All Posts By

Kate Taylor

#41 KETONE SUPPLEMENTS

By Sunday Shutdown Series, Supplements No Comments

These are doing the rounds again. Promoted by celebrities and influencers as a miracle cure when it comes to weight loss. Time to set the record straight.

What are they?

Ketone supplements tell you they will put your body into ketosis without you having to restrict carbohydrate intake to get there. You ingest the supplement and they provide the ketone bodies rather than your body actually producing them. (As an FYI – ketones are produced by your body to use as energy when it is in the absence of carbohydrates. The body’s preferred method of energy is carbs, when you don’t have them it has to convert fat into ketones to then use them for energy instead).

I’ve covered the keto diet itself in sundayshutdown40 so check that out for further explanation. And the same principle really applies here. The ketones don’t make you lose body fat. You lose body fat because you are in an calorie deficit. If you consume these ketones and don’t adopt a calorie deficit you will not lose weight and there are no scientific studies to demonstrate this not to be the case.

Ketone supplements are expensive. One brand is retailing at £95 for 20 servings with a recommendation of 2 per day. That’s around £300 a month. They not only claim to make you lose fat but also give you extra energy and clearer thinking and put you into ketosis in 1 hour.

Claims

They also claim that to burn body fat you first have to burn through all the carbs and then all the protein within your body. If that was the case you’d have nothing left, no muscles, no bones just a ball of fat. Basic biology 101.

To top it off they apparently rapidly repair DNA, support healthy immune function and elevate essential amino acids. I mean it seems this drink is the be all and end all to living your best ever life with no challenges. No wonder vulnerable women (and probably men) are spending their hard earned cash for false promises that will leave them feeling worse off than they were before.

There are no scientific research papers showing any of this. Why? Firstly because it’s bloody difficult to measure any of these functions and secondly you’d be hard pressed to conduct a study demonstrating these and being able to state it was the supplement causing the effect. I mean if there was a drink that did all of this surely it would be promoted by the worlds leading health authorities, wouldn’t you think?

To conclude…

…these supplements are advised to be taken in conjunction with a calorie controlled diet and for the best results to reduce your carbohydrate intake. I’ll let you in to a little secret, you will lose body weight by doing these things without the supplement.

RED LENTIL CURRY

By Cooking, Recipes, Vegan No Comments

I have been making this for years and it’s so easy I wanted to share it. I have tweaked and changed the original recipe and now find this is the quickest, cheapest and tastiest option. Suitable for freezing too.

Serves 4
INGREDIENTS
1 teaspoon rapeseed oil
2 onions, finely chopped
10g fresh grated ginger or 2 teaspoons of minced ginger
10g grated garlic or 2 teaspoons of chopped garlic
200g dried red lentils
300ml vegetable stock
1 teaspoon chilli powder (leave out if you want a milder version or for children)
1 teaspoon cumin
1 teaspoon garam masala
1 tin of chopped tomatoes (400g)
1 tin of coconut milk (400g)

METHOD
Heat the rapeseed oil in a large pan and add the onions. Then cook on a medium heat until softened and translucent.
Add the garlic and ginger and cook for a further 2 minutes.
Then add the spices and mix with the onions, then add the lentils and mix until coated.
Add the chopped tomatoes, coconut milk and vegetable stock and stir.
Reduce to heat to low and simmer for about 20 minutes, stirring occasionally. If the mixture looks like it is getting too thick then add some more water. You know it’s ready when the lentils have softened and the curry is a thick consistency.
Serve with rice, couscous, quinoa, naan bread, poppadoms or even potato wedges. A dollop of yoghurt and some coriander go well too.

PICKLED BEETROOT

By Food for thought, Recipes No Comments

Another one from Dad. Not gonna lie, grating beetroot is messy but the end result is worth it. Great on crackers with cheese or as a topping on a burger. Also a very thoughtful gift.

INGREDIENTS
3 medium beetroot, grated⠀
1 1/2 medium onions, thinly sliced⠀
250mls cider vinegar⠀
1 teaspoon rapeseed oil⠀
Salt⠀
Black Pepper⠀

METHOD
Cook the onion in the rapeseed oil on a medium heat until it’s caramelised. ⠀
Add the beetroot, vinegar, salt and black pepper and bring to the boil.⠀
Simmer for around 30 minutes until most of the liquid has disappeared.⠀
Spoon into jars and keep in the fridge.⠀

TOFU UDON NOODLES

By Recipes No Comments

Honestly one of the best stir-fry dishes I have ever made. Firstly with chicken and then with tofu. The spices and sauce mix definitely make it super tasty.

Serves 2
INGREDIENTS
300g tofu OR 2 chicken breasts, diced
1 small onion, roughly chopped
3 cloves of roasted garlic
A handful of spinach
6 brussel sprouts, quartered
4 small florets of broccoli, roughly chopped
15 green beans, trimmed and halved
Udon noodles (2 x 200g packs)
1 teaspoon ground coriander
1 teaspoon nutmeg
Black pepper
1 tablespoon fish sauce
2 tablespoons soy sauce
Small handful of coriander roughly chopped
Rapeseed oil
Sesame seeds/pumpkin seeds

It’s the roasted garlic that makes the difference here. I know it sounds like a lot of effort but it’s quite simple to do. Get a whole bulb of garlic and put it in the oven for about 20 minutes at 180C. Throw the bulb in the oven whilst you are cooking something else.

METHOD
If using tofu: In a wok (or similar shaped pan) fry the tofu in a teaspoon of rapeseed oil until golden brown and remove.
If using chicken start here: In a wok (or similar shaped pan) fry the onion and roasted garlic until softened in a teaspoon of rapeseed oil (about 5 minutes).
Add the diced chicken and fry until it has some colour
Add in all the veggies, spices and sauces.
Stir fry until the veggies are cooked, roughly 5-8 minutes.
Cook your noodles as per the packet instructions. This is usually to boil them for 2 minutes.
Drain. Then add them to the stir fry pan. And add in the cooked tofu if using.
Mix until everything is combined.
Serve topped with sesame or pumpkin seeds and coriander leaves.

#40 THE KETO DIET

By Sunday Shutdown Series No Comments

AKA the ketogenic diet. A very low carb, high fat and protein diet which aims to put your body into ketosis. Depending which advice you follow your carb intake could be less than 20grams – for reference a banana has about 25grams.

There is still a lot of hype about it.

Does it work?

To clarify, if you follow the principles you will 100% lose weight. Why? Because you are consuming less calories than you were before. Not because you are in ketosis.

How long will it last?

Well how long is a piece of string?
The results are pretty quick, partly because the process of not consuming carbohydrates means not only will you lose body fat, your stored carbohydrates will deplete and you’ll also lose a hell of a lot of water. And the scales will reflect that loss of stored carbs and water as weight.

It is so restrictive that adhering to the diet for longer than a week or two is going to be tough. It’s also going to bring up all sorts of emotions because you are told you can’t have a lot of things you love to eat. And what happens when you are told you can’t have something?

And exercise – forget about it. Anything cardio based is likely going to be extremely tough and unenjoyable due to the lack of fuel (carbs) you’ll have. It could even be dangerous.

So the bottom line is…

You will lose weight. Would I advise it? No. Because by the time you’ve lost a chunk of initial weight, quickly, lost your mojo and felt guilty because you’ve started eating normal food again, probably over indulged in all the foods you weren’t allowed to have you’ll almost be back at square one. And I’ll be there to pick up the pieces and support you on your ling term journey to better health and sustainable fat loss.

For coaching enquires click here

SCRAMBLED TOFU

By Breakfast, Cooking, Recipes No Comments

I know so many people want to cook tofu but don’t know how. So here’s a really simple and quick way to use it which works for breakfast on toast with baked beans or lunch with a salad or in a wrap. This will also keep in the fridge for 3 days.

INGREDIENTS
1 x 280g pack of firm tofu (plain of smoked)
1 x tomato
Spinach or greens of some sort
1 teaspoon of chopped garlic
1 x teaspoon rapeseed oil
Mixed herbs
2 x tablespoons Worcestershire sauce
Salt & black pepper

METHOD
Roughly chop the tomato and shred the spinach or greens. Thickly slice the tofu.
Heat a frying pan over a medium heat with 1 teaspoon of rapeseed oil. Lightly fry the garlic for 1-2 minutes.
Add the tomato and mix, cook gently for 1 minute.
Turn the heat to low.
Crumble the tofu into the pan and stir.
Season with mixed herbs, Worcestershire sauce, salt and pepper. Cook for 5 minutes over a low heat.
Stir through the spinach or greens.

#39 A1 & A2 MILK

By Sunday Shutdown Series No Comments

SUNDAY SHUTDOWN #39 A1 & A2 MILK

What is it?

A1 and A2 refers to the type of casein found in milk. Casein is one of the main groups of proteins.

A1 casein is typically found in breeds of cows from Northern Europe – think Holstein Fresian (which is also most common in Australia and America)
A2 casein is typically found in breeds of cows from the Channel Islands, France and in Asia.

The milk we regularly consume contains both types of casein as the domestication of cows caused them to mix. However there are still cattle with only the A2 casein which produce pure A2 milk.

What are the claimed health benefits?

It has been claimed that regular milk (with both A1 and A2) has less health benefits than pure A2 milk. The main claims state that the consumption dairy with both A1 and A2 casein is linked to the development of type 1 diabetes, digestive discomfort, cardiovascular disease and many others too. The primary point being that A1 casein is the problem.

To date there have been no clinical studies in humans testing the effect of A1 casein on type 1 diabetes.

The evidence supporting the statements that consuming A2 milk will be preventative in developing non-communicable diseases (like cardiovascular disease) is unfounded. And when you dig a little deeper it seems these claims are mostly made by the companies selling A2 milk. Funny that isn’t it.

What do we know?

Firstly there may be a benefit for those who experience digestive discomfort after consuming standard dairy milk to switch to A2 milk. There is moderate evidence to suggest that A2 milk may be beneficial for these individuals.
However not all individuals.
And not all the time.
This means it will be a bit of trial and error.

If you don’t have any digestive issues then there is no reason for you to change your chosen milk.

In the UK A2 milk has recently been removed from many supermarkets shopping aisles due to it not being purchased. It is still available but may just require a bit more looking.

So we aren’t solely shutting A2 milk down, just partly.

WHOLE BAKED CAULIFLOWER

By Cooking, Recipes, Vegan No Comments

A few weeks ago we had a cauliflower to use. The BBQ was on so I took a chance and it worked.

INGREDIENTS
1 x cauliflower
Chilli oil
Garlic
Salt & pepper

METHOD
Place the cauliflower in a large roasting tray.
Marinade with some chilli oil and pre chopped garlic, then season with salt and pepper.
Bake at 200C for around 45 minutes. (Also works in an oven).

Either break up and serve warm or chop, keep in the fridge and use in salads/wraps throughout the week. When I baked this one in the oven I had some bulbs of garlic in the fridge so threw them in too.

CHUCK IT ALL IN CHICKEN TRAYBAKE

By Recipes No Comments

I make this at least once a week, purely because it takes no time at all and uses up loads of leftover veggies. Plus it’s a pretty balanced meal too.
Serves 2

INGREDIENTS
4 chicken thighs
1 medium potato
½ large sweet potato
½ courgette
1 red pepper
½ onion
Chopped garlic
Paprika
Turmeric
Rapeseed oil
Salt & black pepper

METHOD
Marinade the chicken in the garlic, paprika and turmeric for 2 hours or overnight if you can.
Preheat the oven to 180C
Slice the courgette into fairly thick slices
Chop the potato and sweet potato
Roughly chop the pepper and onion
Place all the veg into an oven tray, season with herbs, salt & pepper and a dash of rapeseed oil.
Make four spaces for the chicken thighs and place them in the tray too
Bake for 20 minutes.
Stir the veg to ensure it is brown on all sides.
Increase the oven temperature to 200C and bake for another 20 minutes.
Serve and enjoy.

MUMS CREAMY CHICKEN RISOTTO

By Cooking, Recipes No Comments

Mum is a lover of really easy meals. And being a mum myself I now know why. This isn’t like the traditional risotto you have to continuously stir, it’s adapted so you can out the lid on and come back when it’s pretty much done.

INGREDIENTS
1 tbsp rapeseed oil
2 medium chicken breasts (roughly 500g)
1 onion
350g arborio rice
1 packet of chicken flavoured cup of soup
1/2 a chicken stock cube
4 cups of boiling water (1L)
1/2 cup of frozen peas (100g)
1/2 cup of single cream
Black pepper
Dried mixed herbs
Parmesan cheese

METHOD
Heat the oil in a large pan over a medium heat.
Brown the chicken and onion with some black pepper and dried mixed herbs.
Add the rice and stir for 1 minute.
Add the cup of soup mix, stock cube and water. Stir.
Turn down the heat, cover and simmer for 15 minutes. Stir occasionally to avoid sticking.
Add the peas and cream and cook uncovered for a further 5 minutes. If the risotto is starting to stick, loosen with a dash of extra water.
Serve with a sprinkle of black pepper and grated parmesan cheese.