or casein), so avoiding dairy gives them the best health results. Cravings for cheese and milk (switch to coconut milk) go away just like carb cravings do, after a few weeks or months.

There are so many ways to eat keto, from strict to lazy. To be ketogenic, fat is usually between 65-85%, protein from 15-30%, and carbs from 2-10%. For those who love numbers, data and apps like My Fitness Pal, inputting their food and seeing the charts can be helpful. ***PROTEIN IS A GOAL (so reach it), while FAT AND CARBS ARE A LIMIT (you don't have to reach them).***

Another way is to just make sure you eat less than 20 TOTAL (not net) grams of carbs per day (basically just leafy greens, a few cruciferous veggies, and incidental carbs from bacon, eggs or coconut milk). Get enough protein (keto is not high protein, it's adequate or moderate protein, and is variable depending on activity, age, health) at each meal (for example, eggs and/or bacon for breakfast, chicken salad for lunch, bunless lettuce wrap burgers, or zucchini and ground beef lasagna, or crustless pizza, or simply steak for dinner). Cook with a little real butter. Drizzle a little olive oil over salad. Or eat some guacamole or 1/4 an avocado each day. Don't be afraid of fat that is naturally occurring in meat and eggs. That's the EASY VERSION that I have done for many years. (Ex. 80-100g protein, 60-100g fat, 10-20g carbs.)

One of the biggest and most damaging health myths is that cholesterol from food clogs our arteries. Excess refined carbs and transfats are the culprits when it comes to causing inflammation and arterial plaque. Cholesterol is a complicated, complex and controversial subject. Think of a firefighter always being present when a building is burning. "Correlation does not equal causation", which means just because a firefighter is there, does not mean that firefighter caused the fire. In fact, the firefighter is vitally important, and is there to FIGHT the damage being done. Likewise in our bodies, cholesterol plays many critically important roles, including fighting and healing inflammation from a poor diet. Picture refined carbs causing the fire (inflammation) in our bodies, and cholesterol is the firefighter putting out the fire (reducing inflammation). That is very simplistic but a good visual.

I do spend a little more money on meat, but I am NOT SPENDING ANY MONEY on cereal, bagels, bread, juice, crackers, chips, cookies, soda, ice cream, pasta, rice, quinoa, beans, flour, sugar, and all the other foods I used to eat. AND, I am sick much less often (rarely need a doctor visit), I heal faster, and I don't need all the prescription and over the counter meds I used to take! SAVINGS! Win-Win! 

Find the foods you and your family like, and adapt them to keto. Like tacos? Eat lettuce boat tacos (no shells) with all your same favorite ingredients, or even easier, a taco salad (no chips). Like pizza or burgers? There are thousands of keto recipes if you like to cook. If you don't (like me), just prep and cook your basic meat or fish, add your herbs/spices and veggies, and that's it! MEAT AND VEGETABLES (cooked or prepared with a little healthy fat, as listed above) is the most basic way to eat, but also has so many ways to vary it to suit your own likes and dislikes.

The internet is filled with groups and forums designed to help you on your health journey. Keto coaches abound. Each group and coach has a different style or approach, and weeding through them can be daunting. I joined and then eventually unfollowed dozens of such groups and individuals in my early keto years. I highly recommend the closed group Keto, (hosted by International Best-Selling Author, Nutritionist and Keto Coach MARIA EMMERICH and her husband Craig Emmerich). They have a very specific approach to keto and 20 years experience on keto, plus successfully helping thousands of clients. I am a student of their Keto Coaching college, for Certified Keto Coach training. 

In addition, I host MY OWN new, small, private keto community where I do my best to encourage, support and answer diet questions (based on Maria's keto training and my own different style and personal experience of "easy, simple keto") called Food Oils and Fun on facebook. I suffered from more than 70 chronic ailments for decades, and have healed about 60 of them (so far) with just low-carb "food as medicine", slowly eliminating all meds, and eating simple real food. I began my healing and weight loss journey in January 2013, and have learned that eating low-carb can be as EASY or as complex as you want/need it to be. I am all about simple!

"A modern dietary lifestyle with an old-fashioned real-food approach to healing and weight management. It worked way back when, and it works again now. No lotions, potions, or crazy motions to go through!"™  ~Tricia S. 

Copyright © Tricia S. | Food Oils and Fun 


If you choose to purchase from the link/s provided (at no extra cost to you), I may receive a small affiliate earning. This helps support my small business, with my gratitude. Among other affiliations, as an Amazon Associate, I earn from 'qualifying' purchases. 
Some of my Favorites: 

For hundreds of recipes and articles, I enjoy the FREE content provided by my nutritionist and keto coach, Maria Emmerich, at

List of Science articles:

My (Tricia's) closed small group for free keto or low-carb, real food, support:

Copyright © Tricia S. | Castles N Crowns | Food Oils and Fun 

10 Things About Keto that Drive Me Crazy {because they are wrong}

Every day I see news articles about low-carb (whole food) eating that have NO CLUE what they are talking about. These are actual quotes...