The CarbSmart Podcast CarbSmart.com

What About Cheat Days on Your Low-Carb Lifestyle?Links and Show Notes“How often should I have a cheat day?” There seems to be an assumption that cheat days are a good idea, something that should be built into a low-carb diet to keep people from feeling deprived.
I beg to differ.
Indeed, I’m not sure where the idea of a cheat day even comes from.
Obviously, it’s meant to appeal to people who cannot imagine just giving up carbs, not eating their favorite carby foods again. But people seem to think it’s a good idea, and that I cannot see.
I have written of the occasional indulgence – a term I prefer to cheat. “Cheat” implies that you’ll get away with something, and you never, ever do. Your body will notice. And I admit to a few handfuls of potato chips at a party now and then. I recall a cousin’s wedding where I ate a mini-chocolate cheesecake about an inch-and-a-half in diameter – maybe fifteen years ago.
When I first started, I would have an Indulgence for a holiday meal like Thanksgiving dinner – but I would eat a high protein breakfast that morning, eat one modest serving only of the carbs that really mattered to me – and be done. No leftover potatoes or stuffing or pie that night or over Thanksgiving weekend. Nuh-uh.
But never a whole day! And never a weekly, or bi-weekly, or even monthly thing. That way lies madness, not to mention failure.
Why? I’ll respond with a question of my own: If someone you loved was fighting alcoholism and had finally gotten sober, would you suggest that they have a cheat day once a week – start the day with mimosas, down some beers with lunch, go through a bottle or two of wine at dinner – and then expect them to be right back on the wagon the next day? No?
How about a two-pack-a-day smoker? If they finally managed to quit, would you suggest that they have a smoking day every couple of weeks so they wouldn’t feel deprived?
This is no way to kick an addiction.
Includes Dana’s Backwards Pizza Recipe
Website
https://CarbSmart.com
Find Hundreds of Articles and Delicious and Easy-to-Make Low-Carb Recipes by Dana Carpender
https://www.carbsmart.com/author/dana
Featured Recipe
Dana Carpender’s Backwards Pizza Recipe in the Show Notes.
Show Notes
https://www.carbsmart.com/podcast-14-what-about-cheat-days-on-your-low-carb-lifestyle.html

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Let’s Go to the Fair! How to Stay Low-Carb at Your County FairLinks and Show NotesSummer is here! And for many of us, especially those of us who live in rural-ish areas, that means a trip to the county fair.
Ah, yes, the county fair, home of deep-fried Snickers bars, corn dogs, elephant ears, and so, so much more. Too many folks simply assume that “It wouldn’t be the fair without !” and give themselves permission to gobble every carb in sight, many of them deep-fried in questionable oils, for the duration.

Should You Pause Your Low-Carb Diet for Special Occasions?I will, therefore, start by denying that “special occasions” give you a pass nutritionally. Your body neither knows nor cares that you’re at the fair; your blood sugar and inflammation levels will rise as high as the fireworks. Yes, I think that an occasional indulgence can work for some people.
But once you give yourself a pass for one special occasion, it’s amazing how many special occasions appear. “I can have one slice of cake on my birthday” becomes “I have to have cake because it’s my kid’s birthday,” then “It was Sheila’s birthday at the office, and everyone was eating cake, so. . .” In the same way, “It wouldn’t be the fair without cotton candy!” starts to bleed over into, “We’re at the shore for the weekend, I have to have frozen custard!” and “The Robertsons brought such a pretty red-white-and-blue cake to the Fourth of July barbecue, it would be rude not to have some.” Next thing you know, you’re indulging for International Talk Like a Pirate Day.
Also, some people can, indeed, have a modest indulgence and be right back on track with the next meal. I do this maybe three times a year with potato chips at a party, potato chips being my personal kryptonite. But many of us are addicted, whether to sugar, to wheat (William Davis, MD opened my eyes to the opioid-like addiction wheat can cause), or to carbs in general. I cannot count the times people have told me that they’d been doing great, lost a ton of weight, made huge strides in their health and energy, and were not even having cravings, until they decided, “I’m on vacation!” or “It’s Christmas!” or whatever other occasion they thought merited a “treat”, only to be sucked right back under. I hear from them ten months and forty pounds later. You must be ruthlessly honest with yourself.


Website
https://CarbSmart.com
Find Hundreds of Articles and Delicious and Easy-to-Make Low-Carb Recipes by Dana Carpender
https://www.carbsmart.com/author/dana
Featured Recipe
Seared Rib Eye with Gorgonzola Basil Butter Recipe
https://www.carbsmart.com/seared-rib-eye-with-gorgonzola-basil-butter-recipe.html
Show Notes
https://www.carbsmart.com/podcast-13-stay-low-carb-at-your-county-fair.html

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Dana Carpender’s 3 Question Interview with Christine Moore, Functional Nutritional Therapy PractitionerLinks and Show NotesWelcome to another three-question interview from CarbSmart. I’m Dana Carpenter, your trusted guide to everything low-carb. In these interviews, I ask a professional whose job, in some way, involves carbohydrate restriction, three-questions, and of course, listen to their answers.
In Episode 12 of the CarbSmart Podcast, I am interviewing Christine Moore, a functional nutritional therapy practitioner. Having talked to registered dietitians who embrace carbohydrate restriction about the fact that food corporations are a major source of funding, or college dietetics programs and the effect that has on what they are taught and what they are permitted to say to their clients.

What is a Functional Nutritional Therapy Practitioner (FNTP)?
A Functional Nutritional Therapy Practitioner (FNTP) is a professional who uses a holistic, foundational approach to nutrition to help individuals achieve optimal health. FNTPs focus on bio-individuality, recognizing that each person has unique nutritional needs. They emphasize nutrient-dense, whole foods and support overall wellness through dietary and lifestyle changes.
What do FNTPs do?
FNTPs assess clients’ health through detailed consultations, dietary evaluations, and functional assessments. They develop personalized nutrition plans tailored to the individual’s specific needs. These plans often include dietary modifications, lifestyle changes, and targeted supplementation. FNTPs educate clients on the importance of nutrient-dense foods and how to implement these changes in their daily lives.
How can FNTPs help someone with diabetes or who is overweight?
For individuals with diabetes or those struggling with weight management, FNTPs can offer significant support:
1 Diabetes Management
2. Weight Loss
3. Holistic Support
Website
https://CarbSmart.com
Find Hundreds of Articles and Delicious and Easy-to-Make Low-Carb Recipes by Dana Carpender
https://www.carbsmart.com/author/dana
Featured Recipe
Keto Low-Carb Cajun Chicken Packets Recipe
https://www.carbsmart.com/keto-low-carb-cajun-chicken-packets-recipe.html
Show Notes
https://www.carbsmart.com/podcast-12-3-question-interview-with-christine-moore.html

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Why Do We Equate Junk Food with Fun?CarbSmart Podcast Episode 11
28 years ago, I had a friend / massage client, my first career was as a massage therapist, whose husband ran a business as a jobber, buying out overstock and stuff from businesses that were closing down, and then selling it to places like Big Lots and Dollar Tree. I was at their house one day, giving Anna a massage, when her husband offered me a five pound bucket of cookies from a lot he'd just purchased.
I said, no thanks, I don't eat sugar or flour. He said, what? You don't have any fun anymore. It took every ounce of self-restraint. I had not to respond. I prefer sex. Thanks. I was reminded of this a while back when I was driving behind a Frito-Lay delivery truck beneath the Frito-Lay logo was the slogan.
Good fun.
Not an hour later watching Law and Order reruns, I saw an ad for blue bunny twist cones. Their slogan was. We make fun! And who hasn't heard of fun sized candy bars? We are surrounded by friends, acquaintances, and businesses who equate junk food With fun, and who do not hesitate to tell us so.
Have you turned down cake at a birthday party recently? Now I can do this without pushback, because I have a reputation as a hardcore nutcase low carber. No one expects me to eat cake, not at a birthday party, not at a wedding, not at any celebration. Fortunately, I also have a reputation for sprightly conversation, a sense of humor, the ability to tell a story entertainingly, and to listen to the stories of others, and a readiness to dance my butt off.
My friends have figured out that I am fun. My oddball diet, notwithstanding. But if you have not been doing this for nigh on 29 years, and made writing about it your career, chances are good that someone, somewhere, sometime, will try to convince you that passing up the junk food makes you a buzzkill. This is where I usually go into my suggestions regarding how to derail such pressure tactics, but I'll save that for another time.
Instead, I found myself thinking about how we came to equate junk food with fun, to the point where many people cannot imagine, say, enjoying an awesome movie, unless they also have a big bucket of popcorn or a bag of chips. How did this happen? For most of human history, I have a few ideas. First, for most of human history, sweets were expensive and hard to come by.

Links and Show Notes
Website
https://CarbSmart.com
Find Hundreds of Articles and Delicious and Easy-to-Make Low-Carb Recipes by Dana Carpender
https://www.carbsmart.com/author/dana
Featured Recipe
Low-Carb Coconut Scotchies Recipe
https://www.carbsmart.com/low-carb-coconut-scotchies-recipe.html
Show Notes
https://www.carbsmart.com/podcast-11-why-do-we-equate-junk-food-with-fun.html

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Dana Carpender Interviews Dr William Davis, Author of Wheat Belly & Super GutCarbSmart Podcast Episode 10
CarbSmart’s Dana Carpender interviewed William Davis, MD for her “3 Questions with” series.
Dr William Davis is a prolific writer and expert healthcare professional. He is the New York Times #1 bestselling author of the Wheat Belly series including his latest book, Super Gut. He is known for his advocating of some basic principles of nutrition and efforts to address common nutrient deficiencies caused by the consumption of wheat products and the disruption of the human microbiome.
Dr. Davis spent an informative hour talking with CarbSmart’s managing editor Dana Carpender. Read Dana’s review of Wheat Belly and Super Gut.

Question 1
If people were unsure about the effects of a particular food on their blood sugar, they should take their blood sugar measurement an hour after eating it, and if their blood glucose was over 120 mg/dL they should never eat that food again. Is that still your feeling or have you modified that in any way?

Question 2You have long advocated a low-carbohydrate diet but have said you're against a keto diet, at least as currently practiced. Since I have been in a mild state of ketosis for most of the past twenty-seven years, I'm curious as to why.

Question 3
Do you have any idea what the carb count of the Super Gut yogurt recipe you discuss in your Super Gut book is?

Bonus Question 4
Do you know of a particular species of bacteria that increases levels of dopamine?

Links and Show Notes
Website
https://CarbSmart.com
Dana’s Best & Easiest Sugar-Free Ketchup Recipe – New for 2024!
Show Notes
3 Question Interview with Dr. William Davis Author of Super Gut & Wheat Belly

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Let’s Go On A Low-Carb Memorial Day Cookout with Dana CarpenderCarbSmart Podcast Episode 9
Hey gang, you know what’s coming up? A holiday that doesn’t torpedo our diets! Boy, you gotta love Memorial Day weekend. Not only is it the official beginning of summer, not only do most of us have a long weekend off, not only will Miss Manners grant you permission to wear white shoes after this weekend, but it’s a holiday that isn’t centered around junk food.
Yippee! Indeed, what with all that cooking out, Memorial Day weekend is just made for low carbers. Add to that the fact that many of us have outdoor activities planned. Camping, hiking, biking, boating, volleyball, or just tossing a frisbee around, and you come up with a fun celebration where you might even drop a pound or two.

Your Low-Carb Cookout MenuOf course, you know that you can have all the grilled steak, burgers, and chicken you want, and ain’t that an improvement over the low-fat diet. But don’t forget about all the other grilling possibilities. How about a whole salmon stuffed with shredded scallions and herbs and paper-thin slices of lemon?
Tuna steaks, a boned, rolled leg of lamb, or how about pork chops? I’ve even been known to smoke a whole-brained turkey on my propane grill. Heavens. And it serves a crowd inexpensively. Hot dogs, brats, and smoked sausage are all popular grilling foods but approach these processed meats with caution. Anytime meat has been ground up and reformed, odds are that some sort of sugar has been added.

Hot Dogs, Brats, and Smoked SausageDoesn’t mean you can’t eat dogs, brats, or smoked sausage, but it does mean that you want to read the labels and choose the ones with the least added carb. Hot dogs run from one gram of carb per link All the way up to six grams, that’s a six hundred percent difference. For that extra five grams, you could have another light beer.
Brats and smoked sausage tend to run between one-half and one gram of carb per ounce. And you know you’re eating more than an ounce or two. So, choose the lowest-carb sausages you can find and eat them in moderation. Have half a brat, perhaps, and then a burger or some steak, too. You could smoke a rack or two of ribs, which gives you an excuse to spend five or six hours lazing around the patio, cold beverage in hand, occasionally adding wood chips to the fire, and splashing your ribs with mopping sauce.

Links and Show Notes
Website
https://CarbSmart.com
Dana’s Best & Easiest Sugar-Free Ketchup Recipe – New for 2024!
Show Notes: Let’s Go On A Low-Carb Memorial Day Cookout – CarbSmart Podcast Episode 9

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