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All Posts by Louise Hendon

Ketogenic Crockpot Recipes

Louise Hendon | May 25

We’ve been scouring the internet for the best ketogenic crockpot recipes, and this giant list is the culmination of our hard work. All the recipes are Paleo, low-carb, keto, and can be made in your favorite crockpot or slow cooker.

One of the toughest things about any diet is sticking to it, and the easier your meal prep is, the more likely you won’t fall off the wagon. That’s why meals cooked in the crockpot (AKA slow cooker) is one of our favorite recommendations for those starting a ketogenic diet. Prep time is usually super fast (many recipes require you just to dump all the ingredients into the slow cooker), and then you can leave the slow cooker to do its thing while you go to work, go to sleep, or go play with your kids. Your house will be filled with delicious aromas when you return. And your plate will be filled with nutritious tender meats and/or vegetables.

We know it’s tough browsing through a giant list of recipes, so we’ve tried to group all of these ketogenic crockpot recipes by meat type – use our handy table of contents below to jump straight to a specific category. Or click on the green button below and we’ll email you this entire list of ketogenic crockpot recipes as an interactive PDFa.

Just one word of caution before you get started. The amount of carbohydrates each person can eat on a ketogenic diet and still stay in nutritional ketosis will vary. So, while some people may be able to eat an apple and still stay in ketosis, other people won’t. So, please experiment and see what your tolerance levels are. Many of the recipes contain ingredients like onions, tomatoes, carrots that are fairly low in carbs, but if you eat too much of them, they could still kick some people out of ketosis. If you need to stay lower in carbs, then pick recipes that don’t include those ingredients or else decease the amount you add into the recipe.

Table Of Contents To The Best Ketogenic Crockpot Recipes

Click Here To Download This Entire List of Ketogenic Crockpot Recipes

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The Day I Had Enough of Cramping

Louise Hendon | May 23

The Day I Had Enough of Cramping http://paleomagazine.com/paleo-diet-crampingJoseph Robertson was a Captain in the US Air Force, and served in Afghanistan in support of Operation Enduring Freedom. He is a proud father and husband, a fitness enthusiast and founder of Crampless Paleo LLC.

The sight is increasingly familiar at obstacle course races. Contestants fall to the side, clutching their calves in pain. I had always thought that if it happened when exercising, it just meant that you pushed yourself over your limit. So when it happened to me for the second time in a row, despite being in great shape and being well-prepared, I was puzzled. Why do I keep cramping, when I’m in good shape? I really had not considered that diet could have anything to do with it. But it did.
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How To Determine If A Food Is Paleo or Not

Louise Hendon | May 20

I was asked by a reader why chocolate chips were considered Paleo when they clearly contain processed sugar.

I have to admit I had a hard time justifying it – I mean, I couldn’t even make the argument that raw honey is somewhat a tiny bit “better” than processed sugar since chocolate chips contained literally sugar, and we tell people not to bake with pure white cane sugar.
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Layered Peppermint Patties Recipe [Paleo, Keto]

Louise Hendon | May 18

These Paleo and Keto peppermint patties are perfect for parties or for storing in your fridge as mini treats. Even though they were barely sweetened, they taste fantastic, and the black and white layers really stand out and make them look cute and delicious.

Next time you’re going to a party and want to bring some desserts to impress the guests with, try taking these gorgeous layered peppermint patties – you’ll feel like a skilled chef rather than a home cook with these!

If you don’t like using stevia, then just add in a 1-2 tablespoons of raw honey instead. Of course, if you’re sticking to a ketogenic diet then you’ll need to take those extra grams of carbs into account.
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What Is Keto Flu? (PLUS 6 Ways To Cure It)

Louise Hendon | May 16

You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy.

Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu.

(CARB FLU = KETO FLU)
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Almond Butter Fudge Recipe [Paleo, Keto, Sugar-Free, Dairy-Free]

Louise Hendon | May 12

If you’re diabetic or on a ketogenic diet, then it can be tough to find desserts to eat. That’s where this delicious almond butter fudge recipe comes in. It’s not only Paleo, but also Ketogenic (low carb and diabetic-friendly).

This fudge is sweetened with stevia, but you can omit sweeteners if you want or use other sweeteners of your choice. We think stevia is generally the best sugar-free option, but check that your stevia is pure and doesn’t contain other ingredients. If you’re not trying to stay sugar-free, then coconut sugar or maple syrup are good options for sweetening this fudge recipe.

For more ketogenic dessert recipes, check out this giant list.

And if you’re looking for Paleo dessert recipes, check out this list.
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37 Incredible Paleo Avocado Recipes

Louise Hendon | May 11

Post by Lucha: World traveler, culinary student and Media Director at Paleo Flourish Magazine. Lucha will try most food but prefers Indian, Thai and Mexican food above all else. She is currently either cooking, eating, grocery shopping, or browsing recipes on Pinterest.

From guacamole to salads and even desserts, avocados are a delicious addition to any Paleo diet. So, check out our list of 37 Paleo avocado recipes below.

We’ve grouped the Paleo avocado recipes into different categories for easy perusing (see the table of contents below). And yes, there’s even a Paleo avocado dessert recipes section – there’s more to these delicious fruits than guacamole.

Why are avocados so healthy? Check out this article about avocados and find out what name they are also known by.

Table of Contents For Paleo Avocado Recipes

Click to jump to a specific section:

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60 Ketogenic Dessert Recipes [Low-Carb, Paleo, Dairy-Free]

Louise Hendon | May 9

You’re excited by the ketogenic diet, but you just can’t survive with some desserts? Don’t worry – we’re here to help! Check out this giant list of delicious ketogenic dessert recipes we’ve compiled.

We’ve got everything from ketogenic cookies to mint chocolate chip ice cream!

Just a quick note before you jump into these delicious dessert recipes…

  1. Many of the keto recipes use some form of non-caloric sweetener to make these desserts sweet. While we think it’s better to avoid all sweeteners on a ketogenic diet, it’s clearly not possible when it comes to creating desserts. We try to stick to pure stevia as our preferred non-caloric sweetener.
  2. None of these recipes contain dairy other butter or ghee. If you tolerate dairy ok, then feel free to use butter, but if you don’t tolerate dairy, then try to use cultured ghee instead as this removes most of the lactose and casein from butter (and so it’s not as problematic for most people).

Want to download the whole Ketogenic dessert recipes list as a PDF? Just click the green button below and we’ll send it over.

Click Here To Download This Entire List of Ketogenic Dessert Recipes

Table of Contents For Ketogenic Dessert Recipes

Click to jump to a specific section:

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How Many Carbs In Nuts And Seeds?

Louise Hendon | May 6

If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily.  And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.

There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.

We've listed below the carbohydrate content of various nuts and seeds.  We've also calculated the net carbohydrate count for you.

Net Carbs = Total Carbs - Fiber

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28.  And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it).  Please feel free to pin it and embed it on your site.

Get This List of Nuts/Seeds Net Carbs Emailed To You!

Net Carbs in Nuts and Seeds

For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of these where it was available. We’ve organized the table so that it goes from high net carbs to low net carbs. In particular, we think brazil nuts are fantastic. They’ve got very few net carbs and lots of minerals that you might be deficient in like selenium.

All the nutritional data is for raw nuts and seeds and the numbers are based of 100 grams of the nut or seed. (We also included peanuts in this list even though they’re not a nut or seed because many people think of them as a nut.)

Nuts and Seeds, raw, 100g

Calories in 100g

Total carbohydrates in 100g

Total fiber in 100g

Total sugar in 100g

Net Carbohydrates in 100g

Chestnuts

213

45.54

8.1

NA

37.44

Pumpkin Seeds

446

53.75

18.4

NA

35.35

Cashews

553

30.19

3.3

5.91

26.89

Pistachios

560

27.17

10.6

7.66

16.57

Hickory Nuts

657

18.25

6.4

NA

11.85

Sesame Seeds

573

23.45

11.8

0.3

11.65

Sunflower Seeds

584

20

8.6

2.62

11.4

Pine Nuts

673

13.08

3.7

3.59

9.38

Almonds

579

21.55

12.5

4.35

9.05

Chia Seeds

486

42.12

34.4

NA

7.72

Peanuts (not a nut, it's a legume)

567

16.13

8.5

4.72

7.63

Coconut, dried and unsweetened

660

23.65

16.3

7.35

7.35

Walnuts

654

13.71

6.7

2.61

7.01

Hazelnuts

Macadamia Nuts

Hemp Seeds

Pecans

Brazil Nuts

Flax Seeds

628

718

553

691

659

534

16.7

13.82

8.67

13.86

11.74

28.88

9.7

8.6

4

9.6

7.5

27.3

4.34

4.57

1.5

3.97

2.33

1.55

7

5.22

4.67

4.26

4.24

1.58

Infographic – How Many Carbs Are In Nuts And Seeds

Please feel free to pin this infographic on the carb count of nuts and seeds. If you have a website that you’d like to put this onto, just use our simple embed code so you can credit us for our work.

Carb Content of Nuts and Seeds http://paleomagazine.com/carbs-in-nuts-and-seeds #paleo #primal #health #diet


Images: Copyright (c) Natis from Fotolia and Mariya Chorna from Flickr

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Blogger Spotlight – Eileen Laird

Louise Hendon | May 4

Eileen Laird is the founder of Phoenix Helix and author of A Simple Guide to the Paleo Autoimmune Protocol, which we reviewed here. Check out her Podcast, and follow her on Facebook, Instagram, and Pinterest.

1. What got you interested in the Paleo/AIP lifestyle?

Developing rheumatoid arthritis (RA). I was health-conscious before that – I ate organically, exercised regularly, but honestly paleo wasn’t even on my radar. When RA came into my life fast and furious, disabling me within 6 months, I scoured the internet looking for hope and found the AIP.

2. What excites you most about writing/blogging and helping people get healthier?

Autoimmune disease rolls through people’s lives like a wrecking ball. I love giving people hope again and helping them reclaim not only their health, but their joy in living.

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Should I Try Keto To Lose Weight?

Louise Hendon | May 1

This isn’t some article persuading you that the ketogenic diet is the best one in existence and that you should go try keto today or you’ll be missing out on some great life-changing phenomena! But, if you have been considering a ketogenic diet for weight loss, then it behooves you to learn the facts and figure out if you’re one of the people that a keto diet could benefit.

Jump to a specific section of “Should I Try Keto To Lose Weight”

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Creamy Cauliflower Mash Recipe [Paleo, Keto, AIP]

Louise Hendon | April 29

I love it when people try this recipe and think it’s mashed potatoes. This amazing creamy Paleo side dish is made only from cauliflowers. Then by adding in coconut milk and ghee and blending it really really well, you can create a super creamy and delicious dish that will fool your family and friends.

If you’re not on AIP (Paleo Autoimmune Protocol), then add in a bit of vanilla extract or use alcohol-free vanilla extract. The vanilla really adds to this creamy cauliflower mash recipe.

This dish is also great for those looking to lose weight but miss their mashed potatoes or those who have blood sugar issues as this creamy cauliflower mash recipe is very low in carbohydrates, and the fats in the dish also helps to not spike your blood sugar.

Personally, I think it just tastes amazing. Even just thinking about it makes me hungry!
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What’s the Difference Between a Paleo and Gluten-Free Diet?

Louise Hendon | April 25

I’ve often gotten asked what the difference between a Paleo and Gluten-Free diet is, and so in this post, I hope to get across to you the main differences as well as why I think Paleo is generally better than GF despite some similarities.

There’s also an infographic down below – please feel free to pin or embed it on your own website.

I’ll start by quickly defining each diet, and then the section after that will list the main differences between Paleo and Gluten-Free.

What is a Gluten-Free Diet?

Generally, most people who are on a gluten-free diet just avoid gluten. So you’ve probably seen in health food markets or even in your local supermarket tons of packaged foods labeled gluten-free (or GF). What that means is that they don’t contain the protein called gluten, which is found in grains like wheat, barley, rye.

Often, instead of wheat, these gluten-free products contain other grains. So, gluten-free bread may be made from rice flour instead, and to make up for the taste difference, gluten-free packaged goods often contain additional sugar, preservatives, coloring, seed oils, etc.

I know this is a generalization since many diets, including Paleo, Primal, and most versions of low carb or keto are also gluten-free diets. And healthy kale chips can labeled gluten-free too.

But, gluten-free just means no-gluten. It doesn’t necessarily mean anything else. And while gluten is probably problematic regardless of whether you’re celiac or not, it’s not the only food that could be problematic to your health and weight.

PALEO VS GLUTEN-FREE - What's the difference - http://paleomagazine.com/difference-between-paleo-gluten-free #paleo #glutenfree

What is a Paleo Diet?

The Paleo diet started off as a diet based off what humans ate in prehistoric times – the premise was that if humans have been thriving on those foods for so many millennia, then we must be adapted to eat it. And foods like wheat have entered our food systems very recently when you compare it to how long humans have been in existence.

Often, the Paleo diet is compared to that of more recent hunter-gatherer tribes, who ate grain-free diets.

In the strictest form, a Paleo diet eliminates all grains (not just the gluten-containing grains), all legumes (including soy and peanuts), all processed sugars, all seed and vegetable oils, and all dairy.

In more practical forms, Paleo eaters use what our ancestors ate as an initial model and then also look at the modern science behind a food to evaluate whether its health benefits and practical concerns outweigh its health downsides. That’s why foods like white rice, potatoes, and foods like ghee, raw milk, and gluten-free tamari soy sauce are considered OK by most Paleo eaters.

Lastly, while Paleo is considered a diet by many, it does also have a lot to say about the importance of sleep, de-stressing, and exercise.

What’s the Difference Between a Paleo and Gluten-Free Diet?

Here’s an infographic to illustrate the difference between a Paleo and Gluten-Free diet – feel free to pin this and share it. If you’d like to embed this infographic on your website, please use the embed code below in order to credit us for our work.


Differences Between Paleo and Gluten-Free #paleo #gf #glutenfree http://paleomagazine.com/difference-between-paleo-gluten-free

Just a quick note – I know there are many different versions of a Paleo or a Gluten-Free diet, so the differences listed below are generalizations.

The main differences between a Paleo and a Gluten-Free diet:

1. Gluten-Free focuses on whether a food contains gluten, where Paleo focuses on whether a food has been eaten by our ancestors for a long time.

Paleo advocates for the elimination of grains, legumes, dairy, processed sugar, and seed oils. For a more detailed list, you can download our Paleo diet food list here.

2. Paleo focuses on more than just food, but also aspects like sleep, de-stressing, and exercise.

It’s generally described that people in the very distant past slept more (during hours when there’s no sunlight and no electricity), weren’t as stressed (because there weren't so many modern day stressors like mobile phones, social media), and people walked and lifted heavy stuff a lot. Because Paleo incorporates these concepts, Paleo is often described as a lifestyle rather than a diet.

3. In general, Paleo is more geared toward weight-loss and healing a variety of health issues, whereas Gluten-Free is focused on helping those with celiac disease.

While many people also go on a gluten-free diet for weight-loss, in general, Paleo is more known for being a weight-loss and anti-inflammatory diet.

4. In general, a Paleo diet contains fewer carbohydrates than a general Gluten-Free diet.

This is because Paleo cuts out most foods that are naturally high in carbs, e.g., grains and legumes. However, as Chris Kresser points out, “Paleo does not equal low carb."

While a GF diet often helps those with celiac disease, some find that it’s difficult to heal their gut when they’re also introducing other foods that could be causing damage to their gut.

And often Paleo also helps people who aren’t diagnosed as celiac with a variety of symptoms.

An important note to celiacs: While Paleo eaters stay gluten-free most of the time, many of them don’t have huge incentive to avoid small amounts of gluten in foods like a sauce accompanying a dish at a restaurant or a stir-fry dish that uses regular soy sauce instead of gluten-free tamari sauce.

For example, I really enjoyed eating at Mums, a restaurant in Edinburgh that serves gluten-free sausages. However, when I recommended it to a gluten-free friend, I realized that I had no way of guaranteeing that the food there wouldn’t be contaminated with gluten since I don’t feel any symptoms from small amounts of gluten. Luckily, he was pretty knowledgeable and tested it out himself and found that he also didn’t suffer any symptoms. So, while Paleo is gluten-free, it might not be as gluten-free as you might need it to be.

Why is Paleo healthier than Gluten-Free?

In the end, you can make every diet healthy or unhealthy. You can eat Paleo brownies laden with almond flour and honey daily or you can eat GF bread made with rice flour, and both would not be great for your health or weight. Or you can eat a gluten-free diet filled with fresh vegetables and grass-fed beef and be healthier than most Paleo folks.

What I’m getting at is that whether you label your diet and lifestyle as Gluten-Free or Paleo doesn’t really matter. What matters is what you actually put into your body.

Whether you label your diet and lifestyle as Gluten-Free or Paleo doesn’t really matter. What matters is what you actually put into your body!

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Personally, I find sticking to a Paleo lifestyle helps me eat healthier as it means I can automatically say NO to pretty much all prepackaged food. This just decreases my likelihood of eating junk. And if I do want something sweet like a muffin, I have to take the time and effort to make it myself.

Images: Copyright (c) expressiovisual, minoandriani from Fotolia

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