How to Make Low-Carb Keto Zone® Spring Rolls 

There are 2 ways to make our amazing Keto Zone Spring Rolls. 

First, you can keep the rolls low-carb by wrapping them in cabbage leaves before baking. 

Second, you can make “spring rolls in a bowl.” Similar to burritos and sandwiches made in a bowl rather than wrapped in tortillas and breads, this option keeps it easy and low-carb.

Ready?

Recipe: Keto Zone® Spring Rolls (Two Ways)

Ingredients:

• 8 ounces green cabbage
• 1 medium carrot, grated 
• 3.5 ounces white mushrooms
• 3 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 pound ground pork (alternatively, ground chicken)
• 2 tablespoons coconut aminos 
• 1 tablespoon fish sauce or additional coconut aminos
• 2 tablespoons apple cider vinegar (30 ml)
• 2 tablespoons unsweetened tomato paste
• ⅜ teaspoon liquid stevia (optional)
• 2 cups bean sprouts
• 2 medium spring onions, sliced 
• 4 tablespoons extra virgin olive oil 

Instructions:

To make Spring Rolls in a Bowl:

1. Finely slice the cabbage. Grate the carrot using large holes on your grater. Slice the mushrooms.
2. Pour avocado oil into a large skillet over medium heat. Add minced garlic and cook for a minute until fragrant.
3. Add ground pork. Using a spatula, break pork into small pieces. Cook for 1-2 minutes. Then, add coconut aminos, fish sauce, vinegar, tomato paste, and optional stevia.
4. Increase heat to medium-high. Continue to cook for an additional 3 to 4 minutes until browned. Add sliced mushrooms. Cook for another 3-5 minutes.
5. Add shredded cabbage, carrots, and bean sprouts (it may seem like a lot of cabbage initially, but it will cook down). Using tongs, toss while cooking.
6. Cook for additional 6-8 minutes, stirring constantly, until the cabbage is wilted and crisp tender. Take off the heat and stir in the olive oil. Season with salt and pepper to taste.
7. Sprinkle with onion and serve! 

If Rolling in Cabbage Leaves:

1. Follow instructions above EXCEPT do not shred cabbage or add to pork mixture. Instead, set cabbage leaves aside while preparing the pork mixture. Once done cooking the pork mixture, follow the instructions below to prepare cabbage, roll, and bake.
2. After cooking pork mixture, prepare the whole cabbage leaves by placing each leaf in a bowl of boiling water. Using kitchen tongs, leave cabbage leaves in water for one minute until soft and easily folded. Then remove from water and place on a cutting board.
3. Next, add cooked pork mixture to the center of each leaf (after following instructions above)
4. Fold the bottom and top of the cabbage leaf over the fillings. Then, fold in the sides and  continue to roll up the entire spring roll.
5. Place each spring roll on an oiled baking tray (or lined with a silicone mat) and bake at 350 degrees F for 10-15 minutes or cooked through.

Nutrition information (per 1 cup mixture): 438 calories, 29 grams fat, 8 grams net carbs (12 grams carb, 4 grams fiber), 30 grams protein 

How to Use Vegetables in Place of High Carb Ingredients

Anytime you replace high-carb starchy ingredients such as breads, pastas, and rice with vegetables, it’s a win-win. 

First, you flood your body with nutrients from vegetables, not found in refined starchy foods. These nutrients include fiber, phytochemicals, antioxidants, anti-inflammatory compounds, vitamins, minerals, and more. These compounds work together to promote health throughout the body. Eating more vegetables also encourages a healthy body weight.

In fact, studies show that a higher intake of vegetables leads to measurable increases in blood concentrations of vitamin C, carotenoids, and α-tocopherol. These elevated concentrations are associated with reduced risk of chronic conditions, including unhealthy heart function (1). What’s more, meta analyses show inverse associations between intake of vegetables and all-cause mortality (2). 

More Vegetables Every Day

Our Keto Zone Spring Rolls are a great way to get in more vegetables at a meal. However, did you know you can get more all day long with one simple habit?

Add Divine Health® Fermented Green Supremefood® and Divine Health® Organic Red Supremefood® every day for amazing fermented vegetables, keto-friendly fruits, probiotics, and more!

Then, take your diet to the next level with Dr. Colbert’s Beyond Keto Book. You’ll learn how to eat to burn fat, heal your gut, and promote full-body health with wonderfully fresh, delicious foods like our Keto Zone Spring Rolls.

Bottom Line

It’s much easier to enjoy a healthy eating lifestyle when you love the food! Try our Keto Zone Spring Rolls tonight and flood your body with nutrients while savoring a flavorful, colorful, delicious meal! 

The post Roll Into Spring with Keto Zone Spring Rolls appeared first on Keto Zone® | Dr. Don Colbert, MD.

Here are the top 5:

1. Fresh Herbs on Everything

Whether you have a full-fledged garden, a simple container set-up, or just support your local grocer or farmer’s market, summer is prime time to use fresh herbs. What’s more, there are many Keto Zone dips, sauces, and condiments that highlight fresh herbs and take a dish to the next flavor level.

Fresh herbs are incredibly good for you. They boast antioxidants, phytochemicals, anti-inflammatory agents and more(1). Two herbs that double as nutrition stars are basil and parsley. Here are 2 easy recipes you can whip up in a jiffy and spread on almost any dish.

Easy Keto Zone Pesto: Place 2 cups packed fresh basil leaves, 2 cloves garlic, ¼ cup pine nuts, and 2 tablespoons fresh lemon juice in a food processor or blender. Process until  coarsely chopped. Add 2/3 cup extra virgin olive oil. Process until fully incorporated and smooth. If desired, add salt and pepper to taste. Optionally, add in 1/3 cup shredded parmesan and mix thoroughly.

Keto Zone Chimichurri: Mix 1/2 cup olive oil, 2 tablespoons red wine vinegar, 1/2 cup finely chopped parsley, 3-4 cloves minced garlic, 2 small red chilies (chopped finely and seeded), 3/4 teaspoon dried oregano, 1 level  teaspoon coarse salt, and pepper (to taste) in a bowl. Allow to set at least 2 hours before enjoying.

2. Keto Zone BBQ,  Picnics, and Road Trip Summer Food Trends

Nothing quite says summer like barbeques, picnics, and road trips. Thankfully, it’s easy to live the Keto Zone lifestyle while enjoying all of these activities. Here’s a full compilation of easy keto zone options and tips:

Barbeques: There are many great Keto Zone cookout options. From appetizers to drinks to desserts, here’s a great list that will help you keep it in the Keto Zone: Summer Keto Zone Cookout Menu & Tips

Picnics: Did you know there are many Keto Zone Sandwich recipes? It’s true! Try these for your next picnic: 

Amazing Keto Zone Sandwiches

Keto Zone Picnic Menu

Road Trips: Sometimes, a vacation feels like more work than it’s worth when trying to stick to a food plan. This doesn’t have to be the case with Keto Zone. Relax and try these vacation and road trip Keto Zone tips:  Top Keto Zone Vacation Tips

3. Optimal Summer Hydration

Dehydration and heat-related fatigue are common issues in hot summer months. When you’re in the Keto Zone, especially when you’re first trying to get into ketosis, dehydration is a greater risk. Why?

As you cut out carbs, your body will no longer make as much insulin (or course, this is a good thing!). Without insulin to help store carbs, glycogen becomes depleted. For every gram of glycogen lost, 3 grams of water are excreted. In fact, your kidneys must work overtime to keep up.  

There are advantages. First, you will feel less bloated. However, you may also feel dehydrated. It’s paramount to hydrate with both fluids and electrolytes. What’s more, older adults are typically more at risk for dehydration (2).

The best way to maintain optimal hydration in the summer months is to add a daily dose of Instant Ketones with water or other fluids. Each serving adds an optimal amount of sodium and exogenous ketones to help you get into and stay in the Keto Zone. Then, hydrate well throughout the day with water and green tea.

For full tips on avoiding dehydration in the Keto Zone this summer, click here. 

4. Fresh Salads and Veggies

Along with fresh herbs, fresh vegetables are among the healthiest summer food trends. You can get in on the action! Low-carb Keto Zone veggies include:

•         Cauliflower
•         Broccoli
•         Mushrooms
•         Green Beans
•         Asparagus
•         Bok Choy
•         Leek
•         Spinach & Green Leafy Vegetables
•         Avocado
•         Zucchini
•         Eggplant
•         Radish
•         Cabbage
•         Brussels Sprouts

It’s easy to add more vegetables to your day. Try:

•         Adding fresh veggies to any egg dish at breakfast.
•         Use vegetable leaves in place of sandwich breads and wraps.
•         Grill vegetables for dinner.
•         Cover half your plate with salad every night. Then, drizzle with olive oil to add fat and stay in the Keto Zone.
•         Never miss a daily dose of Fermented Green SupremefoodⓇ. This amazing green powder includes organic vegetables, chlorella, milk thistle, and more to keep your body detoxified, energized, and feeling great!
•         Try these 5 Hacks to add more Keto Zone vegetables!

5. Fresh Fruit Desserts

While many people think they have to avoid fruits to stay in the Keto Zone, you can actually take full advantage of many summer fruits without detriment. Of course, you must mind the portion. Take the “less is more” approach and enjoy Keto Zone friendly fruit desserts like berries and cream.

 Why add them?

Berries are a true superfood packed with antioxidants called anthocyanins and more in a low-carb package. In fact, blueberries, strawberries, and raspberries promote brain health, healthy blood pressure, heart health, cancer prevention, and more (3). Enjoy them by mixing 1/4 cup berries and 1/4 cup heavy cream. 

Want more fruit? Here are 4 other Keto Zone friendly fruits to add this summer.

Lastly, include one serving of Organic Red SupremefoodⓇ. This delicious powder contains probiotics and 9 USDA Organic Fruits in a low-carb formula. Among all the Keto Zone summer food trends, this might be the easiest!

Bottom Line

There’s no better time than summer to focus on healthy, fresh food. With these top summer food trends, you can stay in the Keto Zone and enjoy everything summer has to offer. Keep it low-carb, fresh, and delicious this summer!

The post Top 5 Keto Zone Summer Food Trends appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then this Keto Zone goulash soup is for you!

Based on the traditional Hungarian Goulash dish, this soup is both delicious and nutritious.

Loaded with fiber and phytonutrients from organic tomatoes, onion, garlic, bell pepper, and celery root, this recipe ensures you will meet your daily serving of low-carb vegetables.

Grass-fed beef provides a nutrient dense source of protein and healthy fat while adding a robust and savory flavor.

Finally, this recipe is finished off with a bit of heat from organic spices including chili powder, oregano, and black pepper.

Ingredients

3 cups filtered water
1 pound grass-fed ground beef
2 cups organic crushed tomatoes
1 organic onion, chopped
2 organic garlic cloves
1/4 pound organic celery root, chopped
1 organic bell pepper, chopped
2 tablespoons grass-fed butter
1 tablespoon chili powder
1 tablespoon dried oregano
2 teaspoons sea salt
1 teaspoon organic black pepper
2 teaspoons organic red wine vinegar

Instructions

1. Melt 1 tablespoon of butter in a large pot over medium heat.
2. Sauté chopped onion and garlic until fragrant
3. Add in the ground beef and continue to sauté, until beef is cooked through.
4. Next, in the chopped bell pepper, celery root, chili powder, sea salt, and black pepper.
5. Stir to combine.
6. Add in the 2 cups of water and crushed tomatoes.
7. Stir to combine.
8. Turn heat to high and continue to cook until mixture begins to simmer.
9. Once simmer, turn heat to medium-low and cover.
10. Allow soup to simmer for about 10 minutes
11. Add in remaining water and red wine vinegar and stir.
12. Continue to cook until soup reaches desired consistency.
13. Serve and enjoy!

Nutrition Facts

Yield: 6 servings:

Per Serving:

Calories: 490 kilocalories

Total Carbohydrates: 11 grams

Fiber: 6 grams

Net Carbs: 5 grams

Fat: 38 grams

Protein: 16 grams

The post Keto Zone Goulash Soup appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why Pasta Isn’t Keto Zone-Friendly

As tasty and classic as pasta is, one serving usually contains up to 38 grams of carbohydrates, which is well over your daily limit on Keto Zone. And its other macronutrients aren’t looking too good either with 1 gram of fat and 7 grams of protein. (1)  However, with substitutes like vegetables and almond flour, there are ways to turn those macros around.

1. Spaghetti Squash

If you’re looking for the closest alternative to pasta, spaghetti squash is your go-to. Once cooked and halved, you can scrape out the insides with a fork and it very closely resembles the soft, mild taste and color of traditional spaghetti noodles. On top of that, 100 grams contains only 5.1 net carbohydrates, 0.3 grams of fat, and 0.7 grams of protein, making it a low-carb dream. (2)

You can try it out for yourself with this amazing Keto Zone Spaghetti and Meat Sauce recipe.

2. Zoodles

Zoodles are spiralized zucchinis, and they easily taste like whichever sauce you pair them with. This means they’re the perfect pasta solution without any of the extra carbs. 100 grams has 2.5 grams net carbohydrates, 0.6 grams of protein, and 0 grams of fat, along with plenty of extra common vegetable nutrients like fiber, vitamins, and minerals. (3)

And you don’t have to always use zucchinis. You can pop virtually any low-carb veggie in the spiralizer to create keto-friendly pasta. Give Keto Pad Thai With Zucchini Noodles or Keto Zone Zucchini Italian Salad a go!

3. Cabbage Noodles

Few people think of cabbage as a pasta substitute, but in reality, cabbage has been used as pasta since Italian cabbage roll recipes came around. You can slice them into noodles or turn them into a slaw. Either way, 100 grams include 3.3 grams of carbs, 0 grams of fat, and 1.3 grams of protein. To cook, drop the sliced cabbage in boiling water for 2 minutes or until tender, or you can slice it into sheets to bake in lasagna. (If you’re putting them in lasagna, boil for only 30 seconds.)

4. Shirataki Noodles

Also known as miracle or konjac noodles, shirataki noodles are made from water and glucomannan, which is fiber from the konjac root. The fiber is soluble, which means it keeps you full for longer and feeds the good bacteria in your gut, reducing inflammation and charging your immune system. (4,5) As the real kickers though, these noodles are both carb and calorie-free and take mere minutes to cook up. Just rinse under hot water and heat, then top with your favorite keto noodle sauce.

5. Almond Flour Pasta

Almond flour pasta is just as it sounds: pasta made with almond flour instead of typical white flour. Almond flour has zero carbs, 12 grams of fat, 5.6 grams of protein, and an abundance of magnesium and Vitamin E, compared to a white/wheat mix, bleached flour with over 70 grams of carbohydrates. (6,7,8) You can make your own at home or purchase store-bought, however, make sure to read nutrition labels carefully, as some almond flour pasta brands contain high abounds of carbohydrates.

6. Cauliflower Noodles

Cauliflower is an amazingly versatile keto-friendly food. From rice, potatoes, couscous, and pizza crust to now pasta, it’s a healthy low-carb alternative to satisfy your noodle needs. Chop it up and roast or steam it for the tender pasta effect, then enjoy its 2.1 grams of carbs, 1.8 grams of protein, 0.5 grams of fat, Vitamin C, Vitamin K, and folate. (9) This Keto Zone Cauliflower Mac and Cheese recipe is perfect for pasta-lovers!

Bottom Line

With these 6 pasta alternatives, you don’t need to worry about missing noodles anytime soon. Try out some of the recipes above to see which substitute you like best! And if you haven’t purchased your Keto Zone supplements yet, what’re you waiting for? Take a peek at the newest product, Keto Zone Fiber.

The post 6 Low-Carb Pasta Alternatives appeared first on Keto Zone® | Dr. Don Colbert, MD.

But not to worry! You can make Thanksgiving entirely keto-friendly, starting with the low-carb stuffing recipe down below. And if you’re stressing out about staying on track for the rest of the holiday season, you’re covered there too! All of the tips you need are below the recipe to help you get through Thanksgiving and beyond.

Keto Zone Thanksgiving Stuffing

This keto recipe easily replaces traditional stuffing by removing high-carb grains and adding in low-carb vegetables. It’s easy, nutritious, and won’t ruin your ketosis progress. Win!

Ingredients

8 tablespoons grass-fed butter

1/4 cup organic minced onion

1 organic celery stalk, thinly sliced

1 organic clove garlic, minced

1 large head organic cauliflower (roughly chopped)

1 cup organic chopped mushrooms

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 cup organic bone broth

1/4 cup chopped fresh organic parsley

2 tablespoons fresh chopped organic rosemary

1 tablespoon fresh chopped organic sage

1/2 cup chopped pecans

Instructions

1. Over medium heat, melt butter in a large skillet.
2. Add onion, celery, and garlic, and cook until soft and translucent, about 5 minutes.
3. Add cauliflower, mushrooms, salt, and pepper and cook for another 10-15 minutes, or until cauliflower is soft.
4. Stir in bone broth, parsley, rosemary, sage, and pecans.
5. Cover with lid and let cook another 5-7 minutes, or until cauliflower is tender and bone broth is completely absorbed.
6. Serve and enjoy!

Nutrition Facts

Servings: 8

Per Serving:

Calories: 297

Fat: 31 g

Total Carbohydrates: 6.1 g

Fiber: 3.8 g

Net Carbs: 2.3 g

Protein: 4.1 g

Recipe adapted from betterthanbreadketo.com

How to Stay in Ketosis During the Holidays

‘Tis the season for sugary, processed eats that don’t agree with the Keto Zone diet. Some may think it’s impossible to get through the holiday season without slipping up on festive foods. But this isn’t the case, especially when you implement the following tips.

1. Focus on Sleep

Lack of sleep can put hunger and appetite hormones like leptin and ghrelin out of whack, which means it’s extra important to get your 7-9 hours every night during the holidays. (1) You already have enough temptations as it is, and a bad night’s sleep will only boost the cravings.

2. Use Keto-Friendly Holiday Recipes

It might seem like nothing can compare to the standard carb-loaded Thanksgiving foods like mashed potatoes and pumpkin pie. But recipes like Keto Zone Cauliflower Mashed Potatoes and Keto Zone Pumpkin Pie tell a different story.

Instead of eating foods that can knock you out of ketosis, make keto-friendly substitute recipes that will keep you enjoying both the holiday favorites and fat-burning benefits.

3. Fuel Before You Go

Holiday parties are often the culprit of keto slip-ups. To avoid a social binge, eat a high-protein, high-fat meal along with lots of water before you head out the door. This way, you’re too full-on healthy, keto-friendly foods to even consider those holiday cookies.

As an easy before-party fix, drink a Keto Zone Shake!

4. Eat When You’re Hungry

During the holidays, eating unhealthy foods becomes a social ritual. All of a sudden you find yourself grabbing a slice of cake because everyone else is– not because you’re hungry.

Combat this by becoming more in tune with your appetite cues and only eating when you’re hungry.

5. Move

The holidays are crazy busy, and as a result, exercise is often thrown out the window. However, it’s actually one of the most important times of the year to keep up with physical activity as we tend to eat more food in general.

You can make time to move by going for a relaxing walk after a meal or by making an effort to play with the little ones in your family. Any movement counts!

6. Keep Up with Keto Zone Supplements

The festive season means your routine will be out of balance, which is okay! It doesn’t mean to throw all of your healthy habits to the curb.

Stick to the basics, like using Keto Zone MCT Oil Powder in your coffee and including supplements like Keto Zone Instant Ketones and Keto Zone Hydrolyzed Chicken + Marine Collagen with Probiotics in your diet. Not only are they gentle reminders to stick to your keto plan, but they’ll also aid in continuing fat loss throughout the holidays.

Instead of leaving the season feeling down about gaining weight, leave it feeling ecstatic because you shed pounds!

Bottom Line

The challenge of eating healthy throughout this upcoming season hopefully seems a little less worrisome.

Have you added Keto Zone supplements to your holiday cart yet? Now’s the time you’ve been waiting for!

The post Keto Zone Thanksgiving Stuffing & 6 Tips to Stay in Ketosis During the Holidays appeared first on Keto Zone® | Dr. Don Colbert, MD.

When you’re trying to figure out whether or not a vegetable is low-carb, stick with these two rules of thumb:

• If the vegetable grows below ground, it’s probably high-carb, whereas if it grows above ground, it’s low-carb.
• Green veggies are usually lower in carbs than the rest. For example, green cabbage is lower in carbs than red cabbage, and green bell pepper is lower in carbs than red and orange bell peppers

If these rules don’t go into enough detail, hang tight! See below for the full Keto Zone diet vegetable breakdown.

Keto Zone-Friendly Vegetables:

To ensure you don’t accidentally go over 20 grams of carbohydrates per day, here’s a list of all of the veggies you can munch on without worrying.

Cruciferous Vegetables

• Broccoli
• Cauliflower
• Cabbage
• Cucumbers
• Zucchini
• Brussel Sprouts

Cruciferous vegetables offer low-carb options with plenty of nutritional benefits. Not only do they contain anti-inflammatory properties, but they also have plenty of vitamins E, C, and K, dietary fiber, folate, and minerals. Studies have also shown these veggies to protect cells and have antiviral and antibacterial properties. (1)

Leafy Greens

• Spinach
• Kale
• Lettuce

Leafy greens are the best option for receiving as much nutrition as possible in a low-carb setting. These powerful greens can aid heart, bone, brain, eyesight, and blood clotting health and can even have anti-aging effects. (2, 3, 4) Drop them in a salad or try Keto Zone Spinach Artichoke Dip.

Alliums

• Garlic
• Onion
• Shallots
• Chives
• Scallions

The allium family of vegetables is most known for its two superstars: garlic and onion. Garlic is an amazing anti-inflammatory that can help gastrointestinal issues, infections, fevers, Alzheimer’s, dementia, bone health, cholesterol, and blood pressure. (5, 6, 7, 8, 9, 10)

Onion is on the same playing field with its ability to boost gut health, fight infections, promote strong bones, control blood sugar, and resist cancer. (11, 12, 13, 14, 15)

Herbs and Spices

• Rosemary
• Cilantro
• Holy Basil
• Turmeric
• Ginger
• Cinnamon

These herbs and spices don’t even touch the surface, as there are so many different types. However, just this list alone can lower blood sugar, help inflammation, fight infection, and impede allergy symptoms. (16, 17, 18, 19, 20) Make Keto Zone Immune Boosting Ginger Tea for some of these impressive benefits.

Vegetables to Avoid on Keto Zone:

Here’s a list of all of the high-carb vegetables to be on the lookout for, as they can kick you out of ketosis.

Grains

• Corn
• Oats
• Rice
• Quinoa
• Wheat
• Millet
• Buckwheat
• Rye

This list may seem long, but not to worry! These grains can easily be replaced with squash. For example, instead of pasta, cook spaghetti squash and fork out the insides. It looks and tastes very similar – except you don’t have to worry about overdoing your carbohydrate intake!

Legumes

• Lentils
• Peas
• Beans
• Soy

You might be surprised to see these nutritious foods up on the list, however, they’re all loaded with unnecessary carbohydrates with the exception of one: peanuts. Peanuts are considered legumes, but their low-carb to high-fat ratio makes them keto-friendly.

To substitute out legumes, focus on your meat intake like chicken, beef, and fish for protein and eat high amounts of fat.

Root Vegetables

• Potatoes
• Sweet Potatoes
• Beets
• Parsnips
• Carrots
• Yams

This list doesn’t have to ruin your Thanksgiving favorites. Instead, try out recipes like Garlic Mashed Cauliflower and Secret Ingredient: Keto Zone Thanksgiving Stuffing.

Bottom Line

Did this guide help? Now you should have a better understanding of what keto zone-friendly vegetables to eat and which ones to avoid.

Removing the no-go for keto veggies isn’t as hard as it seems. You have plenty of other recipes and supplements to choose from, like the Keto Zone Shakes.

While you fill your shopping list with keto-friendly vegetables, add Keto Zone supplements to the list!

The post The Ultimate Guide to Keto Zone-Friendly Vegetables appeared first on Keto Zone® | Dr. Don Colbert, MD.

While there are some potential issues to watch for with digestion and keto, they all have healthy fixes. This is true for any eating style.

Here are the potential (unnecessary) issues and benefits for digestion and keto zone eating, and how to fix any problems you encounter.

Digestion and Keto Concern #1: Low Fiber

When you remove most carbs from your diet, you also remove most of the fiber.

Fiber is necessary for healthy digestion and whole-body health.

Is Keto Zone a low fiber diet?

Of course, you could eat nothing but coconut oil and go into ketosis. This would be low fiber. It would also be unhealthy and unsatisfying.

Keto can be low-fiber. But, it certainly shouldn’t and doesn’t have to be. Like with any diet, it takes some proactive, healthy, eating choices to keep it well-rounded and fiber-full.

The Truth: When you follow Keto Zone recommendations, you’ll begin to replace low-fiber refined carbs with high-fiber vegetables (using cauliflower in place of rice), nuts (using almond flour in place of wheat), even high-fiber fats (avocados).

In fact, while those who eat the Standard American Diet typically consume less than the recommended 20+ grams (1), Keto Zone eaters can easily eat much more.

Digestion and Keto Concern #2: Keto Causes Constipation

Typically, if a diet or food is causing constipation, it’s not due to what’s been eliminated, but what’s been added.

Some people simply don’t digest certain foods well. This can be highly individual.

Foods that commonly cause constipation include:

• Nuts and Seeds – Anytime you go from eating very few nuts and seeds to eating everything with nuts and seeds, you risk digestion issues. If you’ve added nut flours, nut butter, nut fat bombs, and nut snacks rather suddenly, a may be a problem for you. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – For some people, red meat is simply difficult to digest. Most people who have slow digestion of red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Dairy can be another slow digester. In addition, up to 50% of American adults do not have sufficient lactase to break down the lactose in dairy products. So, if you’re eating more cream or cheese than ever, you may want to take a step back. Try using coconut products instead, and omit the cheese for 1-2 weeks. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Digestion and Keto Concern #3: Healthy Gut Bacteria Suffer on Keto

There are two ways healthy bacteria in the gut suffer:

1. They don’t get the prebiotic fibers they need to consume and proliferate.
2. They aren’t readily replaced with fermented live-bacteria-containing foods when needed.

This is actually not a problem on Keto if you proactively eat foods with soluble fiber and live bacteria. And, this is true for any diet.

It’s actually very easy to include prebiotic foods on Keto Zone, like avocados, vegetables, chia seeds, and more.

Next, there are many fermented foods that can be included in Keto Zone: Try Fermented Green Supremefood, Organic Red Supremefood, plain yogurt, Hydrolyzed Collagen with Probiotics, Inulin and Psyllium Husk Powder and more.

Digestion and Keto Concern #4: Keto Causes Dehydration

It’s true that hydration can become a bit tricky on Keto Zone due to the body’s changing use of electrolytes. But, this is mostly true during the initial phase, while getting into the Keto Zone.

To make sure you don’t become dehydrated while getting into the Keto Zone, you’ll want to consume water to thirst (usually ~64-80 oz. per day), add Instant Ketones any time you are re-entering the Keto Zone or feeling dehydrated, add extra sodium (add to meals throughout the day or drink broth), use a magnesium supplement, and add more fluids and sodium if exercising).

If you follow these tips, you can easily enter the Keto Zone without dehydration or constipation.

Benefits of Digestion and Keto Zone

1. Elimination of Foods that Cause Many Food Intolerances

On the flip side, if you’ve suffered from poor digestion or digestive issues on the Standard American Diet, Keto Zone can help.

Unfortunately, according to the National Institutes of Diabetes and Digestive and Kidney Diseases, 60-70 million Americans are affected by all digestive diseases (2).

That’s quite a lot of people.

Fortunately, Keto Zone eliminates many foods that cause intolerances, right off the bat.

For example, by eliminating gluten and wheat, many intolerances are resolved.

By including diets too high in fermentable carbs and using more low FODMAP foods, many issues are improved (3, 4).

What’s more, many Keto Zone eaters easily eliminate dairy, which can be another type of food that’s difficult to digest.

2. Reduction in Inflammation

In addition, Keto Zone can drastically reduce bodily inflammation. This helps because some digestive disorders are rooted in inflammation, such as Crohn’s disease and ulcerative colitis (5).

One 6-month study concluded a low-carb diet like Keto Zone decreased several markers of inflammation more than a low-fat diet (6).

In addition, reduced inflammation is great for whole-body health and wellness.

Steps to Ensure Healthy Digestion and Keto Together

1. Proactively Use High-Fiber Keto Zone Foods

Adding these foods daily will eliminate many digestion issues, and provide 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber) including greens
• ¼ cup nuts or 2 tablespoons nut meal (4 grams fiber) in place of refined flours and snacks (if tolerated)
• 2 tablespoons of seeds such as hemp heart seeds (4 grams fiber)
• 2 tablespoons chia seeds, like Living Chia with Probiotics, per day using recipes, like overnight chia “oatmeal” or chia pudding (8 grams fiber)
• 1/2 avocado per day (5 grams fiber)

2. Add Inulin and Psyllium Husk with Fiber Zone

You can also add fiber supplements like Inulin and Psyllium Husk. In fact, inulin is a key ingredient in Keto Zone MCT Oil Powder, and it provides many health benefits.

For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (7).

Inulin promotes healthy gut bacteria balance and stimulates the growth of beneficial bacteria. When beneficial bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune system is supported (8, 9).

BONUS: If you have a difficult time getting enough fiber, there’s now a Keto Zone product to help. Try Fiber Zone. It’s formulated with psyllium husk and inulin and will support health, as described above, in an easy-to-take powdered supplement.

3. Stay Hydrated

As noted above, it’s important to stay hydrated on Keto Zone. Make sure to consume enough water, and especially while getting into the Keto Zone, add electrolytes and Instant Ketones.

4. Make Note and Avoid Foods That Constipate You

While this one seems obvious, it’s often overlooked. It’s not always what you’re missing in a diet that constipates, but what you’re eating. Try to document your diet and your issues, and find the culprit.

5. Try Adding any of these Pro-Digestion Keto Zone Foods

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (10) and the frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks, such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

As with any style of eating, some people are simply going to have to work harder to make sure digestion is working well. Keto Zone is no exception.

You can optimize digestion and Keto Zone eating by proactively eating prebiotic foods, fermented foods, hydrating well, identifying foods that constipate, getting enough fiber, and more.

Don’t let poor digestion get you down. Improve your digestion with Keto Zone.

The post The Facts About Digestion and Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

The best Keto Zone eating enables full-body, whole-health thriving. It means not relying on over-processed, low-carb foods to be in the Keto Zone, but real, healthy foods. It also means finding a way to include nutrition from vegetables and fruits.

But why add fermented supremefoods to Keto Zone? They are packed with nutrients, which have hundreds of studies to support their amazing benefits. Here are 10 science-backed reasons to add Fermented Supremefoods to Keto Zone today.

10 Science-Backed Reasons to Add Fermented Supremefoods to Keto Zon

1. Fermented Foods Provide Healthy Bacteria to the Gut

Everyone wants better digestion. Digestion is the crux of nutrition… we need to digest, absorb, and metabolize foods to get the nutrients we need in our cells and tissues.

Fermented foods contain healthy bacteria. These bacteria eat the sugars in food, thereby producing very small amounts of alcohol and fermenting the food itself.

When you eat a fermented food, it fortifies the digestive tract with more healthy bacteria. This can crowd-out and starve unhealthy bacteria and yeasts (1), improve digestion, decrease digestive issues like bloating, and more.

Fermented products require microorganisms, i.e., Saccharomyces yeasts and lactic acid bacteria, yielding alcohol and lactic acid. Ingestion of vibrant probiotics, especially those contained in fermented foods, is found to cause significant positive improvements in balancing intestinal permeability and barrier function. (2)

2. Fermented Fruits & Vegetables Have Less Sugar And Even More Nutrition

Since healthy bacteria eat the sugar in food, there’s less sugar in the food for you to consume. For example, as yogurt ferments, the healthy bacteria eat the milk sugar, or lactose, and produce a food lower in sugar than it started.

Fermented vegetables are similar. The healthy bacteria reduce the sugar and actually make vitamins and minerals easier to digest and absorb.

In fact, vitamins A and C increase in many foods after they’ve been fermented. Anti-nutrient compounds like phytic acid, which impairs mineral absorption, are decreased.

Beets, radishes, and peppers have significantly increased polyphenols, triterpenoids and anthocyanins (antioxidants), after fermentation (3).

And unlike most pills, fermented foods also provide prebiotics to the gut, with multiple bacteria strains and fibers for the bacteria to continue to eat (4).

3. Fermented Foods Are Well-Tolerated, Even for Sensitive Guts

Oftentimes, the carbohydrates, sugars, proteins, and anti-nutrient compounds in foods make them difficult to digest, especially for those with compromised or sensitive guts.

For example, gluten can be difficult to digest. One of the benefits of fermented bread, such as sourdough, is an alteration in the gluten, making it easier to digest.

Lactose is also a problem for many people. But, fermented and “eaten” lactose in yogurt and kefir are better-tolerated.

The nutrients in fruits and vegetables that cause bloating, gas, or other digestive woes are also more digestible once fermented.

4. Fermented Foods Can Boost The Immune System

Amazingly, a bacteria lives in the digestive tract actually reduces infections outside it.

In fact, studies show improved immunity and the benefits of fermented foods.

These include (5):

• Reduced throat infections and colds
• Periodontitis improvements
• Reduced prostatitis
• Fewer vaginal infections
• Less postoperative infections (6)

5. Fermented Vegetables and  Fruits Can Improve Skin and Hair

If you’re like most adults, you want to maintain healthy skin and hair.

Studies show the potential for fermented foods in treating atopic dermatitis (like eczema) with oral and topical healthy bacteria (7).

In fact, for infants with a family history of eczema, healthy bacteria intake should be increased during the first year of life (8).

What’s more, antioxidants found vibrantly colored fruits and vegetables are good for hair health and growth. Fermented fruit and vegetable powders deliver a double-punch, with highly bioavailable antioxidants and nutrients.

6. Fermented Foods May Help with Weight Loss

Fermented foods aren’t a magic bullet for weight loss.

However, they can still help indirectly.

Fermented foods and healthy bacteria may improve weight loss, insulin sensitivity, fasting glucose, and inflammation. These factors are big advantages in the fight against obesity (9).

7. Vegetables and Fruits are Whole-Body Healthy, Fighting Disease, & Boosting Wellness

There is very little doubt vegetables benefit the human body.

Study after study shows vegetables reduce cancer risk, fight cancer cells and growths, improve cardiovascular health, improve digestion, and more. (10).

Fermented vegetables do it better.

In fact, studies on kimchi (traditional fermented vegetables), show it has strong anti-cancer, anti-obesity, anti-constipation, colorectal health promotion, probiotic properties, cholesterol reduction, fibrinolytic effect, antioxidative and anti-aging properties, brain health promotion, immune promotion, and skin health promotion properties (11). Wow, that’s a lot!

8. Greens from Algae, Grasses, and Vegetables Promote Health

Greens, like spirulina, wheatgrass, broccoli, and sprouts, are highly nutritious.

In fact, spirulina contains an active component called phycocyanin, which is an antioxidant that fights free radicals and decreases inflammatory signaling molecules in the body (12).

Proteins found in wheatgrass are known to prevent many diseases, oxidative stress, primary metabolism, storage, and energy-related mechanisms (13).

While these greens are not usually easy to get your hands on, Fermented Green Supremefood provides an easy and effective powder, that’s easy to take.

9. Vibrantly Colored Fruits & Vegetables, like Beets, Are Great Antioxidants and Anti-Inflammatory

Greens aren’t the only nutritional powerhouses around.

Red, purple and vibrantly colored fruits and vegetables contain nutrients that:

• Fight free radicals and oxidative stress
• Disable oxidation of cholesterol in arteries
• Reduce inflammation throughout the body
• Improve blood pressure (blueberries) (14)
• Fight disease
• Promote improved blood flow to the brain and all body tissues (beets) (15)

One issue for Keto Zone eaters is many vibrant fruits are also high in carbohydrates. Organic Red Supremefood delivers the nutrients without the carbs!

10. Fermented Foods Can Change Our Moods and Minds

Amazingly, fermented foods also impact our brains.

How?

It all comes back to digestion and the role it plays in hormones regulation and whole-body systems.

How we digest our food,  food sensitivities, and hormonal response affects our mood, behavior, energy, weight, food cravings, hormone balance, immunity, and overall wellness (16).

In fact, animal and human studies have shown that improving digestion through probiotics can reduce depression symptoms (17).

Bottom Line

Are you ready to be in the Keto Zone with full health and vitality? Make sure you’re getting amazing nutrients from fermented vegetables and fruits. Their nutrients will support your whole-body health, fight disease and cancer, improve mood and more. Add Fermented Supremefoods to Keto Zone for your best nutrition and health!

The post 10 Science-Backed Reasons to Add Fermented Supremefoods to Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then this easy keto egg  and cheese muffin recipe is for you!

Loaded with healthy low-carb veggies, these muffins will provide you with all the nutrition you need to get your day started off right.

Organic eggs and turkey bacon provide protein, while MCT oil powder adds a dose of healthy fats to fuel your brain and nervous system.

The best part is you can make these muffins in advance to give you a quick and easy healthy breakfast all week long.

Ingredients

6 organic/pasture-raised eggs, whisked
5 slices organic turkey bacon, cooked and chopped
1 organic shallot, chopped
2 cups organic spinach, chopped
1/2 cup organic cheese, shredded
1/2 cup mushrooms, chopped
1 teaspoon sea salt
1/2 teaspoon organic black pepper
1 scoop MCT Oil Powder (Unflavored)

Instructions

1. Preheat oven to 350°F.
2. Heat a skillet over medium heat.
3. Place turkey bacon in the skillet, cook until crispy, and remove from pan.
4. Chop the turkey bacon, shallot, spinach, and mushrooms and set aside.
5. Crack eggs into a medium mixing bowl and whisk until well combined.
6. Add the chopped veggies, bacon, cheese and MCT Oil Powder and mix until well combined.
7. Use ghee or coconut oil to grease a muffin pan.
8. Evenly distribute egg mixture throughout the muffin pan.
9. Place muffin pan in the oven and cook for about 20 minutes or until the muffins begin to turn golden brown.
10. Remove muffins from the oven and allow to cool for about 5 minutes.
11. Serve and enjoy! (Muffins will keep in the fridge for up to a week.)

Nutrition Facts

Yield: 9 muffins

Serving Size: 1 muffins

Per Serving:

Calories: 75 kilocalories

Fat: 5 grams

Total Carbohydrates: 5 grams

Fiber: 4 grams

Net Carbs: 1 grams

Protein: 5 grams

The post Easy Keto Zone Egg and Cheese Muffins appeared first on Keto Zone® | Dr. Don Colbert, MD.

Keto Zone eating certainly goes against the status quo.

In fact, it goes against what most health experts, universities, and the government have taught for decades. It goes against Western medicine traditions and philosophies.

So, it’s no wonder there are detractors and myths.

And this is okay. A healthy discussion, debate, and unbiased look at the evidence is a good thing.

Unfortunately, many criticisms come without an understanding of keto eating, and without thorough research. Instead, they are often stated based on assumptions of the eating plan and lifestyle.

Thankfully, these myths are easy to bust. Here are 3 Keto Zone Myths, and a thorough explanation that leaves them utterly busted.

3 KetoMyths, Busted. Part 1

Myth #1: Keto Eliminates Most Fruit

This “myth” is actually true.

In fact, it’s not the statement that’s a fallacy. It’s the belief that a diet must contain fruit to be healthy, that’s untrue.

Critics often cite the elimination of fruit as a primary deterrent to Keto Zone eating.

They point to studies that show a reduced risk of cancer, cardiovascular diseases, obesity, osteoporosis, high blood pressure, depression, respiratory diseases, and gastrointestinal diseases. They also list all the wonderful nutrients in fruit.

But here’s what they don’t tell you: Almost all of these studies are of fruits and vegetables, not just fruits. In fact, I am unaware of any study that shows a reduced risk of all of these diseases with fruit consumption compared to vegetable consumption.

Fruits and vegetables share the same benefits including fiber, phytonutrients, antioxidants, magnesium, potassium, folic acid, and vitamins A, E and C. Again, I am unaware of any advantage of fruits over vegetables.

And what they don’t share? High levels of sugars (fructose). Fruits contain about fifteen grams of carbs per serving (~12-13 grams net carbs), while non-starchy vegetables contain about 5 grams of carbs per serving (2-3 grams net carbs).

Anyone following a vegetable-laden healthy Keto Zone eating plan can easily get enough vegetables. And moreover, products like low-carb fermented fruit and vegetable powder offer great options.

Myth #2: Keto is a Low Fiber Diet

Wait, what? I’m not exactly sure from where this myth originates. Maybe, some people believe wheat and other grains are our only fiber sources? Or beans and legumes?

Truly, grains, beans, and legumes offer some benefits such as some fiber. However, the price of these benefits is high-carbs and nutrients that are sometimes poorly-tolerated.

What’s more, foods avoided by Keto Zone eaters, like bread and pasta are not good sources at all, often containing <=2 grams per serving.

On the other hand, there are plenty of keto sources that provide adequate fiber like vegetables, nuts, coconut, and seeds.

In fact, it’s the replacement of grains with nut meal that increases fiber for many people’s diets. And, there’s a lot of motivation to increase fiber in order to reduce net carbs (net carbs = total carbs – fiber).

Again, experts cite that low-fiber diets are associated will all sorts of chronic disease of the gut, cardiovascular disease, heart disease, and diabetes. But, the last time I checked, most Standard American Diet (SAD) eaters consume less than the recommended 20+ grams (1). Clearly, the routine recommendations are not working.

When a Keto Zone eater eats the following daily, they easily consume 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber)
• ¼ cup nuts or 2 Tbsp nut meal (4 gm fiber)
• 2 tablespoons of seeds such as hempseeds (4 grams fiber)
• 2 tbsp chia seeds per day (8 grams fiber)

How’s that for a reduction in the risk of chronic disease?

Myth #3: Keto Zone Recommends Full-Fat Dairy

Like Myth #1, this myth itself is partly true, but the assumption that it’s unhealthy is false.

First, many keto eaters avoid dairy entirely.

Second, for keto dairy consumers, full-fat dairy is a better choice, according to many studies.

In fact, one study from 2016 that analyzed more than 15,000 mid-aged adults, showed that full-fat dairy, but NOT low-fat, correlated with a reduction in metabolic syndrome (2). Amazingly, the investigators believe it’s the dairy’s saturated fat itself that provide protective benefits.

And another study concluded that low-fat dairy may be responsible for altered glucose metabolism and increasing incidence of Type 2 Diabetes (3).

A third review of over 1500 participants found that full-fat dairy is associated with less obesity (4).

Unfortunately, some experts will claim there is no known benefit or even harm in the consumption of full-fat dairy. These studies and many more seem to suggest to the opposite.

Third, ketosis and its benefits require fats.

Keto Myths Busted, Parts 2-4:

Want to learn about all the myths we’ve busted? Read:

Keto Myths Busted, Part 2: Dietary Fats (Same ol’ anti-fat dogma)

Keto Myths Busted, Part 3: Keto is A Terrible Idea for a Million Reasons (Jillian Michaels’ Myths)

Keto Myths Busted, Part 4: Energy, Fatigue, and Athletes

Bottom Line

In Keto Myths Busted, Part 1, we easily dismantled 3 myths about keto zone eating.

1. You can get all the benefits of fruits and vegetables, with only vegetables.
2. Keto Zone eaters can easily consume 20+ grams of fiber per day and have a huge incentive in doing so to control net carbs and replace grains in baking.
3. Full-fat dairy is likely a better choice for health than low-fat daily.

There’s still more Keto Myths to bust. We’ll keep providing the truth about keto and its benefits, and busting any myths we see.

The post Keto Myths Busted, Part 1: Fruit, Fiber, and Digestion appeared first on Keto Zone® | Dr. Don Colbert, MD.