Tag Archives: Paleo

Trendy Diets: The Ketogenic vs. Whole Foods Plant Based

Anyone who knows me and my work at The Optimal Kitchen, knows I am continually striving to further my education and knowledge of food and food systems. The field of nutrition, and really just about anything these days is dynamic, constantly changing and evolving, and in order to stay on top of things you need to continually educate yourself. Anyone who follows nutrition is aware there is a new fangled diet coming out every few years and there will be some scientific data to support it. But does that mean it is the best way to feed ourselves?

There is a lot of hype these days around the ketogenic diet and almost as much buzz about a whole food plant based lower fat diet. Both have various scientific studies to support their claims and even as a professional in the industry it is significantly challenging to decide what is best for our bodies. First off we are all individuals and as such, many of us have starkly different nutritional needs than friends and even members of our own family, but isn’t there some kind of common ground?

First let’s lay out exactly what these diets are and how they work.

The Ketogenic diet: there is not much difference here from the Paleo Diet , the Atkins Diet or even the South Beach Diet since they all work on the same premise. These high fat, high protein diets drastically reduce the amount of carbohydrates a person eats forcing the body to use ketones for energy instead of carbohydrates. Foods that people eat on these diets consume are avocados, nuts, seeds, grass fed meats (including lard), olive oil, vegetables, fish and eggs. The ketone diet is anti-inflammatory in nature and has proven extremely successful, especially among children with Autism. By depriving the body of carbohydrates, it forces the body to convert fat to energy, resulting in an initial weight loss for so many which is great. For many suffering from chronic diseases with inflammatory origins this diet works and has profound positive affects on their illness.

Whole Food Plant Based: No animal products of any kind, meat, dairy, eggs etc and no processed foods of any kind. The diet is includes whole grains, vegetables, nuts, seeds, legumes and fruits. The benefits of a plant based diet is an abundance of phytonutrients from fruits and vegetables and the balancing of your body’s ph. This diet has been proven to lower total cholesterol levels and starve cancer cells, as well as helping many to lose weight.

So now we know what they are and the question is which is best? Well, that is a matter of how you look at it. There are benefits to both of these diets for the human body, but when I look at the bigger picture I always find myself going back to the Whole Foods Plant Based Diet. Here are my reasons:

1)Sustainability: the reality is that our population is growing by leaps and bounds and in order for everyone to have enough food to eat; we need to stop growing crops for animal consumption and focus on growing foods for human consumption.

2)Environmental: consuming animal products, even pastured and grass fed have a significant impact on our environment. Our agricultural production is one of the biggest polluters of our water systems not to mention greenhouse gases, and even rainforest destruction due to the increased demand for pastures.

3)Cost: pastured meats are expensive, much more expensive than whole grains and legumes which makes this way of eating out of the financial reach of so many.

4)Body ph: Every now and then the nutrition conversation shifts to the body’s ph and how the acidic body, a result of a diet that is made up of animal products and processed foods, leads to a myriad of poor health outcomes. It is in the acidic state that cancer cells flourish and inflammation takes hold. The only way to reduce your body’s ph is to consume huge amounts of fresh raw fruits and vegetables which help to bring the body into a more alkaline state

5)Ethics: How we raise and slaughter animals these days is not always humane. This is not to say there are not small regional farmers doing their best to humanely raise livestock for human consumption, it is simply that this is not the norm and often out of financial reach for so many.

So I will continue along my path of trying to show everyone how easy it can be to shift to a Whole Food Plant Based Diet by offering these food from The Optimal Kitchen. Yes, we are omnivores and having a bit of meat every now and then is ok but remember there is a reason meat rhymes with treat. If you want to feed yourself and your family well, have it be affordable all while being a good steward of the planet this is the best change you can make.

To educate yourself I suggest you watch 2 documentaries, each profiles these ways of eating and decide for yourself which you think is the best choice for you and your family.

On Netflix:

Hungry For Change (Plant Based Whole Food)

The Magic Pill (Ketogenic)

 

The Challenge of Healthy Eating

Perhaps it is due to my chosen field,  but everyday my Facebook feed is bombarded with images and stories about how  this food can promise weight loss or increased libido or whatever health issue they are focusing on to sell their product.  Remember in the end they are almost always trying to sell you a product.  First off let me tell you, I am not trying to sell you anything and secondly most of these promises are simply bogus.

Bizarrely enough the world of nutrition is a fairly new science, pretty incredible when you think about the fact that we have been eating, well FOREVER! But here is the thing , how we as a nation feed ourselves has dramatically changed over the past 75 years or so.  All I can speak to is the past 45 years since that is my lifespan but, wow have I seen some huge shifts.

Let’s think about how we shop. I am a city girl so large supermarkets were never where my family shopped, but even those stores in the 1970’s and 80’s were a fraction of the size they are today offering a lot fewer choices to the consumer.  So we shopped at the butcher, the fishmonger, the baker and the green grocer for most of our food.  Sure we went to the grocer for household products, orange juice and pet food but not much else.  Things are much different today in the world of giant super stores.

If you find yourself shopping in these stores, going up and down each aisle filling your cart, that is the first mistake you are making with your health.  If you purchase anything in a bag or a box, you are putting your health at risk on some level, and the environment but that is another issue for a different day.  Now I am a realist and I know there are many of you out there that can’t fathom filling your cart with nothing but whole, fresh foods that actually have to be washed, prepped and cooked, but for centuries, this is how humans ate so it should not surprise any of us that they way we are eating today is not just unhealthy, but truly unsustainable.

On an evolutionary level, and let us remember that 75 years is a blink on the evolutionary scale, our bodies simply cannot adjust quickly enough to all the dietary changes we have seen and our ballooning weight and rise in obesity as a nation is simply one example of that.  What is worse is that we keep creating products that we think will solve these issues only to find out given time that we made a colossal error.  A great example of this is margarine.  I remember margarine rising in fame in the 1980’s as a way to combat that demonic butter that leads to high cholesterol.  Boy were we wrong there! Studies now show how margarine is in fact one of the WORST things you can eat and butter and even lard are coming back in favor.  Well let’s just say humans have been eating lard every since we began eating meat, 100,000’s of years ago ,and we have been eating butter for around 10,000 years, so we can prove that on an evolutionary scale we are designed to eat and even thrive eating these foods.

Here is the thing though, feeding ourselves shouldn’t be this hard.  Life is stressful enough with out adding the challenge of feeding ourselves and our families healthy foods.  So the best advice I can give for anyone out there who wants to improve their health through the foods you eat remember this; there are no magic potions or super foods that on their own will dramatically change the shape of your body or your overall health.  Eating well takes some effort and if you simply hate to cook you better find a prepared food store that makes healthy foods from scratch, because shopping in the freezer section of your grocery store or relying on take-out doesn’t cut it.  Eating well is a challenge, but dealing with a chronic illness due to poor diet is a lot harder to deal with, so why not take a pro active stance now and try to improve your everyday diet.

I will make it easy for you since actionable steps are the best way to attain success.  Here is a goal for your next shopping trip; TRY TO CUT BACK ON YOUR PROCESSED FOOD PURCHASES BY HALF,  AND USE THE MONEY YOU SAVE TO BUY FRESH PRODUCE.  This one step is a great start and check back in a couple of days to see what new suggestions the Optimal Kitchen has in store for you.

What’s New at The Optimal KItchen

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Thai Noodle Salad 

Each week The Optimal Kitchen offers a variety of selections to customers most of which are vegan, many are gluten free and there are even vegan paleo options.  After years of educating and empowering the residents of Cape Cod to make healthy food part of their everyday lifestyle, I realized for many, they did not have the time or desire to prepare healthy foods for themselves.  In response to this community need and after years of searching for a commercial kitchen space, The Optimal Kitchen has been able to move to the next level.

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Morrocan Farro Salad

Not only are the foods offered at The Optimal Kitchen designed to help you achieve your individual health goals, they are an economical solution for the single person or even couples to incorporate healthy foods into their everyday diet.  Many of the dishes offered by the Optimal Kitchen use exotic and expensive ingredients, but by cooking in bulk and portioning it out for the individual we are able to offer these incredibly healthy and delicious foods at affordable prices.  Another bonus is an attempt to reduce food waste.  More than 2 decades as a professional Chef has taught us how to make the most of our ingredients and re-purpose them so there is little to no waste.  An example is that all vegetable stocks are house made from the peels and scraps of vegetables that went into your salads and soups.  So for those of you out there struggling after years of preparing foods for a family to pare down to cooking for just one or two people, The Optimal Kitchen healthy prepared foods are perfect for you!

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Weekly Menu Board

When possible locally sourced and organic ingredients are used, but focus is always placed on affordability.  Therefore, I will never claim to be completely organic, but I will claim to always be healthy.  So come on by the Orleans Farmer’s Market and pick yourself up some of these delicious, healthy and affordable foods and you may just realize you won’t have to cook anymore!