Daily Table
March 2021
Photo Sourced from Ketodietapp.com
KETOSIS
The Keto or Ketogenic diet is a low-carb, high-
sulin. For high blood pressure, the keto diet may
rice, bread, candy, beer, soda, juices, and high
fat diet, that allows your body to enter the meta-
be the best thing to naturally lower your blood
processed foods. By eliminating most carbs, and
bolic state of ketosis, while fat from your body
pressure; you may be able to lower your blood
intaking a high protein and fat diet will allow you
and diet is burned for energy. The name “keto”
pressure solely on the diet alone, eliminating
to reach ketosis faster; since fat will be the new
comes from small fuel molecules called “ketones”
the need for medication. If you are breastfeed-
source of energy instead of energy provided by
your body produces due to the lack of sugar pro-
ing you may try intaking around 50 grams of net
carbohydrates. Foods that are acceptable to eat
cessed in the body. By eating fewer carbs, your
carbs per day, instead of 20 grams. In extremely
during the keto diet include meat, fish and sea-
liver produces ketones, these ketones convert
rare cases, eating a strict low-carb diet can be
food, eggs, natural fats, vegetables that grow
the fat into fuel for the body and brain to use.
potentially dangerous leading to a condition
above ground, dairy products, nuts and berries.
The brain consumes an extensive amount of en-
called ketoacidosis, which is not entirely under-
It is recommended that you drink water, coffee,
ergy each day, and it can only run on glucose, or
stood, but seems to be related to the metabolic
tea, and red wine, which all have low carbohy-
ketones.
changes and increased nutritional demands of
drate contents; between 0 and 2 grams of carbs.
producing milk.
These drinks are recommended without added
If you are trying to lose weight the keto diet is helpful, but there are more benefits including, less
The benefits of reaching ketosis include but
sweeteners and sugars. Adding a splash of milk
hunger and a consistent supply of energy. If you
are not limited to weight loss, energy and mental
to coffee and tea will only add a few grams of
are considering partaking in the diet, be aware if
performance, increased physical endurance, ap-
carbs, but be aware that this will add up with
you take medication for diabetes, such as insulin,
petite control, improved health markers, control
multiple cups throughout the day.
take medication for high blood pressure, and if
of blood sugar, and in some cases reverse type
you are breastfeeding. If you are taking insulin,
two diabetes.
In the end, to reach ketosis one must restrict carbohydrates to about 20 grams or less per
communicate frequently with your doctor, once
To achieve the state of ketosis, you want to
day, eat enough fat to satisfy energy, maintain a
you start eating fewer carbs, you will be ingest-
avoid eating carbs (both sugary and starchy),
moderate protein consumption, avoid snacking,
ing less carbohydrates that raise your blood sug-
keeping the intake of carbs below 20 grams per
exercise, sleep and minimize stress.
ar levels, resulting in a smaller dosage of your in-
day. These include most fruits, potatoes, pasta,
2
Issue 1
Ketogenic Diets
“ I have a boost in energy and I see results quicker”
INTERVIEW In an interview with Executive Chef and General Manager of a privately owned restaurant, TJ Wiggins, a participant of the ketogenic diet, was able to go in depth of what he believes the diet means to him, how it works for him, his pros and cons, and his favorite dishes within the diet. The
Photo Sourced from Ketodietapp.com
keto diet is widely known as a low carb diet, to TJ the keto diet is defined simply as “taking away carbs from your diet to make your body burn fat”.
healthier because of the restrictions of sugars
is happy that he did not have to cut out meat or
Ketosis can affect people in many different
and carbohydrates, focusing on more natural
poultry from his diet, the hardest thing he finds
and low carb foods.
to replace is bread.
ways such as weight loss, more energy, and can promote better appetite control, when ques-
The pros of the keto diet in his opinion is that
He believes that this diet for himself is not a
tioned about his opinion on the diet and how it
it is healthy, since it is healthy he feels healthy
fad, but he believes as of now he will always stay
works for him, “I like the keto diet, it works well for
and has more energy, and that the results can be
on the diet, because he “feels better with more
me especially when I exercise. I find that I have
seen slowly without exercise. The cons he experi-
energy, he feels healthier, and he finds a sense
a boost in energy and I see results quicker com-
ences on the diet is that it is a very disciplined
of discipline and accomplishment” being on the
pared to before I started the diet.” TJ believes
diet, and for ketosis to work you have to stick to
diet, compared to not being on a diet at all.
that “the science makes sense, and it maintains
that diet precisely, and the foods you like includ-
healthy eating habits’’. This is in reference to the
ing most high carb fruits (but not all fruits) have
science behind ketosis, how the ketones your
to be cut out from your diet completely.
body produces because of the lack of sugar pro-
He enjoys dinner the most because it consists
cessed, allows your body to enter ketosis, where
of his favorite foods that he didn’t have to cut
ketones convert fat into energy to fuel the body
out due to the carbohydrate count. His go to din-
instead of sugar. The diet has allowed him to eat
ner is steak with broccoli, he explained that he
3
Daily Table
B R E A K FA S T
March 2021
I N G R E D I E N T S Makes 3 small chaffles
1 large egg 1/2 cup shredded low moisture mozzarella 1/4 cup almond flour 1/8 tsp gluten-free baking powder 3 tbsp granulated low-carb sweetener Optional: pinch of cinnamon, vanilla or lemon zest
Photo Sourced from Ketodietapp.com
INSTRUCTIONS 1. Measure out all ingredients for the chaffle.
The chaffles will be soft when they are warm, and
2. Preheat a mini or regular sized waffle maker.
will crisp up as they cool down. You can top your
3. Place all ingredients in a bowl and mix until
chaffles with full-fat or oconut yogurt, whipped
combined, or blend them in a blender or food processor. 4. Add the sweetener and stir in; adding the
Enjoy immediately or store the chaffles, without
sweetener before blending will make the
any toppings, in a sealed container at room tem-
dough more runny.
perature for up to a week; the container will keep
5. To make 3 small chaffles, spoon one third of the batter (3 to 4 tablespoons) into the hot
them soft but you can leave them uncovered if you prefer them crispy.
waffle maker. 6. Close the waffle maker and cook for 3 to 4
For more information and nutritional break-
minutes. Keep an eye on the batter in case it
downs visit: https://ketodietapp.com/Blog/lchf/
overflows.
the-best-ever-sweet-keto-chaffles
7. When done, open the lid and let it cool down before using a spatula to gently transfer the chaffle onto a cooling rack. Repeat with re-
4
cream, berries and/or low-carb syrup.
maining batter.
Issue 1
Ketogenic Diets
LUNCH
Photo Sourced from Ketodietapp.com
I N G R E D I E N T S
INSTRUCTIONS
1 can palmini linguine noodles, drained
1. Open the palmini cans and drain the liquid
Place in serving bowls. Optional, garnish with
by pouring the content of both cans in a col-
fresh basil leaves. Eat immediately or store in the
ander. Rinse with water and set aside.
fridge for up to 2 days; reheat before serving.
1 skinless chicken breast, cubed 100g (3.5 oz) Mexican or Spanish Chorizo 2 tbsp extra virgin olive oil, divided 2 tbsp pesto sauce
2. Dice the chicken and the chorizo. Slice the sun-dried tomatoes and drain the oil. 3. Place the chorizo in a skillet greased with 1 tablespoon of olive oil. Cook just enough to
For more information and nutritional breakdowns visit: https://ketodietapp.com/Blog/lchf/ keto-chicken-chorizo-palmini-pasta
release the juices. 4. Season the chicken with salt and add to the
Sea salt, to taste 1/3 cup sun-dried tomatoes Optional: fresh basil leaves, to serve
skillet. Cook the chicken over a medium-high heat for 5 minutes, or until lightly browned and cooked through. 5. Add the pesto and drained palmini noodles. 6. Add the sun-dried tomatoes and toss to combine. You only need to cook the noodles for 1 to 2 minutes to heat thoroughly.
5
Daily Table
March 2021
INGREDIENTS 1/2 medium yellow onion, diced 2 cloves garlic, minced 2 tbsp virgin avocado oil or ghee 1 lb ground beef 2 large zucchini, diced 3 to 4 medium pickles (gherkin), diced 1/2 can canned tomatoes 2 tbsp tomato paste 1 tbsp Dijon mustard Sea salt and pepper, to taste 1 cup shredded cheddar cheese Optional: spring onion, chives or parsley to serve
DINNER
Photo Sourced from Ketodietapp.com
INSTRUCTIONS 1. Dice the onion and mince the garlic. Cut the
4. Add the zucchini and stir to combine. Cover
To serve, optionally sprinkle with spring onion,
zucchini into about ½ inch cubes, and the
with a lid and cook until the zucchini is ten-
chives or parsley. To store, let it cool down and
pickles (gherkins) into about ¼ inch cubes.
der, 12 to 15 minutes.
refrigerate for up to 4 days. Reheat before serv-
2. Place onion in a skillet greased with avocado
5. Season with salt and pepper to taste. Top
oil (or ghee). Cook for 3 to 5 minutes until fra-
with shredded cheddar cheese, place under
grant. Add the ground beef and use a spatu-
a broiler and cook on high for 3 to 5 minutes,
For more information and nutritional break-
la to break into pieces.
until the cheese is melted.
downs visit: https://ketodietapp.com/Blog/lchf/
3. Cook until mostly browned, then add the tomatoes, tomato paste and Dijon mustard. Stir to combine and add the pickles.
6
ing.
keto-cheeseburger-in-a-bowl
Issue 1
Ketogenic Diets
DESERT
INGREDIENTS Peach Base 2 medium peaches, pits removed and sliced 2 tbsp Sukrin Gold brown sugar substitute 1/4 tsp cinnamon 1/8 tsp nutmeg 1 tbsp fresh lemon or lime juice 2 tbsp unsalted butter or virgin coconut oil
To p p i n g 1 cup almond flour or ground sunflower seeds 2 tbsp Sukrin Gold brown sugar substitute, Erythritol or Swerve 2 tbsp unsalted butter or virgin coconut oil Optional: dust with powdered low-carb sweetener and cinnamon and serve with whipped cream or coconut cream.
Photo Sourced from Ketodietapp.com
INSTRUCTIONS
Meanwhile, prepare the crumble topping.
1. Preheat the oven to 425 °F, halve the peach-
4. Place the almond flour (or ground sunflower
Optionally, dust with powdered low-carb sweet-
es and remove the pits. Slice the peaches
seeds for nut-free), remaining butter and re-
ener and cinnamon. The cobblers will crisp up as
into small wedges and then cut each wedge
maining sweetener into a bowl and mix us-
they cool down. You can optionally serve these
in half.
ing a fork or hand until cookie-like dough is
with whipped cream, sour cream, full-fat yogurt,
formed.
or coconut cream. Let the cobblers cool down to
2. Divide the peaches between four 1-cup ramekins, and sprinkle with 2 tablespoons of sweetener and cinnamon 3. Add lemon or lime juice and 2 tablespoons of butter (or coconut oil). Bake for 20 minutes, mixing half way to ensure even cooking.
5. After 20 minutes, once the peaches are soft, add the crumble on top, and place back in
room temperature and store in the fridge for up to 5 days.
the oven for 5 to 8 minutes. 6. Remove from the oven and let them cool down for a few minutes.
For more information and nutritional breakdowns visit: https://ketodietapp.com/Blog/lchf/ low-carb-single-serve-peach-cobbler
7
Credits & Colophon
Design by Alanna Jamieson Wiggins T h e U n i v e r s i t y o f Ta m p a A r t 3 1 9 Ty p o g r a p h y I I Professor Lisa Jayne Willard Issue #01 March 23,2021 Ty p e f a c e s U s e d Display: DIN Condensed Bold 18/16 Te x t : H e r o N e w R e g u l a r 1 0 / 1 6 Masthead: Bodoni Old Face BE Regular
Articles & Information
Photography Sources
Eenfeldt, MD, Dr. Andreas. “A Ketogenic Diet for Beginners: The #1 Keto Guide.” Diet Doctor,
Publishing, Harvard Health. “Vegetable of the Month: Artichokes.” Harvard Health, www.
10 Mar. 2021, www.dietdoctor.com/low-carb/keto. Slajerova, Martina. “Low-Carb Single Serve Peach Cobbler: KetoDiet Blog.” KetoDiet, 11 Sept. 2020, ketodietapp.com/Blog/lchf/low-carb-single-serve-peach-cobbler. Slajerova, Martina. “Keto Chicken Chorizo Palmini Pasta: KetoDiet Blog.” KetoDiet, 5 Jan. 2021, ketodietapp.com/Blog/lchf/keto-chicken-chorizo-palmini-pasta. Slajerova, Martina. “The Best Ever Sweet Keto Chaffles: KetoDiet Blog.” KetoDiet, 2 Sept. 2020, ketodietapp.com/Blog/lchf/the-best-ever-sweet-keto-chaffles. Slajerova, Martina. “Keto Cheeseburger in a Bowl: KetoDiet Blog.” KetoDiet, 24 Feb. 2021, ketodietapp.com/Blog/lchf/keto-cheeseburger-in-a-bowl.
health.harvard.edu/heart-health/vegetable-of-the-month-artichokes. Slajerova, Martina. “Low-Carb Single Serve Peach Cobbler: KetoDiet Blog.” KetoDiet, 11 Sept. 2020, ketodietapp.com/Blog/lchf/low-carb-single-serve-peach-cobbler. Slajerova, Martina. “Sugar-Free Strawberry & Lime Jellies: KetoDiet Blog.” KetoDiet, 22 Aug. 2020, ketodietapp.com/Blog/lchf/keto-strawberry-and-lime-jellies. Slajerova, Martina. “Keto Chicken Chorizo Palmini Pasta: KetoDiet Blog.” KetoDiet, 5 Jan. 2021, ketodietapp.com/Blog/lchf/keto-chicken-chorizo-palmini-pasta. Slajerova, Martina. “The Best Ever Sweet Keto Chaffles: KetoDiet Blog.” KetoDiet, 2 Sept. 2020, ketodietapp.com/Blog/lchf/the-best-ever-sweet-keto-chaffles. Slajerova, Martina. “Keto Cheeseburger in a Bowl: KetoDiet Blog.” KetoDiet, 24 Feb. 2021, ketodietapp.com/Blog/lchf/keto-cheeseburger-in-a-bowl.