Tag Archives: healthy

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.

Of course this flies in the face of current recommendations, which prefer veges over fruit – I think everyone know the 5 veges and 2 fruit rule offered by the Australian Government Dietary Guidelines.

The Ray Peat way of eating offers the following benefits of ripe fruits:-

– awesome balance of carbs, protein and fats

(when I looked into it further I had no idea that fruit actually had fat and protein, I thought it was all sugar as we’ve been told)

– easily digestible

– full of easily accessible nutrients

– softer soluble fibre (if the skins are removed)

– full of hydrating water

– less anti-nutrients

– metabolism stimulating

Before it’s ripe, fruit has negative compounds in it that prevent insects and birds eating it, however once ripened, all of these disappear. (Or course good quality fruit, organic if possible is always preferred.)

Leafy Green and other Vegetables on the other hand have:-

– indigestible cellulose – which may cause gut issues and bacterial overgrowth

– phytates – blocking mineral absorption

– lignans – cause gastrointestinal distress

– lectins – which damage the gastro intestinal lining and cause inflammation

– oxalates – which cause kidney stones

– pufas – causing thyroid and carbohydrate digestion issues

– goitrogens – disrupting the production of the thyroid hormone eg: cabbage, cauliflower, broccoli

So while veges do have some nutrients, they also have some or all of these anti-nutrients in them which cause all kinds of issues as well as block many of the nutrients anyway. Often the amount of nutrients in the vegetables are small, so you have to eat a lot to get any where near the RDA – like a cow chewing all day, except for the fact that we don’t have the four stomachs to handle all that cellulose. And it just means you are getting lots of the anti-nutrients too.

So veges really should be super well cooked and relegated to a little bit of decoration on the plate, rather than the whole meal or snack being based around vegetables only.

(The exception to this is fruit-like veges such as zucchini, cucumber, tomato and root veges like carrots, pumpkin & potato which have the least anti-nutrients like fruit.)

So this is why I’m getting into more fruit lately and here are some Peaty snack ideas to keep you going…

  1. Grapes, nectarine & Camembert cheese
  2. Raw carrot salad, with fresh lemon juice & Himalayan rock salt
  3. Two medjool dates & a glass of organic skim milk
  4. Half a cup each of blueberries, rice puffs, organic skim milk with a squirt of honey and shake of Himalayan rock salt
  5. Sliced nectarine & pear with fruit dip made from ¼ cup cottage cheese, dash of skim milk, shake of salt and 1 TBS honey
  6. Fried egg with mushroom, tomato and a glass of OJ with ¼ tsp bicarb soda
  7. Cottage cheesy, olive dip with, apple slices, capsicum & carrot sticks
  8. Cherries, kiwi fruit, and orange with a few cubes of feta cheese
  9. Applesauce with cottage cheese cream
  10. Fruit smoothie – any left over fruit you have in the house, with some coconut water – optional extras – hydrolysed gelatin, honey, skim milk

Note: make sure you get olives in brine and not sunflower oil.

Tell me your favourite Peaty style snack, so I can add to the list.

Happy, healthy snacking.

 

Kristy x

I’m not doing anything differently but I’m putting on weight!

metabolism, ray peat, running, weight loss

I had lunch with a friend recently, who like me, has been into the whole losing weight, trying to be healthy thing for years. She had tried everything too but had been in a good place for quite a while, believing she had found her perfect mix of exercise and eating without too much drama, and she had maintained her 20kg (40lb) weight loss for the longest time.

Until now.

She complained bitterly – “But I’m not doing anything differently than I was, I’m not eating any more, I’m still getting out there and exercising – BUT I’m putting on weight!!”

She was feeling uncomfortable and disappointed all at the same time and had been reading some of my metabolism posts and wondered if I had any tips for her.

Me? The one who loves all this stuff! Here is an interested person, needing help and wanting to make changes. I was in heaven!

So in our conversation, just a few points straight away raised red flags for me.

So when I was into my running…”

Red flag.

Sorry but it’s true. Exercise is a stressor to the body and when people’s bodies are already stressed and struggling from being overweight, running is the last thing they should be doing.

(It was one of the beefs I had in my first book too where the personal trainers know nothing about anyone’s history or actually what is good for long term health, and the first thing they say to a group, “now everyone jog.” Get lost! I have always hated running because it felt so bad to me, but now I know why.)

I read just this week, a blog dissecting some research saying running wasn’t actually permanently damaging to the thyroid, but it did lower it’s function immediately after and took hours and days sometimes to recover to normal. However they did say where the permanent damage does occur, is when running is combined with low calorie diets – so basically describing everyone who is trying to lose weight.

Permanent damage people.

So my friend went on to say, “So while I was training and running it was fine, but as soon as I stopped doing it as much, the weight started to come back on.”

Classic down regulation of metabolism occurrence. So now she is suffering the consequences of that following her running days, even though she is still exercising and eating the same amount.

As they say, once you lower your metabolism, you have to eat less and less just to maintain your current weight.

So on my friend’s facebook page, I see her up super early in the mornings, out walking or heading to a yoga class and so I asked, “Before you do those things, do you eat anything?”

She said “no.”

Red flag.

She continued, “I’m not really hungry in the mornings.

Super dooper, fluoro flashing, waving and beeping red flag!!

Ok so she’s off doing fasted exercise – which for me plummeted my body temperature down to 34.6C after a waking temp of about 36.2C – which would also be tanking her metabolism and doing a number on her thyroid.

And the fact that a person is not hungry in the morning (I was exactly the same for years,) means that your metabolism is so damaged, that it’s not even bothering to give you hunger signals any more. It’s conserving, slowing, saving your energy for this self-caused famine and it’s gone into survival mode, and hanging on to your fat stores just in case.

The only way to reverse all of this is to eat more frequently, because then it realises – no famine – fat stores be gone, they’re not needed.

So the trick is to start eating just a little bit first thing in the morning – so it doesn’t make you feel nauseas or overfull. For me, that was a piece of fruit and half a cup of milk. Or half a cup of chopped papaya, with a ¼ cup rice bubbles, milk and honey. Just something to give your body the signal – food’s here it’s ok. (Make sure it’s protein and carbs together. Just fruit by itself or say an egg by itself doesn’t work, as one raises insulin and the other drops blood sugar and so you need carbs to digest the protein properly.)

But once you do this early eating thing, your body gets used to it and now if I lie in bed waking up for say 30 minutes, I am so uncomfortably hungry that I have to get up and eat something.

Go the metabolism!

So for my friend, two red flags already and that was even before we had ventured into types of food in the diet.

Coffee was another topic of discussion as she was trying to keep her intake down to one a day, but I noticed she wasn’t having sugar with her coffee. You should, and yes it is a pro-metabolic food you can have. But long story short – do it wrong and you raise cortisol, stress your body out and again keep weight on; read more about that here.

So armed with knowledge, we parted ways with her setting off to buy a $5 digital thermometer from the chemist to check her waking temperature the next morning.

Guess what?

She had 36.1C (96.9F) waking temperature. It should be 36.7C (98F)

So yes her metabolism was slightly sluggish. Not as bad as I was when I first started measuring at a low 35.2C (95.3F.) However, if she continued her ‘not eating first thing’ habits and listening to the wrong advice about running, then she would continue the downward metabolism spiral and her weight would continue to increase.

Not the result anyone wants.

The most disheartening part is that she was doing all the things everyone says to do, working hard at it in fact and going backwards – exactly like so many others do.

Are your habits holding you back?

Kristy x

Chocolate Peanut Butter Sorbet

ray peat, low fat, chocolate, peanut butter, metabolism

Excited to bring you the chocolately peanut buttery version of my light ice cream!

Normally I’m not a fan of chocolate ice cream, preferring real chocolate every time. But this time it’s different, somehow I’ve managed to get the intensity just right and the combo is bliss.

I’ve made it four times since the first time already! Just as well it’s super easy to make.

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Low fat custard (Ray Peat Inspired)

ray peat, protein, low fat, metabolism, hormones

So given my latest direction of Ray Peat inspired eating, custard would have to be one of the most perfect dessert foods. Milk, sugar, maybe eggs, maybe gelatin – they’re all on the preferred foods list for optimal health in Ray’s book. So it’s not like you are cheating in any way when you eat this – you’re supposed to be!

So perhaps I should put ‘guilt free’ in the title?

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Mushroom Cottage Cheese Dip (or Sauce)

ray peat, dairy, cottage cheese, hormones, health, easy recipes, healthy

While I am exploring all things Ray Peat and now low fat in particular, one food I needed to make peace with is Cottage Cheese. (Note on dairy intolerance at the end.)

Real cheese is fine, but the fat content really blows your daily limit of fat in one mouthful, so it needs to revert to ‘a taste adding condiment’ of 1 or 2 tablespoons only, not the half cup or full cup normally added to a dish.

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The Full Thyroid Panel & other blood tests – the easy way.

thyroid, t3, t4, reverse T3, blood test, health check, thyroid panel, hypothyroidism

As readers of my ramblings know, I am interested in my health, that’s why I read about it, write about it and see how things work for me by testing it out and gauging how I feel.

I can also measure if things are working by taking temperature and pulse, see how my weight is tracking, how energetic I feel as well but sometimes, you need a blood test to reveal more – like your cholesterol levels, iron levels, B12 levels and things like that. And only then, it reveals a complete and more accurate picture of what’s really happening in your body.

Hands up all those who have a cooperative doctor who will 100% test everything you would like to test? Or who doesn’t try to talk you out of it or have an argument about why you don’t really need it.

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Applesauce Four ingredient Brownies – Ray Peat Inspired

ApplesauceBrowniesPink

I am slowly working my way through my recipes and tweaking them to be less full of nuts, less fats and introducing more Ray Peat friendly ingredients to offer maximum nutrition, even if it is a sweet treat.

Good fats are great like cacao butter, coconut oil, even grass-fed normal butter, however when the fudge you are eating is equivalent to a tablespoon of fat each mouthful, well ‘the too much of a good thing’ rule may very well apply.

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