Sounds totally weird, right? Ketogenic while plant-based is actually a very easy thing to do. Because vegetables don't all have an overabundance of carbohydrates in them. Asparagus, avocado, bell peppers, bok choy, broccoli, cabbage, cauliflower, celery, cucumbers, cherry tomatoes, radishes, leafy greens, zucchini and even spaghetti squash... all low enough in net carbs to really enjoy because there is also the fiber that lowers that net carb rate.

So first remember that net carbohydrates are what matter. How do you figure out net carbs?? European food labels generally show net carbs, while America shows total carbs. Calculate net carbs by subtracting fiber from total carbs and the sugar alcohols.

Vegetables are so very filling, so you can stuff yourself with a salad (which I did today made with artichokes and Persian cucumbers, with a fatty plant based dressing) and if you are working out add in a protein shake. You will get more net carbs from your protein shake, if it's more of a meal replacement and if it is vegan; but you will also get more healthy fiber to feed that microbiome colony.

Another thing to consider is that if you haven't been eating a lot of fats, your body will need more support. There are functions that will have slowed down in the body when you have been eating a higher carbohydrate vegan diet. The transition is easier for anyone that has been eating animal fats, because they are already used to digesting these fats. And it's not just nuts. Yes, nuts and seeds are great healthy fats to consider for your diet, however with some of the endocrine disorders too many of the saturated fats are going to be hard on your body, and you may find yourself making things worse rather than making them better.

Why would you want to try a ketogenic diet anyway? I have to admit that I was on that train for quite awhile because I know how many of us just can't do saturated fats, which is why we became vegan. Many people on the ketogenic diet are using under 20 net carbs per day, which I don't really agree with for long term support of your gut health unless you are doing it for medical reasons. I like more of the Bulletproof dialed in ketosis program where you are using keto tools that help your body move into ketosis, and eating more carbs. On average I eat about 45 - 55 net carbs daily, while Bulletproof leans to 50 - 80 carbs generally. It is more of a cyclical ketogenic diet, which I what I see with myself. I am moving from trace ketones to moderate ketones depending on the time of day, and what I have eaten.

I also am obviously not a fan of eating bacon, eggs and cheese all day. You may get higher ketones with all of those animal fats, however you don't need super large ketones in order to get the benefits of a ketogenic diet. For those that are eating ketogenic, you are still missing out on many nutrients your body wants. So taking vegan whole foods supplements including non-gmo veggies and complete omegas will really make a big difference.

If you start your ketogenic diet with the very low proteins, you are going to crash and burn. There are hacks to help deal with this detoxification, because you do not need to have the keto flu. When you support your detoxification pathways and eat more fats you will find yourself with more energy. Also you can start healing your digestive issues, which will lead to actually absorbing those nutrients and even more support for your body's detoxification pathways... circle completed and on it goes.

The movement towards a more healthy, sustainable, compassionate diet is really gaining momentum, but it's not a one size fits all. There’s lots of conflicting information out there about what’s good for us and the planet, and what dietary choice is best for your body. Only you can determine what works well for you.

That is why I am working with a special group for my new program, Ketolicious Reset. If you think you may be interested find me on Facebook or get a consult.

Oh my #lavender, the oil of honest communication and expression. You calm and ground me. In a clinical they investigated the effects of lavender oil on the central nervous system, autonomic nervous system, and mood responses in humans after inhalation. What they found was that lavender #essentialoil caused significant decreases of blood pressure, heart rate, and skin temperature, which indicated a decrease of autonomic arousal. In terms of mood responses, the subjects in the lavender oil group categorized themselves as more active, fresher relaxed than subjects just inhaling base oil. Compared with base oil, lavender oil increased the power of theta (4-8 Hz) and alpha (8-13 Hz) brain activities. The topographic map showed obviously more scattering power in alpha range waves particularly in bilateral temporal and central area. In other words... Go inhale some lavender and exhale the rest. ❤ #aromatherapist. #oily #becauseitstuesday #homeschoolclasses #ihaveanoilforthat 😃

A post shared by Barbara Christensen (@bijagirl) on Mar 28, 2017 at 7:25am PDT

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PB2 is all the rage, and really it's so bad for you. I really don't get all of the posts I see about people that appear to be healthy adding it to their shakes every day.

PB2 is Not Whole Real Food. Right? If you are going to have a nut butter, wouldn't you want the real deal? They extract through a pretty bad process {I've read all about it and it made me shudder} almost all of the essential monounsaturated and polyunsaturated fats, and then it leaches the vitamin E content out which is fat soluble. Hmmm... see the problem with the nutritional content. And the fat you get in nuts is the good stuff that you want out of them. The company also add a mix of sugar and salt in to make it taste better {everything fatty tastes different without the fats}. With that added sugar, it's for sure NOT appropriate for a Paleo diet of any kind. And on top of that it's not organic. I don't really like peanuts because of the aflatoxins in them - so I really dislike this PB2 product for anyone that is looking for a cleaner way of eating.

What problems can arise from using products like this?

If you suffer from any sort of infertility, then you need your vitamins A, C and E. David Christopher recently talked about the number one reason we are seeing such a rice in  Poly Cystic Ovarian Syndrome (PCOS), and that is TOXINS!!

There was a huge story a few years ago that said:

"Alarming findings from a study on pregnant women and some potentially dangerous chemicals. A University of California, San Francisco study found that dozens of chemicals showed up in the blood and urine of expecting moms. Some of the chemicals like P-C-B's and ones used in flame retardants were banned before the women were even born. Out of the 163 chemicals studied, 43 of them were found in nearly all of the 268 pregnant women tested. The study is published in the journal of Environmental Health Perspectives. It's the first time researchers analyzed chemicals found in pregnant women."

Wow!! So no matter what your gender, what a great reason for a cleanse. No doubt. Wow. So stop adding the toxic load to your body with craptacular foods, and start using the real deal. Real organic foods = healthy happy life. :) End rant.

You can't out exercise a bad diet. And you can't outrun your hormones or check ✔ out when life sends you stress. All of these cause a chronic inflammatory cycle.

The movement to accumulate less...eat food with less ingredients...take in less toxins.... balance your happiness with less stress....and of course less sugar, less gluten and less dairy are truly growing so rapidly for big reasons and I have to tell you that if you're looking to make some changes it's easier than you think.

Less ingredients is as simple as adding more whole foods into your diet.

Now is the time for you to join us to change your food choices, your movement and your mindfulness. It can be so complicated because wouldn't you agree that our world is more toxic than it was ten years ago (both in environment, nutrition and emotionally/socially)? And wouldn't you agree that our foods are more toxic than they were... heavy on the herbicides? the sugar content? And the foods we just can't digest well.

Everyone is looking for that secret sauce to stop the sugar cravings, reduce their thigh gap, and increase their fats by going into ketosis. And so with the rapidly growing keto movement, we are seeing a lot of different products cropping up including BHB to help people get into that immediate ketosis. and help them walk away from the donuts. I always tell people that if you are hungry for snacks it may be that you aren't getting enough fat into your diet. It may not be that you need to be in ketosis, but you do need to make sure you are not relying on just high carbs to fuel your life.



BHB salts, or (Beta-hydroxybutyrate) is a product that has hit the market in the last few years that mimic the nutritional state of ketosis. And keto is everywhere right now. There are so many different versions of it, and BHB is the newest sweetheart of the keto movement. People bragging that they lost 100 pounds in 10 weeks using various BHB products. Of course it has to be tied together with nutrition, and not everyone can lean into ketosis in the same manner because we all metabolize fats differently. In fact those with EPI (Exocrine Pancreatic Insufficiency) and similar illnesses do not have the required enzymes to digest fats and so we see a lot of people that overdo the fats in their keto diet and end up getting wider not thinner. I found this out when I first experimented with higher fats. Higher saturated fats did not work for me, and even monounsaturated fats caused me to have a backed up liver and gallbladder issues.

Also too few carbs for too long can disrupt our HPA Axis. Any increase in cortisol depending on what state your body is in currently can impact our fat stores. In a Boston Children's Hospital study they found that  "The very low-carbohydrate diet produced the greatest improvements in metabolism, but with an important caveat: This diet increased participants' cortisol levels, which can lead to insulin resistance and cardiovascular disease. The very low carbohydrate diet also raised C-reactive protein levels, which may also increase risk of cardiovascular disease." 

So what if we are increasing our cortisol levels day after day? Since it is produced by the cortex which increases blood sugar when it is low or if the body is under stress this can cause glucose production in the liver or it will strip muscle tissue of protein to make glucose. Excess cortisol over long periods of time can increase the risk of diabetes due to prolonged blood sugar elevations.

As well we have to consider our microbiome land. Again if you stick with low carb too long, which is why I know that Bulletproof recommends refeeding days, you will induce a mucus deficiency in your gut, as well as other areas of the body. 

BHB is naturally created in the body when you do intermittent fasting and in foods like eggs and dairy. A lot of athlete using ketosis as part of their program use these sort of products in small amounts for endurance, and we've seen them used in medical clinical studies with hit and miss results. 

How do you start your morning?? For me it's a few items. I am currently doing a detox tea every morning with my turmeric and ginger added. Then I follow that with a matcha keto powder in water with some sort of non-dairy milk and my monounsaturated oil.

For my husband he eats either pastured eggs, or a protein shake. My favorite non-denatured whey shake to recommend for those that haven't kicked dairy is the moringa oleifera shake, and my husband goes that direction. If not that I will recommend to those that are vegetarian and still use dairy, use a keto style Chocolate Collagen powder. It's pretty tasty, and you can easily lean into ketosis after your workout using a keto-friendly item like that. The keto supplements we use were specially formulated to support the body’s natural metabolic processes. They created the macros with amazing ingredients with macronutrient ratios that support ketosis. Bioavailability and absorption are also the big keys to a good whey protein supplement. A supplement is not a food. Unlike food it should be absorbed quickly and efficiently. Try to remember when looking at products on the market that concentrates vary in quality. This whey concentrate is non-denatured and has a full array of natural proteins. Because it is non-denatured, it is absorbed quickly and bio-availability matters.

Of course I don't use dairy, and so I use a vanilla plant based protein (non-GMO) which is created similarly and comes out with a 26% fat content and no junk added. You can add in some MCT oil that has been manufactured in a way to protect the lipids from the attack of lipoxygenase and free radicals by adsorbing at the oil droplet surface. You can also use any of the moringa mixes that I love, and if you wanted to get away from a shake you could use the energy mix and add some keto supported microgreens or keto base to your shake to really rev up your morning. As well there is a great option for those getting away from sodas, it's a fizzy grape organic keto support powder. I recommend that a lot to those clients that are really working hard to get rid of those types of drinks.

When combined with a healthy diet and exercise, using supplementation promotes high-impact fat loss, energy production, blood sugar support, and better mental and overall health. Most guys are probably doing 2 scoops after their workout, but most of the women I know find that they feel better if they do 1 scoop in a shake once or twice daily depending on what they are going after for their program. So it's up to you.

Ketosis is a natural state for the body, when it is almost completely fueled by fat. Something that I tried before and ended up gaining weight instead of losing weight. I believe that my adrenals played into that. Then I discovered Thrive algae oil, and it became a part of my every day life as I worked on lowering my bad cholesterol. I did drop my bad cholesterol from High to Normal in just three months. 47 points gone, and continued. We have to listen to our bodies, and change up nutrition where needed. Because of my allergies I have been low-fat just because of natural choices, and it didn't do a lot. I was probably at the at least 20% fat that the World Health Organization recommends. But increasing my fat I stopped gaining menopausal weight, lowered bad cholesterol, started feeling higher energy as well. Now you can do this Vegan using a combination of the a vegan protein shake + calcium salts. Also I love the newer vegan base you can add to anything to increase your ketosis and they have flavors like chocolate sea salt, peaches and cream, coffee and vanilla. You can even go green with the ketogenic microgreen powder. That and supplementation with whole foods is really essential if you are diving into this change of diet with the already paleo and vegan diet. Also I had my sister use an avocado the other day for her smoothie when she didn't have a banana or other fruits ... keto friendly and still very smooth when completed.

My favorite smoothie recipe is:
2 cups full-fat coconut milk
1 cup strawberries
1 scoops chocolate ketosis supplement

via IFTTT
Time to eat a little something. I used last nights leftovers to make a sushi roll. Ready for my yummy keto-style vegan lunch. #keto #vegan #cleanse #PaleoVegeo #ketolicious
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.

Supporting my body naturally with essential oils, whole foods, and nutrient sourced supplementation

I had a severe adrenal fatigue issue a few years ago, and then I started drinking coffee. MAJOR fail! So I dropped the coffee, and cleaned up my act, and thought that maybe it was just a passing phase. I sort of forgot how to support my body naturally with essential oils, whole foods and nutrient sourced supplementation. On top of that I was dealing with genetics, and sticky blood which was causing me all sorts of horrors like edema, heart palpitation, histamine increases, etc.

Of course I thought I would up my workouts, jumping into a healthier end of year, and the extra HIIT and Plyo workouts made me feel AMAZING at the end of them, but then I would totally crash! And for days.

So .... you may think, 'that sounds like me'.

What is Adrenal Fatigue?

Do you feel tired for no reason, or get that post-workout High then crash? Do you find that where you used to get up easily, you are having trouble getting out of bed in the morning? Is the first thing you reach for a cup of coffee, soda, energy drink, sweets or salty treats to get you moving? (or to keep you moving mid-afternoon) Do you feel more stressed than usual and totally run down?

If you answered “yes” to these questions then you are probably experiencing this really unpleasant thing called adrenal fatigue. Adrenal fatigue occurs when your adrenal gland function becomes less than optimal. And your diet, the way you workout, the stress at work or surrounding relationships can have an effect on all of that.

To support your fatigue you can add these essential oils to 1/4 teaspoon of the FCO (coconut oil) and apply as a warm compress over the adrenal glands (located on top of the kidneys).
. 3 drops clove
. 3 drops nutmeg
. 7 drops rosemary

That's a great start.

Also besides that, I have to say welcome to wellness! Trace minerals, turmeric, ginger, detoxifying clays and whole food nutrients have been the best support to my tired body when my adrenal glands have gone cray cay. As well, reduce the stress through meditation and easy fitness. Didn't I hear that somewhere before? I have learned that you have to support your adrenals specifically with nutrition, especially when you up the game in your life. That goes for fitness, business, vacation... you get the idea.

While the adrenal glands need numerous nutrients to function normally, perhaps the most important of them all is vitamin C, and a lot of people with really stressed out adrenals can't tolerate the vitamin C supplements, but they can tolerate berries, leafy greens and other vegetables and fruits in a highly bioavailable nutritional encapsulation. And so for me that is what I immediately go for because the processing of quick freezing fruit and vegetables destroys some of the enzymes that would otherwise degrade vitamin C in fresh fruit and vegetables. As well these cold temperatures tend to preserve ascorbic acid which is essential for our bodies.

Sufferers like myself are hit particularly hard by vitamin C deficiency. The production of cortisol and other adrenal hormones, characteristically low in this disorder, is dependent on an ongoing supply of vitamin C. If this supply dwindles, so too does the secretion of adrenal hormones. This feeble response from the adrenal glands places the body under further stress, further increasing demand for the vitamin C. The importance of intervention with the appropriate amounts of this nutrient should not be overlooked.

One of the most relevant features of this immune imbalance is the susceptibility to yeast infections. So if you have stressed out adrenals then you need to stay away from added sugar. It's what I really promote in my programs. The products I recommend has very little sugar because you really just need what is coming from the fruit and vegetables, not from a lot of outside sources.

Adrenal Support Soup

The following vegetable soup recipe has proved helpful in adrenal support. It is rich in minerals and alkalizing to help balance the acidity that usually occurs in people experiencing adrenal fatigue and stress. I talk a lot about alkalizing with using the Paleo Vegeo basic lifestyle changes in your diet and you can start today. Grab some PH strips and see what is going on in your body as well... it can be very helpful.

Ingredients:
16 oz. green beans
1 cup chopped celery
1 zucchini, sliced
1 medium onion, chopped (use alternative veggies for AIP)
1 cup tomato juice
1 cup spring water
1/4 tsp turmeric
1/4 tsp ginger
1 tsp. paprika
1 cup spiralina infused vegetable broth

Directions: 
Combine ingredients and simmer for one hour until vegetables are tender. Pepper to taste.

How easy!! I hope that you'll move forward with more health!

You know that feeling when you are tired, cold and just don't care... I have been there. So many people don't realize that hypothyroidism isn't just about being cold all of the time. Many dealing with this are misdiagnosed with menopause for those flushing, sweating, heat intolerance, heart palpitations, and sleeplessness symptoms. This often mistaken illness really is effecting more women than we realize. In thyroid insufficiency, the reduced basal metabolic activity is what is causing that, so you need to support your metabolism. Also if you are still thinking about kids, it causes reduced folic absorption, so make sure you are getting enough folic via both nutrition and supplementation. All of this can lead to the reduced clearance of toxins by the liver, and so that is a big part of why people feel better in such a short time when using a plant based shake.

For this condition what is recommended is amino acids, fatty acids, co-enzymes and other raw materials needed to support the thyroid. I would personally also recommend you get some Ashwaganda into your diet. I like the Nature's Way supplement, and it can be had for under $10. Anyone taking Invigorate should also think about incorporating this because they have compounds that stimulate T3 and T4 synthesis. Our T3 and T4 functions it's pretty amazing.  Our thyroid hormones strongly influence the tight junctions in the stomach and small intestine - also known as our digestive brain. T3 and T4 have been shown to protect gut mucosal lining from stress induced ulcer formation. In another study, endoscopic examination of gastric ulcers found low T3, low T4 and abnormal levels of reverse T3.

What Does Leaky Gut Have To Do With Hypothyroidism?

And guess what... you don't get huge digestive issues or leaky gut issues until your glutathione stores are depleted. Why? The doctors at the San Jose Functional Medicine office say, "Glutathione is the main antioxidant that protects cellular mitochondria. Glutathione exists in reduced (GSH) and oxidized (GSSG) states. GSH (reduced glutathione) becomes GSSG (oxidized glutathione) by an enzyme called glutathione peroxidase. GSH can be regenerated from GSSG by the enzyme glutathione reductase. As long as these enzymes are working efficiently, your body is able to maintain this glutathione recycling system and you are fine."

So think about what's going on in your system if you a) have a failing T3 and T4 function, and b) your glutathione levels are depleted? It's clear that you really cannot have that healthy gut without a healthy thyroid, and you can’t have a healthy thyroid without a healthy gut. An unhealthy gut has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.... and so you know what that is going to be doing to you.

I also love what I have read about Irish Moss, being a plant based source of thyroid support. Nature is so nurturing. Try to boost your metabolic pathways with some natural supplementation, and a plant heavy diet, and perhaps add in the Ashwaganda to see if it helps. Hippocrates said: “All disease begins in the gut.” 2,500 years later we’re just beginning to understand how right he was. Really make some changes to your gut, along with the T3 and T4 I think will give you something you've been looking for.

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Apparently #DrOz has had a breakthough... The #PaleoVegeo diet.... Ha ha!! He's older than I am, so it is okay if he is slower coming along. #paleovegan #mycreation #followmylead #rockstar 😜 #vegan #lifestyle
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.

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I love it when the stuff shows up at my house as if by magic!! Of course all #glutenfree amd #vegan. So now the month of 😂 #ketolicious has really started. Even a fan fav in there from #SharkTank ... 😍 Thanks, Sharks!!! #NourishedWarriors #keto #plantbased #PaleoVegeo #nomnom #AprilCleanse
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.

via IFTTT
Time for brekkie. I'm having some warmed romaine with a little spicy coconut aminos, a mung bean fritter and beet-celery-apple-lemon juice. #shredlife #breakfast #if #vegan #PaleoVegeo #nomnom #S10
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.