Jane McIntyre - Nutritionist

08/07/2020

People with high cholesterol should eliminate carbs, not saturated fat

People with high cholesterol should eliminate carbs, not saturated fat

For decades, people diagnosed with familial hypercholesterolemia have been instructed to minimize their consumption of saturated fats to lower cholesterol and reduce their risks of heart disease. But a new study published in the prestigious journal BMJ Evidence-Based Medicine found no evidence to su...

22/10/2019

Don't fear fat, but, realise that it's not nutritionally dense, and more protein and veggies is a better approach to keto.

IS YOUR HIGH FAT KETO DIET MAKING YOU FAT AND HUNGRY?
Reducing the processed carbs in your diet can be a great way to cut out the worst that our food system has to offer. But if ‘keto’ is your end goal you can miss out on the macro and micronutrients that you need to thrive and manage your cravings.
To demonstrate, these two micronutrient fingerprint charts compare the micronutrients in the most nutrients dense foods vs the most ketogenic foods.
We can quantitatively dial down insulin load to drive exogenous ketosis with a high fat diet, we can use a more low carb moderate diet to stabilise your blood sugars or we can prioritise satiety and nutrient density to ensure that you’re achieving endogenous ketosis with ketones coming from your stored body fat.

21/01/2019

More about the breakdown of the EAT-Lancet recommendations.

For all the fanfare about moving towards a sustainable plant-based diet, it seems that the nutritional paradigm proposed by EAT Lancet will just enshrine more of the same processed food-like products that will leave you always hungry and lacking the nutrients you need to be satisfied.

Oh, and your meat and eggs are about to be taxed beyond the reach of pretty much everyone!

Make no mistake about it. These guys mean business. BIG business!

I certainly have my doubts as to whether the environmental problems created by the agricultural boom of the last 50 years will be solved by the people that have profited from it.

Should you EAT Lancet?

https://optimisingnutrition.com/2019/01/20/should-you-eat-lancet/

20/12/2018

Sadly, there are a lot of myths surrounding the keto diet.
If you have weight to lose, a high fat diet probably won't help. The reason being, fat isn't satiating, despite what the majority of keto pages will tell you.
Fat is also really, really easy to over eat.
Protein is satiating, however, as are high fibre veggies!

27/11/2018

Around 75% of the population don't get enough protein.
1.2g/kg is a good ballpark.
And also, pro tip, it doesn't "turn to sugar and kick you out of ketosis".

07/11/2018

Do you practice radical acts of self care?
🥦🥥🥑🍅🥩🥚🥕🌶🍓🍋

03/11/2018

I'm now offering online consults! Shoot me an email to book an appointment!

12/10/2018

Breakfast in clinic this morning. Thai omelette with red onion and spring onion🥚🥚, sausage and 🔥🔥

06/10/2018

I'm at The Allergy Centre Go Vita Jamison answering questions about keto and low carb diets today! And trying not to eat so the on display.
# ketodiet

05/10/2018

I'll be at The Allergy Centre - Govita Jamison today from 1130 (actually a bit earlier 😉) to answer questions about keto and low carb diets done healthy!
Also it's up to 20% off in store I believe!

It’s Super Saturday tomorrow and we will have the amazing Jane instore ready to talk about all things keto with you !!!

01/10/2018

Ultra-Processed Food: It's Not Just What We Eat It's How It's Made - The Crux

Ultra processed foods (so processed that there is no cellular material left) are created for ultra palatability and are ultra bad for your microbiome.
No surprises.

Ultra-processed foods could cause obesity and related health problems because of the way the foods feed our gut microbes.

01/10/2018

Calories Proper

Metabolism shuts down at night. That means you’re not burning fat or building muscle. Postprandial (after meal) metabolic rate (or the thermic effect of feeding) is shut down in the evening.

Any carbs you eat at night stick around in the bloodstream longer because of the circadian regulation of insulin sensitivity (skeletal muscle is insulin resistant in the evening).

"Metabolism is gimped at night" http://caloriesproper.com/metabolism-at-night/

30/09/2018

This doesn't seem to have anything to do with nutrition, but the internal voice impacts every choice we make, including whether and how we nourish our bodies, or not.
More and more, my work involves helping clients listen to the voice, understand how it impacts on their health choices, and change their choice to listen to it.

04/09/2018

Calories Proper

It seems that if you're using intermittent fasting to help with weight loss, an early time restricted feeding (eTRF) window trumps skipping breakfast and eating later into the evening.

Study: late eating window assoc'd w/ ↑body fat; longer sleep window assoc'd w/ ↓body fat patreon.com/posts/18865593

etheses.whiterose.ac.uk/20963/

04/09/2018

Calories from fat and protein vs those from carbohydrates prompt a very different hormone response when we eat them.
Understanding the difference and how to eat to minimise fat storage hormone release (insulin) is the first step to releasing stored fat from your body!

13/08/2018

Forget goji berries, chia, blueberries, kale, acai, cacao, maca. Whilst not without their merits, nutrition-wise.
The only food I consider to be an actual super food is eggs.

Think about it. Every single macro and micronutrient required to grow a whole baby chicken! Beak and all!
🥚🐣🐥

p.s. pastured eggs are always a better choice. It has something to do with the maremmas 😉

13/08/2018

This is a simplistic but accurate overview of how macronutrients (carbs/protein/fat) communicate with our bodies (via hormones of course) and influence how much we eat.

Digestible carbs = sugar and starch
Empty calories = sugar, starch, palatable snacks high in salt/fat/sugar

What's missing?
Above ground veggies = keeps the gut bacteria happy, reduces inflammation, vitamins and minerals!

09/08/2018

On the air at 3:30 on ABC Canberra 666 with the lovely Lish talking yoghurt making!

08/08/2018

A low carb diet is not, I repeat NOT, a low vegetable diet.
One of these is nutrient free starch that will spike your insulin and put you in fat storage mode.
The other delivers a host of micronutrients and your 5 serves of veg.

05/08/2018

Are keto/low carb diets high fat diets?

04/08/2018

Looking at changing to a lower carb diet for weight loss? Muscle gain? More energy? Generally better health?

Or perhaps you just need some help to make sure your low carb or keto diet is going to get you to your goal?

I'm going to be seeing clients on Saturdays at The Allergy Centre - Govita Jamison from the end of August!

I will still have clinic hours in Hackett available of course!

Call or email the store to enquire or make an appointment.

Bookings available for Saturday 25th August.
Call us on 02 62512670 or
Email allergycentre@bigpond.com

14/07/2018

Jane McIntyre - Nutritionist's cover photo

14/07/2018

Jane McIntyre - Nutritionist

13/07/2018

Optimising Nutrition

I've been saying for a while that eating protein for breakfast sets up your metabolism for the day to avoid the insulin/energy rollercoaster and the 3pm munchies. This article lays it out nicely using some great data (and we all know how much I love data!).

Remember, about 1/4 of the weight of lean meat is protein, a little less for fatty cuts. There's 6 grams of protein in an egg.

Don't want to read the article?
Never fear, here's the tl/dr.

- Satiety improves with increased protein at breakfast.
- A low protein intake at breakfast appears to increase your chance of overeating.
- The minimum effective dose of protein at breakfast appears to be about 11% of your daily calories, approx 45 g for women and 55 g for men or 0.8 g/kg of lean body mass at breakfast.

Will Tim Ferriss' recommendation to have 30g of protein at breakfast help you lose weight? We dig into the data to find out.

https://optimisingnutrition.com/2018/07/13/does-tim-ferriss-30g-of-protein-work/

12/07/2018

White cauli, purple cauli, white cauli, purple cauli. 😁

11/07/2018

Fairly ugly stir fried greens.
Chorizo, onion, kale, dandelion, bok choy, stinging nettles 😯.
Go me!

21/06/2018

I made cauli and pumpkin mash to have with my veg'd up Bolognese sauce tonight.
1/2 a cauliflower & 1/2 a Kent pumpkin cooked until soft (I used my pressure cooker).
2 teaspoons butter, salt and pepper.
Chuck it in the blender or food processor and process until smooth.
Veg'd up Bolognese sauce had bacon, mushrooms and frozen spinach tonight.

09/06/2018

I hate meal plans, calorie counting*, 3pm hangries & and how much protein you really need.
Saturday sessions - Weekly nutrition wrap-up.

03/06/2018

Sunday night kitchen shenanigans.
Veg'd up Bolognese sauce with bacon (now officially a vegetable), onion, carrot, celery, mushroom and spinach.
For low carb serve with steamed broccoli (that's it there steaming in the sauce, why dirty another pan?) and pumpkin instead of pasta. Lashings of parmesan. Simples.
Cook lots = meals for days!

26/05/2018

Jane McIntyre - Nutritionist

22/05/2018

"Was this research undertaken on humans?". The first question that needs to be asked when another sensational headline hits the media.
Nutrition research done on rodents and extrapolated to humans is rubbish science.

17/05/2018

Another lazy dinner. Note to self, more leafy greens tomorrow!
Only 2.5 meatballs because I already started eating 🤤.

16/05/2018

I have a confession. I super-❤ beef jerky and biltong.
It's my go-to low carb/keto snack. You can of course make it yourself, but I was thrilled to discover jerky at my local health food store in a hungry moment yesterday (shopping when you're hungry can be good!). Ticks all my boxes, squeaky clean, no soy or gluten (most commercial jerky has Worcestershire sauce and/or some type of soy product added), grass fed, and you can trace the source of your beef! 🐂
Nice and thin too, so kind on the teeth 😁.

13/05/2018

It's all about controlling the hormones!

12/05/2018

The Noakes Foundation

Cholesterols ain't cholesterols.
A lot of what we have been taught about cholesterol is untrue.
"Cholesterol is critical for health."
(Say it to yourself quietly a few times and go and eat some butter. 😉)
Oh, and watch this presentation!

Can high cholesterol, even high LDL cholesterol, actually be healthy? Surprisingly enough it might be. In this presentation, researcher Dr. David Diamond turns everything we think we know about cholesterol on its head. He also discusses who should and should not use medications to lower their cholesterol.