The Ultimate Guide to Vitamin D for Your Health

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Over 41% of people in the United States are vitamin D deficient. So clearly, it’s not fatal in most cases, but that doesn’t mean it’s not a big deal.

Vitamin D, the “sunshine vitamin”, is crucial for good mental health, bone health, immune function, and more.

In this guide, I’m going to break down:

• How vitamin D affects your health
• How much you need
• How you should get it

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What Does Vitamin D Do?

Before we get to the less than thrilling science of vitamin D formation and metabolism, I think it’s important to highlight why it’s so important for your health.

Here are 4 of the most important and most studied benefits of having a sufficient amount of vitamin D. There are other potential benefits like a lower risk of diabetes, among others, that will be studied more extensively in the future.

1. Bone Health

Strong bones depend on many things, including vitamin D.

You probably already know that calcium is crucial for developing and maintaining dense, strong bones.

What you probably didn’t know, was that vitamin D is needed to stimulate movement of molecules like calcium and phosphorus. Vitamin D is needed to absorb both calcium and phosphorus efficiently.

A severe lack of vitamin D can cause rickets, a bone disease in children that results in frail, painful bones throughout the body. There’s also a similar adult equivalent, osteomalacia.

2. Healthy Immune System Function

You immune system is responsible for fighting all sorts of unwanted guests in your body and protecting you from illnesses ranging from the common cold to cancer.

School children were split into 2 groups during one study. One group was given vitamin D supplements, while the other wasn’t. The group with the supplements had about a 42% lower chance of getting the flu.

Similar studies have also shown that vitamin D helps lower the rate at which children develop respiratory infections.

Furthermore, it’s clear that vitamin D plays a fairly major role in the overall immune system, and it will continue to be studied in this aspect.

3. Cancer Protection

Vitamin D can significantly reduce your risk of developing many types of cancer, including breast, colon, ovarian, prostate, pancreatic, and more.

While the mechanism is still not fully known, current theories are that it interrupts one of the key 7 phases of cancer development.

Based on their results, they found that raising the minimum recommended level of vitamin D by 50% would prevent about 58,000 cases of breast cancer and 49,000 cases of colorectal cancer per year.

But what about vitamin D and skin cancer? Don’t worry, we’ll get to that soon.

4. Overall Decreased Risk of Death

There are many theories about how vitamin D helps you stay healthy.

It’s often hard to isolate effects due to interactions and dependencies on other vitamins, especially for fat-soluble vitamins like vitamin D.

However, we can still look at overall trends to see if vitamin D plays a significant role in decreasing mortality, and it appears that it does.

Time and time again, large meta-analysis studies have shown that a healthy vitamin D intake is associated with a longer lifespan. It is a remarkably consistent finding.

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The Risks of Vitamin D Deficiency

Those benefits we just looked at are just one side of the coin.

The other half consists of the serious consequences of being chronically deficient in vitamin D. You’re not just risking the flu if you’re not getting enough sun, it could turn out much worse.

1. Rickets

Rickets is a disease that occurs exclusively in children.

If a child doesn’t have enough vitamin D, they can’t absorb calcium effectively from food, as we talked about, which leads to bone issues.

The consequences of rickets include:

• delayed or stunted growth
• bone pain
• muscle weakness
• skeletal deformation (bowed knees, thickened wrists/ankles, etc.)

2. Osteomalacia

Once you’re an adult, a lack of vitamin D will still cause calcium absorption problems, but you’re obviously fully grown already.

With osteomalacia, your bones get softer.

The symptoms are often not apparent right away, but over time, bone pain and muscle weakness is common. This pain can occur in pretty much any bone, but is most commonly in the hip region, ribs, or legs.

Due to the range in pain felt, it may be difficult to diagnose.

3. Depression

We naturally associate the sun with cheeriness, so it kind of works out well that we believe a vitamin D deficiency can cause depression.

A meta-analysis of studies in 2014 showed that for most people with depression, vitamin D supplementation had no significant effect. However, for those with clinical depression, it did have a statistically significant benefit.

(Related: 5 Ways A Paleo Diet Can Help Depression)

This is still far from conclusive either way. Different doses and situations should be studied in order to more fully understand the link between vitamin D and depression.

Bottom line: while it’s possible that depression can be caused by vitamin D deficiency, it can also be caused by many other things. Don’t automatically assume a vitamin D deficiency when you’re feeling down.

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How You Get Vitamin D

So this vitamin D stuff, kind of important, right?

So how do you get it?

Well, there are 3 main sources from which you can get vitamin D.

Before we get to those, there’s one more thing you need to know. Vitamin D is a fat-soluble vitamin, which means we can store it in our bodies for months, and even years in certain situations. When we talk about daily values, think of this more as an average over the long-term. You don’t necessarily need it every day.

1. Food

Many people are under the impression that there’s no vitamin D in food – not quite.

Food is not a great source, but you can get a significant amount from it.

See this table from the NIH of vitamin D amounts in select foods:

Excluding the fortified products (essentially supplements added to food), fish is by far the best source of vitamin D.

If you eat a lot of fish, or consume cod liver oil regularly, you probably get a decent chunk of your needed amount from that alone, which is great.

Keep in mind that when you cook food that contains vitamin D, anywhere from 10-50% of it is lost, which means those numbers in the table are more than you’ll actually get.

2. Sun

The sun is by far the best (and cheapest!) source of vitamin D.

You don’t need to know all the little steps. What you do need to know is that UVB radiation from sunlight is absorbed in the skin, which then reacts with cholesterol to form vitamin D.

However, we can’t actually use this form of vitamin D. Instead, it goes through a few conversions until it finally is turned into calcidiol, the active form of vitamin D that cells can use.

Note that skin needs to be actually exposed to sunlight in order for vitamin D production to occur. This is why it’s more common to become vitamin D deficient during winter months when you’re all covered up.

3. Supplements

Food alone usually isn’t enough.

So what if you live somewhere where you can’t get enough sun, either?

That’s when supplements are necessary. You can find them on the shelf at most pharmacies, drug stores, or online.

Vitamin D2 and D3

There are 2 common types of vitamin D. Vitamin D2 is found in certain plants, while D3 is found in animal products/fish.

Vitamin D3 is about twice as good at being converted to the active form of vitamin D. While most supplements are vitamin D3, double check the ingredient label before you buy them.

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How Much Vitamin D Do You Need?

The last main part of this guide is to determine how much vitamin D you actually need to not be deficient.

Here is a table of the current recommendations in Canada, which are very similar to the U.S. and Europe:

However, many recent studies have called these recommendations into question.

They assert that the recommended intakes should be higher for all age groups, closer to the current upper limits. The current maximum safe dosage is 10,000 IU per day for an adult.

I wouldn’t recommend hopping straight to that amount until more research has been done on it. However, you might benefit from getting more vitamin D if you’re hovering around or below the current recommended amounts.

For reference, most studies I’ve linked to in this guide have adult patients on 4,000-5,000 IU per day.

How Much Vitamin D Do You Get From The Sun?

The actual amount you get from the sun will vary depending on a lot of factors, not all of which are in your control (like UV index).

There’s no easy way to calculate it. Here’s what I found:

“If you’re fair skinned, experts say going outside for 10 minutes in the midday sun – in shorts and a tank top with no sunscreen – will give you enough radiation to produce about 10,000 IU.”

So it’s not too difficult to get a good amount of vitamin D.

Note that it said “if you’re fair skinned.” The darker your skin is, the less UVB you will absorb, and the less vitamin D you will produce. I’m not sure exactly how much extra time you need in the sun if you have dark skin, but be aware that you’ll need a bit more.

Can You Overdose? It’s possible, but very unlikely. You would need to have an incredibly high vitamin D intake for an extended period of time.

There is one final thing I need to address to wrap up this guide: skin cancer. I am by no means telling you to lie out in the sun all day. Get some sun, but don’t get burned.

Any sunburn will accelerate aging, and even worse, it will elevate your risk of skin cancer.

There you have it, everything you need to know about vitamin D. Enjoy the sun and your good health!

Watch this video – WARNING: Never Take Vitamin D Without This Or You’ll Have A Heart Attack

Written by Dale Cudmore

Author Bio:

Dale is a nutrition writer, chemical engineer & professional soccer player who sees the results of proper nutrition every day in training and games. Connect with him at DaleCudmore.com

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

The Ultimate Guide to Cholesterol – What You Should Know

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Cholesterol plays a vital role in our health, and is often confused as the enemy. Here’s how cholesterol works and what really causes heart disease.

Recent research has shown that cholesterol isn’t the big bad dietary wolf that everyone fears. In fact, there’s something worse than cholesterol that we should all be mindful of – and most of us eat it every single day.

What Is Cholesterol?

Cholesterol is a sterol, or modified steroid, that is an essential structural component of cell membranes. It is necessary for making sure that membranes are permeable so that fluids and fatty compounds can properly be transported into the blood plasma. 

Cholesterol mainly builds and maintains cell membranes, but it’s also responsible for:

• Producing reproductive and stress hormones
• Creating bile
• Converting sun exposure to vitamin D
• Metabolizing fat-soluble vitamins (A, D, E, K)
• Insulating nerve fibers

Cholesterol is so necessary for these critical body processes that our bodies make 85 percent of it. That’s right – contrary to popular beliefs, cholesterol isn’t a dietary opponent – it’s a critical element of wellness that the body creates.

Even if you don’t eat a speck of cholesterol, you’ll have a significant amount in your body because you need it to survive.

The liver produces approximately 800 to 1,000 milligrams of cholesterol per day. The rest of it, about 15 to 20 percent, comes from dietary sources like beef, pork, chicken, fish, shellfish, egg yolks, and dairy products (like milk and cheese).

The cholesterol that we eat isn’t as efficiently put to use as the cholesterol produced by the liver. When what we eat does raise our levels, the liver produces less. So dietary cholesterol has little effect on the actual circulating levels of cholesterol – the ones that get blamed for heart disease risk.

This is where people start to get confused, because many medical professionals have implicated cholesterol in heart disease problems for decades.

So let’s dig into the most common cholesterol myths.

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3 Biggest Cholesterol Myths

While heart disease is a real health problem, cholesterol isn’t necessarily to blame.

Let’s correct these myths, and explore the real culprits in heart disease risk and cardiovascular problems.

1. Cholesterol is dangerous to your health

As discussed above, cholesterol is essential for wellness. Your hormones would be a wreck without enough cholesterol. Your fat-soluble vitamin levels would be insufficient. Your cells would also be starved of proper nutrients and fluid levels.

The general culture talks about cholesterol as if it’s a fat-food monster that clogs your arteries and tries to kill you. Which brings us to:

2. Cholesterol causes heart disease

Cholesterol does not cause heart disease. There are too many factors in heart disease risk to blame one thing, and cholesterol has taken the blame long enough. In the age of low-cholesterol diets, heart disease has only risen, not dropped. Heart disease now accounts for one in every three deaths, up from one in every four.

3. Lowering cholesterol with drugs or diet makes you healthier

Again, we’ve only seen a rise in heart disease deaths since low-cholesterol diets and cholesterol-fighting medication have become popular.

Recent research even shows that older folks with higher levels of cholesterol live as long or longer than those with low levels. So, if cholesterol is the great killer that we’ve believed it to be, then why isn’t research agreeing?

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Understanding the Different Types of Cholesterol

There are two kinds of cholesterol: the “good” (HDL) and “bad” cholesterol (LDL). In reality, there isn’t anything inherently good or bad about either.

HDL cholesterol, or the “good” kind, is short for “high-density lipoprotein.” It collects cholesterol from the bloodstream and returns it to the liver to be broken down. It got a reputation for being good by sending cholesterol away, but keep in mind that it’s the liver that synthesizes this cholesterol in this first place – so it can’t be all bad.

LDL cholesterol, which stands for “low-density lipoprotein,” is referred to as the “bad” kind because it transports cholesterol to tissues. However, remember that cholesterol is required for hormones and numerous other body processes, and the only way that these can happen is if cells have access to it.

While dietary intake of cholesterol can slightly influence LDL and HDL levels, this is primarily influenced by lifestyle and genetics.

But cholesterol isn’t the marker that should be associated with heart disease. In fact, there are several markers that are legitimately more tied to heart disease risk than cholesterol, and the one thing they all have in common is inflammation.

Inflammatory Markers Are the New “Bad” Cholesterol

LDL got its bad rap because oxidized LDL can lead to plaque build-up in the arteries.

Oxidation happens when inflammation damages cells, and they start functioning abnormally.

Inflammation is the body’s response to injury, but not always in the obvious sense. Injury can happen on the inside of the body as a result of a rogue immune system, poor dietary choices, and chronic conditions.

Doctors use certain blood markers to track inflammation in the body. While genetics can certainly make someone more prone to inflammatory problems, lifestyle factors also have a major role. It’s just that cholesterol is no longer the ultimate problem.

From a dietary standpoint, trans fats and refined sugars ramp up inflammation much faster than foods that contain cholesterol.  

Unlike cholesterol, which the body produces, trans fats and refined sugars won’t be synthesized in the body if we don’t eat enough. In fact, they aren’t needed at all, and can be quite damaging in a number of ways.

Trans fats are damaged fats that occur as a result of overprocessing foods, and are not the heart-healthy fats that are found in nature. Trans fats are often considered bad because they’re linked with raising “bad” cholesterol, but it isn’t that they raise LDL so much as they damage the existing LDL cells, resulting in plaque deposits that can cause problems.

LDL got its bad rap because oxidized LDL can lead to plaque build-up in the arteries. Oxidation happens when inflammation damages cells, and they start functioning abnormally.

So how do you know if inflammation is your problem? These two tests should be considered alongside the standard cholesterol and triglycerides measurements to determine actual heart disease or chronic disease risk:

• C-reactive protein test
• Homocysteine test

C-reactive protein measures specific inflammatory markers in the body that can help to determine inflammation levels as well as the potential for narrowing of arteries.

While the American Heart Association (which still blames cholesterol for problems) doesn’t think it’s necessary, numerous integrative practitioners use this as a gold standard for determining problematic inflammatory risk.

Homocysteine, a chemical found in the blood, is produced in response to methionine, an amino acid. While everyone needs a certain amount of homocysteine in their blood, elevated levels can be indicative of inflammation and can be irritating for blood vessels, leading to arterial hardening and risk for heart attack.

Homocysteine can become elevated in response to poor dietary choices, but it can also be higher in individuals with certain genetic mutations that require harder-to-get nutrients to keep it in check.

Specifically, the genetic mutation called MTHFR indicates difficulty absorbing critical vitamins. When homocysteine is elevated in individuals who have MTHFR mutations, it’s often because they can’t properly metabolize the B vitamins that keep methionine and other body processes in check.

To offset this genetic mutation, it is recommended that we limit processed foods and eat a diet rich in high-quality animal products and green vegetables.

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4 Ways to Reduce Inflammation with Diet and Lifestyle

Since heart disease is much more complex than just using cholesterol as a scapegoat, understanding the root causes of heart (and most other) disease can lead to an overall preventive lifestyle.

Inflammation is more dangerous to heart health than cholesterol, so it’s important to understand that it can be dramatically impacted with dietary and other lifestyle choices.

1. Eat Anti-Inflammatory Green Vegetables

Green vegetables are rich in folate, antioxidants, and fiber, giving them a trifecta of healthful benefits that not only help to prevent inflammation, but can also help to reverse chronic health problems after they’ve started.

2. Eat More Omega-3 Fatty Acids

Omega-3 fatty acids – like those found in salmon, mackerel, and cod liver oil – differ from other types of fats in that they’re potently anti-inflammatory. Omega-6 fatty acids, commonly found in nuts and seeds, are more pro-inflammatory, but are often eaten in far greater amounts than omega-3s.

Eating omega-3s on a daily basis and limiting intake of omega-6 fatty acids can help to restore balance to this fat ratio, leading to decreased inflammation and improved heart health.

3. Skip Trans Fats, Refined Sugars, and Processed Foods

Trans fats, refined sugars and processed foods can be especially harmful if you have existing inflammatory conditions, known MTHFR mutations, or a family history of heart disease.

Not only do these foods lead to inflammation, they can also wreak havoc on the digestive system as well as contribute to weight problems and hormone imbalance.

4. Manage Stress and Sleep

You can eat all the right foods, exercise, and skip detrimental habits like smoking, but if you’re stressed to the max and sleeping poorly, then you could still have inflammatory markers that are high.

While there is no one-size-fits-all approach to achieving perfect sleep and reduced stress levels, certain habits can contribute to healthy balance:

• Regular exercise
• A bedtime routine
• Reduced smartphone and computer use at night
• Decreased intake of caffeine, alcohol, and other stimulants
• Healthy stress outlets, like therapy or meditation

Watch this video – What NO ONE has told you about CHOLESTEROL! Doctor explains.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here are 8 Easy Tricks to Improve Your Memory

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Exercise is not only important for your body, it is also extremely important for your mind. Who we are as people is shaped by our ideologies, our habits, our fears and our hopes—all of these things are dependent on your memory.

Hitting the gym is great for your physique, but strengthening your ability to retain information will need a different kind of exercise.

Our nervous system is the messenger network that facilitates communication throughout the body, to and from your brain. Your brain is like the master computer that stores all your memories and relays how to act based on your body’s interactions.

On a basic level, neurons, or communication chemicals, are responsible for our experiences and memories in life, and they set us up for future experiences.

Short-term memories may only last seconds to hours, long-term memories last from hours to months, and lasting long-term memories may stay with you for months through your lifetime.

Memory can be divided into three types—short term, long-term, and lasting long-term. Short-term memories may only last seconds to hours, long-term memories last from hours to months, and lasting long-term memories may stay with you for months through your lifetime.

As far as functionality, there are other types of memory, including declarative and non-declarative, and immediate and working memory.

Your brain goes through three basic phases when it comes to memory—encoding, consolidating, and retrieving.

Encoding is when you are taking in new information, or you perceive it, and relate it to your past experiences.

Consolidation is when your brain stores this new information so that it can be used later.

When the time is right, your mind will access or retrieve the stored information for use.

Crucial elements to creating a lasting memory include the following:

• A good challenge
• Upward mobility
• A rewarding experience
• A new lesson

Dementia, or a decline in mental ability, is very common among the aging population. Alzheimer’s disease, a more severe form of dementia, affects as many as 5 million people living in the United States, and unfortunately the exact cause of it is unknown.

What we do know is that staying mentally active can have amazing protective benefits for your mental health. To make sure your memory is running at tip-top performance, make sure that you exercise your brain.

Here are 8 techniques you can use to strengthen your memories and make them last:

Organization

When trying to remember something, look for patterns. How something is organized, or clustered together, can help greatly when it comes to trying to remember details. “Chunking” is the term used to refer to a type of cognitive compression by which we are able to pair information into chunks that are more memorable than random tidbits of information.

Tip: if you want to remember someone’s birthday and it’s towards the end of December—try remembering that it’s close to Christmas (and maybe think about doubling up on the gift situation).

Categorizing

Categorizing information into objective (logical and well-recognized categories) or subjective (any way that might help you, even if the information seems unrelated) groups is useful to retaining information that you have just learned.

For example, if you want to remember someone’s birthday and it is towards the end of December—try remembering that it’s close to Christmas (and maybe think about doubling up on the gift situation).

Visualization

Mental imagery is a technique that can help you reinforce your memory toward specific actions or cognitive activities. Think about to act of doing something ahead of time, and put yourself in a visual thought process of what it will actually be like—this can help you succeed at complex activities with many steps and with future decision making.

This is because images are pretty set in stone, while a slew of information may be more abstract. Visualization in a way forces your attention toward a specific point, leaving no room for ambiguity. When it comes down to images versus facts and ease of remembrance, images typically take home the gold.

If you’re trying to remember something like which foods are Paleo and to stay on track with your Paleo goals, try this: picture yourself at the grocery store or farmer’s market and imagine you are selecting nothing but non-processed foods and foods as close to that of our ancestors as possible; maybe even think about your family or friends being there to support your purchases.

Visualize yourself enjoying this, and visualize it often. Over time, you will no longer need to remind yourself of this healthy habit; it can become part of your daily practice with a little bit of discipline.

Repetition

Everyone has fallen victim to forgetfulness, and this often happens when you have only done something once before, or you were only told something one time. Once is usually not enough for something to stick to your memory.

So lather, rinse, repeat. The more you practice something, the more neural networks will strengthen to increase signals transmitted to and from your brain. But repeating something over and over in a short interval is not the best technique for memory.

What works better is squeezing some time in between your repetitions. This is also known as spaced retrieval, because you are forcing yourself to retrieve a piece of information over an interval of time.

When you meet a new person and you find it difficult to remember their name, try to repeat their name in your head every 10 minutes or so, or force yourself to address them by name when you are talking to them.

Rest and Getting Enough Sleep

One day is rarely enough time for memories to make a lasting impression on your brain. While you rest, your body is replenishing itself for the next day by balancing out your hormones to support healthy growth and development.

Sleep is also a key factor in optimizing memory consolidation, but not a two-hour nap type of sleep, but a real full-night’s rest type of sleep. During slow-wave sleep, or deep sleep, is when your memories will consolidate the best.

Eating Breakfast

Don’t let breakfast escape your routine. It doesn’t matter how busy or lazy you are, or how much you think skipping breakfast is going to help you lose weight. After a good night’s sleep, to help lock in memories, breakfast is going to help get important nutrients into your body to further tie your memories down (it also helps to kick-start your metabolism for the day).

Eating breakfast was shown to have a significant benefit on not only memory, but also school achievement and cognitive function and performance. Omega-3 fatty acids like those found in flaxseeds and fish are most beneficial to your memory.

Eliminating Excess Stress

Chronic stress is always going to be the little devil on your shoulder for many reasons, including retaining information. Excess stress is going to literally get in the way of how your brain functions to store and retrieve memories.

Stress sends out messenger chemicals known as glucocorticoid hormones, which will bind to receptors and prevent normal memory consolidation and retrieval. Spatial learning and memory, the type of memory that helps you remember locations and relate objects, are diminished with excess stress, as well.

Staying Mentally Active Throughout Life

Your mental strength is one of those things that abides by a “use it or lose it” philosophy. In a study of 700 dementia-free patients where general cognitive decline was analyzed, people who were observed to participate in more cognitively-stimulating activities showed a slower rate of decline in their episodic and working memory. Your mental strength is one of those things that abides by a “use it or lose it” philosophy.

Activities  that are cognitively stimulating include things like reading, writing, doing puzzles and playing certain computer games.

Other studies have shown that mental decline was about 48% faster in those who didn’t actively stimulate their mind throughout life, as compared to those who engaged in mental activity more frequently.

Writing Down What You Need to Remember

Writing down what you need to remember will help you not only because it’s on paper, but because you will force yourself to use more of your body. Not only will you have the memory in your mind, but you will also see it with your eyes.

Looking at the note multiple times a day can help make the memory last even longer. In addition, you can repeat whatever it is that you need to remember aloud, to add your sense of hearing.

Taking notes in a class was shown to be more effective for long-term memory when it was done with a pen and paper versus with a laptop. Keep this in mind when trying to hold onto information.

Watch this video – 11 Quick Exercises to Improve Your Memory by 90%

Written by Liz Lang

Author Bio:

Liz Lang is a Clinical Research Coordinator with the Southern California Institute for Research and Education in the field of Gastroenterology. Liz graduated from the University of California, Irvine with a degree in Public Health Sciences. She has an insatiable thirst to learn how the human body works in order to keep people healthy. When Liz isn’t in the clinic, she enjoys exploring nature, yoga, and trying new things (especially food!).

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook