...bringing you the latest nutrition information with a focus on the whole food "low(er) carbohydrate, high(er) fat" lifestyle.
Green-fingers here went overboard with planting cucumber (4) plants in October 2021. As a result, I’ve since harvested 100 cucumbers, and still counting... Apart from being the best neighbour in the ‘hood’ (regular cucumber supplier all round), and maker of amazing Greek salads, I’ve discovered a lot of awesome cucumber recipes. https://food.allwomenstalk.com/delicious-ideas-for-cucumbers-so-you-can-use-your-gardens-bounty/ They are clearly a versatile vegetable and make for a refreshing low calorie, low carb, nutritious snack.
As an aside, averaging $2 a cucumber from the shops, that’s $200 worth of cucumbers. The cost of my 4 cucumber plants was $16.72, plus water costs of course as it did not fall from the sky this summer. Admittedly, it’s unlikely I would have purchased 100 cucumbers since October, but I’m sure you get the gist! The green-finger joy in homegrown is certainly a delight!
Happy 2022 everyone.
Happy holidays FB friends.
I hope you all have a happy, relaxing and safe holiday break. I'm grateful for your continued support of my work.
Fingers crossed for a 2022 with some normalcy...
Move for Life…
For some end-of-year inspiration, watch this clip. https://www.youtube.com/watch?v=fWBmpas1w9A
Jillian Best – who had a liver transplant in 2016 planned to swim 52km across lake Ontario in August of this year. Jill did this to raise money for her foundation, Move for Life, that supports those affected by organ transplants.
I was privileged to be part of the medical / nutrition team (Dietitian Lynne Sinclair and gastroenterologist, Dr. Mayur Brahmania) that helped her prepare for this (me from a sports nutrition perspective).
It certainly was a challenge planning a suitable food, fluid and electrolyte system for a 19-20 hour endurance effort like this.
On the night / day on August 4th / 5th, I enjoyed every minute of following her gps spot move across the lake. Did she make it? No spoiler alerts, just watch until the end and if you don’t have a tear in your eye, I’d be surprised.
It’s amazing what some people do and what they overcome to achieve their goals. An inspirational lady, that’s for sure!
Swimming 52 Km Across Lake Ontario - Solo Swim by Transplant Survivor Transplant survivor Jillian Best swims 52 km across Lake Ontario to raise funds and awareness for organ donation and her non profit foundation Move For Life....
Low Carb Evidence Based Practice for T2D- it's time for change!
I sign very few petitions; this is one that I have signed. It could use your signature too, if you think it's worthy.
Sign the Petition Low Carb Evidence Based Practice - it's time for change!
Is kale really going out of fashion or are people just growing their own?
Word of advice, in terms of nutrient value of kale, vs spinach vs broccoli, it's much of a muchness - they all stack up about as well as each other aka. very well. They're also pretty easy to grow, although I find broccoli a little more temperamental at times.
Another word of advice, forget the "steel-wool" version of kale (i.e. the curly version), go with cavolo nero, soft kale. Here's a recipe for kale chips that I posted over 2 years ago. I still have the same 'mulitple-headed' kale plant growing in the garden.
The key to making perfectly crunchy cavolo nero kale chips is this:
1. Keep leaves / pieces as dry as possible when cooking.
So, pick (if you’re growing it – which you should if you have the space), wash, wait (until dry), remove the thick stalk in the middle if you want.
2. Sprinkle with olive oil and massage into leaves (coat fully) – if you have a spray oil that’s even better.
3. Add spice. I used loads of rock salt and pepper, but you can also use cumin or fennel seeds, chilli, curry powder or turmeric for a different flavour.
4. Bake in the oven for around 25 minutes at 130°C, then turn down to 90°C for a few minutes or switch off and leave in the oven for a bit. Make sure to check them once or twice to ensure they’re all evenly crunchy.
Why New Zealanders are eating less kale Kale has fallen out of favour with New Zealand consumers, with the country's largest grower of salad crops reporting a significant decline in sales.
Would you believe trying a new protein powder was the motivation I needed this morning to get out of bed and do my workout? True story. I ordered some cool new flavours that didn’t disappoint.
Protein is so important and harder to get in a breakfast meal unless you’re cooking eggs etc. I love my fruit, high protein yoghurt (Kalo -my current fave), protein powder (whey is my fave taste /texture), and various seeds and other tidbits, post workout. I actually look forward to it, but feel I need to earn it too. When you get to be a (very) late-quadragenaraian, like me, muscle mass building and retention should be a goal. A decent lockdown workout (lift some heavy stuff like full gas bottles and various weights/bars you have lying around) for 30 - 35 mins to spotify’s “beast mode workout music 😁” partnered with a good 30-35g good quality protein is just what you need!
Well it’s what I need anyway! There are some great companies out there doing some amazing whole food minimum ingredient protein powders and I’m loving trialing them!
Journal of Insulin Resistance ...
I have recently taken on a new role of Editor-in Chief for the Journal of Insulin Resistance. For those who don’t know, this is a relatively new academic journal that was first established in 2015. After a brief closure in 2020, it has recently being reestablished.
It’s an open access journal (currently free of publication charges) that focuses on pathophysiology, prevention, management and advancing therapy for conditions characterised by insulin resistance, i.e. type 2 diabetes, metabolic syndrome, obesity, Alzheimers disease and others.
My vision for this journal is that it becomes acclaimed for its objective peer-review system, that it establishes a readership for both the academic and the clinician, and that it creates global impact in the field of insulin resistance.
I’m really hoping that with your support (i.e. publications or spreading the word for publication opportunities to academics and clinician), we can continue to establish the place of insulin resistance on the modern medical map. Thanks
Journal details: www.insulinresistance.org
My recent clip about the importance of open access.
Journal of Insulin Resistance The Journal of Insulin Resistance is a peer-reviewed, clinically oriented journal covering advances in disorders of insulin resistance. Articles focus on clinical care and advancing therapy for patients with insulin resistance-related disorders. Insulin resistance includes pathophysiology, managemen...
Did you get out into the garden and do your Labour weekend herb and veggie planting this weekend? I did. Cucumbers, baby toms, rocket, cress, and an assortment of herbs, including Italian parsley.
Thanks to a mate who supplied their Italian parsley for my beautiful chimichuri sauce for this weekend; I’m hoping to be using my own supplies soon.
Just a small dollop of this amazing sauce delivers a good hit of nutrients and flavour (depending on how you make it) – here’s my recipe
BIG handful(s) of Italian Parsley
½ cup EV olive oil
2 tbsp red wine vinegar
1 tsp salt, pepper
1 tsp dried or fresh oregano
Chopped up chili – add to the level of heat you want, I use 2.
Garlic – add to the level of garlicky flavour you like, I use two big cloves (it doesn’t really matter when you’re in lockdown!)
Throw all ingredients in a blender…blend… done!
Beautiful with meat, fish, chicken, or anything really.
Yet another study (no, not about white chocolate) verifying that children need not consume low fat dairy products to avoid being overweight and unhealthy when they grow up.
This was an RCT comparing cardiometabolic health outcomes in healthy children 4-6 years consuming either high fat or low fat dairy products for 3 months. While total dietary fat content decreased, total energy remained the same across the groups, and there were no significant differences (not even trends in some cases) in measures of adiposity (body fatness), body composition, blood pressure, fasting lipids, glucose, HbA1c, and CRP (inflammation).
Despite the growing evidence, dietary guidelines around the world remain the same, which still direct parents to feed their children low fat dairy products. Revision is much-needed, to ensure that the guidelines reflect the best available evidence.
Whole-fat dairy products do not adversely affect adiposity or cardiometabolic risk factors in children in the Milky Way Study: a double-blind randomized controlled pilot study ABSTRACTBackground. Limited evidence supports the common public health guideline that children >2 y of age should consume dairy with reduced fat content.Obje
Great chat with Jason T Marinovich on Raglan Community Radio - Your Health your Choice:, chatting about all things nutrition and health.
Caryn Zinn - Fats Are In, Sugars Are Out and How Whole Foods Are Medicine : Free Download, Borrow, and Streaming : Internet Archive A conversation with Dr Caryn Zinn PhD, Registered Dietician, and author exploring low carb healthy fats, the Human Interference Factor regarding the processing...
Authentic Greek yoghurt – NOT!
Disappointing, Puhoi. Adding sugar to plain yoghurt is NOT authentically Greek.
As a random aside, truly authentic Greek yoghurt is called Straggisto and is made from strained sheep's milk; it has a high protein, and fat content and a nice sour taste.
My resolve is being tested! It’s day 1 of our level 4 lockdown (after enjoying freedom - within NZ that is, for 6 months). I have eaten well, exercised well, and worked well. But I’ve just broken my ‘I don’t drink during the week’ rule, a rule that I usually find easy not to break.
Why? Well, just because I felt like it. I’m having a [email protected]&$k it moment (sorry!), even though I’m not even tired or overly stressed. I just felt like a wine! I’m normal and appreciate that maintaining healthy habits consistently can be a challenge. I am also fully aware of the need to be metabolically healthy at this time so here’s hoping it’s just a mid-week one- off.
Take care folks!
If you haven’t heard of kohlrabi, it is a cruciferous vegetable, also known as a German turnip. I haven’t seen it for ages, but lately I’ve been getting it from my local supermarket. Kohlrabi has a similar taste (slightly sweeter) and texture (more cucumber-style crunch) to broccoli stems. Like broccoli, it is low in carbs, has good amounts of fibre and Vitamin C.
It’s one of my favourite raw vegetable snacks (it can be eaten cooked too, but I prefer it raw). I simply slice it finely and add some salt and pepper. While you can use any salt, I love it with a fine Indian black salt (which is actually a pink colour) called Kala namak. You need to source this from a specialty Indian grocer as it’s not readily available. The salt is not for everyone as it has a sulphurous, pungent smell (i.e., locals, think Rotorua – you either love it or hate it), I happen to love it!.
If I’m not painting a good enough picture, move on 😊 or give it a try.
I chat to Dr Mikki Williden on the latest episode of Mikkipedia answering your questions (from a few weeks back). We cover all things LCHF / keto / protein / collagen / What The Face and other interesting topics...
Hope you enjoy the chat.
The Mikkipedia Podcast Mikki Williden Nutritionist and consulting. Nutritional advice and online membership
T2D reversal: Low carb by logic...
Nothing new here, but just an interesting article I came across about how continuous glucose monitoring and some logic gets you there in the end. If you start getting lost in the stats, just scroll down to ‘The outcome’. BTW you don’t need to be a stats guy to get results like this!
These Freestyle Libres are the best devices, ever! https://www.mediray.co.nz/diabetes/shop/freestyle-libre-flash-glucose-monitoring-system/freestyle-libre-flash-glucose-monitoring-system/
How I am reversing my diabetes thanks to my data science skills Thanks to modern technology and data science, I’m putting my diabetes into remission
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Healing Kitchen coach specializes in effective management of auto immune and inflammation, autism management, fatigue and food intolerance/allergies and Irritable bowel syndrome and chron's disease.
Hi my name is Margaret I am a well being coach. Who enjoys helping others about nutrition and weight management. Friendly adviser open to the public.
BSc (HumNut), BBS. Whether you're looking to lose weight, increase muscle mass or adapt a healthier lifestyle through nutrition I'd love to help you!