Welcome

Eating For Disruption

“We all eat, and it would be a sad waste of opportunity to eat badly.” -Anna Thomas

I’m a wife and mom, wellness blogger and low carb foodie. I’m passionate about helping people take back their health from the clutches of terminal lifestyle diseases and live healthy fulfilling lives.

My family also has a medical history of type 2 diabetes and I have witness first-hand the debilitating effects that this disease can have on one’s body and mind – and to think it is not only reversible, but also completely avoidable. Having twice had gestational diabetes, I’ve learnt a lot about diabetes and try to share all I know through this blog.

I took this as a wakeup call and decided to actively make changes in my life that would reverse my pre-diabetes (insulin resistance) and avert me developing type 2 diabetes later on in my life as well. Doing this in the company of 2 growing children is quite a journey as I’ve had to purposefully unlearn a lot of the behaviours and norms that I was taught in my own childhood about what to feed children.

Thank you for stopping by and please feel welcome to connect with me!

Recipes

Recipes

Our Latest Recipes

Turmeric Mayo Dressing

This recipe for a basic turmeric mayo dressing is excellent in salads (particilarly egg or chicken salad) and is a pantry cupboard essential. You can use just about any mayo, although for the benefit of your own health, I recommend you stick to the sugar free varieties, made with olive oil, not canola or soy.

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Turmeric Mayo Dressing
Turmeric Mayo Dressing
Ingredients
  • 4Tbsp Mayonnaise
  • 2Tbsp olive oil
  • 2Tbsp MCT Oil
  • 1tsp Turmeric powder
  • 1tsp Black Peppercracked
  • 1tsp Dijon Mustard
  • ¼tsp salt
Instructions
  1. Place all ingredients in a small container and cover with a lid
  2. Shake vigorously until well combined
  3. Alternatively you could combine using a hand-help blender
Recipe Notes

Store in an airtight container in the fridge, for up to 7 days

Broccoli and Cheese Egg Muffins

These egg muffins are an incredibly easy and delicious breakfast. They pack easily into lunchboxes and work great as a starter. You can pretty much have these egg muffins at any time of day and they wouldn’t disappoint. I batch cook a bunch of these at the start of every week and save myself the trouble of thinking too much about what to eat in the morning, by grabbing one on my way out the door! You will love them and so will your entire family.

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Broccoli and Cheese Egg Muffins
Broccoli and Cheese Egg Muffins
Ingredients
  • 1 onionchopped finely
  • 1tsp. Crushed Garlic
  • 1 small Head of Broccolichopped
  • 3Tbsp. Butter for frying
  • 100g Cheddar or Gouda cheesegrated
  • 8 eggs
  • ¼ Cup Cream
  • 2Tbsp. Dijon Mustard
  • Salt and pepper to taste
Instructions
  1. Preheat oven to 200°C
  2. Heat oil in a frying pan over medium heat. Add chopped onion and sauté for 3-4 minutes until starting to turn translucent.
  3. Add crushed garlic and broccoli, and sauté for another 5 minutes stirring continuously, until the broccoli has softened. Remove from heat
  4. In a medium sized bowl, beat eggs and cream together. Add the salt, pepper, and mustard and beat again until well combined and smooth
  5. Place a silicone muffin pan on top of a baking sheet, for stability.
  6. Evenly distribute the sautéed veges into each muffin cup, and top each cup with the cheese
  7. Pour the beaten egg mixture over the veggies and cheese, leaving a small amount of space at the top to avoid overflow while baking.
  8. Place in the oven and bake for about 10-15 minutes. Don't over bake or eggs will be rubbery!
  9. Remove from oven and allow to cool in the pan for 10 – 15 minutes before tracing around each egg muffin with a butter knife to loosen, and removing from muffin pan.
  10. Serve immediately or store in an airtight container in the fridge for up to for 4 days.
Recipe Notes

• These will stick furiously to the muffin pan and therefore it is HIGHLY recommended that you use a silicone muffin pan, otherwise you will struggle to get them out.

• If you use a standard metal muffin pan, be sure to spray each muffin cup very well with non-stick cooking spray or thoroughly coat with coconut oil. You might also consider just using paper muffin tin liners to be safe

• While baking the egg muffins - Ideally watch the eggs and make sure they have risen and are a bit firm, but still a bit soft in the middle. They will continue cooking after you take them out of the oven and since you will be storing these as prep for the week, when you warm them up they will cook even further. An overcooked egg muffin turns out rubbery and terrible to eat, so try to avoid doing that.

Zucchini Fritters

These zucchini fritters are versatile and can be topped with just about anything to make a scrumptious meal. These are excellent served for breakfast topped with sour cream, crushed avo (or guacamole), scrambled eggs and bacons bits. Top them with tuna mayo for lunch or ground beef and basil pesto for dinner. The only limit is your creativity!

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Zucchini Fritters
Zucchini Fritters
Ingredients
  • 4cups Zucchinigrated / shredded
  • 1tsp fine sea salt
  • 4 eggsbeaten
  • 1cup Almond Flour
  • 100g Parmesan cheese
  • ½ onion
  • 1tsp dried parsley
  • Salt and Pepperto taste
  • ghee or coconut oilfor frying
Instructions
  1. Place grated zucchini in a colander and sprinkle with the sea salt, then allow to sit and sweat for 30 minutes. After this, use a cheese cloth or muslin to wring out as much liquid as possible
  2. In a bowl, mix the wrung out zucchini with all the remaining ingredients and mix until well combined
  3. Heat up the oil in a pan to hot, then reduce heat to medium. Scoop spoonful’s of the batter and place 3 or 4 dollops in the pan at the same time, (depending on the size of your pan and how big you want your fritters to be) flattening with the back of a fork
  4. When it's brown on the one side and can reasonable hold its shape while being lifted (about 2 minutes or so), turn over and brown the other side
  5. Once done, remove from the pan and place on a paper towel to drain.
  6. Serve warm with savoury toppings of your choice!
Recipe Notes

I’ve never tried to freeze these so I’m not sure how well they would defrost. They do, however, keep in the fridge in an air-tight container for 2-3 days. (A batch of these in my house doesn’t last that long though!)

Kale and Avocado Salad

This kale and avocado salad is super easy to make and is an excellent accompaniment to just about any protein dish. Kale is a member of the cruciferous family of vegetable, which includes things like cabbage, broccoli, cauliflower, collard greens and brussels sprouts. It is loaded with excellent micronutrients that work to feed your brains mitochondria, stimulate digestion and boost the healthy function of your cells. We all need to eat more kale and this salad is a great way to do just that!

Put an egg or a piece of salmon on it, serve it with steak and other vegetable, or eat it just as it is. You will love this crisp and no fuss recipe for this superfood.

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Kale and Avocado Salad
Kale and Avocado Salad
Ingredients
Salad
  • 2Cups Raw kale(hard stems removed and chopped finely)
  • 1Tbsp olive oil
  • 1Tbsp Lemon Juice
Dressing
  • 2 Haas Avocados
  • 1Tbsp Dijon Mustard
  • 1Tbsp Lemon Juice
  • 1tsp Cracked Black Pepper
  • 1tsp Ground Sea Salt
  • pinch Red Chilli Flakes
  • Crispy fried bits of bacon(optional, but recommended)
Instructions
  1. Place the chopped kale into a bowl. Add in the Olive oil and lemon juice and massage into the kale for about 3 minutes, until the kale is sof and has adopted a richer shade of green
  2. Set aside while you make the dressing
  3. Place all the ingredients for the dressing into a small bowl, and mix together with a fork until well combined. You do not need the avocado to be completely smooth so if you have some lumps, that’s fine.
  4. Pour the dressing into the kale and combine well until mixed throughout
  5. Place on a serving dish and top with bacons bits when serving.
Recipe Notes

Because the avo oxidises and starts turning brown (although the lemon juice will delay this process somewhat), I do not recommend you make this too far in advance of when you’ll be eating it.

In addition to or in place of the bacon, you can also top it with chopped roasted almonds or toasted pine nuts

FOOD TO FUEL YOU
Getting Started

Getting Started

The Science Behind It All

01. WHY LOW CARB

To understand why low carb diets are so effective, it is important to understand how our bodies actually process carbs and sugars.

Read More…

02. WHAT IS LOW CARB.

A low carb diet is essentially the reverse of the food pyramid diet and features fat as the primary intake of the diet, moderate proteins and very little carbohydrates (often in the form of green cruciferous vegetables).

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03. WHAT TO EAT.

To optimise the benefits of the low carb lifestyle, you need to reach a state of ketosis. Ketosis is when the body uses fat as its primary source of fuel instead of glucose.

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Family

Family

KETO KIDS

A question that most parents who are starting a low carb / ketogenic diet have, is weather or not this way of eating is safe for young children. Most of us were raised on cereals and sandwiches, and it breaks our brains to think that any other way of eating is safe for a growing child and provides the adequate amounts of nutrients to fuel a developing body.

To answer this question, lets have a look at what a high carb diet has done to today’s children. There is now, more than ever before in the recorded history of human link, the greatest epidemic of childhood obesity. There is a growing epidemic of ADHD. More and more children are finding it difficult to develop cognitively and are dealing with chronic illnesses like cancer, at an increasingly younger age.

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RAISING HEALTHY EATERS

Generally, children learn more by observing our choices and behaviour over what we tell them to do. Modelling the right habits is critical in teaching our children what is or isn’t acceptable. It’s no different when it comes to food and nutrition. Children see what we eat and allow in our homes, which helps them decide what is or isn’t good to eat. The rising pandemic of childhood obesity starts in our own homes and kitchens, not at the local drive-thru. Very rarely will you find an obese child being raised in a household where the parents themselves are eating healthy and living active lifestyles. An overweight child is often accompanied by an overweight parent. The habits of eating poorly and sabotaging good health are passed from one generation to another. Adults today have to purposely unlearn bad habits carried over from their own childhoods in order to teach their children good eating habits. Our children should be taught to eat well from an early age, instead of having to unlearn bad habits as adults.

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Hacks

Hacks

Useful Tips & Tricks

7 Low Carb Snack Ideas

Starting a low carb diet does not necessarily mean that you have to eliminate snack times, only that you need to be smart about what you eat and choose foods that will keep you on the path to achieving your goals (weather that’s weight loss, control over your blood glucose levels, reducing your blood pressure etc). Low carb snacks can be quick, easy to make and tasty. Next time you are feeling mildly peckish, try one of these delicious alternatives to tantalise your palate and keep you full until your next meal

 

Devilled Eggs

The power of eggs is in the protein which reduces hunger pangs and increases the feeling of fullness during the time between breakfast and lunch. What’s more, research revealed that high-protein breakfast eaters consume fewer calories throughout the day, so opt for eggs as breakfast and you might not feel the need to snack mid-morning.

 

Natural Nuts

Natural unsalted nuts are another filling food that may help you eat less. Nuts are essentially designed by nature to control appetite because they’re rich in healthy unsaturated fat, along with bonus protein and fiber. Together, the three nutrients slow digestion and regulate blood sugar.

 

Broth

In a Penn State study, people who slurped a bowl of broth-based soup before their lunch reduced their total calorie intake at the meal by 20%. Soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories.

 

Avocado

Eating half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt 22% more satisfied and had a 24% lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.

 

Water

Being low on H2O can trick you into believing you’re hungry. Why? The symptoms of hunger are similar to those of being dehydrated: low energy, reduced cognitive function, and poor mood. So next time you’re craving an afternoon snack, drink a tall glass of water and wait 10 minutes. Chances are, your hunger pangs will pass, and you’ll have saved hundreds of calories.

 

Berries in Greek Yoghurt

Greek yogurt has more protein than its regular counterpart to keep you satisfied for longer. In addition, the sweetness of berries will balance the tangy zip of the yogurt and give you a satisfying snack.

 

Veggies and guacamole

For a crunchy snack, dip some sliced red sweet pepper, celery fingers and cucumber sticks in some guacamole. You’ll cover your daily needs for vitamins and feel satiated by the healthy fats in the avocado.

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5 Probiotic Foods for gut health

 

Looking for ways to boost your immune system and improve your digestive health? Look no further than fermented foods, which are by nature high in probiotic content and will act to increase the amount of good bacteria in your gut and strengthen your overall digestive function. Here are 5 probiotic foods you can add to your diet today to start seeing the benefits

  1. Kimchi

Kimchi is a blend of cabbage, carrots, spices and chilli peppers that is fermented and rich in gut healing bacteria. It is a native of Korea but is readily available in most health food shops around the world. It is thought to help aid digestion by providing digestive enzymes that help break down food more easily, clean the intestines and stimulate better assimilation of nutrients in the body.

  1. Sauerkraut

Is rich in dietary fibre, and is also a great source of iron, magnesium and a host of vitamins. It’s made from fermenting cabbage, and the process of fermenting is what preserves the cabbage and produces probiotic cultures. Increasing consumption of sauerkraut can help to combat digestive disorders like Irritable Bowel Syndrome, hormonal imbalances, various auto immune disorders and even mood disorders like depression

  1. Kefir

This is a fermented milk drink made using kefir grains. It contains about 30 strains of good bacteria and yeast, which makes it an incredibly rich probiotic source. Because it ferments on the lactose in milk, it is generally very well tolerated by people who are lactose intolerant, and may even improve symptoms of allergies and asthma. It is very easy to make at home using milk kefir grains, which are available is some health food stores and even online.

  1. Yoghurt

The probiotics in yoghurt help to produce vitamin B12 and K and improve digestive health overall. When buying yoghurt, steer clear of the sugar laden flavours you see on store shelves, and opt for natural or Greek style yoghurt to derive maximum benefit.

  1. Raw cheese

Cheeses  made from raw unpasteurised milk, is an excellent source of probiotics. With it’s low acidity and high fat content serving to preserve the microorganisms while they move through your digestive system. Cheese from pasteurised milk has gone through a high heat treatment process that destroys most of the probiotic cultures and thus is not very beneficial.

 

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6 Ways to Detox Naturally

Detox

Do you want to start a detox but unsure of what to do to get started? Detoxing doesn’t need to be difficult and can easily be incorporated into your daily lifestyle. We’ve put together some tips to help you get started on detoxing, that are natural, simple and will help you regain the health of your body and mind in no time.

6 Ways to Detox Naturally

  1. Replace one meal a day with a super green smoothie

Replacing one of your meals with a smoothie is a great way to pack in a bunch of nutrients into one meal, whilst boosting your metabolism and enhancing your digestion. A super green smoothie will ensure that you get all the benefits of leafy greens vegetables, in one meal that is delicious and easy to consume and digest. Most recipes out there for green smoothies incorporate a whole lot of fruit to sweeten the smoothie, however, fruit sugar (fructose) sends your insulin in to overdrive  and will inhibit your detox efforts. Instead of using sugar, try making a green smoothie using:

Fennel, cucumber, spinach leaves, ginger, parsley, celery and lemon. Juice all of the vegetables first, then add a can of coconut milk and run through a blender. If you require more sweetness, you can add a few drops of liquid stevia.

  1. Drink lemon water daily

Lemon water is an excellent alkaliser that will hydrate and flush out your system naturally. Starting your day with lemon water can enhance the function of your organs, promote better blood circulation, dispose of the toxin in your blood stream and overall improve digestive function. Drinking lemon water first thing in the morning on an empty stomach can also assist with insulin sensitivity f your cells and help to regulate your blood glucose levels going into the day.

 

  1. Go on a fast

The benefits of fasting are innumerable and it’s a great way to relieve your digestive capacity for your body to refocus on rejuvenating itself and disposing of dead cells and toxins. When you fast, your body is not expending energy digestion and breaking down food, therefore it has a chance to recover and renew itself, which means you will have renewed energy and a more effective digestive system. There are many different types of fasts ranging from intermittent fasting (only fasting for a certain number of hours during the day) to longer and even multi-day fasts. Try a regimen that fits into your overall lifestyle and see the difference it makes.

  1. Get more sleep

When you get at least 7-8 hours of sleep each night you give your body a chance to rest and recuperate, and you reset your adrenals. Fatigue, exhaustion, stress and other lifestyle related factors could lead to toxins accumulating in your body more easily, and getting the rest you need, gives your body an opportunity to rebuild and prepare itself to face another day.

  1. Include fermented foods in your diet

Fermented foods contain probiotics, which are natural and good bacteria that help to regulate and balance your gut flora. As much as 60% of your immune function is housed in your gut, therefore keeping it healthy and thriving will result in a host of overall benefits. Probiotics help to regulate the bad bacteria that builds up in your intestines, and enhances your ability to eradicate harmful substances you’re your digestive tract. Fermented food is anything from pickles, Kim chi, sauerkraut, kefir and even natural grass-fed yoghurt.

  1. Avoid Obviously Toxic Substances

Obvious toxins include alcohol, tobacco and areas of high traffic density to name a few. Smoking offers nothing beneficial and is a purely destructive habit. You may not realize it, but excessive alcohol acts much in the same way. Having a glass of wine here and there is not in itself a problem, but alcohol in general places a significant strain on your liver function and introduces a high degree of toxicity to your body. High population density areas that are laden with CO2 emissions, noise and traffic further toxify and add stress to your adrenals, and make it difficult to cleanse your system. This can be difficult if you live in the city, but make it a point to one day a week, find a quite place like a park or a forest, to go hike, walk, or otherwise just meditate.

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Bulletproof Coffee

Bulletproof Coffee is a term that was first coined by Dave Asprey (the self named Bulletproof Exec). It refers to a drink made from premium grade coffee (notably his own brand), with butter and Brain Octane Oil (also his own brand) – which is a medium chain triglyceride or MCT oil. This has been popularised quite rampantly in Low Carb and Paleo circles, in recent times, with a number of different variations being thought of along the way. Simply put, Bulletproof coffee, has become a term synonymous with any coffee that contains butter.

Err…butter…in my coffee..? Yes indeed! Stranger things have happened. For real.

Fat, as you know by now, is a slow release energy source that does not spike your blood sugars and leaves your insulin unaffected, thereby allowing you constant and sustained energy throughout the day. This is the premise for the use of butter in coffee. The combination of ingredients used in this beverage leads you getting an injection of energy, sustained alertness and sharp metal agility. Because BPC does not spike insulin and leaves you satiated while supporting a state of ketosis, it can also lead to improvements in weight management. Many a celebrity and sportman have confessed to drinking BPC and credit it for their edge (man, if I’d known this as a kid, I just might have made the school athletic team, but alas!). All kinds of people, from those looking to control their appetites and get over sugar cravings, to heavy weight lifters, to busy executives, are swearing by the wonders of bulletproof coffee – and with good reason. If you’ve tried it, for at least a week, you’ll know the difference it makes to the start of your morning.

In order to derive maximum benefit from drinking bulletproof (or butter) coffee, the quality of your ingredients really does matter. Don’t bother using instant coffee varieties with this. The butter must be grassfed. Cows that are fed grains or soy do not produce dairy of good quality and you need a high quality fat source for this coffee. MCT oil is derived from coconut oil and some people actually prefer to use coconut oil. I would recommend using 100% MCT oil because you want the cleanest and best access to the MCT’s without it being diluted, spoon for spoon, by the other components in coconut oil. Definitely avoid using sugar. If you would like to sweeten it a bit, consider using 1/2 teaspoon of xylitol or a drop of stevia. You do not AT ALL want to give your body an opportunity to spike your insulin and counter the magnificent effects of having slow, sustained, insulin free energy.

Typically, BPC is used as a meal replacement for breakfast. Very rarely, I will have it alongside a breakfast meal, if I will be in back-to-back meetings the whole day and wont get a chance to sit down for lunch. It has been used to support intermittent fasting (known as bulletproof fasting), where you would consume the coffee at some point during the fasting window, in order to avoid feeling hungry, until your mealtime. It is very calorie dense (in the best possible way) but if you are watching both your carbs and calories, keep in mind that a single cuppa could add in axcess of 500 calories to your regimen.

 

My take on butter coffee incorporates some anti inflammatories, and is rich and creamy.

Ingredients:

1 cup high quality coffee

30g grassfed unsalted butter (using salted butter in coffee would just be a shame)

30ml heavy cream (optional)

1 – 2 Tbsp MCT Oil

1 tsp turmeric powder

½ tsp cinnamon

½ tsp vanilla

 

Method:

Place all of the ingredients in a glass jar blender

Blend on high for 30 seconds, until a frothy “foam” forms on top

Pour into a large mug / mason jar and enjoy, whilst telling your day how its about to get conquered

 

Using coffee, butter and MCT oil as a base, you can pretty much play with the flavours and combinations to suit your palate. You can try adding a teaspoon of raw cacao powder for a chocolatey undertone. You can also add coriander and cumin for a more middle eastern flavour. My favourite is to add an egg yolk, from a pasture raised hen, for some protein and added cholesterol (yes, cholesterol is actually good for you!). Try it, for a minimum of one whole week before decididng on weather it’s a keeper for you or not. As always, listen to your body and take your queues from there – even with bulletproof coffee.

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Intermittent Fasting

Intermittent fasting is an eating pattern whereby you skip at least one meal within a day and compress your eating window to a certain number of hours. This certainly does not mean a caloric reduction, just a re-structuring of your eating times so that you consume (most likely) the same amount of food within a smaller timeframe.

 

Intermittent Fasting has been found to be a key strategy for reversing hormone related dysfunctions such as insulin resistance, type 2 diabetes, and thyroid disorders. Its popularity is on account of its reported results, which include a in decreased body fat, stabilization of bio-markers like blood glucose levels, insulin, blood pressure and cholesterol.  It naturally complements the banting / low carb / ketogenic  lifestyle and promotes more rapid results for fat burning and weight loss.

 

How it works:

When you eat, you go into a “fed state”, which is when your body focuses attention and effort towards digesting food. Typically, the fed state lasts for about five or so hours after you finished eating your last meal. At this stage, you insulin levels are elevated, and your body is in “storage“ mode as it cleans out all the sugars from your bloodstream and assimilates nutrients into your cells. Simply put, you cannot burn fat whilst your body is in the fed state. Your body is too busy digesting, assimilating and absorbing, to spend any amount of time burning fat.

Once out of the fed state and digestion and all its related processes have been completed, you go into a post–absorptive state, which is  when your body is at rest from digestion, insulin levels are lowered and homeostasis is restored.  About 8 – 12 hours after your last meal, you enter the “fasted” state.

In the fasted state (or while fasting), your body’s energy requirements increase, but the absence of food forces your body to search internally for energy reserves, in order to keep functioning. The first port of call is stored glycogen (let’s call it residual glucose) stored in your liver. Following the depletion of your glycogen stores, you body starts eating up your stored fat to fuel itself. Yes, your body eating its very own fat – who doesn’t want that?! This is the premise for the use and success of intermittent fasting techniques. If you reduce your eating window to allow your body to reach a fasted state after your last meal, you reduce your overall insulin load and are able to burn through your body fat on a daily basis. When we start eating soon after waking up, and continue eating until we go to sleep, we spend almost all our day in the fed state. Easy to see why, over time,  we will gain weight. We have not allowed our body any time to burn food energy.

 

How Intermittent Fasting Affects Your Cells and Hormones

When you fast, several things happen to the cells and molecules in your body. Your body alters the balance of hormone in order to maintain homeostasis and make fat stores more accessible as an energy source. Your cells also initiate important repair processes, and change the expression of genes.

Here are some changes that occur in your body when you fast:

  • Human Growth Hormone (HGH): The levels of growth hormone increases, which has the benefit of tissue and muscle repair, to name a few
  • Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible and is associated with reduced inflammation
  • Cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside the cells
  • There are changes in the function of genes related to longevity and protection against disease

What conditions benefit from Intermittent Fasting?

  • Insulin resistance – Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. Doing so also reduces the prevalance of type 2 diabetes.
  • Inflammation – Intermittent fasting facilitates a reduction in inflammation markers, which are a key driver of many chronic diseases
  • Heart Health: Intermittent fasting may reduce LDL cholesterol and blood triglycerides, which are risk factors for heart disease
  • Cancer – cancerous cells feed on glucose and a reduction in your blood glucose levels helps to control the growth of cancer cells as well as facilitate speedier recovery
  • Brain Health: Intermittent fasting increases a brain hormone called BDNF, and may also protect against the risk of neurological disorders like Alzheimer’s and Epilepsy

Protocols:

There are a number of different Intermittent fasting protocols that can be followed, to suit your goals and lifestyle. As with most things, there is no “right” way or “best” way, only suggestions on how you can adapt this eating approach and work it into your daily routine.  Some popular protocols include:

16:8

This involves daily fasting for 16 hours, with an 8 hour window for eating, meaning you eat all your meals within an 8-hour time period and fast for the remaining 16 hours. For most people, this means skipping breakfast, although you could skip dinner as well. For example, you may eat all your meals within the time period of 11:00 am to 7:00 pm. Your fasted state takes place overnight while you sleep, going into the next morning.

20:4

This involves a 4-hour eating window and a 20-hour fast. You might eat between 2:00 pm and 6:00 pm every day and fast for the remaining 20 hours. The number of meals you consume within this window does not really matter and you would respond to your body’s needs.

24 hour (also called Warrior fasting)

This involves fasting from dinner to dinner (or lunch to lunch etc.). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2. This means that you are still eating daily, but only one large meal in a day

Alternate day – (also called the UpDayDownDay Diet by James Johnson)

On this protocol, you follow a 24-hour rotation of low-calorie intake and normal-calorie intake. You basically eat normally on one day, and skip all meals on the next day, to eat normally again on the third day etc. You basically eat every 2 days, similarly to most species of untamed animals in the wilderness.

5/2

This approach was popilarised by Dr. Michael Mosley in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, you are allowed to eat a maximum of 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.

 

 

If you would like to experiement with Intermittent fasting, start with skipping one meal a day (normally breakfast) and keep it up for at least a week to determine how you feel on the regimen. Once you are confident and have been assured that you will not indeed die, from skipping one meal, feel free to try out any of the other protocols to find the one that will best work with your lifestyle.

Some useful tips while you are fasting include:

  • Drink lots of water – preferably lemon water to aid with detoxification and cleansing
  • Stay busy – if you are distracted you are less likely to think about food
  • Don’t publicise that you are fasting – especially not to people wo will not be supporting and who might even try tempt you into breaking your fast
  • Give yourself one month – start with a week then build up as you become more confident.
  • Follow an LCHF diet between fasting periods. This reduces hunger sensations and makes fasting much easier. It will also keep you in keosis which is a continuos state of fat burning

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4 Good Reasons to Consume Coconut Oil

I use coconut oil for errr-thang! From cooking and baking with it, to using for oil pulling, using it on my skin and anything else in between that you can think of. For info on some of the ways I use coconut oil see this post, but here I’d like to share 4 good reasons to consume coconut oil, starting now!

 

reasons to consume coconut oil digestionImproves digestive health – a sluggish gut can lead to a host of issues, some of which include not being able to adequately absorb nutrients and minerals from the food you eat, and leaking out toxins and impurities into your bloodstream. Coconut oil is known to improve the symptoms of Irritable Bowel Syndrome, Chrohn’s disease, and even candida – which is why its one of the good reasons to consume coconut oil!

 

reasons to consume coconut oil blood sugarStabilise blood sugar levels – Coconut oil contains medium chain triglycerides (MCTs) which are instantly metabolized by the liver, giving you an energy boost. They do not require insulin in order to be absorbed by the cells (insulin is an inflammatory agent, so you want always to keep it as low and stable as possible). Coconut oil also has the ability to improve blood circulation (which is critical for people who are diabetic), reduce cravings, reduce inflammation and overall improve metabolic function. Try adding it to your morning coffee, use it to cook your breakfast or otherwise just lick off a table spoon of it. Yum!

 

reasons to consume coconut oil thyroidStimulate the thyroid – Coconut oil is more readily oxidized in the liver than oils with long chain triglycerides. This increases energy, increases satiety so you end up eating less overall and assists with weight management. Coconut oil can boost thyroid function and rev up your metabolism, which in turn can promote weight loss

 

reasons to consume coconut oil immune systemStrengthen your immune system – Coconuts contain two special ingredients that make them excellent for immunity – lauric acid and caprylic acid. Both are well-known for fighting off yeast overgrowth and containing anti-viral properties. The consumption of coconut oil is a simple and effective tool to promote and protect your body’s natural immunity.

 

Hopefully by now, I’ve convinced you to add some coconut oil to your diet. There are no side effects to consuming coconut oil and you only stand to benefit from it. It a clean burning fat with a high smoke point, that is incredibly versatile. This is one pantry cupboard essential that I am never found without! For some ideas and recipes on how to include more coconut oil in your diet, check out the Coconut Oil Revitalisation Blueprint, which comes with a bonus eBook containing 80 coconut oil recipes!

 

80 coconut oil recipes

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