Keto Diet Blog

When a Healthy Diet is Not Healthy

All of us have a relative or friend that thinks they are the newest health food guru. While a healthy diet is desirable and we all could use less sugar, fat and additives in our food, there is a point when even a healthy diet has been carried too far. As long as a person isn't diabetic or at a risk for a sudden heart attack, there are times when going cold turkey or making drastic diet changes is not a good thing.

  1. Too little fat, protein or carbohydrates. Our bodies need a certain amount of fat, proteins and carbohydrates. Diets concentrating on limiting one or more of these or on cutting it out all together is not a healthy option. Nutrition experts state that our bodies need 30 percent fat, 40 percent carbohydrates and 30 percent proteins in a daily caloric intake to provide the correct nutrition that our bodies need. Theses exact ratios can vary, depending on the source of information.
  2. Too little salt. Salt provides iodine, which the thyroid gland needs to function properly. While the typical diet is overloaded in sodium, eating little or not salt is not good for a person. Besides keeping our thyroids healthy, salt prevents a person from dehydrating in severely hot and dry climates. A proper salt concentration in the blood is necessary for proper metabolism, however the blood content of salt is rather low at .9 percent.
  3. Limiting fat, but wrong type. People have become more conscious about the types of fats to limit. As our body consists of a lot of needed fat, we need to consume some fat in our diet everyday. The key is making sure that it is the correct kind, such as mono and polyunsaturated fats. It takes practice to change from high high saturated and trans fatty foods to the proper types of fat.

Moderation is the key in all things, even a healthy diet. Cutting sugar and fats is an excellent idea, backed by medical science and health experts. Cold turkey is not always the best thing. Whatever is being trimmed from a diet, it is best to do it a bit at a time. Above all, leave room for favorite foods – even the sugary and fatty ones on occasion as a treat. Remember, moderation is the key.

Keto Diet Blog

Changing My Diet for a Healthy Long Life

One of the important things my mom stressed when I was a kid is that I needed to drink milk because it had calcium. Calcium had no meaning, but the look in her eye meant listen and swallow. I do not care for the taste of milk, so sometimes she would make cocoa to help with my body’s need for calcium.

What earth-shattering moment made me decide it was time for introducing calcium into my diet? To be truthful, a few months ago I realized that I could easily be around for the next few decades and it was up to me to decide how I want to live those thirty to forty years. The slender, active young adult I used to be has become an older, less energetic, heavier person. Renewing my walking, stretching and toning activities requires the level of calcium recommended by the USDA. I was shocked to review my daily food intake and discover how little calcium I was getting.

In my high school general science class, we learned that bone mass was typically set by 20 years of age. The right amount of calcium while young builds strong bones. As I moved into my thirties, I noticed great-aunts shrinking. They told me it was part of growing old. My doctor explained it was osteoporosis, which causes bones to degenerate. Once again, it was time to face a healthy glass of milk and other foods high in calcium.

Slipping away from the habit was easy. I know the body does not make calcium, so added a small yogurt to my daily intake. At my annual checkup, the doctor would ask if I took a calcium supplement and I would answer, “No, should I?” The standard reply to start if I felt I should did not inspire me to action.

I recently read that when a person turns 51, the recommended calcium intake is 1200 mg a day. It is only 1000 mg for ages 19 through 50. That got my attention and changed both my diet and activities.

Delighted to find out almonds are high in calcium, I eat five to ten almonds each day. Including broccoli and spinach as the vegetable of choice for dinner at least five nights a week boosts my calcium intake. I check the nutrients on cereal boxes and buy those with the most calcium. A splash of milk in the bowl provides calcium and all-important vitamin D. I found a sugar-free powdered energy drink that supplies 30 percent of my daily calcium. I still have my daily helping of yogurt and add other leafy greens at lunchtime.

Our black Labrador, Flag, takes me on a walk each day. She is growing old, so we take it slow and easy. I soak up some vitamin D and get exercise while sharing a special adventure with my four-legged furry family member. My system thrives on the daily calcium I provide. This keeps my bones strong and me healthy, a wise investment in my future.

Keto Diet Blog

Healthy Raw Food Diet Recipes

A diet of unprocessed, uncooked foods is the core of the raw food diet. The diet is used as a method of weight loss and detoxification. It is also used as a way to simply become healthier. Most raw food dieters have a diet that consists of 75%-80% raw food. Following the diet may take some adjustment at first, but the rewards are well worth it.

Avocado Salad


4 Ripe Avocados

2 cucumbers

2 tomatoes

1 cup sliced red onion

2 teaspoons vinegar

2 teaspoons olive oil

1 lemon or lime

Sea Salt


Cook and drain pasta. Cut vegetables and avocados. Mix them in a bowl. Sprinkle vinegar and freshly cut lemon (or lime) onto the salad. Salt to taste. Serve chilled.

Raspberry Lemonade


One Lemon

1 cup fresh raspberries

2 teaspoons honey


Place all ingredients in a blender. Blend until smooth. Serve chilled.

Avocado Dip


2 Avocados

¼ cup spinach

½ cup chopped tomato

¼ cup red Onion

Sea Salt


Finely chop spinach. Mash avocados and mix in spinach. Add chopped tomatoes. Add Red Onion Mix all ingredients thoroughly. Salt to taste.

Seared Salmon


2 fillets salmon

¼ cup red onion

¼ cup green pepper

Sea salt


Lightly sear both sides of the salmon. Sprinkle onions and green pepper onto the fillets. Salt to taste.

Keto Diet Blog

Diet Coke Chicken: a New and Healthy Recipe to Keep Dinner Interesting

Are you looking for something new, healthy, and simple to make for dinner? If you can keep an open mind, this is a fabulous dinner idea and it’s easy as pie! If you can look past the ingredients and try this recipe, you will absolutely love it!


4 medium, uncooked, skinless chicken breast

1 can of Diet Coke (or any other diet cola product)

1 cup of ketchup

(If you only want to cook 2 chicken breasts, just use a half can of Diet Coke and a half cup of ketchup)


Pour the can of Diet Coke into a medium skillet. Mix in 1 cup of ketchup until ketchup is somewhat separated. Place the 4 chicken breasts in the skillet. Preferably they will be mostly covered by the Diet Coke and ketchup mixture. Cover and simmer on medium heat. Once the sauce starts to thicken, you may want to stir occasionally. Cook for approximately 45 minutes. You will know when it is done, as ketchup and Diet Coke will turn into a thick marinara-like sauce.

This recipe creates extremely tender and juicy chicken breasts along with a sweet marinara-like sauce. You definitely do not taste the Diet Coke nor the ketchup, they come together to form a delicious sauce that nobody will ever guess the ingredients you started out with.

This dish is very tasty and healthy! One chicken breast has about 142 calories and 3 grams of fat. Diet Coke has no calories or fat. The following is a list of some healthy side dishes you can make to accompany the Diet Coke Chicken.

Healthy Sides:

Baked Potato with light margarine

Steamed Vegetables

Brown Rice

Side Salad with spinach leaves or romaine lettuce and fat free or light dressing

Vegetarian Baked Beans