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Eggs are a ketogenic dieters best friend!
For this quick and tasty mushroom omelette you will need: 2 eggs 1 large portobello mushroom 1 tsp butter 1 tsp Worcestershire sauce 1 tbsp Greek Yoghurt 1 tbsp grated tasty cheese Cracked pepper & salt 1. Whisk the eggs with the Greek yoghurt and set aside 2. Heat 1 tsp of butter in a small fry pan. Slice the mushroom and add to the pan 3. Pour in 1 tsp of Worcestershire sauce 4. Pour the eggs over the mushroom and cook with the lid on until the base is firm enough to flip 5. Flip the omelette, sprinkle with cheese and allow to finish cooking until cheese has melted 6. Season with salt and pepper.
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Low Carb vs. Ketogenic There seems to be a lot of buzz surrounding low-carb/ketogenic diets lately, but with that buzz comes confusion. With so much mixed information available on the internet, it can be hard to decipher which path will get you to your health and weight loss goals with the least resistance. Today, I want to set the records straight. As a Keto coach, I am going to clearly explain the difference between low-carb and ketogenic to help you to decide which path is going to be best for you. I am also going to touch on my Flexible Ketogenic Program which will allow you to note any similarities and differences. Low-carb A low-carb diet is a generalised term used to describe any diet where carbs are being reduced. Total daily carb intake can vary anywhere between 50 – 100g per day. Common foods which are reduced when following a low-carb diet include processed sugar, bread, pasta, rice and potato. Low-carb diets work well for generally healthy individuals who are moderately active and take very few (if any) medications. For anyone who is struggling with hormonal imbalance, insulin resistance, sugar addiction or an inability to exercise may find the results they achieve on a generalised low-carb diet frustratingly slow. Ketogenic Diet A ketogenic diet is a very low-carb diet where up to 95% of calories are consumed through eating fat. Total daily carb intake can often be restricted to 20g or less per day. The main foods consumed on a strict ketogenic diet are fats (oil, butter, cream, ghee) protein (meat, eggs, fish) and vegetables (mainly green veg) Much like the low-carb diet, the ketogenic diet is well suited to people who are already generally healthy. People with complex health conditions, hormonal issues and diabetes are in fact able to achieve amazing results with a ketogenic diet but it is not recommended to make such drastic changes without some professional support. A strict ketogenic diet may not be well suited to someone who has difficulty digesting fats, who exercises vigorously or who has insulin/blood sugar issues that are not well managed. Flexible Ketogenic Program As Naturopath My personal and clinical experience with low-carb and ketogenic diets is what led me to create a flexible program. There were certain aspects from both that I liked and certain aspects which I felt I wanted to change. The flexible ketogenic program is exactly what it says it is. It is a flexible method of eating which will allow you to enter ketosis and achieve rapid, long lasting results. You will learn how to enjoy eating at restaurants without feeling guilty, you will discover how easy it is to balance your carb intake with your energy levels/energy expenditure and you will understand how to eat intuitively so that the weight you release stays off for life. This program is suitable for people who are struggling with complicated health conditions such as type 1 and 2 diabetes, PCOS, hypothyroid and auto immune disorders. It is also effective for people who may have struggles to lose weight in the past due to certain medications or health issues. The reason why this program is so well suited to most is because of the flexibility. There are no rules, only guidelines. You will be coached to find the right balance of fats, protein and carbs for your body and your goals. Everything about the program can be customised to suit your wants and needs – you are not forced to fit within a certain framework in order to achieve your goals. Daily carb intake can vary from anywhere between 20g – 80g per day. People who struggle with extreme insulin resistance will start off on a very small amount of carbs and will be able to slowly increase them as their insulin sensitivity and metabolism improves. People with no health issues or obstacles to weight loss will be able to start off on a much higher carb intake while still achieving fast, effective results. Foods to be enjoyed include plenty of vegetables, protein, healthy fats and some fruit. No food is off limits. Portion sizes and frequency of the foods you enjoy will be adjusted so that you can achieve your goal within your desired time frame. For more information on how this program can assist you, contact me any time using the form below. I look forward to helping you achieve your goals! Is the Ketogenic Diet Good for PCOS?Poly Cystic Ovarian Syndrome (PCOS) affects between 12-18% of women who are of reproductive age. Women with PCOS experience irregular or missed periods due to absence of ovulation. Some women may develop cysts on their ovaries, while many women do not. Common symptoms include weight gain and obesity that is difficult to manage, fatigue, unwanted hair growth due to a change in androgen hormone, thinning of head hair (more so in middle aged women), infertility, acne or darkened discolouration of the skin, mood swings, depression, painful periods, headaches and sleep problems. The oral contraceptive pill is the most common type of treatment recommended for women who suffer from PCOS. Herbs and nutritional medicine are popular and effective natural approaches that may also help to regulate the hormonal imbalance. My experience with PCOS My own personal experience with PCOS was a huge learning curve. I went undiagnosed for several years as I became increasingly frustrated with my weight and monthly symptoms. Eventually a blood test revealed I had PCOS and my GP recommended I commence taking the pill immediately. As I was half way through my naturopathic studies, I was reluctant to go on the pill and after several more months of trying various natural approaches without improvement, I gave in and started taking Levlen ED. My monthly symptoms improved within 8 weeks but my weight was continuing to increase. Desperate to find a solution, I came across some information about low-carb diets and how they can help women suffering from PCOS. I changed my diet immediately and for the first time in a LONG time, I felt I had regained control over my weight and my health again. Within a few weeks my weight began to reduce, my skin cleared up and my mood improved. I eventually came off the pill and to my surprise, the horrific pain I was so used to experiencing every month (since the age of 14) had also reduced to a much more manageable level. So why is the low-carb/ketogenic diet so effective for women suffering with PCOS? A few of the complications that can occur in women who suffer from PCOS include inflammation, insulin resistance, excess androgen hormone (due to increased insulin levels), and elevated estrogen and testosterone levels. By following a low carb diet you can increase your insulin sensitivity which means less insulin is released and less fat is stored. As total insulin levels come down, androgen hormone can also come down too. A diet low in carbs and moderate in fat and protein can also help to improve energy levels in women suffering from PCOS. Eliminating highly processed, sugary foods from the diet will also allow inflammation levels to reduce which will minimise the pain experienced during menstruation. The recent rise in coeliac disease has led to several studies proving wheat and gluten to be “endocrine disruptors” meaning both wheat and gluten may play a huge role in the imbalance of hormones experienced by women who suffer from PCOS. By eliminating these products from the diet, the body is given a chance to repair and re-regulate hormone imbalances. As the hormone balance returns to normal, other troublesome symptoms such as fluid retention, food cravings, mood swings, fatigue and acne will also begin to disappear too. My personal and extensive clinical experience with PCOS and the ketogenic diet has proven to me that it really is the most effective solution for this common condition. Not only will this way of eating allow you to return to a healthy weight, it will also assist your body in correcting the underlying hormonal imbalance and provide you with a long term solution. Using the ketogenic diet to heal PCOS does NOT mean you will never be able to eat carbs again! You must simply allow your body to have a much needed rest from these foods so that it has a chance to heal. Once your health and your weight are at a level you are happy with, you can slowly start to introduce higher carb foods again. With the right guidance you will be able to embrace this process without having to fear the weight coming back on. For further advice regarding PCOS and the ketogenic diet as a keto coach i always there for you, contact me anytime using the form below. 60g cocoa butter
60g hazelnut - roasted and chopped 40g raw cacao powder 30g rice malt syrup - or honey 1/2 tsp cinnamon 1/2 tsp vanilla extract Melt the cocoa butter in a bowl either in the microwave or by using the "double boiler" stove top method. Once melted add the rice malt syrup and whisk in the sifted cacao powder. Combine well and add the roughly chopped hazelnuts. Stir in the cinnamon and vanilla and pour onto a sheet of baking paper Set the chocolate in the freezer for 10 minutes Chop into bite sizes pieces and store in an air tight container in the fridge This entire batch contains approximately 34g of carbs - if you cut your bark into 17 pieces like I did, each piece will only contain 2g of carb. Perfect for a not-so-naughty sweet treat! Why You're Not Losing Weight on a Low-carb or Ketogenic Diet
Low carb and ketogenic diets are my favourite diets to recommend for fast, safe and effective weight loss results.
In a time where we are eating too much sugar and relying on simple carbohydrates as our primary source of fuel, our bodies are responding really well to mixing things up by cutting the carbs out. Although low carb ketogenic diets are extremely effective when it comes to weight loss, I do see several people stalling or hitting a plateau. The next 5 reasons are the most common reasons why you may not be losing weight on the ketogenic diet and what to do about it. 1. You’re not in ketosis Everyone has different levels of carbohydrate sensitivity – some people are able to eat between 80-100g of carbs per day and still remain in a healthy fat burning zone – others need to restrict their carbs to below 40g per day in order to enter ketosis. Using Ketostix daily to measure your levels of ketosis is an effective way to see if you are on the right track – Ketostix will tell you if you are in a safe and effective level of ketosis. Professional advice is required when cutting carbs below 50g per day – cutting carbs too much and for too long can cause health problems for susceptible individuals and it is always safest to seek professional advice from a practitioner who specialises in this way of eating. 2. You’re eating too much fake food It’s easy to get carried away eating low carb treats on the keto diet. There are an abundance of low-carb, sugar free bars and drinks available but sugar free does not always mean healthy and too many of these products will not help you to reach your weight loss goals. There are several studies that prove people who drink sugar free or diet soft drinks actually gain more weight than those who don’t! Too many artificial sweeteners can have a negative effect on weight loss and weight maintenance so it is best to avoid them as much as possible. My blog is full of keto treats that are naturally low in sugar. Check them out! 3. You’re too stressed High levels of the stress hormone cortisol will cause your body to hold on to stored fat! Practicing relaxation techniques daily is an effective way of reducing your stress hormone levels. Naturopaths also use a variety of herbs and nutrients to lower your stress hormones. Ask me about them during your next consultation. Other hormonal imbalances such as hypothyroidism or estrogen excess can also cause the body to hold onto fat – there are many solutions to these problems too and they should always be discussed with your naturopath. 4. You’re eating too many nuts! Although nuts are a fantastic snack option when you’re on the ketogenic diet, they can also be the reason why you stop losing weight. It is not necessary to count calories when you are on a low carb diet but when you start eating too many nuts your carb, fat, protein and calorie ratio gets out of balance and can put a stop to your weight loss progress. For this reason I recommend that you limit nuts to no more than 30g-50g per day. 5. You’re always eating Grazing on low carb snacks, veggie sticks and nuts is an easy trap to fall into when you’re on the keto diet. This is fine for some people but for others, small periods of fasting can help to accelerate the fat burning process. Fasting between dinner and breakfast for a minimum of 10-12 hours is highly recommended (providing you do not have any complex health conditions such as Type 1 or Type 2 diabetes) but sometimes it is also necessary to fast for a couple of hours between meals too. Seek professional advice if you feel this may be the solution to your plateau problem. These are just 5 of the many reasons why you may stop losing weight while following the low carb or ketogenic diet. Any other advice regarding diet As a Keto Coach, i always there, For personalised advice, contact me anytime using the form below. Serves 3Ingredients 1 tbsp olive oil 1 onion or a small handful of spring onions 1 clove of garlic 2 leeks – white part only 1 large head of broccoli 1L vegetable stock ½ cup cream 90g cheese Method
Diabetes and Weight Loss
Weight loss can be hard at the best of times but even more so for those who are living with Type 1 Diabetes.
Over the past year, I have developed a safe and effective weight loss protocol for Type 1 Diabetics. I have seen great success using this protocol and want to share some of the details with you. How does it work? Reducing insulin intake is the ultimate key to weight loss success. Ensuring you are consuming a healthy balance of fat, protein and carbohydrates is essential in order to reduce insulin intake. During your initial consultation, your diet, lifestyle and insulin intake, along with other medications and health conditions, will be assessed and discussed in detail. From there, diet and lifestyle adjustments will be made and over the following 1-2 weeks you will notice a dramatic reduction in the amount of insulin that is required. You will not be alone during this process, I believe guidance and support is essential during this phase to ensure you do not experience any dangerous blood sugar fluctuations. Any diet or lifestyle recommendations are discussed in detail to ensure you are 100% comfortable every step of the way. Within 2-4 weeks you will begin to notice weight loss, changes in your body shape, an increase in energy levels and a greater sense of health and well-being. Weight Loss Support Herbal medicine can effectively support type 1 diabetics to lose weight Certain herbs can help to:
All prescribed herbs are to be used under strict supervision. All herbal formulas are prepared especially for you and your health requirements. Although is it not essential, I do recommend you seek approval from your primary health care professional before making any diet or lifestyle changes, especially if you commonly experience complications due to diabetes. Results do vary depending on several factors, compliance will ensure you achieve the best results. If you are living with Type 1 Diabetes and are tired of trying to lose weight on your own, contact me today. I offer free phone consultations which will allow us both to determine if my protocol is suitable for you. This will also allow you to have to opportunity to ask any questions before we move forward. To request a phone consultation, call or sms Christina on 0411982105 or complete the contact form below. You will Need:
This is one of my absolute favourite Ultra Lite recipes! It is full of flavour and so quick and easy to make.
120g pork mince 1 tsp coriander 1/2 stalk of lemon grass chopped fine 1 clove garlic minced 1 tsp dried ginger 7.5ml lime juice 50g bean sprouts 1 red chilli pod 60g lettuce leaves - approximately 3 large leaves 1 tsp olive or sesame oil Method 1. Stir-fry the coriander, lemon grass, garlic, ginger and chilli in a tsp of oil until aromatic. Add the mince and fry until browned 2. Stir in lime juice and beansprouts. Toss to combine 3. Spoon mixture into lettuce leaves 4. Garnish with extra coriander and serve More recipes like this can be found in the Ultra Lite Manual & Recipe Book. There are over 100 easy, delicious low-carb recipes inside. For more information on the Ultra Lite Program CLICK HERE or contact me any time christina@renewhealththerapies.com.au 0411-982-105 These delicious bliss balls are an easy keto treat! Serves 16 - Serving size = 1 ball - Carbs 2g per serve - Calories 64 You will need: 1/2 cup (50g) frozen raspberries 1 1/2 cups (90g) shredded coconut 1/4 cup (20g) cashews 1/2 cup (125mL) of hot water 50g dark chocolate (70% of higher) 1. Add the raspberries, cashews and 1 cup of the coconut to a blender or magic bullet - add a small amount of hot water and blend together until the mixture forms a smooth paste - add up to 1/2 a cup if necessary. 2. Once the mixture is smooth, add the remaining coconut and stir together. 3. Using a tablespoon, scoop out the mixture and press into balls (the mixture will be quite soft and wet) 4. Place balls in the freezer for 30 minutes to chill 5. Melt the dark chocolate in a bowl - dip the chilled balls into the dark chocolate. 6. Store bliss balls in the freezer and remove them 5-10 minutes prior to eating them or store them in the fridge if you prefer a softer version. Enjoy! Intermittent Fasting & Weight Loss
Intermittent fasting is quickly becoming of the world’s most popular health trends and I am finding more and more people are asking me about fasting all the time!
For those of you who are new to the term, intermittent fasting is a style of eating that cycles between periods of fasting and eating. It is known as an “eating pattern” not a “diet” There are 3 Main Types of Intermittent Fasting
Fasting For Weight Loss All fasting methods can promote weight loss by reducing total calories consumed – providing you don’t make up for lost calories during your periods of eating!! The goal to lose weight is the most common reason why people try intermittent fasting. Fasting methods can increase your metabolic rate by up to 14% and studies have shown that intermittent fasting can in fact be a very powerful weight loss tool. In a review study from 2014, fasting was shown to cause weight loss of 3-8% over periods of 3-24 weeks, which is actually a very large amount compared to most weight loss studies. Health benefits of Fasting Not only is fasting beneficial for weight loss, it also has some amazing health benefits too. Fasting can help you to improve your insulin sensitivity, increase human growth hormone, repair cells faster and protect your body against disease. However, the positive benefits to fasting can only be achieved when you follow a fasting protocol correctly. This means, breaking the fast safely and eating plenty of fresh healthy foods during your eating periods. It may also be necessary to seek digestive support during the initial stages of fasting. Who shouldn’t fast? Intermittent fasting is not for everyone. If you are underweight, or have a history of eating disorders, then you should not try intermittent fasting without consulting with a health professional first. Fasting is also not advised if you have trouble maintaining healthy blood sugar levels or if you experience high levels of cortisol. Blood sugar imbalances and high cortisol levels can be corrected and reversed and you may need to follow a “pre-fasting diet” before you commence this way of eating. Contact me for more information regarding the “pre-fasting” phase. To learn more see my blog on Fasting For Weight Loss - What You Need to Know Before You Fast Fasting Side effects Some mild side effects that may occur during fasting include hunger, dizziness and indigestion (when breaking the fast) if any of these side effects occur, seek professional help for an effective solution. Is fasting safe for women? There is some evidence that intermittent fasting may not be as beneficial for women, as it is for men. For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women. Click here to see the study. Intermittent fasting has also been known to cause amenorrhea (absence of a menstrual bleed). If you have problems with fertility and/or are trying to conceive, I would not recommend you try intermittent fasting just yet. Intermittent fasting is not advised when pregnant or breastfeeding. How do I know if intermittent fasting is the magic solution I have been looking for? The simple answer is, you won’t know until you try it! My experience has shown me that no “diet” or “way of eating” works the same for any two people. A customised approach must be used at all times to ensure the best results can be achieved. Intermittent fasting is absolutely something you can try for yourself at home, and it does have the ability to assist you in reaching your weight loss goal, but for best results, seek professional help. For further information or guidance, contact me using the form below. Happy fasting!! |
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