Healing through education, nutrition and exercise instead of medication

What to eat? What to avoid?

The first thing to wrap your mind around …

The Ketogenic Macros … We know … When you first view that whopping 75% fat you think, “How on earth am I going to eat that much fat?”

When I started my ketogenic discovery, my research lead me to the healthiest fats which are MUFAs and PUFAs (mono- and poly-unsaturated fats, meaning the body breaks them down easier). However, I also discovered that some saturated fats like coconut oil and butter are equally important and have their own unique benefits that are vital to our body.

  • FAT

In this section, you will find some basic food guidelines which will help you understand how…

… Ketogenic lifestyle is the best way to lose fat…

… for those who deal with chronic conditions such as PCOS, Hypothyroidism, Metabolic Resistance, Type II Diabetes, Syndrome X or those who are 50 lbs or more overweight.

It’s easy to incorporate healthy fats with “clean eating.”

  • Adding avocado to our meals gives us the revitalizing fats we need. Oooh your cells will be rejoicing!
  • We chose to cook or prepare food with olive oil, avocado oil, walnut oil, hazelnut oil… We just need to stay away from industrially manufactured, unnatural vegetable oils -oils from corn, canola, soybean, grape seed and the like.
  • Coconut oil… Oooh Coconut Oil… The benefits are astounding and the versatility is AMAZING. Just wait until you satisfy your sweet tooth with homemade freezer chocolate.
  • Enjoy nuts for once… Make sure you keep the pleasure around one ounce (28 grams) a day -due to the high amount of carbs contained in them!
  • Hit your daily macro target for “fat intake” by having desserts -fat bombs, sugar-free crust-less cheesecake (almond flour makes a great crust though), peanut butter cups… Oh, honey… you will not feel deprived.

And MyKetoPal’s “Recipes for Self-healing” conveniently eliminate the guessing.

What Shall We Eat? MyKetopal’s Recipes for Self-healing

Our self-healing ketogenic recipes are based on 75 % fat, 20 % protein and 5 % carbs.
By sticking to the below listed food groups, you will eliminate sugar from your diet while reducing your carbohydrate intake.
FATS In MyKetopal’s Recipes for Self-healing

Below are our preferred sources of healthy fats in the order of use rate in MyKetopal’s Ketogenic recipes:

  • Butter
  • Mayonnaise, full fat only (made with olive or avocado oil; not from seeds oils)
  • Olive oil
  • Coconut oil
  • Avocado oil
  • All kinds of animal fat (ghee, butter, lard, fat on meat -bacon, ribs)
  • Cheese (full-fat, aged, firm cheeses; not processed)
ANIMAL PROTEINS in MyKetopal’s Recipes for Self-healing


We eat a moderate amount of animal protein at each meal. While developing our Recipes for Self-healing, we use the surface size and thickness of our palm (fingers not to be included) for serving animal protein. This corresponds to about three to four ounces (85 – 110 gr).

Below are our preferred sources in the order of use rate for animal protein in MyKetopal’s Recipes for Self-healing:

  • Eggs
  • Meats from beef, lamb, pork and game
  • Poultry
  • Bacon, high fat pastrami
  • All natural and cured sausages (salami, chorizo, Turkish sucuk, etc.)
  • All seafood, not breaded or battered
  • All natural and cured meats (pancetta, Parma ham, Canadian ham, etc)
  • Homemade broths from beef, lamb, pork and game
  • Pork rinds (cracklings)
DAIRY in MyKetopal’s Recipes for Self-healing


We do not recommend consuming whole milk because of the high amount of lactose (a form of sugar, similar to fructose) contained in the whole milk. We also refrain from whole milk in our Recipes for Self-healing.

Below are our preferred sources in the order of use rate for dairy products in MyKetopal’s Recipes for Self-healing:

  • Heavy cream
  • Cream cheese
  • Cottage cheese
  • Hard cheeses
  • Half and half (use sparingly with your coffee as it contains some whole milk)
  • Soft cheeses
  • Full-cream Greek yoghurt (use sparingly as it contains some lactose -check the label for sugar content)
VEGETABLES In MyKetopal’s Recipes for Self-healing

In MyKetopal’s Ketogenic recipes, we regularly use vegetables as our primary source for fiber and carbs. In addition, we select our vegetables and fresh/dried herbs which have anti-inflammatory properties, and contain high fiber, potassium, vitamin C, phytonutrients and minerals. “Phyto” refers to the Greek word for plant. Phytonutrients protect plants (and us) from germs, parasites and fungi.

Below are our preferred vegetables in the order of use rate in MyKetopal’s Recipes for Self-healing:

  • All green leafy vegetables (kale, chard, spinach, lettuces, collared greens, etc)
  • Avocados
  • Cauliflower
  • Zuchini
  • Cabbage or Napa cabbage (highly recommended as it contains the much needed probiotics)
  • Peppers (hot peppers promote blood circulation, are anti-inflamatory and thermogenic)
  • Spring onions
  • Tomatoes (consume sparingly; two slices or 4 cherry tomatoes)
  • Broccoli (refrain from sprouted/blooming broccoli)
  • Olives (eat as much as you can)
  • Asparagus
  • Onions (consume sparingly and only yellow ones; purple and white onions contain high amounts of sugar)
  • Mushrooms
  • Sea weed (highly recommended as it boosts throid function)
  • Leeks (consume sparingly as it contains high amounts of sugar)
  • Artichoke hearts (jarred in olive oil)
  • Celery
  • Radishes
  • Fennel
  • Dandelion greens
  • Sauerkraut
  • Brussel sprouts
  • Eggplant (consume sparingly as it contains relatively high amounts of sugar)
NUTS AND SEEDS In MyKetopal’s Recipes for Self-healing


In MyKetopal’s ketogenic recipes, we regularly use nuts as our replacement for grains. Nuts and seeds are also great source of MUFA fats, vitamins, minerals and anti-oxidants.

Below are our preferred nuts and seeds in the order of use rate in MyKetopal’s Recipes for Self-healing:

  • Chia seeds (important support for digestion, high in omega-3s)
  • Almonds (lower blood-sugar levels, high in magnesium, potassium and vitamin E)
  • Walnuts (high in omega-3s)
  • Pecan nuts
  • Macadamia nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds (eat sparingly due to high carb content)
  • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)

We do not recommend cashews and peanuts because of considerably high carb content.


FLAVORINGS In MyKetopal’s Recipes for Self-healing

In our recipes we regularly use flavorings.  All flavorings are okay, provided that they do not contain sugars and preservatives or vegetable (seed) oils. Please check the label.

In our recipes for self-healing, we prefer to use pure essential oils (orange oil, lemon oil, cinnamon oil, peppermint oil), flavor extracts (vanilla extract, coconut extract, almond extract, rum extract) and liquid smoke.


SPICES & HERBS In MyKetopal’s Recipes for Self-healing

In our recipes we often use fresh and/or dried spices and herbs.

Below are our preferred spices and herbs in the order of use rate in MyKetopal’s Recipes for Self-healing:

  • Iodized sea salt
  • Ground pepper
  • Cilantro
  • Parsley
  • Basil
  • Mint
  • Cinnamon
  • Lemon Verbena
  • Dill
  • Tarragon
  • Oregano
  • Rosemary
  • Thyme
  • Cumin
  • Curry powder
  • Turmeric
  • Onion powder
  • Garlic


CONDIMENTS In MyKetopal’s Recipes for Self-healing

In our recipes we often use condiments which do not contain sugars, preservatives or vegetable oils.

  • Mayonnaise (check our recipe bank for home made mayo)
  • Cocoa
  • Capers
  • Vinegar (refrain from balsamic vinegar due to high sugar content)
  • Dijon mustard
  • Sugar free ketchup
  • Mustard
  • Sugar free pancake syrup
  • Chili paste (check the label for sugar content)
  • Pickled vegetables
  • Hot sauces (check the label for sugar content)
  • Salsa (check the label for sugar content; don’t consume more than two table spoons; contains excessive amounts of tomatoes and onion)


SWEETENERS In MyKetopal’s Recipes for Self-healing

In our recipes we use stevia as our primary source for sweetness.

Erythritol and Xylitol granules are acceptable alternatives to stevia.

What Foods Are Excluded From MyKetopal’s Recipes for Self-healing?

By avoiding the below listed foods, you will eliminate insulin spikes -one of the causes for most chronic illnesses.

The BIGGEST lie of all and why this nonsense keeps you sick

Uh huh. You heard it… The food industry’s “diet” and “health” foods are full of it. Big time. I spent years and countless dollars on these “healthy” foods and not only did I not lose a darn pound, but I kept falling off the dieting wagon. Why? because these foods are LOADED with the same thing that keeps our bodies addicted… SUGAR, labeled or hidden. So, if you are consuming a 100 calorie pack of treats and thinking, “Hey look! I can have my junk food because now it’s healthy, only 100 calories… It’s all about moderation,” then honey, you are in deep, deep denial.

The big food industry spent millions on the, “It’s about moderation” campaign tricking people into believing that, yes, they can have their cake AND yes, they can eat it to. I am sorry to say… It is a PACK of LIES. And W8 W@tchers I’m talking to you too!

Stay away from these foods and anything like them:

  • All forms of “100 calories” snacks
  • Granola bars
  • Protein bars and fake “low carb” bars -Atkins, Quest, Pureprotein, …
  • Fake “low carb” candies -Atkins, Russell Stover, Hersheys, Reeses, …
  • Frozen “diet” meals -Weight Watchers, Lean Cuisine, Kashi, Amy’s, …
  • Wrap sandwiches; this one is a HUGE lie. Yup, it’s a burrito in disguise.
  • Dried Fruit; these are packed with fructose, another hard to digest sugar.
  • Snack foods: Veggie crisps, baked potato chips, pretzels, trail mixes
  • Tofu, tempeh, seitan, Kashi cereals; all soy, just stay away.
  • Meatless fake meats. Oh honey, this stuff is a whammy. Totally messes up the thyroid. Why? Because this fake meat is made out of soy and gluten.

Baked goods are no good

  • All flours from grains –wheat, corn, rye, barley, pea, rice flours, etc.
  • All forms of bread
  • Crackers, cracker breads
  • Cakes, biscuits, confectionary
  • Corn products –popcorn, polenta, corn thins, maize

Grains drain

  • Wheat
  • Oats
  • Barley
  • Rye
  • Corn
  • Amaranth
  • Quinoa
  • Brans
  • Buckwheat
  • Millet
  • Breakfast cereals, muesli, granola of any kind

Stay away from these troublemakers...

Ok, I know we all love the pasta… But these foods cause absolutely the worst havoc in the body. First of all, the gluten that they contain really screws up the thyroid. Secondly, the carbohydrate content is enough to make you slap your sibling.

  • Pastas, noodles
  • Rice
  • Rice cakes
  • Couscous
  • Bulgur
  • “Breaded” or battered foods
  • Thickening agents such as gravy powder, maize starch or stock cubes

Liquid Lies

Yes… I said it. Liquid lies. Now think about it, how many of you have spent YEARS upon YEARS drinking diets sodas and you are still the same darn weight or even heavier?

I know what you are thinking… But they are sugar free! Well, I have news for you… Those diet drinks are totally deceptive. The sucralose, aspartame and saccharine in those sodas spike your blood sugar as much as or even MORE than a regular sugary soda. Blame the bacteria in your gut.  It messes with the makeup of micro-organisms in your stomach. One study I came across was quite telling. Researchers added saccharin, sucralose, or aspartame to the drinking water of mice and found that their blood sugar levels were higher than of those which drank only sugar water -no matter whether the animals were on a normal diet or a high-fat diet. So, that can of “Zero” that you are drinking right now is a big fat can-o-lies.

Now, lets look at regular sugared drinks. First off, the regular sodas are loaded with high fructose corn syrup. What gets me is how some soda companies are tooting, “oooh… We are now using REAL CANE SUGAR!” How healthy! Right? Wrong. It’s simply wrong how big food industries are playing with our sense of what is healthy. Sugar FEEDS cancer. Pure and simple.

There are 9 teaspoons of sugar in every can of coke. That’s right 9. I don’t know about you, but if I can’t sit there and eat 9 teaspoons of sugar, why on earth would I drink it?

If you MUST drink soda, go with a stevia sweetened one like ZEVIA. Many people don’t like the taste of stevia immediately… I was one of those… But I have news for you, your taste buds will adjust. Trust me on this.

Steer clear from these beverages:

  • Fizzy drinks (sodas) of any description other than pure carbonated water
  • Lite, zero, diet drinks of any description
  • Energy drinks of any description
  • Liquor
  • Wine
  • Beer (if not chronically ill, you may enjoy an occasional Michelob Ultra)

Gnarly Fats

There are fats, then there are fats. The gnarly fats that I’m talking about are the vegetable oils and hydrogenated trans fats.

The main problem with most of these oils is that they are way too high in Omega-6 polyunsaturated fatty acids.

Both Omega-3 and Omega-6 fatty acids are so-called essential fatty acids, meaning that we need some of them in our diet because the body can’t produce them.

Throughout evolution, humans consumed a certain ratio of Omega-3 and Omega-6. Our Omega-6 : Omega-3 ratio used to be about 1:1. However, in the past century or so, this ratio in the western diet has shifted drastically, all the way up to 16:1.

When the Omega-6:Omega-3 ratio shifts too high in favor of Omega-6, bad things start to happen in the body. The excess Omega-6 fatty acids build up in our cell membranes and contribute to inflammation. Inflammation is an underlying factor in some of the most common western diseases and include cardiovascular disease, cancer, diabetes, arthritis and many, many others.

Bottom Line: Seed oils are high in Omega-6 fatty acids. Eating an excess of Omega-6 can lead to increased inflammation in the body and potentially contribute to disease.

Steer clear away from these fats

  • Most vegetable seed oils (sunflower, canola, grape seed, cottonseed, …)
  • Corn oil
  • Commercial sauces, marinades and salad dressings
  • Hydrogenated or partially hydrogenated oils
    • Margarine
    • Vegetable oils
    • Vegetable fats

Big time dairy don'ts

If we are doing this together, then let that milk go dear… And also that wonderfully “sweet” coffee creamer you are hooked on. Remember this is a lifestyle change that WILL get you there, and getting there starts with breaking your sugar addiction. Simply use real cream for your coffee. It will taste better and is good for you.

Besides the sugar in the milk and creamer, let go of that Velveeta please. First off all, it’s not real cheese. It is milk proteins and whey mixed with powdered high fructose corn syrup, starch and hydrogenated oil that’s been emulsified with annatto coloring and cheese flavoring. Toxic to the core. And I have to laugh when I see Kraft bragging about adding 2% milk to their gnarly slices. Oooh 2%! Wow, that’s like no milk. That’s not cheese. That is a pack of food industry lies that keeps us all sick and eventually develop cancer.

And that sugar-free snack pack that is hanging out, ready for your lunch tomorrow. That that nonsense has got to go too. It’s LOADED with starch.

Stay away from these products:

  • Whole or reduced-fat cow’s milk
  • Any fat-free dairy
  • Sweet and flavored coffee creamer
  • Condensed milk
  • Hydrogenated oil cheese spreads
  • Commercial spreads
  • Salad dressings
  • Commercial “sugar free” ice cream
  • Puddings -both regular and sugar free
  • Rice milk
  • Soy milk

You will surely enjoy unsweetened almond milk.