LCHF, Recepies

No Pasta! – What To Do When Going Low-Carb

“What do you eat when you don’t eat pasta, potatoes or rice?”

That’s probably the most common question I get when I talk to someone who eats a “normal” diet. They are mostly referring to what you have with the fish, meat, poultry or other source of protein on your plate. It seems to be the biggest challenge for most of us when trying to low carb. What do I have instead? How can I survive without the pasta, bread, potatoes/tubers, rice, quinoa and cous-cous that I usually eat? Won’t my food become super boring?

No worries, here are a couple of ideas for you, to start with!

Cauliflower mash instead of potato mash. You do it pretty much the same way as you would a potato mash.
Boil the cauliflowers until soft, pour out most of the water. Mash them with an immersion blender, add butter, cream and seasonings to your taste. I like to fry finely cut bacon in butter and add that too the cauliflower and then mash it all together, sometimes with additional butter and some cream. It’s delicious! Once you’ve had it, you can’t stop!

Zucchini pasta instead of the normal pasta. Take zucchini, slice it thin, most easily done with a cheese slicer, and boil it for a couple of minutes. Add your favorite pasta sauce, enjoy!

Cauliflower rice instead of white rice.
Take a cauliflower head, grate it coarsely so you get pieces the size of rice. Boil it in water with a bit of salt for about 3-5 min. Pour out the water, enjoy with sauce, meat, chicken or whatever you usually have with rice.
It’s possible to do sushi with it too, but that requires a little bit more thought in how to get it sticky. Check out Awesome Åshild’s recipe: http://awesomeashild.com/2014/04/07/super-easy-low-carb-cauliflower-rice-sushi/

Forget all about the rice, pasta, potatoes and other carby stuff.
Make a giant salad with leafy greens, cucumber, bell pepper, feta cheese/other cheese you like, sunflower seeds/pumpkin seeds/nuts, olives, ham/fried bacon and pour lot’s of olive oil on top.

You can just steam cauliflower and broccoli, let grass fed butter melt on top and savor it!

Make stuffed bell peppers in the oven. Fill them with cheese of your choice, some onion and mushroom and enjoy!

Wrap asparagus in bacon and fry in grass fed butter or coconut oil. Yummy!!!

Please share your discoveries as you try out this awesome way of living!

 

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Basics, LCHF

5 simple ways of increasing your health exponentially

1. Eat real food.
Buy whole foods. By cooking fresh produce, you know what you are putting into your body. Make sure you find good quality produce. Go local as far as possible and try to choose vegetables that are organic and free from pesticides. When it comes to meat try to find grass fed, locally raised and butchered. Maybe there is a good butcher in your town, that can tell you about the farm where the animals have been raised.
When you buy fish, look for the species that are not endangered. (Here is one list that can help you choose http://www.seafoodwatch.org/cr/SeafoodWatch/web/sfw_regional.aspx)
You don’t have to go crazy about it, take one step at a time and maybe just starting out cooking your own food is a big step. That’s ok.
You can make it simple. There are an abundance of tips and recipes out there on the web.

2. Lower your intake of sugar and carbohydrates.
Avoid:

  • Sugar of any kind, white or brown, syrups, honey etc. If you really want to sweeten something, use Stevia of some kind.
  • Grains, especially processed wheat. Stay away from pasta, bread, tortillas etc. Most preferably, eliminate them from your diet.
  • Starchy foods. That includes most of the things that grow under ground – potatoes, beets and other tubers.

Enjoy:

  • Leafy greens like spinach, arugula and kale.
  • Broccoli, cauliflower, brussel sprouts.
  • Asparagus, artichokes
  • Cucumber, tomatoes, bell pepper etc

Sugar and carbohydrates are what raises insulin, and high levels of insulin will not only make you gain weight but also be more prone to inflammatory diseases, including heart disease, and type 2 diabetes.
Gluten has been associated with autoimmune disorders like Hashimoto’s thyroditis and Celiac Disease.

3. Eat a lot of good fats

  • Butter – preferably organic from grass fed cows.
  • Ghee – clarified butter.
  • Coconut oil – organic, cold pressed. Contains awesome MCT – brain food!
  • Olive oil – organic, cold pressed. Contains oleic acid, that has some nice anti-inflammatory properties.
  • Avocados or avocado oil.
  • Get fatty meats, like beef with the fat still around it’s edges. Chicken or Turkey with it’s skin and Salmon are other good sources.

Try David Asprey’s Bulletproof coffee for breakfast! (I do it with an egg yolk and cinnamon. Keeps me full til lunch!)

4- Drink water!

At least 2 liters ( 0,5 gallons) of clean water a day. More if you are working out or sweating a lot. (If you have a condition, like heart failure or kidney failure, that will make you retain water, you need to consult your physician about the right amount to drink daily.)
You body consist of approximately 60 -65% water and the cells need the right amount of water to function properly. The right amount of water keeps the electrochemical gradients between the outside and the inside of the cell in the right ranges and also makes many of the chemical reactions possible.
So enjoy your water!

5. Get out!

Go out, every day. Even if it’s only for five minutes. Anything is better than nothing. Take your shoes and socks of, go barefoot. Enjoy the feeling of grass or sand on the soles of your feet, the sun and wind on your skin. Hear the sounds of the birds and the wind in the trees. If you live deep in the city, find a park or an area with grass and a couple of trees.

The soles of your feet have as many nerve endings as the palms of your hands. Awakening your feet will awaken your nerve system and bring you more awareness. Being bare foot also awakens the muscles in between the bones in your feet and makes them more agile and flexible.
If you really, really don’t want to walk around bare foot, try the five fingers with thin soles. That will give you a bare foot experience without the fear of cutting your feet up or stepping in poo.

If you’re not used to being bare foot it’s going to be a little bit awkward to begin with. But trust me, it will make your experience of being out doors so much better!

 

 

 

LCHF

LCHF – Low Carbohydrate High Fat 101

As you can predict from the name you cut out most of the food containing carbohydrates exchange the energy source to fat instead.
What does that mean in real life then?

It’s pretty easy.

Eat as much as you want of:

  • Meat, fish, poultry, eggs
  • Butter, coconut oil, olive oil
  • Vegetables growing over ground, like broccoli, kale, salad, asparagus.

Be careful with: 

  • Alcohol, especially beer and other malt or sugar containing drinks.
  • Dairy products, they contain a lot of milk sugar, lactate. Be sure to use the ones with a high fat content.

Avoid eating:

  • Sugar in all ways, that includes honey and agave sugars.
  • Starch rich foods. That is pretty much everything growing under ground, like potatoes and carrots, and also pasta, bread and rice.
  • Fruits in any bigger amounts.

Courtesy of: rheumablog.wordpress.com

The good thing is that you should eat until your feeling full, no hunger required. You’ll still loose weight, if that’s your goal.
If you already have your ideal weight, you don’t have to worry, you’ll keep it, with some minor changes in you body composition probably.
As long as you keep your insulin levels down, by keeping your blood glucose levels down you’ll be getting all the health benefits from this way of living.

Does it sound difficult?
Here’s a simple menu:

Breakfast: Bacon and scrambled eggs with cheese.
Lunch: Salad with feta cheese, olives, sun-dried tomatoes, egg, tuna and olive oil.
Dinner: Minced meat burgers, with cheese topping and mayonnaise,  served with all the usual burger toppings but no bread.

Snacks (if needed): A handful of peanuts or other nuts. A hard boiled egg with mayonnaise. A handful of chopped sausage and cheese.

There’ll be more recipes and menu suggestions coming up!