Search Results

Achieving sustainable weight loss and optimal health is a sought-after goal for many individuals. In the face of countless diets and fitness routines saturating the market, it can be overwhelming to determine what genuinely works. Nonetheless, the primal lifestyle is experiencing a surge as a comprehensive approach towards weight loss and overall well-being. Understanding the Primal Lifestyle The primal lifestyle is centred around the concept that our contemporary diet and inactive habits are the primary contributors to weight gain and various health issues. By adopting the principles of a primal lifestyle, individuals can unlock sustainable weight loss and attain optimal health through a natural and balanced lifestyle. At the heart of the primal lifestyle is the consumption of authentic, whole foods that were accessible to our forebears during the hunter-gatherer era. This involves selecting nutrient-rich foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating processed and refined products. By fuelling our bodies with these primal foods, we furnish it with essential nutrients, vitamins, and minerals necessary for weight loss and overall well-being. The Role of Physical Activity Another key aspect of the primal lifestyle is integrating physical activity into our daily routines. Rather than being chained to a desk or couch for extended periods, primal living encourages movement and regular exercise. Participating in activities such as walking, running, weightlifting, and functional movements not only aids in weight loss but also boosts cardiovascular health, muscle strength, and overall fitness. Quality Sleep, Stress Reduction, and Nature Connection The primal lifestyle also underscores the importance of quality sleep, stress reduction, and connection with nature as vital components of optimal health. Achieving enough restorative sleep allows our bodies to heal and regenerate, while stress reduction techniques such as meditation or yoga promote mental clarity and overall well-being. Spending time outdoors and re-establishing a connection with nature is essential for reducing stress and enhancing mental health. The Benefits of the Primal Lifestyle One of the key advantages of the primal lifestyle is sustainable weight loss. Unlike restrictive diets that concentrate on calorie counting or extreme restrictions, the primal lifestyle aligns with our genetic makeup and natural dietary needs. By consuming nutrient-dense foods, controlling portion sizes, and engaging in regular physical activity, individuals can accomplish long-term and sustainable weight loss. Furthermore, the primal lifestyle not only assists in weight loss but also has a positive impact on numerous health markers. Research has demonstrated that adopting a primal lifestyle can enhance insulin sensitivity, blood pressure, cholesterol levels, and reduce the risk of chronic diseases such as obesity, diabetes, and cardiovascular disorders. In conclusion, the primal lifestyle offers a complete approach towards sustainable weight loss and optimal health. By embracing the principles of consuming primal foods, engaging in regular physical activity, prioritising quality sleep, reducing stress, and reconnecting with nature, individuals can achieve long-term and balanced well-being. The primal lifestyle is not a fad but a way of life that empowers individuals to unlock their body’s natural ability to heal, thrive, and maintain a healthy weight. The Primal Lifestyle: A Holistic Approach The primal lifestyle is more than just a diet or exercise routine; it's a holistic approach to life that prioritises wellness in all areas. This includes not only what you eat and how much you move, but also how you sleep, manage stress, and interact with the natural world. It's about aligning our lifestyle with our evolutionary heritage to improve health, lose weight, and enhance overall wellbeing. The Power of Real, Whole Foods At the core of the primal lifestyle is a focus on real, whole foods. These are the foods that our hunter-gatherer ancestors would have had access to, and they are naturally high in nutrients and free from the processed and refined ingredients that are so common in today's diets. Choosing these foods is not only beneficial for weight loss, but also provides the essential nutrients, vitamins, and minerals that our bodies need to function optimally. The Importance of Regular Physical Activity Physical activity is another key component of the primal lifestyle. This doesn't necessarily mean hitting the gym for hours every day; instead, it's about incorporating movement into our daily routines. This could be as simple as taking a walk during lunch, lifting weights a few times a week, or doing functional exercises that mimic the movements our ancestors would have made in their daily lives. Quality Sleep and Stress Management Quality sleep and effective stress management are also crucial components of the primal lifestyle. Our bodies need time to rest and rejuvenate, and chronic stress can have a major impact on our health. By prioritising sleep and implementing stress-reduction techniques such as meditation and yoga, we can improve our mental clarity and enhance our overall wellbeing. Reconnecting with Nature The primal lifestyle also encourages us to reconnect with nature. This could mean spending time outdoors, gardening, hiking, or simply taking a few moments each day to appreciate the natural world around us. The Benefits of the Primal Lifestyle Adopting a primal lifestyle can have a range of benefits. It's a sustainable way to lose weight, as it encourages mindful eating and regular physical activity. It can also improve various health markers, including insulin sensitivity, blood pressure, and cholesterol levels. Moreover, the primal lifestyle can also reduce the risk of chronic diseases such as obesity, diabetes, and cardiovascular disorders. These benefits are a result of not only the physical aspects of the lifestyle, but also the emphasis on mental wellbeing and stress management. Conclusion In conclusion, the primal lifestyle offers a holistic approach to sustainable weight loss and optimal health. By embracing the principles of the primal lifestyle, we can improve our health, lose weight, and enhance our overall wellbeing. It's not a fad or a quick fix, but a sustainable and balanced way of life. It's about making choices that are in line with our evolutionary heritage and that promote health and wellbeing in all areas of our lives.

‍ Introduction In recent years, there has been a surge in popularity surrounding nitrite free bacon and nitrate free bacon. Concerns about the potential health risks associated with consuming sodium nitrites, a common preservative used in cured meats, have prompted consumers to seek out alternatives. However, there seems to be a lot of confusion and misinformation surrounding the topic. In this article, we will delve into the truth about nitrite free bacon, examining the science behind it and whether it truly offers a healthier option for bacon lovers. Understanding Nitrite Free Bacon What is Nitrite Free Bacon? Nitrite free bacon is often misunderstood. Contrary to popular belief, all bacon is technically nitrate free. The confusion arises from the fact that most bacon contains sodium nitrites, not nitrates. The United States Department of Agriculture (USDA) requires the use of nitrites as a preservative in cured meats. Therefore, bacon labeled as "uncured" is actually cured using naturally occurring nitrites, such as those found in celery powder. Nitrates vs Nitrites: What's the Difference? To fully understand the controversy surrounding nitrite free bacon, it's essential to distinguish between nitrates and nitrites. Nitrates and nitrites are salts that contain nitrogen and oxygen. Nitrates have three oxygen atoms, while nitrites have two. Nitrates are inert and must be converted into nitrites by bacteria to be used for food preservation. Nitrites play a crucial role in preventing the growth of bacteria in meat, enhancing its color, flavor, and shelf life. Health Concerns and the Link to Cancer The primary concern associated with nitrites in bacon is their potential to form nitrosamines when cooked at high temperatures. Nitrosamines are known to be carcinogenic and have been linked to an increased risk of cancer, particularly colorectal cancer. Several studies have shown that the consumption of processed meats, including bacon, can contribute to an elevated risk of cancer and other adverse health effects. However, it's important to note that it's not the nitrites themselves that are the problem but rather what happens to them during high-temperature cooking. The Science Behind Nitrite Free Bacon The Role of Celery Powder Many nitrite-free bacon products on the market utilize celery powder as a natural alternative to sodium nitrite. Celery powder contains naturally occurring nitrites, which are responsible for the preservation of the meat. However, it's crucial to understand that bacon made with celery powder is not truly nitrite-free. The nitrites present in celery powder can still convert into nitrosamines when exposed to high temperatures during cooking. Nitrite Levels in Nitrite Free Bacon Surprisingly, studies have shown that nitrite-free bacon may contain higher levels of nitrites compared to traditionally cured bacon. Laboratory tests conducted on different bacon products revealed that uncured bacon had higher average nitrite levels than cured bacon. This finding challenges the common perception that nitrite-free bacon is a healthier option. Making an Informed Choice The Importance of Labeling One of the major challenges for consumers looking to buy nitrite-free bacon is the misleading labeling found in the market. Bacon labeled as "uncured" or "nitrate/nitrite free" often contains disclaimers stating that it may still contain naturally occurring nitrites from ingredients like celery powder. These disclaimers can create confusion among consumers, leading them to believe that these products are truly nitrite-free when, in fact, they still contain nitrites. The Search for True Nitrite Free Bacon Finding truly nitrite free bacon can be a daunting task due to the widespread use of celery powder as a natural alternative to sodium nitrite. However, some brands have developed innovative methods to produce bacon without the use of nitrites or celery powder - Primal Cut bacon does not use Celery powder. These brands rely on a blend of Mediterranean herbs and extracts that have been scientifically proven to be as effective as traditional curing methods. Conclusion In conclusion, the quest for nitrate-free bacon is more complex than it may initially seem. While bacon labeled as "uncured" or "nitrate/nitrite free" may appear to be a healthier alternative, it's important to understand that these products still contain naturally occurring nitrates and nitrites. The potential health risks associated with nitrites in bacon are primarily linked to their conversion into nitrosamines during high-temperature cooking. Consumers should be cautious when choosing bacon and consider the overall integrity and claims made by the producer. Ultimately, making an informed choice about bacon consumption involves understanding the science behind the different curing methods and the potential risks involved. Rest assured Primal Cut Nitrate Free Bacon is all-natural and made with free-range pork - please remember, don't crucify your bacon!

More Neuro Science Tricks to Help you Lose Weight! Last week we took a quick look at how lowering the reward value of food can help us to lose weight. In his book “The Hungry Brain: outsmarting the instincts that make us overeat” Stephan J Guyenet outlines more new neuro science ideas that can help you harness the power of your brain to guide you to better more sustainable weight loss. Reduce the variety of your food This one makes perfect sense. Food variety is a very big deal to us. More options means more eating. Ever hung out a buffet table and tried to stop eating? Scientists call this the "buffet effect" . The more choice, the more stimulation, the more we want to eat. Think Christmas and every wedding, christening, party, celebration ever attended that included food. Also five small words that are guaranteed to stimulate our appetite at the drop of a hat "Hands up who wants pudding" - even when we are so super stuffed from the main course and starter, there is always room for more. It seems that bouncing around from sweet and sour to BBQ chicken, from crispy duck to prawn noodles and back again results in a chronic failure to habituate what we are eating and means that we just keep on eating. Throw in the creation of the bliss point, the dopamine reward system and the ridiculous ease and availability of food anywhere and at anytime and we are in serious trouble. Conversely, less choice is an easy way to feel full on less. If there is only steak available to eat and nothing else you will soon get tired of eating steak and stop. You will not carry on eating. You will get bored and stop, naturally. When variety is low, we get tired of whatever we are eating faster, and we will eat less. So, if you want to lose weight, how can you work that behaviour into your life and your way of eating? We have to take the power back if we want to control our own health and body weight and its not going to be easy. But don't let the big boys of the big food industry win and rob you of your life. It can be done. And speaking of big boys and the fast food industry, here is our second helpful neuroscience trick as garnered from Stephan J Guyenet's book: The Hungry Brain. Weight Loss Science: Control Your Environment Yes, these are neuroscience tricks but they are also obvious too. To be fair, awareness is key and then implementation is simple although never easy. Because things have changed dramatically over the last twenty years in terms of the availability of ultra processed food, Its everywhere. No escape. Whatever we want is only a phone call away, a click of a button - we don't even need to leave the house to have our every desire met. Guyenet says that it is the orbitofrontal cortex in the brain that calculates the effort involved to obtain the food, the energy content (reward value) of the food and whether it is going to be worth it. BUT in today's hyper stimulated environment, the orbitofrontal cortex is always going to say yes guys lets go for it because the reward is so high against the minimal effort it takes to obtain the food. The odds are hyper stacked against little ole me when I'm trying to make good choices, even my brain agrees! We become addicted to sugar. Well no. Actually we don't agree. Here's the thing, you have a little knowledge and the ability to see what is going on. You can see what is driving your desire - its your orbitofrontal cortex and it thinks it knows best. Its time to fight back! Make the decision to keep this hyper palatable food out of your home and environment. My coach Judy Wolfe at SUGARx Global says time and again that the only control we have is over that first bite. So don't make it easy to get that first bite. Control your environment. Watch for what is happening. Stay aware and don't give in, no matter what (or as Judy signs off every comment, email and podcast NMW)! Don't buy the food. Don't keep it in your home. Make it so that you have to journey hard to get it if you really do want to eat it. Work on your orbitofrontal cortex to understand the real reward. Create a food plan and stick to it. Buy real food and only consume that. Real food is by definition single ingredient food such as an egg, pepper, steak. If you buy food that requires actual cooking and preparation you will find that you make less of it. You will also be less inclined to over eat and of course second helpings look like an entirely different thing when you have to re make the whole dish from scratch to eat them! Peeling oranges, shelling nuts, baking snacks from scratch is way more effortful compared to snarfing down a box of Maltesers - and guess what - your orbitofrontal cortex is going to tell you not to bother cos the reward ain't worth the effort - let's go do something else instead. Share Your Experience So there we have it, two simple tricks to harness neuro science to help us in achieving lasting and sustainable weight loss. Do you have any simple tricks and ways to harness our brain power to work for us in weight loss? We'd love to hear from you! If not and you need lasting help, check out Kate's exciting new weight loss program at: Sugarsaddictive.com

Here at Primal Cut, we are super big fans of easy real food. And it doesn't get better than this! Our ready made grain free no nut flour wraps are a versatile addition to anyone's Friday night supper! This is faff free convenience food guaranteed to get the taste buds going. To make your Friday Night Enchiladas you will need: 1 pack of Primal Alternative No Nut Hemp Wraps 500g sliced chicken breast 4 sliced mushrooms 1 cup red pepper (sliced) 1 Red onion (cut into wedges) 2 garlic gloves thinly sliced 1 tin of chopped tomatoes Paprika, cumin, coriander, salt & pepper 1 tablespoon of extra virgin olive oil 1 jar of Passata or tin tomatoes to drizzle on top of wraps (optional) Mozzarella or Parmesan Cheese Method Toast the spices in a dry frying pan Add a drizzle of oil Add the chopped vegetables and saute for 5 minutes Fry the chicken gently until cooked and combine with the vegetable mix Spoon the mixture into middle of the wrap. Roll up each individual wrap. Place the rolled wraps on a lined baking tray or in an oven proof dish Top with passata (if using) & cheese Bake on 180 for half hour until crispy & golden. Serve with a dollop of home made Guacamole & sour cream.

To make our granola bliss balls you will need: 1 bag of Primal Alternative No Nut Hemp Granola 20g of Coconut Oil Desiccated Coconut (optional) Method: Place contents of No Nut Hemp Granola Bag with the coconut oil into blender Blend til smooth or to desired consistency Roll in desiccated coconut (optional) Store your bliss balls in the fridge and consume as desired And guess what? No need to buy tonnes of different ingredients - convenient and faff free! Watch your kids snarf these down on their way back from school! Easy and nutritious with no hidden nasties You're welcome! P.S. You could do this with any of our granolas depending on which one you prefer! Choose from our chocolate granola, no nut hemp granola or fat and seedy granola Recipe credit (PA by Cherice)

“Genetics load the obesity gun, but behaviour pulls the trigger” What’s the key problem that nobody talks about with weight gain? Genetics? No – it’s your brain! That’s where we make the decisions and that’s what drives our behaviour. Genetics loads the obesity gun but its our behaviour that pulls the trigger. In his book “The Hungry Brain: outsmarting the instincts that make us overeat” Stephan J Guyenet considers developments in neuro science that help to explain our current obesity epidemic and offers solutions for lasting change. In this short article we will take a quick look at one of Guyenet’s tips to help you on your journey toward weight loss and sustainable change. “Where there is tasty food, people eat more” Why? Dopamine signalling is key. Dopamine is often dismissed as the pleasure molecule but neuroscience tells us that it is much more about learning and reward. It’s like this. Tasty food tends to be high in caloric density. It is also easy to chew and eat. This type of caloric density is particularly rewarding to the brain – think sugar doughnuts, cake and bread. Aha! Less chewing for more calories:? SIGN ME UP! When dopamine signalling reaches a certain level that behaviour becomes a habit. This is also known as addiction – that point where the learning and reward loop has become so powerful that is overwhelms useful decision making and constructive behaviour. The Bliss Point The problem is that through super technology and experimentation we have created “bliss point” technology in food. Super stimuli that artificially create flavourful food so intensely rewarding we fall down the rabbit hole of oblivion and become powerless in their control. Look at this somewhat disingenuous You Tube video from Howard Moskowitz, the man credited with inventing the "Bliss Point". Call me cynical ... Is it hopeless? We think not! We may be helpless in the fact that big food industry has the upper science hand but we are never without hope! The answer is glaringly obvious – simple, never easy. When our food tastes really, REALLY good, we will eat and overeat and carry on consuming til we experience stomach ache and pain. That is what our brain tells us to do. That is what we are programmed to do through the learn and reward loop deep within our brain. The super stimuli (created artificially) and found in super tasty fast and over processed food keep the reward loop circulating till we figure out how to make a change. So, what if we choose instead for simple, bland natural real food? Ditch the bliss point and take the power back? According to Guyenet, it really is that simple, that obvious and that tricky! Understanding the learning and reward loop and the system of dopamine signalling in our brain is key to making lasting change. “There are many ways to lose weight, but all else being equal, a diet that is lower in reward value will control appetite and reduce adioposity more effectively than one that’s high in reward value” Do you concur? Is that hunger? If you need more convincing, try this. Have you ever stood at the fridge and looked inside for something? And when there is nothing in there that will satisfy, you have walked away? When that happens, ask yourself: is that hunger? Probably not. Me want more tasty! And more? Michel Cabanac a physiology researcher at Laval University created a bland liquid diet study. He reported that the participants in the bland diet group were “always in good spirits”. Meanwhile the control group in the same experiment were not! They ate reduced portions of their usual diet of tasty food and were always hungry and always wanting more. Not, Cabanac surmised, because they were starving but because their brains wanted more of their tasty (caloric dense) food options. Its that crazy dopamine reward signalling loop at work again – did you catch it? What next? Sometimes in the face of the big food industry we can feel powerless and out of control. Equipping ourselves with some basics around what is triggering our unhelpful behaviours and how to make a change when the odds feel wholly stacked against us, is key. How best could you implement this change in your way of eating to effect sustainable and long-lasting change? Check out Kate's brand new addiction recovery service: Sugarsaddictive.com Remember, when the fun is only in the eating and the food, may be you’re missing the point of your life?

To make this grain-free pudding you will need: CHIA PUDDING 1 cup milk of choice (eg almond, coconut) 1/4 cup chia seeds 2 tablespoons organic coconut yogurt, plain or vanilla 2 tablespoons dessicated coconut 1/4 teaspoon vanilla 8-10 drops liquid stevia, or sweetener of choice YOGHURT 1/2 cup organic coconut yoghurt, plain or flavoured 1/4 cup blueberries, fresh or frozen (defrosted) 4-6 drops stevia (optional) TOPPINGS 1/2 cup No Nut Hemp Granola or Fat & Seedy Granola Fresh blueberries METHOD For the chia pudding mix all ingredients together until well combined. Place in fridge for 30 minutes. After 30 mins stir well to remove any lumps and then pour the mixture evenly into two serving glasses. For the coconut yogurt, mix until smooth then add fruit and sweetener if using. Top the chia pudding with the coconut yogurt mix. Top the puddings evenly with the granola and add extra fruit to garnish. Keep chilled until ready to eat. Can be made the day before. Notes Use a flavoured coconut yogurt to change up the flavours…vanilla, mango or passionfruit would be delicious. Change up the fruits… for something different you can try strawberries, mango or banana ! (Recipe Crdit: PA by Beck) Enjoy!

This is an easy to understand You Tube Video from GAPS Practitioner Elyse Comerford from Well Belly Health, following on from my blog last week "Why I Stopped Eating Grains." In this video, Elyse deepens and broadens the conversation around eating grain-free and gives us more food for thought! In this class, Elyse asks: What are grains? How to remove grains from our diet How to heal our gut from grain consumption History of Human Diet (where grains and pesticides came in) How grains fuel the packaged food industry (eek) Humans not designed to eat grains and why Inflammation, metabolic problems, leaky gut, insulin resistance Enjoy!

When I started my grain free journey I hoped only to calm the joint pain that was beginning to take hold of my life. My left knee joint ached constantly. My right heel had become so painful that it was beginning to interfere with my ability to walk. In my heart, I knew my diet was killing me. If I did not make lasting and sustainable changes in the way I ate, my future was looking grim (and small) and yet I could not get beyond the feeling that I had so much more to give. But where to start? How to start? And how to keep going when my time was so limited? Who was going to help me? Where could I buy the simple food I knew would heal the damage I had done to my body? Simple, nutrient dense, real food - why is it so difficult to find? I knew I could bake this food from scratch but I also knew that to continue on this journey, I would need variety, help and support in the form of ready made food for those times when I could not cook. Gradually I began to make small changes to my diet. Baby steps. Out went the grain bread: the sour dough, the rye bread, the ancient grains, the cereals, the cakes, the crisps, the sugary treats and dough based bakes and in came the home baked grain free (gluten-free) bread, low carb granola, no nut wraps, vegan pastry, fresh micro greens and sprouts. Baby steps. Changing what I ate not how I ate. I love eggs on toast. I ate eggs on toast but changed up the bread to a nutrient dense, whole food bread alternative made from vegetables and good fats, seeds and simple nut flour. Nowadays, one slice is enough. And because I am eating real food, I can tell when I am full. And I just keep going. Switching things up and out. Ditching the Frosties for our low carb, low sugar granola. Swapping the over processed supermarket wraps for our no nut options and filling each wrap with good things to snack on for lunch. The kids love these too. And I keep going. Adding and subtracting, finding the balance, finally understanding the food that causes my body to inflame and the food that causes my body to feel at peace. And the food that affects my mental health too. These days my joint pain has gone and the crippling heel pain which had meant I could not walk downstairs without gripping onto the rails and praying - has faded into distant memory. In fact, I cannot recall it at all. Life has balance. My future has potential and I am writing to you from a place of clarity to share that change is truly possible. Change can happen. Change does happen. You just have to keep going... Check out my new sugar addiction recovery service: Sugarsaddictive.com

A truly scrumptious moist lemon drizzle cake made using our simple low carb pancake and waffle mix. Impress your friends and family this weekend with this gluten free, grain-free treat! Ingredients 1 x Low Carb Pancake & Waffle Mix 1/4 cup butter 1/2 cup sugar substitute or use coconut sugar 3 large eggs 1 tsp vanilla essence 1/4 cup water juice and zest of 1 lemon Syrup 2 lemons 1/2 cup your sugar substitute (or to your own taste) Method Cream butter and sugar together. Add eggs, vanilla essence and water and stir to combine. Add the dry ingredients lemon juice and zest. Pour into tin and bake for 40 minutes. Syrup Combine the juice of two lemons and the zest of 1 lemon with the sugar in a saucepan. Heat until sugar dissolves. Pour the lemon mix over your cake while it’s still warm and let it soak into the cake while it cools.

👉🏼Only 3 Ingredients 👉🏼No bake 👉🏼30 mins to set ✔️Vegan ✔️Grain free (gluten free) ✔️Low Sugar ✔️Decadent & delicious ✔️Dinner party worthy! 16 serves at 7g carbs 8 serves at 14g carbs A speedy, nutritious and delicious dark chocolate fix! Ingredients: 2 packs of Primal Alternative Triple Choc Keto Cookies 200g 70% dark chocolate 270g can of coconut cream Method: Line a cake tin with baking paper and grease the edges with coconut oil. Snap the biscuits up and blend until you get a crumb, or bash them in a bag with a rolling pin! The biscuit base should clump together when squeezed – if not, try adding a tablespoon of refined coconut oil and combining. Push the biscuit base down into the prepared tin ensuring it is evenly covered Gently melt the dark chocolate in a bowl above a pan of simmering water, then carefully stir in the coconut cream. Pour the chocolate topping over the biscuit base and pop in the fridge for 30 mins until set. (Recipe Credit: Primal Alternative Australia)

To make these paleo-friendly Scotch Eggs you will need: 11b of Pork Sausage Meat 6 free range eggs Optional Coating: pork rinds, almond flour or desiccated coconut + 1 egg To assemble the Scotch eggs. Line a baking tray with tin foil and pre-heat oven to 180C For each scotch egg: fill a ⅓ cup measure with the Yorkshire pork sausage meat and turn the lump into your hand. Flatten the pork into a wide circle (like you’re making a burger) Put the egg in the centre then carefully fold the meat circle up, gradually flattening as you go, until the egg is completely covered. Make sure there are no cracks! To add the coating, break the egg into one bowl and whisk and add the pork rinds, coconut or almond flour to a second bowl. Dip each egg int he egg mix and then roll in the topping and place onto the baking sheet. Bake for 15-20 minutes. Eat hot or cold! Perfect for keto and low carb diets!

Sausage is a delicious food that has been around since ancient times. The word sausage comes from the Latin word for, preserved with salt - salsus. As you'd expect then, making sausage without gluten isn't something new. In fact, we know that the first sausages made around 7000 years ago were gluten-free sausages, or in those days perhaps they were just - sausages! This remained the case for generations and is still so in many countries across the world. Though, the practise of adding cereal grains and cheaper fillers into post war British sausage remains more common than you think. Making gluten free sausages Primarily, making gluten-free sausage requires that all ingredients are free from gluten, one of the 14 major allergens, this includes sausage skins or casing. Seems simple enough, though many UK butcher shops and independent producers may offer sausage, or sausage meat products labeled gluten free. Cheap sausages, in particular are most likely to have been made with ingredients containing gluten. If unsure, it's most important for anyone who has a wheat or gluten allergy to contact the manufacturer concerning allergen content of any product. Currently, any of the 14 major allergens must be declared (in bold) in the ingredients list. As cereals containing gluten are one of these allergens, they must be declared in bold if present in any of the ingredients. You may also see disclaimers applied where there is some risk of cross-contamination with other foods, processes, preparation surfaces, equipment and/or even inadequate hygiene standards. Ultimately, the cross-grain symbol and AOECS gluten free certified products are the only sure fire way of ensuring gluten free standards are maintained. You may see various logos and symbols indicating that a product is gluten free, though the cross grain symbol can only be displayed on products that have been verified to a UK and European Gluten Free Standard. Sadly, even big brand sausages that have been certified as gluten free may still contain other allergens, sugar, artificial preservatives or other inflammatory ingredients. This means even sausage made without even a trace of gluten may not be healthy sausages. Related Document: Food Standards Agency - Advice on food allergen labelling What Is Gluten? Gluten is a actually made up of a variety of different proteins, but mostly gliadin and glutenin. When joined together, a glue-like, sticky, malleable substance is formed. Gluten is present in Wheat, (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a hybrid of rye and wheat created in laboratories in the 19th century, though not yet released in the UK. The effects of gluten and coeliac disease were first described by a wise Greek doctor known as Aretaeus of Cappadocia. He wrote about - The Coeliac Affection or "Koiliakos" from the Greek word "koelia", meaning abdominal. Gluten was identified in 1953 as the cause of celiac disease, an autoimmune disease where eating gluten triggers an immune response that attacks the small intestines. In celiac disease, gliadin penetrates the intestinal lining, damages the small intestine, and triggers an immune response that causes inflammation. A gluten-free diet must be adopted for life by those with celiac disease in order to prevent further damage. An estimated half a million people in the UK are undiagnosed with this condition, which affects around 1-2% of the population. When celiac disease is not diagnosed or treated, it can lead to long-term health conditions such as iron deficiency anaemia, osteoporosis, infertility, type 1 diabetes, multiple sclerosis, and more. The most common GI symptoms are diarrhoea and abdominal pain, followed by neurological symptoms since the gut and the brain are connected. The list of neurological symptoms can is long: seizures, dementia, migraines, neuropathy, depression. Wheat allergy is another gluten-related condition. Gluten-containing foods cause symptoms such as bloating, diarrhoea, and cramping that are similar to celiac disease. There is an estimated 0.2 to 1% incidence of wheat allergy in the UK, in which the body reacts to wheat proteins with antibodies. In the same way as celiac patients, people who have a wheat allergy must avoid gluten entirely. Non-celiac gluten sensitivities are the third type of gluten reaction, which is perhaps more common, but it is also vaguer. In other words, you don't have celiac disease or a wheat allergy but may still suffer adverse physiological changes from eating gluten that manifest in intestinal and extraintestinal symptoms. Gluten withdrawal and double-blind placebo challenges are the only current ways to confirm this diagnosis. Therefore, if you don't eat gluten, you'll feel better. But soon after, the symptoms will flare-up. It's hard to differentiate between [non-celiac gluten sensitivity] and other functional gastrointestinal disorders because the symptoms are similar. It's hard to figure out what causes non-celiac gluten sensitivity due to there being contradictory data on the causes, however it is considered to affect around 6% of the population. There's a fourth gluten sensitivity connected to the carbohydrate form of wheat - FODMAP. A FODMAP is an acronym for fermentable oligo-, di-, monosaccharides and polyols, which are indigestible short-chain carbohydrates found in wheat. As opposed to reacting to gliadin and glutenin, a person reacts to fructans instead of the proteins in wheat. They're small molecules with one to ten sugars in them that are slowly absorbed in the small intestine. If they're in the small intestine for a long time, they're likely to become undigested, which exposes them to bacteria and fermentation. IBS symptoms like diarrhoea, gas, bloating, and abdominal pain may appear as fermentation increases. FODMAPs are found in many foods, so symptoms may not fully improve until other high FODMAP foods are removed from the diet, but it explains why some people notice improvements in symptoms after cutting gluten out of their diet. The best method to diagnose this is by doing a food elimination trial. This means you eliminate all foods containing FODMAPs for at least two weeks. You should then reintroduce them one by one over several days and monitor your symptoms and how they react. For example, if you remove lactose from your diet for three months, then introduce milk products back into your diet, you should be able to tell whether you had developed lactase deficiency (lactose intolerance) or if you were affected by FODMAPs. Diagnosis can be confirmed by a blood test for IgG anti-gliadin antibody, a stool sample for tests for certain types of gut flora, or a biopsy of tissue taken from the stomach lining. References: The History of British Sausage DRAFT COPY - To be updated and expanded. Please feel free to comment

Most of us have symptoms of poor gut health but not all of us know it! Poor gut health can show up in a myriad different ways but is particularly prevalent in common digestive issues such as chronic diarrhoea, constipation, loose stools, general tummy ache, acid reflux, Crohn's Disease, ulcerative colitis or stomach ulcers. It may also show up as something you never realised was related to the gut but might include food allergies, gluten intolerance, depression, low mood, OCD, behavioural disorders, ear infections, chronic tiredness, glandular fever, auto-immune diseases, insomnia, bed-wetting, brain fog, eczema, acne, candida, weight gain, weight loss, asthma and cardiac issues. As a first step, always seek professional treatment for any of the above. That said, we believe that diet has an intrinsic part to play in recovery. To address and help any of these conditions to recover, we would encourage efforts to heal the lining of the gut and to rebuild healthy gut flora. Diet is a great place to start. There are other important ideas to take on board too - things like reducing stress, avoiding environmental toxins, having good quality sleep (and enough of it), stepping out into nature, breathing fresh air, bathing in sunshine and grounding too. Clean Up Your Diet The single most effective step is to ditch processed food and sugar. Find out more about this step in this article that addresses the whole food, paleo and gluten free way of life and why it matters. And you have come to the right place! There is lots of inspiration, ideas and healthy recipes to help keep you on track (see and the best news - we don't use refined white sugar or grains in any of our food. Reduce starchy foods As you continue to make changes to your diet to start to heal your gut, you will need to avoid grains (including rice and pseudo grains like quinoa and buckwheat) and albeit temporarily, starchy veg such as potatoes, tapioca starch cornflour, arrowroot, potato flour, carob, cacao, chickpea flour, beans and legumes. This type of food is made up of complex food molecules that are difficult to digest and are hard for an imbalanced gut to break down. Once the gut is brought into balance then these can be re-introduced - there are "GAPS" products available in our online shop to help you stay on track. Make Bone Broth a Staple Bone broth is a classic component of the paleo diet. It is a foundational part of healing and sealing a leaky gut, full of nutrition and taste. Drink a cup before each meal, as a snack between meals or use it to add flavour to soups, stews and casseroles. Read more about bone broth's healing in "Nourishing Broth" and keep a look out for our delicious paleo pork bone broth in our online shop! Eat Fermented Food Make your own is always best and fun too! Fermented foods contain a higher percentage and wider range of good bacteria than the commercially produced products (there's a surprise)! Having a tablespoon of kimchi or sauerkraut in your diet will make a big different to your gut health. Eat Saturated Fats Our ancestors thrived on large amounts of animal fats, oily fish, nuts and seeds without issue. Today fat has taken the blame for almost every degenerative condition known to man - thanks in no small part to the fat free revolution where a fat free alternative exists for pretty much everything - even those things that are inherently fat such as mayonnaise, butter and yoghurt! Nuts isn't it - when you start to really think about it! Grass fed animals that have been allowed to free range and enjoy the sunshine produce healthy fats that are easily absorbed into our digestive system - and all that goodness is ready to eat and heal. Coconut Oil is another amazing saturated fat that is rich in medium chain fatty acids (MCT-Oil) that improve brain function too. Its like rocket fuel! Healthy fats supply long lasting energy and keep you fuller for longer - that word satiety again - look it up! Drink More Water The water quality in the UK is pretty good but can be improved by the use of a filter. However the key point is simple, to keep hydrated and use water to improve your general health and wellbeing. It s a simple change but watch out for the improvements you will start to feel! Manage Stress Elevated stress levels are a bugger! Stress level is directly related to poor gut health so if you wish to improve your gut health, manage your stress levels and that means making time for you! Figure out what is causing you stress and deal with it - talk about it, change it, leave it, laugh at it, get out into Nature, move your body, have a massage do what it takes to manage the stress better, take the power back and watch your digestive issues settle! Improve your sleep Deep restful sleep is one of the cornerstones of healing. The body undergoes repair and growth during this period of downtime and if this is lost or interrupted then the ability of the body to perform these natural acts is interrupted too. If you want your body to heal then give it time to perform it's necessary healing functions. Tips for sleeping better include: turning the lights out, banishing all electronic devices from the bedside table and creating an evening ritual of relaxation to ensure that you are calm and relaxed before entering this period of sleep. The beginning not the end We hope that these 8 simple tips will help you on your journey back to health. These articles are written from the perspective of personal experience having walked our own journey back to health and wellbeing through changing up our diet and bringing more exercise into our lives. When we eat and live in line with our nature, we become a true expression of nature, an expression of health, wellness and positive growth. That's a lot to take in and pass onto our children!

Why are we so sick as a nation? There are currently 6.2million people waiting for treatment from the NHS in the UK yet no one is asking what is making us all so sick? We are treating the symptoms of a sick society but not the cause. But no one seems to be asking about the cause of the mental and metabolic health disaster we are witnessing, does no one care? The truth is out there. Over the last twenty years, there has been a seismic shift and greater understanding of the connection between the brain and our gut for optimal health. One of my heroes is Dr Robert Lusting, M.D. an expert on sugar and metabolic disease who believes the answer lies in the food we consume The short answer is: as globalisation has spread, so has the consumption of palatable industrial food. Food develops the brain. Food changes the brain and food also poisons the brain. The study of this is part of the field of nutritional psychiatry. It also develops, changes and poisons the liver and the pancreas. This is addressed by the field of metabolic medicine. Both used to be the province of quacks and touchy feely granola types. But that was before the science. Now the science is in." [Extract from Foreword: Smart Foods For ADHD and Brain Health by Dr Rachel V Gow] So if the science is in and it tells us there is a profound connection between what we eat and what happens to our physical, mental, emotional and spiritual life as a consequence of this, why is there no collective will to make a change? The NHS has become a bottomless money pit and its current model is unsustainable. Is this deliberate? Is this political? Does anyone care? The truth is, I don't know. I have never felt as disengaged from politics at any time in my life as I do now - and that's a dangerous thing. What I do see is the rise in numbers of people awaiting treatment and no attempt to figure out the root cause of all this illness. It's everywhere! Do we just accept this and give up? Why can't we rise up and push back against what we see? Its as if the food has sedated us and controlled us and we have become meek. Dr Lustig believes that the food business, by pushing processed food loaded with sugar, has hacked our bodies and minds to pursue pleasure instead of happiness. This has led to an explosion of addiction interaction disorder and depression and created unsustainable levels of inflammation in our bodies. By consuming ultra processed food, we are setting our bodies up to fail. This isn't good. It may be cheap to buy this food in the short term but the long term cost to us as human beings is unacceptable and something needs to be done. We need to take the power back and tell addiction and disease to take a hike! Lustig tells us that by focusing on real food, we can beat the odds against sugar, processed food, obesity and disease. So if we want to beat the trend and stay out of the NHS - opt for real food without compromise and don't accept the rest. Yes - It all starts with food! Do you have a success story where diet has changed your way of life and helped you overcome an illness or chronic pain? We would love to hear from you - people need to hear these stories and understand how real-food can make a difference to their lives. Contact us at hello@primalcut.co.uk Looking for help with healthy eating, recovery from addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

There is nothing better than the smell of hot cross buns, mixed spices and warm sultanas baking in the oven - and with Easter just around the corner, there's no need to miss out! We sell the most delicious faff free hot cross bun packet mix, grain free - so naturally gluten free too! And here's a super simple recipe to create shipped lemon and honey butter to spread on each toasted bun! Three ingredients, means only three steps away til heaven... To make our whipped honey and lemon butter you will need: Ingredients 110g of organic butter 4 tbspn of local honey zest from an unwaxed lemon. Method Chop the butter into cubes and drop into a bowl of luke warm water until soft - about 5 mins Drain off the water and put the soft butter, honey and lemon zest into a clean bowl Use a wooden spoon and beat to combine all the ingredients til thick and creamy Use straight away or place into pretty ramekins to chill and use as necessary Serve with your toasted hot cross buns Spread liberally and enjoy!

What is a low carb diet? A low carb diet substitutes carbohydrates ( bread, pasta, rice, biscuits, cereal, pastries...) with nutrient dense, low carb foods. When you eat a low carb diet, your meals will consist of nutrient dense whole foods including proteins, fat and vegetables. Carb intake will be lowered to a maximum of 130 g of carbs each day. Low Carb Diets are recommended for weight loss, to help prevent and treat Type 2 Diabetes , for fatty liver disease and for other metabolic health conditions including high blood pressure and high cholesterol. It works too - just watch your sense of well-being sky- rocket when you ditch unnecessary carbs! Your journey to a happier, healthier fuller self begins here! Low Carb v Low Calorie Diets Low Calorie diets don't work. Calorie counting doesn't work - and the reason why is simple: evolution! When you count calories you restrict the amount of food you eat. On a very low calorie diet for example, that might be as few as 600 to 800 calories per day. It is simply not enough food. When you eat this way, your body's biochemistry is programmed by evolution to register a lack of food and this in turn will trigger a hormonal starvation response. Lack of food is perceived by the body as a survival threat. There is less food for energy coming into the body so your body's response is to slow down your metabolism to use the limited food coming to the body in a more efficient way. However, a slower metabolic rate makes it harder for your to lose weight because it burns off fewer calories. Hmm Low Carb Diets are Different On a low carb diet we choose to eat foods that satiate our appetite and do not trigger a negative hormonal response because we do not experience hunger or that sense of restriction and loss. We feel fuller for longer whilst we burn fat and lose weight. Why should I eat a low carb diet? To truly understand why we should eat a low carb diet, we need to consider the science behind eating a sugary, carbohydrate dense diet. We need to understand how carbohydrates impact our bodies. When we eat carbohydrates (bread, pasta, rice, biscuits, cereal, pastries) our bodies quickly break these down into sugar (glucose) which moves from the gut straight into our blood stream. BUT our bodies are not designed to absorb this much sugary food and throw out a hormonal response to deal with the sudden surge of blood sugar. Ever felt the jitters when you overconsume sugar? In a healthy person eating a balanced diet, our body produces insulin to bring the blood sugar levels back down to normal. However, insulin does not make the blood sugar magically disappear. Instead, it drives the sugar into muscle cells for energy. So far so good BUT if we have eaten more sugar than the cells require, insulin clears out the excess sugar by pushing it into the liver and then into fat cells where it is stored as - FAT ): Even worse, this fat can build up in the liver causing fatty liver disease. Over time this stored fat can leak out into the blood stream from where it is transported around the rest of the body clogging up essential internal organs. It can even cause that spare tyre around our tum. Those with Type 2 Diabetes have difficulty dealing with the sugar and glucose from high sugar and starchy foods, Their insulin response no longer works properly or is unable to keep up with the high level of demand and unable to produce enough insulin to deal with the incoming sugar. The result is a permanently high blood sugar level which can damage blood vessels in vital organs and cause significant complications such as blindness, nerve damage and even amputation. That's what makes it such a nasty disease. The key to eating a low carbohydrate diet is to ditch the sugar and eat more fat. By the way.... Eating Fat does not Make you Fat Fat was the cornerstone of our ancestors' diet. Eating healthy, NATURAL fats does not make you fat. If it did, then obesity would have been a problem for our predecessors, it was not. It is sugar that makes you fat and we, as a nation, guided by Government advice on healthy eating are doing the reverse - we are getting fatter and fatter. In the 1980s, just 7% of us were regarding as obese. Today, 40 years later and 40 years after the low fat guidelines on healthy eating were issued, 25% of us are classed as being obese and 64% of the nation has a weight problem. This means that well over half of the nation is battling to find and maintain a healthy body weight. Consider the impact that all this disease has on our NHS - something has to be done! Fat satisfies your appetite and a little goes a long way! When you plan your food, choose for natural healthy fats such as those found in dairy, meat, oily fish, nuts, seeds and healthy oils such as olive or avocado oil. These foods do not break down into a lot of sugar which means that you do not need to produce much insulin in response to eating them. Remember, low insulin levels are the signal for fat to break down without the need for excessive and rapid corrective action. Instead of feeling weak and wobbly, you become a delicious fat-burning machine. And lose the weight while feeling happier, healthier and fuller for longer. Hello new life! Which foods should I avoid on a low carb diet? When you eat a low carb diet you will avoid eating ultra processed food, refined carbohydrates, sugar and starchy carbohydrate foods including: breakfast cereals, bread, pasta, rice, crackers, oats, oat cakes, rice cakes, cake in general, biscuits, sweets, milk, chocolate fizzy drinks, ice cream, orange juice, squash and cordials. Other natural carbohydrate foods to avoid that have a similar impact on blood sugar levels and are easy to overeat include: white potatoes sweet potatoes rice root vegetables (parsnips, carrots, beetroot) Fruit (especially bananas, mangoes, pineapples and grapes) Which foods can I eat on a low carb diet? Keep it simple! Build your daily meals around protein, vegetables and healthy fats. Vegetables should be green and leafy and grown above the ground (broccoli, cabbage, celery, salad leaves, fennel). Nuts and Seeds and dairy provide additional variety but it is important to monitor the impact of these foods on your body and their effect on your blood sugar levels. You have the power to determine what works and what does not work for your own body - go find it! Alternatively, browse our incredible range of Low Carb Foods available in the online shop. Here you'll find the UK's largest collection of nutrient dense, free from foods all in one place. Go lower! Then, Foods For Keto is thee place for paleo-friendly ultra low and no carb foods. For me, guidelines for a basic low carb meal plan would consist of the following Load up with vegetables at every meal but choose non starchy and salad vegetables to keep you fuller for longer. Adjust your consumption of root vegetables according to how low you want to keep your carb intake (see below) Eat good fats including oily fish olive oil, avocado oil, animal fats )tallow, beef dripping, lard) as there are great for your metabolism and will help you feel full. Go steady with nuts and cheese as these are highly calorific but over and above that can trigger many of us to overeat. Choose fruit that is naturally low in sugar such as pears, apples and berries but avoid super sweet tropical fruit including bananas, pineapples, grapes and mangoes Eat protein at every meal. Again this is essential for your bodies repair mechanism and will help you to feel fuller for longer. Stop snacking between meals. Eat three decent meals per day and allow your body's digestive system time to reset in between. And finally keep hydrated by drinking up to 2 litres of water per day. Ask your self am I hungry or thirsty? You might be surprised how many cues your body sends out for a drink of water and how these are misread for trigger foods! How low should I go with my carb intake? The following guidelines may help: Up to 130 g of carbs per day would be suitable if you maintain a good weight and are looing for a way of eating that will keep energy levels consistent and to ensure you are eating a varied and healthy diet 75g - 100g of carbs per day is suitable if you would like to lose some weight and often feel hungry between meals. This framework of eating will encourage you to base your meals around protein, vegetables and fats and to ditch the ultra processed food and sugary drinks Up to 50 g of carbs per day This is more restrictive as it will eliminate all starchy carbs from your diet including grains, fruit, and starchy veg, It will allow for a rapid weight loss Below20g of carb per day This is a carnivore and keto type way of eating and is more restrictive and challenge although it will produce dramatic effects for weight loss. As always, it is wise to consult your doctor before you start any change of diet plan, especially if you are taking tablets to cure a pre-existing condition. If the snack attacks happen, here are some simple suggestions: No carb Food List If you do feel a snack attack coming on then go back over your meal plan and find out what is triggering you. Did you eat cheese or nuts with your last meal for example? No carb snacks do exist and they will provide virtually zero grams of carbohydrates to see you through a blip - for a snack to have no carbs, the calories are instead coming from fat or protein . Examples of zero carb snacks include cheese eggs broth sugar free bacon Keto Sausages beef jerky sardines tuna Keto Crackling prawns salumi If you do need to snack try to choose natural, or single ingredient nutrient dense foods. How can I eat little to no carbs on a low carb diet? Choose natural or single ingredients foods! One ingredient foods include eggs, milk, Greek yoghurt, meat, fish, seafood, nuts, seeds, fruit, vegetables, herbs and spices. This is such a great way of looking at your new way of eating! These foods do not break down into a lot of sugar which means that you don't need to produce much insulin in response to eating them and instead maintain that fat burning machine you have become with this new way of life! And finally, In this article we have looked at the difference between a low calorie and a low carb diet, We have looked at the reasons why we should eat a low carb diet. We have examined the impact of eating sugary foods on our body and how we gain weight. We have looked at foods to avoid on a low carb diet and all those foods to consume on a low carb diet. We have also reviewed carb intake and considered the carb content of our meals to ensure the best results on our weight loss journey. Get in Touch We'd love to hear your success stories eating a low carb diet! Get in touch via email at hello@primalcut.co.uk and share the love! References and Supporting Articles: The Low Fat Sausage Myth What Bread Has The Lowest Carbs? Are You Addicted To Carbs Foods Anxiety 101 7 Steps To Change Yor Diet Low Carb: How Low Should You Go

This is an anti-inflammatory turmeric based salad dressing to enhance very dish! Who doesn't enjoy dipping and dunking sausages in a lovely, zesty sauce?? This dressing combines turmeric, avocado and oil with lemon zest to create a slightly tart but very more-ish dressing. Highly recommended! To make the dressing you will need: 4 Tbsp extra virgin olive oil Juice and zest of 2 unwaxed lemons 1/4 avocado 1 garlic clove minced 1 Tbsp grated fresh turmeric (or 1 tsp of ground turmeric) 1 tsp raw honey Pinch of Maldon Sea Salt to taste How to make Anti-Inflammatory Turmeric Dressing Whiz all the ingredients together with a stick blender or in the food processor If you would like a thicker consistency to the dressing, simply add more avocado Time to get busy in the kitchen!!

Which Breads have the Least Carbs Bread as a Staple Food Bread is a staple food that has been consumed for thousands of years, and most people eat it every day! The typical flour used for bread is refined wheat flour, which has a high carb content and off limits conditions such as diabetes. However, it is now widely accepted that reducing carb intake encourages the body to burn fat and lose weight, stabilise blood sugars and reduce the risk of metabolic syndrome, e.g. Type 2 diabetes and auto-immune diseases including chronic inflammation and joint pain. A big step to reducing carbohydrate intake is by eliminating wheat bread. We call limiting our carb intake and tracking our net carb intake a low carb diet or ketogenic diet. In simple terms, the difference in names reflects the number of grams of carbs we are eating and how low we set our net carb count. A Keto Diet would involve net carbs of less than 50 grams per day, while a Low Carb Diet would involve net carbs ranging from 50 grams per day to 150 grams per day, depending on how low carb you wish to go would vary between 50grams of net carbs per day and 150 grams of net carbs per day. Consequently, traditional whole grain breads, sour dough breads, and white breads made from refined wheat flour are not suitable for a Low Carb or Ketogenic diets. Can I eat bread on a Low Carb Diet? The answer to this question is yes and no. If you are following a low carb diet or ketogenic diet you will need to ditch traditional wheat bread. Most conventional breads are made with “enriched” flour which is still wheat flour but stripped of the nutritious elements (such a fibre) contained in the original grains. In addition, the carbs in wheat flour bread quickly convert into sugar, making it easy to overconsume. White bread lacks any nutritional value and as the ingredients quickly convert into sugar, consuming wheat or grain bread (including sour dough bread) will raise blood sugar levels causing the liver to store more unused energy as body fat. If you are trying to lose weight, then it is best not to eat bread on a low carb or ketogenic diet. If you eat a lot of wheat bread but have decided to start a low carb or keto diet, you may wonder what you can use to replace it? Can I even eat bread on a low carb diet? Surprisingly, the answer is yes! Low Carb Bread Alternatives Finding low carb bread alternatives will allow you to continue enjoying a favourite food which in turn can make it easier to stick to a new and different way of eating. It will make your new diet more manageable in that you will change what you eat but not the way you eat it. This means that if you are used to eating sandwiches, bread or toast for breakfast, there are many low carb bread alternatives available to enjoy and to replace the high carb count, blood sugar affecting, conventional offerings. This also includes a good selection of low carb, gluten free bread options for those who are intolerant to gluten or have coeliac disease. In our opinion, the best choice low carb bread alternatives are those that provide a more bread-like “mouth feel” when eating, for example they have a good crust to them and a chewy bread like texture. Those with real food ingredients will also help to balance blood sugar and curb cravings. What is the lowest carb bread product in the UK? Here are three creative alternative low carb bread products for the more adventurous! Cloud Bread This recipe for cloud bread (or oopsie bread) is very popular with low carb and keto dieters and makes a protein rich alternative to regular bread. It is a great option for a DIY sandwich bread or muffin replacement and can be made and eaten every day. Oopsie bread of cloud bread contains less than a gram of net carbohydrates. What's not to love! Cloud Bread Recipe: To make the cloud bread you will need: 3 large free-range eggs 85g cream cheese Pinch of Sea Salt How to make Cloud Bread: Pre heat your oven to 180C Line a baking sheet with lightly greased baking paper Separate the egg yolks from the egg whites and in a large bowl, whisk the egg whites with an electric mixer (or by hand) until they form stiff peaks – set to one side In a second bowl, mix the egg yolks with the cream cheese and salt Gently fold the egg whites into the second bowl and then scoop the mixture out onto the baking paper in bun sized drops. Bake for approximately 30 minutes until golden and use as a substitute for sandwich bread. Aubergine Toast This is a simple and effective alternative to whole grain bread. Simply slice off the end of the aubergine and cut the remaining vegetable into disks that are one inch thick. Brush lightly with oil and grill or bake these in the oven until golden brown. Once they have cooled you can use the disks for the base of a burger bun or top with scrambled eggs and nitrite free bacon. For a sandwich bread alternative, slice the aubergine lengthways and repeat the process. Portobello Mushrooms These are surprisingly good grilled or baked to wrap around a burger or bacon sandwich. Go on try it, we dare you! But Which Bread has the Lowest Carbs? We know that the keto-friendly and low carb bread options we offer through our online shop are up there with the lowest carb breads in the UK. Here are three actual low carb bread and bagel options that provide a fantastic alternative to traditional wheat flour bread. You should note that all results have been lab-tested for accuracy too. Primal Alternative Fat and Seedy Bread This delicious nutrient dense gluten-free fat and seedy bread is made from nutritious, healthy whole food ingredients including nut flour, free range eggs, vegetables, seeds and healthy fats. The carb count of this keto friendly bread is 1 gram of carbs per slice. That’s hard to beat for a hand made low carb bread! It is delicious toasted, and this thinly sliced bread makes a great low carb sandwich too. Described by customers as a tasty and satiating high protein keto bread, this is a great alternative low carb loaf. Primal Alternative No Nut Hemp Bread This lunch box friendly gluten-free no nut hemp bread is soft like ‘real’ bread with a chewy crust. It works well toasted or as a keto sandwich bread and is a great sliced bread option too. It is handmade entirely from whole food ingredients including hemp seeds, free range eggs, herbs and olive oil and is naturally low in carbohydrates coming in at 1.8g of carb per slice. That’s hard to beat and remember, on a keto diet you are restricting your carb intake to between 20grams and 50 grams per day. So, when you ask, can you eat 2 slices of bread on a low carb diet? With this bread, yes you can! Primal Alternative Low Carb Keto Bagels These tasty and satiating low carb keto bagels are made without grains (so naturally gluten free) and free from dairy, legumes and sugar. They have a carb count of 2.8 grams of carb per bagel and are delicious sliced and filled with cream cheese, almond butter, salad and olives or ham and mayonnaise. What kind of bread has the lowest carbs? In this article we have shown why people avoid wheat breads on a low carb or keto genic diet. We have explored whether it is possible eat bread on a low carb diet. And we have provided 3 kinds of vegetable and dairy based low carb bread substitutes and 3 great tasting alternatives to sliced bread and bagels with the lowest carb count. We hope you have fun exploring these tasty options and remember – it is always easier to change what you are eating than how you eat it. With Primal Deli keto friendly, low carb bread you'll never need to compromise again!

And we made it!! 30 days to change the way we eat and we have loved every minute of it - so much so, the journey will continue! Low Carb Paleo has not yet cured my aches and pains, has not yet kissed good bye to growing old, thinning hair and feeling the pain in my joints. But it has improved my sleep and lifted my mood 100% and has made me more able to cope with all these niggles in a stronger and happier way. My resilience returns and I am guarding it closely. Self -care prevails.. And that is massive! Nor do I miss sugar or processed food. Cooking meals from scratch and combining these dishes with our own paleo convenience foods has worked. If there ever was a moment when I was stuck for meal ideas, our breads and wraps, low carb sausages and nitrite free bacon, keto pizza bases or low carb granola filled the gap. The soup maker filled another gap and finding a great easy way to start each and every day with a 1/2L of water and a protein shake meant each day started well and on plan and, in most cases, only got better. Other folk who follow the paleo diet report the following possible health benefits: increased energy levels improved sleep clearer skin and healthier hair mental clarity improved mood and attitude less bloating and fewer digestive problems fewer headaches and migraines less joint and muscle pain fewer colds and infections This is enough to persuade me to keep going on this paleo journey - what about you? So for the final time...Paleo Reset Day 30 Meal Summary Breakfast: Protein Shake, C8 Floradix, Dirtea Coffee Lunch: Leftover Cabbage Soup with home made Flaxseed Crackers and Sheep's Cheese and Nitrite Free Bacon Supper: Cauliflower Soup with Wholegrain Mustard and Primal Cut Sausage Snack: Apple and Walnuts I hope that you have found some inspiration amongst this blog post series to embark on your own paleo journey. Never forget that a journey of a 1000 miles begins with a single step - just do it! Good Luck and....... Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

Sharing one of my favourite pieces of film ever, about Winter and stillness and joy. Yay - You're welcome! How is your day going today? We are so close to hitting 30 days of this new way of eating with perfect timing ahead of Christmas! Change is happening in small ways every day, change I never thought possible in such a short space of time. And once again, I will say that it starts with food. It is one area where you can take the power back and start to make a difference to your health - just by ditching the grains, the sugar, the processed food and going back to basics. Wow! Yes you can. The path has already been made for you, by those that have gone before, just pick up the thread and follow! There is so much inspiration, knowledge and help online and we are here to help you keep on track and save time with baking by preparing lots of paleo and primal alternative staples too. Try your own 30 day challenge and see what difference it makes to you - you won't regret it Paleo Meal summary Day 29 Breakfast: Protein Shake, C8, Floradix, Dirtea Coffee Lunch: Leftover Green Vegetables made into a soup, topped with Primal Cut nitrite free bacon Supper: Salmon with lime, lime zest, chillies, garlic and ginger, fried courgettes with garlic and lemon Snack: Berries and Double Cream Go on.......

Super day spent at a dance workshop for the Winter Solstice. It was a chance to meet up with friends and move to amazing music compered by Rose Ramsay - to take a deeper dive into life and the changing seasons. The quote above was on the altar created by all of us bringing shared items and bright candles ahead of the dance. Such a curious juxtaposition at the moment between the desire to be still, like the trees are at this time of year, wintering - and the crazy hub bub of chaos we create around Christmas and the coming celebrations. Taking time to honour that felt like the best preparation for the Christmas weekend - now let the festivities commence! How do you prepare for Christmas? Paleo Meal Summary Day 28 Breakfast: Protein Shake, Dirtea Coffee, C8 and Floradix Lunch: Leftover courgette, lemon and mint soup with feta cheese and toasted pumpkin seeds Supper: Merguez Sausages and a Fried Egg! Snack: Fresh Organic Microgreens, Primal Alternative Low Carb Granola Best song yesterday, lots to choose from but for me, it had to be this, given the torrid year we have all had in the UK - with the COVIS - as my much loved mother-in-law calls it! Enjoy Note: Its 28 days in out of 30 and I feel so different from the place where I started. It is possible to change where you are - and it starts with food!

This year folk seem to have gone to town with their Christmas lights and I love it!! Driving home last night, all the colour and sparkle and movement from the twinkly lights was so uplifting! I took a wrong turn on purpose and followed them all the way home. Solstice soon too and then we start the inexorable drive to Spring. Nature does its best to keep us all on track, for sure! How are you doing? Easy paleo day today. We have been talking about how to plan for a paleo Christmas as we both want to continue eating this way. I feel it is doing us both good. Aches and pains are still present but less so or may be I can deal with them better? Have lost a dress size over the month but feel for me now, this is more about dealing with life and not the toxic side show of weight loss and weight gain. I need to figure out a way to thrive over the next chapter of life - my previous plan was not working! There was a tiny bit of side shopping this morning and I brought a soup maker. I love soup but get stuck blending it. The soup pan is usually too awkward and heavy to tip into the Magimix and the stick blender leaves lumps or I end up covered in hot soup! This gadget does it all in 21 minutes. This might be a Godsend! Soup for supper is currently cooking! Paleo Meal Summary today Breakfast: Protein Shake, C8, Floradix and Dirtea Coffee Lunch: Roast Lamb and Sweet potato and fresh organic microgreens Supper: Courgette, Lemon and Mint soup with toasted pumpkin seeds and Feta cheese (recipe Credit Ally Houston) Snacks: Fresh strawberries, handful of pecans, microgreens These days, I do feel like we are hitting our stride with this way of eating. Time to step it up a gear? What do you think?

All Day Breakfasts - possibly the best thing about working in food production!! Today was the first day we have had where we were not working - WOO HOO! And its been a blast. We had the usual protein shake for breakfast and then headed out with Ted for a huge walk. What a laugh. Mud everywhere - I forgot how everybody else has a dog and is walking these days and what a mess the paths are this time of year! We headed down the old railway track and crossed onto the golf course at which point Ted was beside himself with happiness. He had found an old golf ball in the rough and chased it down the hill at great speed. It was only afterwards that we both thought it may have come from the golfers on the other side of the fairway and that Ted may have nicked their last shot. Waiting patiently for the three golfers to play, Mike had just the best trick. When the last golfer took his shot, Mike threw Ted's golf ball at a tree and let it ricochet into the brambles, shouting "Unlucky" as we ran back across the fairway! Naughty but very funny, haven't laughed so much in ages. Later on the way back we met some more golfers - well Ted introduced us, bouncing around like a lunatic. All three of us watched in horror as one of the old buffer's golf trolley rolled on and he tipped forward and fell gracefully, face first onto the floor! "That was more hangover than dog" he said with a nod and a wink - it was only 10.30, maybe he had started early? Or maybe that's how folk are passing their time now the whole world has gone kind a crazy? Regardless, so good to be out in the fresh air and laughing, This afternoon was spent in front of the fire binge-watching Series 2 of NARCOS on Netflix. A middle-aged version of "MAD FRIDAY" ! Day 26 Paleo Rest Summary Breakfast: Protein Shake, C8 and Floradix Lunch: All day Breakfast: Primal Cut Nitrite-free bacon, Primal Cut Breakfast Sausages, mushrooms, fried eggs Supper: Hot Buttered Keto Bread Toast, Sliced Ham, Fresh microgreens, Snack: Noatmeal Keto Porridge Have a great evening!

We are taking a short break over Christmas. Our next delivery date will be 7th January 2022. Day 25. What did I learn today? That stress is my number one trigger. In the past I have used food to manage this, it is an easy fix. Yesterday the pressure was on to ship all our Christmas orders before 2pm. How did we deal with it? Intermittent fasting. And lots of water. We took food right out of the stress equation and it worked! We both felt superhuman when we had finished. And all the orders were shipped. If I can learn to manage the stress better, the hunger will naturally recede. If all else fails, fast! Paleo Reset Day 25 Summary Breakfast: Intermittent Fasting, water. black coffee Lunch/Supper: Large 4 egg omelette with mushroom. spinach and onion and parmesan cheese, fresh organic microgreens, C8 and Floradix Snack: Large orange and a handful of macadamia nuts Do you have much time to read? One of my favourite authors is Anne Patchett. In her book the Story of a Happy Marriage, there is a story of a road trip and a beautiful definition of being alive - I fell compelled to share it here: Life goes on, despite everything and once in a while there is a pocket of bliss created just for me and for you. Keep searching, it's never that far away, nothing ever stays the same and all this crazy nonsense we are living through right now, this too will pass. And in the meantime, whatever you do,

Final bake day before Christmas! Super busy with orders and baking and making everything from grain-free fruit mince pies to keto bread, vegan wraps to low carb granola while Mike was busy with his sausage empire! It's been quite a year hasn't it ? We make food that encourages good health and is designed for convenience and to save time AND stop you falling off the wagon when it gets tough!! So on days like these when there is no time to breathe, our food is a God send! Paleo Reset Day 24 Summary: Breakfast: Protein Shake, C8, Floradix and Dirtea Coffee Lunch: Keto Burgers, Hunter and Gather unsweetened BBQ sauce, Fresh organic microgreens and a tiny bit of fried sweet potato Supper: Noatmeal Keto Porridge, blueberries and walnuts Snack: Orange and Apple

“When the famous Spanish flu epidemic killed thousands in 1918, Joseph Pilates noticed that none of those who trained in his physical training had been infected. Today, we have not seen any commercials on TV or in the media about healthy food, food and living water, lifestyle change, positive thinking, exercise (any type of physical activity) and well-being in general. Gyms were closed, forced to breathe in a mask, locked in houses and negativity in the media with only talk about illness and death ... the exact opposite of what a healthy body needs to stay healthy and live in harmony. In an age of hypochondria and absolute panic, the solution is self-education of the mind to prevent disease and psycho-physical well-being." - Anna Devi Wow it's been a tough week hasn't it! On a positive note, eating well, avoiding sugar and walking with the dog have all helped me process the increasingly dramatic news surrounding "Omicron" and its impact in the UK. How are you doing? Where ever you are and whatever you are doing, keep going! We had a busy work day to day so meals were simple. There is so much to do before we close for a short Christmas break but we are both on it and happy. Night school also closed last night with a question hanging over us because of COVID, would we be able to go back next term? Have loved the classes and the women, we have a good laugh and put the world to rights alongside sewing, its the simple things that connect us these days, isn't it? Although I had managed to cut out my kimono pattern, I fluffed it right at the end with rubbish sewing which I have to unpick this evening! In the past, I would have borrowed that time honoured phrase my mum loved: "F*CK IT" and binned it BUT, noticeably my resilience is improving and that I put down to eating a low carb paleo diet. Unexpected things are happening, it seems and I like it! Paleo Meal Summary Day 23 Breakfast: Protein Shake, Floradix, C8 and a Dirtea Coffee Lunch: Chicken Stir Fry Supper: Sirloin Steak (Discounted at supermarket), bacon and greens, an orange and a handful of walnuts Ted sends his love and is looking forward to his Christmas break too. We hope to take him to the seaside - Saltburn is our nearest beach - do you have a favourite beach?

Paleo Meal Summary today, day 22! Breakfast: Protein shake, C8 and Floradix with a cup of Dirtea Coffee Lunch: Keto Bagel and Ham (keto bagel recipe here) Supper: Roast Lamb with Kale and green beans Not much more to add other than the need to keep things simple always to succeed. Dance class tonight at St Hugh's. Have you tried 5Rhythms classes? These should be prescribed on the National Health, get the nation moving! PS. If you don't have the time to bake low carb and keto bagels, we can help! Check out these delicious alternatives from our exclusive online shop: low carb bagels

How are you doing? Me and Ted Bear have just spent an emotional few hours on the couch watching the first couple of episodes of "..And Just Like that", the rebooted "Sex and the City" sequel. I sobbed, he leant in and nuzzled my hand - and we gave thanks that so many of our loved ones are still here and around us this Christmas. Seriously, have you watched it yet? Brings back so many fabulous memories for me of a time and place watching the original episodes in the 90s, wanting to be Carrie, pink tutu and all! Here's the trailer - watch it! Other things that caught my eye this week include the new campaign by Jamie Oliver for real food in schools. I heard him speak to James O'Brien on LBC Radio and was moved by what he had to say. How food shapes a generation, the right food shapes brain development and creativity and the need now to grow creative entrepreneurial children into our society given all the changes we are going through, to create a stronger better UK. It really resonated with us and our personal drive toward a diet devoid of any processed food based around simple single ingredients. You can find out more about his campaign here: With my head feeling clearer and less foggy, I have managed to start reading again. This is a massive plus - I know so many people have stopped reading completely, finding it hard to concentrate and struggling to focus. A side effect of ditching the processed food and sugar from my diet is that my concentration is much, much better! My current read is: Inspiring, There is a lot about using creativity to overcome adversity and if you feel like exploring this further, try her amazing project over at the isolation journals Paleo Meals Today: Breakfast: Grain Free almond and coconut porridge, C8 + Floradix, Dirtea Coffee Lunch: Paprika Prawns and Keto Naan Bread (recipe to follow) Supper: Caribbean Fish Supper (salmon, spring onions, garlic, chillies, ginger and fresh coriander)+ slice of keto orange Cake (recipe to follow, experimenting for Christmas) And finally.......an golden oldie favourite for these chilly winter days!

Day 20 and two thirds of the way home. We went for a long winter walk this afternoon just me, Mike and Ted Bear (dog). As Ted sniffed his way enthusiastically round the track, we both sought out signs of the season changing, nature renewing, letting go. The single leaf in this image clung tenaciously to its branch, refusing to fall, buffeted by the harsh wind blowing up from the reservoir at Lindley Wood. It's defiance caught my eye, a bright yellow wrapper against the grey of the mizzle and cold, refusing to let go. One last dance. Soon this leaf will let go and fall but that's not the end of the story. The old leaves mulch down, creating nourishment for the tree base to help the new growth to come. One thing we know for sure, nature will renew. As we walked through the woods it seemed the trees were merely sleeping, tucked in against the cold, waiting again for renewal and the Spring. The stillness was overwhelming at times and at other times we felt part of the forest too. The timelessness of the place made my head spin such that it would not have been out of place to see a monk in a sack cloth walk past with two jugs of beer or an old woman dressed in medieval clothes, dragging a goat behind her! Have you ever experienced the timeless quality of a place? And did you know trees watch us too! Truth is, my head feels clearer than it has in a long time. It's like I can see further and clearer today, like I am wearing a pair of rose tinted spectacles and I like it! I have wrestled with brain fog for so long, I have forgotten what it is like to feel clear again! Have you experienced this? My joint pain is definitely receding and my usual winter blues this time of year feel a long way away. Something has changed while all the world is sleeping, transformation is happening underground and a new self is building. Nature knows what we need to do, what we need to eat, how we need to nourish the body. And so this paleo adventure continues.. Paleo Reset Day 20 Summary of Meals: Skipped Breakfast today. Had a Dir tea coffee and read the papers. Had C8 and Floradix too. Great coffee by the way - not so keen on the news )-: Lunch: We ate almond crusted cod with fresh organic microgreens and half an avocado Supper was liver and primal cut nitrite free smoked bacon on a bed of leafy green kale. Mike added two fried eggs to his - no accounting for taste! We also made a simple lemon and thyme infused keto cake and shared a couple of pieces topped with yoghurt and raspberries with two large cups of hot tea. Delicious and white refined sugar free. The rest of the cake has gone into the freezer for another day. Keep a look out for the recipe in the coming days. This would be a great keto bake to have to hand for Christmas!

Repeat after me: self care is NOT selfish! self care is NOT selfish! self care is NOT selfish! Why do we struggle to take time out to care for ourselves? If we're empty what do we have to give? Did someone say Christmas? Today, I ignored the slight niggle of guilt. Well truthfully, the roar, and spent a delicious whole hour on myself. Reflexology and acupuncture. My feet were held and massaged and my body was nourished. Nourished - an Interesting choice of word ! In order to be the happiest, healthiest version of yourself, you’ve got to learn how to nourish yourself in more ways than simply what you put in your mouth. It starts here. Eating paleo, going sugar free has given me space to breathe and reconnect with myself and my feelings. Sugar, food, treats are an easy sticking plaster over what you really want, what you really need. Give yourself time to breathe and explore what it is you are looking for, And don't compromise ever! Breakfast today was another protein shake with a handful of our fresh organic microgreens, C8 and Floradix Lunch was a sausage sizzler! Using our fabulous keto-friendly meatballs instead of our keto sausages, lots of baby spinach and a fried egg ontop! Supper was a quick chicken curry using a home made curry paste (to cut out the sugar)! So that was Day 19 over and done. The key to ongoing success on my paleo journey has been avoiding complicated recipes and keeping food simple, natural and filling. There was a new piece of self-knowledge held: self-care is not selfish! How do you take time out to nourish yourself? P.S. Look out for a free download to follow when the 30 days are up with all my recipes, the complete four week meal plan and shopping lists to help you on your way!

Thursdays are shipping days and there is no time to think. Its all hands on deck till the courier calls to collect and then we all fall headfirst onto the sofa to relax! To be honest, eating paleo was the least of our worries today. We survived on 2 protein shakes (+C8, Floradix), a large cup of Dirtea Coffee, and a spinach omelette with a side of nuts and a handful of our delicious no nut hemp granola. All paleo friendly. All low carb. The granola was a life-saver! I'm happy. Some days we ebb, some days we flow. How was your day today?

Winter has brought with it cold, short days and much reduced light. During each of these busy bake days, I have watched the weather from the kitchen window and it's felt unremittingly overcast, dark grey. It's enough to make even the best of us feel gloomy and the news seems to match the mood with talk of tighter lock downs in the run up to Christmas. Everything, even nature seems to have lost a bit of its sparkle. So the Christmas lights have gone up in the front windows at our house, to bring a little bit of the magic and sparkle back. How do you tackle these dark days? The poet Emily Dickinson wrote: "The sky is low, the clouds are mean, A travelling flake of snow Across a barn or though a rut Debates if it will go. A narrow wind complains all day How some one treated him; Nature, like us is sometimes caught Without her diadem" Walking Ted and squelching across the mud filled paths behind our house, there are still signs of life to behold. I am especially looking out for the bright red holly berries to decorate our Christmas door wreath, for ivy and maybe just may be some mistletoe! The poem has humour amongst the darkness and reminds me that there are opportunities to lighten up a bit too. We all have darker days especially at this time of year, even Mother Nature, it's entirely natural but guess what? Its transient too! Eating this paleo diet has really helped me find clarity and focus, time to breathe and write again. That's another plus I never envisaged when I started. But enough of that! The food, what did we eat today? Bake days are always tricky but we chose two simple meals and a protein shake and we kept on track again despite the challenges! Paleo Rest Day 17 Summary Breakfast: Protein Shake, C8, Floradix and Dirtea coffee Lunch: Quick Chicken Curry Supper: Keto Burgers, Avocado and Salad, Mayo Some of us of course had busier days than others! Enjoy your evening!

Leeds at dusk in the rain. Gorgeous colours ahead of Storm Barra perhaps? All going well here at the Oliver household as we continue on our paleo journey. For once and finally, this does not feel like one of those white knuckle food journeys where you deny yourself and deny your self until you get to Day 30 and explode headfirst into a chocolate eclair (or two) . The difference is that I no longer feel I have a choice in what I eat and that keeping sugar out of my diet is key to a longer life worth living. Eating sugar, grains and gluten makes me sad and makes my joints ache and dulls my soul. So there it is. And I do feel sadness around this. Perhaps there needs to be a grieving process as I finally leave sugar behind for good? Food especially sugar has been a mother and friend to me for so long, helped me to cope with difficult times but its not a healthy relationship. Too one-sided, sugar is asking more from me than I want to give. Its time to break up and let go. Do you read Caitlin Moran? Here is one of my favourite quotes from Caitlin: "...by choosing food as your drug, sugar highs or the deep soporific calm of carbs, the Valium of the working classes, you can still make the packed lunches, do the school run, look after the baby, pop in on your mum and then stay up all night with an ill five year old something that is not an option if you’re caning off a gigantic bag of skunk or regularly climbing onto the cupboard under the stairs and knocking back a quart of scotch…overeating is the voice of carers…..and fat people are slowly self destructing in a way that doesn’t inconvenience anyone…..” That one really struck home, hard. Enough pondering for tonight, you came here for the paleo food, right?! New Find: This stuff tastes amazing and is crammed with a super blend of mushrooms designed to impact focus, energy and immunity. Have your tried this? Breakfast was a protein shake + C8 and a dirtea coffee (see above). Convenience food as its best. Floradix tablet too. Lunch was scrambled egg with smoked salmon on two slices of our toasted. keto-friendly no nut hemp bread with butter. Supper: Fish with a crumb of crushed whole almonds on top of Dijon mustard and some asparagus spears see below Snacks: Macadamia nuts, apple We have a busy bake day tomorrow to complete all the food orders this week for shipping. Our meals are already planned and we will stay on track. We will keep you updated! PS. Ted sends his love tonight to anyone who might need it. Onwards and upwards (-: