Butter “Chicken” Vegetables Recipe

protein fasting, ray peat, vegan, intermittent fasting, metabolism, hormones

Who’s heard of protein fasting?

It’s supposed to be the safest way to tap into autophagy (body protein recycling) without wrecking your metabolism and hormones like regular intermittent fasting tends to do, especially for women.

More on that another time but in the meantime, a big batch recipe that saves you cooking for a few days at least.

All tasty vegetables, feels amazing and perfect for my no protein day.

Butter ‘Chicken’ Vegetables Recipe

1 tsp Ginger powder

2 tsp Turmeric powder

3 tsp Sweet Paprika powder

2 tsp Stock paste (or healthy stock cubes)

2 TBS Butter

½ Onion (or 1 tsp Onion powder)

1 TBS Tomato Paste

1 cup Tomato Puree

2 cups Bone Broth (or stock)

2 cups Water

4 cups chopped Vegetables

(choice of veges – potato, pumpkin and green beans is my favourite – also can use zucchini, capsicum, peas, green beans, sweet potato) Potato is pretty essential to the success of this though.

1/4 cup Coconut Cream (or normal cream)

1 TBS Potato Starch (& ½ cup water)

How you do it…

In a large saucepan cook the onion on medium heat with the butter and throw in all the spices, stir for 2-3 minutes.

Then throw everything else in except the cream & potato starch. (Add a little more water if you need to cover the vegetables.)

Bring to a simmer and cook for 15-20 mins until veges are soft – don’t go too far or else it turns to mush – experience talking here!

Stir the potato starch in the half cup of water to dilute it, then stir through the mix to thicken it up a little.

Stir in the cream at the end.

(Keeps in the fridge for 3-4 days. Great in the freezer too.)

 

Now Butter “Chicken” can be made with different spices including Garam Masala, Ginger, Garlic, Pepper, Coriander, Cumin, Turmeric and Chili – however the ones I have included in my recipe is what I would normally have in my pantry, as I don’t like my dishes too spicy hot, yet this has just enough zing!

I plan to try different ones each time to make it interesting.

I serve with white rice generally if I am having it as a main dish, but it’s just a great option to have in the fridge or freezer to add flavour to any meal – I might fry or steam a piece of white fish to have with this. We’ve had prawns and this dish on the side. Just beautiful.

(I have made this with chicken as well for my husband; just brown the chicken in the first step with the onions. Then I would allow the chicken to simmer in the tomato spicy mix for 20 minutes first then add the vegetables to continue for another 20 minutes – this is just to make sure the chicken is cooked properly before you add the veges.)

What’s your favourite Indian dish flavour?

Happy healthy cooking!

 

Kristy x

 

Cardio Workout at Home – High Metabolism

ray peat, high metabolism, cardio, There is no exercise that can actually increase your metabolism per se, only exercise that can lower it – when it’s too hard and extreme it may damage your thyroid and engage stress hormones too often.

Weight bearing exercise creates muscle which in turn increases your metabolism, however it’s not the exercise itself, but the result of it, that creates the metabolic benefit.

So when it comes to cardio, we need to do a little to keep the blood pumping and benefit the heart and cardio vascular system, but not so much that it stresses us out and negatively impacts health. This is why walking is perfect, however sometimes it’s not suitable to get outside and walk, so this video shows three things you can do instead – at home, at the office or even in your hotel room while travelling.

Feel free to subscribe to my channel for more ways to keep fit in only 10 minutes, and keep your metabolism high and health on track:

 

Thanks for watching!

Kristy x

Note: Thanks to www.adrianalfordphotography.com for the video production. Check out his YouTube channel too here.

 

Sweet Paprika Fish Pot with Mango

I keep hearing this a lot in the Ray Peat groups and forums – but what can I eat? So this year, I’m going to find, share and create more food suggestions and recipes to make life easier for myself and everyone else.

I’m not a fan of long-winded, elaborate recipes, I prefer quick and simple, but you can still pick a herb or a spice that can change the dish completely and give it a little pizzazz.

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Dr Ray Peat Inspired Weight Loss

ray peat, weight loss, metabolism, losing fat, healthy

So interesting reading in the RP groups recently and the study where a bunch of guys were given 6,000 calories and no exercise and demonstrated that while their metabolism increased, so too did their fat and other, not so great, health markers.

While the study was extreme, I think it was a great example of how too many people emphasise the increase of calories as the only way to get to health and a higher metabolism using Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

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Dr Ray Peat beginners guide to high metabolic eating & exercise

belly fat, ray peat, metabolism, exercise, weights, thyroid, hypothyroid

I’m coming across more and more people who are health damaged by keto, low carb, paleo, veganism, intermittent fasting and even excess exercise, so I just wanted to make a summary post of all my articles so far, that talk about my journey back to health via the Dr Ray Peat guidelines.

Just this past week a friend with weight issues tested her waking temperature and came in at 36.1C (97F) – so it’s not diabolical but whatever she is doing is contributing to her metabolism decline, which will only get worse if she doesn’t address it now.

Another follower on IG complained about not being able to lose weight any more, she had lost and regained a few times in the past but just couldn’t budge it any more, despite still eating the recommended balanced diet with low calories and doing heaps of cardio. Her temperature – 35.0C (95F) and pulse 60 bpm – which is pretty bad and the level I was when I realised I was heading down the wrong path.

Then two other people where a dietitian and an obesity specialist both recommended low carb/keto diets!

So there is no surprise that the US currently has a thyroid dysfunction epidemic and Australia will soon follow, given the popularity of keto/low carb and quitting sugar at the moment. What controls the metabolism…the thyroid gland!

So if you are already in the damaged state, these articles will give you an insight as to what you may be doing wrong and the steps required to fix it.

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

Metabolism update

Sugar is actually good for you

The switch from Low Carb to Pro Metabolic – what to eat

The switch from Low Carb to Pro Metabolic – what NOT to eat

Low Carb and hair loss

Hair loss, low calories and excessive exercise

Carb loading to restore metabolism

Pro metabolic eating awareness

Testing your thyroid

Drinking coffee correctly

Where you may be sabotaging your metabolism

Pro-metabolic snack ideas

Weight loss troubles with standard advice

Exercise that preserves your metabolism

Dr Ray Peat Inspired Weight Loss

Dr Ray Peat inspired recipes

So this is a snapshot of the pro-metabolic direction for optimising your health and hormones with food and exercise. (I don’t know anything about the supplementation side of things because I didn’t need to do that. I do take about 4000mg of Vitamin C a day though, just because it makes me feel better and it actually reduces cortisol.)

After two years now my body temperature has increased from:

A waking temperature of 35.3C (95.5F) – and after exercise/walking was 34.3C  (93.7C).

To now, just in the last few weeks, I’ve reached 36.7C (98F) waking and goes right up to 37.7C (99.9F) after food. (I credit my new light weights exercise program for this last boost.)

When my body fell into a heap two years ago with a pile of hypothyroid symptoms, I had also put on about 6kgs (12lbs) since my lowest low carbing weight, but I didn’t put on any more while switching to Peaty foods. This was because I ignored most of the advice to drastically increase calories to help the body heal, namely because I researched the forums first and everyone who said they did this put on loads of weight. Honestly I don’t think it gets you there any faster, your body needs time to learn how to process carbs again properly, and clearing the fat out the way was probably the most effective tool for me.

Anyway, please join us in the private Facebook group where we discuss more about this and share ideas and experiences:-

http://bit.ly/SlimbirdyFBGroup

Please start on the super easy One Ten Toned exercise program to make sure whatever exercise you are doing now, is not sabotaging your healing efforts:

http://www.onetentoned.com

I show some of the exercises on my YouTube channel:

http://bit.ly/YouTubeSlimbirdy

Having muscle tone helps your body burn fat at rest, shifts around the belly fat, and just helps with circulation, posture, and puts the spring in your step.

And please share this post with anyone you feel is suffering the effects of wrong diet and punishing exercise, so we can help as many people as possible get on the right track.

A big thank you to Dr Ray Peat whose wisdom is helping so many people regain their health.

Happy, healthy and now on the right track.

 

Kristy x

Exciting new Home Workout – One Ten Toned

home workout, exercise, muscles, weight loss, metabolism, belly fat

The day has finally arrived! Hooray!

I’m so excited to be able to launch my new book…

One Ten Toned

– An easy exercise plan for a fast metabolism and a healthy toned body.

It’s been a labour of love and there are a few people to thank, but first you may be wondering, “Why exercise, isn’t food your thing?

Yes indeed it is, but for real health, exercise is part of it too. However just like extreme diets, people have been going whacko over extreme exercise like Cross Fit, marathon running, super heavy weights or exercising twice a day for an hour at a time, and all it’s doing is breaking people down and damaging their bodies. They think it’s healthy or helps with weight loss and actually for most, it’s not true.

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Exactly why EAT LESS AND EXERCISE MORE is bad advice for long-term weight loss.

Runningnotgood

You hear this line thrown out everywhere – “Just eat less and exercise more” – as the magical answer to everyone’s weight issues. The problem is it doesn’t actually work if you do it incorrectly (which most people do) and makes the issues worse, as you will see in this story…

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Skim Milk and the haters

skim milk, barambah organics, grass fed

I’ve seen it a couple of times now on social media where health bloggers and an even more famous, healthy living personality have dissed skim milk, labeling it as highly processed, devoid of nutrients, not real food blah, blah, blah. And they took pride in saying they don’t drink milk anymore anyway!

Despite wanting to answer on those posts and give a different view, my response would be too long, so I’ll come over here and have a rant on my blog instead!

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Pro metabolic snack ideas

Fruitcheese

I had a question on Instagram recently – “why are you trying to eat so much fruit?”

This was in response to one of my snack pics and caption explaining how I am trying to eat 10 cups of fruit a day.

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