Tag Archives for " Paleo-ketogenic "

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

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

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!

One thing I have noticed is that keto recipes often use a huge amount of sweetener which I just cannot tolerate. I don’t have such a sweet tooth! So my recipe only calls for a small amount of sweetener, please taste your mixture and adjust as necessary before putting these delicious chocolate treats together.

These bounty bar substitutes are one of my favourite keto staples and are sugar, nut and egg free. They can also be dairy free, so they can also be paleo friendly and are unlikely to cause allergic reactions. With my current histamine overload, I have been able to continue enjoying one or two of these a day without reactions.

bounty bar dessert

I enjoy them on their own as a tea time treat or as a dessert after dinner with blueberries, double cream or coconut cream.

I don’t make single bars covered in chocolate, but rather large slabs with a layer of chocolate on top that, once set, will be cut into squares. This way they only have chocolate on top.

One optional addition I sometimes make is to add a big scoopful of raw cacao nibs to the coconut mixture. This adds extra nutrients and some crunch. Just beware that cacao is high histamine, so people with histamine intolerance might want to avoid this addition.

I make mine with 90% Lindt chocolate, so they’re not completely dairy free, but if you use dairy free chocolate, or mix cocoa, sweetener and coconut oil, then that should work out quite well too.

I get about 24 little squares from my tray, each one worth about 126 calories of which 2g is carb, 13g is fat and 1g is protein. Please check these macros using your app and scanning the products you use for a more precise macro breakdown. The macros per bar will vary based on the size of your tray and how many bars you make out of this mixture.

bounty bars in tray

Paleo-Ketogenic Bounty Bars

Recipe from: chronicallyhopeful.com/bountybars

Coconut base

  • 200g unsweetened dessicated coconut
  • 50g melted coconut oil
  • 1/2 cup cocoa butter (I use this)
  • 1 cup coconut milk/cream (I prefer Sainsbury’s own brand coconut cream in a carton, it’s super thick and creamy)
    • I have also doubled this ingredient and it still worked well, made thicker bars.
    • Do not use the milk substitute like Alpro/Koko coconut milk, these are watered down and won’t set.
  • 3 tsp vanilla essence
  • 2 tsp Erythritol

Mix these ingredients together well, taste and adjust sweetener as needed. You can also add any extra ingredients at this point (cacao nibs, dried berries, etc) and mix well. Line a baking tray with ovenproof paper and press the mixture onto the tray in an even layer. Place tray in the fridge to set while you prepare the topping. Let it set for at least 30min.

Chocolate topping

  • 100g (10 squares) melted 90% Lindt chocolate
  • 1/4 cup melted coconut oil

You can melt both in the microwave in a ceramic bowl. Short 30 second bursts and stir between.

Mix these ingredients together and pour over the cooled coconut base. Return the tray to the fridge or freezer for about an hour before cutting into squares and storing in airtight containers. I store mine in the freezer and take them out as needed, they defrost quite quickly (about 10 min).

I usually take them out before dinner and it’s ready to eat for dessert, but they can also be eaten directly from the freezer.

They will last for a few weeks… theoretically. I make a new batch of these keto bounty bars just about every other week, though!

Please let me know in the comments below what you think if you try this recipe!

The Paleo-ketogenic Cookbook, by Dr Sarah Myhill

PK cookbook

Dr Myhill’s latest book arrived in the mail today! It’s a Paleo-ketogenic cookbook called “The PK Cookbook – Go Paleo-Keto and get the best of both worlds“. It’s not yet been released publicly, the release date is set for 10 October 2017, but I managed to get a copy on early release and love what I’ve seen so far. Click the link above to pre-order your copy.

I’ve been so excited to get this book and have already skimmed through it today, highlighting and sticking post-it notes all over the place!

So far I like all the information I’ve seen, explanations about both the Paleo and the Keto ways of eating and why they would benefit us.

There are lots of charts, lists and scientific explanations sprinkled throughout the book as well as some jokes and  quotes. Dr Myhill’s personality comes through in her writing and makes her books fun to read. There are no coloured photographs or glossy pages, just the good stuff, the stuff that matters.Continue reading

How to get started on a ketogenic diet, part 1

Empty Plate

Transitioning to a ketogenic diet can be quite daunting!

Not only are you changing the way you eat, but the nature of this diet requires a long-term commitment. You cannot do it half-way, you cannot mix and match it with something else. Specially not if you’re doing it for healing purposes. You have to be all in for at least a few months.

The ketogenic way of eating literally goes against everything that we have been taught for decades. So why choose this diet if it contradicts what is being pushed as healthy in mainstream health education?

Firstly, and most importantly, there are the thousands of testimonies of people who have not only lost weight, but healed from all sorts of illnesses thanks to this way of eating. The proof is in the keto pudding!

Secondly, there’s no product to buy – so no corporate gains to be made by promoting the ketogenic way of life, just consciously making good choices, and of course there is also a lot of science to back this up, but I’m not going into any scientific explanations here – Google can help you with that.

If you’ve googled and chatted to ketonians online or in person, done your research and been convinced this is something you want to do, then this post is for you. My hope is that this post will help you to make this transition to keto as straightforward as possible.

In this series, I aim to provide a simplified step-by-step guide to getting started on the ketogenic diet. My goal is to help those with chronic illness to make the transition easily since many, like me, will suffer from brain fog which makes cognitive function and learning new things quite difficult at times.

The good news is that the ketogenic way of eating will improve cognitive function and it will all become easier.Continue reading

My First 2 months of Keto

Tough Decisions

In February I started a ketogenic diet in order to help manage the symptoms of ME/CFS. This decision was based on Dr. Sarah Myhill’s recommendations in her latest book “Diagnosis and Treatment of Chronic Fatigue Syndrome and Myalgic Encephalitis”.

Switching to keto is a huge commitment, you cannot do it half way. It is a very strict way of life and won’t work if you’re not committed to putting in the effort. You are essentially teaching your body to use fat for fuel instead of carbs and sugar. It’s quite restrictive and cheating isn’t an option as it can get you out of the ketogenic state.

Below I’ll outline my keto journey this far and then get to the problem at hand: whether or not I personally should continue on this journey and why I am struggling with it after 2 months.

Your advice and recommendations would be so appreciated!Continue reading

Paleo-ketogenic Menu Plan Monday, 10 April 17

Paleo-ketogenic Menu Plan

One of the first things I learned when I started a low carb diet 2 years ago, was that preparation is key.

Benjamin Franklin said “If you fail to plan, you are planning to fail!” and this is so true when it comes to changing your diet because you are literally changing your way of life. Everything needs to change. From the way you shop to the way you socialise, and it’s not only about what you cook, but also about the way you cook.

I see many people starting this new ketogenic way of life, struggling to meet their macros or stay within the limits of their nutritional goals. They could all benefit from menu planning. It makes such a huge difference and really makes life easier.

I used to take part in Meal Plan Mondays many years ago when I first opened Nemo’s Kitchen, back when I ate an extremely unhealthy diet and ignored my food intolerance. Nemo’s Kitchen has been resurrected, now in a much more health conscious format!Continue reading

Keto Rash: Relieve The Itch

I have been on the paleo-ketogenic diet for exactly 8 weeks now. As many of you know, I am using this diet as a way to help manage the symptoms of my severe ME/CFS (read more about my CFS here). Things are going well and I have seen some improvements in a few areas already.

People who switch to the low carb, high fat way of life often see great results in weight management and general health, so I am pleased that I also saw such improvements despite my chronic condition. I have less general pain, the heaviness that made moving very difficult and painful has lifted quite a bit, I feel lighter with more mental clarity, I don’t suffer from the munchies anymore, and when I brush my teeth, I no longer get heart palpitations and breathlessness!

This past week has been rather frustrating, though, I started itching all over my body!
I had been itching previously too, but put it down to the fact that I wasn’t showering very frequently due to my CFS.

With the paleo-ketogenic diet I have actually improved my condition slightly and have been able to shower every 3-4 days rather than only once a week. This is when I realised that the itching wasn’t related to the showers. I’d itch more in the evenings, even on days I’d already had a shower. Very strange!

Continue reading

Basic Paleo-ketogenic Meal Plan for Beginners

Since starting Dr Myhill’s recommended diet, I have had quite a few requests for a basic meal plan. Many people find it hard to navigate through all the information that is out there, specially us spoonies with brain fog! I have had a while to work through the relative chapters in the book and have been on this journey for 6 weeks now. I am starting to feel the benefits!

This is the very first meal plan outline I gave my mum after I got Dr Myhill’s book. It helped her to wrap her head around this new way of eating and build my meals in a way that was not too daunting for her. I hope you will find it helpful too!Continue reading

My First 40 Days of Paleo-Ketogenic Food

I’m happy to report that there have been some welcome improvements after a month on this LCHF (Low Carb, High Fat) diet! As discussed in a previous post, I started this journey into a Paleo-ketogenic lifestyle in February 2017 in an attempt to help improve my current condition. I have quite severe ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome) which has left me bedridden about 98% of the time.

Things were looking quite bleak a few weeks ago, I was getting progressively worse, and then out of the blue on day 33, I felt like somebody had flipped a switch and I suddenly could participate in life again!Continue reading

Transitioning to a Paleo-ketogenic Diet

As some of you might know, I have recently started reading Dr. Sarah Myhill’s book, Diagnosis and Treatment of Chronic Fatigue Syndrome and Myalgic Encephalitis. It’s a huge book, with over 400 pages, and includes so much detail about how the body works and what she believes is happening to sufferers of ME/CFS. I’m so excited about this!Continue reading