This is part one of a three part series on how we have ended up with a cardiovascular disease epidemic, what treatments we are using which don’t work, and what treatments do work.
The in first episode Belinda Fettke discusses the history behind the 7th Day Adventists who genuinely believed that they were bringing health to the USA population by promoting a grain based diet.
This is a long video but entertaining as well as informative.
Adapted from Edinburgh RM et al. Journal of Clinical Endocrinology and Metabolism 21 Oct 2019
Research suggests that blood sugar levels can be better controlled by planned eating and exercise timings.
This study was conducted in Bath and Birmingham and involved a six week trial of 30 overweight or obese men. They were divided into three groups. One group ate breakfast before exercise, one group after exercise and the third group made no changes to their diet or exercise (or lack of it). Groups one and two swapped over after the first six weeks.
The researchers showed that you doubled the amount of fat burned during exercise if breakfast was delayed. This was mainly because the group had lower insulin levels due to their prolonged overnight fast. They could therefore burn more fat in their fat stores or muscle. The groups did not do more exercise than the pre-workout breakfast group.
Groups one and two swapped over after the first three weeks. The men’s BMI averaged at 30 and was closely matched in each group. Although insulin sensitivity was improved in the longer fasting group, there was not any significant weight loss.
Woah! Savour the goodness of Crustless Quiche! *Recipe Time*
by Ema Jones
We have made your dinner plans sorted with the easy recipes of Crustless Quiche. Binge on this low carb yumminess with the super easy recipe.
Get set go!
TOTAL TIME: 40 MINS
1 tbsp. butter
8 oz. cremini mushrooms, thinly sliced
1 shallot, minced
2 c. loosely packed spinach
Freshly ground black pepper
8 large eggs
1/4 c. whole milk
1/4 c. oil-packed sun-dried tomatoes, finely chopped
1/4 c. freshly grated Parmesan
Method to Prepare
Preheat oven to 375°. In a medium skillet over medium heat, melt butter.
Add mushrooms and let cook, undisturbed, for 2 minutes. Stir and continue to cook until mushrooms are tender and golden, 5 to 6 minutes.
Add shallot and cook until fragrant, 1 minute. Add spinach and cook until wilted, 1 minute more. Season with salt and pepper and remove from heat.
In a large bowl, whisk together eggs, milk, tomatoes, and Parmesan. Fold in the mushroom mixture and season again with salt and pepper. Pour into a 8″ to 9″ pie dish and bake until eggs are just set, 18 to 20 minutes.
Let cool 3 minutes before slicing and serving.
Yum Yum Yum!
My comment: This can also be a useful breakfast dish and many different vegetables can be used.
200g almond flour
75g Inulin or a tablespoon of granulated sugar substitute
50g butter (soft but not melted)
1 medium egg
1 tsp vanilla extract
20ml double cream
30g butter (soft but not melted)
1 tbsp cinnamon
½ tsp vanilla extract
Mix biscuit ingredients. Make into dough. Form into a square shape.
Roll out on silicon liner or parchment.
Mix filling ingredients. Spread on the dough.
Roll up tightly using the silicon paper.
Put in freezer for ten minutes or the fridge for 30 minutes.
Put the oven on to 180 degrees.
Take the dough out of the fridge/freezer and cut into slices.
Arrange these on a silicon sheet and bake for 12-18 minutes depending on thickness of dough slices.
Nice eaten warm.
1/2 c. almond flour
4 oz. cream cheese, softened
4 large eggs
1 tsp. lemon zest
Butter, for frying and serving
— In a medium bowl, whisk together almond flour, cream cheese, eggs, and lemon zest until smooth.
— In a nonstick skillet over medium heat, melt 1 tablespoon butter. Pour in about 3 tablespoons batter and cook until golden, 2 minutes. Flip and cook 2 minutes more. Transfer to a plate and continue with the rest of the batter.
— Serve topped with butter.
1/3 c. coconut flour
1/4 c. almond flour
1/2 tsp. ground cinnamon
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. kosher salt
1/4 c. coconut oil
1/4 c. smooth unsweetened almond butter
2 large ripe bananas, mashed
2 tbsp. agave syrup or 1 tbsp. granulated sugar substitute (optional)
1 tbsp. pure vanilla extract
2 large eggs
— Preheat oven to 350° and line an 8″-x-5″ loaf pan with parchment paper. In a medium bowl, whisk to combine coconut flour, almond flour, cinnamon, baking powder, baking soda, and salt.
— In a large, microwave-safe bowl, combine coconut oil and almond butter. Microwave until coconut oil is melted and almond butter is more liquid, 10 seconds on high. Whisk in mashed bananas, agave, and vanilla, then whisk in eggs. Gently fold in dry ingredients until just combined.
— Pour batter into prepared pan and bake 40 to 45 minutes, until top is golden and a toothpick inserted into the center comes out clean. Let cool completely before slicing.