Friday, June 30, 2017

Eating Keto

If you've made it this far with an open mind, or at least enough curiosity to keep reading, Congratulations.

Some of my friends and even my husband have expressed their concerns about the Ketogenic Diet so I'm going to dispel some of those rumors AND share what to eat and what to avoid.
You'll see quite a few pics from my garden as I blog.  Today, we are planting more seeds.  Tomorrow, we're harvesting veggies from those seeds we planted 6-12 weeks ago

First, eating keto does not mean living on/surviving on Meat and Butter.  While some people might eat that way, that is their personal choice and not strictly keto.

Second, this is not a starvation diet.  Eating Keto is about making positive changes for your body to help it run more efficiently.  Food is fuel for your body so if you feed it junk, it will run crappy.

Third, there is NO reason to buy expensive pills, potions or magic cures.  You do not need to invest hundreds or thousands of dollars on keto supplements.  KETO IS FREE!!!

Lastly, Keto is not the Atkins diet nor is it a "fad" diet.  While it may be similar, the Ketogenic Diet was developed back in the 1920 and has been used successfully for epileptic and diabetic patients.

If eating healthy, nutritious foods is something you're interested in, Keto is a great option.  If weight loss is your goal and you want to do it the HEALTHY way and not starve yourself, the Ketogenic diet is a great option.

Now, let's get to the FOOD.  You'll find that I refer back to several keto website.  I am not an expert or doctor and do not claim to be.  I stick to advice from experts and share the info here.

From Keto Diet Blog: What to Eat and Avoid

EAT FREELY:
Grass-fed and wild animal sources
  • grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
  • offal, grass-fed (liver, heart, kidneys and other organ meats)
Healthy fats
  • saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
  • monounsaturated (avocado, macadamia and olive oil)
  • polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
  • You can find a complete guide to fats & oils in my post here. (which to use for cold use, which for high-heat cooking and which to avoid)
Non-starchy vegetables
  • leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
  • some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
  • celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
Fruits
  • avocado
Beverages and Condiments


EAT OCCASIONALLY
Vegetables, Mushrooms and Fruits
  • some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
  • nightshades (eggplant, tomatoes, peppers)
  • some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
  • sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
  • berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
  • coconut, rhubarb, olives
Grain-fed animal sources and full-fat Dairy
  • beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)
  • dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch and have little sating effect
  • bacon - beware of preservatives and added starches (nitrates are acceptable if you eat enough antioxidants)
Nuts and seeds
  • macadamia nuts (very low in carbs, high in omega 3s)
  • pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
  • brazil nuts (beware of very high level of selenium - don't eat too many of them!)
Fermented soy products
  • if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)
  • Edamame (green soy beans), black soybeans - unprocessed
Condiments
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit
  • root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
  • watermelon, Cantaloupe / Galia / Honeydew melons
  • pistachio and cashew nuts, chestnuts
  • Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)
Alcohol
  • dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight maintenance


THIS is also important.  Foods to AVOID

AVOID Completely: Food rich in carbohydrates, factory-farmed meat and processed foods

1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)
2) Factory-farmed pork and fish are high ininflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.
3) Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten
5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.
7) Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, from all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.
9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.
10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin)

Read the entire article at KETO DIET BLOG

I have had to clarify to quite a few people that think keto is unhealthy because of how their friends eat.  We are all adults and with that comes personal decisions.  There are organic junk food option (like organic oreo-like cookies) but that doesn't mean I avoid organic.  In fact, I eat mostly organic and homegrown.

I personally CHOOSE to eat healthier keto options and avoid processed, packaged items.  This is after all MY KETO JOURNEY and I'm excited to share the healthy options when eating Keto.  Thanks for reading and keeping an open mind.

DISCLAIMER:
I am not a doctor or healthcare provider and I am not offering medical advice.  If you have health-related concerns, please seek medical attention.

Tuesday, June 27, 2017

JULY Planting Guide for the US


Mary's Heirloom Seeds Newsletter
JULY Seed Planting Guide for the US by Region

NEW ARRIVALS ADDED TODAY!


Also know as Naguri Squash. A winter squash variety. 
Portuguese sailors introduced kabocha to Japan in 1541, bringing it with them from Cambodia.



This beautiful heirloom comes from Turkey. The 3" round fruit are best cooked when they are green to light orange.


RECENT ADDITIONS:




   
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JULY is right around the corner and before you know it, it's time for FALL Planting!!!

Several customers have asked about Garlic
We will be offering Organic Garlic (seed garlic)
on July 1, 2017
Mark your calendar!
 
JULY Seed Starting Guide
for the US by Region

Arugula Bush & Pole Beans, Lima Beans, Beets, Brussels Sprouts, Carrots, Cauliflower, Celery, Sweet Corn, Endive, Pie Pumpkins, Radish, Radicchio, Summer Squash and Tomatoes
Herbs: Anise, Basil, Borage, Calendula, Catnip, Chamomile, Caraway, Chives, Cilantro, Comfrey, Dill, Echinacea, Lavender,  Lemon Bee Balm, Lemonbalm, Lemongrass, Mugwort, Oregano, Parsley, Sage, Tarragon, Toothache Plant, Thyme and Yarrow
Pretty much EVERY  Herb!! Don't forget the   Wildflowers!

Squash Blossoms

 
Sow Indoors: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Pumpkin, Summer Squash, Winter Squash and Tomatoes
Sow Outdoors: Arugula, Beans, Cantaloupe, Sweet Corn, Cucumber, Melons, Mustard Greens, Southern Peas, Pumpkin, Summer Squash and Winter Squash
Transplant: Melons, Peppers, Pumpkin,  Summer Squash, Winter Squash and Tomatoes
 
Arugula, Beans, Beets Corn, Cucumber, Lettuce, Melons, Mustard Greens, Okra, Peas, Peppers, Pumpkin, Radish, Radicchio, Summer Squash, Swiss Chard and Cherry Tomatoes
Don't forget the  Wildflowers

Cosmic Purple Carrot 
   


Sow Indoors: Broccoli, Brussels Sprouts, Cabbage  
and Cauliflower 
Sow Outdoors: Beans, Carrots, Collards, Cucumber, Okra, Peas, Pumpkin, Rutabaga and Winter Squash 
Transplant: Eggplant, Peppers and Tomatoes
Herbs: Anise, Basil, Borage, Calendula, Catnip, Chamomile, Caraway, Chives, Cilantro, Comfrey, Dill, Echinacea, Lavender,  Lemon Bee Balm, Lemonbalm, Lemongrass, Mugwort, Oregano, Parsley, Sage, Tarragon, Toothache Plant, Thyme and Yarrow
Don't forget the  Herbs  and   Wildflowers!

Small Sugar Pumpkin


Sow Indoors: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Kale, Leeks and Lettuce
Sow Outdoors: Bean, Beets, Carrots, Chard,
Collards, Cucumber, Kale, Kohlrabi, Mustard Greens,
Okra, Peas, Radish, Rutabaga, Summer Squash,
Winter Squash and Turnips
Don't forget the Herbs  and  Wildflowers

RADISH in a few as 25 days
    
Sow Outdoors: Arugula, Beets, Carrots, Kale, Lettuce, Mustard Greens, Radicchio, Radish, Rutabaga, Scallions, Sorrel, Spinach and Turnips 
Transplant: Broccoli, Cabbage and Cauliflower
Don't forget the  Herbs  and  Wildflowers!

 

Sow Indoors: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Kohlrabi and Lettuce
Sow Outdoors: Arugula, Beans, Beets, Carrots, CHARD, Collards, Cucumber, Endive, Kale, Leeks, Peas, Pumpkins, Radish, Rutabaga, Summer Squash, Winter Squash and Turnips
Transplant: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Leeks, Lettuce and Turnips
Our Favorite Herbs:  Basil, Borage, Catnip, Chives, Cilantro, Dill, Lavender,  Lemon Bee Balm, Parsley
Don't forget the  Wildflowers!




Sow Indoors: Broccoli, Cabbage, Celery, Kale, Kohlrabi, Leeks and Lettuce
Sow Outdoors: Arugula, Beans, Beets, Carrots, CHARD, Endive, Kale, Lettuce, Mustard Greens, Radish, Rutabaga, Scallions and Turnip
Transplant: Brussels Sprouts, Cabbage, Cauliflower, Celery, Endive, Kale, Leek, Lettuce,
Don't forget the Herbs  and  Wildflowers!

LETTUCE


Sow Outdoors: Arugula, Beans, Carrots, Corn, Cucumbers, Eggplant, Lettuce, Melons, Mustard Greens, Onions, Radishes, Rutabaga, Summer Squash, Peppers, Tomatoes and Turnips
Herbs: Anise, Basil, Borage, Calendula, Catnip, Chamomile, Caraway, Chives, Comfrey, Dill, Echinacea, Lavender,  Lemon Bee Balm, Lemonbalm, Lemongrass, Mugwort, Oregano, Parsley, Sage, Tarragon, Toothache Plant, Thyme and Yarrow
Pretty much EVERY  Herb!!! Don't forget the  Wildflowers!

PEPPERS


Sow Indoors: Eggplant, Peppers and Tomatoes
Sow Outdoors: Arugula, Beans, Corn, Okra, Peas, Pumpkin, Winter Squash and Watermelon
Transplant: Peppers and Tomatoes
Herbs: Anise, Basil, Borage, Calendula, Catnip, Chamomile, Caraway, Chives, Comfrey, Dill, Echinacea, Lavender,  Lemon Bee Balm, Lemonbalm, Lemongrass, Mugwort, Oregano, Parsley, Sage, Tarragon, Toothache Plant, Thyme and Yarrow
Pretty much EVERY  Herb!!! 
Don't forget  WILDFLOWERS!  
  

Sow Outdoors: Arugula, Beans, Beets, Broccoli, Cabbage, Cauliflower, Cucumber, Lettuce, Peas, Radish, Rutabaga, Spinach, Squash, Swiss Chard, Tomatoes and Turnips   
Herbs: Anise, Basil, Borage, Calendula, Catnip, Chamomile, Caraway, Chives, Cilantro, Comfrey, Dill, Echinacea, Lavender,  Lemon Bee Balm, Lemonbalm, Lemongrass, Mugwort, Oregano, Parsley, Sage, Tarragon, Toothache Plant, Thyme and Yarrow
Don't forget the  Wildflowers 
   
If you have additional questions please feel free to ask.  What will YOU plant this JULY?
Sincerely,                                   
Mary
The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.
Thomas A. Edison 
 "The garden suggests there might be a place where we can meet nature halfway."
Michael Pollan 
Mary's Heirloom Seeds, P. O. Box 3763, Ramona, CA 92065