The My Sugar Free Journey Podcast – Episode 74: Dr Chris Masterjohn

In this week’s My Sugar Free Journey Podcast, we are talking to Chris Masterjohn about his incredible Nutritional Cheat Sheet!

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Podcast Shownotes

To pick up a copy of Dr Masterjohn’s Cheat Sheet, click here.  Use code SUGARFREE to get the discount.

How To Start Meal Planning When On A Budget

This Week in Low Carb News: Really Cool Ketogenic Guidebook and More

What Supplements Should I Take on the Ketogenic Diet?

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How To Start Meal Planning When On A Budget

 

Ever since the year started, I’ve made it a point to begin meal planning. It didn’t only help me with my weight loss goals, but it also controlled my sugar intake! Plus, it’s helped me stay under budget, which was a huge relief since I also have financial goals in mind. But it can get quite tricky trying to find an effective low-carb meal plan to follow for the week. That’s why I would love to help you out and give you some tips on meal planning on a budget!

 

How To Start Meal Planning When On A Budget

When you think about it, planning low-carb meals is simple. I only remember four steps when doing so:

 

  1. Plan

Planning is the first thing to do so you can stay on track with what you eat and how much you spend. That’s why I recommend that you keep a journal or notebook where you can list down meals you are interested in cooking for the whole week. The notebook should be filled with your meal plan and grocery list, so you know what to purchase in the supermarket. No more spontaneous purchases and extra snacks that add up to your calories and expenses!

 

Begin by searching up for easy low-carb meals online. I recommend that you bulk up on healthy fats and lean protein, such as olive oil, chicken, and don’t forget your dark leafy greens!

 

Check out what you still have in your kitchen or pantry to avoid multiple purchases as well. Go for cooking meals in bulk and what you feel comfortable with eating for the entire week.

 

2. Shop

What makes people hesitant on making low-carb meal plans is that some of the ingredients are very expensive! But you’ll be surprised that a ton of food is pretty cheap, as long as you know how to shop right. It’s best to go for cheaper alternatives when shopping, purchasing regular cheeses (not specialty!) and real meats like drumsticks or roast beef. Go for cheaper cuts of meat. They are a bit tough but using a slow cooker or casserole will make it very soft and delicious.

 

Kale is popular but expensive. It’s best to put that back and go for cheaper dark leafy greens with the same amount of nutrients! Also, if you want to save, it’s best not to purchase a lot of nuts or fruits that aren’t in season (like avocados). As for fish, I recommend frozen or canned fish, which is cheaper and handy when feeling hungry.

 

I recommend that you buy and eat in season, purchasing quality food that still sticks to your budget. Sure, organic vegetables are nutritious, but they’re also expensive. You can even get enough nutrition with regular eggs and veggies!

 

Also, purchasing in bulk is less expensive than individually packaged foods. You can also buy vegetables from your local farmer’s market, which is cheaper than the supermarket!

 

When shopping for drinks, avoid having sugary juices or sodas. Black coffee or tea for your caffeine fix is excellent but prevent the sweet add-ons like full cream milk!

 

3. Cook

When meal-planning, you have to learn how to cook! I follow the saying, “cook once, eat twice.” Cooking in bulk and leaving leftovers will be amazing in saving time and money compared to preparing different meals with various ingredients.

 

I recommend that you learn how to slow cook meats, and to stir-fry vegetables with a lot of flavors using seasonings and spices. I like cooking my meals with butter or other healthy fats to increase the amount of fat. It’s best to go for simple meals that are high in fat, moderate in protein, and with non-starchy vegetables. As for dessert, I opt to skip it to avoid the added sugars!

 

4. Eat

Last but not the least, it’s time to eat! Stick to your meal plan and avoid going overboard on the amount of food you put on your plate. Avoid food wastage or snacking. Freeze leftovers when needed and pack your food for lunch when at work!

 

Also, avoid temptation. Don’t eat when you’re bored and know the difference between hunger and craving. If you do feel like you’re about to have a sugary snack, either drink a glass of water or distract yourself, taking a walk helps!

 

Wrapping It Up

And there you have it! Through being organized and ensuring that you stick to your plan, you’ll reach goals and stay healthy this 2018. All it takes is to learn a few cooking skills and stay motivated.

 

Hopefully, I was able to inform you more about how meal planning works and what you can do to begin. So let’s start surpassing our goals with a low-carb meal plan without overspending today!

 

For those who would like to ask questions or share their experiences and advice on meal planning, then comment below. All your contributions are much appreciated.

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How To Start Meal Planning When On A Budget

This Week in Low Carb News: Really Cool Ketogenic Guidebook and More

 

Ketogenic Guidebook – I’m not sure who created this thing but what a cool thing if you are new to the ketogenic diet.

NAFLD and a low carb vs low fat diet – Very interesting study pitting the 2 diets against each other.  Guess which one reduced the amount of fat around the liver?

Ketones and Longevity – New study showing a link between BHB and increased longevity

Access to Health Coach via App improves T2D Outcomes – Virta Health released the one year results from their 5 year study and it shows that T2D patients that adopt a LCHF diet and have access to a health coach via an app have better outcomes than those on the normal T2D intervention.

Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. – A look at a Paleo type diet and it’s effect on T2D

And finally Georgia Ede’s talk from the Ancestral Health Symposium.  Maybe eating plants isn’t as healthy as we thought,

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What Supplements Should I Take on the Ketogenic Diet?

This is another in our continuing series of Ketogenic FAQ’s

This is such a great question because it shows an important difference between a ketogenic diet and other diets, most notably a vegan diet.  As long as you are eating a well formulated ketogenic with lots of fatty meats and perhaps the occasional piece of offal like liver, you will be golden.  I know there is always recommendations for leafy greens and fats like butter and I have absolutely no issue with that but the growing zero carb community is showing us how little we need in our diet besides meat.  It would appear we can thrive on just meat but by all means, don’t neglect your leafy greens if you don’t want to.

How to Test for Nutrient Deficiencies

However, there are some situations where you might need to supplement with a few things for other reasons.  The first thing you should do is to test to see if you are deficient in anything.  I have compiled a list of blood tests you might want to take here to see if you are low on anything.

The next thing I would HIGHLY recommend is you purchase a copy of Chris Masterjohn’s unbelievable resource that shows what each nutrient does, what happens if you are low and how to fix the issue.  I cannot stress enough the level of detail that is in this thing.  It is beyond a shadow of a doubt the most helpful thing I’ve ever seen when it comes to nutrition and is the first place I turn to whenever I have a question.

Common Deficiencies

There are a few areas where most people are deficient because the quality of food most of us eat just isn’t up to par and if you don’t want to get anything tested, this would be where I would go first.

Magnesium – Magnesium is the most common nutrient deficiency we have.  If you are switching from a Standard American Diet, the chances that you are Mg deficient are very very high.  You can eat lots of grass fed liver to raise those levels or you can supplement.  I recommend you supplement with Pure Vitamin Club’s Magnesium.  I have used them for about a year now and they work better than any other supplement I have ever taken.

Vitamin D – This is another common deficiency because most of us spend way to much time indoors and not enough out in the sun.  The best remedy for this is to go outside more and expose as much of your skin to the sun as you can for about 15-20 minutes a day.  If you can’t do that, Pure Vitamin Club also makes a Vitamin D pill that is packaged with olive oil instead of the polyunsaturated safflower oil most vitamin D pills come with.  (Vitamin D is fat-soluble so it must be taken with a fat)

Beyond those big 2, most nutrients should come naturally with a whole foods diet.  However, it is still a good idea to get tested from time to time just to be sure nothing is getting out of whack.

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What Supplements Should I Take on the Ketogenic Diet?

This Week in Low Carb News: Corn Syrup Lobby Sets Dietary Guidelines and The Ketogenic Diet Improves Our Genes.

This Week in Low Carb News: Corn Syrup Lobby Sets Dietary Guidelines and The Ketogenic Diet Improves Our Genes.

Every week I come across a bunch of articles that I want to bring to your attention and at least comment on but I just can’t seem to find the time.  So I think I’m just going to link to the articles once a week and maybe say a few sentences.  Hopefully this will clear out the number of open tabs I have on my browser!

US News is Wrong About What Constitutes the Best Diet –  When Taubes or Tiecholz write something, I read it.  When they collaborate on something?  Everyone should read it.  After the Keto diet came in last on US News’ list of best diets it was only a matter of time before someone pointed out how dumb the list was.  That these 2 chose to take it down makes it that much better.

Corn Syrup Lobbyist Is Helping Set USDA Dietary Guidelines – To the shock of absolutely no one this White House administration has a pattern of allowing lobbyists into places where they have authority to change policies over the very areas where they lobbied.  It’s nuts and it results in things like the corn growers setting our food policies.  Guess what they recommend?  More “healthy whole-grains” and processed foods with plenty of HFCS.  Good grief.

High Fat, Low Carb Diet Might Epigenetically Open Up DNA and Improve Mental Ability – It’s only a mouse study but it is an interesting look at how increased BHB can effect gene expression.  Makes you wonder exactly what the ketogenic diet is fixing in us at the genetic level that we don’t even know about.

The Diabetes Payroll – Insulin is a 95 year old drug so why is it so blasted expensive?  It is a must have drug for millions of diabetics so why are there only 3 companies making it?  Insulin doesn’t help T2 Diabetics so why is it still being prescribed?  They answers probably won’t surprise you.

Coke’s Covering Up Payments to CDC and NIH  –  The obesity epidemic is the greatest threat to our long term survival as a nation (Although the opiate epidemic is giving it a run for its money) but the government organizations in charge of our public health can’t seem to pinpoint the problem.  Why is that?  Probably because the biggest purveyors of sugar are subsidizing those organizations.

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!