I know we’re already SUPER excited about all the great food we get to eat while on a Ketogenic “diet” (for want of a better word) but this will BLOW your tastebuds away! On a lazy Sunday afternoon, I got into experimenting with some flavours and combinations just to see what the end results would be. Have to say… OMG! Nom, Nom! (and that’s about all I could say through my satiated cheesecake smile.) Hope you enjoy it too!
INGREDIENTS (approx… because that’s how I roll when cooking…)
About 70gm almond meal
1 tbsp organic Cacao
2 tbsp granulated xylitol
80gm melted butter
250gm cream cheese softened
80gm pure double cream (Malaney)
1 pkt Pruvit Swiss Cacao Max (exogenous ketones – scroll down for 2nd rate substitute…)
1 Tblsp ground Xylitol*
1/2 tbsp organic Cacao
1 tsp vanilla essence
250gm cream cheese softened
80gm pure double cream
1 tsp cinnamon
1 tsp vanilla essence
2 tbsp ground xylitol
Just remember, this is Keto so “high quality fat” = VERY SATIATING…. Your eyes WILL be bigger than your stomach so start smaller than you think with slice sizes! Enjoy…..
Hack to replace Pruvit Swiss Cacao Max: Add an extra tablespoon of Cacao and ground xylitol. Unfortunately, your cheesecake won’t have exogenous ketones working for you to burn fat for fuel BUT it’s all good – you ended up with a delicious, satisfying and healthy cheesecake anyway. OR you can get yourself some ketones here: in8.shopketo.com
Xylitol: 1. Don’t eat too much, it’ll make your bowels speed up! It’s a sugar alcohol (which means it’s neither a sugar or an alcohol) and draws water into the bowel. It is not absorbed or utilised by the body and originates from the bark of a tree – so has been used as a safe sweetener for thousands of years.
*Ground Xylitol: To make it more pleasant in your cheesecake, simply use a coffee grinder (or similar) to grind the xylitol granules for a few seconds to a consistency of icing sugar. Leave it granulated in the crust – gives it a great texture!
We had such an amazing night last night at the Keto Cooking Demo – if you missed it, you’ll be kicking yourself! One of the post-meal delights was these incredible keto cookies. This recipe was adapted from www.ketosizeme.com, so – credit goes to the team over there. (Credit also for the photo because we have none left to take a photo of! :o)
So, here’s the recipe for these delectable, melt-in-your-mouth taste sensations!
2 cups Almond Meal
1/2 cup salted Grass-fed Butter
1.5 tsp Vanilla Extract (preferably not imitation)
1 .5 tsp ground Cinnamon
2 tblsp Xylitol
1. Preheat oven to 150 degrees C.
2. Add all ingredients to a mixing bowl and mix until well combined.
(You can do this in a Thermomix – Speed 7 for 20 sec)
3. Roll into desired sized balls and place on a greased cookie sheet/tray.
4. Place in oven and bake for 5 mins.
5. Remove and press down all over with a fork to flatten.
6. Bake for a further 18-20 mins.
7. Cool on cooling rack for at least 5 mins.
8. Store in airtight container for up to….. actually, forget it. They’ll all be gone in no time!
Today I had a follow up Body Composition Analysis Scan. If you’ve never had one, they are a great insight into the “best guess” of what your body is made up of: muscles, fat, visceral fat, water, bones etc… Today, my scan was WORSE than the one I had last month and I got really excited!
What could possibly be good about a worsening body scan???
Let me explain…
I was really excited for two reasons. Both of which were things I had been “teaching” others and “saying” to patients for years. I also have an understanding about a certain biological change that happens in different seasons which might even show that my changes are in fact a “healthy” response. So, here goes:
Scan 1 taken March 27th at 5:58am (pre-prandial):
At this stage, I was doing really well on a ketogenic diet combined with daily Keto//OS (exogenous ketone) supplement. [By this stage, I’ve lost 7kg and gone from dehydrated, above my ‘normal’ BMI and Body Fat % range with a metabolic age of 56… now 39! WooHoo! If you want to see this scan, you can see it on my Facebook Page: Dr Linda – Chiro]
Needless to say, I was pretty chuffed. But things in my life were about to change up for a bit…
Bring on Scan #2 taken today (24/4/17) at 9.15am (pre-prandial):
First thoughts for most of you: “Oh Dear!” But for me…. it was a Eureka moment!
Yes, my body fat percentage went up (still in the green), I was a bit more dehydrated. My metabolic age, closer to my biological age at 46…. but did you notice?
MY WEIGHT AND BMI WENT DOWN!!!
I’d lost another 1.2kg during the month.
So, what happened???
Well, during the month of April, I made a decision. My daughter came to visit for the month, it was Autumn (I’ll allude to that later) and Easter was upon us….. The decision I made was to allow one food group back into my life. Not in a big way at all. Perhaps 3-4 servings per week. And that was enough to make the change. The food group???? Grains!!
I partook in some servings of sourdough toast, croissants and some hot crossed buns (organic where possible). I also missed exercise for 7 days out of the month. (Normally, I try to move my body daily). I have been preaching, teaching, lording and parading about the benefits of the low-carb, high (quality) fat diet for years… and here was the evidence right in front of me! I hadn’t even had a lot of grain in comparison to the SAD (the aptly acronymed, ‘Standard Australian Diet’). But as a pro-inflammatory food, it doesn’t take much grain (or sugar) to destroy your health.
Now, the other reason I am a bit excited is, that according to the epi-paleoists, seasonal eating is a good thing. In fact, the only time a human should eat some grain is during Autumn (told you I’d get back to that!) In Autumn (as it is here in the southern hemisphere right now), we should be increasing our omega-6 intake just a bit and gaining some quality brown fat to prepare us for the cooler months ahead. This allows us to survive the cold of winter and to allow our cell membranes to remain flexible.
I know most of us these days don’t need to worry about freezing to death anymore and we all have heaters in our houses BUT being cold adapted during Winter is still a very important physiological process we need to undergo as humans. Based on my new Body Comp Analysis…. Perhaps I’m on my way to being ready!*
The BONUS information I got out of this scan: My weight went down and my BMI improved! This information was GOLD!!!! Had I been like 99% of the population and been judging my health on the bathroom scale, I would have been doing a happy dance around the house this morning. High-fiving strangers and serenading my favourite, up-beat motivational tunes to the kids. Totally unaware that technically, my health was skyrocketing in the wrong direction! Moral of the story: Never rely on your bathroom scales! Get a Body Comp Scan (or even more accurately, a DEXA scan) and then get a plan on how to change the next reading you have.
Here’s the break down of what happened: Muscle vs Fat 😮
How scary is this? You can clearly see that on my healthy keto diet and daily Keto//OS, my %Body Fat was steadily declining and my Muscle Mass gaining. Throughout April, massive positive health gains were lost!
Even more scary, the bathroom scales (my overall weight) went down so if I had been relying on that alone, I would have thought not only had I gotten away with eating the bad foods but I had lost weight and perhaps, keto dieting was over-rated and lulled myself into a false sense of security.
Well, fortunately for me, I know very well how to fix this. I’m also embarking on a 9-week challenge from today. You’re welcome to join me on the last 8 weeks if you like, starting next Monday May 1st. More information is available here: in8.keton8.com/au
I will be eating ketogenically (low carb, high quality fats & NO Grains or sugars) and having 2 sachets of Keto//OS Max Formula ( the most bioavailable source of exogenous ketones) per day. I’ll be back on the BCAM soon to check my progress and be adding some more epi-paleo tools along the way. Check in with my Facebook page to see what they are, why I’m doing them and how it all turns out in the end!
Happy & healthy!
Dr Linda 😀 xx
*I’ll be blogging on cold adaptation soon, Stay tuned….. it’s vitally important!!
As we’ve all be hemmed in by the weather, I have taken this rare opportunity to grab some of the cool things out of the cupboard and make some keto-friendly snacks! Check out these super simple and delicious Peanut Butter-Cacao Keto fat Bombs…..
2 tbsp peanut butter
Add 1 tbsp coconut oil (in liquid form)
then 1 tbsp of heavy cream
1 dessert sp of cacao
a shake or two of allspice
and two scoops (they are tiny) of super concentrated stevia powder (or you could use 1/4 cup erythritol)
good pinch of himalayan salt
Mix thoroughly. Put into moulds and freeze for at least 10 mins (if you can wait that long).
Lick bowl, spoon etc for good measure as you’re cleaning up. This is an essential requirement of the recipe!!!
Ketogenic diets are finally making their way to the consciousness of our community. This super yummy way of eating has been cited as stimulating fat metabolism aiding in fat loss, enhancing brain/neurological function, and providing sustained energy. There’s lots of great info on the web – be sure to google it and see if it’s something you’d like to try. Also, you can now ingest ketones (the active chemical produced by your liver when your body is running in ketogenesis) saving you the stress of sticking to a super strict eating regime. Personally, I eat ketogenic as much as possible to support my body AND take exogenous ketones daily. If you’d like to know more about the KetoOS product, you can get in touch with me at firstname.lastname@example.org.
Enjoy the rain!
A few years back, I was hooked on the cauliflower pizza base. It brought one of my favourite foods back into my life – PIZZA!!! However, it takes a lot of work to create the perfect cauli-base. If not quite done right, they crumble, get mushing and although they may look like a pizza, the convenience factor on a scale on 1 to 10 is -3! But fear not! Pizza is now BACK on the menu – faster, easier and high quality fat/low carb! Check out this beauty:
Anyway, how to we make this super-amazing, nutrition-bomb of energy? It’s really simple – 4 ingredients and a few herbs…. takes 10 minutes and 12-15 mins in the oven…. here’s the full story:
Fathead Pizza Bases:
Pre-heat your oven to 220oC
Place 170gm Mozzarella Cheese & 2 tblsp Cream Cheese in a glass bowl and microwave on high for 1 min.
Stir the mixture until smooth
Add 85gm Almond Meal, 1 egg a pinch of salt and perhaps some herbs (rosemary, oregano, basil)
Mix well and stir until it all balls into a dough
Wet your hands and turn out onto baking paper – I usually split this into 2 small pizza bases but you could just make a big one.
Pat out on baking paper (on pizza tray) to desired thickness/diameter – it makes an awesome thin crust!
Prick with a fork all over
Place in pre-heated oven for 10-15mins until golden brown. CHECK it periodically…. if it’s bubbling up – stab with fork again!
Remove from oven and top with all of your favourite pizza ingredients!
******BONUS****** You can use the same recipe to create Keto-crackers (just need to cook them a bit longer and let them cool) Perfect for when you want to eat your grass-fed butter, cream cheese, keto dips or homemade nut butters and you feel weird just eating them straight out of the container/pack! *********
Let us know how your pizza turns out!
Peace, love and keto,
In 2013, a brand new V8 Supercar team took the track, and they did so with the help of Chiropractic care! Erebus Motorsport, owned by the first female racing team owner, Betty Klimenko went from an idea to having 3 cars on track in almost 100 hectic days.
I first met the then CEO of Erebus, Ryan Maddison at Christmas time in 2012, and he was concerned that the pace the team was going at, preparing the cars for the first race was ruining not just his health, but the health of his team too.
Racing, like life, is often a mad dash just to get to the start of something. In this case, the team was working night and day developing the 3 cars to exacting standards, and to be as fast as possible – and they had just 100 days to get it done.
That is crazy!
The team liked the idea of having Chiropractors on the team, and they were very open to trying a new way of managing their health needs.
Once we explained how the brain controls the body through a free functioning nervous system, and how chiropractic adjustments can help the spine (and hence the nerves) move and function better, they were convinced it was the missing link.
For the next three years, I worked alongside a colleague as part of the Erebus Chiro Team. We traveled to the race weekends all around the country, we looked after the drivers and the staff here on the Gold Coast. We helped to keep the team in some of the best shape of any on the circuit.
Injuries were very few and minor. The team recovered quickly, and the drivers felt like their reflexes improved after an adjustment too.
So here are my top 5 tips for optimal performance that I learned during my time in the Supercar series:
1 – If you expect a lot from your body, then your body also expects a lot from you. Look after yourself with ‘pre-hab’ and ‘rehab’ routines that maximise your speed, flexibility and endurance.
2 – Your body needs a properly moving and functioning spine in order to work efficiently. Regular Chiropractic check-ups and adjustments throughout the whole racing season will keep you in great working order, and identify any issues early.
3 – Listen to your body signals. Your body tells your brain what is going on, when there is a problem, and even sends subtle signals about what to do to fix it – you just have to either know how to listen, or recruit the help of a “interpreter” (we can help you there!)
4 – Great nutrition is vital. If you don’t feed your body with the right nutrients, it cannot heal you and repair from injury or illness. Great nutrition is more than just calories in and calories out! The same number of calories from vegetables is not used the same by your body and if those calories came from sugar. We have some awesome resources at Elemental that can help you get this sorted easily.
5 – You must, must, must move your body regularly. Even the engineers who used to sit for the whole race in front of their computers, now move more regularly. They feel the benefits, and so can you. Sitting has been identified as so detrimental to the human spine it is akin to how bad smoking cigarettes is for the lungs! Move! Anyone for some hot yoga?
So there you have it, 5 straightforward tips that can have you functioning at your best in the race of life!
Just remember life is an ‘enduro race’ not a ‘sprint’, so if you want to go the full race distance come in and talk to us about your best plan to get there.
~ Dr Adam Smith – Chiropractor
As summer bears down upon us, so does the humidity. As hot yogis, we LOVE the humidity as it helps us feel sooooo much more supple and flexible but it comes at a price…. a whole lot of sweat. In that sweat is not only water, but electrolytes and toxins. We only want back the electrolytes and the water, thanks.
First, we need to bust a myth: “Drinking 2-3 litres of water a day is the best way to hydrate”. The fact of the matter is there are plenty of people doing this and they remain largely dehydrated! The water is not really being well absorbed or utilised by the body but rather going straight through the system. The cells themselves become dehydrated and we are confused as to why our efforts are in vain.
Water is more rapidly absorbed into the bloodstream from the digestive tract, and into the cells when either certain salts, minerals and/or sugars are also consumed at the same time. This means that there are actually better ways to rehydrate rapidly than just drinking water alone. So, here’s the 3 quickest ways to hydrate, energise and be ready for your next class.
Yoga practice can be a tricky thing. The balance between striving and self-compassion, expansion and non-attachment. Wherever you explore yoga, there are paradoxes abounds. It is human nature, however, to want to improve at whatever we undertake, and yoga is no exception. So, how do we ‘raise the bar’ on our yoga practice?
The most important ingredient in improving our ability in anything is consistency. Just showing up consistently to class three times a week – over the course of a year, there is no choice for you but to improve. You learn more, you hear more and experience more of what yoga really is – both physically and mentally. The Elemental-series, always being the same sequence creates fertile ground for rapid improvement and the rare chance to master postures and build patience, focus and mastery of those vital postures.
Secondly, any great coach will tell you, modeling is a powerful accelerator when you want to learn or improve any area of your life. Find someone who can already do or has already mastered the outcome you are going for. For some of us, we dream of the perfect arm balance or standing split as we see on Instagram but perhaps you just want to work out how to benefit from padahastasana (hands-to-feet pose) whilst dealing with a pesky hamstring injury. Of course, you can ask your teachers for their input from their experience. More effectively, ask someone who has been there before. Perhaps there’s even a video tutorial online. It pays to become curious and always have that ‘next level’ to aim for. This will prevent stagnation in your life-long
practice and even better, an enthusiasm for ongoing growth.
The third factor is invest in yourself. Take the time to attend classes lead by expert teachers even if their experience and practice seem so far off your current level of skill. These ‘gurus’ did not start out as such and often have worked hard to get their practice to its current level. In their passion, they discover new things about the workings of the human body well beyond the standard instructions in a class. Through their journey, they can offer valuable insights into the postures, where people most commonly make mistakes and how to modify things for different body types, sizes, ages, skill-sets and even, injuries.
During a regular class, it can be tricky for teachers to divert from their sequence to assist every student so Masterclasses, Posture Clinics and Workshops provide the perfect environment to explore, ask questions and dissect the postures to be more effective. I have never attended an event with a guest teacher and walked away none the wiser. Even to this day I feel so inspired to have practiced under the great teachers such as Craig Villani, Jenelle Leat, Lucas Miles, Gregory Dunn, Esak Garcia, Emmy Cleaves to name just a few.
Watch our events for all upcoming Masterclasses and events, including some international guest teachers.
This November, Jenelle Leat is presenting over 3 amazing workshops – not to be missed. Click here for tickets.
Can’t attend all three? – No worries, you can purchase one class at a time HERE.