Top 5 Questions About Keto

Top 5 Questions About Keto

Top 5 Questions About Keto

What is Keto?

The ketogenic diet is a high-fat, low-carb diet that results in putting your body into ketosis. Ketosis: the body burns fat and ketones rather than glucose as a main source of fuel. During ketosis, the body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Additionally, ketosis can help reduce blood sugar levels and improve insulin resistance. There are keto tests that you can use that are similar to glucose tests to ensure ketosis.

What are macros and why are they important?

Macros is short for macronutrients, which are proteins, fats, and carbohydrates. Conversely, micronutrients are vitamins and minerals. In the keto diet it is necessary to keep track of the macros you are consuming to ensure you don’t eat too many carbs or not enough fats.

Keto recipe of zucchini noodles.

With this diet it is ideal to stay within 20-50 grams of carbs per day to maintain ketosis. Some people also incorporate intermittent fasting (an eating pattern that involves regular, short-term fasts) to help stay within range of carb intake and increase weight loss.

What can I eat?

It is important to eliminate high-carbs like bread, pasta, sugar, and grains. It is also important to note that these foods are refined, and processed. Instead of eating more processed foods, you will eat green leafy vegetables, eggs, cheese, meat, and dairy (if tolerated). Healthy fats play a vital role in the keto diet; like, butter, coconut oil, and avocado oil. Apps like the Carb Manager and Chronometer can help keep track of your food intake.

Keto weight loss results.

What are the benefits?

The keto diet can help with blood sugar regulation, insulin resistance, diabetes, and cognitive function. The reason for this is that you are not consuming as many carbs as your standard American diet (SAD), and are helping your body digest and function better with a more balanced plate. Additionally, it is common to lose weight since the diet is more filling with fats and proteins; you don’t find yourself hungry again not long after eating as carbs burn much faster than fats for fuel. Studies have shown that the diet can have a wide-range of benefits: heart disease, cancer, epilepsy, Alzheimer’s disease, Parkinson’s disease, PCOS, and brain injuries.

How do I get started?

The first step is to remove all restricted food from your kitchen. This will prevent temptations later. If you are unable to remove everything, put them in a place that is hard to get to (i.e.cabinets above refrigerator).

You want to give yourself at least six weeks to determine if the diet is working and/or if you need to stay on it longer. Hydration is super important! Without proper hydration and electrolytes you will not absorb all the nutrients you are eating. Electrolytes are sodium, magnesium, potassium, and a few others. Fill your plate with lots of healthy fats, veggies, fiber, and protein with a few berries to curb that sweet tooth. Finally, you want to get plenty of aerobic activity. This doesn’t mean you have to run a marathon, just get at least 30 minutes of movement that increases your heart rate at least once per day. That’s it!

Fun Fact: The keto diet was originally used by physicians in the 1920s to help patients with epilepsy. It was successful for decades until specific medications were developed and physicians took to prescribing pills instead.


Kotah Testimonial

Kotah Testimonial

Patti McCoy
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Lower stress levels with turmeric

Kotah Testimonial

“Patti is not only extremely passionate and knowledgeable with what she does, but she will go above and beyond for you to ensure that you are healing, listened to, and overall satisfied.”

What was life like before we started working together?

Challenges with life: not knowing how to cook or what toshop for, constant trips to urgent care where the doctor only wanted to put me on birth control, self-consciousness and body insecurity, pooped 3-4 times per week.

Obstacles: drained energy all of the time, no motivation, giving up alcohol.

Struggling with: undiagnosed mild depression. I didn’t even know I struggled with depression until I made this lifestyle change. Awful, excruciating period cramps and mood swings.

What made you look for a holistic approach to help you with your problems?

Trigger to take action was more like a cry for help. Going to doctors’ offices was no longer an option for me. I was lucky to see my primary care physician, and when I did, I felt like I wasn’t being listened to, taken seriously or they would prescribe me some drug. I knew deep down that I had to do this for the sake of my health.

How did you find me?

We found each other.

What were the obstacles to making a decision? Be honest.

Money at first, but really it was the doubt within myself. To be honest, I didn’t want to change. I have had a toxic relationship with food most of my life, and I wasn’t ready to take the jump to let go of what was comfortable all my life.

Now that we have worked together, how are things now? What is life like?

Life is brighter and more hopeful. The weight loss and energy has been life changing for me, personally. I now am in tune with my body which is the closest I have EVER been to myself. I can tell when I am sensitive to a certain food. Something that is unexpected too, but extremely rewarding, is inspiring and influencing the people in my close, personal circle. Not only are they curious, but they see the results too.

What are the three benefits you have experienced working for me?

The most important to me is the fact that I am able to workout and move my body on day one of my period; whereas before I would be bedridden for the first two days. The second benefit would be that the brain fog disappeared. I see things more clearly and with certainty. The third benefit I would say is finally being confident in the kitchen and grocery store. In knowing that a stable, balanced diet works, how to shop and what to look for/avoid and what foods to pair with what.

What was your favorite part of the experience working with me?

My favorite part was after the questionnaire, Patti explained and broke down everything with me about my results and then seeing my chart a few months later. It was such an awesome feeling to have her hype me up and for her to know that all the hard work she’s put in is paying off.

Would you recommend that others work with me, and if so, why?

Patti is not only extremely passionate and knowledgeable with what she does, but she will go above and beyond for you to ensure that you are healing, listened to, and overall satisfied. You can’t teach the level of empathy and love that Patti holds in her heart to any physician or person. Choose her because you choose yourself. She will lead you where you never thought you could go.

Summer Produce Shopping Guide

Summer Produce Shopping Guide

Summer Vegetable Shopping Guide

  • Arugula
  • Beets
  • Broccoli
  • Butter Lettuce
  • Cherry Tomatoes
  • Cucumbers
  • Eggplant
  • Endive
  • Green Beans
  • Hot Peppers
  • Radishes
  • Lettuce
  • Snow Peas
  • Sugar Snap
  • Peas Summer
  • Broccolini
  • Squash Swiss
  • Chard
  • Tomatoes
  • Zucchini
  • Beet Greens
  • Okra
  • Bell Peppers
  • Bok Choy
  • Cabbage
  • Carrots
  • Celery Root
  • Celery
  • Leeks
  • Mushrooms Onions
  • Parsnips
  • Shallots
  • Turnips

Summer Fruit Shopping Guide

  • Apricots
  • Asian Pears
  • Blackberries
  • Blueberries
  • Boysenberries
  • Cantelope
  • Cherries
  • Elderberries Figs
  • Grapes
  • Honeydew Melon
  • Limes
  • Loganberries
  • Nectarines
  • Passion Fruit
  • Peaches
  • Pineapples
  • Plums
  • Raspberries
  • Strawberries
  • Watermelon
  • Apples
  • Avocados Bananas
  • Lemons
  • Papayas

Buffalo Chicken Burger

Buffalo Chicken Burger

Patti McCoy
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Prep Time Icon
Prep Time: 45 minutes
Cooking Time Icon
Cooking Time: 15 minutes
Severing Size Icon
Serving: 4 people
Prep Time Icon
Prep Time: 45 minutes
Cooking Time Icon
Cooking Time: 15 minutes
Severing Size Icon
Serving: 4 people
Sausage Breakfast Sandwich


  • 2 tablespoons avocado oil
  • 4 tablespoons unsalted butter or ghee 1/3 cup Buffalo sauce
  • 1-pound ground chicken, preferably thigh meat
  • 1 large egg
  • ½ celery stalk, minced
  • 1 box Simple Mills Farmhouse Cheddar crackers
  • 1 teaspoon salt

Cooking Method

1. Combine the butter/ghee and sauce in a small saucepan, and cook over low heat, whisking until butter is fully incorporated. Remove from heat and allow to cool for 10 minutes.

2. Place the entire box of crackers into a food processor (or spice grinder in batches) and pulse until a breadcrumb consistency.

3. Combine the sauce mixture, ground chicken, egg, celery, cracker crumbs, and salt in a large bowl and mix by hand until thoroughly incorporated.

4. Place parchment paper on a platter or large plate. Form the mixture into four burger patties and place on a platter. With your thumb, put a small indent in each burger to keep it flat while cooking. Place the burger into the refrigerator to firm up for about 30 minutes.

5. Remove the burgers from the refrigerator. Heat the oil in a large non-stick skillet over medium-high heat. Cook the burgers for 6 minutes per side or until internal temperature reaches 165˚F. Allow the burgers to rest for 5 minutes before serving.

Tips: Add blue cheese to your burgers if you can handle dairy. Double the batch and freeze half for a quick meal later.

ZINC: The nutrient that boosts immunity and healing

ZINC: The nutrient that boosts immunity and healing

Zinc is an essential trace mineral that is vital for human health. It is a component of more than 300 enzymes and hormones and plays a crucial part in the health of our skin, teeth, bones, hair, nails, muscles, nerves, and brain function1. Zinc controls the enzymes that operate and renew the cells in our bodies2and regulates the sensory organs for sight, smell, and taste3. While this essential micronutrient is significant throughout life, it is especially important for times of rapid growth, such as childhood, adolescence, and pregnancy, due to its role in helping cells grow and multiply4.

For the duration of this article we’re going to discuss the daily requirement for zinc, how to find it in its most absorbable form, why a deficiency may occur, and different signs and symptoms you may experience if a deficiency exists.

According to the National Institute of Health, the daily requirement of zinc will vary depending on your age. On average, babies will require approximately 2 mg/day, children 3-5 mg/day, teenagers, and adults 9-11 mg/day, and pregnant or breastfeeding mothers 11-13 mg/day. As always, it’s best to consult with your healthcare provider to determine your precise bio-individual need.

Typical oyster has 8-9 milligrams of zinc

In terms of where to find it, zinc is present and readily absorbable from many types of food. Number one on the list is oysters! A typical oyster weighing approximately one ounce will contain about 8-9 milligrams of zinc5, which is close to the daily requirement for an adult! Following oysters, the richest food sources of zinc include the organs and meat of pasture-raised beef, chicken, and lamb, as well as wild-caught fish and crustaceans, like crab and lobster6. While other good sources of zinc include nuts, seeds, Shiitake and cremini mushrooms, spinach, asparagus, quinoa, and oats7 some of these plant-based sources of zinc come with a caveat.

Many of these plant-based sources have a substance within them, commonly referred to as an anti-nutrient, called phytic acid. While these phytate-rich foods are typically healthy, in terms of zinc absorption, they pose a problem. The phytic acid in seeds, grains, legumes, and nuts actually binds to minerals like zinc, iron, and calcium which greatly inhibits their absorption.

One way to reduce phytic acid content is to soak and sprout your seeds, grains, legumes, and nuts before consumption. Another way to increase zinc absorption is to ensure the consumption of animal proteins with any phytate-rich food as they improve zinc absorption8.

Unfortunately, zinc deficiencies are far too common among populations whose main food sources come from grains, cereals, and processed foods. Due to the many roles zinc plays in the human body, there is a broad range of physiological signs of a potential deficiency. Organ systems known to be affected by such a deficiency include the epidermal (skin), gastrointestinal, central nervous, immune, skeletal, and reproductive systems9. Signs of a zinc deficiency can vary depending on the severity of the condition but may include things like frequent infections, loss of hair, poor appetite, lack of taste or smell, skin sores, slow growth rate, trouble seeing in the dark, or wounds that take a long time to heal10.

There are two other important things worth noting about zinc. First, for women on birth control, a side effect of the pill is inhibited zinc absorption. For this population, it’s especially important to incorporate zinc-rich foods. Second, too much zinc, whether from diet or supplementation, can impair copper status. Here, the recommendation is to focus on food sources that are rich in both zinc and copper.

Zinc is critical to every aspect of our biology and must be incorporated into our diet on a daily basis. As always, be sure to focus on high-quality, nutrient-dense whole foods that include a variety of macro and micronutrients to ensure adequate balance and absorption!


1. Sharma, Dr. Archana. IOSR Journal of Dental and Medical Sciences, vol. 16, no. 04, 2017, pp. 16–19., doi:10.9790/0853-1604041619.

2. Ibid.

3. “Zinc.” The World’s Healthiest Foods.

4. “Zinc.” The Nutrition Source, 20 Oct. 2020. 5. The World’s Healthiest Foods

6. Brown, Kenneth H., et al. “The Importance of Zinc in Human Nutrition and Estimation of the Global Prevalence of Zinc Deficiency.” Food and Nutrition Bulletin, vol. 22, no. 2, 2001, pp. 113– 125., doi:10.1177/156482650102200201.

7. The World’s Healthiest Foods.

8. Sharma, IOSR Journal.

9. Roohani, Nazanin, et al. “Zinc and Its Importance for Human Health: An Integrative Review.” Journal of Research in Medical Sciences : the Official Journal of Isfahan University of Medical Sciences, Medknow Publications & Media Pvt Ltd, Feb. 2013.

Zinc in Diet: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine.