 It’s not all fun and games when you’re living the low-carb lifestyle—but sometimes, it can be! Read on for a list of low-carb cocktails you can enjoy while following a ketogenic diet plan. First, here’s a simple rule of thumb: when consumed in moderation, any hard liquor can be considered acceptable by keto standards—either by itself or with plain, sugar-free sparkling water. Many sparkling waters contain zero everything, including calories, sugar, sodium, and, of course, carbs; just make sure you check the label or ask the bartender. For extra flavor, fresh lemon or lime juice is always acceptable. Whether you’re at home or at happy hour, these seven “ketolicious” cocktails won’t disappoint.  Vodka Soda: A simple, low-carb favorite.
What you’ll need:
Some like it sweet You don’t have to sacrifice sweetness in your low-carb cocktail fix. Each serving of this ketogenic simple syrup contains just 2 net carbs. What you’ll need:
Remember: If you choose to indulge in alcohol, it should always be in moderation. Enjoy responsibly. With all the keto-friendly cocktail options out there, you have yet another reason never to feel like you’re missing out on anything. Cheers!
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 The ketogenic diet has helped countless people who have struggled with managing their weight. But it is a diet that has now been split into two different diets: one diet’s been around for over 100 years; the other is a new spin for modern eating habits: How do you decide whether eating clean versus dirty keto is the right diet for you? Compared to the Standard American Diet (SAD), clean keto is not only used to help people lose weight, recent studies have also demonstrated it hosts a variety of health benefits that don’t include weight loss: Clean keto can help increase energy levels, promote brain function, and support athletic performance—for both professionals and amateurs alike.1 Those who have experienced the benefits of clean keto are understandably curious about the latest version of the diet, known as “dirty keto,” and how it holds up against eating clean. Let’s take a closer look.
Keeping it clean. The clean keto diet is based on the idea that eating a fixed macronutrient breakdown of mostly healthy fats, high-quality protein in moderation, and restricted carbohydrates (less than 50 grams per day) provides your body with the fuel you need to lose body fat without hunger, weakness, and fatigue.2 The reduction in carb intake puts your body into a metabolic state called “nutritional ketosis.”3 During this nutritional ketosis, your body no longer relies on glucose as a primary energy source. Instead, your liver converts fat into ketones–which are a great source of fuel for both your body and brain. Ketones also increase the brain-derived neurotrophic factor (BDNF), which works to support your brain’s existing neurons while encouraging new neuron and synapse growth.4 On the clean keto diet, you get most of your calories from healthy fats found in foods like avocados, grass-fed butter, olives, olive oil, coconut oil, nuts, and seeds. However, keep in mind that some nuts and seeds are better than others. You’ll want to choose those that are high in fats and lower in carbs; brazil nuts, almonds, walnuts, chia seeds and flaxseed are all good options. You can also eat all of the nonstarchy, leafy vegetables you want, as well as other low-carb vegetables like broccoli, peppers, cauliflower, green beans, asparagus, cucumber, and zucchini. In moderation, eat protein in the form of grass-fed meats, pasture-raised poultry, cage-free eggs, and wild-caught fish. Finally, if you want to reach for something sweet, 90% dark chocolate is your best option. On the list of what not to eat? For starters, remember that the clean keto diet restricts the intake of carbohydrates to achieve a shift from glucose to ketones as a primary fuel source. In order to avoid food high in carbs, limit fruit consumption—as it’s higher in sugar content–and forego fruit juice altogether. You should also avoid grains or starches such as rice or pasta, beans or legumes, root vegetables, and any low-fat or diet products, as they are typically highly processed and high in carbs. Let’s talk dirty (keto)Dirty keto follows the same macronutrient breakdown of fats, protein, and carbs as clean keto, with one major difference: It doesn’t matter which foods those macros come from. That is to say, on the dirty keto diet, instead of choosing good fats, like wild-caught salmon, grass-fed butter, and avocado, you eat a fast-food burger (without the bun), processed cheese, and pork rinds. Can you lose weight by following the dirty keto diet? Possibly. But the benefits halt there—and there are remarkable health drawbacks from the dirty keto diet that you should be aware of, too. For starters, this keto diet is missing vital micronutrients like vitamins, minerals, and enzymes that are necessary to your overall health. Furthermore, processed foods are usually high in sodium, which can lead to bloating and inflammation. You’re also more likely to regain the weight you lost and experience more cravings and less satiety. Dirty keto foods can trigger these cravings, bloating, and feelings of withdrawal which are symptoms commonly associated with what is known as the “keto flu.” You are what you feed your brainIn a healthy digestive system, the cells that form the paper-thin lining of the small and large intestines are packed very closely together. In fact, they’re so close that under normal, healthy conditions, only digested food (solutes) and water—can and should—enter the bloodstream. But when there is intestinal inflammation or inappropriate dietary intake, the tight junctions of the gut lining can easily be disrupted and become too porous. Diets high in chemical-laden processed foods—such as those often consumed on the dirty keto diet—can damage the gut lining and force it to become more permeable. These same factors also affect the balance of both the trillions of beneficial and harmful bacteria in the gut. When this balance is disturbed, harmful bacteria can get the upper hand and cause an increase in gut permeability. The result is intestinal hyperpermeability, or “leaky gut.” This condition can allow toxins, bacteria, undigested food particles, and other undesirable gut contents to enter the bloodstream and circulate to the rest of the body, including your brain. Not only does your gut affect your mental state in how you feel physically, but the reverse is also true: Your mental state affects your gut and gut health. This makes following the clean keto diet a better choice for your brain’s health. While dirty keto follows the same macronutrient breakdown as clean keto, there are marked differences in the two diets and their respective impacts on the body (and brain). A dirty keto meal can be a placeholder while you’re in a pinch, but it shouldn’t be part of an ongoing healthy eating regimen. Instead, by following a clean keto diet, you’ll not only find success losing weight and gaining energy, but you’ll also provide your brain with longer-lasting, healthier fuel. References:
 How many of your patients complain of fatigue and lack of energy? These symptoms may be indicators that your patients might benefit from a metabolic detoxification program. Metabolic detoxification is the body’s natural ability to metabolize, neutralize, and excrete potentially harmful substances while temporarily reducing incoming potentially harmful chemicals or pollutants. A metabolic detox program supports this natural process when the body is unable to keep up with its toxic load.
Why detox? It’s not just a fad. Metabolic detoxification supports liver function and can help patients shift poor dietary habits, and since they may feel an immediate difference, it can help improve compliance. Setting up a group detox connects patients with similar needs and desired outcomes, and it may benefit the practitioner as well: Since group sessions allow for cost sharing, it’s more affordable for the patients, which can inspire more patients to participate. Get started. You can determine which patients will benefit most from a detox by having them respond to a detox screening questionnaire. This could be used as a subjective review of the patient’s systems along with your physical examination to determine to what extent detoxification support may help and the ideal duration of detoxification. You’ll also be able to use the responses as a baseline to evaluate progress following the detox protocol. Based on the number of patients who express interest in learning more, set a date and location for your presentation. Create a flier to hand to patients or leave at your front desk. Print out a sign-up sheet for patients to register immediately before or after a clinic visit. Promote the session on your social media and sharing sites. Suggest that your patients invite their spouses or friends if they feel they would be interested or may be good candidates. As an incentive, you might consider waiving the registration fee for patient partners. Finally, order enough detox kits to have on hand for purchase based on the number of attendees who register. Remember, people will be more likely to participate in the group detox if they can start quickly and don’t have time for their excitement to wane. Create your presentation. As you pull your presentation together, there are several elements that should be included:
After the event. Create a group email list or a social media site where patients can regularly “check in” with you (and one another) for added support during the detox process. This added social support and encouragement is helpful for successful outcomes. Follow up with patients several times during the process as well as afterward to get feedback on their progress and to get feedback for future group detox events. Additional event tips. In addition to guidance provided throughout this post, here are a few additional tips to help you and your patients get the most out of the event:
Ready to get your group detox started? Follow these guidelines to help ensure it’s a success! Submitted by the Metagenics Marketing Team  Many of us (men and women) have had moments where we sneezed and lost control of our bladder, or we had a coughing attack and sprang a little “leak.” But for women in menopause, urinary leakage can occur more frequently and cause embarrassment and concern. Urinary incontinence is actually common during this time in a woman’s lifespan and can be the result of one or more causes. Fortunately, there are many ways to address this problem.
What is urinary incontinence?Simply put, urinary incontinence is the involuntary leakage of urine.1 Up to one-third of men and women in the US have urinary incontinence,1 but it is older women—those going through perimenopause and menopause—who most often develop stress urinary incontinence (SUI).1 Urge incontinence (UI) is also common in postmenopausal women; also known as overactive bladder (OAB), the condition results in a fast, urgent need to urinate, accompanied by urine leakage.2 Bend. Lift. Leak.As time marches on, children are born, and estrogen levels drop, the pelvic floor muscles that support the bladder and other organs can naturally weaken and become stretched. Less support means less ability to hold urine, and when the urethra (the duct where urine comes out of the body) is challenged by a good sneeze or lifting a box, it can leak out a few drops, or up to a tablespoon or more.1 This is SUI, and a decline in estrogen levels plays an important role in its development during menopause, at which time the tissues of the urogenital tract can weaken and become thin.3,4 Additionally, giving birth multiple times, or traumatic vaginal birthing, can contribute to SUI in menopause.4 Gotta go—now!Urge incontinence (UI) is the sudden urge to urinate, often accompanied by urine leakage. In addition to the weakening of pelvic tissues during and after menopause, UI may be caused by a lack of coordination between the brain and bladder, with the signal to urinate being sent by the brain at the wrong time.5Other symptoms of UI include urinating more than eight times per day and more than once at night (nocturia).5 What can be done about urinary incontinence?There are several ways to help make it easier to deal with urinary incontinence. You may start by refraining from alcohol and caffeine; stopping drinking liquids close to bedtime; wearing a disposable pad designed to absorb urine; and maintaining a healthy weight. There are also more comprehensive methods available to address urinary incontinence. Pelvic floor strengthening exercise--The beloved Kegel exercise is a well-known way to help strengthen pelvic floor muscles and possibly eliminate bladder leakage.6 By contracting and relaxing these muscles repeatedly, they can be strengthened and provide better bladder support. Where are your pelvic floor muscles? If you can stop urinating midstream, you’ve found them.6 Ask your healthcare practitioner for information on how to perform the Kegel exercise. Pessary--This small device is inserted into the vagina to help support the pelvic organs and is also used to treat urinary incontinence. Fitted by your healthcare practitioner, a pessary is removable, minimally invasive, and discreet. There are also over-the-counter, disposable bladder supports available that are self-fitting.7,8 Biofeedback--Small sensors are discreetly placed on the body and used to measure what the pelvic floor muscles are doing, as well as provide feedback to help teach you how to control the pelvic floor muscles.9 Medication--Drugs that are designed specifically for urinary incontinence can be used alone or with a method such as biofeedback; they work primarily by relaxing the bladder muscle and increasing the amount of urine the bladder can hold.10 Surgery--While surgery is more invasive than other ways that address urinary incontinence, it can also successfully resolve it. Procedures such as sling surgery and bladder neck suspension can help keep the urethra from moving down and opening accidentally.11 No matter which method you wish to try, always ask your healthcare practitioner about which is right for you. He or she knows your personal health history best and can help you find relief from menopausal urinary incontinence. This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
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