Episode 24 – Adding to a Low Carb Diet – Metabolic Coaching Radio



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Metabolic Coaching, a 3 month educational and behavior modification program to help you successfully transition to a very low carbohydrate diet (aka LCHF diet or ketogenic diet), to reverse the signs and symptoms of the metabolic syndrome (weight, cholesterol, blood pressure, type 2 diabetes, inflammation, etc…). Local and distance coaching available.

THE METABOLIC COACHING RADIO SHOW – Adding to a Low Carb Diet – September 5, 2017 – AM 580

On today’s episode we discuss foods to ADD to the very low carbohydrate, LCHF Metabolic Coaching diet.

Topics in today’s show:

Below is a quick list of foods that would helpful to add to your low carbohydrate lifestyle:

1. BEEF LIVER – One serving of 4-6 ounces per week

– Contains Vitamin A (animal-based, useable retinol), Vitamin K2 (animal based vitamin K), Copper, B12, Folic acid, Iron, and Small amounts of Vitamin D.
– NOTE: If you hate the taste of beef liver, then dried (desiccated) beef liver capsules are available as a supplement at Natural Health Market on 82nd Street in Lubbock or other health food stores.

2. COD LIVER OIL – One teaspoon daily

– Contains Vitamin A (animal-based, useable retinol), Vitamin D in some brands, Vitamin K2 (animal based vitamin K), and Omega 3 essential fatty acids.
– Brands include Nordic Naturals Arctic (more vitamin K2) and Rosita (more vitamins D and A).

3. GRASSFED BUTTER – In daily cooking and eating

Contains Vitamin A (animal-based, useable retinol), Vitamin K2 (animal based vitamin K), and Omega 3 essential fatty acids.
Kerrygold brand is available at United Market Street, Costco and other stores.

4. ACTIVELY FERMENTED FOODS – A small serving with meals daily

– Contain Vitamin K2 (animal based vitamin K), and beneficial probiotic bacteria.
– Good actively fermented foods include: Bubbies Brand Sauerkraut and Bubbies Brand Pickles or Kimchi found in the refrigerator section of grocery stores (like Natural Grocers in Lubbock). Or you can ferment your own pickles or sauerkraut at home… your grandmother did it… why can’t you?

5. WILD-CAUGHT FISH – One serving per week

– Contain Vitamin D, vitamin B6, Magnesium, Potassium, and Omega 3 essential fatty acids.
– Choose “Wild-Caught” or “Line-Caught” fish like salmon. AVOID farm-raised fish which is high in pesticides, dioxins, antibiotics and pollutants… hence farm-raised fish is very inflammatory (see

6. GRASSFED ANYTHING – When eating at home

– The fat of grassfed animals will contain more Omega 3 essential fatty acids, more CLA (conjugated linoleic acid), more Vitamin E, and an overall improved spectrum of vitamins than grain-fed beef. The same goes for pastured chicken eggs. If pastured chicken eggs are too expensive, then you can pasture them yourself in your backyard with a good organic food. That’s what we do!

7. HOMEMADE SALAD DRESSING – When eating at home

– Commercial salad dressings are made with the lowest quality omega-6 (inflammatory) vegetable oils that are processed at high temperatures (causing inflammatory free radical formation) and may even be from genetically modified soy.
– Start by making your own mayonnaise with olive oil (not extra virgin olive oil… it will taste bitter).
– Then move on to making other salad dressings with MCT oil (burned by the body for quick energy) with recipes from Maria Emmerich.
– Now you have a variety of homemade salad dressings made of healthy monounsaturated olive oil or MCT oil, rather than made from cheap, GMO, inflammatory omega-6 vegetable oil.

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– Tuesdays 9:00 to 10:00 am CST
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This communication is for informational purposes only and does not constitute medical advice. Any health and/or lifestyle modification program should be undertaken only under the direct supervision of your doctor. Individual results may vary.

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