The safest, most effective therapies for optimal health!

by Ellen Landauer

Ketogenic Diet Menu
How to Get Started

Ketogenic diet menu - how to get started is important. Note that this may be a VERY different matter for you as an individual as opposed to someone else.

PHOTO ABOVE: Beautiful chuck steak from Miller's Organic Farm (Amish in Pennsylvania). They ship throughout the USA by FedEx, providing the best food on earth! Website:  Phone: 717-556-0672

The more high-carb foods you eat, the more you will have sugar cravings. Carbohydrates are addictive.

Once you achieve a fat-burning metabolism, you will be far less subject to craving sweets. However, if you go back to moderate to high carb (20% and up), cravings likely will reappear.

More Information About Carbs, Ketones and Energy


Here is a partial list - all high carb / high glycemic foods - in order of severity from worst to less. 

WORST: Alcoholic beverage (alcohol is sugar on steroids) / ANY sweetener such as sugar, honey, maple syrup, barley malt, etc. / soft drinks / candy / cake / pastries.

NEXT TO WORST: pasta, grains / bread / crackers / cookies.

IF YOU ARE SERIOUS, STAY AWAY FROM THESE, TOO: dried fruits / any whole grain product / fresh fruits / potatoes, starchy vegetables, beets, carrots / nuts and seeds.

HOWEVER, the more important it is for you to achieve and maintain awesome health, vitality and happiness, the more important it will become to moderate your carb intake. You may just find a real ketogenic diet menu a VERY DELICIOUS, SATISFYING and pleasurable way of eating!

Ketogenic Diet Menu: 'No-Calorie
Sweeteners Danger!

NOTE: Sweet taste alone is enough to trigger sugar cravings. Use of stevia, stevia extract and other 'no calorie' sweeteners will only hold you back.

I know this from having been addicted to adding stevia extract to all manner of drinks and foods. Not only did I retain my sugar cravings but I was addicted to the excitotoxin effect of glycerin which was NOT listed on the label of the stevia extract products I used.

(Excitotoxins overstimulate brain neurons so they go into overload and suddenly die. Also excitotoxins make foods taste SO good that without them other food tastes dull! So take my advice - don't use)!

Ketogenic Diet Menu:
Your First Steps

Here are some examples of different situations you may be in, and how to begin what ultimately will  be a most empowering nutritional journey:

1 - You have been very ill and digest high fat foods poorly: Go slow and address the immediate situation. Detoxing mercury, lead and other poisons is essential for normal digestion and all other body functions. So DETOX! Slowly add small amounts of the healthiest fats and limit carbs - get rid of the worst ones first (see list above).

2 - You are diabetic: You may need medical supervision to get onto a solid ketogenic diet menu - your body may not properly handle ketones.

3 - You are not clinically ill, but not vibrantly healthy yet: Again, go slow, eliminate the worst offenders and gradually increase healthy animal fats while detoxing, beginning exercise and improving other aspects of your health program. 

4 - You have done plenty of detoxification, eat only pasture-raised dairy and meats, and are already moving toward a real ketogenic, Paleolithic diet. Go for it and see where your sweet spot is with regard to proportion of high fat animal foods vs. low-carb plant foods.

Ketogenic Diet Menu:
Now for the Fun Part!


Raw, Pasture-raised dairy: Cow, sheep, goat, water buffalo milk, cream, sour cream, yogurt, butter and cheeses. Millers Organic Farm has the BEST - also excellent grass-fed meats! (No, they don't pay me to say that)!

Pasture raised beef and lamb.

Pasture raised chicken, turkey and eggs.

NOTE: For optimal health, if you are 'going for the gold,' you will want to eliminate the foods below. I include them as suggestions for transition to the kind of diet eaten by the very healthiest people.

Low carb vegetables: Dark leafy greens such as arrugula, parsley, romaine and other lettuces. Baby Bok Choy, red cabbage, brussels sprouts, broccolini, etc. Smaller amounts garlic, onions, tomatoes, carrots.

Seasonings: Real Extra Virgin Olive Oil (Chalfin Orchards sold by Millers Organic Farm an excellent choice). Organic apple cider vinegar, himalayan salt, fresh ground pepper, fresh herbs.

Ketogenic Diet Menu Recipes for You!
NOTE - The above recipes are helpful for those gradually transitioning to animal-based diet. 

IMPORTANT! Ketogenic Diet Menu Food Quality Guidelines

PHOTO ABOVE: Ketogenic diet menu recipe - Pasture raised eggs and greens, created by my paleo chef extraordinaire husband.

Ellen Landauer is an expert with over 40 years in-depth study and experience of the safe and effective use of nutritional supplements, botanical extracts and detoxification methods.

She is Certified as an Advanced Practitioner of Structural Integration body therapy developed by Dr. Ida P. Rolf - also known as Rolfing. This hands-on therapy is the deepest, most comprehensive body alignment therapy. 

Ellen Landauer is also a  PUBLISHED AUTHOR!

To learn more about Ellen Landauer, see her detailed bio HERE


The Food and Drug Administration has not evaluated any of the statements on this website. Products offered on this website are not intended to diagnose, treat, cure, or prevent any disease. The information presented on this site is provided for informational purposes only; it is not meant to be a substitute for medical advice or diagnosis provided by your physician or other medical professional. If you have any health problem, please consult with a physician or health care provider before using any natural products. Peak Health Now and/or its product suppliers assume no liability for any injury, illness or adverse affects caused by the misuse and/or use of the information or products presented on this website.

© 2008 - 2022 ™Peak Health All rights reserved. 

Throughout this website, statements are made pertaining to the properties and/or functions of food and/or nutritional products. These statements have not been evaluated by the FDA and these materials and products are not intended to diagnose, treat, cure or prevent any disease. For all health and medical questions, please consult with your doctor. By viewing this site, you are stating that you agree with this disclaimer.


NAD Nicotinamide Adenine Dinucleotide - this is the REAL thing - not a precursor!

Profound health BENEFITS!

ATP a great companion



IMPORTANT NOTE: This line is for orders ONLY! Please determine product selection before calling.

Please use CONTACT FORM for any questions you may have about the products.

We do NOT return international calls.

Please use contact form for faster service.

No solicitations, PLEASE!

Convenient listings for INFO and PURCHASE.

NOTEShipping fee is  added for each product you put in cart.

**If too much shipping  cost shows up on your order, we ALWAYS give prompt refund so you don't overpay!**

There is a modest $5.00 handling fee.

Shipping/Handling on all suppository products is FREE.

Full-Spectrum Amino Acids,
Support Packages!

Montiff Vitamins / Minerals / Amino Acids

MONTIFF Amino Acids, Vitamins/Minerals:
The freshest products from a company of rare integrity!

Full-Spectrum Packages
to support health and healing!

NEW! Fibrotic
Detox Protocols

Tongkat Ali 100:1
Extract pure

Rocket Fuel!

Robuvit® Oak
Wood Extract

Robuvit® Oak Wood Extract pure powder 20 grams.

Relieve chronic fatigue, boost energy, enhance sports performance, support cardiovascular and detoxification!



Medicardium Xeneplex Glytamins detox suppositories 3-pack

Full-Spectrum Amino Acids and Multi-Vitamins! 

Montiff Crystalline Free-Form Amino Acids and the BEST Vitamin/Mineral!

EDTA Chelation and Detox Suppositories
for Liver and

The LEAST Processed Fish Liver Oil on the Planet!

Rosita Ratfish Oil

Rosita Ratfish Liver Oil 

TOTALLY RAW - so rich in antioxidants, it needs NO preservatives!

So mild-tasting and smelling you can use it as a face oil!

Rosita Ratfish Liver Oil