Category Archives: Healthy Eating Options


Is the Ketogenic Diet a Safe Way to Lose Weight? Reverse Diabetes? More?


If you’re looking to lose weight, manage your diabetes with lifestyle and diet choices or make some overall health changes starting with your diet, you may have heard about the ketogenic diet.

What is a ketogenic diet? The ketogenic diet is a high-fat, moderate-protein, very low-carb diet. This diet generates the production of ketone bodies which pass into the brain and replace glucose as an energy source.

What is ketosis? The ketogenic diet causes the body to produce small fuel molecules called “ketones” which are produced from the breakdown of fats in the liver. The source of fuel and energy for the brain is glucose. Ketones are an alternative fuel for the brain, used when blood sugar (glucose) is in short supply. Ketones are produced if very few carbs and only moderate amounts of protein are eaten. On the keto diet, glucose levels are exhausted and the body is prompted to give the brain energy through an alternative method, ketones. The body takes stored fat through the liver and produces ketones which is then used as fuel throughout the body, including the brain. When the body produces ketones, it is called ketosis. Exhausting the body of glucose on a ketogenic diet forces the body to run entirely on fat which burns stored fat more rapidly.

– Ketogenic benefits:

      • Weight Loss
      • Reverse Type 2 Diabetes
      • Control blood sugar
      • Mental focus
      • Increased physical endurance/energy
      • Lessen stomach problems
      • Clear acne
      • And more!


Dining Out on the Keto Diet

1. Look up the menu! The best practice for dining out keto is to look up the menu ahead of time. Plan ahead in order to determine what meal options on the menu will fit into your macronutrients for that day. Better yet, track your foods on the Track Food tab before you go out to confirm that your macros are set for the evening. Reminder: your caloric intake should be 5-10% carbohydrates, 20-25% protein, and 70% or more fat.

Here is a helpful infographic on the correct macronutrient (macro) ratios for a ketogenic diet.

2. Keep in mind which foods you CAN eat:

– Foods to eat:

  • Low-carb vegetables
  • Leafy greens
  • Nuts
  • Other fats including coconut oil, extra virgin olive oil, avocado oil, etc.
  • Meats
  • Fatty fish
  • High-fat dairy including hard cheeses, high-fat cream, butter
  • Avocado and berries
  • Condiments: use salt, pepper and fresh herbs and spices.

– Foods to avoid:

  • Fruit
  • Alcohol
  • Legumes
  • Low-fat and diet products (including sugar-free foods)
  • Condiments and sauces
  • Unhealthy fat: processed vegetable oils, mayonnaise, etc.
  • Grains or starches
  • All forms of sugar
  • Tubers – potatoes, sweet potatoes, etc.

3. Order meat or fish and veggies. It is not very hard to eat keto-approved foods while dining out. Most resturants offer some kind of meat or fish dish. Order grilled steak or baked salmon, for example and replace any high-carb side dishes with extra vegetables such as steamed broccoli or a side salad. If you are eating out for breakfast, omelets with bacon or other egg-based dishes are perfect on the keto diet! You can always order a grilled chicken sandwich or hamburger and ask for no bun or ask for romaine lettuce as the bun.

4. Navigating the salad-bar. The salad-bar seems like a healthy choice, but there are also numerous ingredients that could make “slipping up” on the keto diet much easier than you think. Follow these tips to avoid the extra calories/carbs:

– A lot of leafy greens! Get all the lettuce, spinach, and kale you can find.
– Pile on the FRESH veggies (broccoli, cucumbers, green peppers).
– Fats. Add on the high-fat ingredients like cheese, bacon bits, and olive oil available at salad bars.
– For dressing, create your own dressing with vinegar (or lemon), olive oil, and cracked pepper rather than using the dressings provided which likely contain sugar (extra carbs) or fat-free oils.



Gluten Free Dining Out Menu Tips: How to Eat Gluten Free at Restaurants

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So you’re eating gluten free because of gluten intolerance, celiac disease or simply because you wanted to take advantage of the anti-inflammatory benefits of the gluten-free lifestyle.  As it turns out, even though you’ve sworn off foods containing gluten and you’re enjoying the health benefits of gluten-free eating, your co-workers and friends aren’t on the same page.

When they invite you to try the newest pizzeria or bakery in town, you don’t want to decline, but the fear of inflammation, falling off the gluten-free wagon or worse, a problem with your celiac disease flaring up have you wondering what to do or at least has you immediately scouring the restaurant’s menu online to see if there are any healthy options for you.  Or you might be loaded with guilt while secretly loading your gluten-free snacks in your pockets so you can stick to your plan while out to lunch with your friends.

Unlike those following a low-carb diet or a vegan or paleo lifestyle, going gluten free and dining out can be more daunting. To go vegan or paleo or low-carb, the items to toss off the plate or exclude when ordering are fairly straightforward. For gluten free eating, possible challenges can be more indirect and hard to overcome when food is being prepared by someone else in a kitchen with staff that may not understand where you’re coming from.  Availability, cost and safety of gluten-free foods and ingredients make the possibility of cross-contamination more likely when out. And hidden traces of gluten can appear in foods, fillers, sauces and other cooking aids commonly used in restaurants without much consideration — from emulsifiers to fillers to thickeners. Who knows what’s in that salad dressing? Or even that sushi?!

How to Dine Out and Have Fun Even if You’re Gluten-Free

gluten-free-dining-out-help-menu-tips-how-to-eat-gluten-free-restaurants-05Fret not, gluten-free folks! You don’t have to resign yourself to eating at home three times a day for the rest of your life. Home-cooked meals are undoubtedly the best way to prevent yourself from getting “glutened”, you can dine out, treat yourself and simply relax (hurray for no dishes to clean) without fear of gluten, if you follow a few simple guidelines.

Luckily, the increasing awareness of celiac disease, wheat allergies, and gluten sensitivity has prompted restaurants of all sizes to offer gluten-free options. Del Posto, an upscale Italian restaurant in New York, is a good example. In 2013, the restaurant decided to offer a gluten-free option of every pasta dish in their menu. Plus, technology has made it possible to locate gluten-free friendly establishments without calling every restaurant in your area.

Read on to learn how you can master the art of dining out gluten-free.

Finding Gluten-Free Friendly Restaurants

gluten-free-dining-out-help-menu-tips-how-to-eat-gluten-free-restaurants-05Find restaurants with gluten-free menus in the area where you’re supposed to dine out ahead of time. These days, it’s easier to do your little homework through the following steps:

1.  Look up a restaurant’s menu online.

Most restaurants’ websites display and update their menus regularly. Here’s a sample menu posted by Senza, a gluten-free restaurant in New York’s Greenwich Village. In Chicago, Vietnamese restaurant Saigon Sisters caters to gluten-free diners by specifically stating the option on their website’s FAQ.

If you don’t have a restaurant in mind yet, consider typing in your location + gluten free on Google Search.

When possible, download restaurant menus online ahead of time and share them with friends and family whom you’re eating with. The iconic Cheeseburger in Paradise restaurant, with locations dotted across 16 states, is a good example. You can download their gluten-free menu from their website. For unfamiliar menu terms, the Unsafe Gluten-Free Food list and other names for gluten will come in handy.

2.  Use apps and consult online databases.

Find Me Gluten Free is an app that can can help you find restaurants offering gluten-free menus. Their rating system and reviews from fellow gluten-free folks can help you find the right gluten-free dining venue. You can simply type in a town or city, or allow the app to use your current location to search nearby restaurants. Once you’ve narrowed down your choices, you can call these restaurants from the app itself and get directions once you decide where you’re going to eat.

Other helpful apps and resources worth looking into are the following:

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