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E-grāmata: Paleo-Ketogenic: the Why and the How

3.94/5 (22 ratings by Goodreads)
  • Formāts: EPUB+DRM
  • Izdošanas datums: 17-Mar-2022
  • Izdevniecība: Hammersmith Health Books
  • Valoda: eng
  • ISBN-13: 9781781612187
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  • Formāts: EPUB+DRM
  • Izdošanas datums: 17-Mar-2022
  • Izdevniecība: Hammersmith Health Books
  • Valoda: eng
  • ISBN-13: 9781781612187
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How to implement a paleo-ketogenic diet and take control of your gut health

Sarah Myhill and Craig Robinson’s new book brings together all the guidance offered across their many other publications to show why a paleo-ketogenic diet is evolutionarily correct, and therefore the healthiest option, and how it can be practiced affordably, easily, and sustainably so that chronic “diseases of civilization” can be prevented or reversed. Discover how to prevent the “upper fermenting gut”—the cause of the current epidemic of esophageal cancer and other digestive problems. Find out how to clear out chronic infections and toxins and what to expect while doing so. Pick and choose from a selection of delicious low-carb whole-food recipes that will provide a high level of nutrients in the right balance. Just do it!

Acknowledgements x
About the Authors xi
Preface xiii
1 The Why
1(16)
Why we should all be eating a paleo-ketogenic (PK) diet
3(2)
Why ketogenic
5(1)
Carbohydrates and disease
5(1)
The glycogen sponge
6(1)
The fermenting upper gut
7(1)
The common carbohydrate-driven medical problems
8(1)
Why paleo? No dairy
9(5)
Why paleo? No gluten grains
14(1)
The starting point to prevent all disease
14(3)
2 What is the PK diet?
17(14)
Low carbohydrate
18(1)
What to eat
19(2)
Micronutrient supplements
21(3)
What the PK diet is not
24(7)
3 Balancing up the PK diet
31(16)
Calories: make sure you are eating enough
31(3)
Protein: not too little, not too much
34(2)
Fibre: for the microbiome, fuel and more
36(1)
Fats and oils: essential fuels, building materials and hormone precursors
37(3)
Carbohydrates
40(1)
Eat seasonally for variety
41(1)
Bone broth: providing the raw materials for connective tissue
42(3)
Timing
45(1)
Conclusion
45(2)
4 Getting started
47(8)
Knowing you are in ketosis
48(3)
The benefits of being in ketosis
51(2)
The unexpectedly complicated journey
53(2)
5 Troubleshooting: diet, detox and die-off (DDD) reactions
55(10)
Diet reactions
55(3)
Detoxification reactions
58(1)
Die-off (Herx) reactions
59(1)
DDD symptoms
59(1)
Principles of treatment of DDD reactions
60(1)
The longer term
61(2)
Part II The How
63(2)
6 The PK pantry
65(6)
Cupboards
66(1)
Fridge
67(1)
Deep freeze
67(1)
Garden
67(1)
Equipment
68(1)
The best fats you can buy
69(2)
7 Meals for those challenged by energy, time and/or inclination
71(10)
Meal suggestions
72(1)
Your weekly PK shop (by Craig)
73(8)
8 The PK bakery
81(16)
How to make PK buns or loaf in minutes
82(3)
Taste
85(1)
PK bread options
86(11)
9 The PK dairy
97(4)
No-cook quickly-prepared alternatives to dairy
98(1)
Dairy-substitutes that need time, energy and inclination
99(2)
10 PK breakfasts
101(6)
Cooked breakfast with minimal time and effort
103(1)
Recipes
104(3)
11 PK starters
107(6)
Recipes
108(5)
12 PK main courses: stews and roasts
113(6)
Stews
113(1)
Roasts
114(3)
Sauces for meat dishes
117(2)
13 PK salads, coleslaws and dressings
119(6)
PK salad ingredients
120(2)
Salad dressings
122(1)
The Golden Rule
123(2)
14 Puddings, sweets and sweeteners
125(8)
PK puddings and treats
127(6)
15 PK snacks
133(8)
Recipes
134(7)
16 Herbs and spices
141(6)
Which herbs and spices to use
143(2)
Good antimicrobials and great taste
145(2)
17 PK salt: Sunshine salt
147(8)
Essential salts
148(7)
18 Fermented foods
155(8)
Sauerkraut
157(2)
Kefir
159(1)
Kvass
160(3)
19 PK water
163(4)
Ensuring good quality water
165(1)
Bottled water
165(2)
20 Feasting and alcohol
167(4)
21 Vegetarians and vegans
171(4)
Problems with vegetarian and vegan (Vs) diets
172(3)
22 The carnivore diet
175(8)
What is the carnivore diet?
176(1)
Recipes
177(6)
23 Fasting: a great therapeutic tool
183(6)
Why fasting is such a great tool
184(2)
How to go about fasting
186(3)
24 Easy weight loss with the PK diet
189(4)
The How in more detail
190(3)
Appendices
193(18)
Appendix 1 The carbohydrate content of common foods
195(6)
Appendix 2 Kitchen equipment -- needs over and above the usual
201(1)
Appendix 3 Checklist of the PK diet and lifestyle
202(5)
Appendix 4 Further sources of information
207(4)
Glossary 211(24)
Useful resources and products 235(4)
References 239(5)
Index 244
Dr Sarah Myhill qualified in medicine (with Honours) from Middlesex Hospital Medical School in 1981 and has since focused tirelessly on identifying and treating the underlying causes of health problems, especially the 'diseases of civilisation' with which we are beset in the West. She has worked in NHS and private practice and for 17 years was the Hon Secretary of the British Society for Ecological Medicine, which focuses on the causes of disease and treating through diet, supplements and avoiding toxic stress. She helps to run and lectures at the Society's training courses and also lectures regularly on organophosphate poisoning, the problems of silicone, and chronic fatigue syndrome. Visit her website at www.drmyhill.co.uk Craig Robinson took a first in Mathematics at Oxford University in 1985. He then joined Price Waterhouse and qualified as a Chartered Accountant in 1988, after which he worked as a lecturer in the private sector, and also in The City of London, primarily in Financial Sector Regulation roles. Craig first met Sarah in 2001, as a patient for the treatment of his CFS, and since then they have developed a professional working relationship, where he helps with the maintenance of www.drmyhill.co.uk, the moderating of Dr Myhill's Facebook groups and other ad hoc projects, as well as with the editing and writing of her books.