Alcohol: How much is too much?

How much alcohol is too much for low carb, healthy fat, keto lifestyle?

 

“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?”

Cook something – Roast Chicken

Banting staple roast chicken recipe

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.

Ingredients

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)

Method

  1. Preheat your oven to 200°C.
  2. Cut the garlic in half vertically through the middle.
  3. 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.
  4. Mash together with some seasoning to make a paste.
  5. Rub the chicken all over with the paste and season well with salt and pepper.
  6. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  7. Place the remaining ingredients into a roasting tray and place the chicken on top.
  8. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  9. 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.

Cook’s Tip

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.

 

Short on sleep with Arianna Huffington

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.

Reference:

National Geographic magazine, August 2018

 

Still think it’s okay to not prioritize your sleep?

Arianna Huffington, sleep advocate

“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.

Cook something – Greek Pork Chops

Quantities given are for 2 servings

Ingredients

  • 2 x 250g pork loin chops (skin on)
  • ¹⁄₂ handful fresh oregano (stemmed)
  • ¹⁄₂ handful fresh mint (stemmed)
  • ¹⁄₂ sprig fresh rosemary (stemmed)
  • ¹⁄₂ clove garlic
  • ¹⁄₄ cup olive oil
  • 20 ml lemon juice (zest and juice of 1 lemon)
  • ¹⁄₄ tsp salt
  • 1/8 tsp black pepper

Method

  1. Turn your oven to the highest temperature, and put it on the grill setting.
  2. Lie the chops down on a cutting board and use your knife (and your body weight) to cut through the fat and rind at 2cm intervals.
  3. Blitz everything else in a small jug with a stick blender and pour over the chops in a small dish, then leave them to marinate for an hour or so.
  4. Get a large ovenproof frying pan up to a medium high heat.
  5. Scrape the chops of any marinade and stack them together to make a reconstructed loin.
  6. Now, hold the ‘loin’ together with your tongs and place it fat side down in the pan to crisp the fat up. This should take about 5 minutes.
  7. Then, spread out the chops and fry them on each side for 4 minutes, turning them only once.
  8. To finish them off, pour the leftover marinade over them and pop them under the grill for another 3 or 4 minutes.

Reference:

https://app.realmealrevolution.com

Cook something – Brandy and Peppercorn Sauce

Cook’s comments:

This recipe is best when it’s made in the same pan you grilled a steak in. The brandy picks up all the burnt bits of meat and seasoning, which adds awesome depth. If you back yourself to do it, use the same pan while your meat rests.

Quantities given are for 250 ml sauce.

Ingredients

  • 4 tbsp madagascan green peppercorns
  • 2 tbsp butter
  • ¹⁄₂ medium red onion (super-finely chopped)
  • 1¹⁄₂ tsp dijon mustard
  • 80 ml brandy
  • 250 ml cream
  • 1 handful fresh chives (finely chopped, optional)
  • 1 pinch salt and pepper

Method

  1. First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
  2. Melt the butter in a medium-sized pan over a medium heat and add the peppercorns (whole and chopped) and the red onion, and sauté them gently until the onions begin to caramelise.
  3. Add the mustard and stir it around until it begins to stick to the bottom of the pan.
  4. Now throw in the brandy and light it with a lighter to burn off the alcohol. If that scares you, just boil it until it has reduced by two-thirds. It’ll give you the same end result – but, of course, flambéing looks cooler.
  5. Add the cream, reduce the heat and simmer until the sauce has thickened.
  6. As your last move before serving, season it with salt and pepper and stir through the fresh chives.

Reference:

https://app.realmealrevolution.com

Cook something – Classic Slaw

These quantities are for four servings.

Ingredients

  • ¹⁄₄ head white cabbage (shredded)
  • ¹⁄₄ medium head red cabbage (shredded)
  • 1 medium carrot (peeled and grated)
  • ¹⁄₄ medium red onion (thinly sliced)
  • ¹⁄₂ cup sour cream
  • 250 ml Banting mayonnaise
  • 1 tsp apple cider vinegar
  • 1 tsp dijon mustard
  • 1 pinch salt and black pepper

Method

  1. Make the dressing first by whisk together the sour cream, mayonnaise, vinegar and mustard in a small bowl
  2. In another bowl mix the cabbages, carrot and red onion.
  3. Pour the dressing and a liberally seasoning of salt and pepper over the veg and get your hands in there to give it a proper mix.
  4. Leave it in the fridge for about an hour to infuse before serving.

Reference:

https://app.realmealrevolution.com

Cook something – Quick Sticks Doner

Quantities given are for 2 servings

Ingredients

  • 300 g deboned lamb shoulder (sliced into 2mm slithers)
  • ¹⁄₂ tbsp fresh oregano (chopped)
  • ¹⁄₂ tbsp fresh thyme (chopped)
  • ¹⁄₂ tbsp sumac
  • ¹⁄₄ medium red onion (peeled and cut into chunks)
  • ¹⁄₄ cup double thick yoghurt
  • 1/8 cup olive oil
  • ¹⁄₂ tsp salt
  • ¹⁄₄ tsp pepper

Method

  1. For this recipe you will need 2 large, thick bamboo skewers.
  2. Place the oregano, thyme, sumac, onion, yoghurt, oil, saltand pepper in a food processor and whizz them into a smooth paste.
  3. Cover the lamb slices in the paste and mix it well before leaving them in the fridge for an hour or two to infuse.
  4. While the lamb is marinating, fire up your BBQ (you can do this on a griddle pan or hot pan too).
  5. Skewer the lamb onto the skewers, packing each piece as tightly as possible.
  6. Place the skewers on the hottest part of the fire to get as much char action as possible. Five minutes a side should do it.
  7. If you want them cooked all the way through, pop them in the oven at 200 for another 5 – 10 minutes after direct grilling, or put them to the side of the hot coals and leave them in the Weber for 10 minutes with the lid on.
  8. To check how pink they are, use your fingers or the tongs to pull the meat slices apart. You should be able to see all the way to the skewer.
  9. When they’ve reached your desired ‘doneness’ remove them from the heat, stand the skewers upright with one hand and use a knife in the other hand to carve the skewers like a Turkish pro. People will dig it.

Reference:

https://app.realmealrevolution.com

Cook something – Cauliflower colcannon

Quantities given are for 1 serving

Ingredients

  • 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

Method

  1. Steam the cauliflower
  2. While you’re steaming the cauliflower, saute the cabbage in the butter in a large pan until it soft and translucent.
  3. 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.
  4. Now, mix the ‘caulimash’ with the cabbage along with the spring onionsdill and a last round of seasoning.
  5. Serve immediately.

Reference:

https://app.realmrealrevolution.com