Kristin Grayce McGary’s Health and Wellness Recipes

“Let food be thy medicine and medicine be thy food” by Hippocrates.

My Quick Story…….

I am retired from the Special Forces Food Police Task Force! I’ve been studying and experimenting with nutrition for the last 34 years, and I would like to share with you what I’ve learned from my struggles, successes, and clinical experiences.

I’ve been a competitive bodybuilder, endurance athlete, strict vegan, junk food and healthy vegetarian, Asian Medical food/herbalist, trying blood-type diets, metabolic diets, macrobiotic, paleo, primal, holistic keto, and raw foodie and currently repairing my gut- on and off beginning at the age of 15.

Having experienced severe to mild symptoms of food sensitivities, fibromyalgia, heavy metal toxicity, an autoimmune dis-ease, extreme weight gain and loss, natural childbirth, breast feeding, single parenting and world travel; I’ve learned a lot and also helped hundreds of patients unravel their own individual metabolic needs so their bodies and minds perform optimally.

I truly live what I teach! I will never invite you to do anything I have not already done or I will do with you. We learn together!

These recipes have been created with you in mind. Change them as you please, share them as you desire, and enjoy every morsel of love you put into them, I know I have.
Here’s to Our Health!

PS. Everything I make is as organic as possible, gluten-free, dairy-free, corn-free, and soy-free. You’re welcome to substitute as you desire.

Holistic Keto Recipes

Ketogenic diets are higher in healthy fats than paleo/primal nutritional plans and much lower in carbohydrates. Holistic Keto is much better than your standard keto eating plan. It has the added benefit of helping you repair your gut, regulate your immune system, and address some of the underlying issues associated with autoimmune challenges. It removes the inflammatory and gut-damaging foods that typical keto plans include, such as dairy, eggs, and nuts. Even if you’re not eating keto, you’ll find scrumptious, nutritious, and healthy recipes here. Holistic Keto is my creation.

Please see the Paleo and Primal recipe section for other recipes that include nuts and eggs.

The general macronutrient ratio guidelines:
60-75% of calories from healthy fat (or even more)
20-30% of calories from protein
5-10% of calories from carbs

The exact amount of your daily fat and protein intake depends on your individual body responses and activity levels. However, most people on ketogenic diets don’t consume over 5% of calories from carbohydrates. You likely won’t need to count calories unless your goal is to release weight and you’ve hit a plateau. In this case, having a day of high carbs can be just what your body needs.

You can read all about Holistic Keto for Gut Health in my first book here.

RECIPES HERE

Paleo/Primal Recipes

Paleo and Primal diets are based on the premise that our ancestors didn’t eat processed foods and grains so we aren’t genetically designed to do so either. Eating Paleo or Primal has many benefits but may not work for everyone.

Our paleolithic ancestors got a few things right when they consumed:
*Three times more produce than the typical American,
*More fiber,
*More protein,
*More omega-3 fatty acids,
*More unsaturated fat,
*More vitamins and Minerals,
*Much less saturated fat and sodium

Paleo vs. Primal

Paleo: Moderate lean protein from fish, skinless chicken, turkey, beef, and seeds and nuts (19-35% of your calories), Moderate to low carbohydrates from fresh organic fruits and vegetables (22-40% of your calories), Mostly Unsaturated Fat (28-40% of your calories).
No dairy, Avoids saturated fats, Limited fatty meats, eggs, and ghee, No soy, No legumes, No nightshade vegetables (potatoes, eggplant, peppers, tomatoes, goji berries, gooseberries etc). No coffee. Chocolate only allowed on occasion and without sugar, or soy lecithin.

Primal: Is a bit less restrictive than Primal while also emphasizing the importance of lifestyle. The one issue I have with it is the inclusion of coffee, which is very harmful to the digestive tract, kidneys, and liver.
Here is what is allowed: Occasional Raw and fermented dairy, Consumes saturated fats freely, Enjoys eggs freely, Fermented soy and edamame are “allowed”, occasionally consumes legumes and nightshades vegetables, and coffee is “allowed.” A key difference between Primal and Paleo is that Primal also emphasizes lifestyles such as physical activity, mental stimulation, sleep, exposure to sunlight, and nature. Activity recommendations for this lifestyle include 3-5 hours/week of low-intensity aerobic exercise, 2-3 times a week 30-40 minutes of weight lifting, and 6-8 high-intensity interval training several times a week (such as sprinting or cycling).

Paleo/Primal Both Agree On these: No gluten, no sugar (including high fructose corn syrup), no processed foods, no corn, no artificial sweeteners, eat lots of vegetables (organic preferred) and protein, exercise is important and should be done regularly.

I prefer a mixture of the two or to combine some of the principles of primal with holistic keto.

RECIPES HERE

Vegetarian/
Vegan Recipes

Veganism means no animal products are consumed, not even honey.

Vegetarianism has more variations, some eat eggs but no meat, others eat fish but no other animal or fowl, and others eat dairy but no other flesh food.

*Lacto-ovo-vegetarians eat both dairy products and eggs; this is the most common type of vegetarian diet.
*Lacto-vegetarians eat dairy products but avoid eggs.
*Ovo-vegetarian. Eats eggs but not dairy products.
*Vegans do not eat dairy products, eggs, honey, or other products derived from animals. And many won’t purchase shoes or purses made from leather.

RECIPES HERE

Raw Recipes

Raw food diet consists of uncooked, unprocessed, hopefully organic foods, including raw fruits, veggies, nuts, seeds, and sprouted grains. It is primarily plant-based. Some raw foodists also consume raw eggs, meat, fish, and dairy products.

Food is never cooked but can be warmed as long as it doesn’t get hotter than 118 degrees F.

Some things are dehydrated and usually never have a temperature greater than 108 degrees F. The idea behind this kind of diet is to keep enzymes and nutrients in the foods alive and available because cooking can destroy them.

RECIPES HERE

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Kristin Grayce McGary’s Health and Wellness Recipes

“Let food be thy medicine and medicine be thy food” by Hippocrates.

Holistic Keto Recipes

Paleo/Primal Recipes

Read more

Vegetarian/ Vegan Recipes

Raw Recipes

Vegetarian/
Vegan Recipes