Author: Joseph Navarro Certified Precision Nutrition Level 1 Trainer

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Podcast Ep19: LowCarb Keto Side Effects

Burn It Nutrition Podcast

Possible LowCarb Keto Side Effects & How to Address them

to Bring a Smooth Transition

 

 Show notes for Episode #19

On today’s show, we cover the possible side effects of a Low Carb Keto Lifestyle,

and more importantly, we learn how to address them to make for a smoother transition into an upgraded lifestyle!

We also learn how to make a delicious Low Carb Pumpkin Soup!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:10 = Don’t let the challenges of life stop your Progress!!

05:10 = There is a Process Needed to Transition into a Fat Burning Machine

08:15 = The Keto Flu, A Right of Passage? or Can we skip it all together?

12:28 = How to Deal with the Reduction of Physical Performance!

14:53 = Magnesium and Fiber are Essential for Leg Cramps & Constipation

17:05 = Heart Palpitations, A frightening side effect with a simple fix

19:54 = A story to help Encourage your Mindset to Keep Progressing

23:00 = a Break for our Partners Ketonix & Fatco!

24:43 = Hair Loss an uncommon Side Effects

27:05 = Keto and Bad Breath?

29:32 = The actual Side Effect that should worry you

32:22 = Recipe for the day! we got

34:16 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Merchant, Anwar T., et al. “Carbohydrate intake and HDL in a multiethnic population.” The American journal of clinical nutrition 85.1 (2007): 225-230.
  • Wood, Richard J., et al. “Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, and HDL subfraction distribution and size in overweight men.” The Journal of nutrition 136.2 (2006): 384-389.
  • Westman, Eric C., et al. “Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat diet on fasting lipoprotein subclasses.” International journal of cardiology 110.2 (2006): 212-216
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Podcast Ep18: UCAN Superstarch & Athletic Performance

Burn It Nutrition Podcast

Spotlight on UCAN Superstarch to learn how Low carb Athletes

can Upgrade their Athletic Performance

 

 Show notes for Episode #18

We place the spotlight on Generation UCAN’s Superstarch to learn how it can be applied to help athletes following a LowCarbb Lifestyle. We also discover the origins of the creation of UCAN Superstarch by learning of a families mission to improve the life of their son. We end this show by learning how to make the ultimate pre-workout smoothie for a Targeted Ketogenic diet.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:57 = A problem can be viewed as an oppertunity to Think outside the Box

06:35 = The origin story behind Generation UCAN’s Superstarch

14:12 = The Science Behind UCAN Superstarch & how it stands out from other Pre-workouts

21:56 = How Superstarch is a preferred carb source for Low Carb Athletes

25:50 = Recipe for the day! we learn how to make the Ultimate Smoothie for a Targeted Ketogenic Diet

27:17 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Get 15% off Your Perfect Keto Exogenous Ketones with coupon “burnit” Here!
  • Get 10% off Your UCAN Superstarch with coupon ‘burnit” Here
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Podcast Ep17: Omega-3 Fats & Brain Health

Burn It Nutrition Podcast

Powerful ways to improve your Brain’s Performance

& How Omega-3 Fatty Acids played a vital role in the Evolution of the Human Brain

 Show notes for Episode #17

On today’s show, we learn about the powerful benefits of omega-3 fatty acids. To do this, we will hear about the battle for survival in the lives of two young men. As well as discovering how omega 3 fats played a vital role in the evolution of the human brain. And to end this show full of key takeaways we will learn the actual benefits omega 3 fats and methods of getting quality sources of these essential compounds.

We also learn how to make Pan-fried Salmon with Sauteed Veggies!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:35 = Where Land & Sea Meet is where life Begins

06:40 = Endless Summer with the Sea Providing Nourishment

08:23 = Omega-3 fats role in the Evolution of the Human Brain

10:40 = A balance in Omega 6 to 3 ratio

13:03 = Omega-3 fats used as an unconventional therapy for a damaged brain

21:23 = Other ways Omega-3 fats can help your overall Health

24:27 = Ways to include these Essential Omega-3 fats into your diet

26:23 = Recipe for the day! we got Pan-fried Salmon with Sauteed Veggies

28:03 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Get your UCAN Superstarch Here Use Coupon code “BURNIT” for 10% off!!
  • Get your Body Butter to fight back against stretch marks Here, Use coupon code “burnit” to get 10% off!
  • Get your Omega-3 Supplement Here
  • Wang C, Chung M, Lichtenstein A, et al. Effects of omega-3 fatty acids on cardiovascular disease. Evid Rep Technol Assess (Summ) 2004 Mar;(94):1-8
  • Dangour, A. D., Allen, E., Elbourne, D., Fasey, N., Fletcher, A. E., Hardy, P., Holder, G. E., Knight, R., Letley, L., Richards, M., and Uauy, R. Effect of 2-y n-3 long-chain polyunsaturated fatty acid supplementation on cognitive function in older people: a randomized, double-blind, controlled trial. Am.J.Clin.Nutr. 2010;91(6):1725-1732.
  • Molfino, Alessio et al. “The Role for Dietary Omega-3 Fatty Acids Supplementation in Older Adults.” Nutrients 6.10 (2014): 4058–4072. PMC. Web. 18 June 2017.
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Pan-fried Salmon & Sautéed Veggies

Today we will find ways of including essential Omega-3 fats into our menu!
To help give our brains the building blocks it needs to function optimally!

And to do this, we will be making Pan-fried Salmon with sautéed veggies. This will be a mouth-watering way to get these omega 3 fats into your day.

Pan-fried Salmon with Sauteed Veggies (Serves 2)

Ingredients

  • 2 – 5ounce salmon fillets
  • 5 tbsp. butter
  • Sea salt & black pepper to taste
  • 4 cups chopped mixed veggies of your choice like asparagus, broccoli, cauliflower, carrots, and mushrooms,
  • 1 large lemon

Directions

    1. First, rinse the salmon fillets and pat dry, then season with salt and pepper to taste and set aside.
    2. Next, chop all the veggies and place them in a large skillet over medium-high heat and add 2 tbsp. of butter. Once melted, toss in the veggies and add Salt and pepper to taste and stir for 5-8 min or until tender.
    3. Once cooked, place veggies in a covered bowl & set aside. Next, add another 3 tbsp. of butter to the skillet and gently lay the salmon fillets skin side down.
    4. Let them Cook for 5-7 min, the fleshy side should turn into golden brown, then gently flip and cook for another 5 min.
    5. Once done, serve the fillet with the sautéed veggies and slice the lemon to squeeze on top of the crispy salmon and enjoy!
      This yummy dish will help keep you on track towards your goals and help keep your brain healthy
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Easy Keto Cake Base Recipe

For today’s recipe, we will find ways to have our cake and eat it too! In honor of the new audio book version of 5th Stage Keto, we are going to make a low carb keto friendly version of a soft and delicious keto cake! Perfect for those birthdays that fall right in the middle of bathing suit season.

This Keto Cake makes it possible to have the best of both worlds, just like 5th stage keto that gives you the ebook and the audiobook!!

This keto cake can be used as the base for your birthday cakes! so here is what you will need to make two medium cakes or one large cake

Keto Birthday Cake  (2 Medium Cake bases)

Dry Ingredients

  • 3 cups almond flour
  • 2/3 cups coconut flour
  • 4 tsp baking powder
  • 1/2 tsp xantham gum
  • 1/2 tsp of salt
  • 1 cup powdered erythritol
    Wet Ingredients
    • 1 cup melted butter
    • 6 eggs
    • 2 cups unsweetened almond milk

    Directions

    1. First, preheat the oven to 350 degrees, then you will put your dry ingredients in a big bowl. Add 3 cups almond flour, 2/3 cups coconut flour, 4 tsp baking powder, 1/2 tsp xantham gum, 1/2 tsp of salt, 1 cup powdered erythritol. Once all those dry ingredients are in a big bowl you will blend them together.
    2. Next add the wet ingredients 1 cup melted butter, 6 eggs, 2 cups unsweetened almond milk then blend it all together.
    3. Finally lay down some parchment paper into a baking pan and pour the mix in, evenly spread it and place into the oven at 350 degrees for 50 to 60 minutes and wala Serve and enjoy!!
      Now you can still stay on track with a little help of an upgraded version of keto cake! You can also simply make a cream cheese base frosting and you are ready to blow out the candles