Recipe: Resistant Starch

Resistant Starch, what?
Hopefully your eyes are not glazing over at the thought of discussing food science! Yes it is a thing and believe it or not, I did take a food science class in college. This science is quite nifty. Take 3 cups of water with 1T coconut oil, bring to a boil, add 1-1/2 cups of rice, cook until done. I have gotten to where I cook my rice in the crock pot. Once the rice is done, place in the refrigerator for 12 hours. The chemical reaction of the coconut oil and rice with the refrigeration produces rice with half the calories. Yes you can heat it without altering the benefits. Your body will only absorb about half of the calories! Yeah! What a great magical way to cut your carbs in half!

Intermittent Fasting

Fasting is not something you think about when creating an eating plan, but that is exactly what it is – periods of time when you are not eating combined with shorter periods of time when you are eating. It’s simple, healthy and effective. We’ve all heard that “not eating is super unhealthy”, but when was the last time you set the alarm to get you up at night to eat? Fasting is something we do every day.Our bodies were designed to perform during famines with increased focus and energy to allow us to find food. The food companies cannot make money if you are not eating, so they have fed us the lie that we need to eat constantly, which feeds their wallets and degrades our health! There are many hormones and processes the body experiences only when fasting that are super beneficial to our health, but we rarely experience in the “always eating” world we live in. If you have an interest, don’t take my word for it, do a bit of reading and decide to experience some health benefits as well as your clothes fitting a bit looser. 

A few great books on the subject are by Gin Stephens – DELAY, DON’T DENY and FEAST, FAST, REPEAT.  Dr Jason Fung goes into the science in THE OBESITY CODE.

Getting started is easy: extend your overnight fast skipping breakfast, and eat smaller portion, low carb for lunch, and a sensible protein and veggie dinner, then stop at a fixed time a few hours before sleeping. From there, extend it to include lunch time and open a “window of eating” of 3-4 hrs for dinner, and you will see and feel the results.

Recipe: Greater Grilled Cheese

Greater Grilled Cheese

Single serving, double if you are having lunch with your honey

Mix together the riced veggie, spice, and egg.  Form into patties on plastic wrap or wax paper, I make mine bread shaped. I make sure each patty is on its own piece of plastic wrap and used the plastic wrap to help me put in in the skillet I have sprayed with oil.

Heat up a skilled, add nonstick spray.  I have actually put coconut oil in a spray bottle lately to get the good fats without the processed oil.
Place cauliflower bread shaped patties in the pan,

cook until golden.  Flip one patty,

Add the cheese to the cooked side now showing. Place the non turned patty cooked side down on top of the cheese.

Continue to cook, flip over and  until golden brown all.

Cauliflower Grilled Cheese

Broccoli Grilled Cheese

This health veggies sandwich makes a great Saturday afternoon lunch.

The cheese holds the patties together to make a great sandwich you can pick up and eat.