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Nora Gedgaudas

Healthy body Healthy mind

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Diabetes Expert Hanna BoĂŤthius

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the Low Carb Mag  Team Mark Moxom: Founder, Executive Editor

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Administrator, Writer/ Author Liaison

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Graphics, Style & Magazine Production

Welcome We’d love to know what you thought about this magazine. Please let us have your feedback via You can always get hold of us here: or email:

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All rights reserved. The Publisher and agents present information which is believed to be reliable, sound and based on the best judgement available to the authors - but accuracy cannot be guaranteed. Material is provided for information only and should not be construed as medical advice. You must at all times consult your own medical practitioner on any matter relating to your health and well-being. Readers who fail to consult with an appropriate health advisor assume the risk of any injury. The publisher is not responsible for errors or omissions. This publication should only be made available by purchase from the LowCarb Mag Official distributors. If it has been sold to you through any other means, please let us know via the web site. All expressions of opinion are published on the basis that they are not to be regarded as expressing the opinion or views of the Publisher or its servants or agents. The views of the article writers and advertisers are entirely their own, upon and by lodging material with the Publisher for publication or authorising or approving of the publication of any material they INDEMNIFY the Publisher and its servants and agents against all liability claims or proceedings whatsoever arising from the publication and without limiting the generality of the foregoing to indemnify each of them in relation to slander of title, defamation, breach of copyright, infringement of trademarks or names of publication titles, royalties unfair competition or trade practices, violation of rights or privacy AND FURTHER WARRANT that the material complies with all relevant regulations and laws and that its publication will not give rise to any rights against or liabilities in the Publisher, its servants or agents and in particular that nothing therein is capable of being deceptive or misleading or otherwise a breach of the relevant acts of law applicable in each case. © 2015Low Carb Mag

Next Month’s Feature Interview

Robin Gentry Mcgee Robin Gentry Mcgee graduated with honors from the Institute for Integrative Nutrition in New York City with Certification of Holistic Health Coach. At the Institute, her studies were facilitated by many worldrenowned leaders such as Andrew Weil, Deepak Chopra, Mark Hyman and numerous others. She is also an accredited member of The American Association of Drugless Practitioners. On top of that, Robin is certified with Dr. Neal Barnard’s Physicians Committee for Responsible Medicine, Food for Life and Reversing Diabetes program as well as Dr. James Gordon’s Food as Medicine Program. Robin is deeply skilled at utilising her vast knowledge of nutritional and alternative modalities and so works with a variety of clients who are helped as much by the sound nutritional guidance as they are by her understanding of the innate wisdom and healing potential of the human spirit. Visit Robin’s website at


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Nora Gedgaudas

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November Festivals

Featured Festivals


Guest Recipes


Contents Next Month’s Feature


Editorial 6 8

Nora Gedgaudas Capriole Goat Cheese Featured Festivals



Low Carb Top Blogs


Pick of the Podcasts


G MO W  atch


November Festivals


Products We Love


Recipes Zucchini Pad Thai Low Carb Lasagna (Dairy & Gluten Free) Ultimate Keto Burgers Spicy Avocado Soup

Why bother with Exercise Single Hip Rotation Double Hip Rotation

110 114 120 126

130 131 132

Editorial Before this issue went to press I did my usual read through of the articles to make sure all was as I’d like it to be. Now even though I, (along with Alain Braux) had been the ones who interviewed Nora Gedgaudas re-reading that article was one of the most thrilling things I’d read on health in a long time.

Why would I even think that? Because it does two things that the current pharmaceutical illness service does not do. It acts on the cause of the problem.

It removes the foods from someone’s diet… If you prefer - here methods take away poisons rather than writing The work that Nora is doing has helped out a prescription for them. thousands and will go on to - I think help hundreds of thousands, maybe Putting that another way… Nora’s method finds out what is causing the even millions more. damage and then takes away the thing It simply does have that potential. that is causing it and then goes on to help the body heal itself. Why would I say that?

Does that make sense to you? It does to me! I only wish that what we now call ‘conventional medicine’ would start from the same perspective. If it did just that one action it would transform the ‘medical care industry’ overnight.

By the way if you get the chance to see it, the Good Old BBC in the UK recently followed a doctor who did something like that in a series of programs called ‘The Doctor Who Gave Up Drugs’. It’s well worth a watch if you can access it where you are. Have a super day! All the best, Mark

Feature Interview Nora Gedgaudas Mark Moxom (MM): Nora Gedgaudas has been one of the most interesting people we have had the pleasure of talking with. Her depth of knowledge and ability to make complex subjects immediately understandable will at the very least give you an insight into how nutrition can be used to heal chronic and degenerative disease and reveal how you can have health and longevity.

Alain Braux (AB): Good morning Nora and welcome.

Nora Gedgaudas (NG): Thank you so much Alain! It’s such a pleasure to be here.


Nora Gedgaudas

You can download the complete interview here: nora-gedgaudas-the-full-interview/

MM: Good morning. I trust you are both wonderfully well. NG: So far so good! AB: Nora, I had the pleasure of meeting you at the PaleoFx 2015 during your presentation and later at one of the dinner event. That’s when I dared to ask you to come in this show.

NG: That is right. AB: To give a short explanation of who you are, you are of course the famous writer of Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and A Longer Life. You are a [board certified] Holistic


nutritionist, a Neurofeedback specialist and most recently you wrote a new e-book, Rethinking Fatigue: What Your Adrenals Are Really Telling You And What You Can Do About It.

Before we get into specific question, can you give us a general overview of your background?

NG: Well, I’ve been a Neurofeedback provider and 10

a nutritional therapist for (combined) the last 20 years. My nutritional roots go far back beyond that but my fascination with nutritional science was something that I couldn’t imagine how I would ever make a living doing (I had no interest in becoming a dietician). So that was something I did on the weekends and when no one was looking. That was my pet fascination.

I found myself quite disillusioned with the mainstream education, in that regard and realized that I had to do my own deeper

research in order to truly learn about that. But at any rate, I came into the field of what’s called Neurofeedback which is a kind of sophisticated and very specialized form of brain training using EEG equipment. It’s about helping people gain better control of their own state management in a non-invasive way. With it, I was

working with a huge variety of issues and problems with a very diverse population of clients. And I regularly added nutritional consultation into that mix as appropriate or necessary or as the client was willing and open. 11

Increasingly, as time goes on, the demand for nutritional therapy side of things has grown exponentially, particularly since the publication of my book. As a Neurofeedback provider, I have worked with populations having an incredibly diverse range of problems and a lot of suffering. People who need all kinds of help.

Using what I know, I’ve had the ability to really kind of see what works and what doesn’t. Increasingly, I was getting opportunities to work with people who only really wanted the nutritional piece. The

combination though, is really amazing. It’s really fabulous.

whatever else have you.

It’s been a very concerted I think both [modalities] get at and all-consuming period very foundational approaches research for me, certainly. I to addressing a broad range of haven’t had a lot of opportunity to peruse the popular health issues. But in working literature on the subject just with a nutritional approach exclusively, I really got to see because I spend most of my time looking at where the firsthand with innumerable hard evidence lies, either in clients, what really works clients or in period journals. and what doesn’t; what the

The fact that I have a background working with real people and I’m not just somebody who decided to talk about this has given me a special insight ...

sticking points are, what kind of things people run into. So I’m not just an armchair researcher who knows how to go online and drag and drop studies into my folders and cherry-pick things based on hypothetical theories or

So as a result I developed the ability to understand a few things, and as such I believe I have something legitimate to say about that. The fact that I have a background working with real 12

people and I’m not just somebody who decided to talk about this has given me a special insight that has provided a lot of value to my audience. I feel really good about that. I have thousands of emails now from over the years from people all over the world saying lots of thank you’s, asking a few questions and offering occasional (surprisingly rare) criticisms, too but for the most part it has been extremely rewarding.

AB: Before we dive into the paleo side of things, I understand that your interest in Neurofeedback

was originally personal and then you studied it . Do you want to explain briefly what Neurofeedback is and how it helps people?

NG: The personal side of this, and what led to that, is that from the time I was a small child and for close to 35 years, I suffered an intractable form of depression. It would vacillate between chronic dysthymia into full-blown suicidal ideation. It’s something that literally defined who I was, I think, for the better part of my life. What seems to be a fortunate part of my innate constitution

I suffered an intractable form of depression. It would vacillate between chronic dysthymia into full-blown suicidal ideation. It’s something that literally defined who I was...


is the idea that when I know there’s an answer somewhere, then I’m very determined. I’m a researcher by nature. I knew deep down that there was an answer someplace. So it was like a relentless quest to find that.

foundational background with back then, other than maybe, thinking vegetarianism might be healthiest (which was supposed to be the healthy thing). But beyond that I was mainly interested in the minutia and relentlessly researched that minutia.

with Tony Robbins and did all kinds of deep and inner spiritual work and sat at mountaintops and tried acupuncture and herbal medicine and all kinds of different things along with different self help techniques and meditation...whatever. I learned a The nutritional thing was lot of wonderful techniques one of the first things that I along the way. I learned a found. I realized that I could The supplements would do a lot of interesting things, use supplements to change certain amount for me, but developed a very interhow I felt. That fascinated it really wasn’t getting at esting tool box and in the me. So my earliest interest things foundationally enough end was still finding myself in nutrition was actually for me. Then I did all kinds struggling with that issue. oriented towards suppleof self help stuff. I worked ments mainly because I could apply those directly. Diet was something that I really didn’t have a

...did all kinds of deep and inner spiritual work and sat on mountaintops and tried acupuncture and herbal medicine and all kinds of different things


Then I stumbled across an article in what used to be Omni magazine way back when, on the newly emerging field of neurotechnology and something about what that had to say really resonated with me. --The idea that the brain is not simply biochemical but it’s also bioelectric. And if the bioelectric activity of the brain is off so will effectively the biochemical functioning of the brain, and that made sense to me. And there were a number of neurotechnology techniques/ tools. I was initially interested in the ones that I could own and use at home. I guess in those days I was just buying a lot of mind tools, trying them out (biohacking, as it were), and getting some interesting effects. And there was a quarterly journal called “The Megabrain Report”. It was focused on the subject of neurotechnology. I subscribed to that. I was utterly fascinated with it. I ordered all the back issues and devoured them. There was an issue dedicated to 15

the subject of something called “EEG biofeedback” which we also now call neurofeedback. Some call it neurobiofeedback or neurotherapy and a number of different names. And there was this author of one of the articles who was somebody I thought seemed like one of the more enlightened people whose words I’d ever read. I thought to myself “I would give anything to spend an afternoon talking to this person.” I ended up meeting him. It was a chance meeting, just a few months later at the home of a journalist by the name of Michael Hutchison, who used to write a lot on the subject of neurotechnology. He held a workshop at his home in Sante Fe, NM that was limited to just a dozen people and I begged, borrowed and stole my way there and spent a week at his home (this was a few years before his horrible accident that left him quadriplegic). At any rate, I got to meet and know this incredible man there. 16

His name is Dr. Siegfried Othmer. He’s one of the early pioneers in that field, and presently the Chief Scientist for the EEG Institute. Siegfried and I developed a very deep heartfelt friendship over the course of that week and he really encouraged me. During that time he just said “Nora, you’re a natural for this. You need to be a part of this field of neurofeedback.” I really hadn’t been interested in it because, like, you have to go to a clinic and you have to do all this stuff working with a practitioner. I just wanted something I could own at home. He said “No, you’re dead in the water unless you understand this field. The rest of what goes on in the neurotechnology is nothing without it.” So I followed his advice. I decided to pursue my own treatment and found a practitioner in Minneapolis who is still a dear friend of mine who oversaw my training (John Anderson, MA). Literally after session 17

number two all my feelings of helplessness and hopelessness simply just went up and out the window and never came back. I still did another forty sessions or so to make that a permanent part of my nervous system, but it was so transformative and so powerful that I realized--by hook or by crook--I wanted to be part of what happened in that field. I pursued it with a great deal of passion.

of neurofeedback in the country and I’m doing a lot less of that now because my life seems to be moving in the direction more of writing and speaking on these nutritional subjects (really, my first love), but it will always be near and dear to me. I will always have some hand in that work.

AB: Is that something you need to keep on doing the rest of your life or do you reach a level where you’re good?

I never lost my passion for nutritional science but I NG: As with many things, found that there was someit depends. It depends on thing here that I could really who you are. If you have apply myself to in a way suffered a head injury that could also bring a great deal of rapid relief to others. I’ve since become one of the better known, I think probably, practitioners


or you have an epileptic condition of some sort, or perhaps some form of neurodegenerative condition such as Parkinson’s, Alzheimer’s, whatever, or TBI, then training kind of needs to be ongoing in many of those instances. I would say often with autism too. It’s probably at least good to have occasional touch ups in these cases although I have to say I’ve actually gotten some wonderful results with autistic clients that really never needed to come back. But it just takes a little longer to get to the long term, self-regulatory results out of those cases

It’s a little bit how neurofeedback works. The brain is getting information about its own functioning so that it can better regulate itself. where the average person with more “garden variety” issues, or those seeking more peak performance effects) might not need more than maybe twenty, thirty, forty sessions to get a long term kind of reset.

about helping to optimize your brain function, making your brain aware of what it’s doing and having it look in the mirror and say, “my God, I’m doing that? Oh geez !”

Sometimes I use the analogy: Say you’re walking down There are other conditions the road and your back that involve having more hurts a little. You’re just not neurological instability. sure why. Then you walk in Examples can include some- front of a department store body suffering bipolar window and you see yourdisorder, or seizures. In self walking like Quasimodo these cases you have some- down the sidewalk, hunched body who is going to benefit over, and suddenly you just more from maybe twice automatically say, “oh my that amount of training. God, no wonder”, and you But again it’s ultimately all kind of straighten up and about state management. It’s and suddenly you feel better. not about treating a disease Nobody had to teach you or anything like that. It’s how to do that. You just 19

automatically knew that that’s what you needed to do. It’s a little bit how neurofeedback works. The brain is getting information about its own functioning so that it can better regulate itself.

AB: For people at home, is it possible to start the treatment with a professional and then buy a machine and continue to do it at home when needed?

NG: Nowadays, If you want to enter into the clinical study of neurofeedback and buy professional equipment you really do have to be a health care provider with a license.

Back in the day that was not required and those of us that did not have a medical licensure back then got grandfathered in to all of that. But nowadays there are a lot of neurofeedback systems that are being sold online, lots of people marketing them, and I wouldn’t touch really

any of them with a ten foot pole to be honest with you.

someone who in their spare time creates laser satellite communication systems for The system (software and the European Space Agency. hardware) that I use is It’s extremely technologically known as Cygnet HD and advanced equipment with this highly sophisticated an extremely broad range software uses something of capability (the broadest called the NeuroAmp II, which available, actually) and very, was actually designed by very cutting edge technology 20

and efficacy. --Efficacy that ultimately really can’t be matched by pretty much anything else out there. Part of what makes it so unique is its capability of accurately homing in on and actually training at frequencies that are very, very hard for most neurofeedback systems to see well and we have come to understand that this is where most people need to train.

along the side of the boat. But these infra low frequencies are more like the deep ocean currents and the deep ocean swells that actually are really the most powerful force driving the way things flow in the oceans. That’s the level which now we have found seems to be

What they call these ranges are infra low frequencies [or ILF]. We think it’s working on actually a glial level [in the brain], in fact, as opposed to the stereotypical brainwaves of beta, alpha, theta or delta. You can sort of liken it to...We’ve all heard of the names of these brain waves, beta waves, alpha waves, theta waves, delta waves. If you’re looking at the surface of the ocean, those are the waves that sort of splash up 21

the most effective place to foundationally train. We get much more powerful effects, much faster and much more lasting doing this and again, anything that’s more foundational you’re going to get more of a long term effect out of that you’re looking for.

What they call these ranges are infra low frequencies [or ILF]...


But these infra low frequencies are more like the deep ocean currents and the deep ocean swells that actually are really the most powerful force driving the way things flow in the oceans.


AB: So let’s go back to the nutritional side.

whole different podcast and a different subject matter.

But what was kind of a glimmering of awakening for me in that experience was the fact that I got to this remote High Arctic location where there had NG: Yeah. It started a little been people groups that before that actually but yes had lived for millennia prior that was the sack of wet there. I was at least three cement between my eyes. hundred fifty miles north Prior to that I actually spent of any major human settlement, which was an Inuit a summer living less than five hundred miles from the village, Gris Fjord, where there were maybe a couple North Pole with a family hundred Inuit people living. of wild wolves. Long story,

I guess your entry into the paleo world started when you read Nutrition and physical degeneration by Dr. Weston Price.


So what I discovered not long after landing on Ellesmere was that I suddenly had this insatiable craving for fat that was completely uncharacteristic of me. Prior to that I had been mostly eating a plant based diet. A little bit of lean meat here and there, but lots of juicing, veggies, etc.--all this kind of stuff and I kind of thought that was the essential cornerstone of health. I didn’t have any fresh vegetables up there and once I got there I also realized that the people groups that had lived there


for thousands of years didn’t have any vegetables either. There was permafrost, and even though there was twenty-four hour daylight (in the summer months), the plants that grow there don’t grow more than a few inches tall. Where I was there weren’t even any berries. So everything for the Thule and Inuit peoples that once lived in this area (likely not dissimilar to

numerous other Ice Age peoples) was based on animal source foods and fats, and I found myself uncharacteristically craving

these same things. What fascinated me about that was that the entire summer I just found myself sitting on my butt pretty much all the whole time, watching wolves do what they do. I was very well bundled so I wasn’t cold. There were even some warmer days (in the 60’s). I was well insulated against the cold but I just sat and ate all that time and it was mostly fat rich

Then once a week or so there was a weather station some distance from us that we would travel to so we could get a shower and maybe make a phone call or whatever and the officer in charge allowed us to go into the mess hall and said if there was anything laying out we could have whatever was there. What I found was laying out was this enormous bowl of butter upon which the light of heaven was shining

foods. It was cheese and salami and nuts and nut butters and all kinds of things like that.

when I walked into the mess hall.


I went and grabbed a piece of bread - I was still eating

travel the ground was very hummocky so we used fourwheelers. When we were in one place we didn’t even get up and walk around much because the two legged activity was upsetting to the wolves. Otherwise we were right there among them. They would walk up

the summer-- after all that fat consumption I‘d actually lost about 25 pounds. I still had a lot of lean tissue mass because I had been doing a lot of working out in those days - a lot of weight training and stuff like that - I didn’t seem to lose any of it-- but people

to us and the pups would You would think after a gnaw on my bootlaces and whole summer of almost no things like that. But I was exercise I would have gained mostly just sitting around a lot of weight. ---Pretty and eating and not moving much wherever we had to very much and at the end of

were wondering, “did you do that on purpose?” I said; “no I sat on my butt and ate fat all summer long.” It was a disconnect for me. It was this extraordinary body

that crap in those days - and I put it in the toaster and it was mainly a vehicle for the butter. I would slather so much butter on to that and just eat bite after bite and slice after slice almost literally until I was too embarrassed to continue.


composition change that made no sense in the context of what it was that I understood at the time about nutrition. It seemed that eating fat was the source of

cultures. Whether they were primitive Neolithic cultures or more traditional Neolithic cultures... I wanted to go back a little further because I really wanted to get foun-

something a little bit more archaic. --Something a little bit more foundational to our human evolutionary makeup and that’s where it began for me. The rest as

It seemed that eating fat was the source of being fat and I realized that this simply was not true.

being fat and I realized that this simply was not true. So it got me to thinking. And when I came across the work of Weston Price, I thought, “of course”! Suddenly it made sense and that started me down that road. But I became increasingly curious, because he was talking about what he had observed in Neolithic

dational. How do we get to be who we are? What were the selective pressures that shaped our physiological makeup and our nutritional requirements? So that’s hence the term “Primal” that’s in my book title. It’s interchangeable pretty much with paleo but I chose that term because I thought it depicted 28

they say is sort of history or, rather “herstory”.

AB: So the use of the word, primal is not technical in the sense like some people make a difference between paleo and primal allowing for dairy and things like that?

NG: No I don’t see it that way at all. I think it’s arbitrary. Primal for

me, again, has a flavor of something older and maybe a little more ancient/ mysterious. Paleo has a very broad definition and I wanted to kind of reach for something that was a little bit more foundational.

called Rethinking Fatigue. Can you tell us about it?


Again, in my in my clinical practice there’s sort of a range of symptoms that people come in with . Some symptoms are more prevalent than others and So that’s what it means for one of the common things me and I do think there is no I was hearing about from official definition of primal people were these common versus paleo. They get tossed issues surrounding fatigue. around a lot. I don’t think People saying, “yeah I know what I talk about as primal I’ve got adrenal burnout. I in any way, shape or form just know I’ve got adrenal relates to what say, Mark burnout.” I wrote about it Sisson talks about as primal. in my book, Primal Body, We have very different Primal Mind--at least to viewpoints. It’s just a term. what my understanding had been given the way AB: Okay I just wanted to in which adrenal issues make sure people understood how you meant it. I understand you have a new book out. It’s


are basically taught in the realm of natural medicine, and that sort of a thing. I still think there’s some good information there about that in my earlier book, but what I realized was that in the realm of stress physiology research you find out that most of what is taught in that regard (concerning notions of “adrenal exhaustion”) just isn’t true. It’s a mythology really based on the work of this Canadian endocrinologist by the name of Hans Selye in the 1950s. He proposed a hypothesis in this regard that just never panned out, but simply

became widely accepted in natural health circles. So a lot of what’s being taught now in natural medicine about adrenal function and adrenal dysfunction is largely based on Hans Selye‘s work. He popularized that whole concept of “what stage of adrenal burnout are you?” and he broke it down into several stages and substages and things like that. It was sort of accepted because the guy was nomi-

The adrenal glands are just two little hormonal factories-mainly stress hormone factories-sitting on top of your kidneys, and they basically do what they are told to do by your brain nated for several Nobel prizes. He was a consummate scientist--and hey, a Canadian, you’ve got to love that. But at the same time 30

really none of his theories with respect to that were ever proven. He is the guy that literally coined the term “stress” and wrote the very first textbook on that subject, including how stress impacts health. So he had some great ideas but it doesn’t really work out quite the way he hypothesized. The majority of what people talk about as adrenal related

brain dysregulation is actually a primary mechanism for most of what we think of as adrenal dysfunction.

issues and “adrenal burnout” or whatever else almost never has anything to do with the adrenal glands themselves and that’s the rub. The adrenal glands are just two little hormonal factories--mainly stress hormone factories-- sitting 31

on top of your kidneys, and they basically do what they are told to do by your brain. So brain dysregulation is actually a primary mechanism for most of what we think of as adrenal dysfunction.

So what we need to understand is that there are a few different ways in which the brain will impact adrenal function. Now when we think of the HPA axis (hypothalamic–pituitary–adrenal axis), the ultimate source of dysregulation is not the adrenal glands. It’s other mechanisms, and if you’re taking a bunch of adrenal supplements: lots of vitamin C, and B5 and other B vitamins and whatever to try to shore up your adrenals glands, you’re not likely to get very far. I see people who walk into my office with shopping bags full of supplements and I say, “yes, you’ve been taking these adrenal supplements for years but are you any better?” They say, “Well no but hopefully they’ll start to kick in.”

And this is something that finally made sense to me in the context of what I did as a neurofeedback provider---we can tie that back in here. Because (as neurofeedback practitioners) we understood that there were a lot of underlying brain based mechanisms involved and we regularly saw really interesting and extremely helpful results in our client base; working with people who are suffering from fatigue issues or sleep dysregulation and various other things. These adrenal related issues seem to respond quite well oftentimes to training (but not always).

And I realized that there needed to be some updating to the understanding about


The brain and the gut actually arise from the same fetal tissue and throughout the rest of our lives our brains and our guts are connected

this because there are probably more adrenal health-oriented books that are based on that 1950’s science than not. And so I figured it was time to bring it into the light of the twenty first century.

guts are connected through something called a vagus nerve. It’s like two tin cans with a string between them and there is a constant stream of communication going back and forth. So if you have gut problems you better believe you have brain problems and you have brain problems you better believe they’re going to be gut problems. It’s a mutual communication and information superhighway network and if you’re addressing one you need to address (or at least consider) the other.

AB: What I found very interesting about this was the connection in between the brain and the gut. I know that microbiome topic is very ‘a la mode’ right now…

NG: It’s a hot topic, yeah. AB: It’s a hot topic. So in that context what

If you have, for instance, some form of inflammatory thing going on in the gut, this can also have a suppressive effect on what are called the paraventricular nuclear (PVN) cells of your hypothalamus, which is responsible for the amount of cortisol, for instance, that your brain produces (along with several neurotransmitters). There are certain cytokines or inflammatory compounds that

is the brain-gut connection and how does the health of your gut affect your brain?

NG: Well the brain and the gut actually arise from the exact same fetal tissue and and they split off basically but remain connected throughout our lives and that’s sort of unique in humans. Throughout the rest of our lives our brains and our 33

will actually have a suppressive effect on those PVN cells. In other words this will limit the amount of cortisol you’re able to produce in order to be able to function normally and deal adequately with stress [or raise blood sugar when you need it]. And so if you have, say, gut inflammation because you have small intestinal bacterial overgrowth, or you have some other form of dysbiosis [or, say a viral infection] this could have a dampening effect on cortisol output; as well as neurotransmitter output governing your moods.

general public seems to maintain a perception that it’s somehow a serotonin deficiency. So therefore serotonin reuptake-inhibiting drugs are supposed to be helpful. We have all certainly discovered through the Freedom of Information Act now that the pharmacologic interventions used to address depression fall greatly short of efficacy and have been found in double blind peer reviewed studies throughout to be perhaps only slightly more effective than placebo. Maybe 13% effective (and seldom lasting). It’s not a neurotransmitter deficiency that is at the core.

The neurotransmitter model of depression is actually kind of antiquated now even as that’s still where pharmacologic interventions go because there’s still patents on those SSRI’s and things like that and the

And all the urinary transmitter testing--just don’t even get me started on that-and this is not just my opinion (I have an


article about this on my on my website, called The Wild and Wacky World of Neurotransmitter Testing, by the way), is a total waste of money because most of these things don’t cross the blood brain barrier. Norepinephrine does but the rest, for the most part, really don’t. So all the supposedly supportive studies are sort of around mainly the one neurotransmitter that can crosses the blood brain barrier while the rest don’t. And what happens on one side of the blood brain barrier is not a reflection of what’s going on on the other side. I digress a little bit, but anyway where the research related to conditions like depression are going are into the realm 35

of what is being referred to today as “the cytokine model of depression”. In other words, increasingly depression is being seen as an inflammatory disorder and it is possible that inflammation may at least possibly be gut based (getting back to your question about the gut). The microbiome is the darling of everybody’s attention right now and understandably so. But it’s not the whole equation--and it may not even be the most important equation--but it’s certainly a meaningful part of the picture. That inflammatory influence can also come from things like autoimmune involvement which I actually see as perhaps the single greatest health burden right now

facing the planet and easily the most underappreciated.

you can hit that might be causing it.” There are a lot of things that are feeding Or it could be other free into that equation. So you’ve radical processes or it could got to break it down and be just simply food sensifigure it out. Cyrex Labs tivity issues or some manner testing is awesome for that. of immune reactivity to environmental compounds AB: I have to wonder, is that needs to be addressed. this is a chicken or egg Inflammation, especially in thing? Do we heal first the today’s toxic world, is a situ- gut to heal the brain, or do you heal the brain first ation of “swing a dead cat because they’re connected? and see how many things


NG: I think it’s probably a bit easier to go at it from the...

MM: That’s all we have space for in this issue however, you can download the full article for free by going to http://lowcarbmag. com/nora-gedgaudasthe-full-interview/ And keep an eye out for www.primalbody-primalmind. com and

Nora Gedgaudas Apart from her roughly 20-years of experience in clinical practice combining Neurofeedback with quality nutritional consultation and Nutritional Therapy Nora Gedgaudas went on to become a resoundingly successful author of two ground-breaking, best-selling books, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and A Longer Life (which spent close to a week as #1 in all health and medical-related categories on and her eBook, Rethinking Fatigue: What Your Adrenals are Really Telling You and What You Can Do About It (foreword written by functional medicine pioneer, Datis Kharrazian, DHSc, DC, MS) which additionally spent time as #1 on Amazon books in the categories of Endocrinology and Metabolism, as well as Chronic Fatigue and Fibromyalgia). Nora additionally co-authored the book, Going Paleo: Your Complete Guide To Changing the Way You Look and Feel, For Good (published by Pan McMillan books in Australia) with international celebrity chef, Pete Evans. This book also enjoyed an extended position as Australia’s number one best-selling book in 2015. Nora was also a contributing author to the highly successful book written by Jimmy Moore titled, Keto-Clarity: Your Definitive Guide to the Benefits of a Low Carb, High Fat Diet.

Author’s Page URL on LCM

Author’s Facebook URL

Author’s Website URL

Author’s Twitter

Author’s Other Links:

Artisan Cheese


Makers Capriole Goat Cheese



Just as we will never know which adventurous soul was the first to find that oysters were more than a frightening-looking sea rock, the origins of cheesemaking are similarly lost to time. But a few millennia ago, as best as we can guess, a traveler decided to bring along some milk (likely from a goat) to quench his (or her) thirst along the journey. Jostled about in the calf-skin pouch, the milk was exposed to the natural enzymes excreted by the animal-skin and turned semi-solid. The surprised traveler discovered that something edible, if not delicious, had been created. Things have improved since then. The refinement of cheese over the ages largely mirrors that of human progress itself. Like much of history, culinary and otherwise, it was all about preservation –preparing for harder times by turning a highly perishable item like milk into something longer-lasting. French peasants would use their small surplus from one or two animals and ladle curd into discs that would become the forebears of Camembert and Brie. The monks of Medieval Europe used their larger herds and highly-organized lifestyle to turn, brush, and wash the rinds of a library of meticulously-catalogued wheels. Swiss herdsmen would trek up the Alps in the spring so that their animals could graze on the abundance of flora that the melting snows left behind. Because going up and down was such hard work, these clever cheesemakers pooled their milk and made enormous, hardy wheels that could be transported just once when the weather changed. It is also why modern Swiss cheese is low in sodium, because who wants to haul bags of salt up a mountainside? 41

So you get the idea. Cheese is intimately tied to place; the landscapes that shape the people, and the people that shape the curd. What is also clear is that people who love cheese really love cheese. Per capita cheese consumption rose again in the United States last year, with the average person consuming over 33 pounds shaved onto salads, spread onto crackers, or melted atop pizzas or burgers. Americans still have a ways to go, however, in order to catch up with the cheese-loving French (who consumed almost 53 pounds per person) as well as the feta-mad Greeks (who consumed 55). So certain is this love that many stolid, stately Italian banks routinely accept wheels of Parmigiano-Reggiano as collateral in multi-million dollar business transactions. Because it gains value the longer it ages, authentic Parmigiano-Reggiano, the “King of Cheeses�, is regarded as one of the safest investments on the market.


Artisan cheeses (i.e. not the individually-wrapped-orange slices) are also becoming increasingly popular for dieters looking to get the most flavor-bang for their caloric-buck. For many years nutritionists balked at the high-fat content of some cheeses. Only recently have studies shown that not all fats are created equal and that unlike the saturated fats found in processed foods, artisan cheeses are rich in trans-dairy fats, those linked to numerous health benefits including weight loss. Already high in protein, calcium, and many beneficial vitamins, many health experts are now encouraging artisan cheese, 43

not as a decadence, but as a flavorful component of a balanced diet. So while the human affinity for fancy, fussed-over curds may not be new, what is new, or what is perhaps being rediscovered, is the simple pleasure of tasting your food rather than mindlessly consuming it. In this regard, there are no better morsels to marvel over than the centuries of history and tradition that have been poured into a well-crafted cheese. Mankind’s need for food preservation has led us to flavorful inspiration, all that’s required to partake is a moment to sit, savor, and truly taste.

JUDY SCHAD BIO Judy Schad is in her third vocation—teacher, mother, and now, cheese maker. Growing up in the summers on her grandparent’s southern Indiana farm, she learned to cook and appreciate fresh, wonderful food, simply but lovingly prepared. After marrying her husband Larry, a southern Indiana attorney, she taught English for several years before having three children and going back to school to work on a PhD in Renaissance Literature. At University of Louisville she was both fiction and general editor of the Louisville Review. In 1977 the family moved to a hill farm just north of Louisville. Judy is now cheesemaker/ owner of Capriole Farms

in southern Indiana and has been making cheese for 30 years. Until 2012 she managed a herd of 500 goats, but in 2013 sold the herd and now buys goat milk from several Indiana producers. She’s been both a speaker and cheese judge at several international

conferences and events in Italy and France, served as board member, conference chair, and vice-president of the American Cheese Society, board member 44

of the American Dairy Goat Association, member of Women Chefs and Restauranteurs and recipient of their ‘Outstanding in Her Field Award’. She has achieved the status of Maitre du Fromage prudhomme in the international Guilde de Fromagers.

Judy is one of the first of a group of women who began making goat cheeses in their kitchens in the 1980s and started a movement of artisan cheeses that

has grown quickly over the years. Along with her friends Mary Keehn of Cypress Grove, Paula Lambert of the Mozzarella Co., and Allison Hooper of Vermont Butter and Cheese, Judy

began cheesemaking in her kitchen. “When we went to the early ACS conferences in the 80s there were maybe a hundred cheeses at our festivals. Now” she says “there are 1,400. All

of us who were there in the beginning are proud that by supporting each other, we helped make this happen.”

CAPRIOLE HISTORY When Judy and Larry Schad they would ever make goat and Saanen dairy goats, 2 moved from the suburbs cheese. Cheese making Great Pyrenees, and a 2 foot Welshman (Corgi) who is expert at catching flies mid-air. They named their farm Capriole, a movement in dance and horsemanship, and the exuberant gymnastics of goat babies in the spring.

of Louisville Kentucky in 1978 to an 80 acre farm in the southern Indiana Hills, they had no idea they had bought Larry’s great, great grandfather’s farm, or that

began with a 4-H project for their 3 children and a single, hard headed goat named Christine. Their farm family now includes 7 grandchildren, 500 Alpine 45

Capriole is a farmstead production using only their own farm produced goat milk to make their cheeses. Here, taste comes first, which is perhaps why Capriole is a consistent award winner

at American Cheese Society competitions, has won the coveted Best-of-Show for their little, ripened boulet, the Wabash Cannonball. Judy believes that “if a cheese is perfect and memorable, the message will follow—sustainability, locally grown, family farmed, natural, humane. “All these are important, but first, it’s got to be about taste.” Capriole produces a variety of fresh, ripened, and aged raw milk cheeses in a traditional, hands-on process that begins & ends with the fields and animals. “It’s a style of animal management,“ Judy says “that demands constant stewardship, an old fashioned sort of milk operation where animals are selected for general health, longevity, and milk flavor as well as for production.” Given a choice animals largely choose what they need and have constant access to outside woodland pasture. Capriole cheeses are rooted in French tradition but their adaptations have made them distinctly American Originals. Combining old world traditions with her southern and Midwestern food roots, Judy still contends that it all began in the kitchen as “just another aspect of farm cooking and food preservation”. Primarily hand produced, her cheeses require the care given by all good cooks--a developed palate, personal attention to detail, and a refusal to accept anything short of the best. 46


WHAT IS FARMSTEAD? A Farmstead cheese is not made from purchased milk but is produced only from the milk of animals that live and are stewarded on

a family farm in an interdependent process. In our increasingly industrialized food chain, farmstead cheese production is both


a challenge and a unique treasure reflecting real people, a real place, and real food.

ARE WE ORGANIC? While we’re not able to obtain many of the organically grown feed ingredients that would enable us to label our goat milk products “certified organic”, we use organic feeds when available. Like dairy cattle, our dairy goats are fed the finest quality alfalfa and grass hay. We also feed a mixture of grain that’s free of antibiotics, preservatives or chemical additives, and animal by-products (except for whey and milk). We do not use growth hormones such as BST to increase milk production and we medicate only to save an animal’s life. The milk from the treated doe

is discarded for a long period of time to insure that no drugs ever enter the human food chain. We do use organic practices at Capriole—no insecticides or pesticides, etc.--and biological insects and trapping for fly control. We believe in as natural approach as possible to animal husbandry and our dairy goats are raised “free range” and humanely. Goats, unlike sheep or cattle, do not tolerate rain or wind, therefore adequate shelter must be provided at all times to protect from inclement weather. Being social, gregarious animals, goats must not be kept in 49

isolation, but housed within sight or sound of goats or other animals. All of our goats have names, distinct personalities and a good life here on the farm. Most are born and die here and are euthanized humanely when necessary. After an animal has lived here for her lifetime, and given us milk and babies, she is retired to live out her life with us. This year we applied for HFAC (Humane Farm Animal Certification). It’s what we’ve already done for years but a way of letting our customers know that there is an agency that underwrites our practices.

SUSTAINABILITY STATEMENT (for Chicago Green City managed humanely with Market) respect for the present and future of the herd and the land. Goats, by choice, are very wise, clean animals. They won’t eat off the ground where they defecate and prefer to browse taller plants rather than pasture. We rotate them seasonally in woodland paddocks of Much of this repeats what sassafras, cedar, honeyis on previous pages but suckle, and sumac. Most our philosophy of farming hay is grown on the farm. and cheesemaking and The small amount of grain animal husbandry is better given at milking contains stated here. no growth hormone or Capriole is a circle that animal by-products other connects the land, animal, than whey and milk. maker, and cheese. We live Maintaining the genetics on the same farm owned we began with 30 years ago, by our great, great grand we’ve bred for milk flavor, parents over 150 years ago, productivity, and cheese and our animals live and components, as well as for die where they were born; health, conformation, dairy nurturing their manure fertilizes the personality, fields that feed them; their skills, and longevity (very milk produces world class important here since we do cheeses. All this is just a not replace animals from short walk from our barns outside our herd). Animals that occasionally become ill and home. are treated on the advice of The land and our “girls” (and a veterinarian; they’re not a few fortunate “guys”) are sent to a processing plant 50

or to someone else’s herd because they are no longer considered ‘organic’ or useful. As a vital part of our farm life, any animal that will not survive, is euthanized quietly, humanely, and in the same familiar surroundings where it has lived. Little bucks are sold to local farmers who raise them for meat. The average life of an animal here is 7-8 years and many are still milking at 8-11 years old. Old does are “retired” after productive lives to a pen where they can help nurture newborns. Our milk and cheeses are routinely monitored for safety through a self imposed HACCP (Hazard Analysis Critical Control Point Program). While we’re also regulated by state and federal agencies, our own guidelines are much more stringent in addressing human health hazards. Our cheesemaking began in the farmhouse kitchen almost 30 years ago with

a 4-H project for our children. In 1988 we began commercial production, and our goal was, and still is, to produce cheeses that could sit comfortably on shelves and cheese boards next to the best of Europe. Over the years we have been honored with numerous national and international awards, including a prestigious Best-of-Show from the American Cheese Society and membership in La Guilde du Fromagers. We are members of the Raw Milk Cheesemaker’s Association and have spearheaded the American Raw Milk Cheese Presidia project of Slow Food USA. The success of our cheeses reflects a place and the people who live and work there. A Farmstead cheese is not made from purchased milk but is produced only from the milk of animals that live and are stewarded on a family farm in an interdependent process. Find out more about Capriole Goat Cheese - http://www.



“Dessert without cheese is like a beauty with only one eye” - Jean Anthelme Brillat-Savarin 52

Ingredients: €€

€€ €€

€€ €€ €€ €€

€€ €€ €€ €€

8-10 oz fresh Capriole goat cheese, softened2 cups fresh herbs, chopped Olive oil 1 small, sweet watermelon (red or yellow), cut into dice or balls, as preferred 1 small to medium cantaloupe, cut as preferred 1 cup kalamata olives, pitted and chopped ½ pint cherry tomatoes, cut in half 4-5 oz baby salad greens and herbs (arugula, basil, tarragon, parley, mint, or a combination) Extra virgin olive oil, to taste Chopped tarragon, to taste Minus 8 vinegar (or other vinegar, as preferred), to taste Salt and pepper to taste

Procedure: 1. Blend goat cheese and herbs in processor or by hand [I think the processor ruins texture]. Add a small amount of olive oil to moisten and smooth the mixture. Set aside. 2. Mix melon, olives, tomatoes, and greens together. Toss with salt and pepper and chopped tarragon to taste. Drizzle with olive oil, and toss gently. Add vinegar to taste, and toss again. 3. Plate as desired, individually or family style, with a heap of salad garnished with goat cheese quenelles (goat cheese shaped in ovals with two spoons) or scooped with a melon baller. If desired, drizzle with herb oil (1 cup of herbs pureed with grapeseed oil (do not use olive oil for this as the heat generated by the blender will make it bitter.) Serve cold. Serves 6.


Featured Festivals




We all know that eating fresh fruits and vegetables is an essential part of our daily diet. Many people are now choosing locally grown when shopping for produce. But buying locally grown food is not only good for the environment and the economy, it’s also great for your health. 55

The key word in describing the health benefit of locally grown is “fresh.� Since the produce is local, it is fresher than produce that has come from the mainland. Fresher produce means better and more nutritious. How? Fruits and vegetables lose their optimal nutritional value as soon as they are picked. When picked, vitamins such as C, E, A, and some B vitamins begin to deteriorate and thus decrease. Other factors such as the exposure to air, artificial lights,


and temperature changes can also contribute to the decrease in nutritional value. Thus, the longer the food sits the more it decreases in nutritional value. That is not to say that you will not get much out of eating fresh produce even if it was picked a week or two ago. It still provides a lot of nutrients but it just won’t be as optimally rich as when first picked. Another health benefit to buying locally grown is that you are getting produce at its peak state. Local farms can allow their fruits and

Buy Local vegetables to ripen longer or even fully ripen, which also adds to nutrition.

Buying local diversifies, stabilizes and strengthens the local economy.

There is a movement growing in communities across the nation. Building strong local, green and fair economies is really just a return to something that has worked for people in the past. By supporting locally owned and independent businesses with our dollars, they support us with their community partnership.

Eat and Drink Local

Buying local means more money stays local benefitting you and your community. Local businesses are more likely to do business with fellow local businesses thereby multiplying these benefits. Since local businesses care about their own community, customer service is more personable. Additionally, local business owners will invest in the community they live in so buying local is an investment in your community’s future. Supporting local means supporting the unique character of your area so help make your community your own.

Eating and drinking local is the best way to truly experience the unique flavor of your area since every community has it’s own distinct cornucopia of shops and restaurants. Often times, local food is of better quality and flavor. Local food is fresher, and therefore healthier. Local food is also better for the environment because the fewer miles your food travels, the fewergreenhouse gases are released

Play Local

We are pleased to introduce Sustainable Business Network of Massachusetts’ (SBN) Local Craft Spirits Festival. This is our 7th fall event promoting local craft spirits, brews and artisan beverages. This year the Local Craft Spirits Festival is produced in collaboration with the Massachusetts Distillers Alliance and the Central Square Business Association/ Central Square Cultural District. SBN is excited about our new location in Central Square Cambridge, home of the Taste of Cambridge in University Park, Cambridge.

The most enjoyable part of the local movement is playing local. Go to a nearby museum or park. Walk, run, hike, or climb local. Whatever you do, playing local is an exciting way to truly appreciate your local community and all it has to offer. Playing local builds a sense of community as you interact with your neighbors and friends. It is an easy way to appreciate local traditions. Playing local is also more environmentally friendly since less travel time means fewer greenhouse gases.



The Local Craft Spirits Festival will gather hundreds of patrons to celebrate the makers of local spirits, artisan beverages, mead, cider and craft brews. Meet the makers behind the distilled products and artisan craft beverages, participate in cocktail demos, enjoy local food, and get to choose Boston’s best local craft Mixologist.

will be on sale VIP tickets are back and this year we’re amping them up! What’s included with the general admission ticket? –– ––

Local Craft Spirits Festival is affiliated with and is a major annual fundraiser for the Annual Boston Local Food Festival, considered New England’s largest one day Farmers’ Market and a celebration of local food. At this year’s Local Craft Spirits Festival, more than 100 local beverage tastings and local food 59


–– –– –– –– –– ––

4:00 pm festival entry 3 hours of unlimited tastings from our participating craft distilleries, cideries, meaderies, artisan beverage, and craft brew vendors Access to purchase delicious local food for only $6 or less per serving Live music and entertainment Festival Guide with listing of all vendors Compostable tasting cup Cocktail demos Cocktail Throwdown supporting the local food movement by raising much needed funds for the Boston Local Food Program

VIP tickets holders get all of the above PLUS: ~ ~ Early admission starting at 3:00 pm ~ ~ Fast lane check-in + Swag ~ ~ One meal voucher to redeem at any of the participating food vendors (including food trucks) ~ ~ $10 off towards the 2017 SBN’s 6th Hyper-Local Craft Brewfest at The Armory, Somerville Launched in 1988, the Sustainable Business Network of Massachusetts (SBN) is a 501(c)(3) nonprofit organization based in Cambridge, MA with the mission to build a Massachusetts economy that is local, green and fair. With over 1000 locally owned and independent businesses, 60

affiliates and individuals participating in SBN’s projects and programs, SBN remains the leading organization of sustainable business in the state. SBN’s Executive Director Laury Hammel was named one of the three people leading the Green Movement in Boston by CBS Boston!

take action. Today we are building on that history in a new, intense effort to make significant progress toward a sustainable world.

SBN has over 20 years of experience in bringing together business leaders and others interested in topics such as business ethics, local economy building, environmental sustainability, social and environmental justice, and local food to share information and

Link to know more details about the festival - http://sbnmass. org/ai1ec_event/local-craft-spirits-festival/?instance_id=1131


The Local Craft Spirits Festival will be held on October 15, 2016 @ 4:00 pm – 7:00 pm at University Park38 Sidney St Cambridge,MA 02139 USA

Learn more about Sustainable Business Network of Massachusetts

Low Carb Sour Whiskey Recipe

November is here and this means Thanksgiving celebration will soon be upon us. Among many other temptations coming our way, it is certain that there will be plenty of drinking going on. Try this low carb concoction and you’ll be enjoying your Thanksgiving party without the hassle. 62

Ingredients: –– –– –– –– –– ––

4 cups ice cubes 1 cup lime juice 12 ounces whiskey 8 teaspoons Stevia powder 4 teaspoon sugar free cherry lime syrup Freshly sliced lime for garnish

Procedure: Put all the ingredients (except the lime) in a blender and blend until you get a smooth mixture. Pour into chilled glasses and garnish with a lime. Serving: 4 Carb per serving: 5.3

I Love Chocolate Fest

Sunday, November 20, 2016 11am-5pm Old Bethpage Village Restoration Old Bethpage, New York

Free Samples, Tons of Chocolate, Wine Tasting, Family Fun, Meet Santa Claus For more info about The I Love Chocolate Fest go to link 64

From Bean to Bar, How Chocolate is Made Article by Deborah Dufton Ah chocolate, is there anything more wonderful? Humans have been enjoying chocolate for a long time. Researchers from The University of Pennsylvania discovered cacao residue on excavated pottery that was over 3,000 years old, making it the oldest known use of chocolate. Throughout most of history, chocolate has

been consumed as a drink, and not the sweet beverage known as hot chocolate we think of today. It was a bitter liquid that was brewed from fermented cacao beans and often combined with hot chillis. Chocolate in bar form wasn’t introduced until 1847 when Joseph Fry began mixing cocoa, sugar, and cocoa butter to create a


mixture that was able to be molded into a bar. So how is the delicious, sweet chocolate we love today created? Well, in fact chocolate does grow on trees! Tropical Cacao trees found in Central and South America as well as Africa, which produces nearly 70% of cacao, produce pods. One cacao tree can produce as many as 2,000 pods

in a year. The ripened pods, which are between 6 and 10 inches long and around 4 inches across are harvested by hand twice yearly. Each pod contains around 40 beans. The beans are then fermented. The process of fermentation removes much of the natural bitterness of cacao and exposes its chocolate taste. The beans can take over a week covered in banana leaves to ferment, and are turned occasionally.

are better for turning the roasted beans into chocolate, and most beans are shipped north to manufacturers who are far from where the beans were grown.

Once fermented, the beans are dried either in the sun or near a fire. Each method of drying the beans, like every step in the chocolate making process, produces a distinct flavor. The dried beans are then roasted for up to two hours to bring out more of the chocolatey flavor.

To make the chocolate into the smooth and creamy concoction that we all love, the mixture is then “conched�, which means that it goes through a machine that smashes, mixes, and aerates the chocolate. Conching can last for up to six days.

Although hot climates are required for growing cocoa, cooler climates


Next, the beans are cracked open and their shells are removed, leaving pieces called nibs. The nibs are ground into a paste that becomes chocolate liquor. At this point, sugar, cocoa butter, vanilla, and sometimes milk will be added.

Lastly, the chocolate is cooled and poured into molds to harden. Once removed, it is ready to eat and enjoy.

10 Cool Chocolate Facts 1) Chocolate has anti-bacterial properties that help prevent tooth decay. Can anyone say chocolate toothpaste? 2) The smell of chocolate helps you relax. 3) Eating dark chocolate daily lowers your risk of getting heart disease by 33%. 4) During the shower scene in Alfred Hitchcock’s Psycho, Chocolate Syrup was used as blood. 5) The percentage label on dark chocolate signifies the amount of cocoa the chocolate contains. So 70% dark chocolate means that 70% of the chocolate is from cocoa. That also means less sugar, which means lower carbs. Dark chocolate needs to be at least 60% cocoa to get its health benefits. 6) Chocolate increases endorphin levels in the brain and acts like an antidepressant-no secret there! 7) Chocolate allergies are almost unheard of. 8) White Chocolate isn’t really chocolate since it has no cocoa in it. 9) It takes about 400 cacao beans to make a pound of chocolate 10) Soldiers during the American Revolution were sometimes paid in chocolate.


The I Love Chocolate Fest Low Carb Salted Hot Chocolate


Ingredients: –– –– –– –– ––

2.5 Tablespoons of Unsweetened Cocoa 4 Tablespoons of Half and Half ½ Cup of Water 1/8 Teaspoon of Salt 2-3 Tablespoons of preferred sweetener

Procedure: Mix the Cocoa, Salt, and sweetener in a mug. Heat Water and Half and Half in the microwave for 1-2 minutes. Pour into mug and stir. Enjoy! 5 Net Carbs, 105 Calories

Low Carb Top Blogs Low Carb Paleo Show

Low Carb Top Blogs

In this new series of articles, we look at the best lowcarb blogs on the planet. We’re doing this because we like to pass on details about only the best places to get top class information.

us and you about what they do and why they do it so that you can get to know them better and get an idea about whether or not they can help you. Now don’t forget - if you know about a great blog let us know via email or use the contact form on the website.

We have looked far and wide for only those people who provide top content or excellent service. Many of the ones we’ll be looking at come from our own findings yet many more are ones you’ve told us about. Then after careful review, top candidates get asked to tell70 The blog we recommend this month 70

Hanna Boëthius

founder of Hanna Diabetes Expert Hanna Boëthius loves helping people with diabetes to be healthier and be more confident with figuring out a few, simple lifestyle changes. Being a certified nutrition coach, as well as having lived with Diabetes Type 1 for over 30 years has left her with many tricks up her sleeve to find solutions quickly and turn them into lasting results. Unlike a CDE or your doctor, Hanna helps you to find complementary ways to feel confident with diabetes. Focusing on things your care team won’t even think of, she gives you the power to

71 71

know what’s going on, not feel alone and be motivated in taking care of yourself. And, most importantly, be a healthier you. Author’s Page URL on LCM Author’s Facebook Page hannadiabetesexpert Author’s Website URL

Pick of the Podcasts

b r a C w p o L g To a M casts d o P You are always asking things like “what podcasts can we recommend” so we went out and researched the top podcasts in terms of content, quality of content, variety of subjects covered, standard of guests, usability of information, popularity and more. To be frank, there are a lot of podcasts so we had to divide them up into three main categories… •

Low Carb


Health - that covers things like exercise,

dietary information, medical and so on.

Each month, we’ll review these and see how they compare with each other and new ones as they appear, and that’s where you come in. Please let us know about any podcasts that you think are worthy of being in the top five for each of these categories as we don’t want anyone else to miss out on good information. also, you can vote for them too by sending an email to us at Simply list them in order from best to worst. There are a whole lot more that nearly made it into the top position so you could make the difference about who gets in and who gets the top slots. Here are this month’s selection of Low Carb Mags 72 top 5 Podcasts

Livin La Vida Low Carb

http://www.thelivinlowcarbshow. com/shownotes

Latest Episode Board-certified family physician and ketogenic diet practitioner Dr. Jeffry Gerber is our special 2016 Low-Carb Cruise guest speaker featured in Episode 1151 of “The Livin’ La Vida Low-Carb Show.”

Audio only


Low Carb Paleo Show

Hosts: Alain Braux and Mark Moxom interview Jill Morris Jill Morris did exactly that. She misses her crackers but rather than just moan about it she did something about it and set up a company to make some of the nicest, crunchiest crackers you can find‌ Here’s her story


and Video


The Low Carb Healthy Fat Podcast

Latest Episode Alzheimer’s is on the up, and as with many diseases, diet is being linked. While the LCHF diet cannot reverse the onset of Alzheimer’s, research shows it come help with improved function. Hear from Dr Ann Childers in this episode of the LCHF Podcast..

Audio only


Ask the Low Carb Experts

Latest Episode In Episode 52 of “Ask The Low-Carb Experts” the timely and very relevant topic of “All Things Fermented (Fermentation 101).”

Audio only


Real Meal Revolution

Latest Episode

On today’s episode of Real Meal Radio we return to our previous two guests Jonno Proudfoot and Leon Gazet Du Chattelier and ahead of the 2016 Comrades Marathon which takes place in May. chat about the high level philosophy of changing training strategy from the conventional Comrades Marathon training where we have previously focused on volume, to the CrossFit methodology of training.

Audio only


Balanced Bites

Latest Episode

Podcast Episode #259: Severe Eczema & Miserable PMS, Hair Loss, & Acid Reflux

Audio only


The Primal Blueprint Podcast

Latest Episode Eileen Laird is a writer, podcast host, and autoimmune warrior, who is reversing rheumatoid arthritis through the PALEO DIET and lifestyle. She’s the author of the book, A Simple Guide to the Paleo Autoimmune Protocol. Her popular blog, Phoenix Helix, receives 1 million unique visitors annually. There, she features recipes, research and personal stories about the autoimmune experience. She also writes Autoimmune Answers, a regular column in in PaleoMagazine, and is the host of the Phoenix Helix Podcast, the only paleo podcast focused 100% on autoimmune healing

Audio only

and Video


The Paleo Solution Podcast

Latest Episode This episode we have my friend Andy Petranek on the show. Andy is co-founder of Whole Life Challenge, owner of CrossFit LA, a former professional adventure racer, extreme athlete, and master whitewater KAYAKER and mountaineer. Listen in as we talk CrossFit, Whole Life Challenge, and more. Audio only


The Primal Show

Latest Episode Episode #44 Guest Celebrity Chef Pete Evans is interviewed by show host Heath Squier. Pete is captivating in this 50 min interview as he provides in depth information about Paleo and how he has cooked for celebrities around the world while teaching them how to achieve optimal health through Paleo. He discusses recent controversial subjects in Australian news and also talks about the launch of his new company The Paleo Way and how people around the world rid themselves of inflammation and extra weight.

Audio only

and Video


Nom Nom Paleo Podcast

Latest Episode Have you missed listening to our voices? At long last, we’ve got another podcast episode for you! In this episode, we’re departing from our usual format. Rather than sharing our crushes of the week or what we ate, this episode is all about YOU. Or more specifically, it’s all about answering your burning questions.

Audio only


Rebooted Body

Latest Episode I was recently interviewed by Dr. Michael Ruscio on his podcast, Dr. Ruscio Radio. We talk all about cravings, being consistent with healthy habits, and why most people are struggling to find success even though they may know what they need to be doing.

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TED Talks Health

Latest Episode The healthcare industry in America is Latest Episode so focused on pathology, surgery and pharmacology — on what doctors “do” to patients — that it often overlooks the values of the human beings it’s supposed to care for. Palliative care physician Timothy Ihrig explains the benefits of a different approach, one that fosters a patient’s overall quality of life and navigates serious illness from diagnosis to death with dignity and compassion.

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The Fitcast

Latest Episode Krista Scott-Dixon returns to talk with Kevin about successful behavior change that actually works. Kevin has been working with her the last 10 weeks and they discuss what they have observed and discovered.

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The Jillian Michaels Show

Latest Episode Equal Parts Diversity

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Underground Wellness Radio

Latest Episode On today’s final episode of Underground Wellness Radio, Reed and I get together one last time to show you how to become your own health detective ‌ one who stops chasing symptoms and gets to the root cause.

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Whats going on in the world of GMO (Genetically Modified Organisms) Author Alain Braux keeps us up to date with the latest news from around the world.

GMO India: Farming makes a comeback in India, as growers return to traditional, organic practices

GMO World: Will The Bayer-monsanto Deal Fail The Food System? by Jade Scipioni

GMO US and EU: Consumers Call for Regulation of New Genetic Modification Techniques - Sustainable Pulse

GMO Brazil: Unique Study Causes Global Concerns over Glyphosate Damage to Freshwater Ecosystems

GMO USA: General Mills Sued over Glyphosate Contamination in ‘Natural’ Nature Valley Snack Sustainable Pulse

GMO Italy: Italian Health Ministry Puts Strict Restrictions on Glyphosate Herbicides - Sustainable Pulse

GMO USA: Glyphosate damages reproductive development in rats, increasing risk for cancer & infertility by Gutteriez

GMO USA: First GMO ever produced by genetic engineering poisoned thousands of Americans by Isabelle Z

GMO Europe: GMO soybean gets the green light from EU food safety authority - Agriland

GMO Nigeria: “The Growing Menace of the Monsantoinduced Pro-GMO Lobby in Nigeria�


50th Annual Original Terlingua Int’l Chili Championship Cookoff 2016 Join the 50th Annual Original Terlingua Int’l Chili Championship as they celebrate the 50th Annual 2016 Original Terlingua International Frank X. Tolbert Wick Fowler Championship Chili Cookoff! The purpose of our Charter is to raise Money for Charity through the Love, Appreciation and Promotion of Chili! November 2-5, 2016 Terlingua, Texas ***Image by Vera Kratochvil***

6th Annual Cocoa Crawl The best local restaurants in Downtown Rehoboth want you to come Wine, Dine and Shop! Experience all that Downtown Rehoboth has to offer while benefiting local causes. Purchase a wristband and enjoy great deals, delectable drinks, art by Delaware artisans, desserts and fall treats...inside participating stores. Proceeds benefit local charities. November 4, 2016 Rehoboth Beach, Delaware

Apple Festival Embrace the timeless traditions of our Bucks County festivals, displays and competitions. There’s no better place to celebrate your favorite holidays and seasons than at the 23 traditional festivals and events that fill the Peddler’s Village calendar. Taste the bounty of the harvest at Strawberry and Apple Festivals. See the wonder on the faces of the children at Grand Illumination Celebration and the Christmas Festival. For over 53 years, Peddler’s Village has been a top pick for things to do in Bucks County. November 5-6, 2016 Lahaska, Pennsylvania

4th Annual Coffee & Tea Festival: Philly Philadelphia is gearing up for the 4th annual Coffee & Tea Festival! Join more than 50 exhibitors from around the nation as they pour tastings of their finest coffees and teas, and introduce you to new and awardwinning products! This international extravaganza celebrating all things coffee and tea will offer two days of seminars from well-known industry pros and pioneers, pairings, tastings and more! The exhibit hall will also feature some of the most delectable sweet and savory foods to compliment the spectacular collection of local and national coffees and teas. November 5-6, 2016 Philadelphia, Pennsylvania

23 Annual World’s Championship Shrimp Cook-Off rd ShrimpCookOff.aspx Dozens of contestants and thousands of attendees will be treated to world famous shrimp recipes and a variety of family entertainment at the World’s Championship Shrimp Cook-Off, scheduled to be held in Port Isabel the first Sunday in November Annually, from 10 am to 6 pm. November 6, 2016 Port Isabel, Texas

Fall Garden Festival Get your garden ready and experience the best of fall in South Florida at the Fall Garden Festival featuring the Ramble! Learn gardening tips from Fairchild experts and learn what to plant and where and how to care for them all season long! Stop in for captivating cooking demonstrations by some of Miami’s top chefs! Find out what chefs are using to spice up their dishes for the fall and winter season! Hunt for treasures at Fairchild Flea to discover truly unique vintage finds, rare book and cool trinkets! Start your holiday shopping with vendors selling handmade jewelry, candles, art and much more! November 11, 2016 Coral 96 Gables, Florida

Green Festival Expo Green Festival is America’s largest and longestrunning sustainability and green living event. We bring together the world’s most trusted companies, innovative brands, national and local businesses, pioneering thinkers, and conscious consumers in one place to promote the best in sustainability and green living. Green Festival offers something for everyone, with the widest selection of products and services to work green, play green and live green from food, fashion and health to energy, construction and design. People can shop and enjoy vegan, vegetarian, organic foods, hands-on demos, educational activities and inspirational speakers. November 11-13, 2016 San Francisco, California

Wild Mushroom Cook-off wild-mushroom-cook-off/ Join us at the Cook-off to see what our local Oregon chefs have prepared with these gems of the autumn harvest. Enjoy a live cooking demonstration, live music, a wild mushroom identification booth, wine & beer, food vendors, and wild mushrooms for sale. November 12, 2016 Lincoln City, Oregon


Cheese and Chocolate Weekend Guests at this special event can experience Winehaven’s unique specialty wines paired with local cheeses and gourmet chocolates. November 19-20, 2016 Chisago City, Minnesota

The I Love Chocolate Fest Over 30 Chocolate Exhibitors, plus additional exhibitors with Wine, Crafts and Giveaways. Enjoy free samples and purchase delicious and unique Chocolate Treats. Wine Tastings from Local Vineyards. Meet Santa Claus. Plus, your Chocolate Fest ticket includes admission to the Old Bethpage Village Restoration, a living history museum where you can step back in time and experience life as it was on Long Island during the 1800’s. Celebrate an 1863 Thanksgiving, with live fiddle music, children’s games, and demonstrations. Costumed interpreters who bring the era to life. November 20, 2016 Old Bethpage, New York

12 Annual OldFashioned Christmas Festival th Christmas time is a special time of year in the Historic Richmond Depot District. During this magical season our neighborhood comes alive with attractions and events for young and old alike. We have added several new events for 2016 at Richmond Furniture Gallery that we’re sure your entire family will enjoy! November 29, December 6 & 13, 2016 Richmond, Indiana

Christmas on the Comstock Step back in time this holiday season and celebrate Christmas as they did in the 19th century. Historic Virginia City hosts its annual Christmas on the Comstock this December, offering a Victorianstyle holiday celebration. There are festivities for all ages ranging from unique boutique holiday shopping, specials, a holiday parade on December 5 and more. Check back soon for a full listing of holiday events in Virginia City. December 1-31, 2016 Virginia City, Nevada

South Florida VegFest South Florida VegFest celebrates plant-based living, with free food samples, 125+ food vendors, chef demonstrations, yoga + fitness classes, and activities for kids. There’s something for everyone! December 3, 2016 Ft Lauderdale, Florida


Naked Beauty / Symulast Method Program We took the time to interview the person who devised this system - Joey Atlas (in December’s mag). It’s the result of 20 years experience in successfully helping women deal with cellulite. The link we’ve given below will take you to a page with a very informative video that will tell you exactly what cellulite is, why you’ve got it and how you can get rid of it once and for all – regardless of your age or ‘genetics’…” The program includes: 1) NAKED BEAUTY Streaming Online Video Version 2) NAKED BEAUTY PDF/printable version with photos and instructions 3) Your Personal Cellulite Removal Exercise Schedule 4) ‘Top Secret’ Anti-Cellulite Cardio Instructions 5) Flat Sexy Stomach Routine: 9-Minute Online Streaming Video 6) Tightly Toned Arms: 8-Minute Online Streaming Video 7) Free Life-Time Subscription to ‘The Cellulite Files’ 8) Life-Time Anti Cellulite Prevention and Maintenance Cheat-Sheet 9) 60-Day ‘NAKED BEAUTY’ Guarantee: Your Cellulite is Gone or Your Money Back 10) If you claim your Private Client Access Spot today you also get any updates and additions to NAKED BEAUTY at No Charge – FOREVER Click here for more details:

Primal Life Organics Primal Life Organics is a Paleo Skincare Company. Our belief is in healing the body (and the skin) with fresh, real food sources. Our products are the MOST nutrient dense skincare available- why?? Because we make our Skin-Food FRESH when ordered! There are no products on our shelves- just ingredients. When a product is made- it has already been sold. We do not need harmful preservatives in our products, since they are made to be used immediately. Click here for more details:

Lindt Excellence Extra Dark Chocolate Dark 85% tablets have a very intense character. The first impression is somewhat bitter and dry, but the mellowing effect of the cacaobutter ensures this taste is well balanced. A considered tasting will allow you to detect hints of dried fruit, liquorice and tobacco as well as fresh earthy notes. Why we like it? Well who doesn’t like chocolate (apart from Loreta) and really wants to be able to have some even on low carb?

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Bulletproof Coffee Bulletproof® Coffee powerfully energizes you, keeps your focus rock steady, and delivers crucial nutrient density far beyond expectations. Easy to make, Bulletproof® Coffee combines three synergistic elements: Upgraded™ Coffee blended with Brain Octane™ Oil, and unsalted grass-fed butter or ghee. Your result is a frothy mug of morning dynamite. Chef Alain gives this the thumb’s up as he says it helps boost him through a hard weekend at paleoFX.

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Yawp Bars YAWP! bars were initially designed for the Paleo lifestyle. We are happy to say they even meet the standards of the Whole30 program. The Whole30 is a shortterm nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system. Why we like them... Tasty without being too sweet and just the right amount of crunch. Click here for more details: On Amazon:

EPIC Bars The EPIC bar is a 100% grass fed animal based protein bar designed as nature intended. Paleo friendly, gluten free, and low in sugar, we believe that EPIC foods should inspire EPIC health. Why we like them... 100% just right.

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Exo Protein Bars Exo’s mission is to normalize the consumption of insects as a sustainable food source. We believe the way to accomplish this is through healthy, delicious food products that include insects as an ingredient. Our protein bars are formulated to be the perfect introductory vehicle to bring insect protein to the masses. Why we like them. You just don’t get so imotional over eating grasshopper flour and they taste sooo good too.

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Give Me Dirt Toothpaste The dirt is made to boost your natural re-mineralization process and get your teeth back to their strong, sparkly selves.It has a sweet spiced orange flavor that will leave your mouth feeling clean and spicy! Why we like it... Knowing you’re not polluting your body when you clean your teeth is a relief. No fluoride, no chemicals... NO worries!

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Amy’s Organic Medium Chili A milder chili, made from organic red beans and tofu, in a flavorful Mexican sauce, for those who want the taste of chili, but not the heat.

Web link: product-detail/beans-and-chili/000510 On Amazon: B000WCYBEC/?tag=prodwelove-20

Bodybio Pre-Mixed Liquid Minerals Pre-Mixed Liquid Minerals can help: • Support Mineral Density • Swings in Energy • Revitalize The Brain. A convenient way to take a dose of the essential minerals when you may not be able to make your daily liquid mineral drink.

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Primal Kitchen Bars Web link:

On TheAmazon: Primal Kitchen grain-free bars are made with 100% B00K5E9Q7E/?tag=prodwelove-20 Real Food. Food you were born to eat. The Primal Kitchen don’t use dried fruit that contains vegetable oils, sugar or sulphites as commonly found in other snack products.

Click here for more details:

On Amazon:

On Amazon:


Koyo Foods Lemongrass Ginger Dry Ramen Koyo Ramen-lemongrass ginger contain organic noodles. These noodles are made with Organic heirloom wheat flour and sea salt.

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Amy’s Roasted Vegetable Pizza No cheese. Topped with marinated organic shiitake mushrooms, roasted red peppers, sweet onions and marinated artichoke hearts. Non-dairy/no cholesterol.

Click here for more details:

On Amazon: http://0s4. com/r/APIZA

Amy’s Organic Medium Chili /B00C8YFHFO/?tag=prodwelove-20

A milder chili, made from organic red beans and tofu, in a flavorful Mexican sauce, for those who want the taste of chili, but not the heat.

Click here for more details:

On Amazon:

Easy Thanksgiving Recipe Book Thanksgiving is nearly on us and like many low carbers you’ll be turning your thoughts to what delicious food you can prepare. Whether you’re a brand new newbie or have years of experience, simply finding out what dishes other people prepare and particularly how they deal with or even replace the traditional thanksgiving fare with lowcarb versions or alternatives is always interesting as well inspiring. In the ‘Easy Thanksgiving - The Paleo and Lowcarb Way’ Book we’ve included great recipes and techniques that will help you make wiser choices for a thoroughly enjoyable thanksgiving dinner. There are tried and tested recipes for... • Starters • Soups • Main courses and Desserts (including a yummy no bake chocolate fudge cake) It is available as a kindle on and free to those of you with amazon prime accounts. Get your prime account here Note: a couple of recipes do include milk/cream. All recipes are good for OWL and maintenance on LC - remember it’s low carb not no carb.


Zucchini Pad Thai From Kat Jeter & Melinda Caldwell of Home. Made. Interest.

This Zucchini Pad Thai is gluten-free and uses zucchini “zoodles” in place of noodle. It’s a great substitute for traditional pad thai!

Ingredients °° 4 tablespoons rice vinegar °° 2 tablespoons fish sauce °° 2 tablespoons lime juice °° 1 tablespoon SPLENDA® No Calorie °° °° °° °° °° °° °° °°

Sweetener, Granulated 2 eggs 2 tablespoons peanut oil 2 teaspoons chopped garlic 2 large zucchini, spiralized or julienned into thin strips 2 cups bean sprouts, washed and drained 4 scallions, chopped 2 tablespoons fresh chopped cilantro 4 teaspoons chopped peanuts

Directions 1. In a medium saucepan, combine rice vinegar, fish sauce, lime juice, and SPLENDA® No Calorie Sweetener, Granulated and bring to a boil. 2. In a small bowl beat eggs. Pour egg over boiling sauce and allow to cook, breaking up with a fork until just done. Remove from heat and set aside in a bowl. Wipe saucepan clean. 3. In saucepan, sauté peanut oil and garlic. Add zucchini. Sauté for two minutes on medium heat. 4. Stir in scallions. Add sauce, cilantro, and bean sprouts. Sauté on medium heat for three more minutes.

Serving Instructions: Garnish with some chopped peanuts before serving.

Number of Portions: 4

Kat & Melinda are best friends who love to get together and create something awesome. Whether it is a crafty project, hosting a party, home decorating or trying out a new recipe, they enjoy coming up with ideas and seeing if they can make them happen. They started having craft nights a few years ago, getting together weekly to work on their latest Pinterest-inspired project, so they decided to start a blog to share their creations. Sometimes they succeed, sometimes they fail, but they always have fun :). Making time to be creative isn’t always easy. Melinda is a mom of two, Kat is an awesome aunt with a full-time job, but they both agree that being creative doesn’t have to take a ton of time. They love sharing recipe short cuts, tips for party planning, and easy craft ideas that make you look like the next Martha Stewart, without all of the work!

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Low Carb Lasagna (Dairy & Gluten Free) by Diana Keuilian of Real Healthy Recipes While there are plenty of low carb lasagna recipes on the web, each one that I’ve found is very time consuming. A labor intensive dish was not what I was looking for. I needed something that I could whip together in between taking my son to guitar lessons and helping with homework. Start to finish this recipe should not take more than one hour. Make it on a day when your appetite is ferocious‌.this one really satisfies.

Ingredients: For the Noodles: °° 1 small spaghetti squash °° 4 zucchini, sliced into ⅛ inch noodles (see pic) °° 1 Tablespoon olive oil °° 2 garlic cloves, crushed °° Dash of salt and pepper °° 2 teaspoons dried basil

For the filling: °° 1-2 lbs free range ground turkey °° 2 cloves garlic, minced °° 1 yellow onion, chopped °° 2 teaspoons dried oregano °° 1 cup organic marinara sauce

For the assembly: °° 6 egg whites °° 1 cup organic marinara sauce

Directions Preheat oven to 400 degrees F. Lightly grease 2 baking sheets and a 9Ă—13 casserole dish with olive oil.

For the noodles: 1. Cut the spaghetti squash in half, scrape out the seeds, then put into a microwave safe dish with 2 inches of water. Microwave each half separately for 10 minutes. Be careful when removing from microwave, it will be very hot. (If you don’t want to use a microwave then pierce it and bake it whole at 375 F for an hour.) Set aside to cool. Using a mandoline slicer, slice the zucchini into 1/8 inch lasagna noodles.


2. Place in a single layer on the prepared baking sheets. In a small bowl combine the olive oil, salt and pepper and dried basil. Brush over the noodles. Bake at 400 F for 10 minutes.


For the filling:


3. In a large skillet, place the turkey, garlic, onion and oregano over medium high heat. When the turkey is browned add the marinara sauce. Turn off the heat, and scrape the spaghetti squash into the skillet. Mix well. Press down on the filling with a spoon to release as much of the spaghetti squash’s water as possible.

For the assembly: 4. Check out the pictures for the step-by-step. Start by making a single layer of zucchini noodles at the bottom of your casserole dish.



5. Top with 2/3’s of the filling. Crack 3 egg whites over the top of the filling layer. Top with the remaining zucchini noodles, the remaining filling, the remaining marinara, and then carefully crack the remaining 3 egg whites — It’s very important to crack the egg whites on and to not touch them or try to spread them around. This will ensure that they come out looking pretty and white. If you spread them around then it will get cloudy with the marinara sauce and won’t look so much like cheese. 6. Sprinkle a little more oregano and basil on the very top. Bake for 25 minutes and then turn on the broil for about 3 minutes. Enjoy!


Chef’s Tips My time saving solution was to use simple sliced zucchini as noodles, and to mix all of the filling ingredients together rather than make many layers. Another cool idea I had for this recipe was to use egg whites as a cheese substitute. You’d be surprised at how similar baked egg white looks and feels to melted cheese. The family had no clue that this dish was dairy-free!

Number of Portions: 12 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

161 kcal 15 g 9g 3g 7g g

Diana Keuilian is a mommy to Andrew, 9, Chloe, 7, and wife of Bedros Keuilian. Her knack for creating wholesome versions of your favorite comfort food recipes like cake, tacos, cookies, waffles, enchiladas and more by removing the gluten, dairy, soy, grains and cane sugar has earned her the title of The Recipe Hacker!

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Ultimate Keto Burgers by Martina Slajerova of Keto Diet Blog Everybody including me loves burgers. Making this popular comfort food suitable for a low-carb diet starts with the buns. It took me several attempts to finally make a bun that is fluffy and tastes just like bread. My keto buns are one of the most popular recipes in the KetoDiet app and I recently shared it on my blog. This recipe shows how you can make a delicious keto-friendly burger!

Ingredients: °° Burger meat: °° 1 lb ground beef, ideally grass-fed (450 g / 15.9 oz) °° 1 tsp Dijon or wholegrain mustard (you can make your own) °° ½ tsp garlic powder °° ½ tsp onion powder °° 2 tbsp ghee (you can make your own) °° ½ tsp salt or more to taste (I like pink Himalayan) °° freshly ground black pepper

Serve with: °° ¼ cup mayonnaise - you can make your own (55 g / 1.9 oz) °° 1 tsp Sriracha chili sauce - you can make your own °° 4 keto buns (recipe for my Ultimate Keto Buns is here) °° 2 servings Easy Russian Slaw, recipe is for 6 servings - you

can use the leftover slaw as a side to your meat dishes Instead of mayonnaise and Sriracha sauce, you can use more Russian dressing (recipe in Easy Russian Slaw). Due to the psyllium (high fibre content), make sure you drink plenty of water with my keto buns! When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Directions 1. Make the Ultimate Keto Buns and Easy Russian Slaw. Mix the ground beef with the mustard, garlic powder, onion powder, salt and pepper. Create small, palm-size burgers.


2. Preheat a large pan greased with ghee and add the burgers once hot. Turn the heat down to medium and cook on each side for 3-4 minutes. Do not turn the meat too soon or it will stick to the pan. Use a spatula to lightly press the burgers down while cooking.


3. When done, set aside. Mix the mayonnaise with the Sriracha sauce.


4. Cut the keto buns in half.


5. Place each half, cut side down on a hot griddle pan and cook for 2-3 minutes until crispy.


6. Start assembling the burgers by adding a tablespoon to the mayo mixture on each of the keto bun halves. Top with meat and slaw. Serve the remaining slaw aside.


7. Enjoy!


Number of Portions: 4 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

665 kcal 30.6 g 7.9 g 9.6 g 55.5 g g

Martina Slajerova is a health and food blogger living in the United Kingdom. She holds a degree in economics and worked in auditing, but has always been passionate about nutrition and health living. Martina loves food, science, photography, and creating new recipes. She is a firm believer in low-carb living and regular exercise. As a science geek, she bases her views on valid research and has firsthand experience of what it means to be on a low-carb diet. Both are reflected on her blog, in her KetoDiet apps, and this book. The KetoDiet is an ongoing project she started with her partner in 2012 and includes The KetoDiet Cookbook and the KetoDiet apps for the iPad and iPhone ( When creating recipes, she doesn’t focus on just the carb content: You won’t find any processed foods, unhealthy vegetable oils, or artificial sweeteners in her recipes. This book and the KetoDiet apps are for people who follow a healthy low-carb lifestyle. Martina’s mission is to help you reach your goals, whether it’s your dream weight or simply eating healthy food. You can find even more low-carb recipes, diet plans, and information about the keto diet on her blog:

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Spicy Avocado Soup Cold nights call for warm soups. Prepare this delicious soup recipe for some no-fuss hearty comfort food.

Ingredients °° 2 large or 400 g Haas Avocados °° (14 oz or 400 ml each) Fresh chicken °° °° °° °° °° °° °° °° °° °° °°

broth (canned will do too) (14 oz or 400 ml) sugar free coconut milk (approx 1 can) 1/2 cup or 120 ml plain yogurt (the thicker the better) 1 Tbsp or 15 ml lime juice 1 tsp or 2 g green curry paste (alternately use yellow curry paste) 1 large clove garlic, crushed 1 green onion, minced Pinch of salt to taste. 2 Tbsp 20 g fresh cilantro/ coriander chopped to garnish lime zest pumpkin seeds Small pot of fresh cream (optional)






Directions 1. Cut the avocados in half lengthwise, remove the pit, and scoop out the flesh directly into the blender. 2. Pour in the lime juice, chicken broth, coconut milk, cream, and curry paste, garlic, salt and green onion. 3. Blend until creamy. It is probably better to blend in 2 batches to avoid overflow. 4. Cover and refrigerate at least 2 hours. When ready to serve, heat over medium fire stirring occasionally until it boils 5. Just before serving, put some cilantro, lime zest and pumpkin seeds and a swirl of fresh cream for garnishing.

Number of Portions: 4 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

206.6 kcal 3.7 g 12.3 g 7.4 g 17.8 g 212.4 g

Easy Weight Loss Exercises

Single Hip Rotation This is designed to stretch the pelvic muscles and the inner thigh. Start by lieing on your back, then bend your knees so that your feet come up towards your bottom.

Photos by Angelique Barnard

Allow your right knee to slowly lower down to the right, but keep your left leg stationary. Hold this position for 20 seconds, and then bring your right knee slowly back up to the starting position. Now do the same with the left leg, allowing that to drop down towards the left whilst you keep the right leg stationary. Keep swapping sides until you’ve done each movement 10-15 times on each leg.

Double Hip Rotation This is designed to stretch the outer muscles of the hips and thighs.

Again, lie on your back with your knees bent, bringing your feet up towards your bottom so that they remain flat on the floor.

Keeping your shoulders on the floor and keeping your knees bent and together, slowly lower both legs to the right as far as they’ll go, without forcing them.

Hold this position for 20 seconds, then bring the knees back up to the centre. Repeat the action to the left side. Continue doing this until you have done the complete exercise (right and left) 10-15 times each.

Low Carb Mag November 2016