Friday, March 3, 2017

Ketogenic Diet - Is it right for You?



National Nutrition Month

Paleo.  Ketogenic.  Low-Carb. Vegetarian. Vegan.  Weight Watchers.  Atkins.  South Beach.
With so many options, how do you know what “diet” is right for you?  Let’s start by looking at the origin of the word “diet.”
 Diet:  A Way of Living
According to Merriam-Webster:
“The word diet first appeared in English in the 13th century. Its original meaning was the same as in modern English, “habitually taken food and drink.” But diet was used in another sense too in the Middle and early modern English periods to mean “way of living.” This is, in fact, the original meaning of diet’s Greek ancestor diaita, which is derived from the verb diaitasthan, meaning “to lead one’s life.”

So what Modern-Day Diet fits the Definition of a “way of living”?
Answer:  The Ketogenic Diet – The diet of our Ancestors

The ketogenic diet is a high fat, moderate-protein, low-carb diet that trains your body to fuel itself by breaking down fats instead of sugars.   Why do we want to fuel our bodies from fats and not sugars (carbs)?  The short answer is eating too many carbs (sugar) is associated with numerous health problems like heart disease, diabetes, and obesity, just to name a few.  A body that is fueled by fat has much higher energy stores and is less prone to the above-mentioned health problems.


March News & Events
March 30th – Intro to a Ketogenic Diet      5:30pm-6:30 pm at Back to Health
Join us for an informational hour on what a ketogenic diet is, the benefits of adopting this way of eating, and sample a couple of ketogenic recipes.  Any non-member who attend this informational class will be eligible for a $19 VIP first chiropractic visit at Back to Health Wellness Center (includes exam, consultation, 3 computerized nerve scans, and first adjustment).

We’re still trying to give away the 55” TV that’s currently in our waiting area!
The FIRST person who refers 5 people that go on to become members will win!

RECIPE OF THE MONTH:

Proscuitto and Arugula Roll-Ups
Prep Time:  8 minutes
Yields: 6 roll-ups (2 per serving)
Ingredients:
2 cups arugula, mizuna, and/or other torn leafy lettuce
¼ cup Green Goddess dressing or other dairy free keto dressing
12 thin slices prosciutto (about 4 ounces)
2 large hard-boiled eggs, peeled and chopped
1 small tomato, chopped
Directions:
1.    Place the arugula in a medium-sized bowl and toss it with the dressing.
2.    Lay a slice of prosciutto on a clean work surface with the narrow end facing you.  Place a small handful of the dressed arugula along the edge of the prosciutto closest to you, then top with ½ tablespoon each of the chopped eggs and tomato.  Roll up and place seam side down on a serving platter.  Repeat with the remaining ingredients.
3.    Store in an airtight container.  Do not freeze.
Nutritional Information (per serving)
Calories: 116
Fat: 9.6g (75%)
Protein: 6.2g (21%)
Carbs: 1.2g(4%)

Green Goddess Dressing
Prep Time: 8 minutes
Yield: 2 cups (2 tablespoons per serving)
Ingredients:
1 ½ cups mayonnaise, store bough or homemade
2 tablespoons coconut vinegar, apple cider vinegar, or tarragon vinegar
2 tablespoons finely chopped fresh chives and/or scallions
1 tablespoon lemon juice
2 teaspoons anchovy paste (about 1 anchovy) or 1 teaspoon coarse sea salt
1/8 teaspoon fresh ground black pepper
1 small clove garlic, smashed with the side of a knife and finely chopped
2 to 4 tablespoons chicken bone broth, store-bought or homemade
Directions:
Place all the ingredients except the broth in a blender or large bowl and combine until smooth.  Add just enough broth to thin to the desired consistency.  Store in an airtight container in the refrigerator for up to 1 week.  Shake well before using.
Recipe’s courtesy of Maria Emmerich:  “Quick & Easy Ketogenic Cooking”


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