LCHF Family

038: Trans Fats and The Magic Pill Released: June 28, 2018 Abby is back! Join her and Anne as they discuss the news about the banning of trans fats from the US food supply and the documentary The Magic Pill. Before we go any further into our show notes for this episode: apologies for the sound quality in this episode. We moved on piece of furniture in the room where we record and apparently that turned the room into a bottomless chasm. We learned our lesson and will be back to former quality in our next episode, which will be in early August. We are taking July off for the summer. News Artificial trans fats are officially banned from supermarkets and restaurants in the US. Three years ago, food producers were given a June 18, 2018 deadline to remove trans fats from their products. Since then, 98% of trans fats have been removed. They have been linked to a  myriad of health woes including diabetes and heart disease. Will America as a whole see a decline in this chronic illnesses like Belgium and New York City experienced after their bans? We hope so, but we'll have to wait a few years to see. (Incidentally, we wonder aloud on the podcast about Crisco, which was basically a tub of trans fats. Turns out, it only took them a year to change their formula to be trans-fat free. Curious. What IS that stuff now?!) The Magic Pill documentary The Magic Pill is a podcast following the lives of various people with various health concerns as they switch to a ketogenic diet. Have your tissues handy, because this is a tear jerker! The filmmakers boil the ketogenic diet down to 10 steps: 1. Eat whole food. 2. Choose organic. 3. Eliminate processed foods. 4. Eliminate grains and legumes. 5. Embrace healthy fats. 6. Avoid dairy or opt for full-fat options. 7. Eat naturally raised meats. 8. Eat nose-to-tail. 9. Eat fermented foods. 10. Fast intermittently. Anne and Abby offer commentary on these steps and share their favorite transformations from the film, which should hold the attention of kids tweenish-aged and older. If you have a kid who is a reluctant LCHFer or who is constantly asking questions or who needs more resources to explain this way of eating to others, this is a great resource. Watch it as a family and be ready with the pause button to address their questions as you go along. Summer Reading One of the experts featured in the film is Lierre Keith, who wrote The Vegetarian Myth. This is an excellent book that compassionately addresses the standard arguments in favor of vegetarianism and veganism. As a former vegan herself, Keith's arguments are persuasive. But they can also be pessimistic overall. While this book would be a good counter argument for kids who want to dabble in veganism and vegetarianism, I suggest it be read in conjunction with The Rational Optimist by Matt Ridley, which argues that the world is not as messed up as we are led to believe by certain activists and the main stream media. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

037: Insulin, AMPK, and mTOR Released: June 14, 2018 News The Express UK had a story recently on a recommendation made by the Arthritis Foundation that people stop using vegetable oils. Industrially produced vegetable oils, such as corn, afflower, sunflow, soy, and canola oils, contain large amounts of omega-6 oils. While omega-6 oils are necessary for our bodies, the American diet tends to involve way more omega-6 fats than we need, to the point that they can interfere with the proper functionality of our bodies and, in some cases, may promote cancer. Rather, the Arthritis Foundation recommends people swap their liquid oils to healthier olive oil. As proponents of low-carb, high-fat eating, we also recommend coconut oil, avocado oil, butter, or bacon grease. Insulin, AMPK, and mTOR Adam has been reading a lot of Dr. Jason Fung's work lately, and took the time in this episode to give a brief overview of insulin, AMPK, and mTOR. Insulin is a hormone produced in our bodies when we increase our blood sugar. It causes us to store excess sugars as fat. Excess insulin can cause cravings and drive us to eat more than we require. One of the reasons why we avoid carbohydrates is to keep insulin at bay. AMPK plays a role in how our cells handle energy. It discourages energy storage as fat and encourages the production of mitochondria. A low carb diet to the point of ketosis encourages the body to produce and use AMPK. It also has a hand in autophagy--the breaking down of unneeded body tissue to be used where it is needed. Dr. Fung suggests that this is why people who engage in intermittent fasting have less of an issue with extra skin after weight loss than those who rely solely on calorie restriction. MTOR is a growth hormone triggered by excess protein intake. This is great if you're trying to put on muscle, but it can also start to encourage you to eat more, generally. It's important to remember that an LCHF diet should not be high in protein; it should be moderate in protein. For most people, this looks like a protein intake of 60-100 grams per day, depending on your lean body mass and gender. Best Option The Best Option for Panera Bread (Also called St. Louis Bread Company in some areas) was harder than we expected, given Panera's reputation as a healthy fast food. When you get down to ingredient level, most of what they offer has added sugars and industrial oils. There were two options available, though. The first was the Seasonal Green Salad without the dressing. However, this option is simply vegetables and won't be very filling. The best option, therefore, is the Greek Salad, also without salad dressing. Though it would be a "dry" salad for you, the inclusion of olive, pepperoncini, and feta will make it flavorful on it's own, as well as making it more filling. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

036: Italian Food Released: May 31, 2018 Adam and Anne chat about different ways you can still enjoy Italian food, either at home or in a restaurant, and keept it LCHF. News But first, our news for the week: CNN reports that childhood obesity is on the rise in Mediterranean countries. As the local diet shifts to include more sugars processed foods and activity levels decline, childhood obesity is spreading through several Mediterranean coutries. We're watching what happens as a traditional diet loses ground to the modern, processed food diet in real time, and the results are not encouraging. Italian Foods You can still enjoy Italian foods when you're eating a low-carb, high-fat diet. First, you need to rethink what it means to eat Italian food--it's not just massive bowls of pasta. In Italy, the pasta is a small course that's not meant to fill you up. Focus on the antipasti (appetizers) that generally include meats, cheese, and veggies, and the secondi course, which usually involves grilled meats and vegetables. Most "family-friendly" Italian restaurants in the US do not follow the traditional Italian model, instead focusing on pasta, pizza, and breaded and fried foods. In that setting, there may be an acceptable salad, or you can order a pizza and eat the toppings only. However, a nicer Italian restaurant should have plenty of options to choose from. If you're looking for Italian options to make at home, you could opt for konjac noodles or spaghetti squash to act as a base for otherwise LCHF sauces, or opt for LCHF "look alikes" like the "Just Like the Real Thing" lasagna, which is a long-time fave in our LCHF family.  We did an episode early on about keto/LCHF pizza options you can make for your family. Check it out here. Best Option When you're out and about and need to eat, the Best Option at Chik-fil-a is... nothing. Same with Domino's. Both restaurants use a lot of soy, industrial oils, and sugars. However, you can eat at Pizza Hut by ordering a pizza and just eating the toppings. Pick from the following list of toppings and load up with the ones you like best: bacon, tomatoes, bell peppers, mushrooms, onions, green chilis, olives, pepperoni, banana peppers, jalapenos, or ham. If you're hankering for some Chick-fil-a, we love this LCHF-friendly taste-alike recipe. Give it a try! Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

035: Hiking Snacks. Released: May 17, 2018   By special request, Adam and Anne take on the issue of what to eat when you're on a day hike with your LCHF family. News * With the end of the school year approaching fast, and summer around the corner, we will be releasing episodes every other week until September. * Those of you with an Amazon Echo can now use it to listen to LCHF Family. To set it up, say the following, pausing between statements: Alexa, enable the Low Carb, High Fat Podcast. Alexa, stop. When you are ready to listen to the podcast, say, "Alexa, play the Low Carb, High Fat Podcast." * We love the Radical Organics Simply Salted Toasted Coconut Chips so much that we way over-bought them as we left the Philippines, so we're going to spread the love. To claim 4 packages of coconut chips, order from one of our affiliates using the links on the Support the Show page. Send a screen shot of your order to lchf@familypodcasts.com. We will confirm the order and send it you your coconut chips. It's that simple! This offer is only available to listeners with mailing addresses in the United States, and it's only available until 10 listeners take advantage of the offer or until September 1, whichever comes first. Recommendations Made in the Show When planning food for your hike, you need to consider whether the participants are fat adapted or not. If there are participants who are not yet fat adapted, you should plan some snacks for them that are higher in carbohydrates to prevent problems with low blood sugar. Those who are fat adapted may not need to snack between meals at all, but if they do, they can keep their snacks LCHF. Those who are not fat adapted but still hoping to avoid added sugars and processed foods are in luck: keep scrolling through the snow notes for our reciped for Real Food GORP. Epic Hickory Smoked Uncured Bacon and Pork Bites are a sugar-free jerky option that would work well for those who are fat adapted. Other snack options are individually wrapped cheese or a hunk of a hard cheese like parmesan, asiago, or romano. Olives, hard-boiled eggs, and pickles would all be good options, too. Or, keep scrolling through the show notes for a recipe for a Savory GORP designed for people who are fat adapted. Listen to the episode for more food recommendations!If you're concerned about being able to pack in enough water for your hike, check out the Katadyn BeFree or the LifeStraw. There are more options on the REI site as well. Recipes Mentioned in the Show Real Food GORP A filling, flavorful GORP everyone in the family will love, designed especially for those who are not yet fat adapted. Free from inflammatory peanuts, industrial oils, sweeteners, and added sugars. 1 Tbsp Coconut oil 1 cup cashews, roughly chopped 1/2 cup pecans or walnuts, roughly chopped 1/2 cup pumpkin seeds 1/2 cup toasted coconut chips 1 tsp cinnamon 1/2 tsp salt 1/2 cup raisins 1/2 cup dried cranberries, unsweetened (optional) Melt the coconut oil in a 10" skillet over medium-high heat. Add nuts, seeds, and coconut chips to the skillet. Stir until warm and well-coated with the coconut oil. Sprinkle the mixture with cinnamon and salt and stir until evenly coated. Remove from heat and spread the mixture on a cookie sheet to cool quickly.  Stir in the raisins and optional dried cranberries. Store in an air-tight container when completely cool.   LCHF GORP A healthier GORP option for those who are already fat-adapted. 1 Tbsp coconut oil 1 cup walnuts, macadamias, or pecans, roughly chopped 1/2 cup pumpkin seeds 1/2 cup toasted coconut chips 1 1/2 tsp Italian seasoning 1 tsp salt 1 cup cheddar Whisps, or all-cheese cracker of your choice, coarsely chopped Heat coconut oil in a 10" skillet over medium-high heat. Add nuts, seeds, and coconut chips to the skillet. Stir until warm and well coated in the oil. Sprinkle the mixture with Italian seasoning and salt. Stir until well combined. Remove from heat and spread the GORP on a cookie sheet to cool quickly. Stir in chopped Whisps. Store in an air-tight container when completely cool. Best Option Another double header! Your best option when you are out and about and hav to feed the family and all you have available is a Wendy's: Either a Baconator with no bun, mayo, ketchup, or cheese OR the Dave's Triple with no bun, mayo, ketchup, or cheese. With either option, you can try asking if they will replace the American cheese with Asiago, but we haven't tried it, so we don't know if they will allow the substitution. Your best option for food when you only have a Dunkin Donuts? Literally nothing. If you need a drink, opt for bottled water, black coffee (hot or cold), or coffee with cream (hot or cold). Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. (They aren't all affiliate links, but sometimes they are.) Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

034: Campfire Foods Released: May 10, 2018 How can your family navigate the memory-making campfire without turning it into a massive sugar bomb? The LCHF Family taste-tested and tinkered with a meal's worth or recipes and came up with a meal that involves cooking on sticks, big flavor, and--yes--dessert. First, they shared an article from the NYTimes that suggests that a low-carb diet may be more benefitial for Type-1 daibetics than previousy believed. Then, they launched into a series of campfire recipes that are sure to please your whole family, with narry a marshmallow in sight. After a brief love-fest for Dropps, they shared the Best Option for when you're starving and your only options are Burger King or Taco Bell. Recipes Bacon-Wrapped Brussels Sprouts Bacon and brussels sprouts are a family favorite done in the oven, and we were pleasantly surprised to find that they cooked up together beautifully over a campfire. These are a great way to get kids involved with campfire cooking, meeting their essential desire to find out how close they can get their food to the fire before it is covered in flames! Umm... Maybe just keep an eye on the kiddos after all... 1 lb Bacon (no sugars added, approximately 12 total slices) 24 Brussels Sprouts 1. Trim and wash the brussels sprouts.   2. Cut the pound of bacon in half so that you have 24 shorter slices. 3. Wrap the bacon around the brussels sprouts so that both ends of the bacon overlap. Skewer them on a sharpened stick or roasting fork so that the ends of the bacon are secured. 4. Hold the bacon-wrapped brussels sprouts over the flames or coals until the bacon is crispy and appetizing. 5. Eat plain, or with a splash of lemon, sugarless barbecue sauce, or mustard.   Campfire Spinach and Artichoke Dip A super-tasty appetizer you can prepare before you leave to camp and throw on the coals as soon as they are ready. 8 ounces sour cream 8 ounces cream cheese, room temperature 1 cup shredded paremesan cheese, fresh 3/4 cup cooked spinach, chopped 1 cup artichoke hearts, chopped 1/2 tsp garlic powder salt to taste Bacon Chips 1 lb bacon without sugar, more as needed Mix all of the ingredients together in a bowl. Salt to taste. Divide the mixture in half. Layer two pieces of heavy-duty aluminum foil on a counter and place half the mixture in the center of the foil. Fold the edges up and over the mixture, folding the edges over each other to create a tight seal with the mixture enclosed within. Repeat the last step with the other half of the mixture so that you have two foil packets of dip. Store in the refrigerator or a cooler for four hours to allow the flavors to mingle. Place the packets near hot coals when they are ready. Cook for 20 minutes. Remove the foil packs and check that the mixture is hot and soft. Enjoy with sliced vegetables or bacon chips. (To make the dip at home, bake the foil packets in your oven at 425F for 20 minutes.) Bacon Chips (optional) Line a sided cookie sheet with parchment paper. Cut bacon strips into 2" long segments. Lay the bacon segments out on the lined cookie sheet so they are close together but do not touch.  Put the cookie sheet into a cold oven and turn it on to 400F. Bake for 12 minutes. Remove the pan and flip the bacon pieces. Bake 8-10 minutes more, or until desired crispiness level is achieved. Remove from pan immediately and allow to cool. Store in an airtight container.   LCHF Cabbage and Sausage Foil Dinners "Hobo Dinners," "Campfire Dinners," "Foil Dinners." No matter what you called them growing up, they were a staple campfire meal on most campouts. Here's a potato-free version that relies on radishes to maintain the "feel" of this old favorite. Don't worry, though; baking the radishes cuts back on their sharpness to the point that many people can't tell the difference between a baked radish and potato. 1 lb heat and eat sausage such as keilbasa, hot dogs, breakfast links, or precooked Italian sausage, whichever your family prefers, sliced about 1/2 inch thick 1/4 head cabbage, cut into wedges with the outer edge of the widge 1/2 inch wide 20 radishes, washed and trimmed, then quartered 1 onion, sliced 4 Tbsp butter 1 tsp garlic powder bacon fat, olive oil, or melted butter to grease the foil Salt and pepper, to taste Prepare the fire so there is a good bank of coals. Or, preheat a grill to 400F or an oven to 425F. Cut four, 18-inch sheets of heavy-duty aluminum foil. Brush the centers liberally with bacon fat, olive oil, or melted butter.  Divide the cabbage between the four pieces of foil, mounding it in the center of the foil. Similarly, divide the radishes, sliced onions, and sausage by piling them atop the four mounds of cabbage. Top each mound with one tablespoon of butter and 1/4 tsp garlic powder. Fold the foil up and over the mound of ingredients, sealing opposite edges of the foil together by folding them securely over each other. If cooking by a campfire, place the foil packets near the coals. Rotate the packet every 15 minutes so that the contents bake evenly. If using a grill, flip the packets every 15 minutes. There is no need to rotate the packets if you are baking them in a standard oven. Bake for 50 minutes by coals or on the grill or 35 minutes in an oven. Allow the packets to cool for 10 minutes before opening. If your seals were good, there will be water in the packet. The water came out of the vegetables in the form of steam and helped with the cooking process. You can eat the food straight out of the foil, or scoop the food from the packets onto a plate, leaving the water behind.  Add salt and pepper to taste. Serve with mustard, hot sauce, salsa, or sour cream.   LCHF Baked Apples You know, I always hated baked apples when I was growing up. Which is weird, because you'd think anything with a ton of butter and brown sugar should taste divine. So, I almost didn't bother trying to work out an LCHF baked apple alternative. Boy, howdy, am I glad I did! This is the best baked apple I ever had! I think the problem with all the baked apples of my youth was that there were too many kinds of sweet going on at once. The cloyingly sweet brown sugar fought with the rich sweetness of the raisins which fought with the subtle sweetness of the apple. In this recipe, the natural sweetness of the apple is allowed to shine! 4 Gala apples (or a naturally sweet apple of your choice) 2 Tbsp lemon juice, divided 1/4 cup almonds, finely chopped 1/4 cup walnuts, finely chopped 1/2 tsp cinnamon, ground 1/2 tsp nutmeg, ground 1 Tbsp unsalted butter, softened, divided Prepare the fire so there is a good bank of coals. Carefully core the four apples, working from the top using an apple corer or a paring knife. Leave the bottom 1/2 inch of the core in place. (Do not core all the way through the apple.) With half the lemon juice, brush the inside of the apples. In a bowl, combine the remaining lemon juice, almonds, walnuts, cinnamon, nutmeg, and half the butter. Use the mixture to fill the apples. Split the remaining butter into 4 pieces and place them on top of the mixture in each apple. Place each apple in its own sheet of heavy-duty aluminum foil and wrap securely. Put the foil-wrapped apples near the hot coals. Rotate them every 15 minutes. Depending on the heat of the coals, the apples may require 30 minutes to an hour and a half to cook. To test if they are done, use a pair of tongs to gently squeeze the apple in the foil. It should give without feeling mushy. Remove from the coals and allow them to cool for a few minutes before opening the packets. Serve warm, either straight from the foil or on a plate. You may substitute your favorite combination of nuts for those suggested by the recipe. If you'd like to prepare these in a standard oven, preheat the oven to 350F and bake the foil-wrapped apples for about an hour. There is no need to rotate them as they bake in an oven but check for doneness as described in the instructions.   Best Option When you're out and about and need to eat, the Best Option at Burger King is a Whopper with no bun, cheese, mayo, or ketchup. Keep the lettuce, onion, and tomato. The pickles have no sugar, either. Your best option at Taco Bell is the Veggie Power Menu Bowl with no beans, sour cream, cheese, avocado ranch sauce, or seasoned rice. You can add any of the following: onions, tomatoes, jalapenos, and the fire-roasted salsa. Honestly, with either option, it may be best to just keep moving down the road. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those links helps us pay for hosting fees and equipment for the podcast. You can see a list of ways to support the show on the Support the Show page.

033: Mastering the Meat Counter. Released: May 3, 2018 Adam and Anne chat about the new documentary about low-carb, high fat diets that Vinnie Tortorich will be crowdsourcing. To stay up to date on information about its progress, text NSNG to 228-28. Adam was a butcher for a few years and shares what he knows about various cuts of meat and how to make sure you're getting the best you can afford. This episode is jam packed with information for those of you (like Anne) who have always felt less than prepared to pick the best meats. When picking steaks, you want to look for the whitish lines and specks inside the muscle tissue. This is called "marbling" and is actually fat inside the muscle. The more fat, the more tender and flavorful the steak will be. The bone in a T-bone steak is actually a vertebrea shaped like a plus sign that has been cut in half vertically. As you pick a T-bone steak, think of the meat on either side of the bone as forming two quadrants. The larger quadrant is the steak that is often sold alone as a New York Strip. The smaller steak is the tenderloin, a gently used muscle in the cow that is known for its tender texture and rich flavor. You want to choose T-bones with larger tenderloin sections to get the most quality for your dollar. Porterhouse steaks are T-bone steaks with larger tenderloin sections. Steaks tend to come from the cow's back, where the muscles aren't so vigorously used, which makes them more tender. The muscles of the rump and legs are used more by the animal and the meat is, therefore, tougher, stringier, and less fatty. However, the meat also tends to be more flavorful. Meat from these areas of the cow need to be cooked longer on a lower heat to result in a more tender outcome. Examples of these cuts are brisket, rump, chuck, bottom round, top round, and tri-tip. White "marbling" in these cuts indicate connective tissue rather than fat content. Again, not necessarily a bad thing, just a sign that the meat needs to be cooked slowly. When in doubt, ribeye is the most flavorful and most fogiving cut to cook because of its high fat content. Look for ones with the most marbling in the meat for the best results. In the US, beef is labeled as Prime, which you will generally only find in restaurants and specialty butcher shops, Choice, and Select. Any other labels added to the meat are simply marketing. When in doubt, ask the butcher, and he should answer Prime, Choice, or Select. You can also judge for yourself by looking at the amount of marbling in the meat and learning overtime what level of marblins is acceptable to your tastebuds and pocketbook. All steaks, before they are cut into steaks, exist as roasts. Any cut thicker than 1.5" is technically a roast. Larger roasts, even of tender meats, need to be cooked low and sloe so they don't dry out or to help the meat soften. Don't feel shy about talking to your butcher! They can custom grind ground meat to your specifications, order specific cuts, or chop roasts into steaks or other cuts for you. Keep in mind that because their cutting gear needs to be cleaned when they switch from one type of meat to another, you may need to pick up a special request later in the day. If you can see the bone of the steak or roast and it looks pourous and brittle, that means the animal was older. This is a rare occurance in the US, and it not necessarily a bad thing. The meat may be tougher, but should be more flavorful, as well. So opt to cook it low and slow. When looking at the fat in the meat, a yellowish tinge means it was grass-fed. White fat meants it was grain fed, or grass fed at first and then finished with grain. Americans tend to prefer the look of white fat, though grass-fed animals tend to be healthier for you and taste better, too. Beef is aged under certain temperature and humidity conditions that are nearly impossible to duplicate at home, unless you have specialized equipment. Any "aging" done at home is more likely to be "rotting." Leave aging to the pros. Best Option When you're out and about and need to eat, the Best Option at Subway is a Cold Cut Combo with added bacon, prepared as a salad with either cheddar, pepperjack, provolone, or swiss as the cheese and guacamole, yellow or deli mustard, red wine vinegar, or sauerkraut as your dressing/flavoring. NSNG purists will want to avoid the bacon and the cold cut meats in favor of a double helping of the cheese. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

032: Book Review: Eat Bacon, Don't Jog. Released: April 5, 2018 Anne and Adam chat about the ridiculous new frappucino option at Starbucks and then break down the Best Option for when Starbucks is your only option. (Coffee with tea, hot or cold; back or herbal tea with cream; water; whole milk for the kiddos.) Listen to the podcast for their discussion about the food options at Starbucks. You'll have to make an educated decision for yourself about whether it is possible to eat there and stay LCHF.After dissing Starbucks, they discuss Eat Bacon, Don't Jog, a book full of bite-sized chapters that is great as a periodic reminder for yourself or as an introduction to low-carb, high-fat eating for curious friends or family.Today's sponsor was Pure Vitamin Club, an excellent source of no-junk-added vitamins for your family. The LCHF Family family has been using their multicaps and magnesium supplements for over a year now and have never had a complaint. Give them a try by using our affiliate link, and you'll also be supporting the show! Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

031: LCHF Ideas for Passover and Easter Released: March 27, 2018 (a few days early!) The holidays crept up on us this year. In this special, early release episode, Abby and Anne chat about some ideas to keep Passover and Easter as low-carb and free from sugars as possible. To claim your $5 discount from Dropps, visit our Support page. Passover There's a difference between traditional foods and Traditional Foods. Passover has some that fall into both categories. Carbsmart.com has a lot of great information for Jewish families who want to keep both as part of their seder. Check out some of their options below. Barbo's Original Low Carb "Noodle Kugel" Passover Recipe. Aunt Sadie's Low Carb Brisket Recipe for Passover. Coconut Sour Cream Low-Carb Recipe from Fat Fast Cookbook. Low-Carb Charoset Recipe for Passover. (Leave out the added sweetener, if you wish.) Spinach Mushroom Kugel. Zion Judaica has a section dedicated to Passover gifts for all sorts of people and situations at varying price points, or try Amazon for an even wider variety of options. Easter With all the candy being marketed for this holiday, it's nice to know that the Easter Bunny will respect parents' wishes and leave LCHF-friendly gifts instead. Along with the colored eggs, it has lots of ideas for toddlers, kids, and teens. If the adults in your family exchange gifts, you might consider a new belt or egg-shaped planters for succulents. For Easter dinner, there are a lot of options. Ham doesn't have to be glazed to be amazing. We found to options for you: Perfect Naked Baked Ham and Not So Sweet Baked Ham. For sides, you could opt for Fried Cabbage with Crispy Bacon, Scalloped Cauliflower, Bacon-wrapped Asparagus, LCHF Biscuits (see below), and Simple Deviled Eggs. If you want to skip the ham, but still please the crowd, this Pancetta-wrapped Pork Roast looks amazing. Some dessert options that won't throw you for a loop would be Low-carb Coconut Cream with Berries or Keto Vanilla Panacotta. Here are some cute looking cakes: Easter Bunny Cake and Bunny Butt Cake. You can use these as your inspiration, but use the recipe for Anna's Lemon Cake in Eat Happy for the cake, and Diet Doctor's Butter Cream recipe for the frosting. Use unsweetened coconut flakes and dark chocolate for the accents. You'll have a less-sweet option that will still taste amazing and look adorable on the table! LCHF Biscuits Makes 6-8 biscuits. 10 min prep time. 12 min bake time. Ingredients: 1.5 cups almond flour 1/4 tsp salt 1 Tbsp baking powder 1/2 tsp garlic powder (optional) 2 eggs 4 Tbsp liquid fat + more for greasing the pan. (melted butter is our favorite, but it can also be made with bacon grease or melted coconut oil.) 1/3 cup sour cream 1/3 cup finely shredded cheddar cheese 1. Preheat the over to 400F or 200C. Grease a muffin tin with melted butter, coconut oil, or bacon grease, or line the muffin tin with paper or silicone liners. 1. Mix the first 4 ingredients in a bowl with a whisk or fork to break up any lumps. 2. In another bowl, whisk the eggs, butter, fat, and sour cream. 3. Add the wet ingredients to the dry and stir to combine. 4. Fold in the shredded cheese. 5. Fill the compartments of the muffin tin about 3/4 of the way full. 6. Bake for around 12 minutes, until the center is set. 7. Remove from oven and cool for 3-5 minutes. These should leave the pan easily, but if they offer resistance, slide a table knife along the edge before turning the pan over. They should pop right out. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Please assume any links in the show notes that go to business sites are affiliate links. Purchasing things from our affiliates through those likes us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

029: A Word of Wisdom. Released: March 15, 2018 In this episode, Anne takes on the most asked question LCHF Family has received so far. But first, what is the best option when you really need to eat and your only option is McDonald's? Anne played with their online nutritional calculator and came up with the following: Best lunch or dinner: A Grand Big Mac with no bun, Big Mac sauce or cheese (300 calories, 23 grams of fat, 2 grams of carbs, and 25 grams of protein) eaten with or on a dry Side Salad (15 calories, 0 grams of fat, 3 grams of carbs, and 1 gram of protein). Best Breakfast Option: If you are NSNG, opt for one or more Egg McMuffins with no muffin or cheese (110 calories, 7 grams of fat, 1 gram of carbs, and 10 grams of protein each). If you are just generally eating low carb, high fat, get the Big BReakfast with no biscuit or hash browns (340 calories, 29 grams of fat, 2 grams of carbs, 19 grams of protein). Curious why you shouldn't opt for chicken or a salad? Wondering about Happy Meals for an LCHF kid? Both get addressed in the episode. Books and websites mentioned in the episode or used as reference: The Alcoholic Republic, but W. J. Rorabaugh. The Word of Wisdom. Forbidding the use of meats is not of God. When Did the Word of Wisdom Become a Commandment? Encyclopedia of Mormonism entry on the Word of Wisdom. FairMormon: Are we violating the Word of Wisdom if we do not eat meat sparingly? FairMormon: The history and implementation of the Word of Wisdom. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

030: LCHF with the Elderly Released: March 22, 2018 Anne and Adam chat about their experience trying to get Anne's mom, a type-2 diabetic in nursing care, on a diet better suited to her needs than pancakes and pasta. Listen in to learn how they handled working with the staff, as well as the difference in dietary needs and considerations for the elderly. This episode was recorded a month in advance. There have been developments that will be addressed in episode 31! This week's sponsor is Anne's editing company, 3T Editing. Anne helps self-publishing authors polish their work to the point of professionalism. She's been honored to work with Amazon best-selling authors Connor Boyack and Scott Horton. She also works with bloggers and podcasters. Swing by the website to learn more, or contact her at anne @ 3tediting . com. After moving back to the US, Anne got clearance from her mother's nursing home to bring in meals for her. The following is the first week of meals. These are all tasty straight from the fridge, so they would be great packed meal options for any occasion, as long as you can keep them cold. Day 1: B: 2 hardboiled eggs with salt and pepper, 3 slices of bacon. L: Taco Salad, salsa and sour cream, Sabra single-serve guacamole. D: Orange ginger glazed pork with a green salad with nuts, cheese, cucumber and vinaigrette dressing. (Pork recipe from Eat Happy.) S: Sharp cheddar cheese. Day 2: B: Greek yogurt, 1 tsp vanilla, 1/2 c. raspberries, 10 gr. unsweetened coconut flakes, 2 whole walnuts. L: Tuna mayo salad with olives, celery, and mustard. Green salad with vinaigrette. D: Cottage cheese with salt and pepper, veggie sticks, salami, 10 olives. S: Mixed nuts. Day 3: B: Onion, cheese, bacon, and broccoli frittata with mixed greens and vinaigrette. L: Three grain-free meatballs with marinara for dipping, mozzarella cheese stick. D: Corn Dog Muffins with mustard and mayo for dipping, fresh broccoli. (She liked these, but they fall apart too much for her to eat them as finger food, so these are coming out of the rotation.) S: Sharp cheddar cheese. Day 4: B: Greek yogurt, 1 tsp vanilla, 1/2 c. raspberries, 10 gr. unsweetened coconut flakes, 2 whole walnuts. L: A sliced Italian sausage with grilled onions and peppers, and marinara sauce for dipping. D: Chef salad with vinaigrette. S: Mixed nuts Day 5: B: 2 hardboiled eggs with salt and pepper, 3 slices of bacon. L: Prepackaged salami and cheese (Costco), nuts, and olives. D: Sliced steak with green salad and vinaigrette. S: Sharp cheddar cheese Day 6: B: Cheddar biscuit (recipe below), bacon, blackberries. L: Egg and mayo salad with a green salad and vinaigrette. D: Vegetable and bacon fritters (roughly that recipe, with bacon added) with sour cream and salsa dipping sauce. S: Olives. Day 7: B: Frittata with mixed greens. L: Two containers of Sabra guacamole with cheese crisp crackers and veggie sticks. D: Big Mac Salad. S: Trail mix: chop up a few walnuts, and pecans, add coconut chips and a chopped square of 85% dark chocolate. Throw it all in a snack bag. LCHF Biscuits Makes 6-8 biscuits. 10 min prep time. 12 min bake time. Ingredients: 1.5 cups almond flour 1/4 tsp salt 1 Tbsp baking powder 1/2 tsp garlic powder (optional) 2 eggs 4 Tbsp liquid fat + more for greasing the pan. (melted butter is our favorite, but it can also be made with bacon grease or melted coconut oil.) 1/3 cup sour cream 1/3 cup finely shredded cheddar cheese 1. Preheat the over to 400F or 200C. Grease a muffin tin with melted butter, coconut oil, or bacon grease, or line the muffin tin with paper or silicone liners. 1. Mix the first 4 ingredients in a bowl with a whisk or fork to break up any lumps. 2. In another bowl, whisk the eggs, butter, fat, and sour cream. 3. Add the wet ingredients to the dry and stir to combine. 4. Fold in the shredded cheese. 5. Fill the compartments of the muffin tin about 3/4 of the way full. 6. Bake for around 12 minutes, until the center is set. 7. Remove from oven and cool for 3-5 minutes. These should leave the pan easily, but if they offer resistance, slide a table knife along the edge before turning the pan over. They should pop right out. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

028: Looking for the Truth Behind the Advertising Released: March 8, 2018   We're back! Thanks for your patience while we got ourfeet beneath us again after the move. We are all settled in and are happy to be back at the microphones. The move is bringing some new changes to the podcast, too! We'll be including a sponsor with each episode (just one!) and adding some reoccuring segments to the show. We hope you like the changes. Feel free to email us your feedback at lchf at family podcasts dot com. Today, we break down the news that California Pizza Kitchen has added a cauliflower crust option. Is it really all it's hyped up to be? And what really is the best option when you find yourself in a CPK? Some more links we used or mentioned on the show: CPK Nutrition Facts The Obesity Code A big-screen TV (Just kidding!) Food grade, leak-proof containers. Will these work for olive oil and vinegar? Anne is going to test these out and see if they survive in her purse or if she ends up with a very greasy wallet.   Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website!

027: Eric Leach of Radical Organics Shares the Value of Coconuts Released: January 11, 2018 In this episode, Eric Leach, Chief of Values and Marketing for Radical Organics, joins Anne to talk about the benefits of coconut in our diets. He addresses issues such as what the difference is between an MCT oil and regular coconut oil, how to tell if you are buying an adulterated coconut oil, what to look for on the label when picking a coconut oil, whether you need to bother with organic coconut, and the many ways that coconut oil and fiber benefits our overall health. As part of our discussion, Eric mentioned three studies: about needing 6 grams of fermentable fiber per day, about the link between omega 6/omega 3 ratios and chronic disease, and about how all saturated fats are not the same. Watch a neat video to see their coconut chips be made. Radical Organics on Facebook. Radical Organics on Instagram. Of course, Anne brought up Eat Happy again on this episode. And, in case you want to try the recipe Abby uses to make Chia Seed Pudding, here it is. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

026: Talking about the GAPS Diet with Amanda Leach Released: December 28, 2017 Amanda Leach, a neighbor of the LCHF Family crew, joins to talk to Anne about the GAPS Diet, a form of low-carb, high-fat diet that aims to correct intestinal and neurological issues. Amanda gives a general overview of the diet, which she learned about by reading Dr. Natasha Campbell-McBride's Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia. Amanda is happy to answer additional questions from listeners. You can reach her on her Facebook page or through email (amjole08 @ yahoo . com). She shared some of her favorite recipes that she uses with her family as they follow the GAPS Diet. 1. Pemmican -- More instructions that recipes. This is highly customizable for your version of LCHF. The original fat bomb? 2. Pumpkin Bars, as follows: Pumpkin Bars 2 cups puréed pumpkin 6 eggs 1 Tablespoon cinnamon 2-3 Tablespoons coconut oil Splash of vanilla (Optional: 1/4 cup honey or maple syrup) Mix all ingredients well with hand beaters. Pour in a 9X9 square pan or equivalent size. Bake at 350 degrees for 18-25 minutes or until center is firm. Let it cool for 15-20 minutes. Cut into bars and serve. 3. Electrolyte Drink (NSNGers, this does contain honey and fruit juice, all of which are a no-go if you're avoiding added sugar. People who do general LCHF should consider this drink in light of the rest of your carbohydrate intake for the day and what your personal goals are.) Electrolyte Drink 4 oranges, juiced 1 lemon, juiced 4 cups water 1/4 tsp salt 2 doonks of liquid stevia or 1/8 cup honey Combine all ingredients in a pitcher and stir to combine. Serve as is or over ice to rehydrate after a workout or being outdoors. Other books we mentioned: 1. Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain's Silent Killers 2. Sugar Blues 3. Fat Head Kids: Stuff About Diet and Health I Wish I Knew When I Was Your Age 4. The Obesity Code: Unlocking the Secrets of Weight Loss Sincere apologies for the sound quality in this episode! Believe it or not, it actually sounds better than the original sound file. The next episode does not have the same issues and we recorded it 15 minutes after this one, so I honestly have no idea what happened. We should have our repaired soundboard back by episode 29, and finally be free of these technical issues. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

025: Austin Archibald from Rebel Creamery Released: December 14, 2017 Austin Archibald joins Anne in this episode to talk about how he decided to eat a ketogenic diet, how they make it work in their family, and Rebel Creamery--the company he is launching with his wife to create a keto-friendly, high-fat, low-carb ice cream. You can check out the Kickstarter, or learn more about Rebel Creamery at their website. Those of you who vaguely remember when we talked about fat bombs on the show in the past, can find the list of recipes here. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

024: Leading by Example. Released: November 30, 2017 In this episode, Adam interviews his father, Eric, about why he started LCHF eating and what his results have been. The take away: letting your own results do most of the talking when you want to share LCHF with your friends and family can be very effective. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

023: Planning on Holiday Treats? Know What You're Getting Into. Released: November 16, 2017 To treat, or not to treat. That is the question. If you are going to indulge this holiday season, it's important that you know what you're getting into so you can stare the consequences in the eye and deal with them like the LCHF warrior you are. Adam and Anne talk about what you can really expect from that "harmless" Christmas cookie or vacation indulgence so that you can make an informed decision about whether you are "safe" to have a treat in the first place, and how to get back on track when you do. A personal promise from Anne: We are NOT going to continue to talk about holiday treats after this episode. We've covered how to handle judgy family who comment on the fact that you aren't having treats, we talked to Anna Vocino about having a day or two of indulgence and getting back on track, and this episode is really about making sure you have your eyes open so you can make an informed decision for youself and act accordingly. Holiday treats have been covered and we're going to move on from this now. (This episode was recorded the same day as episode 22, so we were still working without our soundboard. Appologies for the sound quality!) Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

022: An Eat Happy Thanksgiving with Anna Vocino Released: November 9, 2017 Please join us as Abby and Anne speak to Anna Vocino, author of Eat Happy: Gluten Free, Grain Free, Low Carb Recipes Made from Real Foods For A Joyful Life, about being diagnosed with Celiac disease, how to get family on board with an LCHF diet, how her family does Thanksgiving, and ways to keep the holiday LCHF--if you want to. This is our longest episode yet, and you're going to love every minute of it! Some of the resources Anna mentioned in the interview: Her archive of Thanksgiving recipes. Where to look for that apple crumble recipe that should be appearing soon. Her "kit" of recommendations for kitchen equipment. The link to preorder Eat Happy Too: More Gluten Free, Grain Free, Low Carb Recipes Made from Real Foods for a Joyful Life. (Currently marked as releasing in April, but possibly not until Nov. 1. Pre-order it anyway, because you will want it, my friends!) Upcoming opportunities to see Anna performing live. Thanks again to Anna for joining us! (Anna sounds fantastic, but our soundboard exploded the night before the interview. As a result, Abby and Anne sound like they are in a cavern. We're going to get it fixed ASAP, but for now, please bear with us!) Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 021: Preparing for Curious or Concerned Family at Holiday Gatherings Released: November 2, 2017 We are coming up on that time of year when extended family gatherings will be the norm. These can often be difficult to navigate, but add in the fact that your family is on this wacko new way of eating, and you may find yourselves being grilled over your choice to eat low carb, high fat when you'd rather be getting caught up with your cousins. In this episode, Anne talks about dealing with these questions directly and remembering that family members wouldn't pester us if they didn't love us so dang much. As part of this, she reviews the basic science behind LCHF eating by addressing an article that warns against LCHF eating for teens, so that all the facts are refreshed in your mind before you have to face down Crazy Uncle George and his nonstop questions about whether you're killing your kids by not feeding them juice and bread. Previous episodes mentioned in the podcast: Episode 18: Talking to the Adults in Your Child's Life about LCHF Episode 13: Vinnie Tortorich Shares Insight for Student Athletes Episode 4: What to Expect in the Beginning (Not mentioned directly, but we cover the "side effects" that are either temporary or easily dealt with that are often portrayed as being a downside of switching to LCHF.) The SFGate article, as well as other articles from the same site talking about how healthy LCHF is and providing kid-friendly recipes for it. Ugh... I don't endorse any of those links. The point is to notice the cross-talk, not to actually do what they suggest. Much of it reflects a sorry misunderstanding of what low-carb eating should entail. The magnesium supplement we use in our family. Books for yourself or for your relatives who show an interest in learning more about your LCHF way of eating: The Obesity Code, by Jason Fung The Big Fat Surprise, by Nina Teicholz Gary Taubes's Amazon author's page. The Omnivore's Dilemma, by Michael Pollan Vinnie Tortorich's NSNG Beginner's Guide pdf Dr. Ben Birkman's site, Insulin IQ, explains the effects of insulin resistance. DietDoctor.com, home of videos, blog posts, and recipes for those wanting to learn more about and try LCHF or ketosis. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 020: Halloween as an LCHF Family Released: October 26, 2017 How do you navigate a sugar-ladened holiday now that your family is living a low-carb, high-fat life? Anne and Kai discuss several options to deal with candy coming in and going out of your home, as well as offering some sugar-less alternatives and an LCHF menu for Halloween party. Oriental Trading has lots of options for giveaways if you want to avoid adding to the sugar being spread around your neighborhood. A recipe for some adorable, pumpkin-themed deviled eggs. This was the inspiration for the ghost pizza. Of course, instead of a bagel crust, you'll want to make some using fathead dough. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 019: Filipino Foods to Add to Your Meal Rotation Released: October 19, 2017 Many people are at a loss when they switch to low-carb, high-fat eating because they can no longer make many of the meals their family loved to eat! Taking the time to look beyond the "obvious" examples of various ethnic foods to the lesser known stars of different cultural cuisines can be a book help in boosting our list of "go to" recipes. In the first of an ongoing, occasional series about ethnic foods, Anne and Adam share some of their favorite LCHF Filipino foods. These have all been family favorites in their household for years now. Meals they recommended were lumpia, adobo, sinigang, Bicol express, crispy pata, and tinola. All are either already LCHF, or can be made LCHF with simple modifications mentioned in the episode. Rather than linking directly to specific recipes, we encourage you to look through the examples of these recipes on the following sites. You may find a recipe on one site better suited to your family's taste than the example on another site. Also, while you poke around, you may be inspired to try a recipe not mentioned on the show! Filipino Recipes seems to have covered all the basics of Pinoy cookery, with a picture by each food listed. It's a great place to start! My Filipino Recipes has a photo paired with every listing, so you can get a sense of the food before you click through. Very convenient for first timers! Panlasang Pinoy has lovely photos accompanying the recipes, as well as an index on the "recipes" tab that allows you to click through to recipes grouped by ingredient or type of food. Also, this site includes many options beyond the basics, if you are feeling adventurous! You may have a hard time finding a few of the ingredients in some of the recipes in your local supermarket. Try your nearest Asian market, or check out these links: Tamarind paste. (This may seem pricey, but a little goes a long way!) Coconut aminos. (For those avoiding soy.) Calamansi juice. (Not required, but it's pretty common to squeeze a teaspoon or so over many Filipino foods, especially grilled meats. One bottle will last a long time! Store it in the freezer to make it last!) Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 018: Talking to the Adults in Your Child's Life about LCHF Released: October 12, 2017   On today's episode, Anne and Abby take on a question from Listener Marina that was posted to the Facebook community group: Wanted to ask if anyone has verbiage tips on how to keep the junk offerings (to the kids) at bay? I'm struggling with how not to offend when it comes to play dates, birthday parties, etc. Our kids are 6 and 8 and we follow LCHF/NSNG at home, but outside the house, it's a constant struggle for the kiddos. Too often, the "every now and then treat", turns into multiple times a week. Some phrases to have at the ready would be so helpful. Thanks for the question, Marina! We hope we offered some helpful phrases and tips to make it easier for you to get the other adults in your children's lives to respect your parenting decision in this matter. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 017: Non-scale Victories and Motivation Released: October 5, 2017 Welcome to all our new listeners who heard us from Vinnie Tortorich's podcast! If you missed our interview of Vinnie about student athletes, you can find it here. Today's episode is a short and sweet one with just Anne. She talks about non-scale victories--those changes that happen that can't be tracked with numbers but keep us going when the scale stops moving. Being observant of these milestones can be really helpful ways of helping out children take ownership of their food decisions! A reminder that we've covered breakfasts and school lunches in earlier episodes. It's been fun watching pictures come in on Twitter of people who have tried some of the suggestions with their kids. Keep the pictures coming! Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 016: Eating Out while LCHF Released: September 28, 2017   So, how do you eat out and stick to your commitment to stay low carb, high fat? Listen to today's episode for some guidance and ideas from Anne and Adam. Anne wants to make a couple of disclaimers: First, I realized as I edited this episode, that I throw around the term "natural sugar," and I think I need to define what I mean, because white sugar comes from sugar cane and is, therefore, natural sugar. When I talk about natural sugar, what I really mean is naturally occurring sugar or, in other words, sugar that occurs in a food because nature put it there, not the cook. Also, I mentioned that when I eat out, I try to stick to many options that are under 20 gr carbs and 4 gr sugar. That's what I do. That's not some hard and fast rule that you also need to follow. You may opt for a meal with 50gr carbs or 80 gr carbs and then eat accordingly the rest of your day. Don't paralyze yourself by trying to follow the general guideline I set for myself. Below is our list of restaurants that are either specifically designed for low-carb, high-fat eaters or they are more than happy to work with requests. If you're ever in these areas, check them out! If you know of one in your area, or find one while traveling, let me know about your experience there by emailing lchf@familypodcasts.com and I'll add them to the list. Center Grill, East Granby, CT. The Center Grill is only open for breakfast and lunch. Their breakfast menu is full of LCHF options as long as you swap out the free toast and hash browns for a different side, which they are happy to do. Try the fried cauliflower! Belly of the Beast, Northampton, MA. Their menu is not going to look LCHF to you at first, but when you find out they are willing to do any of their sandwiches as a salad instead, your heart will rejoice--honestly rejoice--because the meats in this restaurant are super delicious. The chicken wings are massive, and the bone broth is a revelation. If you have been basing your idea of broth on what you can get in a cardboard carton at the store, you are in for a true surprise when you have it here and find out just how delicious it really is. India House, Northampton, MA. A truly family-run Indian restaurant that will accommodate special food requests. The owners really understand the idea that food has an impact on your general well-being. Last time we were in, they were testing out curried cauliflower rice and it was delicious. (And you all know our family is not usually a fan of cauliflower rice!) Riff's North, Turners Falls, MA. A small burger/chicken/Mexican joint with a bar and outdoor seating in good weather. Delicious and willing to work with LCHF diners! Whately Diner, Whately, MA. Good ole American Diner food, but they have omelettes, burgers and dinner dishes that are LCHF if you substitute the fries or chips for one of their other side options, which they are more than happy to do. Cultured Caveman, Portland, OR. This place is paleo and gluten-free, so not all items qualify as LCHF or are free of sugars, but much of the menu works and their website has ingredient lists available for you to look at beforehand. Good Food Low Carb Cafe, Madison, WI. Not just a restaurant, but a couple of roving food trucks as well! Check the website for their daily locations! Cafe Mediterranean, several locations throughout the Philippines. Many delicious LCHF options on the menu, ranging from hummus to grilled kebabs. All options come with bread or a grain side, but they are happy to substitute those for additional grilled vegetables or a Greek salad. Paleo Canteen, Glasgow, Scotland. One thing I did not know when we recorded, but I found out as I prepared the show notes, is that you can search for "Low Carb Restaurants" near your location on yelp.com. It will then show you restaurants in your area that might qualify. They won't necessarily have an entire menu of LCHF options, but they have indicated that they have LCHF options. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 015: LCHF Casseroles Released: September 21, 2017   Alright, busy people, let's talk casseroles. You can totally have casseroles when you're eating a low-carb, high-fat diet. You just need to think beyond the standard, noodle-and-canned-soup variety. The great thing about a casserole is you can make it ahead of time and throw it in the fridge or freezer to bake later. Or, make it at dinner time and use the time it's in the oven to get other stuff done. They are great one-pot options for busy folks, and we have a list of options for you! From DietDoctor, we have the Pesto Chicken Casserole with Feta and Olives, as well as the Stuffed Cabbage Casserole. (And, in case you're curious, the casserole Anne loved and the kids vetoed forever is the Flying Jacob Casserole. Try it and see if you like it. If you do, invite Anne over so she can eat it again.) _____ Chicken Broccoli Bake -- Again, I don't know who to credit this to. If it's you, let me know. I copied the recipe onto scrap paper and am reproducing it here from my notes, but I will happily change this to a link to your site! Ingredients: 1.5 lbs. boneless chicken 1 tsp. salt 8 oz. cream cheese 1 c. chicken broth 1/4 c. heavy whipping cream 1 tsp. mustard powder 1 lb. chopped broccoli florets. (Frozen, or fresh. If you only have fresh, steam them first.) 1 c. cheddar Instructions: 1. Preheat oven to 350F. 2. Season chicken with the salt and bake it for 30 minutes. Cut it into 1" pieces when it's done. 3. Heat the chicken broth and the cream together in a saucepan. Whisk in the cream cheese and add the mustard powder. 4. Mix the chicken into the sauce. 5. Pour the mixture into a casserole dish and top with the shredded cheddar. 6. Cover and freeze it to use later, or bake it immediately in 350F oven for 30-40 minutes. If you freeze it for later, let it thaw before baking. _____ Bacon Cheeseburger Casserole. Crustless Caramelized Onions and Cheese. "Just Like the Real Thing" Lasagna. (So, so good...) And of course, Eat Happy. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 014: LCHF Breakfasts Released: September 14, 2017   We've had it drilled into us that breakfast is the most important meal of the day. And it is, if you remember that breakfast doesn't has to happen in the early hours of the day. You break your fast with whatever meal you first eat for the day and it's ok to wait until you're hungry to eat in the morning. Your body has stored energy it can run on--it's called fat. Most days, Anne and Adam don't eat breakfast anymore, and Kai and Abby don't bother with it some days, either. But, when you are wanting something along the lines of a traditional breakfast, what can you have? So many of us are used to thinking of breakfast as an excuse to eat what boils down to dessert. Without sugars and cereals and other high-carb foods, what's left? Plenty. So many options, in fact, that we're going to have to do at least one more episode to cover your options, but for now, here are links to some of the options we shared in the show. For the rest, you're going to need to listen! Bulletproof coffee, hot chocolate, and tea. This is essentially a hot beverage with fat, blended to help keep the fat from just forming a layer on the top of your drink. (If you don't mind the fat floating to the top, you don't have to blend it!) You don't have to buy a special MCT oil for these, either. MCT oil is basically a highly refined coconut oil. You can just use coconut oil, or even switch it out for heavy whipping cream or butter. When we make bulletproof tea, we literally just brew up some peppermint tea and add a tablespoon of heavy whipping cream or coconut oil. Make bacon in the oven for a big family, or just do a bunch ahead of time to last the week. (Good luck not eating it all the first day!) Almond flour pancakes. I use heavy whipping cream instead of the coconut milk, and I don't add the sugar or sweetener. These are Kai's favorite pancake option. Coconut flour pancakes. I leave out the sweeteners entirely. Be sure to let the batter rest before you start cooking the pancakes! Coconut flour is notorious for it's scratchier texture. Letting the mixture rest for a few minutes helps soften up the texture and improves the mouthfeel. If you haven't liked coconut-flour pancakes in the past, it may be worth trying them again and making sure to let them rest. Almond flour waffles. If you couldn't tell from the episode, these are amazing. To best enjoy these, use a "normal" waffle iron, rather than a Belgian waffle iron. The topping to waffle ratio just works better with a thinner waffle. In our family, we top these with whipped heavy whipping cream and berries. Fathead bagels. You aren't going to get the crispy outer shell with these, but they do have the density of a good bagel. When we make a batch of these, we make enough so that we can use some for sandwiches later in the day. Slow cooker, crustless broccoli quiche. Crustless is a bit of a misnomer. This quiche forms its own crust-like layer as it bakes and the food directly in contact with the slow cooker insert gets crispy. I mention this for the sake of listeners with kids who wan't abide anything with a "burned" type crispiness. Thought it's not really burned, it is hardened and may turn some kids off. That said, it is universally liked in our home. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 013: Vinnie Tortorich Shares Insights for Student Athletes Released: September 7, 2017 In this episode, Anne and Adam interview Mr. NSNG himself, Vinnie Tortorich. He shares some great insight into whether student athletes can eat an LCHF diet (yes) and how they should fuel during a sport. We were surprised by his advice about teens fueling during sports. He said theyshould have a small amount of sugar (preferably in the form of fruit). However, his argument for this is that kids tend to tell us what we want to hear. They will tell us that they are staying LCHF, while also having chips and sodas with their friends when we aren't around. So, most student athletes, in Vinnie's view, should still rely on some glucose when they are in a physically demanding sport because they aren't, generally speaking, fat adapted. This is something you should try to maintain an open dialogue with your kids about. As many of you know, Kai gets to pick a non-lchf compliant food every week. That was our comprimise for her to be mostly LCHF. Even still, we know there are times when the kids are at a party or something and they have something they "shouldn't" have that will likely affect their fat adaption. If you are too hard-line strict with them, they may sneak foods without letting you know. If you are 100% sure of everything your child is eating, and you know they are keeping things LCHF all the time--this does happen as there are some kids who are really driven in these ways--then you don't need to give them a source of ready sugar as they train or play their sport, because they will function as any other fat adapted athlete and draw their energy from their body's energy stores. Vinnie is a personal trainer with a book and podcast devoted to helping people live without sugar and grains and reap the health benefits that come from doing so. (Parents: Be aware that neither the book nor the podcast are child friendly, though he does have short episodes geared toward kids that are released every other Sunday!) Vinnie mentioned his vitamin company, Pure Vitamin Club, and his personal consults. You don't have to pay for either to be successful with NSNG, though I will say that we love his vitamins (and they're much higher quality than the ones we had been buying!), and Adam has done a consult with Vinnie in the past and found it very helpful. It was an honor to have Vinnie on as our first interview. We were surprised by some of his answers and learned a lot. Hopefully, you will, too! Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 012: When Are Treats OK? Released: August 31, 2017 Adam is back this episode to talk about when it's ok to have a treat when you're eating LCHF. One of the major changes most people have to internalize when they switch to low-carb, high-fat eating is to think of treats as treats, and not just something sweet. A treat is meant to be a rare occurrence. In our family, we have treats at immediate family members' birthdays, Thanksgiving, Christmas, and when we're traveling in a foreign land and want to try a local food. So, in theory, we have about a dozen or so treats throughout the year in the form of a food that is not usually considered LCHF compliant. That's what we do. What you do as a family will depend on your family. Have that conversation so that everyone is on board and the decision is made before you find yourself facing down a buffet table at an event. One of the ways we were able to convince Kai to agree to try LCHF was to agree to allow her one non-compliant food item per week. Considering the fact that she basically lived on cheese and pasta before switching to LCHF, this has been a huge improvement in her diet and knowing that she has that treat waiting for her helps her stay compliant the rest of the week. As parents, sometimes we have to meet our kids halfway. There are some treat-like things that you can make that are actually LCHF compliant, as long as you have them only occasionally. These include berries and cherries (either plain or with heavy cream), berry ice cream (listen to the episode for directions!), and fat bombs. I put together a list of fat bombs that require no sweeteners at all for our episode about school lunches. When you do decide to have a treat, maybe you want to make a cake for a family birthday or take a cheesecake to a potluck that you can have without totally diving into the sugar pond, check out the last section of Eat Happy. Anna's lemon cake is my favorite cake of all time. It's amazing! Remember: the goal is health. Save your treats for special occasions, not just because George at the office has a birthday or you happen to see a new candy bar at the check-out lane. Not only is it better for your health, but it makes the special times that much more special. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 011: Movie Snacks Released: August 24, 2017   In this episode, Anne and Abby talk about options for snacking in the movies without breaking your new low-carb, high-fat eating habit. The movies are one of those places where most people have a habit of eating certain foods just because they are in that certain place doing that certain thing. These situational foods can be tricky as you switch to a new way of eating because the old habit is so strong that, if you don't plan ahead, it's very easy to sabotage yourself. Luckily, planning ahead is not hard at all! Here are some links to some make-ahead options: Almond Flour Crackers, for when you're looking for something crunchy. But, if you're looking for something crunchy, bacon is also an option, amiright? Veggie Chips. For this recipe, instead of soybean oil, use refined coconut oil. It's a better oil for your body, and the refined versions have a neutral flavor. Regular coconut oil works, too, they will just have a slightly coconutty taste to them. The following are some of the options we listed in the podcast that you can buy ahead of time. The links are provided so you can see what they look like when you go to the store. Some of them are more expensive on Amazon than at your grocery store, so check prices locally before you order. My favorite dark chocolate. (Remember: one bar is several servings!) Epic Salt and Pepper Pork Rinds. Nuts. Cheese Crisps. (You can also make your own.) LaCroix. (There are tons of other flavors!) And, because it came up again on the show, our favorite LCHF pizza. If you decide to smuggle something into the theater, I hope it is less awkward than it was for this guy: [embed]https://youtu.be/05OCOa1Oj7U[/embed] Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 010: Fat Head Kids Released: August 17, 2017 In this episode, Anne and Kai review Fat Head Kids, as well as the documentaries Super Size Me and Fat Head. It's been our experience that the kids were much more willing to stick with low-carb, high-fat eating once they understood the science behind it. Fat Head Kids is a great introduction to the science behind LCHF eating for kids in 4th - 7th grades. Older kids would probably be more interested in some of the popular science books that address the topic, like The Obesity Code, Wheat Belly, or Why We Get Fat And What to Do About It. Because Anne can't let the girls relax on their summer vacation, they were assigned to watch the Super Size Me and Fat Head documentaries back to back one day, and then discuss what they learned. Not only were they able to pick up on some of the misrepresentations made in Super Size Me on their own, but we all had a great discussion afterward about how to spot bias in documentaries and the importance of double checking sources. If you decide to give this a go with your own kids, keep in mind that Super Size Me is rated PG-13 for language and adult conversations. (Clearly, fast food isn't the best food. We hope no one thinks our appreciation for Fat Head is an endorsement for a fast-food based diet.) Speaking of which, much buzz has been made about What the Health? on Netflix. So many people have been accepting it at face value, but there is a lot to question in their methods and reporting. We offer the following links as a sampling of some of the counterarguments made by doctors, nurses, and fitness experts: Podcasts: Vinnie Tortorich interviews Nina Teicholz. Vinnie Tortorich interviews Nicole Recine. Articles: Nina Teicholz on DietDoctor.com. A takedown on Vox. A Vegan dietician's review. YouTube: Debunking What the Health? with Dr. Neal Barnard. A real doctor watches What the Health? Please be aware that some of these links are more child-appropriate than others. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 009: School Lunches Released: August 10, 2017 In this episode, we share a bunch of options for healthy, nutritious, real-food, LCHF lunches for your kiddos (or yourself)! First off, Amazon has a bunch of options for bento-style lunch boxes. These will help a great deal in reducing waste as you pack your child's lunch. This one comes in three colors, is leak proof, and the company offers coordinating ice packs. This option would be best for elementary-age appetites. This option is also leak proof but holds up to a liter of food, so would be better for teens and adults. Also, check out these adorable cookie cutters! Or these animal-shaped ones! Perfect for sprucing up an elementary child's cheese and deli meat. Make the food fun! Abby has some of these and loves to use them from time to time when she makes lunch. If you're thinking of making some LCHF-friendly crackers, here are recipes for 100% cheese crackers (you don't have to add the spices!) and almond flour crackers. There's also a recipe in Eat Happy. Great options for all your crackery needs! If you want to try a tamagoyaki-style omelet, here's a link to a pan, and here are one, two, three recipes. As you can see in the 2nd recipe, you don't NEED the special pan. It's just there if you want to be "official" about it. Remember to use butter, coconut, or olive oil in your preparation, and leave out the sugar in these recipes! That video I mentioned about keeping an avocado green is available here. From personal experience since recording this episode, I can vouch for the "leave the pit in the avocado" method. It seems to keep it green for 2-3 days. Fathead rolls, 90-second almond bread (scroll to the very bottom), cloud bread, and keto loaf are all options for those days when they are really hankering for a sandwich. Gnocchi made from cheese and egg--great for an LCHF-style pasta salad. I'm not linking you to any fat bombs that require artificial sweetener or honey or agave or dates or, or, or. If they do mention a sweetener, it's listed as optional. Walk away from the fake stuff. It's no good for you or your kids. Even stevia. I dug through TONS of recipes that included that chemically, fake junk so you don't have to. Ok, off my soapbox... Here's an orange walnut fat bomb, cinnamon bun fat bomb, coconut fat bomb, ginger fat bomb (This one doesn't say the sweetener is optional, but it's such a small amount, you should be safe leaving it out. Try it and let me know if it doesn't work!), lemon fat bomb, almond pistachio fat bombs, and healthy Valentine hearts. Remember: I picked these because the sweetener is optional. Don't even add it! Fat bombs sometimes soften up at room temperature, so if you send these in a school lunch, make sure they are packed right up against the ice pack! AND, just for fun: Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 008: PIZZA! Released: August 3, 2017 Let's face it: most of us aren't going to stick to any way of eating if it doesn't include pizza. Luckily, there are still ways to have pizza and stay LCHF. In fact, pizza is already high fat. The flour-based crust is the only real issue, and we offer 4 options (plus a bonus in the episode)! A cauliflower crust recipe is available here or in Eat Happy. This crust is the one the family started out with. It's a delicious crust, but it does have its downsides. First of all, it is time consuming to make. You have to rice the cauliflower, steam it, then let it cool down (or burn your hands) so you can squeeze every bit of moisture out that you possibly can, and then procede with the recipe. The resulting crust almost never holds together well enough to pick it up to eat, so you have to use a knife and fork. The fat head crust is available here or in Eat Happy. (Seriously, if you haven't already bought Eat Happy, you really need to!) Anne is not a fan of this crust, and since she's the one who makes the pizza, the LCHF Family doesn't eat this one often. If you make the crust thick enough, it is possible to pick up and eat fat head crust pizza. However, when you're eating it that thick, you can really tell it's made out of almond flour. There is a certain grittiness that results. Others in the family like it, but Anne can't get past the mouth feel. The third is the egg and mozzarella option found here. This recipe from Diet Doctor is the concensus option. The flavor is fairly neutral, it can be made into a thin crust and is still liftable. It's also really quick to make: shredd the cheese, mix with egg, spread in pan. Easy-peasy. And finally, the chicken crust option, as follows. Remember, this makes 6-8 servings, so alter the recipe accordingly. This is Kai's favorite, hands down. It is pretty tasty, but it's more involved to make and more expensive, so it's not something we make every time we have pizza. It had turned out to be liftable, and it does taste good. It's also very filling, so you don't have to make a ton of pizza for the family if you opt for this crust. Chicken Crust for Pizza For the most control, grind the chicken meat yourself in a food processor until it is finely ground. This allows you to opt for fattier dark meats for a stronger chicken flavor to the crust, or a white meat for less chicken flavor. Also, you can control how much skin is included in the grind. This is also a good way to include some organ meats like liver for additional vitamins. 24 oz ground chicken, raw 16 oz freshly shredded Parmesan cheese (Not powdered) 4 eggs freshly ground pepper Preheat oven to 400F In a mixing bowl, combine all the ingredients. Line one large cookie sheet (18" x 12" or larger, or use several smaller pans) with parchment paper. Press the dough flat in the pan, spreading it as thinly as you wish. Bake for 20 minutes, until the crust beings to turn golden. Remove from oven and top as you wish. Return to the oven for 10 minutes, or until the cheese is melty and golden. Remove from oven, cut and serve. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 007: A Quick Introduction to Ketosis and Intermittent Fasting Released: July 27, 2017 Today, Adam is back as co-host to offer a brief overview of ketosis and intermittent fasting. The purpose of this episode is just to define the terms for you, our listeners. Ketosis is a way of eating that allows for approximately 5% of your food intake to come from carbohydrates (about 20 grams or less), 20% from protein, and the rest from fat. It causes your body to draw mainly from the fat you eat and have stored on your body for its energy. Rather than burning glucose, your body will burn ketones. Intermittent Fasting is restricting all food intake to a limited amount of time in your day. This gives your body time to burn through the available glucose in your blood and then begin to access stored fat. (That is a very simplified explanation. See the links below for more information.) For some, this simply means they have breakfast at 8, dinner at 6, and lunch somewhere in between, and allow for no snacking outside of those times. This is called a 14/10 eating window. Many people will shorten that window by skipping breakfast and have an 18/6 eating window. Some will compress it even further. Other forms of intermittent fasting involve going for longer-term fasts in which you consume no more than 300 calories in a day for 4 or more days. These fasts have been very beneficial to people who have a great deal of fat to lose or who are diabetic or prediabetic. However, longer-term fasting should only be done under the supervision of a doctor who will monitor your progress and make sure your electrolytes and other markers are within the realm of safety. If you are thinking about trying either, please take the time to learn more so you know what to expect. Here are some helpful links to get you started: If you are interested in ketosis, Brian Williamson--the Ketovangelist--is a great resource. Check out his website to find general information about ketosis and listen to his podcast where he interviews experts about ketogenic diets. Or, take a look at his 28-day quick-start book. DietDoctor.com is another great resource. You can find a 2-week meal plan to give ketosis a try as well as a recipe database that you can search according to whether you are interested in reduced carb or low-carb meals. (We use recipes from this site all the time in our LCHF Family!) He also had a great deal of general information about ketosis, LCHF, intermittent fasting, diabetes, the history of our food culture, and more. We told you about Dr. Jason Fung, a nephrologist and advocate for intermittent fasting. He wrote The Obesity Code, as well as an IF guide for beginners on DietDoctor.com. He also has a podcast you can find in the podcatcher of your choice if you search for him by name. A special welcome to those of you who found us thanks to our shout-out on the Tom Woods Show! Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 006: Meet Kai! Released: July 20, 2017 In this episode, you'll meet Kai, the final member of the family. She was the last to start low-carb, high-fat eating in our household and is still in early days. She'll share what her first month has been like, including things she's missed, things she hasn't missed, struggles, and successes. Kai resisted the change to LCHF for a long time. She has always been a picky eater. Even before we just out most fruits and all grains from her diet, she only had about 5 meals she would willingly eat. Adam asked her to try LCHF for a week as his Father's Day gift and she agreed. By the end of the week, Kai had noticed her mood had improved dramatically. Like many teens, she had been struggling with self-confidence and depression. While LCHF isn't a cure-all for those issues, switching to a real food diet that keeps insulin under control seems to be helpful to many, and Kai was one of those people. By the end of the week, she decided on her own to keep up with the LCHF diet. Because of her general pickiness, Anne is not as concerned about Kai's carb intake as with the rest of the family. She mainly focuses on helping Kai eat real foods and avoid industrial oils and grains. Also, to help Kai transition to this way of eating, it was essential to find some "copycat" recipes that would help her enjoy foods she loves in healthier, lower-carb doses. We laugh, we digress, we say "like" a lot, and we tell you about two of our favorite meals: tomato soup with grilled cheese and pizza. Yes, they're LCHF! For the tomato soup recipe, we use the Tomato Stew recipe from Eat Happy and run it through the blender. This results in a nice, thick tomato soup with a more nuanced flavor than a straight-forward, "tomato sauce with broth" recipe. It does take more prep work to make than a can of Cambells soup, but it's far more nutritious, and once the prep work is done, you can leave it to bubble away on the stove while you do other things. Make a double batch and freeze the leftovers for a second meal when you're pinched for time. To make a low-carb bread for the grilled cheese, we use 90-second almond bread.  (Scroll to the recipe box at the bottom for the recipe we use.) Most people make this in a mug, but we found a 4" square, glass baking dish that we use, which makes a "proper" looking slice of bread once it's sliced horizontally. It can be tricky to slice bread that way, though, so that's probably best left to the grown-ups until kids have demonstrated proper knife skills. Diet Doctor's Low-Carb Pizza, complete with nifty ingredient calculator, is here. This is, hands down, our family favorite of all the low-carb pizza options we've tried. The crust isn't too "eggy," though it helps to have a good layer of pizza sauce on it. The best part, though, is you can make it as a thin crust and still pick it up to eat it. For people who aren't fans of thicker, pan-pizza style crusts, finding a thin crust you can hold is really difficult with the LCHF options. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through iTunes or your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 005: Meet Abby! Released: July 13, 2017 Abby joins the podcast for the first time to share how she started LCHF and the successes she's had. Abby was a slender child until a trip back to the US when she was about 6 years old when extended family took her and her sister out for treats daily for several weeks. They both put on weight on that trip and returned home with serious carb cravings. As her parents, we followed the standard diet advice for overweight children -- portion control, exercise, low-calorie foods. But this just drove her to sneak food when we weren't looking because she was hungry. Any time we had to take her to the doctor for something, her doctor would focus on her weight rather than the issue at hand, but none of them had any advice to offer other than the standard dieting advice of reducing calories, eating low-fat foods, and moving more. It was really frustrating as her parents because nothing we tried was helping her. And, it's one thing to be an overweight parent, but when your kids are overweight you feel worry for them, and frustration that none of the advice is working, and the weight of the judgement of others. Abby didn't join us on NSNG/LCHF until a few months after we started, and then we didn't give her an option. We had finally found something that worked, and we hoped it would work for her, too. In the course of a few months, Abby went from the obese child, barrel look to having a shape again. Over time, she has slipped out of the realm of morbid obesity and is continuing to make progress, all while not being hungry. Her confidence has gone through the roof. She always loved to bake, and now she tinkers around in the kitchen, trying various LCHF recipes and relearning what it means to make healthy foods. As promised, here's the recipe Abby came up with for an LCHF Cheese cracker that tastes like a Cheez-it: Abby's Cheese Cracker Abby came up with a tasty, quick recipe for a cheese cracker that tastes just like a cheez-it. Give it a try! 1 3/4 Tbsp cream cheese 3/4 cup cheddar cheese, shredded 2 heaping Tbsp almond flour 1 pinch salt Preheat toaster oven or oven to 250C/475F. Put the cheeses in a microwave-safe bowl and microwave in 15-second increments until the cheddar is melted. Add almond flour and pinch of salt to the melted cheese and stir. Line a baking sheet with parchment paper. Press the cheese dough flat on top of the parchment paper. Bake for 6 minutes. Remove the cracker from the oven and poke holes in the dough with a fork. Return to the oven for 3 more minutes. Remove from oven and let cool. Enjoy plain or with pepperoni and Frank's Red Hot. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 004: What to Expect in the Beginning Released: July 6, 2017 This time, Anne and Adam fill you in on some of the side effects you might face in the first few weeks of switching to LCHF eating. These effects are usually temporary and are the result of your body switching over from burning ready glucose as your main fuel source to burning fat. Diet Doctor has a simple, direct overview of the keto flu. Read up on electrolyte issues you may encounter. (This is not a link to an LCHF site, so be aware of that when you read the food recommendations!) If you'd like to try out the Pure Vitamin Club magnesium supplement, you can pick them up here or find them on Amazon. Many thanks to Lee Rosevere at Free Music Archive for the music we use in the podcast! Be sure to subscribe to the podcast through your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page.

LCHF Family 003: Get Ready to Start! Released: Jun 29, 2017 Ready to make the switch the LCHF? Adam and Anne recommend going cold-turkey and talk you through cleaning out the kitchen. How do you know what can stay? Is it ok to throw out food you paid for? What if it's unopened? We share how we cleaned the cupboards bare before starting NSNG and hope to inspire you to do the same! Be sure to subscribe to the podcast through your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! LCHF Family is a member of the Family Podcasts Network. Listen with your headphones off!

LCHF Family 002: What is NSNG? Released: June 29, 2017 Adam and Anne switched to LCHF (low-carb, high-fat) by first trying out NSNG. In a nutshell, NSNG means you eliminate all forms of sugar, sweeteners, and grain from your diet. Additionally, you switch to eating only certain types of fat. Ask yourself: does this fat come from an animal? Can I squeeze the fruit it came from and extract the fat that way? If so, it's ok for you to eat! Butter, lard, suet, fat on your steak--all ok. Olive oil and avocado oil? Also ok. Problems arise when you get into the fats that come from seeds like soybean oil, corn oil, canola oil, etc. Those seeds go through a chemical process to extract the oil from the seed. There is nothing natural or simple about that form of extraction and your body does not react well to these types of oil. They often cause inflammation, which results in sore joints, clogged arteries, and more. NSNG is the brainchild of Vinnie Tortorich, author of Fitness Confidential, and host of the Fitness Confidential podcast. He is a personal trainer and graduate of Tulane University. He has helped starlets in Hollywood get red-carpet ready by using NSNG and eventually decided to share his knowledge of how to lose weight healthfully by eating the right sorts of real foods. Neither his podcast nor his book is particularly family friendly, though, which is one of the reasons why Anne and Adam decided to start this podcast--so families could listen and learn about LCHF/NSNG together. One thing that prompted Anne and Adam to give his methods a try was the fact that there was no membership fees, no special meals to buy, no shakes or powders. Vinnie advocates for a switch to real foods; you just need to learn which foods our bodies are designed to handle and eat those. Rest assured that this is not a trick. You really do not have to buy anything to do NSNG or LCHF other than real foods you can find at most grocery stores. This isn't a weight-loss pyramid scheme in disguise. LCHF eating works because you eat foods that do not trigger an insulin response in your body. That insulin response is what causes your body to store energy as fat. Don't trigger that response, and your body learns to run off the energy that is available to it as you eat it or from stored fat. That's it. Honest. Vinnie's partner in crime is Anna Vocino. If you're thinking about making the switch to LCHF/NSNG, you're going to want to pick up her cookbook, Eat Happy. She took the time to create dozens of family-friendly recipes that you'll actually want to eat that are low in carbohydrate and high on healthy fats. As a result, you actually feel full after eating them and you don't trigger an insulin reaction which will cause your body to pack on fat. Her chili recipe and the recipe for faster(er) carnitas are family favorites in heavy rotation in the LCHF Family household. And the lemon cake (which is actually minimal sugar, rather than no sugar) is what Anne requests for her birthday cake every year. This cookbook is often referred to as the Bible of NSNG because people start to rely on it so much. It's not a requirement, though. There are plenty of other places online that have LCHF/NSNG recipes, including this show notes site. If you want to google for recipes, that's fine, too. Anne does it all the time. Again, one of the wonderful things about NSNG is you don't have to buy anything. There are just some things out there that can make the transition less time-consuming for you, that's all. But if you're working on a very tight budget, there are lots of recipes to be found through googling. That said, I really, truly love Anna's cookbook and am constantly recommending it to anyone who wants to make the switch to LCHF eating. She has a second cookbook coming out in November 2018, and the LCHF Family is counting the days until its release! Be sure to subscribe to the podcast through your podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page. LCHF Family is a member of the Family Podcasts Network. Listen with your headphones off!

LCHF Family 001: Introducing Your Hosts Released: June 29, 2017 Join Adam and Anne as they share their experiences before switching to low-carb, high-fat eating (LCHF). Spoiler alert: it wasn't great. They suffered from all kinds of issues, from snoring and sleeplessness to achy joints to extra weight (lots of extra weight). They both felt much older than their ages would suggest, and they thought that this was just how things should be. They first got into LCHF by trying out a simple eating regimen called NSNG (no sugar, no grains), which is the brainchild of Vinnie Tortorich, a trainer and graduate of Tulane University. (Download episode 2 for an introduction to NSNG!) Anne and Adam began to experience improvement in their overall health in just a matter of days by giving up all forms of sugars and all grain products. After a month, they had both had significant weight loss and the cravings for sugars, pastas and bread were growing fewer and farther between. They decided to keep going with NSNG and both were able to move from the morbidly obese category of the BMI chart to the normal range. LCHF/NSNG became a passion project for them. They challenged their kids to join in, and both agreed (though one took longer to agree than the other.) Doing LCHF/NSNG can be tricky with kids in the house, so they decided to start this podcast to share their own experience and to stay motivated to continue learning about this way of eating that has been so benefitial for them. Be sure to subscribe to the podcast through iTunes or the podcatcher of choice so new episodes arrive automatically. For more support, like and follow the community on Facebook, and check out our website! Assume any links in the show notes that go to business sites are affiliate links. Purchasing things you find at those links helps us pay for hosting fees and equipment for the podcast. You can see a list of our partners on the Support the Show page. LCHF Family is a member of the Family Podcasts Network. Listen with your headphones off!