tag:blogger.com,1999:blog-16074113637668134852024-03-05T07:44:21.414+00:00Eat Real Food UKEatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.comBlogger65125tag:blogger.com,1999:blog-1607411363766813485.post-27600369095275535512016-03-10T20:35:00.000+00:002016-03-10T20:35:58.898+00:00I lost 4kgs in weight - and that wasn't the best thing about the Eat Real Food plan....<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 12.0pt; margin-left: 17.85pt; margin-right: 0cm; margin-top: 0cm;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I want to share with you a story written from the heart by one of my clients. One of the best things about my job is helping people to a better quality of life, this client is managing her long time digestive issues and as a bonus has dropped a dress size and looks and feels better than she did twenty years ago!!</span></div>
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<i style="line-height: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">"I’ve
always been reasonably fit and healthy, eaten organic veg and followed
government eating guidelines.
Nonetheless I was always carrying a bit more weight than I wanted to –
probably due to my love of pints!</span></i></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Over
two years ago I started feeling unwell, with stomach pain like a stomach bug /
gastroenteritis, many symptoms went away eventually but the stomach pains never
did.<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
6 months (and lots of trips to the
doctors, with no success with a whole host of medicines and scans) I went to
see Julie. We talked about my diet –
what foods might be triggering or exacerbating the problem, and how I could
improve my health generally. As well as
being hugely informative, it was also nice to have some support and feel that I
could – at last - do something proactive to help myself.<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The
first couple of weeks were tough – I didn’t know how I was going to manage
without some of the foods I relied on (and some of which I had proactively
chosen to eat because I had been taught they were good for me). I definitely went through a major carb
detox. But Julie gave me strategies to
cope and was on hand for my questions (and whinging!).<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
a couple of weeks I was able to introduce some new foods (and lager – sorry
Julie). But, what surprised me most was
that I didn’t have the cravings that I had initially had. It was actually becoming easier to make
positive choices. <o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
a month or so I found that I felt much healthier. I felt stronger inside and less bloated –
like ‘Pilates for the insides’. And I
was starting to change shape – a bonus!<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
a couple of months I had dropped a dress size (and lost 4 kilos). Remember that this this was not my main
objective and I was eating as much as I wanted to. The pains were harder to deal with, however.<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Two
years on, I am still following my diet.
I feel so healthy that I can’t imagine ever going back. I have maintained my weight (which is just as
well as I couldn’t afford to replace my clothes again!). More importantly, my pains have faded and I
rarely experience them now. I believe
that the improvement in my gut health has allowed my body to deal with the
stomach problems I incurred.<o:p></o:p></span></i></span></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">What
are my top tips?<o:p></o:p></span></i></span></div>
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<i><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><span lang="EN-US">Plan ahead</span></b><span lang="EN-US"> – make sure you have good choices ready; make lunch
in the morning – don’t wait until your only choice is to grab a sandwich.<o:p></o:p></span></span></i></div>
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<span lang="EN-US"><i><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Adopt
Julie’s <b>pragmatic</b> approach – unless
you are doing food exclusions, it’s OK to have treats but try to stick to your
plans most of the time. Don’t give up because
you’ve had a bad meal / day – they are allowed.
Every meal is an opportunity to improve your health, so every good
choice counts".</span><span style="font-size: 12pt;"> </span></span></i></span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></strong></div>
EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-67244994974147758942016-03-02T10:36:00.001+00:002016-03-02T14:34:07.172+00:00Gluten free savoury pancake<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKW2hSAXEVCc2ZGx5UJq0sbknM9PI5llLommuSu42kyl6a9O6rMRf4K18yzxZGc-irKU3Gsch9hCvhJf84dBw1cI8nAZz-DkOf0j3hH05EQ42TswtXsn3xVmL9rv9C7_CR1aYXz4TQsDJT/s1600/IMG_3777.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKW2hSAXEVCc2ZGx5UJq0sbknM9PI5llLommuSu42kyl6a9O6rMRf4K18yzxZGc-irKU3Gsch9hCvhJf84dBw1cI8nAZz-DkOf0j3hH05EQ42TswtXsn3xVmL9rv9C7_CR1aYXz4TQsDJT/s320/IMG_3777.JPG" width="320" /></a></div>
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<span style="font-family: "arial" , sans-serif; font-size: large; line-height: 115%;">Makes 1 good size
pancake, serve with savoury filling of your choice. You could use this instead of a wheat tortilla for fajitas. This can be make dairy free by using coconut milk instead of cream. </span></div>
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<b><span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">You will need:<o:p></o:p></span></span></b></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">1 beaten egg<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">2 tablespoons double cream (or coconut milk)<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">1 tablespoon water<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">1 teaspoon coconut flour<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">1 tbsp parmesan cheese<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">Salt and pepper</span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif;"><span style="font-size: large;">1 teaspoon coconut oil, avocado oil or macadamia nut oil for cooking<o:p></o:p></span></span></div>
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<b><span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Method<o:p></o:p></span></span></b></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Mix the double cream
into the beaten egg. Add the water<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Add the coconut flour, salt and pepper and parmesan cheese and blend well<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Heat the oil in a
pancake pan until it smokes slightly<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Turn the hob down
slightly, add the mixture and cook for a few minutes until it is puffy and
leaving the bottom of the pan (be careful it doesn't burn)<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Flip over (it should
flip in one piece if it is cooked enough) and cook for another couple of
minutes.</span></span></div>
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<span lang="EN-US" style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: large;">Fold over and add toppings </span></span></div>
EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-58851157324016811542016-02-17T13:42:00.000+00:002016-02-17T13:42:26.787+00:00Spicy Real Food Soup<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I wasn't sure what to call this soup as it has so many bits and pieces in it but it's all real food so I settled for Spicy Real Food Soup. Its fabulously warming and packed full of good ingredients. The base for the soup was a packet of chopped veg that I bought in Sainsbury's reduced section, one of the criticisms of a real food diet is that it is expensive and time consuming; this recipe proves that neither has to be true! Using ready prepared veg sometimes if you are short of time is a really good way of making sure you are still eating a good variety of fresh veggies. If you can find them in the reduced aisle even better! Once you have made the soup base with the uncooked veg, water and spices you can then add absolutely anything you have in the fridge! Adding cooked meat gives you a protein source that will keep you full up into the afternoon.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzDoybNxx_oo_pjhWxGP6TGPkecId_lAJHhKNPFzdAW4EzXQEaWwv35GNz6QuxkxkcJGi2G2GcAMSEoFdq7xLyakDB-bZGo7c9brVopUnqracTPebAvcYjJsgLSlWdP9bjGwUjC07VcoUO/s1600/IMG_3723%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzDoybNxx_oo_pjhWxGP6TGPkecId_lAJHhKNPFzdAW4EzXQEaWwv35GNz6QuxkxkcJGi2G2GcAMSEoFdq7xLyakDB-bZGo7c9brVopUnqracTPebAvcYjJsgLSlWdP9bjGwUjC07VcoUO/s200/IMG_3723%255B1%255D.JPG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjigI4YZVUt5K43bgWQi8vPP49fxiencoBEOPxghUyd6FXX4kQTvLxfsqsr76Kv1xv8-LrR_km6TrNIRJsmCcpIJrDaLvA4fIszr6TX29A9CLPDIBRM0wODD9voeepdWwrMcJH52Csdui7h/s1600/IMG_3724%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjigI4YZVUt5K43bgWQi8vPP49fxiencoBEOPxghUyd6FXX4kQTvLxfsqsr76Kv1xv8-LrR_km6TrNIRJsmCcpIJrDaLvA4fIszr6TX29A9CLPDIBRM0wODD9voeepdWwrMcJH52Csdui7h/s200/IMG_3724%255B1%255D.JPG" width="150" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Soup base:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 bag ready prepared vegetable broth mix</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tbsp coconut oil/butter</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp ground cumin</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp ground coriander</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp garam masala</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I added:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Left over sprouts</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Left over cooked minced beef</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 slice good quality ham</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Curry leaves</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">(Anything else you have in the fridge!)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Method:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In a saucepan melt coconut oil/butter </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add the vegetables, cumin and coriander and mix round the pan for a few seconds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add 500ml boiling water, season and bring to boil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Simmer for 45 mins </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add garam masala and any left over cooked meat or veggies (optional), taste and re-season if required and simmer for another 15 minutes before serving. </span><br />
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-21453794676491815842016-02-08T17:23:00.001+00:002016-02-08T17:23:58.206+00:00Three good reasons why throwing away your scales could be the best thing you can do for long term weight loss....<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9x8QvkEsJt2kH17lmgYIPOsKoJZUCh84VC3Sh6UoXZq3thsADv0hdAiv6Nd26cy5a8Iy04oT3qNfhaohB5qvIuCZ2bQdEWu1qOaqbTOCTMVBsza7H2jHgaDoLm5Z_Onl4JzZSFP6XhTfH/s1600/weighing+scales.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9x8QvkEsJt2kH17lmgYIPOsKoJZUCh84VC3Sh6UoXZq3thsADv0hdAiv6Nd26cy5a8Iy04oT3qNfhaohB5qvIuCZ2bQdEWu1qOaqbTOCTMVBsza7H2jHgaDoLm5Z_Onl4JzZSFP6XhTfH/s1600/weighing+scales.png" /></a></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: Tahoma, sans-serif; font-size: 12pt; font-weight: normal;"><br /></span></h5>
<h5 style="background: white; margin-bottom: 3.75pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-line-height-alt: 10.5pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-weight: normal;">You might think I've gone crazy telling you to get rid of your scales when you are trying to</span><span style="color: #333333; font-weight: normal;"> get back into your skinny jeans again. "How will I know whether I am successful or not" I hear you cry! Well, easily actually, by the way you look, feel and how your clothes fit.</span></span></h5>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<h5 style="background: white; margin-bottom: 3.75pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-line-height-alt: 10.5pt;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="font-weight: normal;">Your weight isn't always the best indication of whether you are losing </span><i>inches and fat </i><span style="font-weight: normal;">which at the end of the day is exactly what you want to be losing. </span></span></span></h5>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<div>
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Here are three very good reasons why you should throw away the scales, or at the very least banish them to the loft, if you want to bring about <i><b>long term</b></i> changes to your health and weight loss goals:</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: #333333;"><b>Number 1</b> - </span><span style="color: #333333;">the number on the scale is not always a true reflection of how your body is changing when you are eating cleanly and doing more weight bearing exercise (which is exactly what you should be doing if you want to be successful with weight loss). I have seen clients who look and feel leaner and are wearing a smaller dress size but they have lost very little weight on the scales. There is a great example in the testimonial below that was posted on my EatRealFoodUK Facebook page by one of my clients.</span></span></div>
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<i><span style="color: #38761d; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="font-weight: normal;">"I'm very pleased to post that I have now been able to send all my 14s to the loft in disgrace as I am comfortably back in my 12s now !!!!!!! I even brought a bag down which has 10s in and dared to to try them on and could get into a few items, though not to wear comfortably yet............maybe another month ???? Soo pleased with the results...........very strange because I haven't actually lost lots of weight according to the scales but my clothes and mirror certainly tell me I'm doing well. Thank u Julie". </span><span style="font-weight: normal;">Debra</span></span></i></h5>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Number 2</b> - weighing yourself can become how you define yourself and whether you are a success or failure. If you weigh yourself every day and are affected by what you see on the scale - stop immediately!! You are so much more than how much you weigh and this kind of thinking can lead you into a spiral of self loathing that is very unhealthy for your mental health. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: #333333;"><b>Number 3</b> - </span><span style="color: #333333;">weighing yourself with a target weight in mind denotes a start and end to your efforts - ie "when I am xx weight then I have achieved my goal". This can lead to see saw dieting; once you get to the target weight you return to your old eating habits which led you carry more fat in the first place and so the cycle goes on. </span></span></div>
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<span style="color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So, what to do instead of obsessing over the scales and target weight? Cultivate good habits, practice them EVERY day, take small steps and make good choices. Eat mindfully, enjoy your food and treat it like a friend not an enemy! There should be no start and end in mind, just constancy which will lead to long term success! I dare you to liberate yourself from your scales! I'd love to hear how you get on.</span></span></div>
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EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-68835425070576164202016-01-06T19:53:00.003+00:002016-01-06T19:53:58.581+00:00Leftover lamb and sweet potato soup<span style="font-family: Arial, Helvetica, sans-serif;">This is a wonderfully spicy, warming and filling soup ideal for winter evenings and it's pretty simple to make. You can make it as hot and spicy as you like it by adding more curry powder and black pepper. It's packed full of vitamins and minerals. I used lamb because that's what I had and I think lamb works really well with sweet potato but you could use any left over meat. You could also use savoy cabbage instead of the kale.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You will need:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Chopped cooked lamb (or other leftover meat)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 sweet potato peeled and roughly chopped</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 carrot peeled and roughly chopped</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500ml stock or vegetable boullion</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp (or to taste) medium curry powder </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 tsp garlic granules</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tin chopped tomatoes</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp (or to taste) garam masala</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 curry leaves (optional, I already had some so added them)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 handfuls kale</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Freshly ground black pepper to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1-2 tbsp natural yogurt or coconut milk/cream (optional)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Method</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Add lamb, sweet potato, carrot, stock and curry powder to a saucepan and bring to the boil. Cover and simmer for 20 mins.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Add the tin of tomatoes, bring back to the boil. Turn down the heat and add the curry leaves and kale and simmer for 10 mins. Turn off the heat, add the garam masala and black pepper, stir and leave to stand for 5 minutes with the lid on before serving to allow the flavours to develop.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stir in yogurt or coconut milk if you like a creamy soup.</span><br />
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-24450998358790551462016-01-05T16:22:00.000+00:002016-01-05T16:22:59.424+00:00Why the paleo way of life isn't another fad low carb diet<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT_ip-wq6uBNpIyZSOG2sTMylbwBNurBb03tA_jVK-ezN3Kmaefhq_n1Hcq6wHnSEAgxNroTfr_9Jrn536Hlp5Apjzdve9eUexEWT0uzDStBLSnzq_-qE037FTcukNXNFn9vYPjhgMCn6n/s1600/eat+real+food+banner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT_ip-wq6uBNpIyZSOG2sTMylbwBNurBb03tA_jVK-ezN3Kmaefhq_n1Hcq6wHnSEAgxNroTfr_9Jrn536Hlp5Apjzdve9eUexEWT0uzDStBLSnzq_-qE037FTcukNXNFn9vYPjhgMCn6n/s640/eat+real+food+banner.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I was recently reading a BBC news report on diets that dropped in a comment about low carbohydrate diets '<i>like Atkins and the Paleo diet</i>'. I always cringe when I read something like this that is likely to put people off trying a paleo style diet, thinking they will be stuffing fat and protein down like crazy and not able to eat foods like vegetables, fruit and salads.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> A very low carbohydrate diet may be suitable for some people, those with high blood glucose levels and pre diabetes or those who are very obese and looking to drop weight without being permanently hungry. However my experience of a very low carb eating plan is that can be difficult to maintain and for me being able to stick to healthy eating long term is the most important thing when changing the way you eat.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My take on the paleo way of eating is to pack my diet full of starchy veggies such as potatoes, parsnips, squash, sweet potatoes, beetroots, carrots and non starchy veggies such as greens, cabbage, sprouts broccoli, cauliflower and salads. Eating plenty of these vegetables but cutting out (or cutting down) cereals, pasta, rice and bread that can irritate the gut lining and cause IBS as well as raising blood sugar levels leading to highs and lows of hunger and energy levels during the day will enable you to keep your carbohydrate levels to a mid range rather than very high or very low. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you keep it simple and clean by eating foods like meat, fish, eggs, all vegetables, berries, nuts and seeds in their natural state whenever possible, </span><span style="font-family: Arial, Helvetica, sans-serif;">listening to your body</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">and eating when you are hungry you will find you will look and feel better than you can imagine.</span>EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-17104180472163431372015-07-22T21:14:00.000+01:002016-01-05T16:24:17.905+00:00Coconut Flour Carrot Loaf Cakes<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAslrdqtKPodWJ26tkWZwFdWokDy0tny9dN0q6bbFqI02pxlTOdQJYdNuvwcf2Esyb_V3njQ_VmawA8R4VR1Efqc2y7v_SK1Upf_BnDT3CDh-LONhU0zMdzS5LKTo8b_K_wry5K2YAbchS/s1600/carrot_loaf_pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAslrdqtKPodWJ26tkWZwFdWokDy0tny9dN0q6bbFqI02pxlTOdQJYdNuvwcf2Esyb_V3njQ_VmawA8R4VR1Efqc2y7v_SK1Upf_BnDT3CDh-LONhU0zMdzS5LKTo8b_K_wry5K2YAbchS/s1600/carrot_loaf_pic.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">These cakes are very tasty and contain healthy ingredients like butter, eggs, carrots, coconut flour and raisins and no refined grains or sugars. They are wheat and gluten free and contain coconut flour but if you don't like coconut don't worry - they don't taste of coconut at all!</span><br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;"><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients (makes 6
loaf cakes or 8 muffins)<o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">50g
butter, melted<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">3
tbsp coconut milk<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">3
medium free range eggs beaten<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">3
tbsp honey (raw is best)<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">Zest
of one large orange <o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">1
tsp ground cinnamon<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">½
tsp nutmeg (freshly grated for best flavour)<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">35g
coconut flour<o:p></o:p></span></span></div>
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Salt<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">1
tsp gluten free baking powder<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">2
medium carrots, grated<o:p></o:p></span></span></div>
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</span><br />
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</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;">50g
raisins (optional)<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US;"><span style="font-family: Arial, Helvetica, sans-serif;">Pre-heat the oven to
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</span><br />
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</span><br />
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<br />
<h2>
</h2>
EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-53030086487395249282015-06-22T20:44:00.002+01:002016-01-05T16:24:53.198+00:00Five reasons why a paleo diet doesn't include grains and legumes <br />
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<span style="font-family: Arial, Helvetica, sans-serif;">One of the main tenets of the paleo diet is the exclusion of grains, beans and legumes. This can seem to be a bit drastic to some people and is contrary to nutritional advice given in the UK and the US.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">So, why does the paleo approach go against the official government advice and exclude these particular foods? Here are five very good reasons why:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>1</b> Grains and legumes are high in lectins (gluten is probably the best
known lectin) which over time can damage the lining of the gut leading
to increased permeability (leaky gut) where incompletely indigested food
and other substances are able to cross over into the bloodstream. There
is a strong link between leaky gut and autoimmune diseases such as
Crohn's disease, coeliac disease, multiple sclerosis and rheumatoid
arthritis and if you have any autoimmune disease the first step should
be to avoid all grains and legumes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>2</b> Grains and legumes are high in phytic acid which binds to minerals
such as calcium, magnesium, iron, potassium and zinc making these
minerals unavailable to be used by the body. These are important
minerals that are increasingly deficient in our population. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>3</b> Grain based foods contain digestive enzyme inhibitors that can block
the breakdown of food into smaller particles before it can be used
effectively by the body. This can cause nutritional deficiency, damage
the gut barrier and lead to an imbalance in gut flora.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>4</b> Grain based foods are less nutritionally dense than meat, fish, eggs, vegetables and good fats. Gram for gram animal based protein foods and most vegetables will provide many more valuable nutritents to keep your immune system strong and your body healthy.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>5</b> 95% of seratonin production is carried out in the gut. Seratonin is a neurotransmitter vital in preventing depression and anxiety; therefore a healthy digestive system is important in keeping the mind healthy. </span>EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-22133289652995068912015-06-18T21:13:00.000+01:002016-01-05T16:25:25.323+00:00Easy Peasy Sauerkraut<!--[if !mso]>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">I<span style="font-family: Arial, Helvetica, sans-serif;"> resisted making sauerkraut for a long time as I
thought it looked a bit time consuming and complicated. In the end I decided
that the benefits for my gut were worth it and set about finding an easy
foolproof way to make it. It took a couple of batches but this is a simple and
relatively quick way of making tasty healthy sauerkraut.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGqEs91ckMkHPFb6JDdm1NtjLICXiGUUMBF4wnqgXEJpmL8P3V42RPt9_9dTqZ3Ez3fhGe9ZB2k1U06k1sZrW81WvaUOA9MUdf9lQA67njjgl4F95WRqQVuc60wVqumdjaKdtTmY1AiQB/s1600/Pic_sauerkraut.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGqEs91ckMkHPFb6JDdm1NtjLICXiGUUMBF4wnqgXEJpmL8P3V42RPt9_9dTqZ3Ez3fhGe9ZB2k1U06k1sZrW81WvaUOA9MUdf9lQA67njjgl4F95WRqQVuc60wVqumdjaKdtTmY1AiQB/s1600/Pic_sauerkraut.jpeg" /></a></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">You will need:</span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">800g chopped cabbage
(keep the large outside leaves)</span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">1 tbsp Himalayan sea
salt</span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">1 x 1 litre clip top
preserving jar (I used Bormioli Fido)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">Put the chopped
cabbage into a large bowl and add the salt. Mix together and leave to stand for
a few hours or overnight. This will<span style="mso-spacerun: yes;"> </span>help
the cabbage to release moisture to form the brine in order to allow <span style="mso-spacerun: yes;"> </span>the sauerkraut to ferment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">Using your hands
squeeze the cabbage for a few minutes to release the moisture. Add the cabbage
and the brine to the jar a bit at a time pressing it down with your hands or a
mortar as you go.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">When you've added all the cabbage to the jar roll up the
large outside cabbage leaves and add to the top of the jar, again pushing down
as you go. (When you close the lid it should be a tight fit to force the
cabbage down into the brine). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">Put the jar in a
cupboard or on the worktop to ferment for around 21 days. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US;">Once opened store in
the fridge, it should keep for a few weeks. </span></div>
EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-68708728082009389912015-05-22T23:13:00.001+01:002015-05-22T23:13:15.023+01:00Want to jump off the diet treadmill? Read on....<span style="font-family: Arial,Helvetica,sans-serif;">OK, so here's a scenario; </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">You are out all morning and very busy, its lunch time and your stomach is growling at you and you are feeling a bit wired and shaky and VERY grumpy. You need some food but don't have any with you. You are trying to eat much more healthily and have been doing pretty well, you had some belvita biscuits for breakfast, all the adverts say they are very healthy and keep you going all morning but you have reached the end of your patience with being hungry. You stop at a garage and look for something healthy but there are just rows of sandwiches, crisps, chocolate bars and some amazing looking cookies and doughnuts. You buy a sandwich, it looks healthy as its made with brown bread and has some salad in it and you get some of the special low calorie crisps, only 99 calories per pack. You avoid the cakes and feel virtuous because you bought a cereal bar instead. You get back in the car and eat it all very quickly as you are so hungry. By 4pm you are hungry and again and your hands are shaking and you've got a headache. Unfortunately you are in the car and have nothing to eat. By the time you get home you head straight for the fridge, you were going to make something healthy but you can't be bothered and need to eat right now so you open a big bag of 'lower fat' crisps and a dip and munch your way through those while you are buzzing about doing chores. As you've eaten those you don't want any dinner but just before bed are feeling peckish again so you have another 'healthy' diet cereal bar and crash out in bed exhausted.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">So what is wrong with this scenario? Why are your weight loss efforts not working? You think you are making much more healthy choices and eating special low fat diet foods but you are still struggling with your weight and quite frankly are feeling quite tired and drained - not what you were expecting.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">This is how many people approach weight loss. The food industry has created all sorts of special 'diet' foods that purport to fill you up and keep you full, release energy slowly and give you all the nourishment you need with synthetic added vitamins and minerals. You are actually eating the worst possible diet for health and weight loss; what your body needs is real food that we were designed to eat and that will nourish us and help us maintain a healthy weight for us.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Here is another scenario;</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">You make yourself a 2 or 3 egg omelette in the morning cooked in healthy fat like coconut oil and with mushrooms, tomatoes and in fact anything you have hanging round in the fridge. Sounds time consuming but actually takes minutes. You are busy all morning but you don't get the growling hunger like you do when you eat cereal or toast. You feel hungry by lunchtime but you have brought a large salad with you with a tin of tuna, an avocado and some olive oil dressing. You eat this and feel satisfied. Mid afternoon you are feeling a little peckish so you have a handful of mixed raw nuts that you keep in a pot and take everywhere with you. Good job you do as the trains are delayed and you are hungry at the station, you nibble on a few more nuts to keep you going until you get home. When you get home you griddle a steak, wilt some spinach and cook some mushrooms in butter and have with some sweet potato wedges you have in the fridge from yesterday (you always cook more than you need and put some in the fridge for the next day). It only takes ten minutes and you feel satisfied and all the food you have eaten today will support your health and weight loss goals.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicVQpvrjUxAq1XFfKtKHJOBrPTCLAS5anLHZVvje8XR2y2xX8oH1F0ieDrGmWS3Ofi3fogjOj40yB3PyTZypu4mfvo4f1BY0AYdfvE1aMsGUfvu_M-VUWLqLByoZaR4DsHxgNwEm7_W1en/s1600/IMG_0689.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicVQpvrjUxAq1XFfKtKHJOBrPTCLAS5anLHZVvje8XR2y2xX8oH1F0ieDrGmWS3Ofi3fogjOj40yB3PyTZypu4mfvo4f1BY0AYdfvE1aMsGUfvu_M-VUWLqLByoZaR4DsHxgNwEm7_W1en/s320/IMG_0689.JPG" width="320" /></a></div>
<br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Moral of the story - ditch the diet foods and processed foods marketed as health foods and eat real food! Your body will be nourished, satisfied and happy so cutting cravings and binges that sabotage your long term goals.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Go on, give it a try! What do you have to lose. If you want help transitioning to a new way of eating that will improve your health and wellbeing contact me on eatrealfooduk@gmail.com.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">PS See my next post for an explanation of why the second scenario will help you achieve your long term health and weight loss goals and why the first will keep you stuck on the diet treadmill forever.</span><br />
<br />
<br />
<br />
<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-20859096802000884782015-04-30T21:59:00.000+01:002016-01-05T16:26:24.157+00:00Coconut Flour Chocolate Muffins<!--[if !mso]>
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<br />
<span style="font-family: "Arial","sans-serif";"> </span><span style="font-family: "Arial","sans-serif";">Note: if you don't like the
taste of coconut please don't worry - these really don't taste of coconut at
all! They are light and moist and taste heavenly!</span><br />
<span style="font-family: "Arial","sans-serif";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcbyM5_vy1MFwYvKQRTWrtVMki_leF5wpS9WJicEkRL15EKRoDEvEUV_tdUI7o-80JI5nR7O8GqBcE6_MELNhe2QdOwW-grRs0tZDDUEEH2venwfEu1SO8DEFNlnjhLjLhL8VtJ90sg5b/s1600/chocolatemuffin_pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcbyM5_vy1MFwYvKQRTWrtVMki_leF5wpS9WJicEkRL15EKRoDEvEUV_tdUI7o-80JI5nR7O8GqBcE6_MELNhe2QdOwW-grRs0tZDDUEEH2venwfEu1SO8DEFNlnjhLjLhL8VtJ90sg5b/s1600/chocolatemuffin_pic.jpg" width="400" /></a></div>
<span style="font-family: "Arial","sans-serif";"><br /></span>
<br />
<span style="font-family: "Arial","sans-serif";">Ingredients (makes about 8
muffins)</span><br />
<br />
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">50g
butter (or coconut oil for dairy free cakes) melted</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">2
tablespoons coconut milk</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">3
medium free range eggs beaten</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">1
tsp vanilla essence</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">3
tbsp honey (raw is best)</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">20g
coconut flour</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">20g
organic cocoa powder</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Pinch
salt</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">1
tsp gluten free baking powder</span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">50g
dark chocolate (70% solids or above) chopped</span></div>
<br />
<br />
<span style="font-family: "Arial","sans-serif";">Pre-heat the oven to 180
degrees centigrade</span><br />
<br />
<span style="font-family: "Arial","sans-serif";">Blend together melted butter,
coconut milk, eggs, vanilla essence and honey </span><br />
<br />
<span style="font-family: "Arial","sans-serif";">Combine together the coconut
flour, cocoa powder, salt and baking powder</span><br />
<span style="font-family: "Arial","sans-serif";"> </span><br />
<span style="font-family: "Arial","sans-serif";">Whisk the wet ingredients
into the dry ingredients until there are no lumps</span><br />
<br />
<span style="font-family: "Arial","sans-serif";">Add the chopped chocolate (or
good quality chocolate chips)</span><br />
<br />
<span style="font-family: "Arial","sans-serif";">Pour batter into 8 muffin
cases (silicone is good as its non-stick)</span><br />
<br />
<span style="font-family: "Arial","sans-serif";">Bake for 12 mins on the
middle shelf<span style="mso-spacerun: yes;"> </span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span><br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com1tag:blogger.com,1999:blog-1607411363766813485.post-65383140529145533612015-04-26T21:05:00.000+01:002016-01-05T16:28:02.762+00:00Coconut Flour Lemon and Poppy Seed Muffins<span style="font-family: Arial,Helvetica,sans-serif;">These muffins are really light and moist and make a great treat with a cup of tea!</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurCfu2KjtZDqiTSB4_iCcRH7T9Xwm3Htb9cgczDWHV5oCLa5iOCrxeRjMzhjx8XseeVR43Wzni2IF0nwrdOa4YSE7lHvoSyTUkZM9NStDkWVuaWJ2AwF7utmKqi8d3PEEpvqEKvOl1oVR/s1600/lemonmuffincoco1pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurCfu2KjtZDqiTSB4_iCcRH7T9Xwm3Htb9cgczDWHV5oCLa5iOCrxeRjMzhjx8XseeVR43Wzni2IF0nwrdOa4YSE7lHvoSyTUkZM9NStDkWVuaWJ2AwF7utmKqi8d3PEEpvqEKvOl1oVR/s1600/lemonmuffincoco1pic.jpg" width="400" /></a></span></div>
<br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Ingredients (makes about 8 muffins)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">50g butter (or coconut oil for dairy free cakes) melted</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">2 tablespoons coconut milk</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">3 medium free range eggs beaten</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp vanilla essence</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">3 tbsp honey (raw is best)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Juice and zest of one large organic lemon</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30g coconut flour</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Pinch salt</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp gluten free baking powder</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Pre-heat the oven to 180 degrees centigrade</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Blend together melted butter, coconut milk, eggs, vanilla essence, honey and juice and zest of the lemon</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Combine together the coconut flour, salt and baking powder</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Whisk the wet ingredients into the dry ingredients until there are no lumps</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Pour batter into 8 muffin cases (silicone is good as its non-stick)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Bake for 12 mins on the middle shelf</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Note: if you don't like the taste of coconut please don't worry - these really don't taste of coconut at all!</span><br />
<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-27187818006272526472015-03-11T15:42:00.000+00:002015-03-11T15:42:03.313+00:00Cauliflower and Sweet Potato Frittata<span style="font-family: Arial,Helvetica,sans-serif;">I made this today as I had a friend round for lunch and it tasted amazing! Really good way to use up left over veggies, you could put almost anything in it but I would include the cauliflower as it does give it body so you can cut it into slices. The cumin adds a bit of warmth to it and eggs provide a powerhouse of nutrients including good quality protein, Vitamins B2, B12, vitamin A, vitamin D, selenium and iodine. An inexpensive way to get so many nutrients in one meal. I added some greek feta cheese on top but if you don't include dairy in your diet then leave this out.</span> <span style="font-family: Arial,Helvetica,sans-serif;"><br /></span><br />
<div id="stcpDiv" style="left: -1988px; position: absolute; top: -1999px;">
Eggs
are one of the most nutritious foods money can buy - they are a natural
source of many nutrients including high quality protein, vitamins and
minerals. A medium egg contains less than 70 calories.<br />
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12,
vitamin D, selenium and iodine. They also contain vitamin A and a number
of other B vitamins including folate, biotin, pantothenic acid and
choline, and essential minerals and trace elements, including
phosphorus.<br />
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH4hr162rkIGZ6KZq48XsPYgzXmFUv9EQo7KyURzffKrw6UjGIQ_LZ1TlvWW9LUgVOa9PHsppdQ9Sxp_c4P__tlCT9DktQqeFb3YnH1XV2J2k7sneaBgqiprplPNxluASpYQd6i_qMXNxY/s1600/IMG_2485.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH4hr162rkIGZ6KZq48XsPYgzXmFUv9EQo7KyURzffKrw6UjGIQ_LZ1TlvWW9LUgVOa9PHsppdQ9Sxp_c4P__tlCT9DktQqeFb3YnH1XV2J2k7sneaBgqiprplPNxluASpYQd6i_qMXNxY/s1600/IMG_2485.JPG" height="320" width="240" /></a></div>
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">6 free range (preferably organic) eggs</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 small cauliflower cut into florets</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 small sweet potato, cubed</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">4 large salad onions, chopped small</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp toasted cumin seed, lightly crushed</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp coconut oil</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">50g feta cheese, chopped (optional)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Sea salt and freshly ground black pepper </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Steam the cauliflower and sweet potato for 10 mins or until tender</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Beat the eggs then stir in the cumin, salad onions and vegetables. Season to taste.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Heat the coconut oil in a 20cm (8 inch) frying pan and pour in the egg mixture. Cook on the lowest heat for 12 minutes until almost cooked and then scatter on the cheese. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Preheat the grill to medium and cook the top of the frittata for 4-5 minutes until golden and completely cooked all the way through.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Slip the frittata on to a board, cut into wedges and serve with a large salad.</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">This would make a great portable snack to take to work for breakfast/lunch as it is just as tasty cold. </span><br />
<div id="stcpDiv" style="left: -1988px; position: absolute; top: -1999px;">
Eggs
are one of the most nutritious foods money can buy - they are a natural
source of many nutrients including high quality protein, vitamins and
minerals. A medium egg contains less than 70 calories.<br />
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12,
vitamin D, selenium and iodine. They also contain vitamin A and a number
of other B vitamins including folate, biotin, pantothenic acid and
choline, and essential minerals and trace elements, including
phosphorus.<br />
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf</div>
<div id="stcpDiv" style="left: -1988px; position: absolute; top: -1999px;">
Eggs
are one of the most nutritious foods money can buy - they are a natural
source of many nutrients including high quality protein, vitamins and
minerals. A medium egg contains less than 70 calories.<br />
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12,
vitamin D, selenium and iodine. They also contain vitamin A and a number
of other B vitamins including folate, biotin, pantothenic acid and
choline, and essential minerals and trace elements, including
phosphorus.<br />
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf</div>
<div id="stcpDiv" style="left: -1988px; position: absolute; top: -1999px;">
Eggs
are one of the most nutritious foods money can buy - they are a natural
source of many nutrients including high quality protein, vitamins and
minerals. A medium egg contains less than 70 calories.<br />
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12,
vitamin D, selenium and iodine. They also contain vitamin A and a number
of other B vitamins including folate, biotin, pantothenic acid and
choline, and essential minerals and trace elements, including
phosphorus.<br />
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf</div>
EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-6145051509999883392015-03-10T16:02:00.001+00:002015-03-10T17:17:07.505+00:00Get back into your jeans with a paleo style diet<span style="font-family: Arial,Helvetica,sans-serif;">In the past I have been a traditional dieter, counting calories, eating low fat foods and diet meals and ending up in the diet/binge cycle. Luckily I have never had what I considered an 'eating disorder' but my eating could be considered disordered as it wasn't consistent and I was ignoring basic signals such as hunger and satiety.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">For the last two years I have been eating a mainly paleo 'caveman' style diet which is naturally high in good fat and low in carbohydrate and amongst many other health benefits I have found it easy to maintain a weight I feel happy with without constant hunger and cravings. So how does this happen?</span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">Five reasons a paleo style diet can work better than a traditional low fat high carb diet:</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">1. Fat and protein fill you up for longer than carbohydrates so you don't feel as hungry in between meals.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">2. Carbohydrates (especially processed carbohydrates such as cakes, biscuits) cause insulin to be released from the pancreas to 'mop up' the glucose in the food and send it into the cells of the body for energy to brings your blood sugar levels down. If you are on a see saw of eating a lot of processed carbs regularly your blood sugar levels will be unstable causing hunger and cravings for more carbohydrates making it much more difficult to stick with a diet.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">3. The hunger and deprivation caused by dieting causes psychological problems such as binging which has an impact on self esteem - who hasn't thought "I'm useless because I can't stick with this diet".</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">4. When you restrict calories you will lose weight at first but your body will compensate by slowing your metabolic rate (the rate at which you burn food) making it more and more difficult to lose weight on less and less calories.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">5. Low calorie dieting can cause nutritional deficiencies, especially when a lot of low fat processed diet meals are being consumed.The body then craves more food in the hope of making up the nutritional deficiency. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Be aware that you may not notice any changes on the scales when you eat a higher fat and protein, lower carbohydrate diet but you should notice it in your clothes especially around the middle where you would normally store excess weight. Find a pair of jeans you want to get back into and keep trying them on! You will notice a difference. </span>EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-69884705107143433982015-03-05T21:23:00.001+00:002016-01-05T16:27:44.581+00:00Superfood Omelette<span style="font-family: Arial,Helvetica,sans-serif;">I was tempted not to post a picture of this but just leave it to the imagination as its not too pretty! However it tasted great and is packed full of nutrients and superfoods so ignore what it looks like and try it!!</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">2 eggs </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Any cooked veggies/mushrooms/tomatoes</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 scoop supergreens powder</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp coconut oil</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Whisk the eggs and supergreens powder well</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Heat the coconut oil and gently fry any vegetables of your choice until warmed through</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Add the egg mixture to the pan and wait until they start to set. Turn the omelette over and cook until the underside is set.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">The Supergreens powder I use is from Neals Yard Remedies and contains the following nutrients:</span><br />
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<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Spirulina Powder – Antioxidant and promotes vitality</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Spinach Powder – Rich in chlorophyll to help maintain a healthy alkaline balance</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Parsley Powder – Supports healthy function of the kidneys</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Chlorella Powder – Purifying and supports immunity</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Seagreens® Wild Wrack – Helps support healthy digestion</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Barley Grass Powder, Wheat Grass Powder – Raw food source of essential nutrients</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Green Tea Powder Extract – Promotes breakdown of fats</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Acerola Cherry Powder Extract – Excellent source of vitamin C</span></li>
<li><span style="font-family: Arial,Helvetica,sans-serif;">Oat Grass Powder – Beneficially promotes the body’s detoxification processes</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif;">For further details have a look at this website</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"> https://uk.nyrorganic.com/shop/julieshore/area/shop-online/category/supplements/product/5402/organic-greens-complex-100g/</span><br />
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EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com4tag:blogger.com,1999:blog-1607411363766813485.post-90136084097066802912015-02-05T14:11:00.001+00:002015-02-05T14:11:55.107+00:00The main reason diets fail and what to do about it - Part One<br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Here's the thing - you have been on a weight reducing diet for a few weeks, sticking to it rigidly even to the extent of refusing invitation out to dinner because you don't want to stray off the diet path. You are possibly weighing and measuring all your food and counting calories. You may be weighing yourself once a day, or even twice. You are euphoric when you see the number on the scales go down and miserable if it hasn't moved, or worse and moved up. You might have joined a weight loss class and are buying all their special 'diet' foods and magazines. You think about your diet a lot and talk about it with friends who also might be joining you on the quest to lose some weight.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Then comes an occasion that you can't dodge, a family birthday, your birthday, Christmas, a good friends party. You go to the party/restaurant/dinner party and there is an amazing array of food there. You start to tuck in and end up eating a lot of food, chips and cake maybe as you haven't had them for so long and drink a few glasses of wine or beer or some sugary soft drinks. You go home feeling full and a little bit cross with yourself for 'breaking the diet' and vow to start again the next day.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">But, and this is the big but and cause of many diet failures, you find that you can't get motivated the next day to eat 'diet' foods or even healthy foods. It's like a switch has gone off in your brain and you want to eat all the time, sabotaging your weight loss efforts. You think 'oh well I've broken my diet, I'm hopeless at dieting, I can't lose weight, I might just as well eat what I like'.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">A TV programme in the UK on BBC2 demonstrated this very phenomenon in a very clever way. A group of people who had been on a diet for around 8 weeks were split into two groups and each offered a slice of cake as a reward for doing so well for the last two months. The first group were told the truth about the cake, that it was highly calorific at 700 calories per slice; the second group were told that it was a special low fat and sugar cake and only contained 190 calories. All the participants ate the cake but something very interesting happened afterwards. Both groups took part in cake making classes later on in the day and were told they could eat what they had made. The group who thought that the original cake was low calorie and compliant with their diet ate EIGHT times less cake than the ones who thought they had broken their diet.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">It's clear that many people have an 'all or nothing' mentality around what they eat. They are either 'on a diet' or eating whatever they like, often unhealthy processed foods that taste good but aren't filling or nutritious and can be highly addictive. So, how can you get off this merry go round?</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Firstly find an eating plan that contains mainly fresh unprocessed foods. Ditch all 'diet' foods. Eat protein (meat, fish, eggs, cheese) with every meal. Eat some good fats like nuts, coconut oil, butter, avocados. Eat high carbohydrate foods (pasta, rice, bread) sparingly. Avoid foods containing sugar and sugar derivatives whenever possible. Eat like this 80% of the time and you should be able to indulge in little treats without sabotaging your weight loss.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">So what do you do when you do go out and indulge? How do you make sure you can stick with the 80/20 and not throw in the towel and go back to old habits. Look out for part two of this post which will give you strategies to manage the day after the night before!</span>EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-70905062745815358882015-01-25T21:14:00.000+00:002015-04-14T22:33:04.920+01:00Sweet Potato, Carrot and Ginger Soup<span style="font-family: Arial,Helvetica,sans-serif;">This sweet and spicy soup is absolutely scrummy and packed full of nutrients. Sweet potatoes are one of the most nutrient rich vegetables you can buy and a great source of good carbohydrates. They are packed with calcium, potassium, and vitamins A and C. Carrots are a rich source of Vitamin A particularly in the form of
beta-carotene, which gives them their vibrant orange color.
Beta-carotene converts into retinol, the most usable form of vitamin A. Ginger is a culinary herb that has been used as a natural remedy for many years and can strengthen the immune system which is always a good thing during the winter when there are so many illnesses lingering around.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp coconut oil</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">400g carrots, peeled and roughly chopped</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">400g sweet potato, peeled and roughly chopped</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">1 onion chopped</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">2 garlic cloves, crushed</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp peeled and grated fresh ginger </span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">1 litre bone broth or sugar free stock</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Salt and freshly ground pepper</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">1tsp garam masala </span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Heat the oil in a large pan and cook onion on low heat for 10 minutes until soft. Add the garlic and cook for 2 minutes. Add the carrots, sweet potato and ginger. Stir together and cook for 2 minutes.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Add the stock, season and bring to the boil. Reduce the heat and simmer for 20 minutes, or until the veg are tender. Season well with salt and pepper and add the garam masala. Blitz in a food processor until smooth. Gently reheat to serve adding a little stock or coconut milk to thin if needed.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Add grated cheese, coconut oil or coconut milk to make the soup more filling.</span></div>
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-15700603942449755562014-01-25T08:49:00.000+00:002014-03-03T20:22:25.130+00:00Home made Tzatziki recipe<span style="font-family: Arial,Helvetica,sans-serif;">Tzatziki is my favourite dip but I had never made it until last weekend. I couldn't believe how easy it is, how little clearing up is required afterwards and how gorgeous it is when you make it yourself. I had half this portion for dinner on Saturday evening with carrot and pepper batons and crackers made from thin slices of seeded paleo bread (recipe can be found in October 2012 of this blog) which I toasted until crisp. These made a more healthy low carb wheat free alternative to traditional crispbreads or crackers. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">250 ml full fat natural probiotic yogurt (organic if possible)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1/2 cucumber grated (I didn't use all the seeded bit in the middle)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 garlic clove </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">2 tbsp fresh mint, chopped finely</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Sea salt and freshly ground black pepper.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Mix it all together in a bowl and eat immediately or chill in the fridge for a while.</span>EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-55433864527074186392014-01-23T20:22:00.000+00:002014-03-03T20:22:46.597+00:00Grain free breakfast muffins<span style="font-family: Arial,Helvetica,sans-serif;">I made these to take out shopping with me on Saturday with my daughter as I knew tea and cake would come into the equation somewhere and I wanted to be prepared. They are really nice and very nutritious. You could add other healthy fruits or nuts or even some grated carrot or sweet potato. I used butter but you can make these dairy free by using coconut oil. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">30 g coconut flour</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30 g butter (or coconut oil for dairy free)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">4 tbsp coconut milk</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">3 eggs, beaten</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp vanilla essence</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp gluten free baking powder</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp coconut sugar (also called coconut nectar)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30 g raisins</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30 g shredded coconut</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30 g chopped nuts (I used walnuts)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30 g sunflower seeds</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Blend together eggs, butter, coconut milk, vanilla essence.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">In another bowl mix coconut flour, coconut sugar, baking powder, raisins, nuts, coconut and sunflower seeds.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Pour wet ingredients into dry and blend well until there are no lumps.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Spoon into muffin cases and bake at 170 degrees C for 15 minutes. </span><br />
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-62034423030123105812014-01-14T19:29:00.001+00:002014-03-03T20:23:47.396+00:00Carrot and Coriander soup with coconut milk<span style="font-family: Arial,Helvetica,sans-serif;">I made this soup this morning for lunch, it was really quick and simple to make, as with all soups there's always a certain amount of clearing away afterwards especially when you use a food processor. However home made soup tastes so much better than shop bought and you can leave out any nasty added ingredients like sugar and preservatives. I had my soup with a salad, I find a bowl of soup isn't enough for lunch and I also find the crunch and the time it takes me to get through a big bowl of salad more satisfying.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp coconut oil or avocado oil</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">400g carrots, thinly sliced</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 onion chopped</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 garlic clove crushed (optional)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp coriander seed crushed or handful fresh coriander</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">750 ml vegetable stock</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">150 ml coconut milk </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Sea salt and freshly ground pepper</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Melt the oil in a saucepan and gently fry the onion, garlic and coriander seed until the onion is soft.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Add the sliced carrots and stock, bring to the boil briefly then simmer for 20 mins.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Blend the soup with a hand held blender or food processor.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Add the coconut milk and salt and pepper to taste (and coriander if using fresh rather than seeds). Reheat gently and serve with a salad.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Note: coconut milk adds good fat to any soups and is ideal if you are avoiding dairy.</span><br />
<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-69181108547171312622013-12-09T22:04:00.000+00:002014-03-03T20:24:12.140+00:00Dairy and Grain Free fruit and nut muffins<span style="font-family: Arial,Helvetica,sans-serif;">I made these cakes for a new client last week to illustrate that you can still enjoy a cake now and again whilst sticking with a grain and dairy free diet. They are packed full of nourishing healthy ingredients and taste very good with a cup of black or green tea.</span><br />
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<b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span></span></b><br />
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">30g coconut
oil melted</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">3 tablespoons coconut
milk</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">3 medium eggs beaten</span></span></div>
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<span style="font-size: small;">1 <span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">teaspoon vanilla
essence</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;"> </span></span><span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">30g coconut flour
(tiana do a good one)</span></span></div>
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<span style="font-size: small;">1 <span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">teaspoon gluten
free baking powder</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">1 1/2 tablespoons coconut sugar (again tiana do a good one)</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">25g raisins or dried cranberries</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">25g chopped mixed nuts (or any combination, I use walnuts)</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">¼ teaspoon salt</span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">1/2 teaspoon cinnamon </span></span></div>
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">Handful sunflower seeds</span></span><br />
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<b><span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">Method</span></span></b><br />
<br />
<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">Mix together the coconut oil, coconut milk, eggs and vanilla essence </span></span><br />
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<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">In another bowl mix flour, baking powder, salt, cinnamon, coconut sugar, chopped nuts, raisins and sunflower seeds.</span></span><br />
<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;"><br /></span></span>
<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">Add the wet ingredients to the dry and mix well. Spoon into cake cases and bake for approx 12 minutes at 170 degrees C or until firm to the touch.</span></span><br />
<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;"><br /></span></span>
<span style="font-size: small;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 115%;">Cool on a wire rack.</span></span><br />
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EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-11231874167212297362013-09-24T19:49:00.002+01:002014-03-03T20:24:36.093+00:00Grain Free Granola<span style="font-family: Arial,Helvetica,sans-serif;">Many of my clients find it difficult to eat eggs every morning and even though I believe that eggs are best way to start the day sometimes it is good to get some variety and have something different. Typical breakfast foods such as bagels, cereals and toast are high in carbohydrates (and often sugar) and can lead to a mid morning crash involving hunger and cravings for more carbs. If you fancy something delicious that is similar to cereal but that is healthy and nutritious and will keep you full until lunchtime this fits the bill. You can add any nuts, seeds and dried fruits you like. A word of caution though, if you are trying to lose weight eat this sparingly, a little goes and long way. Eat sprinkled on full fat natural yoghurt, on its own or with a little milk of your choice (if you avoid dairy then coconut milk is a great alternative).</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">150g mixed nuts and seeds</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">100g mixed dried fruit</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">50 g shredded coconut</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tablespoon coconut oil</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tablespoon honey </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp cinnamon</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Method </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Chop or pulse the nuts and seeds</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Add the dried fruit and coconut flakes to the nuts and mix well</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">In a saucepan slowly melt the coconut oil, cinnamon and honey until it foams </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Add the oil and honey mix to the dry ingredients and mix well</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Spoon into a baking tray and press down. Refrigerate for 2 hours and then break up into small pieces and store in an airtight container. </span><br />
<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-16117057552022763742013-05-25T08:38:00.000+01:002014-03-03T20:24:58.351+00:00What kind of diet saboteur are you?<span style="font-family: Arial,Helvetica,sans-serif;">In a previous post I talked about those people who are doing really well with eating healthy foods in sensible quantities, finding themselves losing fat and fitting better into their clothes and then BAM! something happens and they find themselves tucking into a burger, fries and milkshake or a huge piece of cake and then deciding that they might as well eat whatever they like because they have ruined their 'diet' anyway. This is self sabotage. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">I've just read a very inspirational book called 'Finding the Future that Fits' by one of the UK's leading life coaches, Louise Presley-Turner. In the book she talks about how we sabotage our best efforts to move our lives forwards and how she tends to come across certain sabotaging styles when working with clients. I could really identify with these sabotaging behaviours in our efforts to eat well and live a healthy lifestyle. So which kind of diet saboteur are you?</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>Procrastinator</b> - these people are always going to start eating well tomorrow, or after their exams, or after their house move or after their birthday or holiday. There is always a reason to start another day. The best way to deal with this is to just start NOW! Start now and then make some adjustments around the event you were waiting for and then get back to the plan as soon as it's over.</span> <span style="font-family: Arial,Helvetica,sans-serif;">You can enjoy a holiday or a birthday just as much if you are eating well and allowing yourself a few treats, in fact you may enjoy it more as you should be feeling much more healthy.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>Perfectionist </b>- this is when you expect 100% adherence with a diet plan and won't settle for anything less. It generally means an all or nothing approach to weight loss, if you are not on a strict calorie controlled diet you might as well eat whatever you like whenever you like. Instead focus on an 80/20 approach, if you eat a paleo style diet of fresh unprocessed foods 80% of the time you can have some flexibility to eat out with friends or have a glass or two of wine at the weekends. You are far more likely to stick with it.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>Dreamer </b>- this person spends so much time thinking how great life will be when they lose the extra weight they are carrying. Instead enjoy life NOW and live in the moment as much as possible. Be aware of the benefits of being a healthy weight and eating good food but don't put your life on hold until you reach these goals, it may be that taking the pressure off will enable you to change your behaviour to support your goals. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><b>Lazybones</b>/<b>Blaming others </b>- it's our partner's fault because we have to cook for them, our parents fault for passing on a genetic predisposition to carrying excess weight, our boss's/children's fault for making us stressed so we comfort eat etc etc etc. Its very easy to blame others but we have to take responsibility for our bodies and our lives. We are the ones who put the food into our mouths, we are the ones responsible for making sure that food supports our health.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><b>Airhead </b>- you are disorganised and never get around to buying the right supportive foods or organising yourself so you have good healthy food with you and don't have to resort to eating junk foods. Eating well does require some planning, use the weekend to spend some time looking at your week and planning packed lunches, snacks and main meals that will support your health and weight loss goals. Cook some batches of healthy muffins, soups and casseroles that you can freeze. Put some raw nuts such as walnuts, almonds and madadamia nuts in a pot and take them everywhere with you in case you find yourself hungry and with no other options.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Identifying if you are one of the above (or a mixture of some or all of the above!) may help you recognise the signs and stop the endless cycle of diet and diet sabotage that some people are on. The very best way to avoid this cycle is to a eat diet of fresh unprocessed foods with plenty of protein, good fats and vegetables and to avoid grains and sugar as much as possible. If you eat like this at least 80% of the time you will find you body gets used to being nourished and doesn't fight against you like it does when you count calories and eat 'diet' foods. <br /> </span><br />
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-74320715205091242392013-05-12T21:00:00.000+01:002014-03-03T20:25:15.659+00:00Carrot and sunflower seed muffins<span style="font-family: Arial,Helvetica,sans-serif;">These muffins are so light and moist and packed full of nutritionally dense ingredients such as carrots, seeds, coconut oil and coconut flour. They are gluten and wheat free - a sweet treat for those who want to try and cut grains from their diet.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">You will need:</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">50 g coconut nectar (I used Tiana from Holland and Barrett)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">70 g coconut oil</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">30g coconut flour (also Tiana from Holland and Barrett)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp gluten free baking powder </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">40g sunflower seeds </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tbsp vanilla essence</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1 tsp cinnamon</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1/2 tsp mixed spice</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1/2 tsp ground ginger </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">1/4 tsp salt</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">3 eggs beaten</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">110g grated carrots (about 2 medium sized carrots)</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">50g raisins (optional) </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Method</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Preheat oven to 180 degrees (170 fan oven)</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Mix the coconut sugar and coconut oil together until well combined</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Add the eggs and beat well until eggs are mixed in. Add vanilla essence.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Mix together the coconut flour, baking powder, sunflower seeds, cinnamon, mixed spice, raisins (if using) and salt.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Add the dry ingredients into the wet ingredients and mix well.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Mix in the grated carrots.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Spoon mixture into cake cases or muffin cases and bake for 15 minutes for cakes and 20 minutes for muffins or until a skewer comes out clean.</span><br />
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<br />EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0tag:blogger.com,1999:blog-1607411363766813485.post-38825383437561366112013-05-01T17:46:00.000+01:002014-03-03T20:25:35.219+00:006 STRATEGIES FOR OVERCOMING WEIGHT LOSS SABOTAGE<span style="font-family: Arial,Helvetica,sans-serif;">The tag line on my promotional postcards reads 'make this the last diet you ever have to do'. Nourishing your body with the right foods is the physiological part of the plan - but what about the psychological part, the voice inside your head that makes you reach for the biscuits and cakes when you might not even like them, makes you sabotage your efforts when you have been doing so well? Here are some strategies to use to help you overcome this inner sabotage.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrF9Zl9zT2lCh5-DdgO_HKryizuL_TQzEW7R3E7ua5iTNuX64etGnGPAebnx0WV3rI2zU0Kb2JxRwcL4y3F4-M64JnQc7CwgMjKmm9AMMHZFEeb4X6ovnmbN88uRzmN3Xbi6y_cYg0Echi/s1600/weight-loss-hypnosis-psychology.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrF9Zl9zT2lCh5-DdgO_HKryizuL_TQzEW7R3E7ua5iTNuX64etGnGPAebnx0WV3rI2zU0Kb2JxRwcL4y3F4-M64JnQc7CwgMjKmm9AMMHZFEeb4X6ovnmbN88uRzmN3Xbi6y_cYg0Echi/s1600/weight-loss-hypnosis-psychology.jpg" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">1. Successful weight loss and good health are made up of small steps and decisions you take each day. Every time you make a good decision that will support your health and weight loss goals use your inner voice to praise yourself. Tell yourself how that decision was the first of many that will help you to reach your goals.Really give yourself a very strong pat on the back, most of us are very bad at being nice to ourselves.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">2. Find a goal that is about weight loss and good health as a means to an end rather than the end itself. Although a large majority of people say they would love to lose some weight the fact that most don't do it or that they do and put it back on again points to the fact that the goal is not compelling and important enough in itself. Three very good motivators for me personally are remaining in good health into old age, being able to fit into my clothes comfortably and, probably the most compelling one, keeping my IBS at bay. Find your motivators yourself, or work with a friend or a coach to find them. These will keep you on track much more than just 'I want to lose half a stone'. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">3. Ditch the guilt when you do eat something that is not on plan. Make a conscious decision to eat it and then savour every mouthful. See this as a choice not a mindless action. One meal or one day off the plan won't sabotage your goals too much but one week or one month sure will. Remember - progress not perfection!</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">4. There is evidence to suggest that good healthy habits need to be formed over a period of time. In the same way that you may be in the habit of having a biscuit every time you have a cup of tea or a glass of wine (or two) every night at dinner you can make new more supportive habits. Replace the biscuit with a small portion of nuts. Replace the wine with a glass of cold sparkling water with fresh lime. Do these things every day for a couple of weeks and they will become new habits.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">5.You may having limiting beliefs at the core or your identity about your ability to be slimmer and more healthy. For example you may just know 'I'm not someone who exercises' or 'I'm not meant to be slim' or 'I don't deserve to be slim'. Replace this with some positive self talk such as 'I am someone who consistently chooses healthy foods to support my health and weight', I am someone who exercises every day to support my health and weight' and choose actions that match. For me personally when I see bread or pasta now I just know that 'I am someone who doesn't eat grains'. After a year this is a core belief. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">6 DO NOT put your life on hold until you lose weight!!! This is so important. Yes losing weight may make you feel better about yourself and hopefully you may feel many other benefits to your health that will improve your quality of life. However life is going on around you NOW and your future is made up of what is happening in the NOW. </span><span style="font-family: Arial,Helvetica,sans-serif;">Try and be in the present as much as you can, make consistently healthy choices NOW and you will reach your goals. </span><br />
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EatRealFoodUKhttp://www.blogger.com/profile/03290021342903037512noreply@blogger.com0