Category Archives for "Nemo’s Kitchen"

Posts about my LCHF way of eating. Including keto and low-histamine recipes as well as updates on how this way of eating is helping my body heal.

Paleo-Ketogenic Breakfast and Snack Ideas

Paleo-keto Breakfast and Snacks BLOG

Some of the most common questions I get asked when people are considering the ketogenic diet is "What can I have for breakfast?" and "Which snacks can I eat?".

I have compiled a list of breakfast and snack ideas which I have enjoyed since I made my transition to Keto at the start of 2017. I hope these will inspire you.

You might notice, though, that after a while on this diet you will no longer be hungry in the morning and will be able to start fasting overnight like I do. Keto has certainly cured my munchies, I no longer need to eat every couple of hours like I used to and fast daily for 14 to 16 hours.

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Recipe for Fat Head, Keto Pizza & Toppings

Can you really have a movie night without a pizza? For months after I had transitioned to keto, I didn’t have any pizza. The crusts are loaded with grains which just don’t work for the ketogenic diet, so I was very happy when I stumbled upon this recipe. When I tasted it for the first time I almost cried. This recipe is flop-proof and tastes so good!Continue reading

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How to set up a macro tracking app for your ketogenic diet, part 2

Keto macros
This entry is part 2 of 2 in the series Getting Started on Keto

The thought of tracking macros scares many people into delaying their keto journey, but it’s really not as complicated at it might seem. There are some great tools available that make the whole process so easy.

Also, some people are not aware that you do not need to calculate your macros, you can just wing it and wait for ketosis and fat adaption to kick in. It might just require more patience and it certainly depends on the results you’re after and the results you’re getting from your chosen method.

If your goal with keto is to lose weight, then you could start losing in your first week, simply by switching to the keto approved food list! I would recommend, however, that if you’re aiming to treat ME/CFS or any other chronic illness, like I am, that you track from the start to make sure you become fat adapted as quickly as possible because that is where the ‘magic’ happens.

In Part 1 of this series, we looked at setting goals and calculating your macros. In this second part, we will look at how you can easily track your macros on a daily basis using some very handy apps. I will show you how to set them up. It is way easier than it seems at first!

Part 3 will be about which foods to eat and then in Part 4 I’ll explain how to plan your meals using these tools so you take all the guesswork out of staying within your macro limits.Continue reading

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Low Histamine Keto Meal Ideas, Week1, Oct 2017

Meal ideas wk1 Oct'17

It's that time of the week again! Time to start thinking about what we will eat in the week ahead. As most people who attempt a change in diet are aware, planning is essential if you want to minimise the chances of falling off the wagon.

In these posts, though, I do not plan ahead, but show you what I've eaten this week in the hope that thy will help you in your planning. These are my favourite meals from the past week, meals I can look back over in the future when I'm short on ideas. I hope they will inspire you too.

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My weight loss journey

How I lost 24kg BLOG

People with chronic illness often find it hard to lose weight and many wrongly believe that it’s useless changing their diet because they cannot exercise.

Most of my weight loss journey was without exercise, mostly bedridden, but still consuming decent meals daily. At one point even three cooked meals daily! It’s a slow process that requires commitment and consistency and I haven’t only lost weight, with diet changes, I am also no longer bedridden!

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Low Histamine Keto Meal Ideas, Sep 2017

Sept 2017 meal ideas

This is the first of what I hope will become a regular series on my blog: low histamine ketogenic meal ideas!

I had initially thought of doing weekly meal plans in advance and sharing them here with you, but my health doesn't allow for consistency like that and I've only ever managed the first post. So I have decided to rather post a round-up of past meals which you and I can scroll through for inspiration whenever we're short on foodie ideas. 

I hope that you will find this series useful, I was relieved to discover I'm not the only one who is in need of low histamine ketogenic meal ideas, there seem to be many people out there with similar issues. You are not alone!

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Histamine Intolerance, how I’m reducing my rashes and hives

Have you been experiencing itching, rashes or hives since changing your diet? Have you had no luck in identifying an allergen or trigger despite elimination diets and eating clean? If you have recently switched to a low carb diet, it is very possible that you are experiencing an allergic reaction, though you might not be allergic to individual items, it might be a little more complicated than that.

Something I recently discovered, which surprised me, is that people can be histamine intolerant. Many people aren’t aware that histamine is present on all our food, even the fresh, natural produce and meat you buy from your local supermarket. Not only can ingredients contain histamine, but some liberate histamine already present in the body.

Histamine is a compound that is produced by our bodies as well as by the bacteria that grows on our food as it ages. It is released when there is inflammation or an allergen introduced to the body. It has healing properties, but some people are sensitive to it. Anybody who has ever suffered from seasonal allergies will know what that feels like.Continue reading

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Paleo-ketogenic Bounty Bars Recipe

Keto Bounty Bars

I often get asked about the recipe for these delicious treats. When you switch to a paleo or ketogenic way of eating, it is often difficult to come to terms with losing many of your favourite snacks. Finding clean alternatives to snack on is usually very difficult because they either taste nothing like the original or just downright awful! Bounty bars were one of my favourite chocolates, so I was very happy when I first found a recipe for them.

I have no idea where the original recipe came from, but I have made these so many times and changed the recipe a few times, so I will share my own version of these, which I am using now. I love them!Continue reading

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Allergic reaction: hives and itching


I went to the doctor again this week. This is the fourth doctor I’ve seen about my itching. She was lovely and also thinks it’s an allergic reaction after examining the bumps with a magnifying tool. She initially thought folliculitis, but changed her mind upon inspection.

So I’m taking Fexofenadine and Ranitidine daily for the allergic reactions I’m having constantly. They don’t go away anymore. They used to just last about an hour then go away, this week has been non-stop.

Hives, rashes and insane itching and burning. It’s now all over my body. It calms down at times and then flares up after meals and with heat and stress. So if I’m in bed it flares, and dressed too warmly, sit in the sun, argue with somebody or eat certain foods, etc.

Doctors seem to be certain it’s allergies, but haven’t sent me for any tests yet. So still unsure what’s causing it, though the low histamine diet did provide some relief for a few weeks.

The current flare started after reintroducing a couple of things last week. Going to have to stop them again and see if it subsides.

This morning the hives and itching woke me at 4.20 and I was scratching non-stop for about 2 hours before I fell back asleep. The sun was already rising.

I then woke again with another flare around 9. It’s past noon now and it’s still quite itchy and the hives are not subsiding yet.

It’s super debilitating. Being so itchy that you can’t think straight or do anything but rub or scratch your skin all over because you need relief, even if it causes pain, the pain is a distraction from the itching. I now have bruises all over too from scratching so hard.

This of course means I’m exhausted because scratching requires physical exertion which causes payback for anybody with ME/CFS. So as you can imagine, I’ve not been very productive for the past week. Spending most of my energy on scratching, digesting a meal and then scratching again…

Distraction is my best weapon at this point as the pills aren’t really taking it away yet. So I’ve been watching a lot of Netflix and TV this week. It does help to keep my mind off it.

I added apples and sweet potato to my diet in small quantities this past week, although they’re not Keto friendly, but they contain quercetin which is a natural anti-histamine. I’ve also added thyme which apparently helps prevent anaphylaxis.

Have you ever gone through anything like this? How did you relieve the itching? Any help or advice would be greatly appreciated.

UPDATE: find out how I’m reducing the itching as well as the rashes and hives that later appeared, here.

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