I love SparkPeople. Their nutrition tracker has been my saving grace for a while now. For instance, I had a really big breakfast this morning.
Beef Mince flavoured with Smoked Paprika & Turmeric, 3 Eggs, Avo & a Cherry Tomato
Spike day is my ‘up the carbs’ day. I keep my carbs at 20 per day so I reset my metabolism on the 7th day, (I call it Reward Day, since I have been so awesomely good and because I don’t want my body to think I am starving it!). I also know that when I eat more carbs on my strict days I can tend to overdo them. 6 strict days means I can play on the 7th day, and I choose to stay within Banting rules then. That is when I make my favourite coconut pancakes.
Coconut Pancake with Macadamia Cream Filling
I use my SparkPeople nutritional tracker to help plan my day, even on Reward Day. I can also look back and see what I have eaten at any time. It is so helpful. Like today – I had such a big breakfast, all legal, and even with my palm size protein and green drink (which is 8 carbs) for tonight, I still have 2g left over.
Water has been my good companion today and I find that I am drinking quite a bit. I think this is also because protein is a diuretic and I had a fair bit yesterday. So water is my friend…I also had 2 small cups of black filter coffee with cinnamon and coconut oil…delicious.
Today has been an industrious one. Now for a stroll with the dogs and my own Banting Cocktail (Sparkling Water with Bitters)
Have an awesome evening…
Banting snacks seem to be a hard one for some, so I am going to start posting mine as and when they come. Here was today’s one:
Salami and Avocado Bites
Pinterest is a wonderful place to go and look around. I made a couple of lists and am going to see what I can come up with to make some even more yummy ones! Watch this space…
Hello again Banters all
Today is beautiful here in the mountains and work on preparing the horse arena is ongoing while I sit and write recipes and menus for an upcoming Banting talk. I love doing this. The recipe book is coming together really well and there are some awesome food experiments coming up. Needless to say, I am passionate about good tasty healthy nutritious food! And it has helped me lose 18kg so far!!!
Today’s breakfast photo is Liver and Eggs:
It is a simple meal but oh so tasty. The liver is cut into strips and then rolled in almond flour and fried. I served this with egg and home-cooked creamed organic spinach from the garden, and a slice of avocado. Really delicious combination.
That’s all for now…be back soon
Have a stunning day – keep on with the Revolution!
Following The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier
This morning’s breakfast was the standard Eggs, Bacon and Avo. To my horror, when I punched in my food into Spark People’s Nutrition Tracker, I had eaten all but one of my 20 carbs in that one meal! That was because I had taken the seemingly sage advice to eat a whole avo with my breakfast…at 15 carbs! I will not do that again. Half an avo is just fine for me. I will also be soaking seeds for my lipase containing sprouts today. They are so low in carbs and great for snacking straight from the fridge.
Dinner was a 300g T-bone steak, and a tiny bit of biltong (beef jerky) while I was cooking. And some salted butter on the tip of my finger. Love butter!
My thoughts on a few things: Having the same breakfast every day is as boring as bullshit. No replica foods is even more boring, especially if you are an avid cook such as I am. And a taste fiend! I LOVE different tastes. So off I went trawling the internet for keto recipes and I found masses of delicious looking dishes. I also have some good ones in the Real Meal Revolution Cookbook. After all, that is how I started this Low Carb High Fat journey.
Brunch with Amanda:
Bacon and Egg Scramble with Cheese Grillers, Mushrooms with Garlic and Ginger, and Guacamole
I have committed to doing two weeks induction (as in Atkins) with my buddy Amanda, to accompany her on the start of her LCHF/Keto journey. This is a good thing for me as I am in need of a bit of discipline right now. AND… I am already looking forward to some awesome cooking experiments to come after our Fat Burning Fortnight! Yay! Pancakes, breads and muffins, waffles…all sorts of tasty morsels. Craig from ruled.me is so prolific with wonderful keto recipes, it’s like being a kid in a candy store visiting his site!
But in the meantime – off to boil 6 eggs for quick snacks. Loving this healthy journey!
Cruising with the Revolution!
(I follow The Real Meal Revolution by Prof Tim Noakes, Sally-Ann Creed, Jono Proudfoot and David Grier)
This has been an interesting week.
Now I do not subscribe totally to anyone’s particular idea of Banting. I use however much I need, wherever it resonates with me and suits my needs, wants and desires. Yep, all those things. Needless to say, my desire is to be healthy above all. Slim is good. Health is my main priority – physically, mentally and emotionally.
Physically means getting good nutrients into this bod, organic where possible and more than that, out of my garden! Being fit and active is important – so that I can get around the streets of Edinburgh and Pittenweem when I visit my sis – and to be able to walk in my little forest with the dogs and to dance with my horses. As I get lighter, all this becomes easier to do. Being healthy and fit enough to live a full active life is my sincere want, need and desire.
Mentally? Hmmmm… Keeping my brain busy is not too difficult. It wants to explore all the time! Discovering and using knowledge is ongoing, continually. Discovering what works best for me as far as food and health is concerned takes up a fair bit of my time as well. Nutrition has long been my interest. Ideas come, get used, get discarded at times and then the chosen principles get added to my lifestyle. All in all I am a healthy fat girl. Now I am on my way to being a healthy slim girl!
Emotional well-being is important so I ask myself what can I do to keep my sometimes rampant emotions happy? What do I like to do? Meditation and Qi Gong for starters. And then, I love to cook. Tastes turn me on. I love to develop recipes out of whatever I have at the time, and sometimes I plan. I certainly think simple is best, but there are times when a bit of luxury and food decadence suits the moment! We are not robots and we like variety. Well I certainly do. To eat the same things every day is not how I like to live. It would be like painting the same picture every day, and now and then get let out for good behaviour to paint something new. Ugh! I am a rainbow being, as are we all. I just like to let all the colours shine! Not just pink!!!
See! That’s the emotional side
The last week has been one of those emotional ones and food, of course, has come into play. Rebellion and resistance is part of my nature and sometimes it roars to the forefront of my emotional day. I know I am not alone. There are many of us emotional peeps out there and many of us rely on food to comfort us or to assist in the rebellion of the moment. I am not saying it is right, it just is like this at times. Just is.
We move on.
So what do I do on a regular basis? What I like to do. Drink my lemon water, coconut oil and salt in the morning – I happen to love it – and then I wait until I am hungry. My natural bent, my desire, is to do intermittent fasting, which means I eat anywhere between 10 am and noon, and I eat supper anywhere between 6 and 8 pm. And supper is always small. That feels good to me, and I am the one who knows what works for me. The principles behind intermittent fasting ring very true and my body likes it. I have written about it in previous posts, so do go and have a read. LCHF/Banting/Low Carb is how I choose my food. Sometimes I deviate, but not too often. I like banting. It’s good food.
Recently I relinquished all my outside responsibilities and resigned from committees etc. This is because I have an art exhibition coming up in July, so I have gone into my painting cave for the next four months. However, I am also writing my little Banting Recipe Book to release at our Silver Mist Holistic and Health Fair on 11 and 12 July 2015 here in Haenertsburg. Go to the facebook page to check out what’s coming.
Recent Banting Food Photos
Shirataki Noodles with Basil & Moringa Pesto
Shirataki Noodles with Bacon & Cream Sauce
Banting Snack: Celery with Whipped Cream & Blue Cheese
Until the next post – keep smiling and do the healthy thing…
Rockin’ on – Following the Real Meal Revolution
Spike Day Foods – Replica Foods!
Now my thinking is to get away from the original baddies like pizza and pasta, muffins and focaccia, chocolate mousse and panna cotta, not to mention crème brulee, with their inflammatory ingredients. Yes I believe in getting back to basics and clean eating, simple foods, and I totally concur with the idea of a Spike Day (Re-set Metabolism Day!) or a Reward Meal or Carb Cycling, however you want to do it that suits. However, I do not subscribe to the idea of eating previously dis-empowering food just because I can…I do the 90% chocolate thing and will not go back to Cadbury’s Whole Nut. No sir. After all, I am in the business of re-training my whole system to do without glucose and rather to use my stored fat for fuel.
So, back to Spike Day Foods. Spike Day is not for calorie or carb counting, it is there to be thoroughly enjoyed with no guilt! This is the day for me to have fun with food!!
This is the first time my sis and I have been successful at losing weight together and it is very exciting! We love to cook and entertain. It’s in our blood, our genes…it is a passion. (That and a host of other things!) Cooking is our creative therapy in a way. It’s also our way of putting up with/knuckling down to/readjusting to our chosen lifestyle – LCHF/Banting/Ketogenic/Lowcarb. For Life!
Spike Day for me is to be used for recipe trials with all sorts of wonderful Banting-friendly ingredients. Spike Day for me is for delicious but legal Banting Foods. I work very hard during the week to keep my carbs low and my food really simple so why would I want to jeopardise my progress? Up the carbs and calories, yes! But not empty calories. I might just want more! Scary but true…
Austerity is one thing, but the Greeks showed us it’s not for everyone! I can happily be austere and rigid in my food intake for 6 days. Hey! Even take it below 20 or 10 grams! But then on the seventh day I wanna party!
Each week we will try out one Spike Day recipe each. A Dish to Delight. A Banting Pizza Pizzazz! Or muffins, or pasta, crackers and breads, puddings and cakes. You get the idea? I need to try out the substitutes for some of the foods I love and miss the most. Scones, muffins, crackers and cheese, cheesecake and ice cream. As I need to wait for Spike Day to have those, I strongly believe that I should stay within Banting ingredient guidelines – and not indulge in the foods on the Red List. There are stunning low carb recipes for most if not all of my favourite foods, Banting-legal style! Replica foods. With my experiments I will make my Foodie Muse very happy:)
So here we go with our first Spike Day Delight! Coconut Pancakes. So good you don’t even need to put butter on them. You could also make a fresh berry jam to slather on them if you like…all Banting–legal! Here I have used macadamia nut butter and cream.
Coconut Pancakes with Macadamia Nut Butter Cream
Flavoured with Cinnamon, Unsweetened Cocoa and Xylitol
2 XL Eggs, beaten
1 to 2 tsp Xylitol or Stevia to taste (I used 1 heaped tsp Xylitol)
Pinch Himalayan (Pink) or Celtic Salt
½ tsp Vanilla Essence
3 to 4 Tbs Coconut Flour (I adjusted this and put in about 6 Tbs to get the thickness I like)
½ Cup Coconut Milk (I use the thick part at the top)
¼ tsp Baking Powder (I eventually put in ½ tsp)
Combine coconut flour and baking powder in a bowl
Mix all the other ingredients in another bowl
Put the two together and mix to form a smooth batter.
Allow it to sit for about 10 minutes and then stir again.
Now you are ready to start frying up those babies!
Brush a frying pan, skillet or griddle with about a tablespoon of oil, preferably coconut oil.
Pour or spoon the batter into the hot pan, making pancakes about 6 cm diameter. Actually, make ‘em any size you want! I have even made one big one in a pan on its own. Yum! They are fragile, so turn them gently once the underside is golden brown. Make sure the pan is always well greased so they don’t stick.
Macadamia Nut Butter Cream (serves 1)
1 heaped teaspoon Macadamia Nut Butter
2 Tbs Fresh Cream
Stir the two together until well combined
Add Cinnamon, unsweetened Cocoa and Xylitol to taste
Fill the pancake with Macadamia Nut Butter Cream, leaving a spoonful for the top. Roll up pancake and spoon the Macadamia Cream over the top. Pour a little fresh cream over and sprinkle with Cinnamon Sugar made with Xylitol and cinnamon.
I challenge you not to eat one until they are all cooked…
Let’s get Cooking with The Revolution!
(The Real Meal Revolution by Prof Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)
I know it is difficult sometimes to think of things to eat for the Big Breakfast, so here are a few ideas you might like to try.
Bacon OR Chicken Livers OR Ox/Lamb/Calves Liver OR Pork Rashers OR Lamb Fingers OR Pickings from Bone Broth OR Steak with extra Butter. (Of course you can have any offal if you like it, brains would be good.)
Free Range Eggs OR…Well, eggs is eggs – OK, you could try ostrich or quail eggs for a change?
Avo OR Spinach, Kale, Chard (Silver beet), Beetroot leaves, Mustard Spinach, Pak Choy. Leafy things. Organic if possible. Try growing your own.
Moringa Powder to mix with your avo or greens. Or drink the capsules.
Coconut oil OR Butter, Ghee, Lard (Pork Fat) or Tallow (Beef or Lamb Fat) OR Schmaltz (Chicken Fat) OR Bacon Fat
There are many different ways to use these ingredients. Take livers for instance.
Chicken livers can simply be browned in butter or cooked with cream or sour cream if you are feeling luxurious. Ox/lamb or calves liver can be cut into strips and rolled in crushed almonds or almond powder, (or not!), and fried in coconut oil, butter or ghee. You could mix the cooked liver with scrambled eggs for a change. Chop bacon and do the same thing. Hey, you could even have left over fillet steak chopped up in the scrambled eggs!
As for the leafy things, try steaming, stir-frying, wilting, creaming, whatever, and eat them with poached eggs, fried eggs, mixed into scrambled eggs with bits of bacon, a spinach and feta filling for the omelette…get my drift?
Eggs I have mentioned. Fried, poached, scrambled, omelette, pizza type omelette with cheese under the grill, bacon and eggs baked in muffin tins, quiche type muffins filled with all the good stuff for breakfast on the run. If you’re not in a hurry and you have time to bake in the morning, pour melted butter over them for that extra rich flavour. Remember you can always add herbs to the quiche muffins. Oregano is particularly good.
I hope this helps spark some creativity in the kitchen. After all, if you think about it, breakfast is our main meal, so it should be the one that deserves the creative touch.
It makes me happy to cook and to develop recipes for everyone to enjoy, especially for the awesome Facebook group of which I am a part. Visit there and see what a great bunch of people they are, led by the indomitable Charles Lubbe and his very helpful team from The Big Breakfast Banting Debate.
Go Big Breakfast!
Omelette Roulade filled with Swiss Chard and Mushrooms
Breakfast Egg and Bacon Pizza in a Pan
Bacon, Eggs, Tomato, Cheese and Avo
Green Eggs with Buttered Fillet Medallions & Heirloom Purple Tomatoes
Green Eggs, Bacon and Courgette Fritters
We’re Cooking with the Revolution!…
(The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)
How am I feeling today? Strange, slow, thoughtful. It is day 2 (day 1 was not FFF legal) of the Fat Furnace Fortnight and I am probably going through some kind of detox, Herxheimer reaction, that sort of thing. Although I have been Banting for quite some time now – this is nearly the end of my 4th month – I did go through a time of putting on a couple of kilos over the holiday season but it came back down fairly quickly which makes me realise it was more than likely water weight.
It is coffee and dairy that I think helped the weight stall. This is the 2nd day without coffee and I am choosing to drink rooibos tea since it has no caffeine. Green tea may well be good for me but I don’t want to indulge in any caffeine during this fortnight. I want to see how my body reacts, so I am being uber good! I am having a teaspoon of coconut oil in my tea and it tastes just fine! It is certainly a good way to take in the requisite two teaspoons a day … and it is cheap lip-gloss!
A good breakfast with good fats really helps keep the munchies away!
Until the next post, keep on Banting!…
My food life is becoming very interesting, what with all this Banter! It keeps me on the edge of my seat of addiction (read carb addiction) as I try to remember why I am doing this.
Why am I doing this? Why am I doing this?
I have been at first plump, then overweight, plain fat and finally obese during most of my 64 years. For a brief, shining moment, with the help of a bariatric doctor who gave me injections and a 500 calorie diet, I was thin. Without going into all the psychological possibilities of why I might have eaten my way out of stress or depression, (I would spare you that) I am totally and utterly convinced that my weight gain is from carbs. Mostly breads, grains, starchy vegetables, legumes…and too much red wine. Mine was not a sugar addiction. I never liked Coke or fizzy drinks and got onto the vegetarian whole-foods wagon while in my early twenties in London. They were after all, “healthy” peace and brown rice hippie days.
When, after seven years of vegetarianism, I returned to my carnivorous ways, unfortunately the carbs came with me and so did the weight gain. I had a hysterectomy and put on weight, I gave up smoking and kilos piled on and then I just ate more and the kilos finally overwhelmed me. Of course I was eating more and more carbs and not doing too much exercise. I had become insulin resistant, had leaky gut syndrome and was pre-diabetic. Pharmaceutical medication was suggested which I refused as I am more into supplements and holistic healing than that which Big Pharma offers. I believe that food is indeed our medicine. But what food? I knew it needed to be natural, real food, but up until lowcarb I believed that brown rice, whole wheat pasta and beans were natural and healthy.
In the early turn of this century, I turned to Atkins and successfully lost 16 kilos and put on 22 when I gave up on the diet. I cannot remember what turned me, but I really missed bread and potatoes. I liked quinoa and millet, good alkaline grains, but they were only used when I entertained and needed some healthy grain or seed to put on the table. Pasta was a rare food but I did so enjoy it when it was put before me. “Healthy” seed bread, rice cakes and crackers, those were my quick go-to foods if I needed to assuage my hunger in a hurry. A main meal at night was the ubiquitous meat, starch and veg…and red wine.
I recognise my addiction to carbs and wine, but the memory of a good sourdough bruschetta topped with olive tapenade or delicious chilli coriander pesto still haunts me. This is the one thing that made me fear going back to a lowcarb diet. Every time I would try it out again, I made it to the second day and then sometimes not. Just plain freaked out. All I could see coming were extra kilos that would pile on if I ever dared to go back to eating bread.
What convinced me to change my food lifestyle again were the scientific facts put before me in The Real Meal Revolution. That and my brother’s success with the diet, (he of bygone bread and pizza making fame). Perhaps I am also a little better armed at this point in my weight shedding journey. My focus has moved from only weight loss to being healthy and I have continued to research alkaline diets, paleo, primal, GAPS, ketogenic, raw food and Ayurveda. My journey has led me to this juncture and I am now searching for as many Banting-friendly recipes as possible to fill the carb “hole” in my taste memory. Coconut breads, Atkins rolls, seed crackers, pasta and pizza made from cauliflower and the list goes on. This is a Banter’s search for tasty substitutes for starch and sugar comfort food carbs. Without those replacements I do declare I might fold.
I am still in favour of chlorophyll rich vegetables and green juices and I do think about the acidity of meat and the mucus forming properties of dairy but right now I have my sights set on doing this right according to the Banting way, which should be for life. I need to make it so for the sake of the years still left me, to enjoy life on this planet in good health.
So I shall eat fat and soldier on…