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?

This excellent review by Dr Georgia Ede about the WHO proclamation regarding red meat and colon cancer is a great place to start reading:
The following paper was written by Professor David Klurfeld and goes into some of the problems with the “red meat causes cancer". Interestingly, he was on the WHO panel that released the red meat and cancer statement. He voted against that recommendation and wanted to disclose the fact that a very large percentage of the committee members were vegan or vegetarian as a potential source of bias. That disclosure was overruled by the main administrator, who was also vegetarian. (per Dr. Shawn Baker, MD, orthopedic surgeon)

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 


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: 

92 Percent of Sea Salt and Table Salt has Plastic {and which one is safe}

According to a new study, 92 percent of salt has plastic in it, due to the plastic in the sea.  After a lot of research, I switched to ...