How to Navigate the Holidays While Practicing a Low-Carb Lifestyle

Over the traditional holiday season it can become stressful and challenging to keep to a keto or low-carb meal plan. Here are a few tips for staying on plan and navigating the holidays:

• "Staying on plan" means you have a plan to follow. Remind yourself of the goals you set, the lifestyle commitment you made to yourself and the reasons behind your plan. There is no gain by going back to high-carb foods.

• If your friends or family are pushing you to eat high carb foods, you can acknowledge their request and redirect the conversation. "Thanks! I've been working hard, and feel really great. Go ahead, and I'll have some of this . . . (low carb alternative).

• Bring your own low-carb dishes to share at the table.

• If you feel ill, tired or are not feeling well, choose bone broth, tea or warm water for comfort foods. Sometimes fasting brings relief while letting your digestion rest.

• Manage stress with relaxation techniques like taking a walk, meditating or exercising. Limit alcohol and avoid overeating (particularly high-carb foods) when stress hits.

• Plan and celebrate your favorite traditions that are not related to food or look for low-carb versions of your favorite seasonal dishes.

• Overcome the winter blues with a walk or an activity that provides extra daylight or exposure to bright lighting. Music, dancing, walking, and connecting with others can all help.

• If you choose to go off plan, jump back on as soon as you can! Go very low carb for at least 2-3 days. Drink water and bone broth. Plan to eat 3 low-carb meals a day until your hunger is back in check.

Be kind to yourself. Surround yourself with good options to enjoy and you will navigate the holidays healthier.

5 STEPS TO REDUCE YOUR SUGAR INTAKE

Roasted Orange and Rosemary Olives

It is well known that olive oil is good for our health, but often the olive is overlooked. It also contains the polyphenols that are so beneficial to our health. These gems get the royal treatment with fresh squeezed orange juice and aromatic rosemary. In this simple preparation, the heat of the oven mellows the briny flavor of the olive to a sweet exotic flavor.

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Roasted Orange and Rosemary Olives

Author: Erica Leazenby, MD
Time: 35 minutes
Serving size: 2-3 olives

Ingredients:

• 2-3 cups assorted green and black olives with pits, rinsed*

• 1 oranges, zest and juice (use a vegetable peeler to create long strips of zest)

• 2-3 sprigs fresh rosemary

• 1 garlic clove, sliced thin

• 3 Tablespoons olive oil

• 1 pinch red pepper flakes (optional)

Directions:

1. Preheat oven to 400 degrees.

2. Place all ingredients in a small nonreactive baking pan lined with parchment paper. Toss all the ingredients until they are well combined.

3. Bake for 25-30 minute. Serve warm or at room temperature.

* Castelvetrano olives work especially well.

Grilled Tuna with Marinated Artichokes

This is summer grilling at it’s finest. Fresh tuna is a rare and special treat at my house. It is one of my all-time favorite meals. I’ve been making this dish for the last 20 years. Even non-fish eaters seem to enjoy this recipe.

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Grilled Tuna Kabobs with Marinated Artichokes

Serves 4
Time: 10 minutes

Ingredients:

1.5 tsp Dijon mustard
2 tsp lemon juice
¼ cup light flavored olive oil
1 small clove garlic, minced
¼ tsp red pepper flakes
Pinch of salt and pepper
1 lbs fresh tuna cut into 1-inch cubes
8 marinated artichoke quarters, drained from their can or jar
4 skewers soaked in water for several minutes

Directions:

1. In a medium size bowl, whisk the mustard, oil, lemon juice, garlic, pepper flakes and salt/pepper until a thick paste develops.

2. Add the fish to the bowl and coat generously in the mixture.

3. Place the fish and artichokes on the skewers in an alternating pattern.

4. Grill the fish about 1 minute per side. The goal is a nice sear on the outside with a pink center of the cube.

I garnish with parsley and serve these skewers with rice and a light salad.
Recipe adapted from a Martha Stewart magazine circa 2002.

Reverse Cognitive Decline With The Bredesen Protocol

Alzheimer’s disease affects more than 5 million Americans of all ages and it is estimated that 1 in 10 people age 65 and older have the disease. Alzheimer’s disease is more common in advanced age, however this chronic disease epidemic is not a normal part of aging. Genetics play a role in the disease, but the majority of risk for the illness relates to modifiable lifestyle factors in our daily control. While there are no current cures for it, new research is giving us hope for decreasing the risk, slowing its progression and even reversing decline using functional medicine.  

What is The Bredesen Protocol™? 

The Bredesen protocol was created by a team of scientist led by Dr. Dale Bredesen, MD, Professor of Neurology at UCLA. Research suggests Alzheimer’s disease is not a single condition, but is a response to inflammation, suboptimal levels of nutrients, and toxic exposures that are influenced by at least 36 metabolic factors. The factors include micronutrients, hormone levels, and sleep, etc. Dr. Bredesen’s research suggests that abnormalities in these metabolic factors can trigger “downsizing” in the brain.

Dr. Bredesen and his team developed a new personalized therapeutic approach to treating this devastating condition by addressing the underlying causes of the suboptimal metabolic factors. The protocol is not a cure, but participants in the program have shown cognitive stabilization and improved cognition documented using both subjective and objective measures. 

The program begins with a “Cognoscopy™,” a term coined by Dr. Bredesen, describing a thorough review of blood work, genetic tests, and metal status assessments. A formal document called a “ReCODE Report™” is generated from the gathered information. It evaluates the risk factors that can cause neurodegenerative diseases like Alzheimer’s, allowing the physician and participant to chart a personalized course to prevent or reverse cognitive decline. 

The “Cognoscopy™” address the following areas of health:

1. Inflammatory causes of cognitive decline, such as:

   • Imbalances in fatty acids

   • Sugar-damaged proteins

   • Prolonged exposure to infectious pathogens

   • Having the ApoE4 allele (Alzheimer’s gene)

   • Other stressors that cause chronic inflammation

2. Atrophic causes of cognitive decline, such as:

   • Hormonal imbalances

   • Insulin resistance, pre-diabetes or diabetes

   • Nutrient deficiencies

3. Toxic causes of cognitive decline, such as prolonged exposure to:

   • Heavy metals (mercury or copper)

   • Biotoxins

   • Pesticides

   • Organic pollutants, such as mold

Information from the “Cognoscopy™” is used to develop a highly specific treatment plan for each Bredesen protocol participant. Treatment plans often include:

• Specific nutrition regimens and diets with a focus on a plant-based, ketogenic diet

• Exercise programs encouraging aerobic and strength training

• Brain training to enhance the brain’s neuroplasticity

• Sleep regimens, which includes obtaining seven to eight hours per night and testing for obstructive sleep apnea if approprate

• Hormone replacement therapy if necessary

• Meditation and other stress-relief programs or treatments

• Health coaching to optimize your personalized program

• Specific medications, if needed

Who is a good candidate for the protocol?

The Bredesen Protocol™ is a rigorous program that requires many significant lifestyle changes. It takes tremendous dedication. People who strictly adhere to the recommended diet, supplementation routine and lifestyle changes find the most success. 

Ideal candidates include:

• People diagnosed with early dementia or mild to moderate Alzheimer’s disease

• People who have concerns about their own memory or cognition

• People with a family history of dementia or Alzheimer’s disease wishing to prevent the illness before symptoms develop

• People with the ApoE4 genetic variant

Note:  Someone under nursing care is unlikely to benefit. In the majority of these cases, the person may be either too far advanced in cognitive decline or unable to properly implement the broad range of diet and lifestyle interventions required by the protocol.

How long is the protocol?

Maintaining cognitive function gains is dependent upon lifelong maintenance of the lifestyle modifications prescribed by the program.  

How to Learn more about the Program?

• Learn more by reading The End of Alzheimers or The End of Alzheimer’s Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age.

• To request more information about the ReCODE™ Protocol, please call (317)975-1011 or Contact Dr. Leazenby online. Dr. Leazenby is a qualified Bredesen Protocol™ provider.

The Bredesen Protocol™ by Apollo Health

THE POWER OF FUNCTIONAL MEDICINE VERIFIED

Copyright 2013, 2014, 2015, 2016, 2017, 2018 Bredesen Algorithm™, Bredesen Protocol™​

Copyright 2015, 2016, 2017, 2018 MPI Cognition™, ReCODE Protocol™, ReCODE Report™, Cognoscopy™

Is It Time for a Whole-Body Tune up?

Sugar, wine, comfort food, boredom snacking. Sound familiar? The coronavirus has many of us “coping” in ways that may not be ideal for our long-term health. Finding ways to break the cycle of food cravings and unhealthy habits may be as close as 5 days away. 

What is a Fasting Mimicking Diet (FMD)?

A fasting mimicking diet is a type of intermittent fasting. It was developed by Dr. Valter Longo, an Italian biologist, researcher and expert in the field of longevity. Science has demonstrated that water fasting (drinking only water for a prescribed amount of time) can enhance healthy aging. Unfortunately, many people find skipping meals too challenging for regular practice. Dr. Longo, with his team of scientists at the University of Southern California, developed a FMD protocol using specific amounts of plant-based proteins, carbohydrates and fats that allows the body to “mimic” the beneficial response of a 5-day water fast. These include:

• Improved blood sugar- When it comes to managing blood sugar, intermittent fasting takes center stage. It has been proven to lower insulin resistance and increase metabolism. 

• Weight loss- Weight-loss resistance can often be due to an underlying hormone imbalance. Leptin is a hormone produced in your fat cells. Leptin resistance occurs when your brain stops recognizing leptin's signals to use your body’s fat stores for energy. This causes your body to continually store fat instead of using it. Fasting has been shown to improve chronic inflammation that can dull the brain’s leptin receptor sites. FMD is clinically shown to help individuals with normal-BMI reading to lose an average of 5.7 lbs of fat and 1.2 inches off waist circumference, while overweight/obese lost >8lbs, mainly with visceral fat reduction while protecting lean body mass.

• Curbed cravings- Fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning.

• Lower cancer risk- Multiple studies have shown a link between fasting and a reduced risk of breast cancer.

• Enhanced heart health- Intermittent fasting is thought to lower heart disease risk due to its ability to lower triglycerides and blood pressure and raise beneficial HDL cholesterol.

• Improved autoimmune conditions- A fasting-mimicking diet under 1,000 calories a day for three-day cycles has been shown to improve symptoms associated with autoimmune conditions like multiple sclerosis as well as lupus.

How does it work?

During the five days of restricted FMD calories, the body goes into repair and recycle mode. When caloric consumption is low, the body turns to internal sources of stored energy. Not only does the body burn stored fat, it begins breaking down and recycling internal cellular components or entire damaged cells that weren’t working optimally. This process is called autophagy. Toward days 4-5 of the FMD, the body increases stem cell activity triggering a regenerative process to occur. It’s “out with the old, in with the new” at the cellular level.  There are many studies ongoing right now looking at FMD in cancer, cognitive impairment, kidney disease, multiple sclerosis, cardiomyopathy, depression, diabetes, metabolic syndrome and obesity. 

How to complete a FMD?

While there may be multiple ways to complete an FMD on your own, Dr. Longo and his researchers have developed a specific, patented product called Prolon, which I believe achieves the best results. It includes a kit with 5 small boxes containing all the food and beverages you need to complete a 5 days FMD. The meals include a nut bar for breakfast, dried soups for lunch and dinner, various snacks, a special low-calorie drink, as well as herbal teas. After you finish the 5-day cycle, you return to your normal, healthy eating habits for the rest of the month. Each cycle is beneficial, but completing a FMD for 5 consecutive days per month for 3 months shows significant benefits for people with excess weight or metabolic concerns, but even those at their ideal weight will also see benefits. The daily calories are as follows:

• On day one, 1090 calories are provided (10% protein, 56% fat, and 34% carbohydrate)

• On days two through five, 725 calories are provided (9% protein, 44% fat, and 47% carbohydrate).

My experience with FMD:

As a foodie and nutritional expert I did try my hand at recreating the FMD myself. I copied the calories and macronutrients described in the studies and created my own snacks, soups and salads. After comparing my results with my experience using Prolon, I found I had more weight loss and better energy response using the pre-packaged Prolon kit. I have now completed five Prolon FMD cycles. Here is what else I have discovered:

• I loved having the boxes of Prolon food. One of the hardest parts of being on a diet is figuring out what to eat, so this made it simple.  I completed 3 cycles in 3 consecutive months and plan to continue doing 2-4 cycles per year.

• Day 1 is fairly easy, but days 2 (and sometimes 3) can bring fatigue. By days 4-5, my energy and focus skyrocket. I have found that each cycle becomes easier. 

• The food: As a trained chef and foodie I know that my food choices are particular. The nut bar, olives and kale crackers are delicious. The soups are tasty, but I admit that I add a few dried herbs like oregano or basil to liven them up. The choco-crisp bar is a welcome sweet treat. 

• At the end of the five days, my clothes fit better, cravings improve and my sleep is more restful and energizing. I will admit I have been tempted to continue the fast because I felt amazing!

• I lost weight with each cycle. There is a small (and expected) bounce back in weight after resuming regular eating habits. However, over time with multiple cycles under my belt, I have experienced sustained reduction in weight and waist circumference.

Who should try Prolon FMD?

Prolon is best for people who want to maintain healthy levels of:

• Fasting blood glucose

• Cholesterol

• Blood pressure

• C-reactive protein

• Triglycerides

• Reduce excess fat while maintaining body mass.

Prolon fasting mimicking diet is not for everyone. Side effects include weakness and lightheadedness. It is important to keep exercise minimal while completing the 5 day program. Prolon FMD is NOT appropriate for anyone with nut allergy, diabetes or significant blood sugar problems, low body weight, eating disorder, pregnant or nursing women, chronically weak/ill, or the elderly. I recommend working with a healthcare practitioner to decide if it is right for you, especially if you want to monitor your health status with blood pressure and lab work.

Learn more about the various types of fasting.

Schedule an appointment to learn more. 

Prolon kits are available in the office or can be ordered here. 

Fasting for Weight Control and Longevity

Fasting is a trendy topic in the wellness community but fasting is certainly nothing new. It has been a regular part of human society and culture for millennia. Historically, periods of feasting and fasting were associated with the natural rhythm of seasons, and alternated between times of plenty and times of scarcity. Additionally, many world religions have long recognized the importance of fasting for mental and physical purification and many people still incorporate regular periods of fasting today. Yet despite its deep root in human evolution and culture, many of us may associate fasting with deprivation and declining health. This is far from the truth; human culture has thrived for millennia with this ancient practice. 

There are many benefits of adopting a lifestyle with periods of fasting. The power of fasting lies not in the mere reduction of calories, but the beneficial hormonal and biochemical changes that occur. Fasting has effects on many hormones including insulin, cortisol and hunger hormone, ghrelin. For years, epidemiological study of centenarians and groups that voluntarily eat less have strongly suggests that people could extend their average lifespan and live healthier. Unfortunately, despite the benefits, cutting calories indefinitely is challenging. Fasting offers a practical solution. There are several fasting strategies that are analogous to daily caloric restriction, such as time restricted feeding (often called intermittent fasting), alternate-day fasting or periodic prolonged fasting.

The list of fasting benefits is extensive:

• Evidence shows that fasting may improve our cholesterol levels and reduce our risk of cardiovascular disease.

• Fasting improves the way we metabolize glucose and how well our cells respond to insulin. This offers protection against obesity. 

• Fasting can improve our cognitive function and may improve mood.

• Fasting significantly improves inflammatory markers in the blood and may reduce autoimmune diseases.

• Fasting can activate stem cell-based rejuvenation.

• Studies suggest that careful use of fasting can reverse type 2 diabetes.  

• Fasting can promote weight loss and decrease body fat, especially the visceral fat near our organs that is particularly risky to our health. 

• Some fasting regimens and time-restricted eating patterns can improve circadian rhythms that are important for body weight regulation, hormone balance, coordination and sleep. 

• Because over consumption of food is stressful for the body and brain, fasting from 12-40 hours can benefit overall health and even slow the aging process.

Fasting is powerful! It turns out that not only is what we eat important but also when we eat it. Excited to get started?

There are a number of fasting regimens and there really is no one best way to fast. Popular fasting strategies include:

• Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person's preference. Typically, the eating window in time-restricted programs ranges from 6–12 hours a day.

• Alternate day fasting is just as it sounds. You fast every other day. Calories are not restricted on the non-fasting days. The most common version of this diet actually involves a "modified" fasting where you can eat a limited number of calories on fasting days.

• Prolonged fasting protocols vary widely, but typically involve fasts lasting longer than 24 hours occurring at intervals between several times a week to several times a year. 

Where to start? It may be easier than you think. 

At Relish Health I recommend that most people begin fasting by doing a 12-hour fast overnight. For example, if you eat dinner around 7pm you would then aim to eat breakfast around 7am. This process gives the body a 12-hour window of fasting that may allow some of the benefits listed above. 

If a 12-hour fast goes well, you can try increasing the period to 16 hours. You can do this daily, or if you’re just getting started, I recommend 2-3 days per week. More intensive or prolonged fasting may be needed for people with specific goals like weight loss or diabetes reversal. I encourage you to talk to a professional familiar with fasting before attempting prolonged fasts. Schedule an appointment with Relish Health to discuss a plan customized to you. 

For some people, just one night of fasting yields benefits like increased focus and metabolism, while others need a few weeks of 12-hour fasting windows to see results. Regardless of how long it takes, nearly all report waking up feeling physically lighter and mentally sharper.

A word of caution: while fasting has proven to be safe, there are select groups of individuals that should not fast. These include pregnant and nursing mothers, underweight individuals or people with a history of eating disorders. In each of these cases, fasting may lead to undernourishment during a time of high nutrient need or may lead to emotional or restrictive eating. 

Life is meant to be celebrated. Feasting with friends and family is an important part of a happy and fulfilled life. Adding periods of fasting to your routine can give a deeper understanding of the feast and celebrations while honoring your health. Balance your feasting with periods of fasting to maintain a healthy rhythm of life.