WHAT CAN I EAT ON KETO?

This is the last installment of understanding the Keto Diet.

What foods can you eat on a keto diet?
Eat real low-carb foods like meat, fish, eggs, vegetables and natural fats (like olive oil or butter). A simple rule for beginners is to eat foods with fewer than 5% carbs

What can you drink on the keto diet?
The quick answer: Water is perfect and zero carb, as are coffee and tea (without sugar, of course). The occasional glass of wine is fine too.

Can I have fruit on a keto diet?
Although fruits are often considered healthy, they are actually very high in carbs and sugar, unlike non-starchy vegetables. Therefore, when it comes to keto diets, most fruits should be avoided.
However, certain berries are an exception that can be enjoyed in small amounts. The best choices are blackberries, raspberries, and strawberries, which provide 5-6 grams of carb per 100 grams (3½ ounces). Most other fruits – including blueberries – contain double or triple this amount of carbs.
Keep in mind that berries don’t provide any nutrients that can’t be found in vegetables and other foods with fewer carbs, so they are entirely optional on a keto diet. In fact, if you are very insulin resistant, you might be better off not having them.

Can I have dairy on keto?
Dairy is nutritious that can be part of a keto diet in many cases. However, whether you personally should eat dairy may depend on your health goals, along with your personal response to it.
For instance, although a higher dairy intake has been linked to fat loss and reduced diabetes risk in several studies, it has also been found to raise insulin levels. Indeed, some people find that cutting back on dairy helps with weight loss.
It’s also important to avoid high-carb options typically considered “healthy,” such as nonfat milk and nonfat yogurt. Instead, focus on these high-fat choices, preferably from naturally raised animals:
Butter
Cream
Sour cream
Cream cheese
Cheese
Plain whole-milk yogurt, Greek yogurt, or kefir

MARKET CHITCHAT

Thanks to everyone who has braved the heat to pick up orders on Friday. Hot days like yesterday remind us how special it is to have good facilities with refrigeration so a big shout out to Dothan Nurseries & Greenhouse for their part in that. If the weatherman is correct the temps will be easier on everyone starting next week.

Hats off to you guys who verify your orders by taking note of your order confirmation emails. If you ever place an order and do not get an order confirmation message, do like one sharp customer who emailed us about it. We were able to make sure she got what she wanted. Use marketatdothan@gmail.com to contact us.

Well, NEXT SATURDAY’S the day! Our Fall Farmer’s Market starts in the parking lot of Dothan Nurseries at 9am. We hope you’ll join us for food and fun and checking out all the lovely things at the Nursery. We’re never as big as some of the other markets in the area, but we always have the very BEST stuff from the BEST vendors. Looking forward to seeing you!

THIS WEEK’S GROWER NOTES

We have the best Growers in the Wiregrass! Please learn more about them on our Grower Page.

AVALON FARMS:

So close! We watched this little storm move west of us about 5 miles away, but no rain for us. Been coping with the hot and dry weather by putting out extra drip tape and running it 30 minutes in the afternoon to help keep the soil cooler and moist. Worked pretty good on these rows. Here we have beets, watermelon radishes and turnips.

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Another way I’ve been beating the heat is by using shade cloth. These carrots, arugala and assorted fancy radishes have been enjoying life in the shade with daily waterings.

Sorry to say the okra and zephyr squash are gone. It’s obviously not too cold for them so I’m thinking it’s the days getting shorter. Almost all plants are keyed to day length in one way or another.

Winter veggies coming soon. (I hope!)

HORTON’S FARM: We’re glad to be home and have been gettting ready for Fall Farmer’s Market next Saturday. We’ll be on hand with fresh local honey and our custom beeswax bath and body products, many of which use propolis. We’re especially excited to have a good supply of FIRE ANT FIRST AID on hand for stocking stuffers.