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- Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://healthcoachkait.com/blog/electrolytes-on-a-carnivore-diet-the-ultimate-guide-to-electrolyte-balance monthly 0.5 2025-02-09 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/e9c806a5-7faa-400f-8394-5e6fa5a019eb/SodiiUnfalvoured.jpg Blog - Electrolytes on a Carnivore Diet: The Ultimate Guide to Electrolyte Balance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://healthcoachkait.com/blog/how-to-build-a-thriving-online-health-coaching-business-in-2024-how-health-coach-kait-did-it monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/3-reasons-oatmeal-might-be-stalling-your-weight-loss-and-what-to-eat-instead monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/is-keto-killing-your-gut-5-warning-signs-you-shouldnt-ignore monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/4-steps-to-lower-blood-pressure-naturally-without-restricting-yourself monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/7-warning-signs-you-might-be-carbohydrate-intolerant monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/3-powerful-supplements-to-help-you-reverse-prediabetes-berberine-and-alternatives monthly 0.5 2025-02-09 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/ed1797e1-3a10-4cb9-81f6-b5539229687b/BalancedPDPImages_4.jpg Blog - 3 Powerful Supplements to Help You Reverse Prediabetes (Berberine and Alternatives) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/480364b8-f472-4bee-8a2a-592ae77fb114/GetSoBalanced_2.jpg Blog - 3 Powerful Supplements to Help You Reverse Prediabetes (Berberine and Alternatives) - Make it stand out SoWell Health berberine and chromium https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/afa5be0f-e833-4371-92ec-f310b32f63ce/scaled.jpg Blog - 3 Powerful Supplements to Help You Reverse Prediabetes (Berberine and Alternatives) - Make it stand out SoWell Health inositol https://healthcoachkait.com/blog/become-a-primal-health-coach monthly 0.5 2025-03-12 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/efcda340-d329-4cf2-878e-a66d8a6ceebc/PHCI_BecomeHealthCoach_980x110_female_R2.jpg Blog - Primal Health Coach Institute Review - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1586571362821-IQKC60PWSD3FC4PO9Y4I/Annotation+2020-04-11+114531.png Blog - Primal Health Coach Institute Review https://healthcoachkait.com/blog/7-early-warning-signs-of-prediabetes-you-cant-ignore monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/8-reasons-you-need-more-protein-in-your-diet-and-how-to-get-it monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/4-science-backed-reasons-to-add-creatine-to-your-diet-even-if-youre-not-a-bodybuilder monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/the-power-of-salt-3-ways-to-optimize-your-health-with-this-essential-mineral monthly 0.5 2025-02-09 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/aebcc2f9-0673-42b2-ac94-e3aef91d9ff9/SodiiBerryTub.jpg Blog - The Power of Salt: 3 Ways to Optimize Your Health with This Essential Mineral - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/afbd4af1-54b2-4d3d-aaa8-736ceac67c0f/lmnt-recharge-single-316114_966341bc-0ec2-4802-8439-a8f74e63014b_540x540.jpg Blog - The Power of Salt: 3 Ways to Optimize Your Health with This Essential Mineral - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://healthcoachkait.com/blog/reverse-insulin-resistance-meal-plan-a-4-step-guide monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/3-best-breakfasts-to-reverse-insulin-resistance monthly 0.5 2025-02-09 https://healthcoachkait.com/blog/HCK-holiday-gift-guide-2021 monthly 0.5 2025-02-09 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/03f2e7d6-ad38-4842-99f6-c0b8359b40e2/Burger+Press.jpg Blog - HCK 2021 Holiday Gift Guide - Pure Grill Burger Press This simple kitchen essential will make any burger lovers dreams come true. Use this burger press to consistently sculpt perfectly formed hamburger patties and enjoy restaurant-quality results, every single time! Made from heavy duty Aluminum, this gift easy store & clean, making it the perfect choice for any grilling master. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/52b81de8-4bec-45d3-b6b7-8fefe7af8f29/GK_BasicKitAPP_2000x.jpg Blog - HCK 2021 Holiday Gift Guide - Blood glucose & ketone monitoring system This gift is a must-have for any person following a keto lifestyle! A ketone reader takes the guesswork out of ketosis so that low carb enthusiasts can manage their ketogenic diet with success and get results. It is also the perfect gift for someone with blood sugar issues as it can measure blood sugar levels and save them to a cellular device for accurate monitoring. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/f78a1a7c-8132-4239-a9ff-730957370280/91SuQloKQTL._AC_SL1500_.jpg Blog - HCK 2021 Holiday Gift Guide - ninja foodie air fryer Ah, the beloved air fryer: A gift fit for any health conscious individual. Air fry your meals with up to 75% less fat than traditional frying techniques. This brand is our favorite because its multi-functional cooking system allows you to air fry, roast, bake, and reheat your meals up to 30% faster, saving you time and energy as well. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/097a0530-8b69-42f2-8202-1cd02c52fefc/91v7M6%2BFZVL._AC_SL1500_.jpg Blog - HCK 2021 Holiday Gift Guide - ninja foodie all-in-one multicooker Save space, time, and calories with this multifunctional family-sized cooking masterpiece. Pressure cook up to 70 percent faster, air fry foods to reduce fat intake, and roast whole chickens for dinner. This all-in-one cooker also allows you to bake, broil, reheat, dehydrate, and slow cook too! What more could you want? https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/bae4a759-37e4-4339-91b5-76ef7f36c9ce/53048673-0-Beef-Scotch-Fillet-2.jpg Blog - HCK 2021 Holiday Gift Guide - fresh meat every time Save time, money, and stress with this deliciously customizable gift idea. Sustainable and ethically raised meat gets delivered on time and is ready for storage or cooking right away. Choose from different kinds of boxes, such as the beef box, mixed box, or create your own meaty special. Carnivores are going to LOVE this! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/afe5d7ee-4581-4644-924a-d4b53097506f/Xmas-Magic-Hamper_8a4ff95c-9beb-4be9-9ae7-da2df74b16ba_1296x.jpg Blog - HCK 2021 Holiday Gift Guide - keto lanE gift hamper This delightful hamper of goodies makes a wonderful holiday gift for friends and family alike. Choose from selections such as savory, sweet, spicy, chocolate, snacky, xmas, and much more. Send this low carb gift of joy to any one in your keto circle. They’ll be sure to love it! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/0d1dab2a-9006-4bdc-8e4d-705df954129e/81tPoIW-jiL._AC_SL1500_.jpg Blog - HCK 2021 Holiday Gift Guide - ninja foodie Blender This gift is a versatile appliance that every kitchen needs. From hot soups to cold smoothies, the Ninja Foodie blender makes food prep quick, easy, & efficient. Make drinks for the entire family with this high capacity jug and wash up easily thanks to the included cleaning brush & non-stick coating. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/9f963f9f-2377-42d5-a00f-fbfea20e33b1/E9249700-0563-43AD-8209-69F76653D994_1080x.jpg Blog - HCK 2021 Holiday Gift Guide - KETO WINE BOX No need to stay away from the holiday festivities this year! Discover the only low sugar, low sulphur curated wine delivery service in Australia. These great tasting wine options are under a quarter gram of sugar per glass, making holiday toasts enjoyable & guilt free. Gift this to the wine lover in your circle to make them smile! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/bcc67840-c339-4981-8955-90140d87d4e8/61QNaREHPoL._AC_SL1000_.jpg Blog - HCK 2021 Holiday Gift Guide - Butter dish Simple pleasures can make all the difference. Gift this beautiful, high capacity butter dish to anyone on your list so they have access to fresh & delicious butter in style. Whether they choose to spread their butter on bread or steak, they’ll see this health boosting gift and remember you with fond thoughts every day. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/4eb935f3-ca4a-4679-99b9-e190884f1483/254348496_427474455441728_33719204227323077_n.webp.jpg Blog - HCK 2021 Holiday Gift Guide - Caraway home cookware Ditch the toxic chemicals with Caraway’s ceramic-coated cookware. This beautiful set has everything you'll need for healthy cooking in your kitchen. Stay organized with pot and lid holders, and looking great while doing so. 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and worst oils for cooking! A general rule of thumb... Oils high in saturated fat are the best to use for cooking ✔ These oils are solid at room temperate and can resist the most heat without going rancid. Oils high in polyunsaturated fat are the worst to use for cooking ❌ These oils are liquid at room temperature and are extremely fragile when heated. More often than not, they are already rancid when you buy them They are flavourless to hide this... The oils on the right are also extremely high in omega 6, which causes inflammation. These oils are actually the #1 source of omega 6 in modern diets (70% of total omega 6 consumption). To make matters worse, these oils also contain trans fat which is often not recorded on the label https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138876979-XQH45MH11GMKS65O0O8W/Butter+vs+Ghee+%281%29.png Infographics - Butter vs Ghee | Health Coach Kait What's the difference between butter and ghee? They are different in one significant way... Butter is made up of butterfat + milk proteins Ghee is made up of only butterfat This means ghee has a higher smoke point than butter and therefore, is better suited to high heat cooking ‍ It also means that ghee has next to no lactose and casein since the protein has been removed. Butter already has very low amounts to begin with. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139052805-SDSSI2V6Y6YWNG5762ZH/Timeline+of+Fasting.png Infographics - Timeline of Fasting | Health Coach Kait A "fast" is anytime you are not eating ⏲️ Here is what happens to your body when you are fasting... One of the biggest benefits of fasting is increased autophagy ♻️ Autophagy is when your body recycles and reuses damaged cells. Autophagy is always happening to some capacity, but it significantly goes up once you have fasted for 16 hours ️ Autophagy can help: ✔️ reduce inflammation ✔️ prevent disease (alzheimer's) ✔️ increase longevity You do NOT need to fast excessively to obtain the benefits, and overdoing it will do more harm than good especially if you are lean. Intermittent fasting 12-16 hours daily and throwing in a 24-72 hour fast every few months is more than enough! Anton et al., 2018 Klein et al., 1993 Longo et al., 2014 Hartman et al.,1992 Alirezaei et al., 2010 https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111131436-ELD8O01PXIIIEMBHO9BT/Drinks+Break+a+Fast.png Infographics - Drinks That Do Not Break A Fast | Health Coach Kait What drinks break a fast while intermittent fasting? ☕ If the goal of your fast is maximum autophagy then anything (beyond water + electrolytes) will break your fast For daily intermittent fasting when your goal is weight loss, lowering blood sugar and/or improving insulin sensitivity, the above drinks are A bulletproof coffee with butter/coconut oil + MCT oil might be ok, too, as they do not stimulate blood sugar or insulin. Anything with carbs or protein (bone broth, collagen powder) will *technically* break your fast as it will cause a bump in insulin But context and your goals are what matter ‼️ Bulletproof coffee is meant to help you push your first true meal until later. If it is not doing that, it might not be serving you. And with collagen powder and bone broth consumption during your fasting window is not the end of the world but to improve insulin resistance, you might be better off without. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138881655-7QWSY1B521C1LXBC0WGP/Caged+vs+Pasture+Raised+Eggs.png Infographics - Caged Eggs vs Pasture Raised Eggs | Health Coach Kait Are pasture raised eggs better than caged eggs? Well... Pasture raised eggs come from chickens who are free to roam on pasture and eat a varied diet of plants and insects Caged eggs come from chickens who spend all of their time indoors and are often fed a diet that is far from natural... Pasture raised eggs are higher in certain nutrients including vitamin E and omega 3, but that is not to say that caged eggs are not nutritious. Buy what is in your budget Eating caged eggs is a better alternative to not eating any. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138869636-M4I5VMUKOIKJRWHZLHGM/Benefits+of+Sunlight.png Infographics - Benefits of Sunlight | Health Coach Kait Don't fear the sun! ☀️ It is extremely important for our health...⁠ ⁠ Our bodies create vitamin D when UVB rays hit out bare skin. 20 minutes in the sun when UVB rays are strongest can generate 10,000+ IU! ⁠ ⁠ Even the best food sources of vitamin D only have a couple of 1,000 IU per serve.⁠ ⁠ Every cell in our body has a receptor for vitamin D which I think signifies it's importance!⁠ ⁠ Vitamin D plays a role in everything from the health of our immune system ️ to maintaining strong bones.⁠ ⁠ Yet over 1 BILLION people worldwide have low levels of vitamin D https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146785404-1VGR04K22WG57R6ZRU6S/Glucose+vs+Fat+Storage.png Infographics - Sugar Burner vs Fat Burned | Health Coach Kait What is metabolic flexibility and why does it matter? Our bodies run on two main fuel sources: glucose (carbs) and fat Glucose will always be used first, and when our stores run out the body will switch to stored fat instead Here's the thing, most people nowadays are always keeping their glucose stores topped up ⛽ eating high carb meals and snacks every few hours. The problem with this is, that when you are put in a position where you CAN'T top the tank up, your body is not happy about it... (Hanger is one side effect ) Because our bodies are so used to glucose always being topped up, the transition to burning fat does not come easily. And that is where metabolic flexibility comes in! ✨ Metabolic flexibility is the ability to switch between burning glucose and fat seamlessly. This flexibility can be built by eating a low carb diet and intermittent fasting ️ The body can only store 2,000~ calories of worth of glucose in our muscles and liver... But it can store over 100,000 calories worth of fat! (The average 150lb man will have around this, and if you have a higher body fat % it will be more.) Fat is meant to be stored energy! ⚡ We are not meant to be running on glucose all of the time. Yes, in certain situations (high-intensity exercise ‍♀️) glucose is a superior energy source to fat. However, for day-to-day life fat is more consistent and long-lasting ⏳ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138994410-5DC25CKHO1Y5556E2XGI/Old+Me+vs+New+Me+2.png Infographics - Old Me vs New Me | Health Coach Kait Anyone else used to have a pantry full of goji berries, buckwheat, hemp seeds, maca powder and quinoa? Just me?⁠ ⁠ I will admit, it was fun having all these colourful foods and powders to blend into a beautiful smoothie But honestly, I have better ways to spend my time (and better things to spend my money on lol)⁠ ⁠ Eating a healthy diet should not be complicated and should not require "superfoods" that are only grown on the opposite side of the world ❌⁠ ⁠ Focus your diet around foods that are local and seasonal for you - those are the real "superfoods" ✔⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138896430-M2K6ZDIJB0KY1K81ZGX4/Carnivore+Diet+Starter+Pack.png Infographics - Carnivore Diet Starter Pack | Health Coach Kait The carnivore diet started pack Is there anything I missed?⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138896880-FMSLKOQA0POI889LRRRF/Cheese+Pros+and+Cons.png Infographics - Pros and Cons of Cheese | Health Coach Kait Most people do not see cheese as a health food but it does have some good qualities! One of the best things about cheese is that it contains 3 key nutrients that are essential for bone health: calcium vitamin D3 vitamin K2 Vitamin K2 plays a critical role in the metabolism of calcium, activating the protein that integrates it into our bones Vitamin D3 ensures it is absorbed easily. Even if you are consuming a lot of calcium, without these 2 vitamins you will not be able to absorb it https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138916970-14R0JR9PUSZHLY5WZ03L/Coffee+Pros+and+Cons.png Infographics - Pros and Cons of Coffee | Health Coach Kait Coffee does have benefits ☕ but it also has drawbacks...⁠ ⁠ We all know coffee can provide an immediate, short-term boost to our energy ‍♀️ as well as our memory and focus.⁠ ⁠ However, it can also raise your cortisol levels and be a cause of anxiety for some people ⁠ ⁠ I uploaded a video on YouTube yesterday about my experience quitting coffee for 30+ days! I go deeper into the pros and cons as well. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138919767-RGZ9T4AFDWJSZQFIXBQB/Coventional+vs+Grass-Fed+Beef.png Infographics - Conventional Beef vs Grass-Fed Beef | Health Coach Kait Is conventional beef unhealthy? Here's my take on it...⁠ ⁠ Eating any meat is better than no meat.⁠ ⁠ 100% grass-fed beef does have it's advantages with higher amounts of CLA, vitamin E, omega 3 and other nutrients But that is not to say conventional beef is unhealthy.⁠ ⁠ However, the environmental and ethical reasons are a stronger argument in the case for grass-fed beef But you can't save the world unless your own health is in check.⁠ ⁠ There is also a misconception that conventional beef is entirely feedlot fed. The reality is that all beef spends majority of their life on pasture, and is only transferred to feedlots for the last couple of months.⁠ ⁠ If grass-fed is in your budget, it is the better all-around option! But there is no shame eating conventional if it is not in your budget.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111225861-D9RLZW26GO6LMDL7XZM9/Zero+Carb+Food+List.png Infographics - Zero Carb Food List | Health Coach Kait Here are some foods that contain ZERO (or next to zero) carbs per serve perfect for keto or carnivore diets... https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138921160-TPIRBN25E14LJSAVW07L/Egg+White+vs+Egg+Yolk.png Infographics - Egg White vs Egg Yolk | Health Coach Kait Should you eat the whites, the yolks or both? ⁠ ⁠ Yolks are made up of mainly fat, and some protein. They are rich in several nutrients including fat-soluble vitamins A, D, E and K, choline and biotin.⁠ ⁠ Whites are made up of almost entirely protein. They are not a significant source of any nutrients. They also contain avidin which binds biotin and prevents us from absorbing it. Cooking the whites can lessen the effects of avidin ⁠ ⁠ Together the whole egg ends up being about 65% fat and 35% protein with trace amounts of carbohydrates. Perfect macros if you ask me! ⁠ ⁠ In conclusion: eat the whole egg! ✔ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111110753-QAVLVOZE5QLK0VLA9TKL/Sleep+and+Hormones+%281%29.png Infographics - Sleep Stages | Health Coach Kait The QUALITY of your sleep is just (if not more) important than the quantity... There are 3 stages of sleep: 1️⃣ LIGHT SLEEP occurs when you first fall asleep and throughout the night as you cycle between the other phases. 2️⃣ DEEP SLEEP or the “physically restorative” stage is when your tissues are repairing and regenerating. Most deep sleep occurs in the first half of the night. 3️⃣ REM SLEEP or the “mentally restorative” stage is when short-term memories are solidified to long-term. Most REM sleep occurs in the second half of the night. It is important to get enough deep and REM sleep on a consistent basis to preform your best ‍♀️ both physically and mentally Here are my top tips for optimising your sleep: ✔️ have a consistent sleep and wake time (within 1 hour) ✔️ give yourself at least 8 hours of "sleep opportunity" ✔️ maximize exposure to natural light during the day ✔️ eliminate blue light after sunset (wear blue light blocking glasses*) ✔️ sleep in a dark room (wear a sleep mask) ✔️ sleep in a cool room ✔️ don't eat 3-4 hours before bed https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138946607-M3H9JJTXP15Y56PGGUS9/Grains+Livestock+Weight+Loss.png Infographics - Grain-Free Diet | Health Coach Kait Some thoughts the morning Does this make sense to you?⁠ ⁠ The main reason grains are fed to livestock is so they gain weight quickly and reliably ⁠ ⁠ That's right, RELIABLE weight gain is one of the reasons ⁠ ⁠ So why do the dietary guidelines recommend we eat 6 serves of grains each day? When 3/4 of people worldwide are overweight?!⁠ ⁠ Surely we would be better off replacing grains with foods that are:⁠ ⁠ ✔ more satiating (higher protein)⁠ ⁠ ✔ nutrient-dense⁠ ⁠ ✔ lower on the glycemic index⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138938192-ZKAGUP8UQRZOB8N2LBVU/Estrogen+Rich+Foods.png Infographics - Food High in Estrogen | Health Coach Kait Should we be concerned about hormones in beef? ‍♀️⁠ Maybe not...⁠ ⁠ 100g of beef from a cow that has been implanted with hormones means we consume 1.4ng of estrogen (it is even less if the animal was not implanted) ⁠ ⁠ To put that in perspective, 100g of tofu contains 22,000,000 ng! And a single birth control pill contains up to 50,000,000! ⁠ ⁠ Tofu and other plants contain phytoestrogens which have a similar structure to our own body's estrogen. They may affect a person in the same way as estrogen produced by the body because they are able to bind to the same receptors.⁠ ⠀⁠ There is debate over whether phytoestrogen is good or bad, your personal circumstance matters. For postmenopausal women, excess estrogen some think the excess estrogen might be a good thing.⁠ ⁠ Either way, hormones from beef should be the least of your concerns⁠ ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146808975-SF2M2TRTR34XAMWTTQ18/Vegetable+Oil+vs+Animal+Fat.png Infographics - Vegetable Oil vs Animal Fat | Health Coach Kait What's the difference between cooking with vegetable oil and animal fat? ⁠ ⁠ VEGETABLE OIL is a label that includes oils such as:⁠ ⁠ canola⁠ soybean⁠ corn⁠ sunflower⁠ safflower⁠ grapeseed⁠ rice bran⁠ ⁠ These oils are unstable when heated, causing them to oxidize When you consume oxidized they oils cause oxidative stress within the body.⁠ ⁠ Most of these oils are brought to high heats during processed and are already rancid when you buy them! ❌ Therefore even consuming them at room temperature can be harmful.⁠ ⁠ On top of that, the processing they go through causes trans fats to be created! ❗ Even if the label says "trans fat-free" I would be cautious.⁠ ⁠ Two studies tested various vegetable oils and found that 0.4-42% of the oil was trans fat! (Mossoba et al., 2013 & O'Keefe et al., 1994)⁠ ⁠ If the label reads "vegetable oil" it contains the cheapest of the above oils available.⁠ ⁠ ANIMAL FAT includes rendered fat and animal products used for cooking such as:⁠ ⁠ tallow⁠ lard⁠ butter⁠ ghee⁠ duck fat⁠ ⁠ These are a better option for cooking as they are much more resistant to heat ⁠ ⁠ Animal fats are also rich in fat soluble vitamins: A, D, E and K ⁠ ⁠ Because they are high in saturated fat, they raise HDL cholesterol levels. This is a type of cholesterol that you want to be high!⁠ ⁠ There has been a lot of new evidence emerging showing that saturated fat is not the cause of heart disease, and is actually beneficial for a lot of reason! (Astrup et al., 2020, Chowdhury et al., 2014, Schwingshackl et al., 2014)⁠ ⁠ OLIVE OIL and AVOCADO OIL fall somewhere in the middle They are not considered vegetable oils and are somewhat resistant to heat. They are best consumed raw or used for low heat cooking.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138931253-HO2MYF8BT8VYEO5JZ8XA/Fasted+vs+Fed.png Infographics - Eating All Day Long vs Intermittent Fasting Should we eat more frequently if we want to lose weight? The answer is NO! ‍♀️ This concept doesn't make intuitive sense and it doesn't make logical sense either. Every time we eat, the body releases insulin. Insulin is known as the "fat storage hormone" and when insulin is high ⬆️ we cannot burn fat. Now, insulin isn't the enemy - the enemy is insulin resistance ❌ When we are insulin resistant, it becomes VERY hard to burn fat (and lose weight) because insulin is always high Eating high insulin response foods + constant eating throughout the day = insulin resistance Carbs have the greatest insulin response but protein does have a moderate response as well (beef has 1/2 the score of whole wheat bread). ⠀ Want to lose weight? ✅ do all your eating at mealtimes, don't snack ✅ reduce carbs How many meals do you eat a day? ️ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138935966-D40RHUYVH671ZB6TJ2HN/Fish+vs+Krill+Oil.png Infographics - FIsh Oil vs Krill Oil | Health Coach Kait Looking to add an omega 3 supplement into your diet? ❓ Krill oil is better than fish oil for several reasons... First off, the quality of fish oil is usually poor. Because these oils are mainly polyunsaturated fat, they go rancid very easily when exposed to heat or air. Krill oil is usually of higher quality and contains astaxanthin, a carotenoid that can cross the blood-brain barrier and protect your brain and central nervous system from oxidative stress. On top of that, the omega 3 in krill oil is bound to phospholipids, making it more bioavailable than that in fish oil. And because krill are very low on the food chain this means there is less of a risk of contaminants and mercury. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138948945-3RVJ38AVBEDELA6FZED1/Healthy+vs+Animal-Based+Diet.png Infographics - "Healthy" Diet vs Animal-Based Diet | Health Coach Kait Here is why I think animal-based diets are optimal... Animal-based diets are: ✔ based around the most nutrient-dense foods ✔ low in sugar and refined carbs ✔ low in inflammatory foods The dietary guidelines are: ❌ based around carbs and sugar ❌ limit healthy saturated fat consumption and encourage unhealthy vegetable oil consumption ❌ high in antinutrients including lectins, phytates and oxalate https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138963385-XRX0TWB6QUMZF5HGAXV9/Heart+Healthy.png Infographics - "Heart Healthy" Foods | Health Coach Kait PRO TIP: when a food is labelled "heart healthy" leave it on the shelf ‍♀️ It's probably to be anything but...⁠ ⁠ The criteria for a product to become "Heart-Check Certified" by the American Heart Association is based on observational studies, where researchers look at a group of people and find correlations ⁠ ⁠ The catch is that if two things are correlated that does not mean that one caused the other, there are always numerous factors at play.⁠ ⁠ Here is a hilarious example of this:⁠ ⁠ In Florida, both ice cream sales and shark attacks increase during the summer months ⁠ ⁠ Does this mean that ice cream causes shark attacks?!⁠ ⁠ Of course not, there is another factor at play... the weather. When it is hotter, more people are eating ice cream AND (not therefore) more people are swimming ‍♀️⁠ ⁠ Yet this is the type of data that the American Heart Association used to determine that whole grains are good and saturated fat is bad...⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138975094-DP89I3BEOE02DKGSXYOR/Iodine+Rich+Foods.png Infographics - Iodine Rich Foods | Health Coach Kait Iodine is critical for so many functions in the body and unfortunately, a lot of us are not getting enough of it... ⠀ Low iodine levels are associated with thyroid disfunction, breast cancer, fibromyalgia and impaired cognitive function Symptoms of an iodine deficiency can be unexpected weight gain, hair loss, fatigue, dry skin, feeling cold all the time, and for women specifically, heavy or irregular periods. It is estimated that ⅓ of the worlds population is not consuming enough iodine This is partly because we are not consuming enough, but also because modern environmental toxins block iodine absorption. The biggest one being toxic flame retardants used commonly in plastics, textiles and electrical/electronic equipment. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138958674-O3IEAD41ZYTZM0H43XEF/High+vs+Low+Blood+Sugar+Foods.png Infographics - High vs Low Blood Sugar Foods | Health Coach Kait Measuring your blood sugar response to food can be an eye-opening experience Here's why it matters...⁠ ⁠ The body breaks down most carbohydrates into glucose (sugar) when you consume them This causes your blood sugar to rise.⁠ ⁠ The glycemic index scores foods on a scale of 0-100 based on how much your blood sugar has risen in response with pure glucose = 100.⁠ ⁠ In response to this rise, the hormone insulin is released which shuttles the glucose to other parts of the body ⁠ ⁠ This is the normal response HOWEVER if we are always spiking our blood sugar, insulin is continually being released and this can lead to insulin resistance... And eventually diabetes.⁠ ⁠ Some of the benefits of eating a low glycemic diet include:⁠ ⁠ ✔️ prevention/reversal of insulin resistance and type 2 diabetes⁠ ⁠ ✔️ stable energy, less crashes⁠ ⁠ ✔️ less cravings⁠ ⁠ ✔️ less inflammation⁠ ⁠ ✔️ disease prevention⁠ ⁠ The glycemic index does have its flaws (ex. only measures foods in isolation, when pairing foods can change the effect) but can still be useful to reference.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146800052-ATO3MRKBGR7KW28J84Y4/How+to+Reverse+Insulin+Resistance.png Infographics - How to Reverse Insulin Resistance | Health Coach Kait Are you insulin resistant? Here are some actions you can take to reverse it...⁠ ⁠ Insulin is known as the "fat storage hormone" and helps to balance blood sugar levels. When there is a surplus of glucose in the blood, insulin signals our cells to take glucose.⁠ ⁠ When we become insulin resistant, our cells stop responding to insulin and accepting glucose. This results in insulin levels remaining high.⁠ ⁠ Insulin resistance can:⁠ ⁠ make it difficult to lose weight⁠ lead to PCOS⁠ lead to type 2 diabetes⁠ lead to high blood pressure⁠ lead to heart disease⁠ ⁠ To reverse insulin resistance you want to keep insulin LOW! ⬇️ You can do this by:⁠ ⁠ ✔ eating a low carb diet⁠ ✔ intermittent fasting⁠ ✔ building muscle⁠ ✔ not snacking between meals⁠ ✔ getting adequate sleep⁠ ✔ eating carb-rich foods at the end of your meal⁠ ⁠ By using these strategies your insulin load will remain low and your cells will become more sensitive to it again!⁠ I go more in-depth into these tips on my YouTube channel. Click the link in my bio and check out my "insulin resistance" playlist https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138993937-1VEBTECGHPWXKWPTXQT9/Old+Me+vs+New+Me+1.png Infographics - Old Me vs New Me | Health Coach Kait Does a healthy diet have to be rich in variety? I'd argue no...⁠ ⁠ Animal foods are aa concentrated source of multiple bioavailable nutrients. They are the best source of fat-soluble vitamins: A, D, E and K, B vitamins, omega 3, iron, zinc - the list goes on! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138973539-XB0DIIEMCF7JMEUDB3CL/Keto+vs+Carnivore+Diet.png Infographics - Keto Diet vs Carnivore Diet | Health Coach Kait What's the difference between the keto and carnivore diet? ⁠ ⁠ The keto diet is based around MACROS The focus is staying under your carb limit for the day. Because you are eating very little carbs, you need to be consuming more fat as your energy source.⁠ ⁠ The carnivore diet is based around eating only ANIMAL FOODS Because the majority of animal foods contain next to no carbohydrates, this diet ends up being low carb by default.⁠ ⁠ There are some exceptions with foods like honey and certain types of dairy being higher in carbs If you have fat loss goals, it's probably better to avoid the higher carb foods.⁠ ⁠ Both diets can be beneficial ✔ and include high fat animal foods. Try to eat mainly whole foods and limit those that are processed. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138980004-7IF7G1GVMYJIXPNAN1TD/McDonald%27s+Meat.png Infographics - Is Meat Unhealthy? | Health Coach Kait McDonald's beef patties only contain 3 ingredients The rest of the burger however... ⁠ Red meat has been associated with a higher risk of disease, but it meat the problem? Or is it what we are eating alongside it that is the problem ❌ refined wheat ❌ vegetable oils ❌ high fructose corn syrup These are just a few of the problematic ingredients that come along with your Big Mac. The beef itself? Sure, it could be better quality. But I will take a couple of burger patties over the chemical concoction that is the Beyond Burger any day! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138980686-84RRFLAY7FRZNBQ45UI1/Natural+vs+Artificial+Blue+Light.png Infographics - Natural Blue Light vs Artificial Blue Light | Health Coach Kait Is blue light bad for you? It depends...⁠ ⁠ Blue light plays a key role in keeping our internal clock in sync ⏰⁠ ⁠ Both natural and artificial blue light boost alertness and suppress melatonin. This is a good thing during the day ☀ when you want to be energized and alert!⁠ ⁠ This is a not so good thing at night when you're trying to fall asleep.⁠ ⁠ Maximizing your exposure to natural blue light during the day, and minimizing artificial exposure at night can help you sleep better ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139004852-4XYNPZWB4GPHT63LRIRN/Omega+3+Rich+Foods+%281%29.png Infographics - ALA vs DHA Omega 3 | Health Coach Kait Omega 3s are not all created equal If you want the benefits, you need to be consuming the right kind...⁠ ⁠ DHA and EPA are the forms that are anti-inflammatory and promote the health of your joints, cardiovascular system and brain ⁠ ⁠ They are found mainly in seafood, eggs and certain types of algae.⁠ ⁠ ALA is the precursor nutrient. In its original form, it acts just like any other fatty acid and can be used as a source of energy ‍♀️ If it is converted to EPA and DHA then you can reap the above benefits.⁠ ⁠ Unfortunately, the conversion rate is very low and can vary greatly. Usually, it is 10% at most.⁠ ⁠ ALA is found in nuts, seeds and land animal meat.⁠ ⁠ To reap the most benefit, consume omega 3 in its final form! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607149355233-N4U2JBWQL8GN1M24W7ZA/Signs+of+PCOS.png Infographics - Signs of PCOS | Health Coach Kait What is PCOS and what can you do about it... PCOS stands for polycystic ovarian syndrome and affects 1 in 10 women worldwide It is the #1 cause of infertility. To be diagnosed with PCOS you have to have 2 out of 3 of the following symptoms: irregular periods high male hormones ovarian cysts PCOS can cause other symptoms such as acne, excess body hair growth (face, chest and back) and skin tags But what causes PCOS? And why is it becoming more and more common? At the root of PCOS is hyperinsulinimia (high insulin caused by insulin resistance) High insulin block the ovaries from converting testosterone to estrogen which means: 1️⃣ You don't menstruate (or it happens irregularly) 2️⃣ Eggs in the ovaries become cysts 3️⃣ Testosterone is high, estrogen is low The symptoms of PCOS either come from the high testosterone, or the high insulin. Address insulin resistance and you address PCOS Diet and lifestyle modifications are the best way to do this. One study done put women with PCOS on a ketogenic diet for 6-weeks By the end of trial they had all lost weight, saw a decrease in their fasting insulin and a decrease in free testosterone. Two of the women actually became pregnant during this time! Despite previously suffering infertility. (Mavropoulos et al. 2005) See the other posts on my feed or my YouTube channel for more info on insulin resistance and PCOS https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139082688-RJ5IEJHH7XKE5TO54EL6/Vitamin+A+Rich+Foods.png Infographics https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146784595-N7GO45N0TP7NDNT63B5G/Timeline+of+Type+2+Diabetes.png Infographics - Timeline of Type 2 Diabetes | Health Coach Kait Insulin resistance will lead to type 2 diabetes if it is not addressed but it goes largely undiagnosed...⁠ ⁠ Insulin resistance can start years before there is a change in your fasting blood sugar so testing blood sugar alone is not enough.⁠ ⁠ Signs of insulin resistance include:⁠ ⁠ abdominal fat⁠ skin tags⁠ dark skin patches⁠ hunger after eating⁠ high blood pressure⁠ difficulty losing weight⁠ ⁠ If you suspect you are insulin resistant, you want to address it early! ⏰ By doing so you can stop it before end up with type 2 diabetes, PCOS or heart disease.⁠ ⁠ Ask your doctor for a HOMA-IR test ‍⚕️ This measures your fasting insulin and blood sugar and will give you a score.⁠ ⁠ If your score is:⁠ ⁠ <1 you are insulin sensitive⁠ >2 in the early stages of insulin resistance⁠ >3 very insulin resistant⁠ ⁠ The best way to reverse insulin resistance? Keep insulin LOW! ⬇️⁠ ⁠ ✔️ Eat a low insulin (carb) diet⁠ ✔️ Practice intermittent fasting⁠ ⁠ Check out the my YouTube playlist called "Insulin Resistance" for a better understanding and more tips on how to reverse it! (Link in bio)⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139025444-BZU8142KEYJA7RWRP188/Omega+3+Rich+Foods.png Infographics - Omega 3 Rich Foods | Health Coach Kait Omega 3s are not all created equal If you want the benefits, you need to be consuming the right kind...⁠ ⁠ DHA and EPA are the forms that are anti-inflammatory and promote the health of your joints, cardiovascular system and brain ⁠ ⁠ They are found mainly in seafood, eggs and certain types of algae.⁠ ⁠ ALA is the precursor nutrient. In its original form, it acts just like any other fatty acid and can be used as a source of energy ‍♀️ If it is converted to EPA and DHA then you can reap the above benefits.⁠ ⁠ Unfortunately, the conversion rate is very low and can vary greatly. Usually, it is 10% at most.⁠ ⁠ ALA is found in nuts, seeds and land animal meat.⁠ ⁠ To reap the most benefit, consume omega 3 in its final form! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139020016-YLM9EI84EOG9Y2EJFTGK/Omega+3+vs+Omega+6.png Infographics - Omega 3 vs Omega 6 | Health Coach Kait Food high in omega 3 ✔ and omega 6! ❌ While both are essential, we consume 20x more omega 6 on average...⁠ ⁠ The top source of omega 6 in modern diets in vegetable oil. These oils (ironically) do not come from vegetables and include sunflower, soybean, corn, safflower, grapeseed and canola oil.⁠ ⁠ Because these oils are low in saturated fat, they are thought to be healthy. They are found in large amounts in processed food and often used for cooking Unfortunately, because omega 6 is inflammatory, this has caused more harm than good and contributed to the chronic disease epidemic ⁠ ⁠ Consume more of the foods on the left ✔ and less of the ones on the right ❌ to lower inflammation and help prevent disease.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139028227-KGAM8H2VMVGZS6Q8OE6M/Optimise+Your+Circadian+Rhythm.png Infographics - Optimise Your Circadian Rhythm | Health Coach Kait Circadian rhythm is not just about sleep ⏰ it affects all areas of our health... Your circadian rhythm is a 24-hour internal clock that cycles between sleepiness and alertness ⚠️ When we do things that go against our circadian rhythm (drink caffeine at midnight ☕), we throw this cycle out of whack! Light plays a big role in regulating our internal clock. When we get natural light throughout the day ☀️ this signals it is daytime and we stay alert! When the sun goes down, this signals it is almost bedtime and sleep hormones are released Being out of sync with your circadian rhythm has been linked to several diseases indicating the importance of optimising this cycle Long-term shift work is associated with: increased risk of certain cancers, metabolic problems, heart disease, ulcers, GI problems and obesity. This goes to show the importance of having your circadian rhythm in sync. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139039498-PXX3WJZK0QKOBHISQ3D3/Plant+Based+vs+Beef+Burger.png Infographics - Plant-Based Burger vs Beef Burger | Health Coach Kait Are meat alternatives healthier than real meat? I think you know the answer...⁠ ⁠ One of the main reasons beef has been labelled "unhealthy" is because it is high in saturated fat, which has been associated with heart disease However...⁠ ⁠ In June 2020 the Journal of the American College of Cardiology published a meta-analyses where they concluded:⁠ ⁠ "Most recent meta-analyses of randomized trials and observational studies found no beneficial effects of reducing SFA intake on cardiovascular disease and total mortality, and instead found protective effects against stroke."⁠ ⁠ "Whole-fat dairy, unprocessed meat, eggs and dark chocolate are saturated fatty acid-rich foods with a complex matrix that are not associated with increased risk of cardiovascular disease."⁠ ⁠ "The totality of available evidence does not support further limiting the intake of such foods."⁠ ⁠ BEEF IS HEALTHY! ⁠ ⁠ Now take a look at the ingredients list of the Beyond Burger. 18 ingredients including inflammatory canola oil, highly processed pea protein and the always ambiguous "natural" flavours.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139038959-S9MMDVP2QTL10FK6ML75/Protein+vs+Protein.png Infographics - Protein Bars vs Meat | Health Coach Kait Are all protein sources equal? I'd argue no... The word "protein" comes from the Greek word "proteios", meaning "primary" or "holding the first place ⠀ And rightfully so! Protein is the most important macronutrient responsible for building and repairing tissues ️ making hormones and enzymes and more. ⠀ Our bodies are constantly breaking down and building up our tissues - a process known as "protein turnover" Because we cannot store (or create) protein, as we can fat and carbs, we need to make sure we are getting an adequate amount everyday! ⠀ So back to the question - are all protein sources equal? The best source of protein is from unprocessed, animal sources. ⠀ These foods contain ALL the essential amino acids that we need, in perfectly balanced amounts! ⚖️ Not to mention additional nutrients that are best absorbed from whole foods. ⠀ The protein in most protein bars? Often you are getting a blend of animal and plant sources (ex. whey and soy), which might be ok itself but then there are 20+ added ingredients to hold it together and make it palatable... ⠀ There is a time and a place for protein bars, and some are better than others no doubt! But when it comes down to it, real food always wins! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139043266-ADWSHMLNKXDXPXDT6T7L/Sleep+Better+BLUblox.png Infographics - Sleep Better | Health Coach Kait Fix your sleep routine... But make it stylish @blubloxofficial's Sleep+ glasses block 100% of the blue light that has been shown to disrupt sleep! Blue light signals our body that it is daytime, and boosts alertness ‍♀️ It is produced by the sun (naturally) ☀️ but also by our electronics (artificially). When we are on our phones/tablets/laptops after sunset our brains get confused and think it is still day time... ‍♀️ And when we do try to sleep, the quality is compromised.⁠ ⁠ So what's the solution? @blubloxofficial's Sleep+ glasses! ️ Pop them on after sunset and they will help you wind down and sleep better ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139050837-1DB1MBBRWPZFGDZLZCM8/Spinach+vs+Beef+Iron+%282%29.png Infographics - Iron in Spinach vs Beef | Health Coach Kait Spinach is NOT ❌ a good source of iron and here's why... The iron in spinach is non-heme iron which has a lower absorption rate than heme iron Spinach is very high in oxalate which bind to iron, stopping absorption Spinach contains polyphenol compounds which also bind to iron and hinder absorption Beef, on the other hand, contains iron that is more bioavailable ✔ and contains no oxalate ✔ or polyphenols ✔ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139065914-AEWX8G9J87YVXDX67XBE/The+Role+of+Macronutrients.png Infographics - The Role of Protein, Carbohydrates and Fat | Health Coach Kait There are three macronutrients 2 out of 3 we need to survive, the other, we do not.⁠..⁠ ⁠ Our brains require glucose, not dietary carbs, and adequate amounts can be produced within the body ⁠ ⁠ I am not against carbs entirely and admit they can be beneficial for certain individuals, including high-level athletes ️‍♀️ but that is not 99% of the population.⁠ ⁠ And yet, the dietary guidelines suggest carbs make up more than 50% of our daily calories While fat should be limited to less than 30% ⁠ ⁠ The point is, there is too much emphasis put on a group of foods which we do not require ❌⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139045505-ZRIDVO1HMZ2DXWOWAJEL/Smoothie+vs+IF.png Infographics - Breakfast vs Intermittent Fasting | Health Coach Kait Is breakfast really the most important meal of the day? I would argue no...⁠ ⁠ Your body is always in 1 of 2 states:⁠ ⁠ 1️⃣ Fed state when your body is digesting and absorbing food and either using it for immediate energy or storing it for energy later.⁠ ⁠ 2️⃣ Fasted state when you have digested and absorbed your last meal entirely and are now using stored energy.⁠ ⁠ The average person nowadays eats 5-6 times every day This frequent eating means we are always in the fed state and might only spend 6-10 hours fasted.⁠ ⁠ The excess energy we consume from food is stored as fat, which isn't necessarily a bad thing.⁠ ⁠ What is a problem is the fact that since we spend very little time in the fasted state, we are not able to use this energy and it continues to build up...⁠ ⁠ Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.⁠ ⁠ One popular approach is to skip breakfast in order to extend your fasting window and eat your first meal around the middle of the day.⁠ ⁠ Not only is this beneficial for weight loss, but it also helps keep your blood sugar and energy stable and can increase mental clarity! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139074252-59ZMDBV3AN6PGWQYOSUR/Variations+of+Carnivore.png Infographics https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139092129-NZHI9YU7IHRSZASLRFMM/Vitamin+D+Rich+Foods+%281%29.png Infographics - Vitamin D2 vs Vitamin D3 | Health Coach Kait Vitamin D ☀️ is absolutely critical for our health and here is why... Every single cell in our bodies has a receptor for vitamin D. It regulates over 2000 genes within the body and is critical for immune health, disease prevention, mental health and more... Our bodies create vitamin d when UVB rays hit our bare skin ☀ Sunscreen blocks these UVB rays ❌ so if you are out in the sun with it on, your body is not going to be able to create vitamin D. The RDA for vitamin D is set at 400-800 IU but many experts believe this recommendation is far too low ⬇ 20 minutes of exposing your skin to UVB rays at peak times can generate over 10,000 IU! We can also get vitamin D from food, but nowhere near the amounts you can obtain from the sun. Which is why it might be wise to take a vitamin D3 supplement during the winter season ❄ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139110532-64H11R02K71FFJF5544T/Vitamin+D+Rich+Foods.png Infographics - Vitamin D Rich Foods | Health Coach Kait Vitamin D ☀️ is absolutely critical for our health and here is why... Every single cell in our bodies has a receptor for vitamin D. It regulates over 2000 genes within the body and is critical for immune health, disease prevention, mental health and more... Our bodies create vitamin d when UVB rays hit our bare skin ☀ Sunscreen blocks these UVB rays ❌ so if you are out in the sun with it on, your body is not going to be able to create vitamin D. The RDA for vitamin D is set at 400-800 IU but many experts believe this recommendation is far too low ⬇ 20 minutes of exposing your skin to UVB rays at peak times can generate over 10,000 IU! We can also get vitamin D from food, but nowhere near the amounts you can obtain from the sun. Which is why it might be wise to take a vitamin D3 supplement during the winter season ❄ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146827069-N2WXIMDKYFYFIOW7CATH/_Healthy_+Foods.png Infographics - Healthy Foods That Are Not Healthy | Health Coach Kait PART 1 "Healthy" foods that are NOT healthy... Our idea of what is "healthy" has been heavily skewed over the last half a decade. We have been led to believe that these man-made "foods" are healthier than the real thing despite obesity and disease risks increasing since their creation. Vegetable oil ️ These oils have to go through extreme processing to be extracted which creates trans fats, they are usually rancid when you buy them and they are very high in omega 6. All of this causes inflammation in the body. Fake meat Usually contains large quantities of vegetable oil and soy protein. Soy contains high amounts of compounds that act like estrogen in the body, leading to hormonal imbalances. Orange juice A refined source of sugar and little else. This spikes your blood sugar, which will crash soon after, tanking your energy with it. Sports drinks Same issue as with juice. The supposed electrolyte content is minimal as well. Cereal Another source of refined carbohydrates offering little nutritional value. Again, your blood sugar will spike and crash leaving you hungry a few hours later. Margarine Supposed to be a healthy alternative to butter, however, it is made from vegetable oil and inferior nutrition-wise. The best thing you can do is EAT REAL FOOD! Meat, fish, eggs, fruit and vegetables - real food is the base of a healthy diet! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146821848-TRJ6Y43DHFQ9TE26VIVO/_Healthy_+Foods+%281%29.png Infographics - "Unhealthy" Foods That Are Healthy | Health Coach Kait PART 2 "Unhealthy" foods that ARE healthy... These foods have been wrongly demonized, when in reality, they are good for us! Some of them are even essential in order to thrive... Red meat Thought to be unhealthy because of saturated fat and cholesterol content and the link to disease. In reality, the link has been overstated with no definitive proof either causes disease. Rich in bioavailable protein, vitamin B12 and iron. Butter Same as above, it was thought to be unhealthy because of saturated fat and cholesterol. Compared to it's replacement, margarine, butter is a much better source of vitamin A, vitamin K2 and CLA! Salt Contains the essential electrolyte sodium. Sodium is thought to cause high blood pressure, but only a small fraction of the population actually sees a change when they increase or decrease their salt intake. Important for energy, insulin sensitivity and exercise performance. Egg yolks Again, the concern is cholesterol. As of 2015 the US Dietary Guidelines actually removed cholesterol as a "nutrient of concern" and got rid of the upper limit. Animal fat Demonised for being high in saturated fat. But animal fats, such as tallow, are rich in stearic acid, a saturated fat which (ironically) has been recognised for its weight loss benefits. Cheese Not everyone tolerates dairy, but for those who do, it is one of the best sources of calcium, vitamin K2 and vitamin D3 - all of which work together to maintain healthy bones. These are all REAL FOODS that are important for human health. The nutrients in animal foods are more bioavailable, in most cases, than those in plant foods Check out my post from earlier today for part 1! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146791859-QJI50KYBAH59VO72UYTO/Plant+Butter+vs+Real+Butter.png Infographics - Plant Butter vs Real Butter | Health Coach Kait Is plant butter healthier than real butter? The answer is no... Ok let's make one thing clear right off the bat. Plant butter is just a fancy way to say margarine. There is no difference between the two ❌ The idea behind butter alternatives is that they are lower in saturated fat. Less saturated fat = less heart disease or so they thought... The truth is, the main oils they use in "plant"-based butters are worse for us! Sure, oils like soybean do not raise LDL cholesterol, but that does not mean they are not doing us harm. Oils like soybean (and corn, sunflower, grapeseed, canola, safflower, etc.) are high in polyunsaturated fat These oils are really sensitive to heat, light and oxygen and oxidize quickly when exposed. They are heated to high temps during processing, and are usually rancid by the time you buy them Furthermore, to make these oils hard like butter they have to be hydrogenated, a process that creates trans fat! But even vegetable oils that have not been hydrogenated have been found to contain up to 4% trans fat, even though it wasn't written on the label ✏️ (O'Keefe et al. 1995) Real butter is healthy! It is rich in fat soluble vitamins A, D, E and K as well as CLA. All of which you miss out on if you choose margarine. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139102130-69PFUMELXY4T79O2OQ5V/Vitamin+K+Rich+Foods+%281%29.png Infographics - Vitamin K1 vs Vitamin K2 | Health Coach Kait Why you should consider getting more vitamin K2 in your diet... ⁠ ⁠ Vitamin K2 plays a key role in the metabolism of calcium, activating the protein that integrates it into our bones ⁠ ⁠ Even if you are consuming a lot of calcium, you may not be absorbing it if you are not getting enough vitamin K2.⁠ ⁠ Vitamin K2 is also extremely important for the health of our arteries and blood vessels ⁠ ⁠ K2 is different than K1 and some have suggested they should be categorized separately.⁠ ⁠ Studies observe that vitamin K2 supplements generally improve bone and heart health ❤ while supplementing vitamin K1 has no significant benefits.⁠ ⁠ The reason vitamin K2 is mainly found in animal foods because they have the ability to synthesize it from the vitamin K1 they obtain from grass https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139123558-WZNFY0Z7UIKO5FUJL3SS/What+Are+Antinutrients.png Infographics - What Are Antinutrients? | Health Coach Kait Are antinutrients as bad as people say? Should you avoid them all? Well... Let's start off with what antinutrients are. They are groups of plant compounds that reduce the bodies ability to absorb nutrients and have other side effects. ⁠ A food like spinach, which contains calcium, also contains oxalate. The oxalate does not allow your body to absorb the calcium ⁠ This is why it is recommended to eat spinach cooked vs raw as the cooking process breaks down up to 50% off the oxalate ⁠ Lectins (gluten is a type of lectin) are thought to play a big role in leaky gut and autoimmune disease. Lectins found in wheat are one of the biggest triggers for rheumatoid arthritis.⁠ Our tolerance for antinutrients varies from person to person While one individual might benefit tremendously from removing oxalate entirely from their diet, another individual might feel good simply preparing oxalate foods properly. Elimination diets such as the carnivore diet are beneficial because they remove nearly ALL antinutrients from your diet and give you a baseline. If/when you add foods back in you will be able to narrow down which groups of foods (antinutrients) are a problem for you! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139091941-G2L8YDI7LS7WADKASZAJ/Vitamin+C+Rich+Foods.png Infographics - Carnivore Diet Vitamin C | Health Coach Kait Vitamin C is more abundant in plants vs animal products but here are some of the top animal foods that do contain it!⁠ Various animal livers and oysters to the list! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111111515-THDXBDRY4F8BGDQQS8XV/Sleep+and+Hormones.png Infographics - How Sleep Affects Our Hormones | Health Coach Kait How sleep affects our hormones A poor night's sleep can throw things out of whack... After just one night of poor sleep: ⠀ ⬆️ GHRELIN is the hormones that signals we are hungry - this increases. ⠀ ⬇️ LEPTIN is the hormone that signals we are full - this decreases. ⠀ ⬆️ INSULIN is the "fat storage" hormone. Studies have shown that a poor night's sleep can make us temporarily insulin resistant, leading to insulin staying high. ⠀ ⬇️ HUMAN GROWTH HORMONE is released during deep sleep and allows our tissues to grow and repair - less sleep = less HGH. ⠀ ⬆️ CORTISOL is the "stress hormone" and causes us to store more fat and burn through muscle - this increases. All of these changes can impact our ability to:⁠ ⠀⁠ lose fat⁠ build muscle⁠ manage inflammation⁠ recover from injury⁠ preform at our full potential⁠ Quality sleep could be the missing link in optimising your health https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111153410-D4MEVW5UF0VFZ7XSTIFH/Signs+of+Insulin+Resistance.png Infographics - Signs You Are Insulin Resistance | Health Coach Kait What is insulin resistance and how can it impact your health?⁠ ⁠ Insulin is known as the "fat storage hormone" and helps to balance blood sugar levels. When there is a surplus of glucose in the blood, insulin signals our cells to take glucose.⁠ ⁠ When we become insulin resistant, our cells stop responding to insulin and accepting glucose. This results in insulin levels remaining high and blood sugar levels remaining high.⁠ ⁠ Insulin resistance can:⁠ ⁠ make it difficult to lose weight⁠ lead to PCOS⁠ lead to type 2 diabetes⁠ lead to high blood pressure lead to heart disease ⁠ The above are some of the signs you might be insulin resistant The good news is insulin resistance can be reversed! ⁠ ⁠ For more info, head to my YouTube channel and check out the video titled, "Insulin Resistance Symptoms". https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111116943-INH70X9SMY47IAMCR7T5/Just+Scrambled+Eggs.png Infographics - Vegan Eggs vs Real Eggs | Health Coach Kait Which is healthier? "JUST" scrambled eggs or just scrambled eggs...⁠ ⁠ In an attempt to make real food healthier, I think products like this are having the opposite effect ⁠ ⁠ The products on the left are filled with toxic vegetable oils (canola + soybean, neither of which are actually vegetables), incomplete protein and other ingredients I am not even sure how to pronounce.⁠ ⁠ Marketed as low-calorie, cholesterol-free and a source of plant protein, I think they are missing the point...⁠ ⁠ This product is also low in NUTRIENTS! ❌ It is not sustainable to base your meals around products like this.⁠ ⁠ Real eggs are rich in protein, fat-soluble vitamins (especially vitamin K2 which is not found in plants) and B vitamins ⁠ ⁠ Not to mention the fact that dietary cholesterol (the main reason why people avoid eggs) is not harmful to human health.⁠ ⁠ In 2015 the US Dietary Guidelines even dropped their recommendation to limit cholesterol <300mg/day because there was 0 evidence to support it ⁠ ⁠ The best thing you can do for your health is to EAT REAL FOOD ‼️ and avoid ultra-processed, over-priced garbage like this ☝️ #sorrynotsorry https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111118021-3BB2VJT4CDTSV1J5L5R9/Healthy+Processed+Food.png Infographics - Healthy Snacks | Health Coach Kait If you are snacking on processed food you are doing yourself a disservice... Processed food is designed to be hyper-palatable hyper-palatable foods have the perfect combination of carbs, sugar, fat and salt which makes them hard to stop eating. Combinations of these nutrients are almost never found in nature with the exception of milk These foods are designed to be overconsumed Big food companies do not care about your health, they care about selling as much as possible While I am not a big fan of snacking, I understand there is a time and a place for it. Opt for whole food snacks or ones that are minimally processed with few ingredients, such as: ✔️ hard-boiled eggs ✔️ beef jerky/biltong ✔️ pork rinds ✔️ smoked salmon ✔️ tinned fish ✔️ low sugar berries ✔️ cheese ✔️ full fat, unsweetened yogurt ...and some brands who are making "snack" foods I support: @barbellfoods (Australia only) 10% off: KAIT10 @pascalsporkscratchings (Australia only) @carnivore.snax @thecarnivorebar @perfectketo 15% off: HCK15 @epicbar https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111144920-H6FXUKY6N1VBKEVV07SD/Red+Light+Therapy+Benefits.png Infographics - Benefits of Red Light Therapy | Health Coach Kait BRB recharging my cells Here's how red light therapy works...⁠ ⁠ Red light therapy is a treatment that uses specific wavelengths of natural red and near-infrared light ⁠ ⁠ It enhances our energy production on a cellular level, increasing our cells ability to create energy!⁠ ⁠ The more energy our cells have, the better they function ⁠ ⁠ All it takes to reap the benefits of red light therapy is to stand in the light of a red light therapy device for 5-15 minutes a day.⁠ ⁠ The benefits of regular use include:⠀⁠ ⠀⁠ ✔ improved skin health⁠ ✔ reduced wrinkles⁠ ✔ reduced scarring⁠ ✔ faster wound healing⁠ ✔ faster muscle recovery⁠ ✔ improved sleep⁠ ...and more!⁠ ⠀⁠ If this is your first time hearing about this type of therapy, you might be sceptical, but the results are backed up by THOUSANDS of clinical studies ⠀⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111176355-7MVNJSZRQD20RKFSFVD7/Carnivore+Diet+Staples.png Infographics - Carnivore Diet Shopping List | Health Coach Kait Staple foods for the carnivore diet If you want a more extensive and printable list...⁠ ⁠ Head to my website healthcoachkait.com and join my mailing list! A printable copy of my carnivore diet shopping list will be sent to you right away ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139120879-TJ79YMVZ0JSOP6GUBNVR/Vitamin+K+Rich+Foods.png Infographics - Vitamin K2 Rich Foods | Health Coach Kait Why you should consider getting more vitamin K2 in your diet... ⁠ ⁠ Vitamin K2 plays a key role in the metabolism of calcium, activating the protein that integrates it into our bones ⁠ ⁠ Even if you are consuming a lot of calcium, you may not be absorbing it if you are not getting enough vitamin K2.⁠ ⁠ Vitamin K2 is also extremely important for the health of our arteries and blood vessels ⁠ ⁠ K2 is different than K1 and some have suggested they should be categorized separately.⁠ ⁠ Studies observe that vitamin K2 supplements generally improve bone and heart health ❤ while supplementing vitamin K1 has no significant benefits.⁠ ⁠ The reason vitamin K2 is mainly found in animal foods because they have the ability to synthesize it from the vitamin K1 they obtain from grass https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111122209-IYWUWGU0PXXFPDQE7B9M/Protein+vs+Protein.png Infographics - Protein Sources | Health Coach Kait Are all protein sources equal? I'd argue no... The word "protein" comes from the Greek word "proteios", meaning "primary" or "holding the first place ⠀ And rightfully so! Protein is the most important macronutrient responsible for building and repairing tissues ️ making hormones and enzymes and more. ⠀ Our bodies are constantly breaking down and building up our tissues - a process known as "protein turnover" Because we cannot store (or create) protein, as we can fat and carbs, we need to make sure we are getting an adequate amount everyday! ⠀ So back to the question - are all protein sources equal? The best source of protein is from unprocessed, animal sources. ⠀ These foods contain ALL the essential amino acids that we need, in perfectly balanced amounts! ⚖️ Not to mention additional nutrients that are best absorbed from whole foods. ⠀ The protein in most protein bars? Often you are getting a blend of animal and plant sources (ex. whey and soy), which might be ok itself but then there are 20+ added ingredients to hold it together and make it palatable... ⠀ There is a time and a place for protein bars, and some are better than others no doubt! But when it comes down to it, real food always wins! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111161081-AYQ4H8KZ6JUMMQW0YV4C/Benefits+of+Carnivore.png Infographics - Benefits of the Carnivore Diet | Health Coach Kait Why would you want to do the carnivore diet? Here are some of the benefits...⁠ ⁠ The carnivore diet is based around eating only foods from the animal kingdom:⁠ ⁠ ✔ meat⁠ ⁠ ✔ fish⁠ ⁠ ✔ eggs⁠ ⁠ ✔ dairy⁠ ⁠ Because these foods all contain no or very low amounts of carbohydrates, the carnivore diet is a low carb diet by default! ⁠ ⁠ This allows you to experience the benefits of nutritional ketosis ‍♀️ along with additional benefits.⁠ ⁠ Interested in started the carnivore diet? ✨ Click the link in my bio to check out my 4-week Keto to Carnivore coaching program!⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111129156-LQHZFO8GFTS22J5GWPGO/Fed+vs+Fasted.png Infographics - Fed State vs Fasted State Fasted vs fed state What's the difference?⁠ ⁠ A "fast" is anytime you are not eating ⏲️ From the time you take your last bite of food in the evening, to the time you take your first bite the next day, you are fasting!⁠ ⁠ Most people nowadays spend very little time in the "fasted" state because we are constantly eating throughout the day ⁠ ⁠ When we are not in a "fasted" state, we are in a "fed" state. This means our body is digesting and absorbing the food from our last meal, and either using it for immediate energy or storing it for later.⁠ ⁠ When we are in a "fasted" state, we have finished digesting and absorbing the food from our last meal and now we can start using our stored energy!⁠ ⁠ We want to balance periods of fasting and feeding ☯️⁠ ⁠ Of course being in a "fed" state is not a bad thing... But most people are in this state from when they wake up until they go to bed ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111162180-21115UOXC17NP7I1W8PN/Why+Eat+Beef.png Infographics - Why You Should Eat Beef | Health Coach Kait Beef is often thought of as a source of protein, fat and little else but there is MUCH more to it than that!⁠ ⁠ Conjugated linoleic acid (CLA) a naturally occurring fatty acid found in ruminant animal meat and their dairy products ⁠ ⁠ Several studies have shown it to be beneficial for weight loss which has led to its popularity as a weight loss supplement.⁠ ⁠ It has also been shown to support the immune and cardiovascular system https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111168754-661UE7XUGCMU5SSV98SN/Human+vs+Gorilla+Digestion.png Infographics - Gorilla DIgestion vs Human Digestion | Health Coach Kait This is why we CAN'T eat like gorillas! ❌ Our digestive systems are not the same...⁠ ⁠ Gorillas have a gut that is designed to ferment. They have to spend ALL DAY eating in order to extract the nutrients they need from plant food. I mean... you can TRY this approach or you can...⁠ ⁠ EAT NUTRIENT DENSE FOODS ⁠ and get more nutrition from less food!⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111176110-HUVN8XTG8IQM0160V2HL/Carnivore+Diet+Food+Pyramid+%285%29.png Infographics - Carnivore Diet Food Pyramid | Health Coach Kait The carnivore diet food pyramid Here is what you can eat on the carnivore diet...⁠ ⁠ ✔ meat⁠ ✔ fish⁠ ✔ seafood⁠ ✔ animal products⁠ ✔ animal fat⁠ ✔ organ meat⁠ ✔ bone broth⁠ ✔ electrolytes⁠ ⁠ Depending on your tolerance and where your health is currently at some people also include:⁠ ⁠ ❗ dairy⁠ ❗ coffee⁠ ❗ herbs + spices⁠ The carenivore diet can be done long-term or short-term, depending on your reason for trying it It can relieve autoimmune symptoms or help you break through a plateau. Remember that any dietary change does not have to be forever, but it's worth giving it a good go-to really experience the benefits! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111186459-I2BQBYFGO333INCMI8U4/More+Than+Protein.png Infographics - Nutrients in Meat | Health Coach Kait Meat is so much more than just protein... Here are some of the top nutrients in popular protein sources! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111168674-1AMEOF274UO2852Z3ZNE/Human+vs+Cow+Digestion.png Infographics - Cow DIgestion vs Human Digestion | Health Coach Kait If cows can get all their nutrients from plants, why can't we? For starters, we only have one stomach...⠀⁠ ⠀⁠ Cows are ruminant animals. They spend all day eating and chewing to be able to utilize the nutrition from plants (literally all day... they spend 8 hours eating, 8 hours chewing and 8 hours sleeping )⁠ ⠀⁠ Even if we were to spend all day eating like this, we wouldn't be able to extract the same nutrition. Ruminant animals can breakdown cellulose (insoluble fiber) and utilize it. Humans cannot - it goes straight through us ⁠ ⠀⁠ All the nutrition cows obtain from their complex digestive systems is passed on to us when we eat their meat Without us having to (or being able to) do the work!⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111206789-SAT6CYVHC2HRT6WT2H5L/Zinc+Rich+Foods.png Infographics - Zinc Rich Foods | Health Coach Kait Here are some foods that are high in ZINC! And here is why zinc matters...⁠ ⁠ Zinc is an essential mineral and is important for proper immune function ‍⚕️ It also plays a role in cell division, cell growth, wound healing and helps produce hormones such as testosterone.⁠ ⁠ Signs of a zinc deficiency include: a loss of taste and smell, hair loss and loss of appetite.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111201727-BRRU13WQJ9WMILGTG41P/DYK+Nutrition+Label.png Infographics - Counting Calories For Weight Loss | Health Coach Kait Is calorie counting all that matters for weight loss? Unfortunately, it's not that simple... One of the reasons that calorie counting does not work is because it is impossible to actually know how many calories you are taking in Nutrition labels are allowed to be off by up to 20%, over or under what is written on the label. That is a big % to be off by. I do think tracking your food intake is a useful tool, especially when first starting out on a low carb diet. It can help you get a sense of the calories and macros in certain foods But strict calorie counting as a method to lose weight? It's probably not worth the headache. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111191797-J4FZKOTMJ43BIYTXUUNF/Top+Nutrients+For+Brain+Health.png Infographics - Top Nutrients for Brain Health | Health Coach Kait Want to keep your brain on fire and your memory sharp? Eat foods rich in these nutrients! ⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111208714-Z8BVD1TZ0BVL8HE6GX3Z/Calories+Equal+Calories.png Infographics - Does a Calorie Equal a Calorie? | Health Coach Kait Does a calorie equal a calorie? While that may be literally true, there is more to consider... Protein requires more energy to digest than carbs or fat If you eat 100 calories of protein, by the time it has been digested 20-30% of that energy is burned leaving to with 70 calories net. Carbs take less energy to digest, 5-10% of the total and fat even less with 0-3%. The point is 100 calories worth of ground beef is not the same as 100 calories worth of banana or 100 calories worth of butter This doesn't mean one is better than the other, just that there is variance. Processed food also takes less energy to digest than whole food. Another reason why I think strict calorie counting is a waste of time Yes, tracking calories can be a useful tool when first starting out, but being too rigid about it is pointless. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595138891307-TD2WLHQY9Y5CCXXOG0PM/Calcium+Rich+Foods+%281%29.png Infographics - Calcium Rich Foods | Health Coach Kait Foods that are high in calcium! The RDA for calcium is set at 1g, but this may be higher than what it needs to be...⁠ ⁠ This is because calcium needs vitamin D3 and vitamin K2 to be absorbed and reach our bones - 2 vitamins most modern diets are lacking in The RDA is set high in an attempt to make up for this, but it's not really a solution.⁠ ⁠ For those that are dairy-free and worried about calcium, eat sardines regularly and use a high-quality salt such as @redmondrealsalt! 3 tsp is = to almost 100 mg of calcium.⁠ (Use code: KAIT15 to save 15%) ⁠ You can also grind up your eggshells into a fine powder and sprinkle on your food. Eggshells are 40% calcium by weight, so a little goes a long way! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111217146-ZTETBCU1DCP7WYUKU4XU/Healthy+Breakfast.png Infographics - What Makes a Healthy Breakfast? | Health Coach Kait Name a better breakfast trio than bacon, eggs and butter! I'll wait... This simple breakfast is high in fat, protein and bioavailable nutrients The fact that it contains no sugar or carbs means that it will provide you consistent energy over several hours. The cereal-based breakfast is low in fat and protein and high in sugar It will provide you with an initial burst of energy, but this will be short-lived and you will be cravings a snack a couple of hours later. https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1602111223175-HYJZP59OKJM2LDPZCKPY/Different+Types+of+Organ+Meat.png Infographics - Different Types of Organ Meat | Health Coach Kait What's the difference between beef liver, kidney and heart? ♥️ Well...⁠ Organ meats are all super nutritious, but liver tops the bunch!⁠ ⁠ Liver is the largest internal organ, so our hunter-gatherer ancestors would eat more of it compared to other organ meats.⁠ Beef liver does contain a higher amount of carbs than other parts of the animal (which usually contain 0) and this is because the liver stores glucose, in the form of glycogen. Just like our livers do ⁠ Don't avoid liver because of this though. The nutritional value is too good to miss! ✨ Including it in your diet 1-2 times a week is all it takes to reap the benefits.⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607149556665-P8K2X7F3HV6E9JD2YMCR/Fasting+Benefits.png Infographics - Benefits of Fasting | Health Coach Kait Fasting: the willful refrainment from eating for a period of time Here are some of the benefits...⁠ ⁠ A "fast" is anytime you are not eating ⏲️ From the time you take your last bite of food in the evening, to the time you take your first bite the next day, you are fasting!⁠ ⁠ Most people nowadays spend very little time in the "fasted" state because we are constantly eating throughout the day ⁠ ⁠ When we are not in a "fasted" state, we are in a "fed" state. This means our body is digesting and absorbing the food from our last meal, and either using it for immediate energy or storing it for later.⁠ ⁠ When we are in a "fasted" state, we have finished digesting and absorbing the food from our last meal and now we can start using our stored energy! (And reaping the above benefits )⁠ https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146805171-TMV7RQGFLHM727K2P477/Fat+Soluble+Vitammins.png Infographics - Foods High in Fat Soluble Vitamins | Health Coach Kait FAT SOLUBLE VITAMINS These are vitamins A, D, E and K. These vitamins are much better absorbed in your bloodstream when you eat them with fat.⁠ ⁠ VITAMIN A important for immune function, vision and reproductive health⁠ ⁠ VITAMIN D every cell in our bodies has a receptor for vitamin D and it is extremely important for bone health, immune system regulation and nutrient absorption⁠ ⁠ VITAMIN E acts as an antioxidant preventing oxidative stress⁠ ⁠ VITAMIN K important for bone health, heart health and artery function⁠ Pick your favourite food for each vitamin and leave it in the comments below! ✨ I'll start - eggs, oysters, salmon, cheddar! https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1607146831572-52NP4XDXWIMSW6OVR64F/Signs+of+Magnesium+Deficiency.png Infographics https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1595139030072-D2L5KCWUQDSHRWXAVPEQ/Optimal+Diet.png Infographics - The Optimal Diet | Health Coach Kait What does a "healthy diet" mean to you? For me it means eating in a way that: ✔ gives me energy ✔ keeps me full ✔ is easy on my gut ✔ makes me feel good! And that does not: ❌ cause energy crashes ❌ leave me hungry a couple of hours after eating ❌ cause bloating ❌ cause other negative symptoms https://images.squarespace-cdn.com/content/v1/5ba95c82e8ba4490ea5b3e4a/1609032609020-TU2KN2Y8CGT7G1VEXBY7/Fake+vs+Real+Superfood.png Infographics - Real vs Fake Superfoods What is so super about kale? When compared to beef liver, it doesn't seem so special...⁠ ⁠ What we need to remember when we are looking at the nutritional value of food, is that there are different variations of the same nutrients ⁠ ⁠ Vitamin A for example: the precursor nutrient is beta carotene and can be converted to the final nutrient retinol (vitamin A1). Yes, kale does have 9,000 mcg of beta carotene However...⁠ ⁠ The rate at which we convert beta carotene to retinol varies greatly. 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