Simply put, the keto diet is a low-carb diet similar to the Atkins diet. Also known as a ketogenic diet, the keto diet works on the concept that your body loses weight more efficiently when it burns fat for fuel instead of carbs or sugar. To better understand the process, we’ll need to explore ketones and ketosis.
What are ketones and ketosis?
Ketones, also called ketone bodies, are chemicals produced in the liver. A product of your body breaking down fat for energy, ketones are produced when there is a limited amount of glucose (used for energy) available for your body to use. Ketosis is a result of the body using ketones in the blood for energy rather than the body using glucose as an energy source—the usual method of fueling your body.
The Keto Diet Plan
The key to the keto diet is jumpstarting ketosis by limiting carbs and eating good-for-you fats to burn instead—putting your body in a state of ketosis. Naturally, burning fat for fuel allows you to lose weight.
Fats
Over the last few years, the taboo on fat has been lifted. The keto diet focuses on healthy fats from oils, nuts and seeds, cooking fats and dairy products. Examples of ketogenic fats and oils include butter or ghee (a clarified butter), sesame oil, olive oil and MCT oil, among others. Nuts and seeds with lower net carb counts include almonds, walnuts and pumpkin seeds (also known as pepitas). Macadamia nuts and pecans are the two with the lowest carb counts, making them a great choice for your keto menu.
Dairy
Dairy is another acceptable form of fat allowed on the keto diet. Like the oils, nuts and seeds, you’ll want to keep an eye on the net carbohydrate count of the dairy you choose. Swiss, Brie, goat and cream cheeses are great sources of dairy fat to consider in your keto meal plan, as is sour cream for toppings.
Proteins
Where possible, opt for grass-fed and organic proteins. Grain-fed meats and dairy are higher in nutrients than those that are conventionally farmed. When choosing beef, look for cuts with a higher fat content, like ground beef, steak and roast. Similarly, look for fish with a high healthy-fat content like salmon and mackerel. Proteins to avoid on keto include processed meats like deli meat and hot dogs.
Carbohydrates
You’ll want to limit your carbohydrates while eating keto. Instead of getting carbs from grains, rice and starches like potatoes, you’ll incorporate lower-carb veggies and fruits. Think of leafy greens and those vegetables that grow above ground, like broccoli, cauliflower and asparagus.
What Not to Eat on a Keto Diet
There are some things you’ll need to avoid eating, in order to keep your body in ketosis. Processed carbs, sugars and fried food are good to avoid in any healthy diet. For keto, you’ll also omit grains, sugar, legumes (like beans and lentils), starchy vegetables and certain high-carb fruits.
Before you make any changes to your diet, be sure to consult your physician because everybody needs something different!
Did you know? Popular in the 1920s and ‘30s, the ketogenic diet was originally developed to help treat epilepsy.
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Share article What is a low-FODMAP diet? on:
What does FODMAP mean?
It’s okay if FODMAP sounds like an unusual made-up word to you—it is. An acronym, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. What do all those fermentable substances have in common? They’re all short-chain carbohydrates.
Found in many common foods, FODMAPS can be a problem for some people because they are not well-absorbed by their small intestine. When a person, who has this intolerance, eats a food high in FODMAPs, the food that was poorly absorbed in the small intestine travels into the large intestine where it becomes an extra food source for the gut bacteria there. For some people, these short-chain FODMAP carbs can cause digestive disorders.
A Low-FODMAP Diet
A low-FODMAP diet is often recommended by a health professional who recognizes their patient may be experiencing symptoms caused by eating these FODMAPs. On a low-FODMAP diet, you avoid those foods that contain the fermentable carbohydrates. To make it easy, we’ll break it down by letters!
The O in FODMAP refers to oligosaccharides which can be found in high amounts in the following foods:
- Artichokes
- Asparagus
- Broccoli
- Brussels sprouts
- Dried fruit
- Garlic
- Onion
- Inulin
- Lentils
- Beans
- Soy beans
- Split peas
- Cashews
- Pistachios
- Barley
- Rye
- Wheat
The D in FODMAP refers to disaccharides, or lactose, which can be found in high amounts in the following foods:
- Milk (cow, goat and sheep)
- Buttermilk
- Custard
- Ice cream
- Yogurt
- Evaporated milk
- Milk powder
The M in FODMAP refers to monosaccharides which can be found in high amounts in the following foods:
- Apples
- Figs
- Peaches
- Pears
- Watermelon
The P in FODMAP refers to polyols which can be found in in high amounts in the following foods:
- Apples
- Apricots
- Cherries
- Nectarines
- Pears
- Peaches
- Prunes
- Watermelon
- Avocado
- Cauliflower
- Mushrooms
- Snow peas
- Sorbitol
- Mannitol
- Xylitol
- Isomalt
- High-fructose corn syrup
Low-FODMAP vs. Gluten-Free
At first glance, it may seem like a low-FODMAP diet is similar to a gluten-free diet because they both avoid wheat, barley and rye. Gluten is the protein present in those three grains which is why they’re avoided on a gluten-free diet. Wheat, barley and rye also contain fructans, a source of the oligosaccharides carbs that are to be avoided in a low-FODMAP diet.
Share article DIY Holiday Gift Guides on:
Need a thoughtful and creative holiday gift? Look no further than these DIY gift baskets that your friends and family will love!
It can be hard to pick out the perfect gift during the holiday rush. A gift basket made by
you is a thoughtful, practical and personalized gift that any friend or family member will cherish. Follow this gift guide for easy, DIY bundle ideas created by our friends at A Baker’s House, Fit Foodie Le, Jason Sani, One Lovely Life, and Zen & Spice!
Give the gift of chocolate! They’ll spend cold winter nights sipping on sweet hot cocoa and enjoying their favorite chocolate treats.
Supplies:
- Sprouts Dark Chocolate Marshmallows
- Sprouts Rich Chocolate Truffles
- Sprouts Candy Cane Marshmallows
- Sprouts Organic Hazelnut Spread
- Sprouts Chocolate Wafers
- Chocolate Bars
- Sprouts Soy Holiday Candle (in-store only)
- Dandee Mini Marshmallows
- Sprouts Iced Gingerbread Cookies
- Sprouts Chocolate Wafers
- Sprouts Classic Holiday Sugar Cookies
- Sprouts Organic Cocoa Powder
- Chocolate covered pretzels from the Bulk Department
- Chocolate maltballs from the Bulk Department
- Plaid blanket wrap
- Mugs
- Basket
DIY Cozy Cocoa Gift Bundle Collection
Keep your fitness-loving friends on track with a bundle full of wholesome snacks and healthy treats.
Supplies:
- Sprouts Himalayan Sea Salt Popcorn
- Seven Sundays Gluten-free Muesli
- Protein Shaker Bottle (in-store only)
- Manitoba Harvest Shelled Hemp Hearts
- Quest Nutrition Protein Chips
- Country Life Vegan D3 Spray
- Country Life B-Complex Powder
- Sprouts Bath Bombs
- Sprouts Coconut Water
- Variety of apples
- Justin’s Classic Almond Butter
- Super Antioxidant Trail Mix, from the Bulk Department, stored in a resealable jar
- Sprouts Fizzy Vitamin C Drink Mix
- Veggie Go’s Sweet Potato Apple Fruit Strips
- Variety of Larabars
- Basket
DIY Fitness Lover Gift Bundle Collection
Handsome Holiday Bundle by Jason Sani
Sometimes, it’s hard to shop for that special man in your life. This present falls just under $100 and is filled with necessities he’ll be using all year.
Ingredients:
- Kal Stevia
- Lakanto Monk Fruit Sweetener
- EO Deodorant Spray
- Nutrasumma Growth Hormone Balance
- Emerald Men’s Multivitamin
- Gaiam Strength and Flexibility Bands (in-store only)
- Four Sigmatic Mushroom Coffee
- Four Sigmatic Reishi Mushroom Elixir
- RX Bars
- Bulletproof Collagen Protein Bars
- No Cow Chunky Peanut Butter bar
- Sprouts Vegan Protein Powder
- Candle of your choice (in-store only)
- Basket
DIY Gift Bundle For Men Collection
What do you give someone who always seems to give you their all? Emily from
One Lovely Life makes sure she gifts something that makes holiday hosting and entertaining even easier!
Supplies:
- Assortment of chocolate bars
- Assortment of holiday teas
- Vineyard Naturals Wassail Candle (in-store only)
- Sillycow Farms Hot Chocolate Mix
- Mrs. Meyer’s Hand Soap
- Pistachios, from the Bulk Department, place in a bag
- Ribbon, to tie around bags and bottles
- Basket
DIY Holiday Host Gift Bundle Collection
New Mom Pampering Kit by Root + Revel
From balm for baby to bubble bath for both, this gift has everything a new mom will need to care for her new bundle of joy—and herself!
Supplies:
- Traditional Medicinals Pre & Post Natal herbal products
- Mineral Fusion make-up
- Boiron Camilia
- Boiron Cocyntal
- Thayers Witch Hazel Toner
- Alba Bonatinca Hawaiian Detox Wipes
- Sprouts Epsom Salts
- Variety of bath bombs
- Everyone Bubble Bath
- Candles (in-store only)
- Variety of face masks
- Variety of essential oils
- Wire basket
DIY New Mom Gift Bundle Collection
Fido deserves some holiday cheer too! Gift pups treats they’ll be begging for.
Supplies:
- Sprouts Jerky Sticks
- Sprouts Grain-Free Fries
- Sprouts Grain-Free Mini Bites
- Doggy Delirious Natural Dog Treats
- I and Love and You Raw Dog Food
- I and Love and You Bully Stix
- Variety of dog bones and sticks
- Basket
- Stocking
DIY Dog Lover Gift Bundle Collection
Share article The Importance of Sleep on:
Like eating, drinking and breathing, sleeping is a basic human need. When put in those terms, the importance of sleep takes on new meaning, becoming part of the foundation of good health. After all, most of us assume missing some shut eye is no big deal. From time to time, that may true, but ongoing poor sleep can take its toll on your health.
Good vs. Bad: How Sleep Affects Health
Sleeping provides your body an opportunity to restore balance to many of its systems. For example, your body works to repair your heart and blood vessels while you sleep. That’s why chronic sleep deficiency can be linked to stroke, high blood pressure and heart disease.
Sleep also helps to maintain balance of the hormone insulin and the hormones that regulate appetite. Missing out on dreamtime can affect your body’s ability to maintain healthy blood sugar levels, which is why it’s linked to an increased risk for diabetes. Likewise, those not getting enough sleep may struggle with their appetite and put on weight.
Good sleep also helps to maximize problem-solving skills and enhance memory. That’s because while you sleep, your brain is forming new neural pathways to help you learn and remember information. The opposite is true if you’re not getting enough quality sleep. You may have trouble remembering things, problem solving or controlling your emotions.
Here are some tips for getting a good night’s sleep:
- Avoid caffeine late in the day
- Maintain a regular sleep schedule
- Create a daily exercise regime
- Start winding down an hour before bed
- Strive for an ideal sleep environment: dark (try a blackout shade) and cool (ideal is 65°—though your ideal may differ)
- Routine! Try a hot shower or bath before bed (discover the reason this works in our article The Science of Serenity)
Sometimes, even with good sleep habits, you might need help getting better sleep. Check out our article
Getting a Good Night’s Sleep where you’ll learn about valerian root, essential oils and other supplements to help you sleep.
Share article Getting a Good Night’s Sleep on:
Sleep is as important to our health as eating, drinking and breathing (check out
The Importance of Sleep to find out more). So, when you’re having trouble getting enough, you might turn to a supplement for help. Here are some of the herbs you’ll want to look for in your natural sleep aid.
Valerian Root
Valerian, or
Valeriana officinalis, is a tall, flowering grassland plant. It’s been used for its mild sedative effect since the time of ancient Greece and Rome. Because of its ability to help you fall asleep more quickly and sleep better once you’re there, you’ll find valerian root in many sleep supplements.
GABA
Gamma-aminobutyric acid is a neurotransmitter that’s naturally produced in the brain. Its job is to reduce the activity of neurons in the brain and central nervous system. The effects of GABA include increased relaxation, a calming and balancing effect on mood, as well as reduce stress. So, for those of us with an overactive bedtime brain, GABA quiets our minds for better rest.
5-HTP
An amino acid, 5-HTP stands for 5-Hydroxytryptophan. Like GABA, 5-HTP is something that your body makes naturally. It’s used in the production of serotonin which is also a precursor to melatonin. Imbalances in both melatonin and serotonin are linked to sleep disorders.
Melatonin
A hormone produced mainly in the pineal gland, melatonin is an important player in the regulation of your sleep-wake cycle. Usually, your body makes more melatonin at night and levels drop off when you wake. This is why some sleep formulas will have small amounts of Melatonin to support a restful night’s sleep.
Try these supplements for a better night’s sleep:
- Sleep Rejuvenation™ from Source Naturals
- Rescue Plus Sleep Gummy with Melatonin from Nelson Bach
- Tranquil Sleep from Natural Factors
- Sleep from Youtheory
- Deep Sleep® from Herbs, etc.
Essential Oils for Sleep
Aromatherapy is a type of alternative medicine that relies on your powerful sense of smell. When inhaled, essential oils stimulate the olfactory senses and also interact with the respiratory system and brain, especially that part of the brain called the limbic system. Certain essential oils help to promote rest and relaxation, making them a great addition to your good-night’s-rest tool kit.
- Sleep by Everyone Essential Oils
- Peaceful Sleep from Now® Essential Oils
- Pillow Potion by Aura Cacia
Homeopathics for Sleep
Homeopathy is based on the concept that “like cures like” and that your body is designed to cure itself. Homeopathic remedies are designed to help stimulate that healing process. Here are some products specifically formulated to help you get a better night’s sleep:
- Quietude® from Boiron
- Sleepology® from Genexa
- Calms Forté and Sleep, both from Hyland’s
- Moon Drops from Historical Remedies
Share article Your Paleo Recipe Resource on:
The basics of the Paleo diet are pretty simple, but having some tried-and-true recipes in your back pocket help ensure your success at staying on track with your healthy choices. We’ve gathered some of our faves that are sure to become some of yours!
Breakfast
Always a plus, both of these breakfasts can be made ahead. The Ham-n-Egg cups are an easy traditional take on breakfast. The chia pudding is packed with nutrients, plus the MCT oil will help keep you going!
Ham-n-Egg Cups
Paleo Chia Seed Pudding with MCT Oil
Dinner
Paired with greens of your choice, these three recipes make for easy weeknight dinners. The salmon cakes can be made ahead and reheated making them a good choice for planned-overs. Leftover steak could be added to a dinner-sized salad tomorrow. Endless, easy possibilities!
Oven Roasted Chicken
Jalapeño Grilled New York Steak
Paleo Salmon Cakes
Believe it or not, studies show that people consuming a typical Western diet, consume well over 1,000 empty calories each day from ultra-processed foods like sugary snacks, sweetened drinks and processed grains! Sugar is currently the most popular ingredient added to foods in the U.S. This means that the high-carb diet many are accustomed to eating stands in stark contrast to the ketogenic diet—a very low-carb, very-high fat diet that’s been shown to have numerous health benefits.
Giving up nearly all carbohydrate foods (grains, fruit, dessert, many drinks) isn’t easy, but the payoffs can be well worth the effort.
What types of benefits can you expect to experience on the keto diet? Dozens of recent studies show that some of the most noteworthy include: help with weight loss (particularly fat loss, even while retaining lean muscle mass), reduced risk for metabolic syndrome, improved glucose tolerance/protection against insulin resistance, better appetite regulation and reduced cravings, and even improved mental/neurological health.
Before you make any changes to your diet, be sure to consult your physician because every body needs something different!
The Paleo diet is pretty simple—eat like early humans from the Paleolithic period. Grains are omitted because humans didn’t start cultivating them until about 10,000 years ago, significantly more recent than the Paleolithic era. Vegetables, fruits, nuts and seeds, as well as lean meat, poultry, fish and seafood are all a part of the basic Paleo diet.
