Kitchen Therapy

30/09/2023

https://medium.com//shirataki-noodles-nutritional-miracle-or-fad-food-3da3a73d85f3

Read my latest article on Medium.com about the Shirataki noodle: weight loss miracle or just another unsubstantiated fad food? Get the lowdown on this low carb, low cal rice and pasta alternative here.

With only ten calories per serving and a glycemic index of zero, it’s easy to see why Shirataki noodles are regarded as a dietary miracle…

28/08/2023

Read my latest article on Medium.com
If you're trying to lose weight you may be unsure about where, how or if cheese even fits into your strategy. Here's the good and the bad on one of life's true culinary pleasures: cheese.
https://medium.com//can-you-lose-weight-if-cheese-is-on-your-plate-d64932c85ff

My mother has been going to the same place to get her nails done for years. She's become friendly with the owners, a Vietnamese couple who…

24/07/2023

🥕How the system is rigged against healthy living
🔥Why burning fat isn't just about looking good
🥑What to eat if you have type 2 diabetes
🍳Is breakfast really the most important meal of the day
🥦Why you should eat your broccoli every day

Tackle all the topic above and much more on my blog about nutritional health and holistic healing through food and the joys of cooking, meal planning, shopping and eating to live leaner, longer, fitter and stronger.

https://medium.com/

13/06/2023

When it comes to sustained weight loss, rules are good. They're also meant to be broken. Give yourself a break--and a fighting chance--with the 80:20 rule. Eat your veggies, quality lean proteins and healthy fats 80% of the time and give yourself a little more leeway the other 20%. A cheat day will give you something to look forward to, and also remind your body that it isn't starving, keeping your metabolism high and primed for fat burning during the non-cheat days.

21/05/2023

The salad IS the meal! One thing is certain, the Western diet is short on nutrition, heavy in calories and dangerously low in fibre. One way to get the full spectrum of macro and micronutrients you need to be healthy solely through your food is by eating a generous, hearty, heaping mixed leafy green salad every single day. Top it off with an egg, grilled salmon and/or an avocado for all the protein and healthy fats you need to thrive. Throw in a tablespoon of mixed roasted seeds, lightly stir fried veggies and an olive oil and vinegar based dressing, and voila! You'll be close to reaching your recommended daily intake of vitamins, minerals, proteins, fats, complex carbohydrates and fibre your body needs to stave off disease, strengthen immunity, eliminate inflammation and feed your intestinal microbiome like royalty. A salad a day will definitely keep the doctor away. Try transforming one of your daily meals into a hearty tossed salad for 21 days and see for yourself.🥦🌶🧅🧄🍤🥚🥗

19/04/2023

You've probably heard of the Mediterranean diet. I like to think of it as a Plant Majority way of life heavily in favor of lots and lots of fresh, lightly cooked and raw vegetables of all kinds, loads of leafy greens, whole fruits, wholegrain cereals, legumes, plenty of fish, some farm raised meat, healthy fats like avocado, olive oil, farm eggs, nuts & seeds and an absolute minimum of processed, packaged 'fake' foods, sugar, chemicals and simple, empty carbs like refined white flour. A few rules of thumb, if it doesn't come in a box or a package it's probably real food. If you can recognize what it is when you hold it in your hand it's probably real food. If you're still unsure what's in a food item after reading the label, it's probably not real food.🥑🥥🍅🥦🥒🌶🧅🧄🍤🥜🥚

17/04/2023

Don't be fooled by the labels on so called healthy vegetable oils touting 'Heart Healthy' or 'Low Cholesterol.' The overwhelming majority of them are hydrogenated, meaning they are produced by extracting the oil from the seed or other parts of the plant using extremely high temperatures that alter their chemical composition and render the final product unfit for consumption. The result of hydrogenation are trans fatty acids, a highly inflammatory form of fat that in the long run leads to rises in cholesterol, rapid weight gain, diabetes, rheumatoid arthritis and other serious illnesses. When reheated, these oils create free radicals in the body, unstable atoms that cause tissue damage, infection and increase the risk of cancer, heart disease and stroke. You're better off cooking with a more stable oil like coconut oil. Although high in unsaturated fat, coconut oil is unique because it's made up of about 40% lauric acid making it resistant to oxidation and chemical decomposition at high temperatures. 🔥🥥💥

15/04/2023

Read my article on Medium.com about the powerful healing properties of spinach and why you should eat this mysterious, swarthy and sensuous superfood more often.

It’s dark in colour but ultra light in calories. It’s heavy in vitamins, minerals, fibre, chlorophyll and antioxidants. It can be eaten…

15/04/2023

Bulgur is an ancient whole grain Durum wheat loaded with nutrients. It's a rich source of vitamin B, fibre, iron, manganese and more. It's a low glycemic alternative to white rice suitable for diabetics or anyone trying to regulate insulin production and blood sugar levels. And it's hard not to love Bulgur's mild nutty flavor and pleasing texture. Here's the lowdown on Bulgur from the USDA's FoodData Central:

Calories: 151
Carbs: 34 grams
Protein: 6 grams
Fat: less than 1 gram
Fiber: 8 grams
Vitamin B6: 8% of the DV
Pantothenic acid: 13% of the DV
Manganese: 48% of the DV
Copper: 15% of the DV
Magnesium: 14% of the DV
Iron: 10% of the DV
Niacin: 9% of the DV
Thiamine: 9% of the DV
Zinc: 9% of the DV
Folate: 8% of the DV

13/04/2023

A message to rice lovers. You don't have to give up your favorite food if you're trying to reverse type 2 diabetes, obesity or lose some extra weight. Instead of white rice, which is high on the glycemic index and triggers an exaggerated insulin response, opt for a higher fibre, lower glycemic alternative like brown rice, or better yet, black rice, which comes in very low at 42. They're both delicious and have much to offer in the way of nutrients.🍚

Sources: https://www.healthline.com/health/food-nutrition/brown-rice-vs-white-rice -and-diabetes
https://guide.michelin.com/hk/en/article/wellness/%E4%BD%8EGI%E7%B1%B3%E9%A3%AF%E9%81%B8%E6%93%87

11/04/2023

You may be hearing from various health "gurus" that carbs are bad. But not all carbs are the same. It's true that eating packaged bread made from processed, super fast metabolizing enriched white flour stripped of its nutrients and fibre is the equivalent of eating table sugar. But a whole grain bread with seeds like this one is loaded with gut nourishing fibre and will metabolize very slowly, providing your intestinal microbiome with the food it needs to thrive and your cells with the fuel they need to keep you feeling great. Instead of packaged white bread and sugary jam from the jar, eat whole grain seed bread with a little grass fed butter and a teaspoon of local honey instead. You'll see and feel the difference immediately.🍞

07/04/2023

Read my article on Medium.com.
Is your idea of breakfast flexible or are you among the many who don't like to veer too far from the familiar when it comes to the first meal of the day? How have your breakfast choices been working for you?

Breakfast is probably the most inflexible meal of the day.