So once again yesterday I learned the hard way that I need to eat 3 times a day and fasting only results in headaches for me. .
Although fasting is a good stress it’s not when you add it to a body which is already stressed with existing health issues. .
So it’s a hearty breakfast for me this morning! .
White & Chunky Frittata
8 Egg Whites
2 rashes Bacon, diced
1 Spring Onion, chopped
1/2 cup Mushrooms, sliced
1 medium Zucchini, grated
2 cups Baby Spinach, roughly chopped
1/2 cup fresh Parsley & Coriander, chopped
Season to taste
Baking dish spray with olive oil .
Cook bacon on a medium heat and once there’s some bacon grease add the onions and cook till softened. Add mushrooms and once they start to brown add the zucchini and season to taste. You want to cook the moisture out of the zucchini but not leave it dry. .
I blitzed my egg whites seasoned with salt and pepper in the NutriBullet to make them nice and light and fluffy. .
Combine all ingredient in a bowl with the spinach and herbs, pour in your baking dish and top with asparagus. .
I baked mine at 170c for 30 mins
NET CARBS: 8g
Why do you always shoot the messenger? :D⠀
Fructose is a bad thing for our bodies. It follows several metabolic pathways, and they are not healthy at all.⠀
Fructose Metabolism was described by Johnson, R. et al.:⠀
1. ATP Pathway: ⠀
Only 2% of Fructose you ingest is converted into energy⠀
2. Aldehyde Pathway:⠀
The liver convert Fructose into alcohol in the same way the nature convert fruits into alcohol (wine, cider, etc...). Same process. The liver treat part of the Fructose you eat as alcohol and this is the cause of the Non Alcoholic Fatty Liver disease. 70% of people in the world have it.⠀
3. Triglycerides Pathway:⠀
The liver does not allow Fructose to get into the blood. Glucose, yes. But fructose is highly toxic for us. So most of of it is converted in triglycerides into the liver. This process is called "de novo lipogenesis". Then those triglycerides enter into the blood. They don't come from the dietary fat. They come from fructose metabolism.⠀
4. Uric Acid Pathway (See Picture!):⠀
The last metabolic pathway is Fructose to Uric Acid. Uric Acid has a negative effect in Nitric Oxide in our entire body. Nitric Oxide is responsible for the dilatation of blood vessels. Uric Acid inhibits Nitric Oxide function and this cause high blood pressure.⠀
So if you eat fruit, make sure it is seasonal and local. Consume it with all the fiber. Fiber is important because it buffers the effect of fructose in the body. And you get all the vitamins and minerals and some other nutrients of fruits.⠀
But never drink juices! they are pure sugar to the liver. It is like drinking alcohol, even worst in some cases (brain helps the liver to metabolize alcohol), causing non alcoholic fatty liver disease.⠀
But remember, vegetables are healthier than fruit and they are loaded with tons of the same nutrients without the sugar part. Do not shoot the messenger!⠀
Also, be careful with fructose in all the processed foods. It's the way companies make food tastier! @carlos_stro
Pork Diablo and roasted cauliflower mash aka The Beige Plate. Ok ok ok, I slightly over cooked the pork as I got distracted by audible and putting antibiotic drops in Obi’s ear. Google “chef John pork diablo” and you can hear his soothing voice walk you through this scrumptious way to make a mind blowing 2 carb pork entree. And then you can scroll through my dim and lo-fi pics on how I make cauliflower mash. 📷
Roast cauliflower at 375F with an onion and a few smashed heads of garlic, dash of salt, pepper. Then blend with a bit of cream. Heat up on the stove of your 1884 kitchen that has no microwave. Voila !!!! No watery bland substitute for mashed potatoes here !! 💃🏻
Next time you sit down to a cheese platter, try adding a few nuts, olives or vegetable sticks to the plate instead of plain old crackers. Cheese is very high in fat which means we don’t necessarily want to pair it with carbohydrate-rich foods like bread and crackers. Carbohydrate stimulates insulin, and insulin turns fat burning mode OFF and fat storage mode ON. This platter contains Brie cheese, macadamia nut butter and sliced olives. Eating fat helps our brains to recognise when we are full which means it is a whole lot easier to stop eating at the appropriate time. Meals and snack foods that are void of fat are the types of things we can eat the entire packets of without even realising! However, we always recommend you seek out an accredited practicing Dietitian (APD) to ensure you are choosing the right types of fats and to receive evidence-based dietary advice that is personally tailored to you. 👍🏼
I’ve been on a Fake It Til Ya Make It kick embracing my middle and lovin’ on my body. That includes buying myself nice workout gear because I’m allowed to have nice things (and apparently when given my druthers I choose black and white)
At least for me, “results” have been 100% secondary to that self love.
Long story short, love yourself. Let yourself have nice things. Let life be easy sometimes. 💖
Life is to short to be around people that don’t inspire you or encourage you. For me it’s got to be one or both, period. Please get rid of anything or anybody that’s doesn’t uplift and add to your life. And by no means am I talking about anything material. Encouraging words will last a lifetime. Emotional and mental support will never be forgotten. Be aggressive in weeding out people that don’t mean you well. Surround yourself with people that actively invest in your emotional and mental well being.
🥊🥊EXCESS PROTEIN VS KETOSIS🥊🥊
It is a widely subscribed to belief that excess protein or easily digestible protein (think Whey) converts to glucose (gluconeogenesis) and will subsequently spike insulin and kick you out of ketosis. Yet others argue that ketosis is based on carb restriction alone and the body will oxidize fats regardless of protein OR fat consumption. I have found the latter to be mostly true.....
For the past 7 days I consumed a diet rich in protein with 1-1.25g/lb body weight including lots of whey protein, lower in fat (60%), and strict carb restriction (keto). Although I never entered “deep ketosis” I was still making ketones meaning fat oxidation. At a reduced fat intake, where do u think that fat fuel is coming from???? 🔥😎
Is your goal high Ketones or fatloss? Do you want to burn through body fat and change your body composition or do you want get INSTAGRAM worthy pics of elevated ketones? I would prefer shredded abs/tight waist with a Ketone reading of 0.6 rather than a prolonged fat loss stall and ketones of 4.1
If you’re exercising hard you need protein. And if you’ve hit a fatloss stall yet you’re making mega high ketones - ask yourself something: are you sure those ketones are coming from your belly or from the extra MCT oil you put in your coffee? Cut your dietary fat intake once you’re adapted and let the body burn its own...
Today I am on my second Protein Sparing Modified Fast day. Today is 350g protein (including WHEY), about 30g FAT and about 30g carbs. Last time I did this I was still in ketosis.