Book Review: The Low Carb Dietitian’s Guide to Health and Beauty by Franziska Spritzler

Book Review: The Low Carb Dietitian’s Guide to Health and Beauty by Franziska Spritzler

After my interview with Franziska Spritzler, she was kind enough to send me a copy of her book , The Low Carb Dietitian’s Guide to Health and Beauty.  I wanted to review it for you guys because I am always on the lookout for books that adequately explain why we eat the way we do and can help people fill in the holes on any info they might not know.

The first thing she does is quickly walk us through her story on how she wanted to take back control of her health through food.  After a short detour through veganism that left her with low energy and irritability she realized that her blood glucose levels were just out of control.  Either she had pre-diabetes or a rare form of Type I diabetes that doesn’t show itself until late in life.  Knowing she had to get her blood sugar levels under control, she began to do research into a low carbohydrate way of eating and discovered it was exactly what she needed to regain her health.

After seeing the huge changes that happened in her own body, she began to study the science behind LCHF which eventually led to her website and then to this book.  Franziska is one more n=1 experiment that shows the power of a low carb diet to fix almost anything wrong with your health but especially issues related to blood sugar like diabetes.

Moving through the book, she does a great job of covering all the information someone new to this diet would need to know before starting and walks the reader through the whole process.  She explains what to eat, how to decide if LCHF is right for you and does an excellent job of answering any questions the reader might have before “taking the plunge” into LCHF.

She also has a large section of recipes that the reader can use to get started.  I know that was one of the more difficult things for me to wrap my head around was exactly what I could cook.  I needed someone to give me ideas in those early days and walk me through how to think about a dinner that contained no sugar or grains.

There is also a section on how different LCHF foods affect your beauty as well which I found interesting because I don’t think I’ve ever seen a a LCHF book that talks about how you can use this way of eating to improve how you look.  So you learn how avocados can reduce UV damage to the skin or how cinnamon can reduce inflammation and the Advanced Glycation End products that can lead to wrinkles.  I think there could be an entire book just on this topic alone.

This is a great book for someone that is looking for a lot of information on the LCHF diet or has questions about this way of eating.  Special care is taken to answer all the obvious questions and objections and walk the reader through exactly what they need to know and do to start repairing their health and losing weight with a LCHF diet.

To get your copy of the Low Carb Dietitian’s Guide to Health and Beauty, click here!

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!

4/19 Weightloss Wednesday: Small Goal Achieved!

4/19 Weightloss Wednesday: Small Goal Achieved!

It’s time for Weightloss Wednesday!  As of this morning I am at 209.8 lbs which means I have lost over 190 lbs!  This also means I have crossed the last mini-goal off my list (210 lbs) before heading towards my big goal of being under 200 lbs.  This a goal that has been almost 3 years in the making and I can’t wait to finally cross that finish line.

Something interesting happened to my weight this week.  I actually crossed under 210 last Thursday but over the weekend, I ate a lot of food.  Like full on Easter meal with snacks and treats and leftovers.  All sugar free and mostly ketogenic (there was a homemade strawberry shortcake in the mix that was sugar free but there was no way the poundcake was keto.) but just a massive amount of food over multiple days.  You know how it is, family is in town and there is a large ham available.

So what happened with my weight was it went up as high as 215 on Sunday, then dropped like a rock to my current 209.8.  This is after multiple weeks of just not being able to get under 210, then in just a few days I’m able to go from 215 to under 210 in just a few days.  It just goes to show that weight loss is weird and your body just does its own thing.

So a great week, now onward to 200!

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!

Keto Tip: Put Butter or Heavy Whipping Cream in Your Morning Coffee

 

This week’s Keto Tip is to put butter or heavy whipping cream in your coffee.  This is commonly called “Bulletproof Coffee” and is a great way to add a little extra fat to your breakfast.

To make it, first brew your coffee, then add a healthy amount of butter or heavy whipping cream (I prefer the cream) and pour it into a blender.  I have my little Ninja blender that is just big enough for 2 servings for my wife and I to split.  I know it sounds a little weird but it’s an incredible creamy latte like drink with a large head of foam on top.  So good!

Keep in mind that it adds quite a bit of fat so when I make it, I don’t eat anything for breakfast.  It makes for a great way to extend a fast also.  It also makes a pretty tasty dessert if you have it late at night.

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!

Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

We are back with another Motivational Monday where we take a break from looking at the science of the ketogenic diet and work on improving our mindset to maximize our longterm success.

One of the most powerful tools I use when making any decision but especially when deciding what to eat is instead of thinking about what I’m saying yes to, I instead think about all the things I am saying No to instead.  You can’t do everything so it pays to be very selective about what you do and what you eat in order to get the maximum benefit from your actions.

For instance, one of the things I struggle with most in this way of eating isn’t the desserts.  In fact Easter was yesterday and we had a ton of desserts available after dinner, every one of them sugar free and high fat.  The recipes for which can be found in my Ketogenic Dessert book available here.

No, my biggest challenge is Coke Zero.  While I know it is technically sugar free, I also know that the Ace K sweetener in it can cause an insulin reaction.  A small reaction but one that has the power to slow down my weight loss.  One of the mental tricks I have used to overcome this temptation is to work through exactly what I am wanting to say yes to AND exactly what I am saying No to.  Mentally it looks like this.

When I say Yes to Coke Zero, I am saying yes to:

  • an acidic drink that will decay my teeth
  • a sludgy mix of chemicals that am not sure about the long term effects on my health
  • A massive dose of sodium that can raise my BP (I already have issues with this)
  • a rise in my insulin levels without a corresponding rise in blood sugar levels
  • something that can dehydrate me and tax my kidneys
  • something that is not in the long term best interest of my health

And what I am saying No to is:

  • Water – this will keep my hydrated and satisfy my thirst
  • Coffee – I can put some fat in it if I’m feeling hungry
  • Tea – Probably my favorite thing to drink
  • Club Soda – All the benefits of water but with bubbles

Logically thinking through the issue like this can give me the emotional distance I need from a craving to make a good decision.

This can be applied to anything you are going are craving.  Whenever you say Yes to something, you are by definition saying No to something else or multiple other things.  Think through those No’s and see if there is a better solution for you.

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!