The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition.

Hello, I'm Kimberly King, and welcome to the mother's market podcast, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, by now, you've heard of the ketogenic diet, that's the diet where you use your fat for energy instead of sugar, and there are some unique challenges for women when they are in ketosis, so listen, close and find out all you need to know.

Plus later will tell you what's going on around town, but first up, we are happy to welcome back... Dr. Linda markets to the show Dr. Linda is a chiropractic wellness doctor that has been practicing since 1993, she's also a wellness educator, certified nutritionist, and personal fitness trainer, and we welcome her back to the mother's market podcast. Dr. Linda, how are you?

Great, it's going to be here.

It's great to see you and you'll always look great.

Why don't you fill our audience in a little bit on your mission and your work before we get to today's show topic... Oh, absolutely, I help women, primarily women in my practice, I usually find the root cause of the health problem and give them Natural drug-less solutions, and as we'll be talking about keto today, we use the keto template to help a lot of the women that we work with... And as your head says keto lifestyle for women... Yes, what we're talking about.

So what is the keto diet?

Well, the Keto diet, I don't even like to use the word diet, but diet. The keto diet. It's a high fat, low-carb diet. And so the way that looks as people usually think it's a high protein, but it's about 70% fat, and I'd say about 15% protein and 5% to 10% carbs. So we do it a little bit different with women, because I say women are different, so we've gotta approach it a little bit different, and you said you don't like to use the word diet, but it is more of a lifestyle as it is... Yes, absolutely. And so what is the goal of the keto lifestyle?

The huge goal for that most of us are sugar burners instead of fat burners, and it's a person that's constantly craving sweets and breads and pastas, popcorn, and they seem like they have to eat like every two to three hours, and you have this relationship with food, like I have to eat, I gotta eat to have to eat. And you wanna go from being a sugar burner to a fat burner, and when you start eating high fat, low carb, you switch your fuel source, that's one of the great things about eating this way, because you get rid of your sugar cravings, you start having a great relationship with food. So the end goal, as I explain to a lot of the ladies, is I want you to look at food as fuel, and we wanna get you from being sugar-dependent to fat-dependent, and is there... We just talk to somebody about talking about good fats and bad fats. Yes, yes, I think that's the biggest mistake people are afraid with trying this way of eating because they think, Oh no, it's the fast... I'm gonna gain weight, I'm gonna have heart disease. And you gotta look at the different types of fat, the fat that I recommend for the keto template or eating plan, or your healthy fats like olive oil, coconut oil, avocado oil, from nuts and seeds, primary like wallets, Brazil nuts. Even coconut, anything coconut. So you're looking more at those type of fats, I think most of the facts people confuse getting confused with, especially our park ran a lot of organs... Right, with keto, it's like you're eating bacon and pork cranes and a lot of cheese, and that's... I don't advocate that with the women about... Let's see, a lot of the plant-based healthy fats and a lot of the healthy proteins with the healthy fats, for instance, like the grass-fed beef, chicken, turkey, lamb, bison and pastored race eggs, so you're getting a lot of your proteins from those sources. Some of your fats from those sources as well, and you go more of the lower card with vegetables, a lot of vegetables, and we say a handful of fruits like berries, lemons, limes, and avocado, of course, is a vegetable as well, and one of my favorite is just even great for... Oh, wow. Me making me hungry.

Have you offer recipes? Or do you teach people? We do, yes, because we primarily work with women, I try to just simplify it for them and have them look at like a list of all the healthy fats, have them look a list at the proteins and break it down for them. Like a really easy example, I explain is, Okay, we're gonna get you from being a sugar burner to a fat burner, this is how we do it, you're gonna have a breakfast, lunch and dinner, you're gonna have three meals, and in those meals, you're gonna have some protein and you're gonna have some fat and then you're gonna sprinkle in the car, so the way that looks would basically be your protein is the size of a deck of cards, so that will give you a visual of what your protein looks like, and if you have three to four of those sources of protein that looks like a deco card, it's gonna be primarily from your meats, that's gonna be your protein, and some of your facts, the fish looks more like the size of a... We say a checkbook, so that way you're not eating really, really high protein and then your fats, you add in like three scoops of or three table spoons like of either olive oil, coconut oil, academia at oil. So you just add those three fats at each meal and you're already getting some fats from your animal, and then of course, we don't wanna leave out our carbohydrates and our vegetables because you want to eat healthy real food, so usually that looks like two to three cups of vegetables at each meal, even at breakfast, they can just have of spinach as their base and then add some facts on their eggs on Spanish tastes great.

It's just a different way of looking at your food and how it's being presented... Absolutely, and avocados to... With avocados and all... All of the nerves, some healthy fats as well.

What is... There's something that has come up a couple of times today, MCT oil.

What is in the medium chain triglycerides, so that comes from coconut oil, and that actually... It burns up faster, so we say that's like fuel for the brain, that just... You feel that right away. So you have a long chain triglycerides and medium chain triglycerides, and you could see that the medium chain is more of a liquid, it doesn't ever get solid, whereas the coconut oil is a solid because it has a combination of both those types, the long chain, the medium chain triglycerides. Okay, thank you were explaining that.

So going back to some, what are some of the benefits then for the keto, the biggest benefit is sugar cravings, you get away from all the sugar cravings, your addictions to the carbs, to the breads, the cakes, the pastas, the candy, you have just a better relationship with food, you don't have to eat every two or three hours, you're not getting those...

I said, those crashes from not eating or angry, it's like I'm hungry right now. So don't talk to me. So that's another benefit. Your brain, your brain just feels really lit up, and your aches and pains, a lot of people that have a lot of aches and pains because of the high fat diet, they do phenomenal, that's one of the biggest things that... That has helped me as I see, as we were talking earlier, that because of the commute sometimes that I make from Arizona to California, I can drive and when I stop, I don't hurt anymore. In the past, I would be at getting out of the car, I'm like, Oh my gosh, I feel like an old person, and I don't feel that anymore, and it's great to be able to wake up in the morning and not have any pain and I'm in my fifth decade of life, so to wake up with no pain, and that's pretty amazing, especially when I see people in their 20s, 30s and 40s that are waking up with pain every day... Well, that's good. How long does it take for that keto lifestyle to take effect for those... The benefits you take a tiny... If you follow it, the way I teach it is usually takes between two to three weeks, by the fourth week, you're feeling pretty awesome who you transition and you don't wanna go too low carb right away, so we usually start our patients or clients anywhere from about 70 grams of carbs. So what does that look like? As I mentioned, like salads, a cup of strawberries maybe for lunch or a snack at dinner, so it's like a couple servings of fruit, so you're not really getting a whole lot of carbs you are getting primarily from your vegetables, and then they just start titration them down. Even like sweet potato is a good example of some healthy carbs and... That's true.

That's okay. Thank you for saying that. What about... I also, I've heard about the grass-fed butter is that... Okay, yes. The grass-fed butter, you definitely wanna go with the grass-fed butter, for sure. I have seen that. Well, one of the biggest changes that I have seen, especially when I work with women, I don't really encourage them to consume any dairy products, at least for the first month, because I want them to feel good. If they feel great, let them, I say, Okay, now you can have some some dairy, some cheese, but I want it to be grass-fed, I wanted to be... Maybe Roches, I don't want it to be like the... I don't even wanna name a store brand, but you know, Jesus, really not that clean and healthy, because most of us have problems digesting cheese, and the biggest thing I see with women because of the high autoimmune conditions that we see a lot of women with, it just creates more inflammation. So there's a term for that called Dirty keto is when you eat a lot of the dairy products, so you have to be really careful with that, and so that's why you say for the first month, no dairy, I recommend no dairy. No cheese butter, most people do well with butter, but is a good way to cleanse that in the keto, we also hear a lot about macros. What are macros? And why are they so important?

So the macros would be your proteins, your carbs and your fats, and we mentioned the biggest thing, of course, is the fact the 70% to 80% fat and about 15% protein and 5% to 10% carbohydrates, and the proteins are primarily animal products, your fats can be plant-based is like the olive oil, any of your oils, and you're not concede... She sees... Those are great. I don't know if you had those, but those are some... They have fat in there, a halo protein in there as well, and even the ham parts, that's what... Okay, we've been talking about the toss and black seeds as well.

Absolutely, in flexes.

Yes, so what consists of... You've been talking a little bit about some of the foods. So walk me through a day or I will come to you, I'm new. What would you... So you just said no dairy, what would be the first recommendation that you would say... I've heard a Hassall of when they're first starting, I have them, I say, Okay, you can have some grass-fed food that's been prepared properly for one, but like eggs, a pastor raise eggs, they can have chicken sausage... I love Apple gate chicken sausage, then I have a couple of eggs, a couple of pieces of sausage, that would be a great breakfast if they want coffee, the big thing is the fatty coffee, the keto coffee, where you can put some butter, some MCT oil. I like to put a little bit of coconut cream and they're in a Whippet, so it's like a cappuccino, it's like a good breakfast, a lot of fat there, and it keeps you pretty satiated.

Lunch time would be, once again, two or three handfuls of vegetables on a plate, to have some chicken on there, maybe some stake on fish, burger, and then I have them put maybe a couple of tablespoons of, let's say all of oil... A little bit of lemon in there, I like to add a little bit of toasted coconut Trion just to give it a little bit more of a taste and flavor, and dinner is pretty much the same thing. You'll be surprised, I'll say she, that you are in how energetic you feel, and so that... Does that sounds good? How do I know it's working?

Well, one, you'll start feeling the energy go up, that's one way you will feel that you're not as hungry. There's also a way where you can check if you're in what's called ketosis to see if your body is actually burning ketones and using that as a fuel source, so there's a couple of different ways that are the more popular ways, one is actually the via urine and in the LOP strips, and that's usually pretty good to check the first few weeks, and as long as you see it has that darker purple color, you know that you're in ketosis or using ketones as your fuel source, or you can also use a key to meter, which you basically... So I, you prick your finger a little blood on the strip and it measures you where... From 05 to 30, the numbers that you'll see. And they'll tell you that you're in ketosis, and thank you for explaining that because I hear these terms and I'm like, Oh, I know when I'm in it, how do you... Do you measure that on a daily basis?

You to in the beginning, I do have them check... A lot of the ladies, I do have them check usually after two weeks, not for... And not in the very beginning, but I said usually within two weeks, three to four weeks, you're gonna know Erin ketosis or not only that, you can at least check and if you see that you're registering ketones, you get a feeling for it. So you don't always have to check in, but intuitively, as women, we pick up on a lot of things... Right, right, right. So we'll have that good feeling... Yes, yeah, exactly.

This is great information, and we have to take a quick break, but more with that, Dr. Linda markets when we come back, stay with us.

And welcome back to the mother's market podcast. And we wanna remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market or download the show from our website, mother's market dot com, click the link for podcast and listen to past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com.

Okay, now back to our interview with chiropractic wellness, Dr. Linda markets, and we're talking about the ketogenic lifestyle for women, a lot of great information and I, we're talking about why we want to eat more vegetables and what are the best veggies to eat on the keto lifestyle?

Yes, it... The keto lifestyle, I think you need to have a lot of vegetables. I know you hear that you shouldn't need a lot of vegetables because of the high carb content, but I think that it's kind of gone overboard with that, I recommend that they have, of course, lots of green leafy vegetables, definitely Christopher vegetable commerce vegetables are like broccoli cauliflower kale brussels sprouts, but then others are afraid, Well, they have carbs and we don't wanna go over our carbs count, but said No, there's a lot of benefits to having Christopher's vegetables, of course, they're very protective over cancer... Anti-cancer benefits.

However, I have seen a lot in the practice working with women because they have a lot of digestive issues that they... When they eat these type of Cruces vegetables, that they actually get a lot of loading, so I tell them, we'll cook it, and when you I... You actually get more benefits from from the raw vegetables or the recruiters vegetables, there's something called super fan in there, and when you cook it, it gets... It's actually... You minimize the benefits, however, when you cook it, you've got to add some brown mustard seed powder that actually brings back the benefits of something called My Ross nice. And it's an enzyme that's required to make that so far Raven, which has the anti-cancerous benefits, so it's pretty neat, it's like, well, now you can eat more vegetables and they're cooked and it's easier on your digestive track, plus you're getting additional anti-cancerous benefits, especially for women, we need that. And also to help metabolize the estrogen... Wow, I was gonna say to effective, but then you just add that the... Well, that's great. You also mentioned a quick recipe too, that you like the sweet potato fries in the coconut oil messages, one of my little treats case, I just chop up the sweet potato, how to make my little sweet petal fries and a little bit of coconut oil. A lot. A cinnamon and sisal. It's amazing. That's my treat.

Okay, I'm gonna look that one up. Thank you. That's my little tree.

One of the common mistakes being on the Keto, the biggest mistake that I find that women will make is they're not eating enough food, they're not even a real food. So we were talking earlier that a lot of times is the ketogenic type of diet as like to call it more of a lifestyle, I say, just eat real food, make sure that it's healthy food, I like them to choose grass-fed beef, pastored raised eggs and chicken that has no hormones, fish, that's wild cat and more of the healthier fats, none of the facts that are... Let me say... What's the proper term for that? The commercially based ones, so stick to the olive oils and academia oils, look for extra virgin all oil for one, and refined coconut oils, you wanna get the healthy fats, not the canola oil, one of those oils that we see a lot and at the stores and recipes, so the other thing that I see a lot of mistakes is they do high dairy and dairy is very inflammatory for people, so I recommend stay away from the dairy, another mistake that they usually make is they go too low carb when they start... So one of the things that you can do so you avoid that keto flu and you don't feel sick, is not to go too low car, but also make sure that you're maybe having a couple of bone broth in the mornings or in between meals at some casal, to your water. That's one of the things I do first thing in the morning is at some casal to the water and I drink that.

Those are some of the big mistakes that I see, and then they just don't eat enough, so that's why I have them kind of get an idea what does the meal size, what protein looks like, and make sure that you're having vegetables at each meal as well, adding the salt to the water.

It's for the minerals. Yes, because when you go on this type of eating plan, you start to lose a lot of water because you're having less carbohydrates, so you're losing a lot of minerals and electrolytes, and that's one way to get them back in there, you can also take electrolytes and minerals to do that, I say, if you use some great sea salt, like Redmond, Sisal love that, I just put it in... Sprinkle in my water and I drink that.

Okay, and then put about the keto flu. Can you talk a little bit about that? And I've heard that... Yes, yes, the keto flu is when they go to... They're going from the fuel source of using that use sugars, fuel instead of fat is USO, you're transitioning from letting go of the sugar into the fat, and the body is going to run at an adaptation phase, so we avoid that by not going too low carb and kinda titration that and adding the CSA and the bone broth, and as I mentioned, some minerals as well. Okay, so should women do this differently about menopausal and women, you kind of talked a little bit about, but everybody's different.

Let's talk about life.

So this is great for post-menopausal women because our hormones aren't fluctuating as much for your estrogen and progesterone aren't fluctuating as much... So women that have gone through menopause. They do amazing. They don't have the challenges when a woman that's still cycling, because if women is still cycling and they wanna get pregnant, you've gotta make sure that you're doing this a little bit differently, because in the beginning of their cycle, their estrogen and progesterone is changing in the middle of their cycles, when they get the possibility of getting pregnant, so you wanna make sure that you're eating enough of the healthy fats and even a little bit more carbs during that time, and then in the latter half of the cycle is when you wanna make sure that they're eating more of the cleansing vegetables as we talked about the crochet vegetables, so it's a little bit of a different approach, and when I work with some of the women that are still cycling, we actually go a little bit higher carb with them versus a woman, a menopause, they're pretty stable. So it's easier to work with them.

Yeah, because they're not having to see the dip going up and down, up and down with the cycle. And they're more predictable.

What are some of the downsides of the Keto diet and lifestyle?

I think one of the biggest downsides, especially I personally seen this, is you're not hungry, so you don't eat as much and then you're lacking the proper vitamins, minerals and the nutrients and co-factors that you need for the different physiological processes and the bodies to occur.

So I started losing my hair because I wasn't eating enough food, I was just like, I'm not hungry, and I just wouldn't need... And I do hear that a lot with women. So I wanna make sure that they're taking a multi-vitamin, I wanna make sure that they're having enough food and of visualizing what does it look like for me to have enough vitamins, minerals and proteins throughout the day. That's where we talked about, the making sure that you know it's a deck accords your protein petre times a day, and in addition getting your vitamins and murals, and I think another issue, another downside with keto is when you're eating too much of the dairy products because they can be inflammatory, or people that are eating a lot of the core rings are having bacon every single day, it's like you gotta change it up a little bit and kind of like everything, right?

Yes, a little bit of variety. And it's okay, it's not, this is a template. So diet is just such a negative connotation, thinking like, I can never have this in my life, that's not necessarily true. Can you stay on it too long? or Should you back off and I just have a cycle and I get on and say, you can get off of it, it's just like, if I wanna have maybe some pasta or something, I will, or if I wanna have some rice, I will... Maybe once a month, I'll do that. So I don't even to it... Call it a diet. So that's my next question. Do you have to be in ketosis all the time, but when you work with women that are, you're in and out of ketosis and the body adapts very quickly, I think after a year of doing this, it's so easy to get back into Keto, it's a slight training for a marathon, in the beginning, it's really, really difficult, and then by the end of the year, it's just like you're in good shape and you don't have to train as hard, and even if you take a day or two off, it's really... It's easy for you to get back on track and your muscles recognize that are your bosses?

Yes.

Who is this not for?

Women that are pregnant.

So you don't wanna start this if you're pregnant... Definitely, I've seen women that have been doing this type of eating plan and they get pregnant, they usually do... Okay. Women that have an issue with a lot of body image, especially the lemon that are anorexic, this is not something that you want to do, and you have to be really careful with those, and of course, even a lot of the younger, the younger kids, they're growing right now, so you wanna make sure that you're not restricting their carbohydrates too much, but that you have a balance with that, I speak different experience having a teenage daughter, so just feeding them really... Real good food.

That's a good point. And what are some guidelines for women to follow to start the ketogenic diet lifestyle without all of the gadgets.

I think one of the best ways is just making sure that you have the visual of going back to, Okay, my decades, that's what my protein looks like, or my little check book that's what my protein looks like, fats. I'm adding the three tablespoons of fat at every meal, so you're getting a lot of fat right there in addition to what you're getting in the protein, two to three handfuls of your vegetables, preferably three times a day, if you can, if not at least twice a day, so those are some basics that you can go to and it's really easy if you just do it that way, that way you're not counting macros and have to use like... There's a lot of apps out there that you can just start tracking your macros, I would recommend that if you're not seeing the changes after a month, and at least you get an idea what your exact macros are, and that's a good point, and it's also accountability to probably, I think that's one of the biggest thing is having an accountability partner, there's a lot of groups on Facebook, having that accountability. I teach a class and there's women in there, and the first thing is, pick your accountability partner who's gonna be your accountability partner, because it's easier for us not to do something than to do something and to fire... How to call you every morning and say, Okay, this is what I did, or took a picture of the food I eat for the day and send it to you, that's accountability.

Is gonna be true to my word. Right, right, right.

And moving forward, so... Well, this is really interesting information and thank you for expanding it out and telling us what this looks like, so... Yeah, and I love your hat. I'm gonna ask, thank you, I have to jump on the bandwagon.

But thanks for your time, we look forward to having you on again. But in the meantime, you can get more information on Dr. Linda, and the website is Dr. Linda Markaz dot com. Thanks so much. Then you look forward to your next music, the advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition,