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Low Carb Cabbage Pad Thai!

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2 tbsp Olive oil (divided)
3 cloves Garlic (minced)
1/2 large Onion (diced)
3 Chicken breast (cut into bite size pieces)
5 cups Cabbage (shredded)
2 TBS Coconut aminos, or Tamari, or Soy Sauce
2 tsp fresh root ginger grated
Sea salt
Black pepper
Coriander leaf to serve

Optional:
1/2 large Bell pepper (chopped)
2 tbsp Chives (chopped)
Julienned carrots
Steamed broccoli

Heat a tablespoon of olive oil in a large skillet or wok, over medium heat. Add onion. Cook for 5-7 minutes, until translucent. Add the garlic and cook for 30 seconds, until fragrant.

Increase heat to medium-high. Add the remaining olive oil and the chicken. Stir fry for 3-5 minutes, until the chicken is just golden. (Don’t overcook to avoid drying it out. You want it to be about 80%-90% done.)

Add the cabbage, and after a minute iof using bell pepper, carrot brocolli, and coconut aminos or tamari or soy sauce. Season with sea salt, and black pepper. Stir fry for 3-5 minutes, until the cabbage is tender. Garnish with chives and coriander leaf.

Dietcore healthy LUX

Too Much Light?

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// Excerpt and observasion from Dallas Hartwig – The 4 Season Solution – To understand our (lack of) light exposure further, we need to understand a couple of measurements: lumen and lux. Lumen is a measurement of light intensity (brightness) taken at the source of the light itself. As light travels away from its source, it scatters into the surrounding area and its intensity changes. Think about a bright LED flashlight shining directly into your eyes versus being fifty feet from it. Lux takes the lumens of a light source and factors in the area over which the light spreads, giving an indication of how bright, for example, a light source is in a particular room.

To give you some scale and perspective on lux readings, the light on a clear day in the summer can exceed 100,000 lux; on a dark and cloudy day in the same outdoor space, it can be as low as 1,000 lux. Full daylight but indirect sunlight can measure 10,000 lux. At night, with a full moon, it would be less than 1 lux. Sunrise or sunset on a clear day is around 400 lux. Now let’s compare these natural light scenarios to some typical artificial lighting. Bright office lighting comes in around 300 to 500 lux (comparable to sunset). An office hallway might be around 100 lux. A very brightly lit home living space might come in at a similar reading to the office but is more likely to be under 100 lux. That means that bright natural daylight is one hundred to one thousand times brighter than our typical indoor lighting. That’s a huge difference.

Linda Geddes, author of the book Chasing the Sun: The Astonishing Science of Sunlight and How to Survive in a 24/7 World, set about on an interesting light experiment in conjunction with sleep researchers from the University of Surrey (UK). Following the same argument that I make here, that our preindustrial ancestors lived and slept in tune with the light and dark cycles of the natural world, Geddes set about to live for four weeks with as little exposure to artificial light after sunset as practicably possible (in the context of having a career and family to manage). Part of her experiment involved measuring the intensity of her light exposure during the day.

On one particular morning, sitting in the park after dropping her children off at school, Geddes measured the light intensity at 73,000 lux. She took another reading at her desk once she arrived in her office, 120 lux. That is, the light in the environment she would be exposed to for much of the day was about one-fifth of the light intensity she might get immediately after sunset, and only a tinier fraction of what she would get if she were outside. Even moving to a desk closer to a window where it was sunnier, the light intensity was 720 lux—still over one hundred times less than her light exposure in the park earlier that morning.

Across the duration of Geddes’s four-week experiment, where she attempted to get more light exposure during the day, her average exposure between 7:30 a.m. and 6:00 p.m. was just under 400 lux in the first week of the experiment and as low as 180 lux in the second (but these were still increases from her preexperiment baseline of 128 lux). The experiment did take place in the middle of a UK winter when sunset occurred at 4:00 p.m. Nonetheless, the magnitude of the difference in light intensity between indoors and out is clear, being in the order of at least one hundred times less for the indoor environments, irrespective of the season.

Dietcore UK

Keto Plateau – Should you supplement L-carnitine?

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L-Carnitine is a natural compound primarily obtained from meat, and is one of the key mobilisers of fat from stored fat cells (adiposites) to muscles to burn for energy. However for L-Carnitine to be most effective in mobilising fat to burn for ATP we must keep certain things in mind:-

  1. L-Carnitine works best in a fasted state. Have it in the morning before any food or other nutritional intake like butter coffee.
  2. L-Carnitine will help mobilise fat from stored reserves when liver glycogen is burnt.
  3. L-Carnitine is a mobiliser of fat (it makes it available for your body to use) not the burner, so to burn the fat you still have to work for it. Try 20–30 min fasted cardio to deplete liver glycogen, and allow muscles to access fat stores for energy.
  4. L-Carnitine has other key functions which are beneficial apart from fat mobilisation. It’s a cognitive enhancer (specially the form Acetyl L-Carnitine), Anti-aging, anti-oxidant, and boosts healing of fatty liver disease.
  5. While extra L-Carnitine helps everyone, as its primarily available from meat, poultry, fish, and dairy it is particularly beneficial for vegetarians on keto due to the incomplete nature of essential amino acids in vegetarian proteins.

Carnitine is supposed to help fatty acids enter the mitochondria of the cell to be converted to ATP (energy). On a ketogenic diet, fat is the primary source of energy. However, our bodies are primed to use glucose as its main source of fuel. Carnitine may, theoretically, help with the transition given its purpose is to help use fat for energy.

It is better to work your way from about 500 to 2000mg daily, and then take a week off to reset the receptors for Carnitine. Also one can use Actyle-L-Carnitine intermittently. it works synergistically with Co-Q10 and Chromium supplements.

Sign up to know more about healthy Keto diet nusances and get a my list of key supplements and herbs that help boost ketosis and ensure you burn fat faster.

What happens when you take Berberine on Keto

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Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus. At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates.

Magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”  repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis.

Limited Dish: Italian Meat Pie

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Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat epellendus.  Ton provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae.

Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus. Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem.

Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur? Vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate.

Crispy Keto Calamari

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Ask your fishmonger to clean and slice the fresh squid for you, if you don’t want to do it yourself. Bags of frozen (and cleaned) squid are widely available.

  • 1/2 lb cleaned calamari tubes cut into rings
  • juice of 1/2 lemon
  • 50g Arrowroot powder
  • 1/2 tsp cayenne or spice of your choice
  • 1/2 tsp paprika
  • 1 tsp salt and a little freshly ground black pepper
  • 1/2 cup of milk
  • Refined olive oil (medium burn point) or organic cold pressed rape seed oil (high burn point) for shallow frying
  • Choose a home made meatball sauce, lemon wedges, or aioli (or quick – mayo with a crushed garlic clove), for serving
  • Side salad with olive oil, oregano, pepper and lemon juice dressing

Instructions

  • Soak the calamari in a bowl with the lemon juice for 30 minutes to tenderise
  • Preheat frying oil to 180 degrees C. I use a medium frying pan filled to about 3mm deep, but you can also use a deep fryer or a saucepan, no more than 1/3 full.
  • In a medium bowl, combine the arrowroot and spice mix. Add half of this mixture to another medium bowl. Place the milk in a third bowl. Place the three bowls on the counter in the following order: spiced arrowroot, milk, and spiced arrowroot.
  • Remove the calamari from the lemon juice, then dredge each piece in the arrowroot, shaking off any excess, then into the milk, shaking off the excess, then back into the second bowl of flour. Repeat with all the calamari.
  • Fry the calamari in batches for about 2-3 minutes a side if shallow frying or total time if deep frying, until golden brown.
  • Then drain in a bowl or on a paper towel and immediately salt the calamari generously while hot.
  • Eat!

Nutrition

Calories: 351kcal | Carbohydrates: 12g | Protein: 25g | Fat: 3g | Saturated Fat: 1g

Our Favourite Home Dishes

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inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur.

Our Special Pizza Dough Recipe

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Magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatu.

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis.

Limited Dish: Chutney Bruschetta

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Labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum. Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur.

At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae.

Why is the Margherita Pizza Famous?

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Magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur.

Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt neque porro quisquam.

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