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Low Carb Mother’s Day Brunch Menu

AHA Publisher — Thu, 06 May 2021 07:00:43 +0000

Dr. Don Colbert – If you’re planning a Mother’s Day Brunch and want to keep your dishes in the Keto Zone, you have a lot of options. And they don’t have to be bland and boring. In fact, Keto Zone recipes are both healthy and knock-your-socks-off delicious. Here are some of our favorite keto brunch dishes, sure to please any mom while staying in the Keto Zone. Keto Zone Mother’s Day Brunch Menu SMOKED SALMON ON CUCUMBER WITH AIOLI When it comes to a Keto Holiday Appetizer, it’s hard to beat the combination of salmon, avocados, cucumbers, and garlic for health benefits. Salmon’s healthy fat boost metabolism, support heart health and brain health and reduce inflammation (1, 2). Avocados, garlic, and cucumbers add powerful nutrients to the mix as well! KETO ZONE BREAKFAST CASSEROLE This delicious egg breakfast casserole combines avocados, eggs, and broccoli in one delicious brunch dish. What’s more, it’s extremely nutritious. The avocados deliver health-promoting carotenoids that reduce inflammation, improve heart health, and promote healthy blood sugars. Avocados are also a great source of fiber, with 3-4 grams of fiber per ½ cup to promote gut health, blood sugar control, and optimal cholesterol levels (3). Next, the casserole’s eggs are a great source of highly absorbable protein. The protein can help cells repair and rebuild, boost the immune system, and help hormones stay balanced. Broccoli is one of the healthiest vegetables in the human diet. It packs high amounts of antioxidants, detoxifying compounds, and fiber. BACON-WRAPPED BRUSSEL SPROUTS The bacon brings amazing flavor, and the Brussel sprouts pack in the punch of nutrients in this dish. Brussel sprouts are high in fiber, loaded with vitamins K and C, high in antioxidants, fight cancer cells, and support heart health (4, 5, 6). To learn more about the health benefits of Brussel sprouts, In fact, Brussel sprouts are specifically great at reducing whole-body chronic inflammation. This type of inflammation can contribute to many chronic diseases such as cancer, diabetes, and heart disease (7). Studies show that cruciferous vegetables such as Brussel Sprouts are associated with lower levels of inflammatory markers in the blood (8). What’s more, kaempferol, one of Brussel sprouts’ most potent compounds, has anti-inflammatory functions as well as antioxidant ones (9). KETO ZONE POMEGRANATE KALE ALMOND SALAD This salad is a triple-threat of superfoods. First, kale is very nutrient-dense, high in vitamin A, vitamin K, vitamin C, and more (10). Second, pomegranate is a wonderful keto fruit (in small amounts) that delivers antioxidants, anti-inflammatories, and fiber. Almonds are not only great for lowering LDL, but they are also beneficial for improving blood sugars, reducing inflammation, and weight loss. KET ZONE BLUEBERRY MUFFINS What’s a brunch, without delicious Keto Zone muffins. Typically, muffins are a high-carbohydrate food loaded with junk ingredients like refined grains and sugars. But these? They will keep you in the Keto Zone. They are packed with heart-healthy blueberries, known for reducing blood pressure and high levels of antioxidants. There’s no guilt with our Keto Zone blueberry muffins, just delicious, healthy ingredients. DELICIOUS KETO ZONE CARROT CAKE Carrot cake with only 2 grams of 2 carbs? Yes, please. Not only does this carrot cake omit the usual sugar and starch, but it is also packed with healthy ingredients like eggs, coconut oil, cinnamon, and walnuts. These ingredients work together to support heart health, brain health, and a healthy weight. KETO ZONE LEMON BERRY SPRITZER (NON-ALCOHOLIC) Like many of the other foods used in this brunch menu, raspberries and lemon juice promote whole-body health. But in addition, they are great anti-cancer foods. In lab studies, lemon extract has killed breast cancer cells. In other studies, lemon juice has stopped the growth of other types of cancer cells (11). What makes lemon compounds special? It’s hypothesized that lemons’ compound hesperidin and d-limonene have anti-cancer properties (12). Bottom Line You can make Mother’s Day brunch delicious, beautiful, special, and healthy this year with the help of our Keto Zone Mother’s Day Brunch Menu. It may feel like an indulgence, but all of the foods will keep you in the Keto Zone while delivering amazing flavor. Make her day this year! (And for more tips, recipes, and Keto Zone guidance, join our FREE Keto Zone 21-Day-Challenge.) To read the original article click here. For more articles from Dr. Colbert click here.

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Blueberry Chia Coconut Yogurt

AHA Publisher — Tue, 20 Apr 2021 07:00:29 +0000

Dr. Don Colbert – Are you looking for a quick and easy keto [or low carb] meal that can be eaten any time of day? Then this delicious Keto Zone Blueberry Chia Coconut Yogurt recipe is for you. This recipe can be made in just a few minutes with no cooking required. Just mix the ingredients together and serve! Not only is this recipe super easy, but it is also loaded with nutrition. With healthy fats from MCT oil, probiotics from yogurt, protein from collagen, fiber from chia seeds, and antioxidants from blueberries, this recipe is a healthy and balanced keto meal. Ingredients 1 cup fresh organic blueberries 1 cup full fat low-carb organic/grass-fed yogurt (no sugar added) 3 tablespoons ground chia seeds 1/4 cup unsweetened coconut flakes 1 scoop Coconut MCT Oil Powder 1 scoop Hydrolyzed Collagen Powder Instructions Combine chia seeds and yogurt and stir until well combined. Add in coconut flakes, MCT Oil Powder, and collagen. Continue to mix until all ingredients are thoroughly incorporated. Add in blueberries and gently stir. Divide into 4 servings. Top with extra blueberries if desired. Serve and enjoy! Nutrition Facts Servings: 4 Per Serving: Calories: 250 calories Fat: 21 grams Total Carbohydrates: 12 grams Fiber: 6 grams Net Carbs: 6 grams Protein: 25 grams This article has been modified. To read the original article click here. For more articles from Dr. Colbert click here.

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Less Sugar, Please! New Studies Show Low Glucose Levels Might Assist Muscle Repair

AHA Publisher — Wed, 07 Apr 2021 07:00:40 +0000

Tokyo Metropolitan University via EurekAlert – Tokyo, Japan – Researchers from Tokyo Metropolitan University have shown that skeletal muscle satellite cells, key players in muscle repair, proliferate better in low glucose environments. This is contrary to conventional wisdom that says mammalian cells fare better when there is more sugar to fuel their activities. Because ultra-low glucose environments do not allow other cell types to proliferate, the team could produce pure cultures of satellite cells, potentially a significant boost for biomedical research. Healthy muscles are an important part of a healthy life. With the wear and tear of everyday use, our muscles continuously repair themselves to keep them in top condition. In recent years, scientists have begun to understand how muscle repair works at the cellular level. Skeletal muscle satellite cells have been found to be particularly important, a special type of stem cell that resides between the two layers of sheathing, the sarcolemma and basal lamina, that envelopes myofiber cells in individual muscle fibers. When myofiber cells get damaged, the satellite cells go into overdrive, multiplying and finally fusing with myofiber cells. This not only helps repair damage, but also maintains muscle mass. To understand how we lose muscles due to illness, inactivity, or age, getting to grips with the specific mechanisms involved is a key challenge for medical science. A team of scientists from Tokyo Metropolitan University led by Assistant Professor Yasuro Furuichi, Associate Professor Yasuko Manabe and Professor Nobuharu L Fujii have been studying how skeletal muscle satellite cells multiply outside the body. Looking at cells multiplying in petri dishes in a growth medium, they noticed that higher levels of glucose had an adverse effect on the rate at which they grew. This is counterintuitive; glucose is considered to be essential for cellular growth. It is converted into ATP, the fuel that drives a lot of cellular activity. Yet, the team confirmed that lower glucose media led to a larger number of cells, with all the biochemical markers expected for greater degrees of cell proliferation. They also confirmed that this doesn’t apply to all cells, something they successfully managed to use to their advantage. In experiments in high glucose media, cultures of satellite cells always ended up as a mixture, simply due to other cell types in the original sample also multiplying. By keeping the glucose levels low, they were able to create a situation where satellite cells could proliferate, but other cell types could not, giving a very pure culture of skeletal muscle satellite cells. This is a key prerequisite for studying these cells in a variety of settings, including regenerative medicine. So, was the amount of glucose in their original experiment somehow “just right”? The team added glucose oxidase, a glucose digesting enzyme, to get to even lower levels of glucose, and grew the satellite cells in this glucose-depleted medium. Shockingly, the cells seemed to fare just fine, and proliferated normally. The conclusion is that these particular stem cells seem to derive their energy from a completely different source. Work is ongoing to try to pin down what this is. The team notes that the sugar levels used in previous experiments matched those found in diabetics. This might explain why loss of muscle mass is seen in diabetic patients, and may have significant implications for how we might keep our muscles healthier for longer. To read the original article click here.

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3 Delectable Fall Inspired Keto Zone Recipes

AHA Publisher — Tue, 01 Dec 2020 08:00:22 +0000

Dr. Don Colbert – With autumn turning to winter, and the Holidays soon approaching, you’re likely in the mood for delicious, warm, and comforting foods. While it’s imperative to watch out for sugar and harmful carbohydrates, there are many amazing keto recipes and options available. Here are 3 of our favorites for November. Prepare to be blown away by these delicious flavors. You won’t believe they are low-carb and nourishing! 3 DELECTABLE KETO ZONE RECIPES 1. KETO ZONE PUMPKIN SPICE FAT BOMBS Ingredients 4 ounces full-fat cream cheese, softened 4 ounces organic butter, softened 1/4 cup low-carb powdered sweetener (such as Swerve) 1/2 cup canned organic pumpkin puree 4 tablespoons unflavored Keto Zone MCT Oil Powder 1/2 teaspoon vanilla extract 3/4 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ginger pinch each allspice, cloves, and salt 1/2 cup pecans Instructions Grease or place paper liners in a mini muffin tin. Alternatively, use a silicone mold and set it on the counter. Whisk the softened cream cheese and butter in a medium mixing bowl until thoroughly combined. Next, add the sweetener, pumpkin puree, MCT oil powder, vanilla, salt, and spices to the mixture. Stir well. Divide mixture into a mini muffin tin or silicone molds. Place a half pecan on top of each fat bomb. Freeze 2-3 hours, or until firm. Wrap well and store in a refrigerator or freezer. Enjoy! Nutrition info: 141 calories, 14 grams fat, 2 grams net carbohydrates (3 grams carbohydrates, 1 gram fiber), 2 grams protein 2. KETO ZONE CREAMY CAULIFLOWER SOUP Ingredients 3 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 1 clove garlic, minced 1 large head cauliflower, cut into small florets (about 8 cups) 6 cups chicken or vegetable stock 2 tablespoons Keto Zone Unflavored Hydrolyzed Collagen Powder 7 sprigs fresh thyme 1 bay leaf Sea salt Freshly ground black pepper 1/4 cup heavy cream Instructions Heat 2 tablespoons olive oil over medium in a large pot. Add chopped onions and cook until tender, about 6 minutes. Add minced garlic, stirring constantly for 1 minute. Add cauliflower, stock, collagen, 3 sprigs thyme, and the bay leaf. Bring to a simmer. Continue to cook until cauliflower is very tender, 15 to 20 minutes. Once cauliflower is tender, remove thyme and bay leaf (discard). Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot, if needed, and stir in cream. Reheat if necessary. Serve in soup bowls and garnish with 1 sprig each of thyme and a drizzle of remaining olive oil. Nutrition info: 185 calories, 16 grams fat, 5 net grams carbohydrates (8 grams carbohydrates, 3 grams fiber), 5 grams protein 3. KETO ZONE HERBED CORNISH HENS Ingredients 4 Cornish game hens Sea Salt Freshly ground black pepper 1 lemon, quartered 4 sprigs of fresh rosemary 1 tablespoon Italian Herbs 4 tablespoons organic butter, softened 16 cloves garlic Instructions Preheat an oven to 450 degrees F. Rub each game hen with chickens with 1 tablespoon of butter. Lightly season each hen with salt, pepper, and herb mixture. Place 1 lemon wedge, 4 garlic cloves, and 1 sprig of rosemary in the cavity of each hen. Arrange hens in a large, heavy roasting pan or a foil/silicone lined baking sheet. Roast hens in a preheated oven for 25 minutes. Then, reduce heat to 350 degrees F and continue to roast another 25 minutes, or until hens are golden brown and juices run clear (internal temperature should be 170 degrees). Remove hens from the oven. Tent with aluminum foil and allow it to rest for at least 10 minutes before carving. Serves 4.* Nutrition info: 423 calories, 20 grams fat, 5 net grams carbohydrates (5 grams carbohydrates, 0 grams fiber), 52 grams protein. *Alternatively, serve ½ Cornish hen per serving, and drizzle with 2 tablespoons olive oil per serving to decrease protein to 26 grams and increase fat to 48 grams. KETO ZONE RECIPES CAN EMPOWER YOU THROUGH THE HOLIDAYS! You don’t have to give up on your weight, health, and wellness goals just because it’s the Holiday Season. Sure, there’s more temptation and goodies. But, you can feel empowered and in control with Keto Zone recipes. USE THESE 3 EASY TIPS TO STAY ON TRACK: Only eat as though it’s a Holiday, on the Holidays! Instead of eating like it’s a party for 6 weeks, eat your normal, healthy Keto Zone diet each day, and thoroughly enjoy the Holidays themselves. Look for Keto Zone recipes with stated nutrition information. This makes it easy to enjoy delicious recipes without ever missing old unhealthy favorites. Think of health as a gift you’re giving yourself. It’s not a burden or compromise to stay healthy through these months. Your health is one of the most important gifts you can ever give yourself. Take joy in it! BOTTOM LINE You can stay on track and enjoy delicious recipes through November. Try these favorites. They are easy, delicious, and in the Keto Zone! To read the original article click here. For more articles from Dr. Colbert click here.

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Pesto Zucchini Noodle Dinner & How to Eat Plant-Based Keto Zone

AHA Publisher — Sun, 28 Jun 2020 07:00:15 +0000

Dr. Don Colbert – Keto Zone is a high fat, low-carbohydrate diet and lifestyle that uses ketones in the body instead of glucose for fuel and energy. There are many health, focus, and energy benefits to this. However, did you know that Keto Zone can be plant-based? If you’d like, you can make it 100% vegan, a looser vegetarian, or mostly plant-based with select animal products. Here’s how to eat plant-based Keto Zone, and one of our favorite recipes to get you started. Plant-Powered Keto Zone Pesto Zucchini Noodle Dinner Ingredients 4 medium zucchinis 1 tablespoon extra-virgin olive oil 1 cup thinly sliced red bell peppers (optional) 1 clove garlic, minced 1 tablespoon fresh thyme, chopped (or 1 tsp dry) 1/4 teaspoon sea salt 1/4 teaspoon fresh black pepper ground PESTO: Keto Zone Pesto (see recipe) Optional: fresh basil leaves Instructions Prepare zucchini noodles: Slice off the ends of the zucchini. Using a food spiralizer to make the ‘noodles’ by twisting the entire zucchini through the device. If you don’t have a spiralizer, slice zucchini strips as thinly as possible. Then, cut down zucchini for shorter noodles. Prepare Keto Zone pesto (omit cheese). Next, heat oil in a frying pan over medium heat until warm. Add tomatoes, garlic, thyme, salt, and pepper. Cook and stir until softened, about 3-5 minutes. Add the zucchini noodles and pesto and mix gently. Stir and heat until noodles and pesto are warmed through, just 1-2 minutes. Serve either warm or cold. Why Choose Plant-Based Keto Zone? While not everyone wants to follow a plant-based plan, many people do for cost savings, environmental reasons, to make a strong push against high cholesterol, and more. And what’s more, many non-vegan meat-eating Keto Zone eaters still eat many, many plant foods. Either way, it’s worthwhile to find out which foods make great plant-based keto options, and how to get the protein and healthy fats you need from plans if you forego the animal products. How to Eat Plant-Based Keto Zone There’s great news. You can get into the Keto Zone with a healthy plant-based Keto Zone plan. And, you can do so while getting all the healthy fat and protein nutrients you need for overall health. Here’s what to eat. Start With Fats: Plant-Based Keto Zone Fats Keto Zone starts with fats. Here are great healthy fat options: Extra-virgin olive oil and olives MCT oil or MCT oil powder Coconut meat and coconut oil Avocado and avocado oil Nuts and seeds (see list below) Plant-Based Keto Zone Proteins While proteins make up only a small percentage of Keto Zone calories (just 15-20%), they are still imporant. Proteins provide nutrients that support cell health and repair, metabolism, hormones, and more. Some great plant-based Keto Zone proteins include: Nuts and Seeds Pecans Brazil nuts Macadamia nuts Walnuts Chia seeds Flax seeds (make sure they’re ground) Hemp seeds Sunflower seeds Pumpkin seeds Each 1/4 cup of hemp seeds gives you healthy fats and a protein boost! Edamame and Tempeh Natural edamame is a great source of protein (although it’s best to avoid an overload of processed soy-fortified foods). Choose edamame, organic tofu, and tempeh. You can eat them roasted, dry roasted, and in salads. Each 1/2 cup of edamame can give you an 8.5-gram boost! When choosing edamame and tempeh, make sure they contain no added flavors, seasoning, or grains that increase the carbs. Also, choose non-GMO and organic. Avoid soybean-based processed foods as these often have sugars, carbs, MSG, and other ingredients added. Vegan Protein Powders It can be difficult to find a high-protein low-carb powder with good, wholesome ingredients. But look no further, as Dr. Colbert’s Protein Supremefood delivers all of this. It is an organic-based, non-GMO, brown rice- and pea-based protein powder. It only has 1 gram of net carbs per serving and is fortified with health-promoting ginger and turmeric. What’s more, it delivers a whopping 15 grams of protein per serving! Non-Vegan Options Even while eating plant-based, many vegetarians will still include eggs, dairy, or other proteins as desired. If this is the case, local free-range eggs, plain Greek yogurt and cream, and hydrolyzed collagen powder are great protein sources. Plant-Based Keto Dairy Next, if you’re looking for plant-based keto-friendly milk and/or dairy substitute, there are now many to choose from. Try: Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars) Vegan butter with healthy oils like olive oil Cashew cream or low-carb vegan cheeses made with healthy oils Coconut or cashew yogurt (unsweetened) Vegan Keto Carbs: Tons of Low-Carb Veggies Lastly, try to overflow your diet with healthful leafy greens and low-carb vegetables when you’re in the Keto Zone, whether plant-based or not. You can include: Artichokes Asparagus Avocados Artichokes Baby bok choy Bell peppers Broccoli and cauliflower Brussels sprouts Cabbage Celery Collard Greens Cucumbers Edamame Eggplant Fennel Garlic and onions Herbs like basil, mint, oregano, parsley and more Leafy greens, spinach, and kale Mushrooms Okra Onions Radishes Swiss Chard Turnips Zucchini You can also add a small number of fruits like berries (~1/4 cup per day), and/or use Red and Green Supremefood for a Keto Zone fruit and vegetable boost! Healthy Plant-Based Keto Drinks And of course, there are many plant-based Keto Zone drinks that nourish your body. In addition to water throughout the day, add black tea, green tea, and coffee for great brain-health, metabolism, and whole-body health benefits. Bottom Line If you want to eat a plant-based Keto Zone diet, you can certainly do it! You can get in the Keto Zone, without any animal products or only a select few you want to include. The Keto Zone is a wonderful and highly effective healthy eating plan that works well either way! To read the original article click here. For more articles by Dr. Colbert click here.

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Eating Whole Fruit Linked With a Reduction in Blood Pressure

AHA Publisher — Mon, 09 Dec 2019 08:00:21 +0000

University of Delaware via Newswise – University of Delaware researchers have some good news and some bad news that could help you in those critical, decisive moments. Newswise — First, the bad news about added sugar in your diet — the kind found in ice cream, cookies, cakes, pastries, sodas and other sugary drinks. Unless you have been covering your ears and eyes for decades, you already know that added sugar is a prime suspect in health problems such as diabetes and obesity. It is a growing subject of interest in heart disease, too. And new preliminary data from a study by UD’s Sheau Ching Chai, assistant professor of behavioral health and nutrition, and collaborators show a strong link between added sugar and hypertension — high blood pressure — in post-menopausal females. The new research, published in a recent issue of the journal Nutrients, shows that added dietary sugar is linked to blood pressure levels even after controlling for age, income, body mass index, physical activity levels, daily caloric intake and use of blood pressure medication. In other words, the connection is strong. Now, the good news. The same study shows that eating whole fruit is linked with a reduction in blood pressure for both men and women. All of this could be a big deal, especially for older people. Two-thirds of Americans 65 years old and older have hypertension — high blood pressure — which increases the risk of heart disease and kidney disease. In 2014, 653 million hypertension-related prescriptions were written at a cost of more than $28 billion. As noted, the data are preliminary, drawn from a small sample size — 128 participants, mostly Caucasian, ranging from 65 to 80 years old — and the results do not show cause and effect, only a strong link and proof of concept. But the emerging equation is quite compelling: Skip the added sugar, eat whole fruit and you could come away with a lower risk for blood-sugar spikes and potential reductions in blood pressure levels. Chai and collaborators in UD’s College of Health Sciences showed a strong link between added sugar and an increase in systolic and diastolic pressures — the pressure as the heart beats and the pressure between beats, respectively, in the older women. By contrast, whole fruit was linked to reductions in pressure between heart beats (diastolic) only.pressure levels in older women. The study was conducted between 2015-2017 and included 128 people (57 males, 71 females) between 65 and 80 years old, with no history of cancer, gastrointestinal disease, traumatic brain injury, stroke, diabetes, central nervous system disorders, Alzheimer’s, dementia or psychiatric illness. This study examined the influence of food groups and added sugar in the diet on blood pressure levels. It did not look at the effect of sugar substitutes. The major types of added sugar consumed in this population are sucrose (table sugar), glucose (found in candy, sports drinks and desserts) and fructose (a fruit sugar and major source of added sugar in the form of high-fructose corn syrup). There is a big difference in the way each is metabolized in our bodies, Chai said, and fructose, in particular, may contribute more to raising blood pressure than other types. Sugar is abundant in the American diet, with many people eating far more sugar than is recommended by the American Heart Association, Chai said. The AHA sets the cap at no more than 6 teaspoons per day for women, no more than 9 teaspoons for men. A much lower cap — 9 teaspoons per week — is set in the DASH (Dietary Approaches to Stop Hypertension) eating plan, developed with funding from the National Institutes of Health. By contrast, Chai said, the average American eats about 17 teaspoons per day — about 66 pounds per year. Time to shake that sugar habit, sweetie. “In beverages, especially, you don’t see it,” Chai said. “You just drink it. But one 12-ounce can of soda has almost 10 teaspoons of sugar.” Added sugar will be easier to see in 2020, when that ingredient joins the list of required elements on nutrition labels, giving consumers a better idea of what an item includes. “We’re not saying you can’t eat sugar,” she said. “The kind found naturally in whole fruit is fine.” Whole fruit brings many valuable elements to a healthy diet, she said, including pulp fiber, antioxidants, vitamins, minerals and other bioactive compounds. Previous clinical trials have shown that grapes, tart cherries and blueberries all can reduce blood pressure, too. A larger feeding study and clinical data are needed to confirm the results of this research, Chai said. Dietary salt already is known to affect blood-pressure levels, with much of the research in that area established by UD’s William Farquhar, professor of kinesiology and applied physiology. Chai and Farquhar also want to understand the combined effects of added sugar (especially fructose) and salt on blood pressure and cardiovascular health because the typical American diet is high in both. About the researchersSheau Ching Chai, assistant professor of behavioral health and nutrition at the University of Delaware, studies functional foods (phytochemicals) and dietary antioxidants and their role in preventing chronic disorders, along with the impact of dietary and lifestyle factors on chronic disease. She is interested, too, in nutritional and lifestyle interventions. She earned her bachelor’s and master’s degrees at Oklahoma State University and her doctorate at Florida State University. She did postdoctoral work at the University of North Carolina at Chapel Hill before joining the UD faculty in 2013. In addition to Chai, contributing researchers included first author and doctoral student Safiyah Mansoori; Nicole Kushner, who contributed as an undergraduate in biological sciences and is now a student in medical school; Richard Suminski, associate professor of behavioral health and nutrition at UD; and William Farquhar, professor of kinesiology and applied physiology. To read the original article click here.

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