Bacon, Egg, Avocado and Tomato Salad

This recipe is based on on one from Marks Daily Apple blog. It is a delicious filling warm salad and so quick to make.

INGREDIENTS – 2 SERVINGS

Egg, tomato, avocado and warm bacon salad

  • 1 avocado, cut in chunks
  • 2 hard boiled eggs, cut in chunks
  • 1 small tomato, cut in chunks
  • 2 strips bacon,
  • Salt and pepper, to taste

Carbs: 4.5g approx per serving
Phase: All phases Continue reading

Why ‘Everything in Moderation’ doesn’t work

Addictive high carb foodsI’m sure, like me, when you tell people you are on the Atkins diet – after telling them the foods you no longer eat (or want to eat for that matter) – they shake their heads in disbelief and mutter something about ‘everything in moderation’. It’s a favorite line from dietitians and health professionals everywhere too. You’d be forgiven for thinking that something terrible might happen if you don’t reintroduce sweets, pizza, bread or fizzy drinks as soon as possible. So is this good advice? Is it a bad idea to completely eliminate some foods?
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New Irish food pyramid – any basis in science?

Ireland's new Food Pyramid - 2016

Ireland’s new Food Pyramid – 2016

Food Pyramid 2012

Food Pyramid 2012

The Food Pyramid on which Irish dietary guidelines has been revamped. At first glance, it looks like an improvement but as they say – the devil is in the detail. And if the Irish population were to adopt it wholeheartedly – would the health of the nation improve and would it help us head off the looming obesity crisis? Currently we are set to become the fattest in Europe by 2030 according to the latest projections of the World Health Organisation (WHO). According to these projections 91% of Irish men would be overweight or obese and 83% of women. This would obviously have a dramatic effect on our already over burdened health services with the corresponding increase in related illness for example heart disease and type two diabetes. Continue reading

Mother weans baby on to Atkins!

Small child eating meatWhat mother would do such a thing? And how overweight is her baby that she’s trying to put him on a diet so young? And what about all that meat? And surely he should be eating cereal and baby rice? Isn’t it dangerous?

At least these are questions you might be asking if you believe some popular Atkins myths and common misconceptions about LCHF (Low Carb High Fat) diets..
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Low Carb Cauliflower Pizza

Low carb cauliflower pizzaCauliflower Pizza is one we’ve had on our list to try for ages and we finally made it recently. It’s a much healthier option than regular pizza and was surprisingly good. Also not difficult at all especially if you have a blender – we do and we use it most days. (A tip someone gave me was to leave it on your kitchen counter – that way you are more likely to use it). This recipe is based on this Cauliflower Pizza from Popsugar, You can leave out the cheese if you need to make a dairy free version and it still works well. Just top with your favorite toppings.

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Is fruit allowed on the Atkins diet

The ‘5 a day’ campaign has been so successful that anyone you ask on the street would tell you that we should all be eating five portions of fruit and veg a day. Fruit is practically the default health food. So is this true and is fruit appropriate on a low-carb diet like Atkins?

Is fruit appropriate on Atkins?

Fruit on AtkinsSo to answer the question on whether you can eat fruit on Atkins –  it depends on your individual carb tolerance and whether you trying to lose or maintain your weight. Fruit contains fructose which is a natural sugar. However, natural or not, it is still sugar to your body and like all other carbs it is converted to blood sugar and used as fuel for the body, with any excess stored as fat. Continue reading

A new report by world experts urges us to Eat Fat and Cut the Carbs

A report entitled “Eat fat, cut the carbs and avoid snacking to reverse obesity and type 2 diabetes” was published by a UK charity called the National Obesity Forum (NOF) on Sunday 22 May. It has caused quite a controversy with Dr Alison Tedstone, chief nutritionist at Public Health England saying that it “irresponsible and misleads the public” and other nutritionists making similar statements.

Healthy saturated fatsThe paper, drafted by authors from around the world, was coordinated by Aseem Malholtra, a UK cardiologist who has been a leader of the anti-sugar movement. It’s authors include Dr Robert Lustig, who has been one of the leaders of the anti-sugar movement in the US and NOF chairman Professor David Haslam. Continue reading

Homemade chicken and beef stock

In last months recipe for Chicken Chowder, I mentioned that you could make your own stock. This post is going to tell you just how and why you might want to do that.

Homemade Beef StockIt is possible to just buy stock cubes in the supermarket though its difficult to find any that don’t contain added sugar. Why stock cubes need to have sugar added to them is another story!? Despite the added sugar, the amount of carbs per 100ml is generally very low and making your own soups etc with shop bought stock is obviously much preferable to buying ready made soups.

However, when I tried making stock recently and realised just how easy it is and when I read about the amazing health benefits of homemade stock, I thought it well worth the effort. It is fantastic for people with arthritis, skin issues, problems with bones, inflammation in the gut and more. See more on the benefits of homemade stock and bone broth here. Bone broth is similar to stock except that it is usually simmered for 24 hours whereas it takes about 4 hours for stock.

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How to read food labels

Reading a food label on food packaging

Reading a food label on food packaging

On the popular Sugar Crash documentary aired on RTE earlier this year, a comment was made that you need to have a degree in nutrition and a magnifying glass to read food labels! Well this article should take the mystery out of it and you certainly don’t need to be a nutritionist to do your weekly grocery shop when following Atkins! Continue reading

Chicken Chowder

This recipe for Chicken Chowder is a variation on the one from the New Atkins New You cookbook and uses chicken and cauliflower instead of the traditional clams and potatoes used in chowder. You can buy chicken stock but a far healthier option is to make your own. So if you’ve had roast chicken for dinner, throw the remaining carcass into a pot with some vegetables and herbs and simmer for a few hours. See this recipe for an easy chicken broth recipe.

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Atkins is individualised

An important aspect of the Atkins diet that is often not understood, is the fact that it is individualised. By progressing through the four phases, you discover which foods you can eat and how many grams of carbs you can eat a day and still lose weight. And once you have reached your goal weight, you will know how many grams of carbs you can eat a day and remain at your goal weight – for good.

If a man is not faithful to his own individuality he cannot be faithful to anything - Claude McKayThe amount of carbs an individual can eat and maintain their weight loss will vary considerably from one individual to the next. It depends on lots of factors from how carb intolerant you are, your metabolism, your genes, medical conditions and your level of activity. However, before you read that list and think, “I can’t do anything about my genes/metabolism or certain medical conditions”, Atkins will still work once you keep to the Acceptable Food List and reduce the carbs sufficiently. This is evident once you understand how Atkins works. Continue reading

Chilli Con Carne

Chilli Con Carne is a real favourite in our house. It’s also an easy recipe to make and one where you can easily double the ingredients and make enough for the following day as well. If you don’t like hot food, just go easy with the chillies or leave them out. With the red kidney beans, you can buy them in tins in most supermarkets. Otherwise if you buy dried kidney beans, you just need to remember to soak them in water the night before. Then you usually need to boil them for about 10 minutes and simmer them for roughly an hour. Continue reading

Sugar Crash documentary – a review

Most people know that sugar is bad for your teeth, but so many people are unaware that it is the primary culprit in piling on the pounds and especially the fat that accumulates around our middles. Hopefully the recent documentary aired on RTE1 called Sugar Crash will help correct this huge misconception. It was an excellent documentary and I think an eye opener for many people. You can watch it here:

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Roast vegetables

Roast Vegetables

Roast Vegetables

Roast vegetables are a great option on Atkins and go well with many meat or fish dishes. For instance you can have them with roast duck, lamb or beef. Just put your meat in the oven and add the vegetables about 40 minutes before the end (or less depending on the type of vegetables you choose). Continue reading