Eat Retreat Tasmania

18/08/2025

Stop worrying about high cholesterol - it's NOT associated with heart disease risk! Instead, address your sugar intake, if you're concerned about cardiovascular disease....and don't forget - sugar means glucose, whether it comes from added sugar in processed foods, or cereal, or fruit, or rice or potatoes. It's all glucose in your bloodstream and it all does the same damage. There's no such thing as "healthier" sugar.

Excess sugar may be deadlier for your heart than cholesterol itself. A landmark 15-year study published in JAMA Internal Medicine has revealed that consuming high levels of added sugar more than doubles the risk of dying from heart disease—even if you are not overweight.

The study followed thousands of adults and found the danger persisted regardless of age, s*x, weight, physical activity, or cholesterol levels. Those who got 25% or more of their daily calories from added sugar were over twice as likely to die from heart disease compared with those consuming less than 10%.

Sugar-sweetened beverages emerged as the biggest culprit, accounting for more than a third of added sugar in the average American diet. Other sources include desserts, candy, breakfast cereals, and fruit drinks. Researchers suggest that excess sugar raises blood pressure and prompts the liver to release harmful fats into the bloodstream—both of which heighten cardiovascular risk.

The American Heart Association warns that women should limit added sugar to 6 teaspoons (100 calories) per day and men to 9 teaspoons (150 calories). Yet just one can of soda can meet or exceed this daily limit. Experts recommend swapping sugary drinks for fruit-infused sparkling water and choosing naturally sweetened or unsweetened foods to safeguard heart health.

Source: Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med. 2014;174(4):516–524.

15/08/2025

26/11/2024

We picked up some fresh scallops from our local coastline, seared them with some snow peas and spring onions from the garden, and made a sauce I've just learned about, beurre monté, which is just butter melted into simmering water so that it becomes clingy and creamy. You can then add any flavours you like to it. I added some dill, which is plentiful in the garden at the moment.

15/10/2024

My husband, , has the skillz. Tonight he served up this chicken, asparagus, broccoli and cauliflower cream soup. The garden is abundant with asparagus right now. He's even topped it with the crunchiest keto croutons, made from the chicken skin, and topped it with sour cream, saffron, and parsley sprinkles.

15/09/2024

Our first decent asparagus harvest made a perfect accompaniment to our "no kids home" Saturday night scotch fillet. Throw on a cream sauce made from butter, cream, salt, pepper, garlic, and steak pan juices, and it becomes a decadent delight.

We got power back on last night after two and a half weeks without, and we're still lighting candles because we want to.

I've topped this dinner off with a keto tequila, lime, and soda cocktail, with some brown Natvia sweetener around the rim to make it fancy.

21/08/2024

We're pretty lucky in Tasmania to have an abundance of fresh local food available.

When I eat keto, I eat less, and less often, but I never go hungry, because I burn fat instead of glucose, and fat is a nice, steady, slowburning fuel that my body thrives on.

Intermittent fasting occurs naturally as we become adapted to burning fat and stop feeling hungry so often. It shouldn't need to be forced.

In my advocacy work, I’ve been encouraging the consumption of real food and discouraging unhealthy ultra-processed products and fast foods, which now make up over 40% of the calories in the diet of Australians.

I’m often told though that real food is more expensive and my approach discriminates against people from lower socioeconomic backgrounds.

I have a few thoughts around this issue that I’d like to share…

* I’ve been lobbying the Health Minister and government officials to stop giving tax breaks to the sugary drink, ultra-processed ‘food’, and fast food industries. Such tax breaks are ultimately subsidies which are allowing these industries to lower the cost of their products and to continue their predatory marketing tactics, at the expense of our health. It amounts to over $5 billion every year in this country. And much of their profits go from the taxpayer to multi-national companies based abroad. This money could be better used, amongst other things, to subsidize real food for people with metabolic dysfunction, especially those living in poorer areas.
* Real food, with its fibre, protein and healthy fats is more satiating than ultra-processed substances. This means that portion sizes should be less, and the lack of added sugar means less snacking between meals… all saving precious $.
* Buy fruit and veg in season. It’s cheaper.
* Buy from your local farmers market. It’s often cheaper and supports local businesses.
* Buy meat in bulk from your local farmer and freeze the cuts. It’s much cheaper.
* Practice intermittent fasting. Going without a sugary breakfast will do you no harm and saves the cost of an entire meal each day.
* Real food is often cheaper than ultra-processed stuff, especially fake meats.

Ultimately, eating real food is an investment in your long term health. Avoiding chronic disease (and all its expense) later in life will be much easier on the hip pocket.

Do you have any other strategies to help people afford real food?

21/08/2024

Breaking my fast at 3pm often looks something like this.

Local, free range smoked bacon, locally made black pudding, fried until it's a crunchy crumb, an egg from my backyard chook, topped with mayo and parsley. To keep the fats healthy I've made my own mayo, in about 2 minutes, by stick blending eggs, Dijon, salt, and apple cider vinegar, with a mix of avocado, macadamia and olive oils.

A meal like this makes me feel like chopping wood or doing push-ups afterwards. 💪😆

08/04/2024

Type 2 diabetes can be reversed. As of last December, therapeutic carbohydrate restriction is endorsed by the Australian Diabetes Society as an option for prevention, management, and potential remission of type 2 diabetes (T2D).
Prior to that, the advice for diabetics has been to eat a diet high in carbohydrates. (This is still the advice, but keto is now an endorsed alternative option, because the evidence can no longer be denied). Tasmania currently faces a T2D epidemic. The carbohydrate approach isn't working.

A momentous occasion…
Guidelines for Managing type 2 diabetes with Therapeutic Carbohydrate Reduction.
Written by metabolic GP Dr Laureen Lawlor-Smith from Low Carb Keto Health.
Endorsed by Australian Diabetes Society.
A first for Australia!
There is hope for people living with type 2 diabetes.
Ask your doctor now…

https://www.diabetessociety.com.au/ads-endorsed-resources/

26/03/2024

Quick, easy and nutritious keto meal. Eggs, herbs (parsley and chives), cream, and cheese. Great to throw in a lunch box if you're on the go, too.

If you don't want dairy, it could be eggs with olive, avocado, macadamia, or coconut oil, depending on the flavour you're after, with any combination of herbs or spices. Get creative, and it never gets boring.

Eggs and herbs from my garden.

23/03/2024

The heart of Lilydale was pumping last night as The Bad Dad Orchestra came to the Valentino Safe Co. We fed the lively crowd with pulled pork and chilli beef burgers and bowls, and an especially popular haloumi and vege stack in rosemary, turmeric, and black pepper sauce.

Proudly supporting local producers
Fork it Farm.
Karoolalla
Big Bang Bakery, Bangor.

08/03/2024

Avocado chocolate mousse.

When you cut sugar out of your life, your taste slowly changes. Sugar cravings disappear, and sweet things start to taste too sweet. That doesn't mean you won't enjoy and appreciate the luxury of a decadent dessert now and then. This particular dessert is so healthy and delicious you could eat it for breakfast and still bask in the warm glow of nourishing your body. It is incredibly quick and easy to make.

Avocado, cocoa powder, a dash of cream, and a little bit of stevia and erythritol sweetener. Chuck it in a bowl and stick blend it to silky smoothness. I've added some blueberries and strawberries from my garden and a dob of pure cream.

None of the family have guessed what was in it. Even the ones who don't like avocado. I can taste the avocado, but only just,, and somehow, it goes beautifully with chocolate, cream, and berries. I didn't believe it until I tasted it.

Low carb, nutrient packed decadence.