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OTEK Nutrition - Ketogenic programmes, Kendal (2025)

10/09/2025

Keto Camping Meal:

1. Start by pan-frying diced sweet potatoes with fresh rosemary, garlic, and a sprinkle of sea salt until they're tender.
2. Add minced beef to the pan and cook until browned. Once cooked, stir in some cheese.

Dessert:
Enjoy Greek yogurt topped with the blueberry jam I prepared earlier.

10/09/2025

Camping in Lincolnshire 5 days in and it’s been perfect, weather perfect and camp site, day out in Lincoln having never been before we were impressed.
Today i am making some blueberrie jam for our Greek yogurt later. 😉

03/09/2025

The "Dietary Deception" Conspiracy Theory

In a world where mainstream nutrition has long been dominated by low-fat, high-carb rhetoric, the rise of high-fat, low-carb diets like keto and carnivore suggests a counter-narrative that challenges established dietary norms. Some may view this shift not just as a dietary preference, but as a form of rebellion against a system that has kept many trapped in cycles of unhealthy eating and chronic disease.

The Processed Food Trap

For decades, processed foods have been marketed as the healthy option, while natural, nutrient-dense foods like steak and eggs were demonized. This paradigm shift coincided with a dramatic rise in obesity, diabetes, and cardiovascular diseases. Conspiracy theorists argue that this wasn’t merely a result of poor science but rather a strategic move by food corporations and certain government entities to create a dependency on processed foods and pharmaceuticals.

The Misunderstood Nutrients

The vilification of fats and cholesterol played a crucial role in this narrative. For years, the public was led to believe that saturated fats were harmful, pushing many to abandon wholesome foods in favor of processed grains and sugars. However, as more people began to explore alternative diets, they discovered that high-fat, low-carb eating could lead to significant health improvements.

The Awakening

By adopting keto or carnivore diets, many individuals have successfully lost weight and alleviated food-related illnesses. Testimonials reveal that participants experienced enhanced energy levels, clearer mental focus, and a reduction in conditions such as diabetes and hypertension—all outcomes that stand in stark contrast to what traditional dietary guidelines had promised.

A Challenge to the Status Quo

The success of these diets raises questions about the motives behind long-standing dietary advice. Some conspiracy theorists posit that the growing popularity of such programs threatens the interests of large food corporations that profit from processed foods. As more people turn to whole foods and reject the grain-heavy diets of the past, there is a fear that these companies, along with certain health organizations, may downplay the benefits of keto and carnivore diets to maintain control over public health narratives.

A Personal Journey

While some may dismiss conspiracy theories as mere paranoia, the experience of those who have embraced these diets suggests a different story. Many have found that not only did they lose weight, but they also reclaimed their health by challenging the conventional wisdom surrounding diet. This journey of discovery has led them to question the narratives they once accepted without hesitation, highlighting the importance of individual choice in the quest for better health. Whether or not one believes in a grand conspiracy, the results speak for themselves: real, whole foods can lead to transformative health outcomes, proving that sometimes the most powerful truths lie in the choices we make for ourselves.

01/09/2025

Here is our dessert for tonight, which may seem like a standard offering, but it is made with full-fat Greek yoghurt, chia seeds, and blueberries. As autumn sets in and the cold and flu season approaches, focusing on whole, nutrient-dense foods can help bolster the immune system and enhance overall health. The synergy of these ingredients not only elevates flavour but also fosters a robust nutritional profile, better preparing your body for the seasonal challenges ahead. We will be enjoying this dessert for the next five days, allowing the chia seeds to work their magic.

Incorporating chia seeds, Greek yoghurt, and blueberries into a keto diet can significantly improve its effectiveness. Chia seeds are low in carbohydrates yet high in fibre, making them an excellent choice for maintaining ketosis. Their healthy fats promote satiety, aiding in curbing cravings and supporting weight loss objectives. Greek yoghurt, especially when unsweetened, is low in carbohydrates and rich in protein, providing a nutritious foundation for meals or snacks. Blueberries, while slightly higher in carbohydrates than other berries, can be enjoyed in moderation for their antioxidants and vitamins.

Chia seeds have gained recognition as a superfood, and for very good reason. These tiny seeds are packed with essential nutrients, particularly omega-3 fatty acids, which provide a multitude of health benefits. They are known to support heart health, improve digestion, and even enhance skin health, making them a valuable addition to your diet.

Chia Seed Greek Yoghurt with Blueberries Recipe

Ingredients:
400 g blueberries
2-4 tablespoons chia seeds (this depends on how thick you would like the yoghurt; if you are new to chia seeds, I recommend starting with a lower dose)
450 g full-fat Greek yoghurt
Walnuts (optional)

Instructions:
Warm the blueberries in a saucepan until they begin to release their juices, then sieve to remove any bits.
Combine the sieved blueberry juice with the chia seeds and allow it to chill.
Once chilled, mix in the Greek yoghurt until well combined.
Refrigerate overnight to let the flavours meld.
Before serving, top with walnuts or extra blueberries if desired.
This recipe yields four desserts.

01/09/2025

A 15-year study published in JAMA Internal Medicine has revealed that added sugar may pose a greater risk to heart health than cholesterol, more than doubling the likelihood of dying from heart disease, even for those who are not overweight.

Individuals who derived 25% or more of their daily calories from added sugar were over twice as likely to die from heart disease compared to those who consumed less than 10%. The risk increased with higher sugar consumption, regardless of age, weight, activity level, or cholesterol levels.

Major sources of added sugar include sugary drinks (which account for over a third of added sugar in UK diets), desserts, sweets, sweetened cereals, and fruit drinks. Excessive sugar intake may elevate blood pressure and cause the liver to release harmful fats into the bloodstream—both significant risk factors for heart disease.

The British Heart Foundation recommends a daily limit of 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. A single can of fizzy drink can surpass these limits.

31/08/2025

Ok let’s talk alcohol

In the initial stages of the ketogenic diet, drinking alcohol can have several negative effects. For instance, the body prioritizes alcohol metabolism over fat burning, which can interrupt ketosis. Additionally, the liver, already focused on producing ketones, can become strained by alcohol intake, impacting its overall efficiency. Alcohol can also cause fluctuations in blood sugar levels, particularly if it contains hidden sugars, further disrupting ketosis. Moreover, as alcohol metabolizes into acetaldehyde—a toxic compound—it increases stress on the liver. Lastly, alcohol consumption can lead to dehydration and electrolyte imbalances, both of which are critical considerations for those following a ketogenic diet.

Polyphenols are a group of naturally occurring compounds found in plants and are classified as phytochemicals. These beneficial compounds are recognized for their antioxidant properties, helping to protect the body's cells from damage caused by free radicals. Research suggests that polyphenols may offer various health benefits, including anti-inflammatory effects, support for cardiovascular health, improved blood sugar control, and a reduced risk of chronic diseases such as heart disease, certain types of cancer, and neurodegenerative disorders. Although the potential health benefits of polyphenols are promising, further research is needed to fully understand their mechanisms of action.

To ensure a good intake of polyphenols, it is beneficial to include a variety of plant-based foods in your diet. Berries, particularly raspberries, blackberries, and strawberries, are lower in carbohydrates and can be enjoyed in moderation on a ketogenic diet. Dark chocolate, when chosen with a high cocoa percentage and minimal added sugars, offers a delicious treat while providing polyphenols. Green tea is another excellent source that is low in carbs, making it a perfect beverage choice. Nuts and seeds, such as almonds and walnuts, are keto-friendly options that also deliver healthy fats and fiber. Extra virgin olive oil is rich in polyphenols and healthy fats, ideal for cooking and salad dressings. Avocado, a fruit high in healthy fats, is also a great source of polyphenols. Dark leafy greens like spinach and kale contribute additional nutrients, while various herbs and spices can enhance flavor while providing polyphenolic benefits.

Resveratrol, a specific type of polyphenol found predominantly in red grapes and red wine, has garnered attention for its potential health benefits. Known for its antioxidant and anti-inflammatory properties, resveratrol acts as a powerful protector against cellular damage. Research has suggested that it may offer cardioprotective effects, improving blood flow and supporting vascular health, while also demonstrating potential anti-cancer properties. Additionally, resveratrol has been studied for its effects on brain health, potentially protecting against neurodegenerative diseases like Alzheimer’s and Parkinson’s, and is believed to have anti-aging effects by activating certain longevity-related genes.

While red wine can indeed be a source of polyphenols, including resveratrol, it is essential to consume it responsibly, especially within the context of a ketogenic diet. When selecting red wine, it is beneficial to choose varieties made from red grapes, as they generally contain higher levels of polyphenols compared to white wines. Grapes with thicker skins, such as Cabernet Sauvignon, Merlot, and Pinot Noir, are known to have increased polyphenolic content. Wines that undergo longer fermentation periods may also retain higher levels of these beneficial compounds. Additionally, seeking organic or biodynamic wines can be advantageous, as these practices often preserve natural compounds, including polyphenols.

Our recommendation is a French Pinot Noir, better with a cork top and look to be spending over £15 per bottle

While red wine can provide polyphenols and resveratrol, moderation is crucial. For individuals in the UK, the recommended alcohol intake limit is 14 units per week, spread over several days or with at least seven alcohol-free days in between. By adhering to these guidelines, individuals can maintain a balanced lifestyle while prioritizing their health and well-being. It is important to remain committed to health goals and make informed choices as part of the ketogenic journey.

30/08/2025

I’m organizing meals for September 📋and today I prepared 63 burgers. For dinner tonight, it’s keto sweet potato with minced meat and cheese.😘
Cheese board with organic raw cheese and some wine 🍷. You don’t have to live like a monk on a keto diet just have to know what your eating

Did you know that lemonade is made with artificial lemon flavor, while some furniture polish actually contains real lemons? 😵‍💫

24/08/2025

A startling revelation emerged from the depths of social media—a post suggesting that garlic might harbor a sinister secret linked to its origins. It turns out that much of this beloved bulb is cultivated in marshy fields, where the very sewage systems of nearby areas flow into the soil. Not Uk or EU, Intrigued and concerned, I delved deeper into the matter, determined to validate this claim. I sought confirmation from three or more credible sources, and to my dismay, they all corroborated the unsettling news.

With a sense of urgency, I ventured to a prominent UK supermarket, only to discover that the garlic on the shelves indeed hailed from those very sources. That was a shock!
We have abstained from garlic for an entire year, especially since we adopted a carnivore diet that naturally excludes many plant-based foods.
sourcing garlic in the future it will be locally grown or growing our own
Absolutely shocking !

24/08/2025

The rising cost of diet injections has sparked intense debate about their validity and effectiveness as a sustainable weight-loss solution. Many individuals, caught in the grip of societal pressure to conform to unrealistic body standards, may feel compelled to continue using these injections despite the financial burden. Yet, this reliance can lead to an unhealthy cycle, where the individual remains tethered to food while grappling with the underlying fears and anxieties of deprivation.

This situation is exacerbated by the endless stream of conflicting nutritional advice that floods our lives. With everyone claiming to be an expert, the pursuit of healthy eating can feel like navigating a minefield, leaving many bewildered and frustrated. Instead of addressing the core issues — such as emotional eating or the psychological triggers behind food addiction — people often chase after the next miracle solution.

Today, I stumbled upon a Facebook post from a woman who epitomises this struggle. She outlined her eating pattern: breakfast followed by a few "picky bits" at around 11, a light lunch at 3 pm with more picky bits, and then an evening meal at 5, accompanied by yet more snacks towards 8 or 9. Her reasoning? She fears starving herself. This is a clear manifestation of food addiction.

We must be unequivocal in our stance: we do not accept any induced diet. Such approaches are not only damaging but also perilously dangerous. Adding a salad to a burger and chips or opting for a skinny latte does not equate to making a healthy choice; it is merely a superficial gesture that accomplishes nothing. Similarly, drinking a milkshake every day infused with synthetic vitamins is equally ineffective. Unless individuals confront and transform their lifestyles, no diet or weight-loss scheme—regardless of the money spent—will ever yield lasting results.

As we move forward, the implications of this trend are alarming. The rise in dependency on quick fixes may lead to a surge in serious health conditions, both physical and mental. The simplification of diet into a mere equation of caloric intake versus expenditure overlooks the complexities of human behaviour and emotional well-being. Ultimately, it is this intricate relationship with food that demands our attention and understanding, not merely the pursuit of a temporary remedy.

23/08/2025

Delightful Keto Blueberry Jam: A Sweet Treat for Everyone

Imagine a spread that captures the essence of summer with every spoonful—an indulgent blueberry jam that’s not only delicious but also caters to those following a keto diet or anyone looking to cut back on sugar. This delightful recipe harnesses the natural sweetness of blueberries, combines it with the health benefits of chia seeds, and transforms a simple fruit into a gourmet treat.

To start, you'll need 400 grams of fresh blueberries. These little gems are packed with antioxidants and flavor. When heated, they release their juices and create a luscious, syrupy base that’s perfect for jam. As the blueberries warm up, their natural sugars become more pronounced, giving your jam a rich sweetness without the need for added sugars.

To elevate this jam further, we introduce chia seeds. Adding 2 to 4 tablespoons of chia seeds not only thickens the mixture but also infuses it with a boost of health benefits. Chia seeds are a fantastic source of fiber, omega-3 fatty acids, and essential nutrients. They absorb liquid and swell, creating a delightful texture that complements the smoothness of the blueberry puree. After cooking, let the jam sit for about four hours. This resting period allows the chia seeds to work their magic, thickening the jam to perfection and creating a satisfying consistency.

keto blueberry jam is made without preservatives, making it a fresh and wholesome option. Given its limited shelf life, it's best to prepare small batches and consume them within 24 to 36 hours for optimal flavor and freshness. This means you can enjoy the vibrant taste of blueberries at their peak, without the worry of additives or long-term storage.

As you simmer the blueberries, take a moment to appreciate the transformation occurring in your pot. The vibrant purple color deepens, and the aroma fills your kitchen, creating an atmosphere of warmth and nostalgia. Once the blueberries are reduced and you’ve removed any lumps and stones, stir in the chia seeds. Watch as they work their magic, thickening your jam into a spreadable delight.

This keto blueberry jam is a perfect addition to your breakfast table—spread it on artisan sourdough, swirl it into Greek yogurt, or use it as a topping for keto pancakes. And for those not following a strict keto diet, this jam shines as a healthy alternative to traditional sugary spreads. It offers a guilt-free way to enjoy the sweet taste of blueberries while keeping your sugar intake in check.

23/08/2025

It’s weekend let’s cook 🧑‍🍳

Almond biscuit, or double size and make almond scones

INGREDIENTS
1 large egg at room temperature
¼ teaspoon (1g) salt
3 tablespoons (45mL) heavy whipping cream
2 tablespoons (30g) melted unsalted butter
1 ⅓ cups (135g) blanched almond flour
2 tablespoons (12g) grated parmesan cheese
2 teaspoons (8g) baking powder

Once mixed use a small ice cream scoop to scoop out the mix and place into a baking tray and cook . to make the scones use extra large ice cream scoop, This mix would probably only make four scones , once the scones have cooled down add thick fresh cream and fresh strawberries.

Bake at 350°F (177°C) for 20-25 minutes until top is golden brown.

Estimated depending on the choice of ingredients you use

This is based on the batch size, not per biscuit or scone

Nutritional information

The nutritional benefits of a keto diet with these ingredients are as follows:

Almond flour: Almond flour is a popular low-carb alternative to traditional wheat flour. It is high in healthy fats, low in carbohydrates, and a good source of protein and fiber. Almond flour also contains vitamin E, magnesium, and antioxidants, which can support heart health and provide anti-inflammatory benefits.

Unsalted butter: Butter is a staple ingredient in the keto diet due to its high fat content and low carbohydrate content. It is a rich source of saturated fats, which are important for providing energy on a low-carb diet. Butter also contains fat-soluble vitamins A, D, E, and K, which are essential for various bodily functions.

Egg: Eggs are an excellent source of protein and healthy fats, making them a valuable addition to a keto diet. They are low in carbohydrates and contain essential amino acids, vitamins A, D, E, and B12, and minerals such as selenium and choline. Eggs are also rich in antioxidants that help protect against oxidative stress.

Heavy whipped cream: Heavy whipped cream is high in fat and low in carbohydrates, making it suitable for a keto diet. It is an excellent source of energy and can be used to add richness to keto-friendly desserts and beverages. Heavy whipped cream also contains vitamins A, D, and E.

Baking powder: Baking powder is a leavening agent used in keto baking recipes. It is typically low in carbohydrates and calories, but it is important to check the specific brand and ingredients used. Baking powder helps dough and batter rise, resulting in lighter and fluffier baked goods.

Parmesan cheese: Parmesan cheese is a flavorful and versatile ingredient that can be used in various keto recipes. It is low in carbohydrates and high in protein and fat. Parmesan cheese is also a good source of calcium, phosphorus, and vitamin A. Additionally, it contains conjugated linoleic acid (CLA), which may have potential health benefits, including reduced body fat and improved insulin sensitivity.

NET CARBS: 2.8g
FIBER: 3.5g
PROTEIN: 7.1g
FAT: 20.0g

OTEK Nutrition - Ketogenic programmes

10/09/2025

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