“With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping and cocktail shakers to the ready. I, like many, really do love a glass or two, especially at times of celebration, but I’m so often asked for guidance about how much is too much?”
Amelia Freer,Registered Nutritional Therapist FdSc, Dip ION
Amelia further goes on to say that there has been a long-held belief amongst the medical community that a little bit of alcohol does us good. this comes from studies that seem to show that all causes of death (but particularly heart disease) are higher in people who completely abstained from alcohol, than was in people that drank moderately (a couple or so units a day). (Corraeo et al., 2004)
She does however, point out that alcohol consumption has been linked to a huge number of problems. It is after all, a psycho-active substance that can sadly lead to significant problems with addiction and dependency. It has also been linked to over 200 disease and injury conditions.
Continue reading “Alcohol: How much is too much?”
Quantities given are for 4 servings
Make a point of sourcing organic chickens rather than free-range for this Banting staple. Although free-range birds are not penned, they are still fed hormones.
1 head garlic
1 tbsp dried thyme
1 tbsp dried parsley
1 tbsp dried oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)
- Preheat your oven to 200°C.
- Cut the garlic in half vertically through the middle.
- Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter.
- Mash together with some seasoning to make a paste.
- Rub the chicken all over with the paste and season well with salt and pepper.
- Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
- Place the remaining ingredients into a roasting tray and place the chicken on top.
- With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
- Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.
If you roast it properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straight into water to make a broth.
One of the greatest beliefs around is that “Low-Carb is Expensive”
– Jonno Proudfoot
There is a common misconception that academics and scientists are the only people whose opinions count in a any argument. When I dipped my toe into the academic community I was appalled by how much arguing happens over scientific papers instead of looking at what is right in front of them. There are many debates about nutrition that can be won on pure personal experience, and often, as little as plain old common sense.
One of the greatest beliefs around low-carb is that ‘Low-Carb is EXPENSIVE’
Suzanne Garrett, one of our own Facebook followers, testified to this by her own admission when she commented on our post with the following:
‘Agree with these comments, heard them all. But it is expensive to buy pastured/wild caught/organic/minimally processed. No getting around that fact – it’s a matter of degrees of expensive and how to economize by buying seasonally and in bulk. Still very expensive’
I have to agree with Suzanne. Pasture-reared, wild-caught and minimally processed food is generally more expensive.
Low-carb, by definition says nothing about pasture-reared or wild-caught. Sure, all nutrition experts (hopefully even those who are not pro-low-carb), would advocate pasture reared meat and organic produce for optimal health. But in the history of Real Meal Revolution there has only ever been one mention of the quality of ingredients and that was in the first book The Real Meal Revolution. It said something along the lines of “you should aim to eat pasture reared and organic as much as possible.”
Anyone who regularly sleeps less than six hours has a higher risk of depression, psychosis, stroke and obesity. Sleeplessness undermines your whole body.
In an interview with Susan Goldberg, of the National Geographic Magazine, Arianna Huffington, co-founder of the Huffington Post and author of The Sleep Revolution: Transforming Your Life One Night At A Time, has this to say:
You’re known as hard charging. Did you have a moment when you said, I’ve got to change what I’m doing?
Yes , in 2007 when I collapsed from sleep deprivation, exhaustion and burnout. Being a divorced mother of two teenage daughters, I had bought into the delusion that this was the price of success and of managing all aspects of my life.
It was after I collapsed that I started studying this epidemic of burnout. There had been a lot written about the importance of nutrition and exercise, but sleep was still underrated and dismissed. And so I wrote the book.
Will getting enough sleep ever be prioritized in our culture?
It’s importance is becoming more recognized. Of course there are holdouts, people who still brag about how little sleep they get, but they’re increasingly like dinosaurs.
One of the metaphors I like to use is that sleep is like the laundry. You’re not going to take the laundry out 10 minutes early to save time. You have to complete all the cycles in the washing machine. Our sleep cycles have to be completed too: otherwise we wake up and we feel like wet and dirty laundry.
National Geographic magazine, August 2018
“When I get eight hours, I know the difference. I know I’m more effective: I’m a better version of myself.”
– Arianna Huffington, co-founder of the Huffington Post, CEO of Thrive Global, and author of The Sleep Revolution: Transforming Your Life One Night At A Time
Formally sleep-deprived, Arianna Huffington, was interviewed by the National Geographic magazine in the following Q & A article with Susan Goldberg.
Thanks for sharing your expertise on sleep, the topic of our cover story. Thomas Edison called sleep “an absurdity” and “a bad habit”. Is that idea ingrained in our culture?
I think it is deeply ingrained, but we’re at a moment of transformation. What stops people from prioritizing sleep is the fear that somehow they’re going to miss out. We have so many phrases that confirm that – “You snooze, you lose,” “I’ll sleep when I’m dead.” But now there are role models, people who prioritize sleep and are super effective.
Quantities given are for 1 serving
- ¹⁄₄ head cauliflower
- 1 tbsp butter
- ³⁄₄ tbsp double cream
- 1/8 head green cabbage (finely shredded)
- 1/8 cup spring onions (chopped)
- ¹⁄₄ handful dill (finely chopped)
- ¹⁄₄ pinch salt and black pepper
- Steam the cauliflower
- While you’re steaming the cauliflower, saute the cabbage in the butter in a large pan until it soft and translucent.
- Once the cauliflower is soft, pour off the water and add the the cauliflower to the pot with the cream and 2 tbsp of butter with some salt and pepper, then puree with the a stick blender.
- Now, mix the ‘caulimash’ with the cabbage along with the spring onions, dill and a last round of seasoning.
- Serve immediately.
Serves two and takes 25 minutes to prepare.
- 150 g spinach (chopped)
- 60 g paneer (cut into 1.5cm cubes)
- ¹⁄₂ tsp tumeric
- ¹⁄₄ tsp cayenne pepper
- ¹⁄₄ tsp salt
- 2¹⁄₂ tbsp extra virgin olive oil
- ¹⁄₂ medium onion (finely chopped)
- ¹⁄₂ tbsp ginger (minced)
- 2 cloves garlic (minced)
- ¹⁄₂ whole green chilli (finely chopped)
- ¹⁄₄ tsp garam masala
- 1 tsp ground coriander
- ¹⁄₂ tsp ground cumin
- ¹⁄₄ cup plain yoghurt
- ¹⁄₂ pinch salt and pepper
- In a large pan, get the olive oil up to a medium heat and add the onions, ginger, garlic and chilli and saute for 10 minutes until well caramelised.
- Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
- Then, add the spinach and stir well, tossing to coat the leaves in the spices
- Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
- Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
- Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.
Real Meal Revolution
I’ve baked many different low carb breads but this one is the quickest and easiest to make.
Almond and poppy seed bread
It has 5.3 grams carbohydrate per slice.
It keeps well in the fridge. Or separate the slices with baking paper and freeze them in a plastic bag or container.
These breads all taste much better toasted than they do raw.
4 extra large eggs
3 tbsp water
1 cup golden flax seeds (grind them yourself in a coffee grinder)
¹⁄₂ cup ground almonds
1 tsp baking powder
1 tsp salt
1 tsp caraway seeds
1 tsp xylitol
¹⁄₂ tsp xanthan gum
2 tbsp poppy seeds
¹⁄₄ cup sunflower seeds
¹⁄₄ cup flaked almonds
- Preheat the oven to 180°C / 350°F.
- You must buy whole golden flax seeds and grind them yourself otherwise the recipe will not work.
- Grease a small loaf tin and also line it with baking paper as this bread sticks to the pan.
- Whisk together the eggs and the water in a bowl until well combined.
- Place the rest of the ingredients in another bowl and stir to combine.
- Fold the eggs into the dry ingredients and mix well.
- Pour the mixture into the greased loaf tin and bake in the oven for 30 – 35 minutes.
- Allow to cool and serve.
- This loaf will last for a few days in the fridge.
Toasted cheese and tomatoes are epic! Poppy seeds usually go pretty well with a squeeze of lemon, so I reckon go toasted with lashings of butter and avo!
Photo credit: My own
The Real Meal Revolution is soon to publish an exciting new cookbook with recipes created only from Green List ingredients.
Here’s one of them:
Angry Harissa Chicken Wings
Continue reading “Cook something – Angry Harissa Chicken Wings”
“Consuming fermented foods and drinks has been widely reported (for centuries) to be of benefit and is advocated by doctors and health specialists globally.“
– Real Meal Revolution Banting 2.0
We recommend one portion of either a broth or a fermented food every day; the latter can be either a half cup of a fermented drink or a tablespoon of fermented vegetables. it will be a bit weird to start. But once you’ve done it for a day or two, it will grow on you and your should start craving it.
Coconut Milk Kefir
This takes only 12 hours to ferment, Unless you prefer a more sour taste. Then you simply leave it to ferment for longer until the taste appeals to you.
So, how do you make kefir at home?
- Get kefir grains from your local health food store.
- Using only plastic or wooden utensils, place the grains into a glass or plastic container.
- Pour over a 400 ml tin of coconut milk. Stir to combine the kefir grains and the coconut milk.
- Leave at room temperature for 12 hours.
- Remove the kefir grains and place in a plastic container, covered with some of the new kefir. Place in the fridge where it will become dormant until you make your next batch.
- Store your new batch of kefir in the fridge where it will become thicker the longer you leave it there.
Papaya – high in digestive enzymes
Other foods that contain digestive enzymes are:
- Avocado oil
- Macadamia oil
- Extra virgin olive oil
- Coconut oil
Make a point of having fermented foods or drinks and foods rich in digestive enzymes several times a week.
Real Meal Revolution Banting 2.0