heart disease - Paulette Kydd RHN Registered Holistic Nutritionist Tue, 28 Nov 2023 00:55:21 +0000 en-CA hourly 1 https://wordpress.org/?v=6.9.4 Podcast Episode #13: When You Hear the Word Salad…. https://paulettekydd.com/2023/11/27/podcast-episode-13-when-you-hear-the-word-salad/ https://paulettekydd.com/2023/11/27/podcast-episode-13-when-you-hear-the-word-salad/#respond Tue, 28 Nov 2023 00:53:07 +0000 https://paulettekydd.com/?p=2846 The post Podcast Episode #13: When You Hear the Word Salad…. appeared first on Paulette Kydd RHN.

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What do YOU think of when you hear the word SALAD? We immediately think BORING… DIET FOOD…NOT FUN… but we want to change that.

Join us as we dive into the fascinating topic of salads 🤣 and their association with diet food. 

We explore the struggle of opting for salad when faced with a myriad of tempting dishes at restaurants. 

We discuss the negative perception of salads and brainstorm alternative names like “empowerment bowl” or “flavour bowl.” 

Together, we challenge the notion of salads as dull and invite listeners to reimagine them as vibrant, nutrient-rich “flavour burst bowls’… that’s what we’re calling them now. 😉

 

 

*You can listen to this episode and others on Spotify or watch on YouTube

Want more help with your health and wellness journey?

Check out my website to see how you can work with me! 

https://paulettekydd.com/programs/

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]]> https://paulettekydd.com/2023/11/27/podcast-episode-13-when-you-hear-the-word-salad/feed/ 0 I love coffee… https://paulettekydd.com/2019/08/26/i-love-coffee/ https://paulettekydd.com/2019/08/26/i-love-coffee/#respond Mon, 26 Aug 2019 10:10:49 +0000 https://paulettekydd.com/?p=2022 The post I love coffee… appeared first on Paulette Kydd RHN.

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I LOVE coffee. Maybe a little too much. I’ve been known to bring my coffee maker with me on vacation so that I can brew my favourite coffee, my way. Crazy, I know. But I’m going to keep doing it anyway.
 
I’ve been drinking it since I was a kid. I remember hanging out on Saturday mornings with my dad and sister while my mom was at work. We would watch Saturday morning cartoons together and my dad would give us tiny black and white mugs of coffee. It was actually mostly Carnation Evaporated Milk and sugar with a little bit of coffee added for colour, but to us it was COFFEE. We felt so grown up being allowed to drink this adult beverage!
I don’t drink my coffee that way anymore 🙂 Anyway….that’s where it started.
When I went to high school, I became known for the fact that I loved coffee. Not many of my friends drank coffee, but most of them started drinking it because of my influence…sorry guys! or maybe I should say ‘you’re welcome’.

Benefits of Coffee

In moderation, coffee has health benefits such as:

  • increased exercise performance and fat burning
  • a good dose of disease-fighting antioxidants
  • decreased risk of stroke, Parkinson’s, Alzheimer’s, Type 2 Diabetes and certain types of cancer
  • protection against cirrhosis of the liver

How Much is Safe?

Of course, some people experience negatives effects of drinking too much coffee including interference with sleep, heartburn, jitteriness, irritability, or heart palpitations.

Most negative effects occur when drinking more than 4 cups per day (about 400mg of caffeine), although many people can drink more than that without any problems. I try to keep my consumption to 3-4 cups maximum. Beyond that, my stomach doesn’t like it much and Inusually end up with a headache.

Don’t drink regular caffeinated coffee after 2 or 3 pm if it affects your sleep.

No need to start drinking coffee if you don’t like it. You can experience many of the same benefits from eating a healthy, varied diet.

If you’re pregnant or breastfeeding, limit your consumption to 1 or 2 cups per day at most.

If you’re sensitive to caffeine, drink decaffeinated coffee instead. It still has many benefits associated with regular coffee.

Don’t add sugar to your coffee. If you must have it sweetened, use a tiny amount of stevia or Swerve.

 

Supercharge Your Coffee

I love a cup of bold, dark coffee with heavy cream. Yes, 35% cream. Not whipped, just straight from the carton.

Sometimes I boost the nutrition with organic butter, collagen or other interesting, healthful ingredients. This makes the coffee more like a meal and I usually delay or skip breakfast on these days. I used to think that butter in my coffee sounded strange and kind of gross, but it quickly grew on me and I liked how it filled me up for a few hours. If you’re doing intermittent fasting, you can drink this high-fat coffee without breaking your fast and getting in the way of ketone production. (Some fasting purists disagree, so you will have to decide this on your own.)
 
If you’d like to find out how you can up-level your coffee, click HERE to get your free guide to the Top 5 Coffee Add-Ins.
 
You’re going to drink it anyway…so make coffee WORK for you.

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]]> https://paulettekydd.com/2019/08/26/i-love-coffee/feed/ 0 Lamb Meatballs and Tzatziki https://paulettekydd.com/2019/07/25/lamb-meatballs-and-tzatziki/ https://paulettekydd.com/2019/07/25/lamb-meatballs-and-tzatziki/#respond Thu, 25 Jul 2019 10:03:54 +0000 https://paulettekydd.com/?p=1980 Greek-style Lamb Meatballs and Tzatziki…such a versatile low carb menu item. Use this recipe to make Lamb Meatballs, served alongside veggies, or on top of a salad with the tzatziki as the dressing. You could also add these Lamb Meatballs to broth (beef or chicken), and add spinach and a bit of tomato sauce to […]

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]]> Greek-style Lamb Meatballs and Tzatziki…such a versatile low carb menu item.

Use this recipe to make Lamb Meatballs, served alongside veggies, or on top of a salad with the tzatziki as the dressing.

You could also add these Lamb Meatballs to broth (beef or chicken), and add spinach and a bit of tomato sauce to make a yummy soup.

If you’re in a hurry, you can just cook up the mixture on the stovetop in a frying pan and serve over lettuce or in lettuce wraps with extra feta, olives and tzatziki on top.

Of course, you can use other ground meat like beef or chicken if you prefer. Each type of meat would offer a different, delicious flavour.

Print

Lamb Meatballs and Tzatziki- Greek Style

Course Main Course
Cuisine Mediterranean
Keyword keto, low carb
Prep Time 10 minutes
Cook Time 10 minutes
Servings 2
Calories 458kcal

Ingredients

  • 1/2 tsp Extra virgin olive oil
  • 1/3 medium Red bell pepper diced
  • 1/2 small Red onion diced
  • 1 1/3 cup Baby spinach
  • 1/3 cup Almond Flour
  • 1 tsp Oregano dried
  • 227 gm Lamb ground
  • 2 large Black olives chopped
  • 2 tbsp Feta cheese crumbled
  • 1 dash Salt and pepper
  • 1 cup Cucumber grated, from about 1 medium 10-ounce; no need to peel or seed the cucumber first
  • 1/2 cup Greek yogurt plain, 5% M.F., Liberte
  • 1 tbsp Extra virgin olive oil
  • 2 tsp Mint fresh (chopped fresh; and/or dill.)
  • 1 1/2 tsp Lemon juice
  • 1/2 tsp Granulated garlic
  • 1/4 tsp Sea salt
  • 2 cup Lettuce spring mix (mesclun)

Instructions

  • Preheat oven to 350.
  • Heat olive oil in a large skillet over medium heat.
  • Add the red pepper and the red onion to the skillet. Saute for about 5 minutes or until onion is translucent. Add baby spinach and stir just until wilted. Remove from heat and set aside to cool.
  • Add almond flour, ground lamb, the black olives, oregano, garlic and the feta cheese to the mixing bowl. Now add in your sauteed vegetables and salt and pepper. Mix well. Form the mixture into golf ball sized meatballs and place on a parchment-lined baking sheet.
  • Bake for 20-25 minutes or until done, flipping halfway through. Alternatively, cook until frying pan until done.
  • Meanwhile, create the tzatziki in a bowl by combining the cucumber, yogurt, olive oil, mint/dill, lemon juice and sea salt.
  • Plate meatballs over a bed of greens and top with tzatziki.

Notes

Tzatziki- this tastes even better if you make it a day or 2 ahead!
Net carbs per serving (meatballs and tzatziki) 8 grams.

You might also like: MMMMMeatballs or Mini Meatball Soup

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]]> https://paulettekydd.com/2019/07/25/lamb-meatballs-and-tzatziki/feed/ 0 Sugar is Sneaky (Heart Disease, Diabetes, Fatty Liver) https://paulettekydd.com/2019/05/02/sugar-is-sneaky/ https://paulettekydd.com/2019/05/02/sugar-is-sneaky/#respond Fri, 03 May 2019 00:15:24 +0000 https://paulettekydd.com/?p=1608 *updated on December 16, 2020 Sugar is sneaky. We were told as kids that if we ate too much sugar we’d get cavities. This is, of course, true. However, sugar does damage in so many other ways.  For instance, did you know that it plays a role in increased cholesterol and heart disease? Sugar and […]

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Sugar is sneaky.

We were told as kids that if we ate too much sugar we’d get cavities. This is, of course, true.
However, sugar does damage in so many other ways.  For instance, did you know that it plays a role in increased cholesterol and heart disease?

Sugar and Heart Disease

Research has shown that people who consume too much sugar have lower HDL which is the protective type of cholesterol.  So, if your HDL is lower, you’re at higher risk for heart disease. These people also have higher triglycerides, which can contribute to hardening of the arteries. This, in turn, increases the risk of stroke, heart attack, and heart disease.  TOO MUCH SUGAR leads to HEART DISEASE!

I’m not just talking about the white stuff in the sugar bowl. All carbohydrates break down into sugar, even the whole grain ones that we think are healthy. This is why it’s beneficial to your health to cut out sweets, but also to reduce your overall carbohydrate intake. This includes whole grains, legumes, and starchy vegetables. It doesn’t mean you can’t ever have these things. It means you will benefit from cutting back on them. Grains shouldn’t be the foundation of every meal and snack.

BTW 100% Fruit Juice is Not a Health Food

Sugary drinks are a big culprit in obesity and subsequently heart disease. You can easily consume a lot of sugar in a short period of time when it’s in the liquid form of pop, juice or other sugar-sweetened beverage. Yes, even 100% fruit juice. It’s no longer a whole food with fibre (like it was when it was in an orange, let’s say). That fibre helps to reduce the impact on your blood sugar. Without that fibre, your body sees that juice as liquid sugar. Consuming these high sugar drinks every day is putting your heart at risk.

LDL Cholesterol

Insulin is vital for getting energy to our cells. When we eat a carbohydrate in any form, it breaks down into sugar (yes, even whole grain bread). Insulin’s job is to get it into the cells so it can be used or stored for later. It’s damaging to our blood vessels to have sugar roaming around for too long. It’s like having little shards of glass moving through the vessels, making little nicks in the lining as it goes through. Then, our liver needs to send cholesterol there to smooth things over and heal the nicks.
 
This is how sugar leads to an increase in cholesterol- it’s not fat, it’s carbohydrates that cause an increase in LDL cholesterol! High LDL is linked to an increased risk of heart disease. So, it’s really important that insulin gets the sugar out of your bloodstream.
 

Insulin Resistance

If we are eating a lot of carbs or eating them throughout the day, every day, our pancreas needs to keep pumping out more insulin to do its job. The problem is that over time, those cells to stop listening to the insulin (like how we tune out our kids when they keep talking or fighting with one another!) and won’t allow the sugar in. We then develop insulin resistance and the pancreas has to release more insulin to get the job done.
 
At this point, your blood sugar tests would show normal levels because the increased levels of insulin can still get the sugar out of the blood, but if your doctor would measure your insulin levels, they would be very high. Can you see how this is a better indicator of Type 2 Diabetes? Your insulin level will be high long before your blood sugar levels will be. This is called Hyperinsulinemia, and it’s a sign of approaching prediabetes and of heart disease.

Fatty Liver

If you’ve been diagnosed with FATTY LIVER, you might think you need to avoid fat at all costs.
But…carbohydrate/sugar intake is a bigger contributor to Non-Alcoholic Fatty Liver Disease than fat is.
High fructose corn syrup found in soft drinks and packaged foods is one of the main culprits.
What helps to reverse fatty liver? Eating the right kind of fats like omega 3 fatty acids (salmon, fish oil, flax seed) and a low carbohydrate diet.

Other Health Risks

Sugar also leads to some types of cancer, fatigue, cellular aging, cavities/poor dental health and increased risk of dementia. I’ll write more about some of these effects in future blog posts.

Sugar causes tooth decay. We all know this. The truth is, that sugar consumption is linked to all sorts of health conditions, not just dental problems. Cutting back on sugar, including all carbohydrates, can benefit our health and our waistlines. Eating a lower-carb diet can improve mood, increase energy, and reduce cravings, among other benefits.

Give it a try. Make a simple change like taking the carbs out of breakfast for a week and see how you feel. Need some recipes? Click HERE to get my Better Breakfast Recipe Book.

You might also be interested in: Cravings, Why Willpower Isn’t Enough or Is Saturated Fat Bad for You?

References:

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