Tag Archives: ray peat

Fruity Cake

fruitycake

(Image by www.adrianalfordphotography.com)

Since I started reading and blogging about the Ray Peat way of eating – it’s been about 3 years now – my realisation is that 90% of people put on weight when they start eating this way.

(I did a survey on my One Ten Toned –Slimbirdy – Eating Peaty FB Group and the result was 88% with weight gain – so very close.)

One of the reasons is that many keep fat intake quite high along with what is essentially a high carb diet.

There are a few problems with this:-

  1. Free fatty acids in the blood inhibit glucose metabolism
  2. It’s basically a prescription for diabetes
  3. It is probably the most more-ish/addictive combination encouraging over consumption
  4. Consumed fat converts to body fat more easily than carbs in an excess calorie situation.

Read more here:

Why carbs & fats together are irresistible.

Fats are more responsible for body fat increase.

Sure saturated fats are more protective than PUFAs, however the amount you need is very minimal.

Some advocate that the food we’re eating like eggs, milk, meat, cheese etc have more than enough fat and no added fat is needed at all – as in don’t even cook with it. In fact there’s probably too much in some foods already and therefore more fat reduced options are recommended like skim milk, cottage cheese etc if you have excess weight/fat issues.

So, when it comes to making your desserts and sweet treats, the emphasis should be on carbs and protein (where possible) and hardly any fat should be used at all. So put down your butter based fudge, heavy cream ice cream and chocolate based slice and let’s make something more fruit based.

Now this recipe is an adaptation of the classic Country Women’s Association Three Ingredient Fruit Cake. You’re supposed to soak the dried fruit overnight and go from there. However I’m not that organised and if I’m in the mood to cook, I want to do it now and not wait; the feeling might be gone by the morning!

So let’s get into it…

Fruity Cake (Approx 10 small slices)

2 cups medjool dates chopped (8 dates)

½ cup orange juice

½ cup gluten free self-raising flour

1 TBS butter

1 medium banana

pinch sea salt

How you do it…

  1. Place dates, salt in a medium saucepan and pour over juice.
  2. Bring to a boil, reduce heat to a simmer for 2 minutes, squashing the dates a little as it cooks. Remove from heat, add butter, mix it in and leave to cool off a little.
  3. Preheat oven to 150°C
  4. Line a small baking tin with baking paper and set aside.
  5. Mash the banana in the date mix, add the self-raising flour and stir well until completely combined.
  6. Spoon into small cake tin and bake for 30 mins covered with more paper.
  7. Remove from oven and leave cake to cool entirely in the tin.
  8. Keep in an airtight container in the fridge.

(See the end for the macro breakdown.)

Other substitutes/additions to try…

  • iced coffee instead of OJ
  • black coffee instead of OJ
  • ginger ale instead of OJ
  • macadamia nuts
  • cinnamon or other spices
  • any dried fruit just make sure preservative and oil free

Now I used dates in this recipe instead of just dried fruit, because I’m yet to find any dried sultanas, raisins, whatever, without sunflower oil and/or preservative 220.

I accidentally made a batch without banana one time and a separate time forgot the small amount of butter and both times my taste tester declared – “Not as good as last time.”

So these were the two additions essential to make it a moist, yummy delight.

You can eat it just warm from the oven, but it’s quite soft to cut.

It’s best after a night in the fridge and warmed up in the microwave or toasted a little under the grill.

So enjoy this fruit based delight and help your body reach optimal health.

Happy easy cooking.

 

Kristy x

Macros/Calories – for those who track that kind of thing

Total

232g carbs – 13.5g fat – 8.5g protein – 1000cal

Slice

23.2g carbs – 1.35g fat – 0.85g protein – 100cal

What I eat in a day – Ray Peat Inspired

coffee, metabolism, ray peat, breakfast, orange juice

I frequently get asked – so what does a day of eating look like for you? So I thought I would document it, to help others out.

So overall I aim for 1,800 calories and 20g of fat a day. I won’t always hit these targets, as measuring and counting every ounce of food I eat is not conducive to a balanced, happy life for me. However every quarter or so, I plug everything into cronometer.com to see what’s what, and if anything needs adjusting.

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Rice Slice – Vege Moko

easy cooking, kid friendly cooking. recipe, vegetarian, easy cooking

This dish was created due to the outrageously long-term summer heat in Brisbane and my laziness!

I just don’t want to cook elaborate meals every day, especially after a workday, so we needed to be able to cook something once and eat it for the rest of the week. We do add other things to switch it up, but at least half the cooking and thinking about it is already done.

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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.

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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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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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