All over social media today you see “Said Health Gurus” pushing and glorifying fancy stimulants in the form of coffees. Heck I even pushed heavily pushed  what I commonly called Keto-cappucino’s. (I know drink a caffeine free version) Hand in had with that is commonly a alcohol depressant in the form of wine. What’s the problem with that? Anxiety and Depression are running wild in this country and Stimulants and depressants can have a huge affect on these ailments.

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year….ADAA

References

https://adaa.org/about-adaa/press-room/facts-statistics

https://adaa.org/understanding-anxiety/depression

The post Coffee and Wine, drugs that get a pass by health gurus appeared first on Keto-Paleo.

So, we live in a very, very exciting time. We are learning soo much about how diet effects our health! All kinds of information is not only coming out, but all coming together as more and more of these individual silos or diet ideologies are merging together. Walls are being broken down and people are asking questions. They are challenging traditional ideas in the effort of optimal health. They want more than an pill to alleviate “Symptoms” they want to actually BE healthy and or Healthier! People are actually Sick of being Sick! as well as watching loved ones die and suffer way too young!

So fasting, ketosis, gut microbiome or gut health and natural human diets aka paleo/caveman diets are all pretty big buzz words in the dieting world for many reasons. There is all kinds of research being done on them for fat loss, inflammation, and metabolic diseases like, cancers, diabetes, obesity, Parkinsons,  Alzheimer’s and more. All these diet ideologies are very much tied together, not any single one of them really the silver bullet, but together… could they be what we are looking for?

Let food be thy medicine and medicine be thy food. Socrates

Fasting

So let’s look at fasting first. Being a Paleo guy and Biologist I like to overlay an evolutionary template (like Loren Crodain) with the science on things to see if that makes sense in a way that millions of years may have shaped it. Now there are all kinds of intreptations on “Fasting” and people currently define a “Fast” in many different ways. Some say having a small window during the day that you can only eat. ie Noon to 5. Some say 3 days, some 7 days, to 30 day fasts. How you decide to define your fast is up to you. But from an evolutionary stand point think about how man would have gone about his day. First of all, if you will,  picture waking up under a tree outside, rubbing the sleep out of your eyes and starting your day. No job other than to eat, and procreate and live do to so. Basic survival of the species. So remember breakfast, lunch and dinner are a relatively new thing. They are a product of civilization, work schedules etc. We were left with foraging for food, you had to either hunt or gather. Depending on the season it may very well have been halfway through the day before you found anything at all, and probably not much at all. It might have been some berries, could be a small animal. Fast forward to today, a modern world, where we are constantly eating and food is almost always available doesn’t match our history. The idea of “Fasting” aka “skipping a meal” or two really fits with our ancestry. Add to that the new research that shows this constant over eating, of foods we never had during those few million years really compounds our problems, and rears its head in the form of metabolic diseases.

“Fasting” and food availability lends it’s self well to the idea of Ketosis and Nutritional Ketosis. In our modern world we seem to have plenty of food at any given time. Well, let me restate that, we have plenty of “things” playing the role of food at any given time. If you take a good look at some of this stuff and read these labels, a BIG portion of it never existed 100 years ago let alone within the last 2.5 millions years of evolution. We have sooo many processed, man configured and engineered foods, it would have been hard for our ancestors to even recognize them as food. They also don’t resemble the macro content (fats, carbohydrates, protein) of anything naturally occurring. The biggest addition to our Modern Diet is processed grains and dairy which most of us have accepted as normal food, but in fact cause chemical shit storm in our bodies. Back to my previous points, of food scarcity, quality of food, not being high carb, we found ourselves in either nutritional ketosis and or some type of fasting ketosis way more often than in a calorie surplus consisting in the form of High Carb. You can see from the expert below that our Ancestors diet resembled that of a ketogenic ratio…. so that takes us to. ketogenic diets.

Grain Brain 2013, Perlmutter, Pg27

Ketosis

For those of you not familiar with nutritional ketosis, being  in ketosis or a ketogenic diet. Let me help with an over simplified break down for you. A state of nutritional ketosis or ketosis is established when we either have a restriction of the macro molecule carbohydrate, a calorie restriction,  or are fasting (starvation), so that there is very low amount of blood sugar in our system. Most of us use (sugar/glucose) as our primary fuel source but in Ketosis our body switches over to a state in which it actually metabolizes Fat for fuel, either from its storage (fat cells) or the food we eat for our main fuel source. This is a completely natural process. Where you will often get raised eye brows is from people who don’t understand this or confuse it with a diabetic condition that can happen called Ketoacidosis in which you not only have a abnormally high ketone level, 25-50 mmol but you also have an elevated glucose level simultaneously. In addition, sometimes will hear a diet referred to as ketogenic or what is a ketogenic meal. This is usually referring to a diet or meal that has a marcro layout something to the tune of 5% carbohydrate, 25-35% protein and 60-70% fat. But the truth is, a calorie deficit can put you in ketosis as well as a diet that restricts carbohydrate, adequate protein and a deficit in fat calories. Again, these are more arguable points depending on the trendiness of group.

So recapping thus far, given the menu items we had available, how available food was during most of our evolution the concept of what we are currently calling fasting as well as being in nutritional ketosis while maintain a Paleo diet grocery list, really makes a lot of sense. This matches our biology and our evolutionary template so one would think we are good. Not so. We need to get the nutrients to our systems via out guts.

Gut Health and Microbiome

We are left with gut health and our microbiome. From my evolutionary perspectives opinion this could very well be the 1st stop on the list. If you can go back to the beginning of life. Life started out as single cell organisms that ate and reproduced. So a moving stomach if you will, eating, and reproduction/cell division of some form. Now picture this process with a few billion years of add-ons and modifications shaping and molding via genetic mutations and environmental pressures pushing the old model out, on the chance that the new model had a slight advantage in that new world. With this, came some partnerships. Millions of microorganisms that teamed up with us tagging along for the ride in a great symbiotic relationship. Some responsible for our ability to process our nutrition as well as protecting us from foreign invaders. Unfortunately our modern diet in the form of processed foods, grains, simple sugars and daries as well as antibiotics, a host of other environmental chemicals, and stress has disrupted this gut health and microbiome by killing off millions of our partners, It has also perforated our guts lining letting things into our bloodstream that would never have made it to other systems in our body’s causing auto immune issues and more.

“Let me just say, we do not walk alone. Our guts and our digestive systems are a very complex to say the least”…Jamie Caporosso

So there it is folks, Biology, Mother Nature, or God’s handy work at it’s best. IT IS NOT 1+1 = 2. this is biology at it’s absolute finest.  It is a  huge network of systems coming together through millions and millions of year of evolution. Hopefully a good combination of all those ideologies may help you rebuild your gut health, reset your insulin responses, and repair damage from a modern diet. So for now, that’s the best we can do with the information we have. When we discover more, I’ll do my best to see if it makes sense and share it all with you. For now, keep reading and doing your best to be informed.

and Remember….. Eat Like you Care About Yourself!

Jamie aka KetoDaddy

This information was pulled from years of studying and lots of books and documentaries. Most recently.

• Grain Brain 2013, and Brain Maker by David Perlmutter.
• Documentary The Gut: Our Second Brain

Please visit my YouTube channel for recorded seminars and my one stop shop KetoDaddy.com to help keep you supplied with all your keto needs.

The post Fasting, Ketosis, Gut Health, Microbiome, and a Natural Human Diet appeared first on Keto-Paleo.

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ cup Swerve confectioner’s sweetener

48 drops liquid stevia

½ scoop coconut oil powder, optional

1.Melt chocolate in heavy cream until just melted and remove from heat.

2.Add confectioner’s sweetener and liquid stevia. Refrigerate for one hour or until firm.

3.If using coconut oil powder blend again. Use small scoop or roll into balls. Refrigerate until ready to serve.

Keto Espresso Truffles

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ cup Swerve confectioner’s sweetener

48 drops of liquid stevia

1 teaspoon instant espresso granules

1. Melt chocolate in heavy cream until just melted and remove from heat.
2. Add confectioner’s sweetener, espresso granules and 2 droppers full of liquid stevia.
3. Combine and refrigerate for one hour or until firm.
4. Use small scoop or roll into balls. Refrigerate until ready to serve.

Keto Coconut Truffles

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ cup Swerve confectioner’s sweetener

48 drops of liquid stevia

½ cup unsweetened coconut, shredded

½ teaspoon natural coconut extract

1. Melt chocolate in heavy cream until just melted and remove from heat.
2. Add confectioner’s sweetener, coconut extract, shredded coconut and 2 droppers full of liquid stevia.
3. Combine and refrigerate for one hour or until firm.
4. Use small scoop or roll into balls. Garnish by rolling truffles in extra coconut if desired. Refrigerate until ready to serve.

Keto Salted Caramel Peanut Butter Truffles

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ cup Swerve confectioner’s sweetener

48 drops of liquid stevia

¼ cup Salted Caramel Sundae Fluffbutter

1. Melt chocolate in heavy cream until just melted and remove from heat.
2. Add confectioner’s sweetener, Fluffbutter and 2 droppers full of liquid stevia.
3. Combine and refrigerate for one hour or until firm.
4. Use small scoop or roll into balls. Refrigerate until ready to serve.

Keto Raspberry Pecan Truffles

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ cup Swerve confectioner’s sweetener

48 drops of liquid stevia

8 raspberries, smashed or pureed

1 teaspoon natural raspberry extract

¼ cup pecan pieces

1. Melt chocolate in heavy cream until just melted and remove from heat.
2. Add confectioner’s sweetener, extract, raspberries and 2 droppers full of liquid stevia.
3. Combine and refrigerate for one hour or until firm.
4. Use small scoop or roll into balls. Refrigerate until ready to serve.

Keto Chocolate Peppermint Truffles

(makes 24)

1 cup heavy cream

4 oz. baker’s chocolate

½ Swerve confectioner’s sweetener

48 drops of liquid stevia

1 teaspoon natural peppermint extract

1. Melt chocolate in heavy cream until just melted and remove from heat.
2. Add confectioner’s sweetener, extract and 2 droppers full of liquid stevia.
3. Combine and refrigerate for one hour or until firm.
4. Use small scoop or roll into balls. Refrigerate until ready to serve.

**I didn’t add a Nutrition label or KetoCheck Because of the variety of flavors in one post.

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

The post Keto Truffles *assorted flavors appeared first on Keto-Paleo.

(makes 36)

½ cup Swerve confectioner’s sweetener

1/3 cup pecan pieces

1 cup butter

1 teaspoon vanilla

2 cups almond flour

½ teaspoon baking powder

½ teaspoon salt

1. Pulse confectioner’s sweetener and pecan pieces in food processor until finely chopped. (approx. 30 seconds)
2. Combine mixture with butter and vanilla until well blended. Slowly add dry ingredients until just combined.
3. Place dough on parchment paper or pour small amount of almond flour on surface to be used.

4.Roll dough out into two 10-12 inch logs.

5.Wrap each roll individually in plastic wrap and refrigerate at least two hours.

6.Heat oven to 350 degrees and cut each log into slices approximately ¼ inch slices.

7.Place dough on ungreased cookie sheets approximately an inch apart.

8.Bake 8-10 minutes watching closely. Remove from oven as soon as edges begin to brown.

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Pecan Shortbread Cookies appeared first on Keto-Paleo.

(makes 6)

Biscuits:

2 cups Carbquik

1 cup of heavy whipping cream

1 teaspoon garlic

1 teaspoon oregano

1 tablespoon butter, melted

Sausage gravy:

1 lb. breakfast sausage, browned and drained

1 ½ to 2 cups heavy cream

1 teaspoon garlic

1 teaspoon pepper

½ teaspoon salt

Mix all biscuit ingredients by hand until just blended. (I often double the biscuit recipe so we can have biscuits with dinner too.)

Drop by spoonful onto baking sheet lined with parchment paper or greased well.

Bake at 350 degrees for 10 minutes or until edges are just browned.

While biscuits are baking, brown breakfast sausage. In a small saucepan pour 1 ½ cups of heavy cream and heat to just before boiling.

Add Carbquik slowly, one tablespoon at a time to create a roux. Once thickened add remaining heavy cream. Pour over sausage and add remaining ingredients.

Serve immediately

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Biscuits and Gravy appeared first on Keto-Paleo.

1 cup butter

1 cup erythritol

2 oz. cream cheese

2 cups almond flour

1 teaspoon vanilla

½ teaspoon almond extract

1 egg yolk

1. Combine first three ingredients until well blended. Slowly add almond flour just combined, do not over mix.
2. Add remaining ingredients and place in the refrigerator overnight.
3. Place a piece of parchment paper on the counter and sprinkle with a small amount of almond flour.
4. Place dough, somewhat flattened, on the surface and cover with another piece of parchment paper.

5.Roll dough out to 1/8 inch thickness and cut with cookie cutters.

6.Bake 10 minutes at 350 degrees or until just browned at the edges. Allow to cool.

7.Decorate with a buttercream frosting or glaze, if desired.

Buttercream frosting:

Combine all ingredients

1 stick of butter, softened

1 teaspoon vanilla

1 ½ cups Swerve confectioners sweetener

1 scoop Quest coconut oil powder

2-3 tablespoons heavy cream, add as needed to reach desired consistency.

Glaze:

Combine all ingredients:

1 ¼ cup Swerve confectioners sweetener

¼ cup heavy cream

1 teaspoon vanilla

1 scoop Quest coconut oil powder

**Glaze or Butter Cream frosting not included below**

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Sugar Cookies appeared first on Keto-Paleo.

(Makes 15)

1 stick of butter

1 cup of natural peanut butter

1 cup of erythritol

2/3 cup of unsweetened cocoa powder or 5 oz. unsweetened cocoa bar

1 cup of pecans, chopped

1 cup of unsweetened shredded coconut

1 tablespoon of vanilla

1.Place butter and peanut butter in a microwave safe bowl and melt completely.

2.Add remaining ingredients and allow to cool slightly. Just until it starts to firm. This will take a bit longer if using a cocoa bar instead of cocoa powder.

3.Drop by the spoonful onto parchment paper.

4.Allow to set up in the refrigerator until firm. This will take approximately 1 hour.

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto No Bake Cookies appeared first on Keto-Paleo.

Cupcakes:

8 eggs

1/2 cup butter

1 cup Swerve granulated sugar

2 teaspoon vanilla

2 cup heavy cream

1/2 cup coconut flour

2 cups almond flour

1 tablespoon + 1 teaspoon baking powder

1 teaspoon baking soda

1/3 cup unsweetened cocoa powder

Peanut Butter Frosting:

8 oz. cream cheese

1/3 cup peanut butter

3 tablespoons Swerve confectioner’s sugar

3 scoops Quest coconut oil powder

4 tablespoons heavy cream

1 teaspoon vanilla

24 drops of liquid stevia

Chocolate Frosting:

8 oz. cream cheese

1/3 cup cocoa powder

¼ cup Swerve confectioner’s sugar

3 scoops Quest coconut oil powder

4 tablespoons heavy cream

1 teaspoon vanilla

24 drops of liquid stevia

1.Beat butter, sugar and eggs then add remaining liquid ingredients. Slowly add dry ingredients and beat until evenly mixed.

2.Pour into 2 (9 inch) greased pans. I grease my pans with coconut oil and use parchment paper for good measure.

3.Bake at 350 degrees for 30 minutes or when toothpick inserted into the center comes out clean. Allow cake to cool completely. The cake will break and crumble if not cooled completely when removed from the pan.

4.While the cake is cooling, beat all peanut butter frosting ingredients until creamy.

5.Flip first layer of cake onto cake board of serving tray and level with knife if needed. Top with peanut butter frosting.

6.Top with second layer and level with knife if needed.

7. Beat chocolate frosting ingredients and spread over the top layer of cake. I added chocolate shavings to the top for garnish. I used a dark chocolate bar.

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Chocolate Peanut Butter Celebration Cake appeared first on Keto-Paleo.

Cupcakes:

4 eggs

¼ cup butter

½ cup Swerve granulated sugar

1 teaspoon vanilla

1 cup heavy cream

6 tablespoons coconut flour

1 cup almond flour

2 teaspoons baking powder

½ teaspoon baking soda

5 tablespoons unsweetened cocoa powder

Frosting:

8 oz. cream cheese

1/3 cup peanut butter

3 tablespoons Swerve confectioner’s sugar

3 scoops Quest coconut oil powder

4 tablespoon heavy cream

1 teaspoon vanilla

24 drops of liquid stevia

Quest products can be found here

1.Beat butter, sugar and eggs then add remaining liquid ingredients. Slowly add dry ingredients and beat until evenly mixed.

2.Drop by spoonfuls into lined cupcake tins ¾ high and bake at 350 degrees for 25 minutes or until toothpick comes out clean in center.

3.While cooling, add all frosting ingredients and whip on high speed until creamy.

4.Frost completely cooled cupcakes and serve. Makes 1 dozen cupcakes.

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Chocolate Cupcakes with Peanut Butter Frosting appeared first on Keto-Paleo.

1 ¼ cups almond flour

1/3 granulated Swerve or sweetener of choice

½ teaspoon baking powder

4 tablespoons coconut oil, melted (butter can be used if not paleo)

1 egg

2 teaspoons vanilla extract

1/3 cup low carb chocolate chips

1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
2. Mix all ingredients until just combined.

3.Drop by teaspoonsfuls onto baking sheet and bake for 12 minutes or until edges just start to brown. Remove from tray immediately to cool on parchment paper.

This is the brand of chocolate chips I used:

Nutritional info and KetoCheck Rating

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Recipe Submitted by Stacie Phillips from Howell, MI. You can see more of her recipes at….

YouTube: Stacie Phillips

Email: [email protected]

Instagram: ketogenicinthekitchen

The post Keto Easy Chocolate Chip Cookies appeared first on Keto-Paleo.