These raspberry muffins contain 5g of net carb per serve and are sweetened naturally with a very small amount of rice malt syrup.
You could add some extra sweetener of your choice if you prefer a sweeter muffin and you can also choose to leave the syrup out completely! This recipe makes 6 Ingredients 150g Almond Meal 2 Eggs 60mL Olive Oil or Coconut Oil 100g Frozen Raspberries 1 tbsp Rice Malt Syrup 1 tsp Baking Powder 1 tsp Cinnamon 1. Pre-heat your oven to 180 degrees. 2. Add the almond meal, eggs, oil, baking powder and cinnamon to a bowl. Mix well using a spoon. 3. Add raspberries to the muffin mixture and fold in gently. 4. Spoon the mixture into the muffin tray and bake for 20 minutes. For more recipes like this CLICK HERE
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Ingredients
1/4 cup (20g/0.7oz) almond meal 1/2 cup (30g/1oz) desiccated coconut 1/4 cup (30g/1oz) almonds 1/2 cup (50g/1.7oz) shredded carrot 2 (30g/1oz) Medjool dates 1 tbsp (15g/0.5oz) coconut oil Method 1. Melt the coconut oil and pour into a food processor or magic bullet 2. Finely chop the almonds and dates and add to the coconut oil 3. Add all other ingredients and process on high until well combined. You may need to scrape down the sides several times 4. Using a teaspoon, scoop out the mixture and roll into bite sized bliss balls and store in the fridge. This recipe makes 13 bliss balls. The batch contains 29g of net carbs therefore each bliss ball contains 2.2g of net carbs and 59 calories. Enjoy! Ingredients1/2 cup (40g/1.4oz) Almond meal 1/2 cup (30g/1.1oz) Desiccated coconut 1 tbsp (10g/0.3oz) Cocoa powder 4 drops peppermint essence (or more to your liking) 1 tbsp (15g/0.5oz) coconut oil 1.5 tbsp (30g/1.1oz) rice malt syrup (or sweetener of your choice) Method. 1. Add all ingredients to a food processor or magic bullet, leaving aside 1 tbsp of desiccated coconut for rolling later. 2. Process on high until well combined - the mixture will be moist and easy to roll 3. Using a teaspoon, scoop out the mixture and roll into balls, then roll them in the coconut you set aside earlier. 4. Store in the fridge or freezer - allow to soften before eating. Enjoy! This recipe makes 13 bliss balls. The total batch contains 33 net carbs, therefore each ball contains 2.5g of net carbs and 57 calories. My preference is to use rice malt syrup, but if you were to remove the rice malt syrup and use an artificial sweetener, the batch would only contain 9g of net carbs and each bliss ball would contain 0.6g of net carbs and 49 calories. For more recipes like this, CLICK HERE These Low-Carb Brownies are Absolutely Amazing!They contain just under 4g of carb per serve, making them a delicious, keto friendly treat! There is no added sugar or artificial sweetener and they take less than 20 minutes to make! You will need: 1/2 cup almond meal 1/4 tsp baking powder 1/4 cup peanut butter 1 tbsp butter 1 egg 1 tsp vanilla extract 50g 70% dark chocolate 1. Pre-heat the oven to 180 degrees 2. Soften the butter & peanut butter in the microwave or a stove top. 3. In a separate bowl, melt the dark chocolate. 4. Combine the almond meal, egg, baking powder and vanilla extract in a bowl 5. Add the softened butter and peanut butter and mix well. 6. Pour in the melted chocolate and combine well. 7. Line a small tray with baking paper and pour in the mixture. 8. Bake at 180 for 10-12 minutes - allow to cool before slicing into 8 pieces Serves 8 Enjoy! For more recipes like this CLICK HERE The Virtual Gastric Band
Over the years, I have seen many clients who have undergone the gastric banding surgery.
Some find the surgery to be a fantastic long term solution, but unfortunately for those I see in clinic, this is not the case. I believe that the main reason why the surgery works for some and not others is because many people have an certain habits that they need assistance to change or they have an underlying mental or emotional reason to over-eat, which we will get to in a moment. For those who are unfamiliar with the surgery, the gastric band procedure works by restricting the amount of food that can enter the stomach which is achieved by fitting a tight band around the opening of the stomach. Many patients report that a majority of the weight comes off within a few months of the surgery and this is due to the restricted amount of food that is able to be consumed. Many people are also forced to go on a liquid diet either before or after the surgery which also contributes to the rapid weight loss. Foods like red meat, chicken, fibrous vegetables and some fruits can be very hard to digest, whist other food like French fries and chocolate milk (just to name a couple) still seem to go down well without any indigestion, discomfort or pain. Once the initial motivation for weight loss wears off, junk food and foods that are easier to digest often appeal as an easy option and the weight comes back on... usually with a vengeance! I was first introduced to the concept of "virtual gastric banding" by my hypnotherapist and mentor just over a year ago. Initially I was apprehensive. I wanted to believe it could work but it just seemed way too simple. Since then I delved into the world of hypnotherapy and I was absolutely blown away by what it is able to resolve and I knew it was something that I wanted to be able to offer my patients. The virtual gastric band protocol was part of my hypnotherapy training and I have been successfully using it with clients to help them achieve their weight loss goals. The difference between the virtual gastric band and the actual surgery is the virtual procedure targets much more than just restricting the quantity of food you can eat. This virtual gastric band can assist you to:
Most importantly, the virtual gastric band is customized for you and your drivers and the underlying cause of the weight gain will be addressed. Emotional triggers are revealed and healed and any self-sabotaging patterns will be stopped. The virtual gastric band is a 5 session protocol and you will notice a behavioral change immediately after your first session. You will receive a hypnotic audio to re-enforce the sessions and on-going guidance and support. The protocol is not a magic weight loss cure - you must want to lose weight and be prepared to follow instructions and do the work. If you would like more information about hypnosis and the virtual gastric band, contact me using the form below and we can schedule a FREE 15 minute phone consultation today! Follow this link to learn more - Virtual Gastric Band Hypnosis Emotional Eating
In my previous experience as a weight loss practitioner, emotional eating is quite often the ONE thing that holds people back from achieving their health and weight loss goals.
The term "emotional eating" may conjure up images of crying alone in your pyjamas while eating a half melted tub of chocolate chip ice cream but it is actually much more in-depth than that! Emotional eating can present itself in many different ways, for example, feeling stressed at work may lead you to grab one too many biscuits at morning tea, feeling anxious, tired or frustrated may lead to a little late afternoon binge and feeling bored, lonely or depressed may lead to sweet cravings at night. Emotions and stress also affects our ability to make long term dietary and lifestyle changes, quite often we feel too tired, overwhelmed and worn out to make any positive changes at all. This is nothing to be embarrassed or ashamed about, we have all had the best intentions to start our diet on Monday and found by Monday afternoon it's all too hard!! If only it wasn't so and so's birthday this weekend, if only I had more time to make a healthy breakfast, if only I wasn't so tired and stressed to think about what I'm going to eat... right? So how do we build resilience and overcome the emotional hurdles which hold us back from achieving our goals? Mindfulness! Mindfulness is a fantastic practice that will allow you to understand yourself and your triggers better – once we understand what causes the emotional eating we are able to stop it. Sounds simple huh? Quite often, once the triggers are revealed, I can guide you towards a simple intervention which can be put in place and the issue can be healed. If this fails and nothing seems to work it can be because the triggers have much deeper roots and require further attention – this is where hypnosis can help! For most people, stress is a feeling experienced on a daily basis. Once upon a time, the only events that triggered our stress response was when we were getting chased by a bear and were running for our lives!!! Now, something as simple as getting cut off in traffic or having a unexpected work deadline can trigger us to feel the same intense stress. How can this be? Well, when we are exposed to prolonged periods of stress or when we experience a traumatic event, for example, a death in the family, major surgery or a relationship ending our stress threshold drops. For most healthy, emotionally balanced people, the stress threshold sits at around 8 – meaning only severely stressful events (like those mentioned above) trigger a stress response – for chronically stressed people, or for someone who has undergone a traumatic life event the threshold drops down to about a 2 or 3 meaning even mildly stressful situations can cause the same stress response that is felt when highly stressful events occur. See the image below.
This response can lead to “adrenal burnout” a topic that will be covered in another blog but it is also the main driver behind emotional eating.
Every time an event causes us to breach our threshold we look for a way to self soothe. For some people it might result in an emotional outburst, for others they may smoke a cigarette or indulge in drugs or alcohol, but for most, the easiest and most socially acceptable way to silently self soothe is to reach for food. One of the reasons why foods like chocolate and sweet carbohydrates are the preferred choice during times of stress is because the body knows that these foods actually trigger a small release of serotonin when consumed. Serotonin can provide us with relief from anxiety, sadness and stress and the body knows that eating these foods will help us to feel momentarily good again. In order to eliminate these cravings for good, we must heal the underlying drivers. This is where hypnotherapy can help! Hypnosis can help to bring that stress threshold back into balance. It clears the negative accumulation of stressful or traumatic events that have been experienced over time and allows us to lay a clean foundation for positive suggestions to be embedded upon. During a session you can have the opportunity to “rehearse” certain situations to assist you in acting it out successfully in real life. You can also work on eliminating self-limiting beliefs or any other thoughts, feelings or emotions that may be holding you back for achieving your goals. Ultimately, hypnosis is a highly effective tool that can empower you to take back control of your life! You will feel positive and confident again, like a weight has been lifted off your shoulders and you will be equipped with the knowledge to ensure this positive change is for life. For more information about how hypnosis can help you to reduce stress and achieve freedom from emotional eating, contact me any time using the form below and we can schedule a FREE phone consultation today. Thyroid Can Cause Weight Gain
Weight gain is the most common problem experienced by women who are suffering from a thyroid disorder. Studies show a higher prevalence of obesity in people with defective thyroid function. People often gain weight when they develop hypothyroidism (underactive thyroid gland) and then find it hard to lose the weight no matter what they do, and many people with thyroid disorders who exercise regularly and eat the perfect diet still find it hard to eliminate the extra kilos.
Why can’t I lose the weight? Thyroid hormones regulate the body’s metabolism, specifically the breakdown of sugar, fat and protein inside the cell. When your level of thyroid hormones are low (due to hypothyroidism), the food you eat cannot be utilized effectively, hence why you gain weight. This also explains why people with thyroid issues find it difficult to release weight too. Another reason why you may be gaining weight is because of the increase in your estrogen levels. When your thyroid hormone level declines, estrogen levels increase. This is because healthy thyroid hormone levels are necessary to metabolize estrogen. To make matters worse, excessive estrogen in the body can further inhibit thyroid function. Another hormone that can prevent weight loss is Leptin. Leptin is a hormone that controls appetite, however, a lack of thyroid hormone in circulation will cause leptin levels to increase which will then cause your appetite and portion sizes to increase. In addition to all this, hypothyroidism causes a decline in serotonin, a neurotransmitter found in the brain that regulates your carbohydrate and sugar cravings. So if you’ve ever felt compelled to go on a crazy food binge, your serotonin levels may be to blame! Hypothyroidism may also lead to insulin resistance, meaning your body may find it difficult to utilize sugar effectively. Insulin is a fat storage hormone. The pancreas of an insulin resistant person will release more insulin than a non-resistant person meaning more fat will be stored even if both people are eating the exact same thing. This can be why your slim friend appears to be able to eat whatever she wants without gaining a gram while simply looking at a piece of cake can make you gain 2kg! This is because the slim friend has a healthy insulin response. Treatment Thyroxine is a common prescription taken by those with hypothyroid and will often allow you to achieve “normal” blood test results once you commence taking the drug. Thyroxine simply pumps more thyroid hormone into the blood stream but does not correct the underlying issues. As previously mentioned, weight loss can be difficult for those with thyroid problems for a number of reasons. Several hormones are out of balance and it seems as if the only thing your body wants to do is gain weight! This is where a low-carb diet can help. The biggest benefit of following a low-carb diet is that it can improve insulin sensitivity, meaning it can assist your body to reverse insulin resistance. Once insulin levels start to come down, weight will follow, especially that stubborn weight that is often held around the waist. Eating a diet rich in healthy protein, fats, vegetables and low fructose fruit will also improve your gut health which will increase the amount of serotonin your body produces (as over 70% of our serotonin is produced in the gut) – meaning crazy binge sessions will become less and less frequent. As you start to lose weight and reduce your carb intake, leptin levels will also go down meaning your appetite will begin to regulate itself and you will enter a positive cycle of healthy habits. Wheat is a potent hormone disruptor, by going low-carb you will be temporarily eliminating wheat from your diet, allowing your body to have some time to restore hormonal balance. A diet low in carbs and processed sugar takes some stress off the liver which means your body will be able to flush excess hormones and fat out of the body more effectively than before. In addition to a low carb diet, I have had great success using certain herbs to regulate thyroid hormones, estrogen levels and to reverse any potential insulin resistance. If you are searching for expert advice and for someone to assist you on your weight loss journey while restoring balance to your hormones, contact me today using the form below. Ingredients
60g peanut butter 20g almond meal 20g shredded coconut 1/2 tsp cinnamon Mix all ingredients together in a bowl Using a tablespoon scoop the mixture out and roll into 8 balls Place them on a baking tray that has been lined with baking paper Gentle press down on the balls with a fork Bake at 180 for 10 minutes Enjoy! Ingredients
60g peanut butter 40g almond meal 20g dark chocolate - diced into small pieces Mix all ingredients together and roll into 14 small balls Place on a baking tray lined with paper and bake at 180 for 10 minutes Wait for cookies to cool completely before removing from the tray Enjoy! Ingredients
These Double Choc Keto Cookies are chewy and delicious! If you're a fan of dark chocolate, you will absolutely love these!
60g cream cheese 50g butter - softened 20g rice malt syrup 40g 70% dark chocolate 40g cocoa powder 1 egg 20g almond meal Mix all ingredients together in a bowl Using a tablespoon, scoop out the mixture and place onto a baking tray that has been lined with baking paper. Bake at 180 for 20 minutes - Allow the cookie to cool before eating them! I prefer not to use artificial sweetener but if you prefer a sweeter version you can add a sweetener of your choice. Makes 15 cookies - each contains just 3g of carbs Want more keto recipes?? CLICK HERE |
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