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Tag Archives: healthy eating

Episode 123: All About the Ketogenic Diet with Dr. Will Cole

Dr. Will Cole Quote | Ketogenic Diet | Yoga Podcast

I’m so excited to share this interview with Dr. Will Cole! Dr. Cole is a functional medicine doc whose new book, Ketotarian, offers a mostly plant-based approach to the ketogenic diet that’s much healthier than the traditional bacon and bunless burgers regimen.

I’ve been on the ketogenic diet for a few years and I value Dr. Cole’s approach — it’s compassionate, research-driven,and balanced. Plus, it was a real treat for me to bounce all of my keto questions off of someone! I got to ask Dr. Cole:

* Is the ketogenic diet really suitable for everyone?
* What’s the science and history behind it?
* What’s his advice for balancing the strict aspects of keto without going overboard into orthorexia?
* If you’re in overall good health, how can keto be beneficial to you?
* We also talk about soy, lechtins, fancy cows, and the importance of self-compassion when approaching any eating plan.

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Ketotarian by Dr. Will Cole

Dr. Will Cole’s biography

Episode 15 with Rebecca Katz: Nourish Yourself With Cancer-Fighting Foods


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Best Tip for Healthy Snacking

Fig and Farmer's Cheese Tartine
Truth be told, I was never much of a fan of snacking. I don’t have natural self-control or discipline when it comes to food. I was a teeny tiny little fairy waif growing up. I exercised a ton, I was always hungry, and I ate whatever I pleased, whenever I pleased.

In my mid-twenties all of that changed, when, seemingly overnight, I put on enough weight that my cholesterol skyrocketed and I could not zip up my Banana Republic flat front pants. Ever since then I’ve been experimenting, trying to figure out which foods make me feel healthy and well without feeling whacko and deprived around food. It’s a constant work in progress since we are constantly evolving (read: aging) human beings.

Snacking never made sense to me until I worked with a nutritionist a few years ago. Until then, I didn’t plan for it. So I either ate mindlessly and — whoopsie! — the whole bag of pretzels was gone. Or I tried to be austere but those baby carrots just didn’t satiate me. I really still wanted a Frappucino.

This very specific bit of advice I got from my nutritionist colleague, Karyn Duggan, turned it around for me — are you ready? It’s very simple:

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Minty Watermelon Agua Fresca

Minty Watermelon Agua Fresca
This juicy mocktail is a summer favorite in our family. It’s so easy to make and super thirst-quenching! Plus, you’ll get a dose of antioxidants from the watermelon and the mint. (I’m a mocktail gal myself, but you could add a splash of rum or gin if you’re looking to take your cocktail game up a notch.)

Minty Watermelon Agua Fresca
Makes four servings

1 cup of ice (about 5 ice cubes)
2 cups chopped watermelon (seeds removed)
2 1/2 tablespoons freshly squeezed lime juice
2 tablespoons coarsely chopped mint
1 teaspoon agave nectar

1. Place the ice, watermelon, lime juice, and mint in a blender and mix until nearly smooth.
2. Garnish with a few coarsely chopped mint leaves and a wedge of lime.

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Smoothie Bowls

Strawberry Smoothie Bowl and Matcha Smoothie Bowl
The smoothie bowl is a trend that I’ve been loving. They’re hydrating and cooling, making them perfect for summer breakfast or an afternoon snack. They don’t require sugar or sugar substitutes and you still feel like you’re eating a treat. Jason calls them “ice cream.”

A healthy note: For the fruity bowls that don’t have yogurt, toppings are key. The nuts and seeds offer a balance of healthy fats and protein in addition to the carbohydrates from the fruit.

For each recipe, the how-to is the same: add the ingredients together in your blender and whiz away. The consistency will be thicker than a smoothie but not as thick as ice cream. Add your toppings and you’re good to go!

Simple Strawberry Bowl
3/4 cup frozen strawberries
1/4 cup ice
1 pitted date
1/4 cup of rolled oats
1 cup coconut milk

1/2 cup strawberry slices
1/2 cup banana slices
1/4 cup of sliced almonds
1 tablespoon chia or flax seeds

Matcha Green Tea Bowl
3 teaspoons of matcha powder
1/2 banana
1/2 cup whole milk organic yogurt
1/4 cup ice
3 pitted dates
1 cup coconut milk

2 tablespoons shredded coconut
1 tablespoon cacao nibs


Mango Hempseed Smoothie Bowl
Tropical Mango Smoothie Bowl
3/4 cup of mango
1/4 cup ice
1 pitted date
1/4 cup of rolled oats
1 cup coconut milk

1 1/2 tablespoon hemp seeds
1/2 cup blueberries

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