Staying Keto During the Holidays

The holiday season is best known for giving, spending time with family, and…..eating. With many holiday parties and gatherings taking place, it can be a particularly difficult time of year for those on the ketogenic diet. Whether it’s your mom’s mouth-watering stuffing or your Aunt Erma’s world-famous apple pie, staying keto throughout the holidays can be quite the challenge.

To help combat the carbs this winter, we’ve put together some tips on how to stay keto during the holidays, as well as some keto-friendly recipes to help keep you on track!

 

Keto Tips

  • Find the Healthy Foods. While many holiday gatherings and parties offer unhealthy temptations, it’s important to search for the healthy options. Look for items like veggie trays, green beans, mixed nuts, cheese, cocktail shrimp, turkey, and other low-carb options.
  • Stay Active. Getting stuck in the mindset of “I’ll workout after the holidays” can really set you back. Make time to workout through the holiday season and kick the excuses to the curb!
  • Indulge Moderately. We’re all familiar with the concept of cheat meals. If you choose to indulge during the holidays, do so moderately and don’t go overboard. Make an effort to not let one cheat meal snowball into a week’s worth of unhealthy meals.
  • Leave the Leftovers. Turning down a generous offer from your parents, grandparents, or in-laws to take leftovers home can be tough, but it’s a good decision for those committed to staying keto. As we mentioned above, it’s ok if you choose to indulge, but do yourself a favor and leave the leftovers!
  • Host the Party. If you’re able to, hosting the party can be very beneficial for staying keto. By being in control of most of the food menu, you can ensure that the food options are keto-friendly.

 

Keto Recipes

Whether you’re bringing a dish to a gathering, or hosting a party, keto-friendly recipes are exactly what you need to help get you through the holidays. Below, we’ve compiled some of our favorite keto-friendly holiday recipes that are sure to fill the dinner table with joy!

 

Conquer Those Carbs

Staying keto during the holidays can be a tough task for anyone, but now that you have this guide, you’re well-equipped to conquer carbs and enjoy some delicious keto-friendly food! Try out some of these tips and recipes and let us know how you liked them on our Facebook page! Don’t forget to pin these recipes to your Pinterest boards to save them for next year!

From everyone here at Prüvit, happy holidays to all!

 

Two Unexpected Strategies To Increase Ketones

By Mary T. Newport M.D.

 

Most people reading this information are familiar with the many benefits of ketogenic diets and ketone supplements. However, there are two new studies out reporting two unexpected strategies for increasing ketone levels that could become tools in your overall keto program.

Stephen Cunnane, Ph.D. and his associates at Sherbrooke University in Canada are pioneers in the use of ketone and glucose PET scans for ketone research in Alzheimer’s disease.  They have already learned that the areas of the brain in Alzheimer’s that DO NOT take up glucose normally DO take up ketones normally, which is very profound information that supports the idea of ketones as an alternative fuel for the brain and as a potential treatment for Alzheimer’s.  Furthermore, they have learned that the higher the blood ketone level, the higher the percent of energy provided to the brain by ketones.  

Put on your walking shoes

Most of us have heard the report out there that staying physically active with regular exercise can reduce the risk of developing dementia, but why does this work?  Dr. Cunnane and his associates may have found at least one major piece to this puzzle.  They studied ten people (four men and six women) with mild Alzheimer’s who participated in a three month aerobic program three days per week.   They learned that a program of walking on a treadmill at 2.5 miles (4 km) per hour for thirty minutes tripled blood ketone levels and at the same time tripled ketone uptake in the brain!  Glucose uptake in the brain did not change. (Castellano C-A, N Paquet, IJ Dinne, et al. A 3-month aerobic training program improves brain energy metabolism in mild Alzheimer’s disease: Preliminary results from a neuroimaging study.  J Alzheimer’s Disease Vol. 56 (2017): 1459-1468.)

To charge or not to charge

It is already well known that caffeine increases the metabolic rate and stimulates energy use.  Dr. Cunnane and his associates have now learned that caffeine is a ketogenic agent in humans.  They studied two men and eight women with an average age of 33 and gave them caffeine, dosed at either 2.5 mg/kg or 5 mg/kg of body weight (about 150 or 300 mg for the average participant).  They found that between two and four hours after the caffeine dose there was an increase of the ketone betahydroxybutyrate by 88% for the lower caffeine dose and by 116% for the higher caffeine dose.  The increase in ketone levels is equivalent to what is seen after an overnight fast. (Vandenberghe, C, V St-Pierre, A Courchesne-Loyer, et al. Caffeine intake increases plasma ketones: an acute metabolic study in humans. Can J Physiol Pharmacol will be print in 2017).

So, when you are ordering your Prüvit Keto//OS or KetoMax, you might decide to “charge” it.  You can get even more of a ketone kick by adding aerobic exercise to your keto program.

Monitoring Ketone And Blood Glucose Levels On A Low Carb Diet

By Mary T. Newport M.D.

 

While it is not necessary to measure ketone levels, many people who make the change to a low carb, ketogenic diet and/or use ketone salts would like to have some positive proof that their ketone levels are, in fact, elevated. When transitioning from a higher carb to a low carb, ketogenic type diet, it can take several days to begin to see an increase in ketone levels and the ketone level may continue to rise for two or three weeks before it levels off. The ketone level can fluctuate somewhat throughout the day and can vary considerably from person to person.

 

Using ketone salts, such as Prüvit KETO//OS® or KETO//OS Max, as a supplement can give you a jump start on getting into ketosis and increase ketone levels within 30 to 60 minutes of taking the product. Using coconut oil and MCT oil as part of the diet can help increase and sustain ketone levels as well.

There are several ways available to measure ketone levels in urine, blood or by using a breath analyzer.

When blood levels of ketones become elevated, the excess ketones will filter out of the blood into the urine. Urine ketone test strips were originally developed for diabetics to help determine if they are going into diabetic ketoacidosis when the blood sugar is elevated. There are a number of companies that sell urine test strips that change color when ketone levels are elevated – usually the deeper the color, the higher the ketone level. This will not tell you what your actual blood ketone level is but can give you a rough idea of whether you are in ketosis or not. However, one of the drawbacks to using urine test strips is that they only measure the ketone acetoacetate and not beta-hydroxybutyrate, which tends to be much more elevated than acetoacetate during ketosis. Also, Prüvit ketone salts contain beta-hydroxybutyrate. You could have elevated levels of beta-hydroxybutyrate and this might not be detected by the urine test strip. Some of the urine ketone test strips state on the package that they measure acetoacetate and others do not – you might consider contacting the manufacturer directly to find out.

A more direct way to measure beta-hydroxybutyrate is by using a blood glucose/ketone monitor with ketone test strips. These monitors were developed for diabetics and come with a lancet holder that pricks your finger and requires only a small drop of blood. The ketone test strips do not detect the ketone acetoacetate, but rather the form of beta-hydroxybutyrate that is in KETO//OS Max. The test strips may not pick up the alternative form of beta-hydroxybutyrate which is higher in KETO//OS® – so you could have elevated levels of beta-hydroxybutyrate that don’t show up on this test. There are several different companies that make these, readily available online, and can also be ordered through a pharmacy without a prescription.

Whenever I test my own blood ketone level, every couple of weeks or so, I have a second monitor setup to test my blood sugar. I like to do this to keep an eye on my fasting blood sugar. A positive health benefit is that fasting blood sugar tends to trend down when transitioning from a higher carb to a low carb, ketogenic diet and with using ketone salts. The monitors themselves are not very expensive, usually less than $40. At present, ketone test strips cost around $1.50 to $2 each and glucose test strips cost much less than that.

Another way to monitor ketosis is by using a ketone breath analyzer, which measures the ketone called acetone. Acetone becomes elevated and is mostly exhaled when you are in ketosis. Like the ketone urine strips, this will give you a rough estimate of how deeply you are into ketosis. The monitor itself is pricey, currently about $190, but is reusable and you can monitor your level of ketosis as often as you like throughout the day.

The most definitive way, but also the most expensive way, to measure ketone levels is through direct lab testing of blood. Both beta-hydroxybutyrate and acetoacetate can be measured with these techniques. This kind of monitoring would be most useful in ketone research where very precise levels are important. If you are having other lab work done, you could ask your doctor to include a ketone level.

Is ketone level monitoring necessary? Probably not, but it could provide positive reinforcement and encouragement to let you know that you are indeed raising your ketone level and burning fat.

Prüvit Better Costa Rica Trip 2017

It’s almost that time of year again Prüvit family!

Next month, June 23-27, we will be taking our annual Prüvit Better trip and this time, we are headed to Costa Rica! If you’ve been on a better trip before, or if you’ve seen any videos of our previous trips, you know you’re in for an incredible adventure in a tropical paradise!

We put together these amazing trips each year as not only a team building exercise and to show appreciation for all of your hard work, but also to give everyone a different perspective on life. Many people haven’t experienced some of the beauty this world has to offer, and it’s our goal to help show you some of that majesty and to provide you with an opportunity to experience better.

This year, we will be staying at the exquisite JW Marriott Resort in beautiful Guanacaste! Our resort features a luxurious, 18 hole golf course, world class spa, and four amazing restaurants all featuring unique concepts. The resort also has a beautiful swimming pool with a pool bar for maximum relaxation and keto cocktails!

We have also planned an all-inclusive, fun team building excursion for our Prüvit Champions and qualifying Promoter Prüvers! If you haven’t heard already, we’re excited to announce that we’ll be partaking in a ziplining adventure through the lush Costa Rican Jungle! The ziplining tour is a one-of-a-kind experience that will showcase some of the most breathtaking views that Costa Rica has to offer. Other activities and experiences to be excited about include: horseback riding, hiking, mountain biking, sailing, snorkeling, and so much more!

In addition to the fun, Prüvit CEO, Brian Underwood will be hosting an intimate Mastermind huddle up for those in attendance. Learn key tips and trainings from an innovative strategist and business building entrepreneur along with top producers in the company that are using proven techniques within their own communities. BETTER is just a flight away from learning new ways to Maximize the Human Optimization conversation to explode local and international markets.

We hope that you’re as excited about the Costa Rica better Trip as we are! We appreciate everyone in the Prüvit family and we’re so glad that we’re able to get everyone together to celebrate and further strengthen our team. Now get to packing and we’ll see everyone next month!

Aerobic Training Program Helps Improve Brain Energy in Mild Alzheimer’s Disease

Learn How Aerobic Exercise Can Increase Ketone Uptake and Help Mild Alzheimer’s Patients

 

If you’re familiar with ketones, you know that they are naturally produced when the body breaks down stored fat for energy. You might also know that ketones are produced if your body doesn’t consume enough carbs to supply the body with glucose for energy, which is why keto diets eliminate or at least limit the consumption of carbs. Perhaps something you don’t know about ketones is their role in helping mild Alzheimer’s patients.

According to recent medical studies in the Journal of Alzheimer’s Disease 56, aerobic training can help improve brain energy metabolism by increasing ketone uptake in patients with mild Alzheimer’s Disease.

 

The Study

The primary goal of the study was to determine whether moderate aerobic training, like walking, would modify ketone energy metabolism in patients with mild Alzheimer’s Disease (AD). To test this, participants with mild AD were trained to walk on a motorized treadmill for 3 days/week for 12 straight weeks. The research was conducted mainly at the Research Centre on Aging under the supervision of a kinesiologist.

 

The Results

Once the studies were conducted, the results showed that after 12 weeks of walking on a treadmill, participants with mild AD had two times higher brain ketone uptake, while also maintaining brain glucose uptake. It’s estimated that post-walking ketone levels in blood would sustain about 6% of total brain energy requirements, up from the normal 2%.

So what exactly does this mean?

 

The Takeaway

Simply put, the increase in brain energy supply from ketones may help counteract about one-third of the global brain glucose deficit in patients with mild AD. This increase in brain ketones was directly associated with signs of cognitive improvement, per the results of the study. The findings suggest that aerobic training has the potential to improve cognition by increasing brain ketone uptake.

The findings of this study also suggest that there is hope for patients with mild AD and that we’re just scratching the surface on the power and capabilities that ketones can provide.

 

Did you find this interesting? Do you know someone who needs to hear about this? Share the knowledge now and make sure you Like our Facebook page to stay in the know.

FDA’s Changes in Nutrition Labeling Highlights Shift in How We View Food

Within the last year, the FDA has started improving nutrition fact labels to more accurately depict what’s in the food we’re consuming. These changes show progress toward a more knowledgeable and precise approach to the decisions we make before consuming food.
Some of these changes are directly in line with what those privy to the Ketone Conversation already know, such as that the type of fat being consumed is more important than total fat content and that added sugars can be harmful to our bodies.

 

“You will no longer need a microscope, a calculator or a degree in nutrition to figure out whether the food you are buying is actually good for our kids.”

-Michelle Obama, former First Lady of the United States

 

Check out the 6 major changes you need to know:

  1. Servings

    Serving sizes have been updated to more accurately reflect what people today actually eat and drink. An example of this change would be changing the serving size of ice cream to ⅔ cup instead of ½ cup. The font size and boldness of the “serving size” and “servings per container” facts have also increased to stand out more on the label.

  2. Calories

    The font size and boldness of the “calories” fact has increased to be more noticeable to consumers. Calories = energy. If you aren’t expending energy, you’re storing it.

  3. Fats

    The “calories from fat” fact has been removed because research has shown that the amount of fat content isn’t as important as the type of fat being consumed. This further proves the benefits that essential fats can have on the body.

  4. Added Sugars

    It is now required that any “added sugars” must be included on the label, either in grams or as a Percent Daily Value (%DV). According to scientific data, nutrient needs are harder to meet while staying within calorie limits if you consume more than 10% of your total daily calorie intake from added sugars.

  5. Nutrients

    The required list of nutrients on labeling has been updated to reflect a more accurate depiction of the needs of Americans. Since many Americans don’t always get the recommended amount of Vitamin D and Potassium, they are now required on nutrition labeling. Vitamins A and C are no longer required on labels since deficiencies in these vitamins are rare in today’s society. The daily values for nutrients (%DV) have also been updated to more accurate percentages. Get ready to up your spinach and walks in the sun!

  6. Footnotes

    The footnote at the bottom of each nutrition label has been updated to display a more accurate meaning of Percent Daily Value (%DV). The %DV helps consumers understand nutritional statistics within the context of a typical daily diet.

The date that manufacturers will have to comply with final updated labels is July 26, 2018, and manufacturers with less than $10 million in annual food sales will have an additional year to make the necessary label changes. Keep charging! YOU are moving the Ketone Conversation forward!

 

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Event: EPIK January 27-29, 2017

Early bird tickets are now available, via your Cloud store.

If you don’t already have an account, please contact the person who told you about Prüvit.

Book your room at DFW Airport Marriott now for a special Prüvit rate of $100.

Event: MaxQ October 2-3, 2016 (ended)

Early bird tickets are now available, via your Cloud store.

If you don’t already have an account, please contact the person who told you about Prüvit.

3.0 Now Available!

 

With the introduction of our new and advanced Chocolate Swirl KETO 3.0 formulation we have taken our technology to a whole new level, and those who have already tried it are saying the effects are amazing and it tastes delicious!

Dr. Jacob Wilson and Ryan Lowry have dramatically improved the efficacy of the formulation by first optimizing the ratio of the BHB salts for a much faster peak into the system which in turn creates sustained ketone levels throughout the day.

We have added Ketogenic Amino Acids and Short Chained Fatty Acids that use the same transporters as ketones so you are getting that same direct quick uptake into your system.

And it doesn’t stop there… 3.0 also includes a prebiotic. This is a food source for the good bacteria in the gut that makes them stronger so they can fight the bad bacteria more effectively which will help with any gastro intestinal upset… you know the upset tummy thing.

Last but not least the new formulation is suitable for our Vegan friends and is Dairy and Gluten Free so we now have a product suitable for everyone.

It’s Not Salt’s Fault

“The cure for anything is salt water; sweat, tears or the sea.”

– Isak Dinesen, winner of the Nobel Prize in literature

Salt has been demonized by the medical community in recent decades for being the culprit in some very serious conditions. Oddly enough, if you dig into research and clinical studies, that is not the answer you will find. Salt has been used for centuries as a remedy and necessity. There is a new fad on the horizon of “salt room therapy” for all kinds of ailments. Although not a new idea, in America where you’re handed a prescription for everything from a sniffle to a broken rib, this seems like witchcraft.

Salt therapy or Halotherapy has been dated back to the 11th and 12th century when people would visit Europe’s natural salt caves to cure all sorts of sicknesses. I find it funny that our “modern” medicine has made things so simple and proven over time to sound like fallacy. Now I’m not talking about table salt, we’re talking about pure sources. Himalayan salt is typically what is used in this salt-therapy. Most of us aren’t going to search out the closest salt room, as they aren’t too popular in most of America… yet.

What we can do however, is dig into the evidence behind why salt has been blamed for things like high blood pressure and heart disease and try to see if there is any validity.

I started this article off with a quote from a Nobel Prize winner to make a point about the power in salt. Jesus referred to his disciples as the salt of the earth, I’d say that dictates importance. Sabbath bread is dipped in salt to preserve a covenant with God in Judaism. Muhammad named salt as one of the blessings sent down from God. Aside from historical references in humanity’s teachings and literature, salt has power in the world of other living creatures. Elephants, buffalo and other animals will travel across countries to find it. In Kenya there are known caves that elephants risk death by falling into deep crevasses just to obtain the salt. Instinct tells animals they need salt. Living things need salt to sustain life, to heal, to add flavor.

In the 21st century, most “health officials” and MD’s will typically restrict dietary salt in an attempt to lower blood pressure, or avoid heart disease. The most common reason seems to be salts potential to increase blood pressure, even though a conversation with a doctor will typically include the phrase “cut back on your sodium intake” for all kinds of reasons. Looking around the globe, the Japanese are one of the healthiest societies and they also happen to have the highest salt intake as well.

The Studies

There will always be conflicting studies, just as you could find a study that says eggs are bad for you, followed by two that say they are great.

In a meta-analysis assessing 5,030 individuals, they found that a low-sodium diet reduced blood pressure by only 1%. The authors even stated they could not support a recommendation to lower sodium intake. This would put caution in my mind, reducing a physiologically necessary nutrient. Now I’m not sure why the medical community “overlooks” these analyses, but it doesn’t make sense. In the same study, mortality rates didn’t show a reduction at all, and if in the end that is our goal, changing the outcome of lifespan by what we’re taking in, I’d say I’ll keep the nutrient.

European researchers evaluated urinary secretion of sodium to predict blood pressure and mortality rates, as it is considered the most accurate measurement of salt intake. They evaluated 3,681 participants over a 20 year period. 2,096 of them had normal blood pressure, the others could have had hypertension, high blood pressure, etc. The researchers found that lower sodium consumption was actually associated with higher cardiovascular death. Basically the participants that ate less salt had a greater chance of cardiovascular death. Some of the studies showed a small drop in blood pressure, but if the mortality is increased in lower salt intake, maybe we’re focusing on the wrong problem. The NHANES National Health and Nutrition Examination Survey reported on three massive studies on thousands of individuals analyzing sodium intake and mortality. Even though they didn’t use urinary levels, the results will probably surprise you.

  • NHANES I showed a decrease in cardiovascular and all-cause mortality, (any cause) with increased salt
  • NHANES II showed similar findings that increased sodium intake decreased mortality rates, with the highest risk being the ones that reduced to below 2300 mg daily.
  • NHANES III showed again similar, but not really significant increases in mortality with lower sodium

These are three of the largest studies ever done on prolonged salt intake and all unanimously show negative outcomes with salt restriction. Recent data on patients with congestive heart failure, often patients who are told to reduce salt because of fluid

retention and swelling, also showed increased hospitalizations and worse outcomes. I have to repeat myself, asking why the medical community would keep blaming salt!

What does salt do?

Salt is a vital nutrient. Table salt is about forty percent sodium, sixty percent chloride. Sodium helps us maintain cellular water balance, blood volume and pH. Salt is also vital in nerve cell functions, supporting the transport of impulses from the brain to the muscles. When blood pressure or concentration of sodium decreases, there is a signal sent to the kidneys (renin-angiotensin system) telling the kidneys to absorb more sodium (because it needs it) decreasing the amount lost in the urine. This results in some potentially harmful hormones being released as well, to compensate.

Keeping sodium in the diet has the opposite effect, it pulls water with it and supports the circulatory system. This is also why too much salt might lead to some swelling in some people. Remember, sodium pulls water into the blood stream allowing the circulatory system to do its job. This is even more important for people who exercise, we lose so much sodium sweating and training, we need even more than the average bear. You ladies (and gents) out there doing hot yoga, or training hard in the heat, don’t forget to replenish your electrolytes when you’re finished with your work out; they’re necessary!

I would be willing to bet you’ve heard a doctor tell you sodium intake is bad for your kidneys. The kidney is a gatekeeper, always filtering. If you give it what it needs, it does a good job. Much like a metabolism, we see competitors and “fitness people” restrict calories too much for too long, and end up gaining body-fat. When you don’t give a body what it needs, it will find a way to survive, holding ALL the calories you give it. Much like sodium intake, without enough, it has an adverse effect. The same crew is usually worried about sodium intake and looking bloated retaining water. Well if you’ve gone weeks without sodium, pre-contest or pre-instagram-photoshoot, then re-introducing salt should be done slowly or you will retain fast. However that is your own fault, not salts fault.

I bet you’ll be surprised again here, but guess what signals the kidneys to reabsorb sodium? A carbohydrate rich meal. CARBS, oh my, carbs again. In fact, when someone is given exogenous insulin, a signal is immediately sent to the kidneys to stop secreting sodium, and send it back into the blood stream. This would almost send us back down the topic of carbs being the devil or not, but that is in another article which you can read here.

It is fairly well known that on a low carb diet most people experience fluid loss. When insulin drops, it allows the kidneys to also stop retaining as much sodium, pulling more fluid into the urine. So not only do carbs spike your insulin levels and sodium retention, but studies also show low-salt diets inhibit the ability of insulin to lower blood glucose, leading to insulin resistance.

All this to say, I think blaming a vital nutrient like salt for kidney problems, heart disease, and high blood pressure, is scientifically wrong. A good suggestion is to watch what you’re putting in your mouth, because what you put in your mouth ends up affecting your body. That is a concept that seems to be the hardest for people to accept, or take responsibility for. If the cause comes from the carb intake, why cut the salt?

Maybe cut the carbs instead… I’d equate this to a mechanic who tells you your oil filter is dirty. He changes the filter 100 times, with the same outcome. Why not change the oil? If your fuel filter keeps needing a change, maybe change the fuel? Or check the fuel lines? Usually there is a cause, for an effect, that’s also science. Don’t be a bad mechanic, you’re the only one your body has to power it up and keep it running smoothly.

Thanks to Andrew Riposta for sharing his wisdom in this article.

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