Paleo-Ketogenic: The Why and the How

by Sarah Myhill, Craig Robinson

Overview

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!

Product Details

ISBN-13:	9781781612170
Publisher:	Hammersmith Books Limited
Publication date:	04/28/2022
Pages:	220
Product dimensions:	8.50(w) x 6.70(h) x 0.70(d)

About the Author

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, latterly as a naturopathic doctor, 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.

Table of Contents

Acknowledgements x

About the Authors xi

Preface xiii

Part I The Why 1

1 Why we should all be eating a paleo-ketogenic (PK) diet 3

Why ketogenic 5

Carbohydrates and disease 5

The glycogen sponge 6

The fermenting upper gut 7

The common carbohydrate-driven medical problems 8

Why paleo? No dairy 9

Why paleo? No giuten grains 14

The starting point to prevent all disease 14

2 What is the PK diet? 17

Low carbohydrate 18

What to eat 19

Micronutrient supplements 21

What the PK diet is not 24

3 Balancing up the PK diet 31

Calories: make sure you are eating enough 31

Protein: not too little, not too much 34

Fibre: for the microbiome, fuel and more 36

Fats and oils: essential fuels, building materials and hormone precursors 37

Carbohydrates 40

Eat seasonally for variety 41

Bone broth: providing the raw materials for connective tissue 42

Timing 45

Conclusion 45

4 Getting started 47

Knowing you are in ketosis 48

The benefits of being in ketosis 51

The unexpectedly complicated journey 53

5 Troubleshooting: diet, detox and die-off (ODD) reactions 55

Diet reactions 55

Detoxification reactions 58

Die-off (Herx) reactions 59

DDD symptoms 59

Principles of treatment of DDD reactions 60

The longer term 61

Part II The How 63

6 The PK pantry 65

Cupboards 66

Fridge 67

Deep freeze 67

Garden 67

Equipment 68

The best fats you can buy 69

7 Meals for those challenged by energy, time and/or inclination 71

Meal suggestions 72

Your weekly PK shop (by Craig) 73

8 The PK bakery 81

How to make PK buns or loaf in minutes 82

Taste 85

PK bread options 86

9 The PK dairy 97

No-cook quickly-prepared alternatives to dairy 98

Dairy-substitutes that need time, energy and inclination 99

10 PK breakfasts 101

Cooked breakfast with minimal time and effort 103

Recipes 104

11 PK starters 107

Recipes 108

12 PK main courses: stews and roasts 113

Stews 113

Roasts 114

Sauces for meat dishes 117

13 PK salads, coleslaws and dressings 119

PK salad ingredients 120

Salad dressings 122

The Golden Rule 123

14 Puddings, sweets and sweeteners 125

PK puddings and treats 127

15 PK snacks 133

Recipes 134

16 Herbs and spices 141

Which herbs and spices to use 143

Good antimicrobials and great taste 145

17 PK salt: Sunshine salt 147

Essential salts 148

18 Fermented foods 155

Sauerkraut 157

Kefir 159

Kvass 160

19 PK water 163

Ensuring good quality water 165

Bottled water 165

20 Feasting and alcohol 167

21 Vegetarians and vegans 171

Problems with vegetarian and vegan (Vs) diets 172

22 The carnivore diet 175

What is the carnivore diet? 176

Recipes 177

23 Fasting: a great therapeutic tool 183

Why fasting is such a great tool 184

How to go about fasting 186

24 Easy weight loss with the PK diet 189

The How in more detail 190

Appendices 193

Appendix 1 The carbohydrate content of common foods 195

Appendix 2 Kitchen equipment - needs over and above the usual 201

Appendix 3 Checklist of the PK diet and lifestyle 202

Appendix 4 Further sources of information 207

Glossary 211

Useful resources and products 235

References 239

Index 244