bacon wrapped salmon

bacon wrapped salmon

I just so admire Marty Kendall’s work on his FB page and blog.

Optimising Nutrition

I found this particular bacon wrapped salmon recipe here (short demonstration video included).  It simply contains salmon, bacon shallots, olive oil, baby spinach with some salt, pepper and mustard!

This recipe has a good amount of fibre with the spinach and has only 9g net carbs. The insulinogenic ratio is fairly low at 22%.

With the shallots and spinach, along with the nutrients in the salmon, the vitamins and minerals score is high.  And then with protein from the salmon, bacon and the spinach it gets a great amino acid score.

Problem for us is that we can’t get non-farmed Atlantic salmon in Australia, so we try to get wild caught deep sea fish that isn’t pellet (grain) fed.

I also get some canned wild Alaskan salmon for lunches (or sardines which are cheaper) which is a great way to get some fish and omega-3s.

Hard to believe that something…

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is the insulin response to protein dose dependent?

is the insulin response to protein dose dependent?

I found this interesting.

Optimising Nutrition

The observation that protein requires insulin initially appears to conflict with a number of studies and anecdotal evidence that suggest protein does not have a significant effect on blood sugar. [1][2][3]

I think there are two issues to consider.

Firstly, a healthy non-diabetic will be able to deal with the blood glucose rise caused by gluconeogenesis due to protein, hence the overall blood sugar rise may not be significant.

However type 1 diabetics certainly do see a rise in their blood sugar levels that they need to cover with insulin between three and five hours after eating.  The picture below shows how a well controlled type 1 will give small additional boluses as they see they blood sugar rising due to protein.


If you’re metabolically healthy  the blood sugar rise and insulin secretion due to gluconeogenesis after a large protein meal may not be cause for concern.  However if you…

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#2015HereIAm … #LCHF #Banting @FatSecret Losing slowly

Just a quick report back. As of this morning, I am 4.5kg (a fraction under 10lb) down since Christmas day. Exactly 3 weeks ago, so this loss equates to 1.5kg (just over 3lb) per week. This is very good going for me and also the maximum that is wise for someone my age or, in fact, any age!

How have I done this would be the logical next question! ..?… Smile  Regrettably there are no magic potions despite many assertions to the contrary. I could sum it up by advocating 1) Mindful eating; 2) Water, water everywhere; 3) A food diary.

*Mindful eating*: Being really aware of what I am putting in my mouth. Making a conscious decision to ‘cheat’ sometimes. Resisting the temptations on my dining-room table – at lunchtimes in particular. We have a business colleague (M) who shares our offices here at home. WJJ makes lunch for the three of us daily. Fortunately in summer time that usually consists of good deli meat and salads. I use a good slather (?) of my own mayo and often 1 or 2 Life Bake toasts as well. WJJ and M will often have seed or wholewheat rolls and I respect their choice.Now, if I was confronted with soft, white hotdog rolls each day I might be tempted… !  I’m really lucky that WJJ is an early riser and I mostly get a breakfast of bacon & scrambled eggs cooked in butter. The day always starts with Kronung or Nescafe coffee & Clover cream to wake me up!

*Water, water everywhere*: I have had some challenges with drinking plain water. Without a flavouring of some kind. I used Slimsy or Sweeto and I really miss them. The Banting way does not use artificial sweeteners other than xylitol, erythritol or stevia. I bought a few small appliances to keep me on track and one of them is a Sodastream machine. My drink of choice is plain soda-streamed water. Sometimes with fresh lemon slices.


*A food diary*  Over many years, I have been advised by dietitians as well as my doctors to keep a food diary or food journal when on a weight loss regime. At one time, I even created an Excel workbook which enabled me to record all the Weigh-Less portions I was eating. The formulas even turned red when I went over the limit of any particular measured nutrient! Haha! I suppose I could still locate that workbook in the bowels of my PC somewhere. Banting, the RMR (Real Meal Revolution) version of LCHF eating, does not provide rigid plans and portions to be eaten. This has caused huge consternation for the “quick fix” seekers. I will go into this in future posts. Some aspects of the Banting craze in South Africa are causing me, and others, concern.

Being a number cruncher, I use digital means to record my food intake. And, believe me, it’s not half as much PT as one would imagine. I will be posting a series of “FatSecret” posts, detailing how I effortlessly incorporate a digital food diary/journal into my daily routine. Watch this space.

In a nutshell, I am trying very hard to only eat what I can measure, preferably unprocessed fresh food without packaging. Noakes advocates for this repeatedly and much of his exhortations are getting lost in the madness that is Banting/LCHF in South Africa.

Have a great day 🙂  I’ll be back! Just wanted to share a small victory along this tortuous path I am travelling.

#2015HereIAm … Just for today #LCHF

This is a text clipping from Libby’s (Ditch the Carbs website) post today for the New Year.

“New Year New You – Imagine yourself 6 months from now. Make 2015 your year to go sugar-free and low carb. Read the pages, and try to commit to even just a month to begin with. Get as many friends as you can to go on the journey with you. Be the best you can be this year. New Year New You.”

There are probably many of us so addicted and carbohydrate intolerant that to commit for a month may be too far a stretch.

What about the old “Day by Day” strategy? Just for today.
Just for today Bant 100%.
Just for today.

Surround yourself



Next step in Cor’s Banting Christmas Trifle preparation!

Banting Core

Google ‘home made custard’ and you find several recipes.
For example:

All you need to do is ‘Bantingfy’ the ingredients:
1 cup Milk/Cream (or mix it half/half)
1 vanilla pod (or 1tsp vanilla essence)
2 egg YOLKS
2 Tbsp Xylitol

Heat the milk/Cream till just under boiling point with the vanilla pods (if you use essence wait with that till the end)
Seperately beat the egg yolks and the xylitol
Slowly, bit by bit, add the hot milk to the beaten mixture while still beating vigourously!
Put it back on a LOW heat for a number of minutes – stirring continiously. It will thicken after 5 or 6 minutes.

Recipe makes one cup of custard… Double/Triple the recipe as needed.Screen Shot 2014-12-21 at 3.41.19 PMScreen Shot 2014-12-21 at 3.40.31 PMScreen Shot 2014-12-21 at 3.40.14 PM

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LCHF Lemon Meringue Pie… AKA LMP OMG!

LCHF Lemon Meringue Pie… AKA LMP OMG!

I just had to reblog this from fab website Fatmandoo!


For a long time now I’ve had a desire to grow my own produce and be more self sufficient. The ‘River Cottage’ lifestyle is my dream! However at present I rent a house in suburbia with no room to plant veggie gardens or run chooks. So late last year I decided to build some mobile planter boxes / privacy screens for the front yard. I planted dwarf citrus in them along with herbs and some flowers. Well today I was able to ‘harvest’ my first fruit from the lemon tree.

So when life gives you lemons make LCHF treats 😉

LCHF Lemon Meringue Pies!
There’s a few steps involved in these little babies but well worth the effort. I’ve broken it down into the components.

Pie Crust Shells:
Preheat oven to 180°C
Melt 100gms Grassfed Butter, set aside to cool a little.
Mix together 1 Cup Hazelnut Meal, 1/2…

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