Tag Archives: losing weight

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.

And before the low carb/keto peeps say ‘but fat doesn’t make you fat,’ this is actually true from another angle but this is particularly for the high fruit, high carb crew – high carbs and even moderate fats don’t really go together, if you are not that active and keeping trim is your aim. If you are sourcing your fuel from fats then it’s a different story, but if carbs are your fuel, then too many fats as well soon create body fat.

(My current aim is 15g of fat per day, and it’s important to give a measurement because too many articles or blogs say ‘lots of fats’ or ‘minimise fats’ and you don’t really know what they mean. Or they say it’s 10% of your calories, so then you have to go and work it all out!)

Now I remember the cottage cheese of old that was kind of a watery, lumpy, tasteless yuck and while the organic type I get now is no longer watery or lumpy, make no mistake, it’s still tasteless!

Like one commentor on social media said, “as if I’m going to eat low fat cheese, bleurgh!”

Well straight out of the tub, I would have to agree there, but it’s too valuable addition to your diet with all that protein (12g protein and 0.2g fat in a serve), so it’s worth experimenting and creating the flavours you love. That’s actually the best part about it – it’s really flexible like that.

So while I have my mind buzzing about all kinds of sweet and savoury options for cottage cheese and I’ve made note of them to bring to you down the track, I wanted to start with something that most of us eat all the time anyway…

Good old mushrooms.

Somehow the end result tasted like Parmesan cheese – don’t ask me how – but I’m not complaining!

Mushroom Cottage Cheese Dip (or sauce.)

2 cups chopped fresh mushrooms

1 tsp ghee (or butter)

½ tsp Himalayan Rock Salt

¼ tsp onion powder

¼ tsp sweet paprika

1 TBS bone broth

1 cup skim cottage cheese

Method

Simply fry the mushrooms with the ghee, bone broth, salt and spices until soft.

Wait until it cools a little then throw it in the food processor with the cottage cheese and give it a whiz.

Simple as that. Then spoon it in to a jar or container and store in the fridge to use as you need it. It will last about a week.

Just a few notes: I use ghee because the buttery flavour is so intense and when you are using so little fat, you want it to be the best tasting ever! But if you don’t have it, then butter will do.

Also with the bone broth – I am lucky in that I can get grass fed organic beef bone broth fresh in a jar from Byron Bay and always have some in my fridge to have as soup or just sip a little hot broth to assist with gut health. As the mushrooms tend to absorb the ghee very quickly and I didn’t want to add more fat, that’s why it needed a little bit of moisture to cook properly and this adds flavour as well. So if you don’t have don’t let that stop you – any liquid stock will do, or just water and a bit more salt.

mushroom-1998763_1920

Now the herbs – sure you could use fresh herbs in this, if that’s the way you roll, then go for it. Flat leaf parsley would work, rosemary would be amazing, even fresh garlic – sublime.

As for me, I battled with the whole ‘fresh herbs are best’ mind block for years, trying to grow them – worked for a bit but sometimes you need something other than chives and mint, and they’re not evergreen, so you have to keep replanting – pain in the butt. I tried buying herbs from the supermarket and when you finally get around to using them, they are shriveled up in the bottom of the crisper. Fresh onions and garlic for me are way too overpowering and make the whole house stink.

So I’ve made peace with my onion powder (make sure you get the right one that has only onion in it – not the onion salt which has all kinds of additives), sweet paprika (flavoursome and not too hot) and Himalayan rock salt – they’re always there ready when I need them and makes everything taste great. I also use garlic powder sometimes.

Lesson: Get over the guilt, just use whatever you can do easily to make your food taste amazing, and let the rest go. Whatever you want to do is just fine.

So this recipe is great as a dip, or to stir through your zoodles, topping for cucumber rounds or dry baked potato rounds, add a little milk to make it a little more runny for a salad dressing or over your eggs like as in eggs benedict. I bet it would taste great in between eggplant layers as in vege lasagne.

So versatile!

I’ve been eating it all week and the flavour it adds to dishes is wonderful. Time to make another batch!

Rock on low fat cheese!

 

Kristy x

PS: Dairy intolerance – is actually an issue with your gut, which needs fixing, otherwise it gets worse and you become intolerant to more foods. (Unless you are genetically pre-disposed which is a different story. I will write a separate blog post about this because so many are caught in the anti-dairy web and are battling along with their almond and coconut milk and missing key nutrients.)

 

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.

Hmmm… perhaps let’s not go there.

But what if there was a way that you could test anything you wanted to test, whenever you wanted to test it?

Awesome I would say, because then you could take your power back and schedule tests annually for example to see what impact your lifestyle changes are having. Or just really confirm if your suspected health issues are anything to worry about at all.

Well totally by accident, I came across this new service that does exactly that!

It’s called i-screen. Which is short for Intelligent Screening.

They have a range of bundled tests available like full thyroid panel (hello reverse T3!), adrenal check, gluten sensitivities, general all over check and more.

If you would like another test added to a bundle, you just contact them by email and they will give you a quote.

They identify the blood collection centres with which they are affiliated, so you just find one near you and have your blood taken. Then in a couple of days your results are available on an online account you set up – so you have access any time!

Also they have a panel of doctors who give some recommendations based on your results. How cool is that?!

iscreen, blood test, health check, thyroid, thyroid test, reverse t3, t3, t4, full thyroid panel

 

So of course I was interested in the Thyroid panel to give another perspective on my temperature, pulse and many other symptoms pointing to Hypothyroidism.

The blood collection centre was really close to home which was great and one other thing – some tests like reverse T3 seem to indicate additional charges – however these are already covered in your fee with i-screen. If the person taking your blood tries to tell you there are more charges, be reassured in the knowledge that i-screen has this covered and they will be charged and not you.

So here are the results:

TSH – Score: 1.5 – given range 0.4 – 4.0

Free T3 – Score: 4.6 – acceptable range 2.8 – 6.8

Free T4 – Score: 12 – acceptable range 10 – 20

Reverse T3 – Score: 171 – acceptable range 170 – 450

Prolactin – Score: 8 – acceptable range less than 20

All markers are well within range, which is awesome (the lowish ones are supposed to be low) and it’s not surprising because my increases in temperature over the past year were also an indicator that this is likely to be the case.

Boy though, I wish I had done this testing when I first discovered my super low waking body temps of 35.2C! It would have been fascinating to see the changes.

Prolactin is a test normally in the estrogen-testing panel, however I specially requested it for a particular reason. I will elaborate more in another blog post too why this particular marker is important in relation to cancer for me and my family history.

So next time your doc says ‘no you don’t need that test’ or they refuse to give you a copy of your test results – as a new doctor did to me earlier this year – at least now you have somewhere else to turn to keep your health on track. Brilliant!

Power on!

Kristy x

 

Dieting, weight loss, health and what I’ve learned this year…

ray peat, diet, healthy, hormones, hypothyroidism

It’s been a big year.

A big shift in beliefs around food for me, and what it actually means to be healthy.

Here are the big clangers…

– There is no one-way of eating that suits everyone – knew this, but still a key point.

– Sugar and carbs are not the cause of diabetes, it is more likely to be the over consumption of polyunsaturated fats – which are in nearly everything!

– Nearly every type of diet has a bunch of people whose health became worse afterwards. (Vegan, Paleo, Low Carb etc )

– Eating a large amount of veges is not necessarily health giving. (Bloating, cellulose, oxalate and PUFA overload anyone?)

– More is not better – of anything. (We’re looking at you water and kale!)

– Dairy is not necessarily bad for you.

– Low carb diets may cause long term issues like hypothyroidism for some (like me!), because the whole approach activates stress hormones to process food, which eventually breaks down your body

– Beyond gentle, progressive movement, exercise is actually a stressor for the body and adequate rest and appropriate refueling is critical not to damage the thyroid, metabolism and more

– Looking good, being thin, muscular or fit does not necessarily mean you are healthy.

– So many people are still struggling with their health and weight despite following mainstream and some alternative recommendations perfectly.

Moving forward…

So as for me, I am still tweaking my way with my diet, now inspired by Dr Ray Peat – where the focus is long term, optimal health – especially for your hormones and ramping up metabolism.

Basically this means keeping away from:

Polyunsaturated Fats,

Grains,

Limiting Meat consumption (not that I eat meat but for those who do)

…and eating easily digestible food such as:

Fruit,

Fruit-like Veges, (Zucchini, Cucumber, Tomatoes, Pumpkin)

Root veges, (Carrots, Sweet Potatoes, Potatoes)

Seafood,

Dairy,

Coffee,

Eggs,

Bone Broth,

Gelatin,

Honey,

sometimes White Rice (the only grain that doesn’t damage the gut)

and any fats are Butter, Ghee or Coconut oil.

Most who follow Ray Peat’s philosophies have all put on weight, as the focus is on healing the body rather than weight loss. However those who have managed to achieve both have reduced fat intake to do this.

So the big focus for me in the last 6 months, was to get my daily fat intake lower.

After being on low-carb for so long, where fats were basically unlimited, this wasn’t so easy. I’m aiming now for about 20g per day, which is just enough for any fat-soluble vitamins to absorb.

In a day this looks like – one teaspoon of coconut oil, one teaspoon of butter (5g each) and whatever fat is in my lskim dairy or seafood. I’m limiting eggs to about 3 a week as they are mostly fat too and white fish is limited to 3 times a week.

It’s working so far and I’m feeling leaner and more energetic than I have for a long time.

So if you are still struggling out there, perhaps look to the processed/takeaway food and especially polyunsaturated fats you’re eating, you just may find the gold you seek!

Onward to an awesome 2018 and healthy, happy you!

 

Kristy x

Chewy Milky Fudge (Nut Free)

ray peat, milk, metabolic, healthy treat,

Given that we know that balanced sugar is actually fuel for all cells in the body – so long as it’s accompanied by adequate nutrients – I set out to make a fudge that ticked all the boxes. (And left out nuts – see previous post.)

The Indian Burfi sweet treat was actually an inspiration for this; it seems to be made in many different ways – including nuts, but one version with milk powder started the creative neurons firing. (In some cases it’s also called Barfi however that’s not such a great word in English to associate with cooking and eating!)

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Kayla Itsines – BBG – thinning hair & stretch marks

kayla itsines, bbg, bikini body guide

So interestingly, after my last blog post – Does low carb dieting making your hair fall out? – all over the news in the same week, there was this confession from workout queen Kayla Itsines:-

“My natural hair is actually super short. I have genetically really thin hair,” she wrote, adding that her grandmother and her mom have thin hair as well, and that there is a family history of female pattern baldness. “I can see my hair getting thinner and thinner the older I get.” See articles below.

Health.comTeenVogue.com; Cosmopolitan; FoxNews.com

And in most of these similar stories, the reason given for it is Female Pattern Baldness that runs in her family. The message of being happy and proud no matter what your issue is commendable. (I learned long ago that worrying what other people think is a waste of a happy life.)

So far so good.

However then in another two articles, there is a mention of hypothyroidism….

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Does Low Carb/Keto eating make your hair fall out?

hair loss, keto, low carb

 

So I went to a new hairdresser last week, my last one is great but is a 40 min drive away and in Brisbane traffic, it ends up being an hour and a half round trip! The new one is 5 mins away, so it was worth a shot.

However I’m always a bit apprehensive trying a new one as you get to know your hairdressers, they become like friends – so it’s always… Will you like them? Will they like you? Do they do a good job? Do you like the salon and the rest of the crew? Does it all smell like chemicals in there? Do they leave you alone or talk too much? Does it cost 4 times more than you thought it would?

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White Choc Fruity Bites & FYI on Teeth Remineralisation & Phytic Acid

coconut, coconut butter, dates, prunes, healthy snack, dessert

So since I’ve been eating a little more along the Dr Ray Peat principles, read what that is here. I’ve found that drinking sweetened tea or coffee with honey and not rinsing between, has affected my teeth. A bit of sensitivity and lingering dull pain here and there.

Cut straight to the end – I’ve fixed it – however it started me looking into the remineralisation of teeth.

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Banana Buzz Smoothie (hint, hint – coffee!)

 

SmoothiebananacoffeeSo I’m back from Cherry Blossom gazing in Japan and wow(!) what an amazing place that is for a number of different reasons. Will elaborate more in a coming post but for now, I just wanted to show you my latest breakfast-on-the-run creation.

With both more fruit and coffee coming back into my life, start the day with a Ka –BANGO!

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DIY Healthy Chocolate Chips

chocchipsname

Every time I was in my local health store, I would look at the packets of healthy choc chips longingly, thinking of all the yummy treats to which I could add them – like my ice cream, brownies, slices, even biscuits.

But at $24 a pop for a little packet, that seemed a little indulgent to me – I want healthy ingredients, but that’s a bit ridiculous. And the non-healthy ones were not at option.

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The switch from very Low Carb to Pro Metabolic eating Part 2 – The OUT list.

saladleavesSo last post I detailed all the foods I’m including in my diet to eat in a pro metabolic way, if you need a refresher of what they were, then click here.

Now here is the ‘perhaps they are not as healthy as we thought’ list.

Some entries may shock you as they did me… approach with an open mind…

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