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‍ 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!

It's official! This Whole30 tray bake makes midweek cooking a cinch! This easy compliant recipe takes less than ten minutes to prepare and cooks by itself in the oven. It’’s even made with genuine Whole30 gluten free sausages made in the UK! A sprinkling of fresh lemon juice before serving lifts the dish to the next level, creating a satisfying light and tasty on program meal for the whole family . Serves 2 adults + 2 children Prep: 10 minutes Cook: 30 minutes 8 - 12 free range Primal Cut gluten free sausages 250g long stem broccoli 500g courgettes, cut into 5mm slices 300g cherry vine tomatoes (yellow and red) 1 red onion, cut into chunks 1 ½ tbsp olive oil 2 cloves of garlic, crushed 2-3 sprigs of fresh rosemary 1 tsp sea salt flakes 1 tsp chilli flakes TO SERVE 1 lemon, juice only TO MAKE Preheat the oven to 180C Put the broccoli into a large bowl, pour over a kettleful of boiling water, leave to stand for 1 minute, then drain well. (If using ordinary broccoli, skip this step.) Tip everything into a roasting tin large enough to hold it all in a single layer, and mix well. Make sure the chipolata sausages are on top, then transfer to the oven and bake for 30 minutes. If your oven heats unevenly, turn the roasting tin after about 20 minutes so the sausages brown evenly. Squeeze a little lemon juice and sea salt over the vegetables to taste and serve hot. Mike Paleo says... We make our sausages special, so special they're the only fully compliant Whole30 approved sausage in the UK. We did this to give Whole30ers peace of mind and endless versatility to complete their Whole30 journey in style. For everyone else, they're just damn tasty good for ya sausages.

This autumn paleo-friendly breakfast bake uses our all-natural sausages for extra flavour and will satisfy even the hungriest member of the family! Packed full of golden autumnal veg and topped with fresh free-range eggs, we have made this dish extra flavoursome by including lots of seasoning with the oil for baking. A simple, nourishing and tasty Autumn tray bake for the whole family- nothing easier! To make the autumn traybake you will need: 6 free range pork sausages (we used our Toulouse sausage - you can also buy this in a coil which would be fun to bake too) Butternut Squash (peeled and cubed) Sweet Potatoes (peeled and cubed) 1/2 red onion (peeled and cut into quarters) Yellow Pepper (sliced) Broccoli (chopped) And anything else you wish to use up in the fridge! Super nice additions include a handful of chopped pecan nuts and a handful of dried cranberries (no sugar added) 4 - 6 eggs (depending on how many are eating)! Seasoning 1/4 cup of your choice of cooking oil ( coconut, olive oil or avocado oil) 2 Tbsp apple cider vinegar 1 tsp onion granules 1/2 tsp each of dried basil, garlic powder, paprika, sea salt and cracked black pepper How to make this healthy Autumn traybake Pre heat the oven to 180C Cut the sausages into 1/2 inch pieces and place into large mixing bowl (ignore this step if using our Toulouse Coil) Chop the veg and add into the mixing bowl In a separate bowl mix together all the seasoning ingredients Pour the seasoning onto the sausage and vegetable mix to coat generously Line a baking sheet with tin foil and carefully transfer the mix onto the baking sheet. Spread the mix out evenly Bake in the oven for approximately 20 minutes until the vegetable are starting to brown. Remove from the oven and stir in the pecans and cranberries if using. If using the Toulouse coil, place this on top too, cook for a further 20 minutes Remove the tray and create 4 or 6 wells in the mix. Crack an egg into each well - being careful not to break the yolk Cook for a final ten minutes max for the eggs to bake well. Serve and enjoy! So Hello Autumn! The weather is definitely changing and now that we have our puppy, Ted we are out walking every day. Having a dog changes lives in so many unexpected ways from having to find the energy to walk him at least three times a day (or he goes super hyper bonkers) to taking time to talk to people who also have dogs and to share the fun of watching them grow up and also being able to watch the seasonal changes on the walkways and paths we follow every day. WE hope you try out our Autumn tray bake - we'd love to see your pictures or hear from you if you do!

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.

Where we have fish 'and chips in Germany - it's the Currywurst! Are you looking for a delicious, satisfying fast food combo that will please the majority allow me to introduce you to Currywurst – the uniquely German curried sausage with a very romantic past! Great with a craft beer and a must for any entertaining that involves fast food and fun. A very tasty fresh wurst (sausage) best served smothered in curry ketchup, topped with a delicate sprinkling of curry powder on a tasty bed of sauerkraut  – and not a bread bun in sight.  The dish to be eaten with a Currywurst fork (chip shop wooden fork to you and me)  – Nourishing, satiating and was a bit of a diplomatic breakthrough when invented in 1949 bringing together American, British, (some say Indian) and German forces stationed in Berlin after the second world war. Herta Heuwer…inventor The original https://www.konnopke-imbiss.de/de is accredited to the indomitable Herta Heuwer who spotted American soldiers eating steak and ketchup whilst working on re-building Berlin, a city that had been so badly damaged during the second world war. Due to the damaged infrastructure, many supplies were limited. However, Herta used her charms and persuaded the Americans to share their ketchup. Likewise, British soldiers shared their curry powder ( hence the Indian connection) and so Herta retired to her kitchen and this delicious sausage was born. Herta began to sell her curry flavoured sausages from a small stand in Berlin. So popular was the result that in its hey-day the stand served 10,000 Currywurst each week. It was particularly popular with construction workers who relished the Currywurst’s nutritional value and satiating qualities – simple, tasty, warm and filling. Below is a picture of the very first Currywurst kiosk - Berlin. Today there is a museum to the Currywurst in Berlin –down the road from Checkpoint Charlie  – and yes it is on our bucket list of places to visit!  Have you been? To this day the popularity of German currywurst continues to soar with an approximate 70 million portions being consumed each year in Berlin alone. Though most Brits have never heard of it, surprising when you consider how we love our sausage, chips and curry. Like to try the best Currywurst this side of Berlin? we’re delighted to include our all-natural, gluten-free Currywurst as part of our range of great tasting healthy sausages. Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

COVID 19 - A Curious Response The COVID-19 pandemic has already disrupted all of our lives in ways we never thought possible. I find myself often grieving for how things used to be (and we are only a week in) but grateful that I have my health and my family around me. But I wonder if like me, you have also noticed a strange, lingering sense of unease that seems to have taken hold, I can’t quite put my finger on what it is - and then there's an annoying and almost constant craving for cake (and related items). Friends report that sleep feels fitful and interrupted, incomplete. Others feel a loss of concentration, distracted, have irrational outbursts or feel tearful and overwhelmed. On a larger scale, we've seen panic buying in the supermarkets despite an assurance that there is plenty to go round - we decide to ignore them, irrationally - and persist in overloading our trollies. So what exactly is going on and why am I craving cake? Covid Ambush One thing is for sure, this pandemic jumped us from behind. No warning. Bam. For how long? No –one knows. Who will it affect? No-one knows. Will my loved ones be caught up in the pandemic? What effect it will have on my life? So many questions and no answers This lack of control and a constant sense of fear and unease looks a lot like anxiety. This crisis is threatening our very existence. Most of us have switched to survival mode. And that is really the problem. Threats and the Amygdala It’s this threat, this unknown - that is causing the cake problem. Did you know that when we are exposed to threats our brain instinctively takes over - more specifically the amygdala steps up, overrules everything else and firmly takes charge. Not bad for a tiny walnut-sized gland that specialises in survival! It is an ancient bit of kit and its sole purpose is to keep us safe. So far , so good. Primitive and driven, the amygdala has only two settings: on or off. It’s job is to spend each day scanning the horizon for threats. Previously that would be in the shape of a very angry large animal. Today, very angry large animals are not so frequently encountered in Ilkley but we do throw in the occasional wobbler, like this current pandemic. And boy, are we on overdrive at the moment! Locked and loaded Remember, the amygdala spots threats and our constant tuning into the news and current affairs is giving access to information about an ongoing threat - the pandemic. This means that for many of us, the amygdala and is now on full alert and ready for appropriate action to ensure survival. It offers two solutions. Fight or flight and it prepares the body to do either one of these by flooding it with chemicals like cortisol and adrenaline - each of which has a specific function: to raise the heart rate, flatten breathing, sharpen focus – all locked and loaded ready to respond – to help us stand and fight or run. BUT these chemicals can also trigger other strange responses which means that the body is ready to respond instinctively but without thinking it all through – after all there was no time for overthinking when that T-Rex appeared round the corner just a split- second in which to take flight and RUN. LIKE. HELL! Life or death. Skedaddle! Scarper! Stress The end result is a lot of stress that is just sitting there. And a lot of chemicals circulating around our body with no easy release. Because it is not possible to fight or run from the virus pandemic. We just have to sit it out. So we remain in a constantly vigilant and anxious state. We can feel overwhelmed and wanting escape and more often not reaching out for comfort - which brings me neatly back round to cake (or any other distraction such as alcohol, sex or drugs or researching conspiracy theories on the internet could just as easily be inserted into this space) ! An easy fix. And it’s difficult to think straight with so much adrenaline pumping through – remember we are not supposed to take time to think through our response when faced with a threat but to respond instinctively, fight or flight – and so, if we are not careful, we are all going to become great at making some very instinctual but poor decisions around food (and more) and the choices we make. So now you know why this cake thing is happening, how can we make a difference? How do I stop eating cake? Well for the most part, regarding the virus spread, follow current Government advice. For everything else, the focus must be on trying to turn the amygdala switch to "off" by lowering the immediate threat level. Easier said than done! But let's start with a quote : “Between stimulus and response there is a space in that space is our power to choose our response. In our response lies our growth and freedom” Viktor E Frankl Learn it and tape it to your fridge for inspiration when struggling - its a good one and might just buy you the few seconds that you need to make a difference. And breathe. Breathing is probably the one thing that we do have control of when the amygdala kicks in. Catch an awareness of the breath and ride it in and down and out and up and buy yourself a little bit more time to become mindful and more aware of the choices up ahead and for that read to cake or not to cake/sex/drink/shoot up/conspire Awareness creates distance and perspective and from that point, a chance to move out of that instinctive response to something new. We are simply trying to reduce the threat level and turn off the amygdala's response. No more adrenaline, no more cortisol. You're welcome! In my next article we will look at ten helpful ways to dial down the stress during these difficult times. But if that's too long for you to wait, I highly recommend Bridgette Hamilton's book "Break the Crave System" which tells us all about the amygdala and how to break free from unhelpful craving. Or why not sample one of Bridgette's short online hypnotherapy sessions that Bridgette shares on her FB page at My diet-less Life. And if all else fails, be kind to yourself as Geneen Roth says and when you get up to the refrigerator to reach for your cake, pull up a chair, hey pull up two and I'll come and join you - its a tough old world out there! Keep strong, keep the faith and look after yourself and your family during these dark days. Just do what you can, and this too will pass, Kate x Related Articles: Are You Addicted To Carbs? What Bread Has The Lowest Carbs? Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

Keto Bread, or No Nut Hemp Bread from Primal Alternative is a firm favourite at Primal Cut HQ! We hand-bake all our loaves to strict criteria to make a nutrient-dense loaf that really hits the spot. Learn More: Keto Bread Read what our customers say : "Thank you for my keto bread delivery today......I look forward to trying them all...I’ve just had some of the No Not Hemp Bread for my post-work snack, and this is my favourite so far. I thought that the Turmeric and Hemp was the best but the NNHB is divine! I really like how it’s ‘bready’ and soft, and it’s sweet but I can’t see any sugar so I guess the sweetness comes from the ingredients. Delicious. Thank you very much, Rose" "Ordered my keto-friendly bread, pizza bases & cookies early this week. Arrived next day after sending out, all in perfect condition, ice pack still frozen. Thank you. Looking forward to my poached eggs on your seeded keto bread toast now and will be making keto pizzas tonight for me and my husband. Still quite hard to source keto-friendly products in the UK everything is still full of sugar! But lost 3 stone on keto so its become my lifestyle rather than a diet and finding a company like this is a Godsend! Shall order again..." Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

Hoping to share book recommendations, podcasts and other stuff that has helped my own weight loss journey over the last couple of years - the ones that have made a real difference. Along the way please feel free to comment and share your own recommendations so that we can make a difference together! This was THE book that made the biggest difference last year. The Joy of Movement by Kelly McGonigal . It lead to a profound understanding of the vital importance of movement and how we need to move to thrive. I loved this book. I loved the idea of connection with each other through movement (dancing, team sports, running, walking) of the basic human need to keep moving, of movement in nature and the awesome power of connecting to the beauty of our natural surroundings by moving through it. In the book, McGonigal shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery--and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness. Perfect timing for these post lock down days! For the past five years I've danced each week at my 5Rhythms class and have felt the collective joy of moving together. The class taught embodiment through feeling into the body and feeling the power of connecting to earth and grounding. We've all of us laughed, danced and cried together in this fab class and when the pandemic switched the lights out albeit temporarily, all of us felt a collective sadness in missing out on our weekly class. This book tells us why and how the power of movement draws us together and talks of the power of music to enhance our movement and our experience in life. It's a real eye opener. This book will resonate with so many who have re-found that love of walking in nature during the pandemic. Walking the same paths each week and watching nature turn through each of the seasons has been an unexpected joy and privilege this year. The reassuring nod from nature that regardless of what we do, she will return, Spring will follow winter and Summer will soon be with us has for many , kept us going through these uncertain times. The author also takes time to explain that movement is not dependent on body size, shape or image. That so many of us are turned off movement through childhood experience and school sports and athletics. But that is not the movement that McGonigal shares or encourages. It is far more encompassing and far greater than that. This book goes beyond familiar arguments telling us why we must exercise, to explain why movement is integral to both our happiness and our humanity. In this way, this book has fundamentally changed my view of sport and exercise and given me a "higher perspective" on the joy of movement. Read this now - you won't regret it! Connect with Kelly McGonigal on Instagram Facebook Website Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

Here is a quick guide to the essential ingredients we always have on hand in our kitchen to enable us to cook delicious keto dishes and low carb meals at any time particularly when we're up against it time wise and still wanting to stay on track with the low carb way of eating! Always in the fridge: Full Fat Greek Yoghurt Salted Butter Cheese (cream cheese, parmesan cheese, mozzarella cheese, cheddar cheese) Fresh Vegetables: spinach, spring onions, wild rocket, hearts of romaine lettuce (great for tacos), carrots, peppers, aubergine (great substitute for layers in a lasagne), cucumber, celery, broccoli and cauliflower, tomatoes, onions Lemons Harissa Paste (surprisingly adaptable) Mayonnaise Pre-Chopped Garlic & Ginger Nitrite-free Bacon Always By the Hob Extra virgin olive oil Light and mild olive oil Avocado oil Himalayan Salt Black Pepper Grinder Free Range eggs (large) Duck fat (great for braised purple cabbage) Organic Ghee Fresh herbs (parsley, coriander, chives) Store Cupboard Essentials Grain Free Baking Powder Almond Flour Vanilla Extract Canned green lentils, kidney beans & chick peas Canned chopped tomatoes Canned Tuna & Mackerel Mustard (Dijon and wholegrain) Apple Cider Vinegar & Wine Vinegar Quinoa Red lentils (dry) Tamari Worcestershire Sauce Toasted sesame oil Fab range of spices and herbs Low Carb Bread Mix Always In the freezer Healthy sausages, Keto Meatballs and Keto Burgers ( at least two or three varieties so easy) This list is not definitive but will always allow you to make a low carb meal or keto recipe quickly and with no excuses! So let's get cooking! PS. If you are looking for a little low carb or keto inspiration, here are some delicious low carb ideas and healthy keto recipes from our blog - simply click on each below and enjoy! Alternative Pasta, Sausage and Tomato Sauce Whole30 approved Sausage Traybake Low Carb Sausage Lasagne Healthy Autumn Tray Bake Hearty Breakfast Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

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

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

..........Or Rebel with a Cause! In which Kate explores the benefits of a real food diet with Dr Trudi Deakin, Registered dietitian and diabetes expert and CEO of X-PERT Health, a registered charity in the UK. X-PERT Health provides education for obesity and diabetes prevention and management throughout the UK. Real Food Rocks Last summer, we took our real food stall on a road trip up to Ambleside to sell real food at the Real Food Rocks Festival at Brathay Hall. It was an amazing festival - full of like -minded individuals, all of whom had switched onto the power of real food and were keen to show how eating an unprocessed, real-food diet with less sugar and more healthy fats can help with weight loss, improve HbA1c and even put Type 2 diabetes into remission. We met and listened to many fascinating people including Dr Trudi Deakin a pioneer in the field of education and empowerment in diabetes and obesity and we made lots of new Primal Cut friends including Ally at the Paleo Canteen, Amy and Jeff from Hunter and Gather and Dr Bridgette Hamilton author of Break the Crave. We were fortunate to catch up recently with Trudi Deakin, and sit down for a real good chat about using real food for obesity and diabetes management management and empowering though dietary change. Here are some of the highlights below! Q. How did your interest in Diabetes start? A. Around 1993 I was working in the NHS, specialising in work with diabetes patients. I saw patients from every walk of life from children with Type 1 diabetes at school to old folks in care homes and people used to say to me - I don't eat sugar so why is my blood sugar level so high? And I thought, people really don't understand that they can also get glucose and sugar from other sources and that this has to change. Education seemed to me to be key but at that time, group sessions were an unknown quantity and we were only able to advise in accordance with government guidelines in a clinical setting and a one to one session. I ran focus groups to discover what could help diabetic patients manage their condition and how they would like the learning to be delivered. And the overwhelming response was that people did not want to be told by a health care professional what they could and could not eat. They wanted to understand their body and how food and drink affected their blood glucose levels. Despite my best efforts, it seemed that group sessions remained an unknown quantity and my work was knocked back. It took time, I had my son, I worked on research modules for the effective delivery of relevant content and applied for grants and in 2000, I registered for a doctorate at Leeds University. We started to run clinical trials to test out the effectiveness of the programmes and what we found was simple: that education in a group setting was a highly effective means of helping individuals manage their diabetes, their health and their life. My work was published and after national recognition through the receipt of several national awards, other health care professionals began to contact me and ask for the programme to deliver in their area. X-PERT Health began - based in Hebden Bridge - and has developed and grown to the point where the programme and all materials are easily available to any health care professional looking to purchase and deliver a six week programme to assist all diabetic patients in learning to self-manage their condition. The programme is also available digitally to purchase here which has been a great addition particularly during lock down when all group work has been suspended. You know I was always guided by an old proverb that says " I hear, I forget, I see, I remember, I do , I understand" - and for me the answer is simple: empower each patient with the tools and knowledge to make a change for themselves - educate not medicate! Q. Why do you think we have such a challenge with obesity and Type 2 Diabetes in the UK? A. Ultra-processed food is everywhere from take outs to convenience meals at supermarkets, lunch meal deals: we eat breakfast, snack, lunch, snack, dinner, snack to the point where we overeat every day. The food choices we are given do not satisfy and the salt and sugar content make us crave more. I do think too that being overweight is becoming more socially acceptable. Combine these challenges with our sedentary lifestyles, longer working hours and lack of sleep and we can see a pattern of unhealthy lifestyles developing but like a lot of folk say, it comes down to this: you can't outrun a bad diet. Q. Do you believe that nutrition has the power to change lives? A. Yes, I do - and what is so exciting is being able to see people put their type 2 diabetes into remission. When I started working with diabetic patients, we were taught that once people had this diagnosis, they had it for life and that was that. Now, when patients are really motivated to do something about the diagnosis, we have evidence that people can change their lifestyle, mainly through diet and can push Type 2 diabetes into remission – not a cure – as if you go back to your old way of life it will come back - but definitely into remission. This offers hope. It is exciting because receiving that diagnosis is for a potential long term condition with long term implications for your health. Now we can say that if you want to change your lifestyle and put that diagnosis into remission we can and here is how to do it. However, one size does not fit all and we really don’t believe in telling people what they should or should not do. The reason for this is simple - I am and have always been a rebel! If someone told me what to do, I would always do the opposite. I resist being told what to do and I saw this time and again in my patients! People often tell you what they think you want to hear. I was taught to set goals for people by rote but when we met again in a clinical setting, people would often fabricate answers and be lenient with the truth and I thought look, this is an insane waste of yours and my time. But I came across a book "The Art of Empowerment" by Dr Robert Anderson. He became my mentor and he taught me that it is not possible for me to empower an individual – they can only empower themselves – and to do that, they require knowledge, understanding and confidence. Knowledge - to make informed decisions, understanding to see the impact that making knowledgeable decisions has on their lives - and confidence – if people don’t have the self belief that they can make the change then they are not going to make the change. At X-PERT Health, the last few minutes of every session are about goal setting. We ask, having heard all the information today what are you going to try out over the week? We set our own SMART goals and ask on a scale of 1 to 10 how confident are you that you can achieve these goals and we ask patients to write these down and we work on empowerment We don’t want over reliance – we want people to make the change for themselves - and they do! Q. Do you have one piece of advice for anyone feeling overwhelmed by their own weight challenge and wanting to make a difference? - What would you say to them? A. Eat Real Food and cut the junk!! Real food is packed full of nutrients and so will help people feel fuller faster and for longer. If you eat real food your diet will satisfy your hunger and your cravings will disappear. You will be nourished and feel nourished and you will be able to tell that you are full and no longer hungry. Just. Eat. Real. Food. Q. What are your favourite health related books and who do you follow? A. I have learned so much from Professor Tim Noakes in South Africa Jason Fung on Intermittent Fasting I learn something every day from Dr David Unwin and Zoe Harcombe I love love love the podcasts from the Fat Emperor – Ivor Cummins – absolutely fantastic I recommend The Salt Fix by Dr James DiNicolantonio Drs Michael and Clare Mosley are amazing Dr Aseem Malhotra is brilliant - especially when he provokes the politicians - he rubs a lot of folk up the wrong way but is so brave in the way he is shaking things up! Q. Finally, do you have a great motivational quote we can stick on the fridge to inspire us? A. Well I have two – the first is really the dedication for X-PERT Health "Educate not medicate" The second is by Maya Angelou also with the emphasis on empowerment and is a great place to end: Useful links to find out more from X-PERT Health: X-PERT Health Website Digital programme Online forum (you will need to register first) Looking for help with eating disorders, addiction to sugar, weight loss and more? Try our brand new service at: Sugarsaddictive.com

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

Do you find it hard to change your diet due to cravings? Did you know that food addiction involves the same areas of the brain as drug addiction? In this article we offer 7 simple and creative steps to change your diet to implement at your own pace. No pressure just ideas and simple heart felt encouragement from us both. Parallels between sugar addiction and drug addiction Back to food addiction. And yes, it's true, it's the same neuro transmitters involved in food addiction and many of the symptoms of food addiction are identical to those of drug addiction. Processed junk food, like cocaine, has a powerful effect on the reward centres of the brain. These effects are caused by stimulating brain neuro transmitters like dopamine which make us feel good. But it is an artificial high and does not last. Then we crash and our bodies and brains crave more. Nowadays, the sugar levels and additive combinations in ultra-processed food and processed junk food are purposefully designed to stimulate these neuro transmitters - why? ...follow the money - you read it first here. Well not really, we all know it don't we, but it doesn't stop it being hard to resist! It's the thought we are "being played" that gets me, every time. Ultra Processed Foods The most problem foods are those that combine high sugar and high fat ingredients: think cake, biscuits, pastries, eclairs - the equivalent of crack cocaine to the food world and there's just as much money in it for the big food companies (as well as dubious ethics). So, you read it here first, its not lack of will power that's causing food addiction - its the food. And, whilst writing, if you want to know if you have a food addiction, we got you covered with this exceptional quiz from Yale University- YFAS Test. Before you start, be kind But what is the best way to tackle food addiction and how do we break out of it's vicious grip? How can we change our diet? Experience has shown us that diets don't work. It may be different for you but perhaps the best starting point is - just to be kind - Q17 of the YFAS test reads: my food consumption has caused significant psychological problems such as depression, anxiety, self-loathing, or guilt in the past 12 months - if we've reached that point then it HAS become an issue. "Right, that's it, I'll diet on Monday", is just heart breaking and not a great response. What to do instead? Here's what I think. Change your way of thinking, change your mindset and address the root issues. Move your body. Breathe. Rest. Put yourself first and really take time to care about you in whatever way, shape of form that looks like to you. For me its find quiet, solitude, reading, writing, thinking. What works for you? A pace that works for you Next, start to introduce small steps, going at your own pace and change the way you approach food. And by small, I mean small - I read an amazing story about a woman who made a commitment to simply drink a glass of water every morning without fail. This commitment held and with this came confidence to introduce another step and then another, working at her own pace and making change happen in her own way but secure in the knowledge that it could be done because of her previous success. And you can do it too. Here are 7 steps to help you re-think your diet and approach to food and nutrition. Take sugar out of your diet Reduce or eliminate sugary and starchy carbohydrate foods from your diet. Talk about diving in head first! These foods include wheat bread, breakfast cereal, potatoes, rice, oats, milk chocolate, pop, fruit juice, cake, pies, pastry. Its a biggie but its the one that's going to make a profound difference. Take the veg challenge Load up with non-starchy vegetables at every single meal. The greener, the better - my secret weapon of choice is baby spinach! Non-starchy and salad vegetables will help you feel fuller for longer so don't stint! You will be amazed at how many different ways there are of incorporating green veg into your diet - add to chilli, combine in stews, hide in omelettes, chop fine and you will not know they are there - and trust me, they work! Here's a great list of veggies to eat freely to help you feel fuller for longer. Read it and learn....remember, knowledge is power! Eat good fats Mackerel fillets and sardines, oily fish, kippers, olive oils, coconut oils, duck fat - experiment and explore - another great way to keep feeling fuller for longer. Nuts and cheese fall into this category too but eat sparingly as they can be highly calorific - this was discovered by me, falling into the trap of eating lots and lots of nuts and cheese because they taste great and are a natural wholefood - and suffering the consequences! Like I say, knowledge is power! Watch your Fruit choices Huh? Well yes, not all fruits were created equal and therein lies the problem. Opt for fruit that is low in sugar in preference to those high in natural sugar (or fructose). Never ever opt for fruit smoothies which is possibly the fastest root to mainlining sugar known to man - where all the good bits of the fruit that counteract the fruit sugars and stripped out and discarded during pulping! Low sugar fruit includes apples, pears and berries - blueberries are a superfood too - high sugar fruit includes bananas, mangoes and pineapples. Here's a great list of fruits to eat in preference to those not to eat. Eat protein (but don't overdo it)! Eat protein at every meal as this too will make you feel fuller for longer. But how much protein does your body need? Expert Nora Gedgaudas in her book Primal Fat Burner recommends dividing your ideal body weight in kg by 0.8%. That gives you an idea of the amount of protein to shoot for. More than that and your body will turn the excess into sugar and you will be back to square one. Learn to love water Drink approximately 2 litres of water per day. Again, this keeps you feeling fuller for longer. Its cheap too. And do-able. Commit to that first 500ml on waking - keep it up, challenge yourself, surprise yourself and with that single consistent win under your belt you never know which of the other seven principles you can bring on board. YES! Quit the Scooby snacks :( Stop snacking. Stick to three meals a day. Keep it simple and explore the benefits of intermittent fast and time restricted eating. Take the power back. These ideas are free and simple to implement although not always easy. Good News The good news is that there are many who have gone before us and if you look carefully, they are all waving their encouragement from the other side of the river! And the water sure looks good over there. Take your time to implement each one of these 7 steps to change your diet at your own pace and in your own order and in this way, the lasting change you long for will not be long coming. Let us know how you get on with implementing these changes - we would love to hear your progress! Email us at hello@primalcut.co.uk or leave a message in the comments section below! Need more help? Check out our weight loss & sugar addiction recovery services at: Sugarsaddictive.com Thank you!

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

Why the fuss around bacon and nitrites? We've been bringing home the bacon for a millennia - some even say it was made in heaven itself. However, science has uncovered some real evidence to show that the preservation of meat by salting was first practiced in China, Africa and South America, likely around a similar period. Though it would be some time before a key type of salt was seen in Europe - in Germany cured pork became known as baco, and similarly in France it was referred to as bako. Both variations having a similar meaning; buttock, ham or side of pork. Before refrigeration heavy salting and air drying was to became the favoured method of preserving meat beyond a day or so, sometimes for many months. Consequently, todays bacon comes in many different forms and dozens of cure recipes, many of them a closely guarded secret or regional favourite. Bacon Types: Side or Streaky Bacon The most popular bacon of all in America is cut from the belly. With parallel layers of fat it can be smoked or unsmoked and served with or without the rind. Pancetta is a dried Italian version of streaky bacon which can either be smoked or unsmoked. Back Bacon, Irish, Canadian (Loin) Mist popular in the UK, back bacon is taken from the loin or middle section of the back. Collar Bacon (Neck). Middle Bacon - A flavourful mix of both Back and Streaky Cottage, Shoulder Bacon - Marbled similar to middle bacon and often rolled and tied after the cure to give larger slices like ham, though with more fat. Cheek bacon - Face, neck (jowl) bacon - but not guanciale, which is a ready to eat deli meat used to flavour dishes such as Carbonara. Smoked or au naturel, bacon is one of those foods most can't resist - everything tastes better with bacon! What better than a few rashers of crispy bacon and egg or bacon sandwich with brown sauce. Although pork bacon is by far the most popular, mutton, turkey, and beef can also be made into great bacon. Even plant-based (vegan) versions are now readily available - what next? Saltpeter Salt is the primary and only ingredient actually needed to make bacon. Though without the artificial preservatives, modern processing and added sugar, it would look and taste very different from what we see in the shops today. Originally, bacon and all meats were preserved with just salt. Though the quality was hit and miss and varied according to the location from where the salt was extracted. Naturally, this meant the chenical make up of salt differed according to lacation and geological history. The earliest known records indicate salting was used as a method of curing meat in the Tarim Basin, in the Xinjiang province, China 5000 - 7000 years ago. Though, access to potassium nitrate salts didn't get going in Britain until the mid 18th century, when large reserves were found in southern India. Saltpeter (Potassium Nitrate), a naturally occurring and generally beneficial element found in rock salts. Early butchers noticed particular batches of salts resulted in bacon that lasted longer, achieved a desirable crimson colour sooner and had a different flavour. The first records of the reddening effects of Saltpeter on meat was reported in Europe by the Romans, though . Interestingly, Saltpeter is also an ingredient in the production of fertilisers and fireworks and more worryingly - explosives. Buyer Beware! as the friend of a friend of ours recently found out, whilst attempting to purchase Potassium Nitrate without good reason. It may well land you in the attention of MI5 and a very early alarm call! - a true story. Traditional Bacon Standard curing of commercial bacon takes just a few days. It involves as much as 25% water injected as a brine solution along with phosphates to hold the injected brine solution - much of this is still within the meat when we come to cook it. The colouration and flavour of most modern bacon is also artificially enhanced due to the widespread use of the additives such as; potassium nitrate & sodium nitrite. Though permitted by EU and UK law, there are strict rules on the safe levels of nitrate and nitrite that may be used in food. Health Risk Based of the data, an increased cancer risk linked to Sodium Nitrate/Nitrite in conventional bacon is real. Though objectively, it may not be that simple! Can we say for sure that a diagnosis of colon cancer is directly linked to the levels of processed meat in an individual's diet? Is there something we're missing? Clearly not everyone who has ever eaten bacon is going to get the 'Big-C'. The current evidence shows that the threat of cancer increases due to high levels of Nitrosamines, not nitrate or nitrite itself. Nitrosamines are formed at safe levels naturally in the body, but can also be at high levels as a function of exposure to high heat, as in some methods for cooking bacon. Therefore, heat is a major factor in increasing risks. Heat + nitrites + amino acids equals an increased risk in the formation of carcinogenic compounds. So less frazzle is the way to go. Sadly, that may mean the end of crispy bacon forever. Our advice: Don't Crucify Your Bacon! Nitrite free bacon - what is it? Curing bacon without nitrites and injection of artificial preservatives, brines and sugar takes time! Our delicious pork bacon is lovingly cared for, for up to 5 weeks. In creating our cures provenance and organic are key factors in selection of cure ingredients: Organic Himalayan salt (The purest source on earth - no potassium nitrate) Traditional and fresh herbs Natural and Fresh fruits - without added sulphites Spices - sourced as locally as possible. The result is an all-natural nitrate free, or uncured bacon with a subtle fragrance and intense flavours, we call it the taste of provenance. Even better! there’s no added water, sodium / potassium nitrite or phosphates and so no grey frothy discharge (from the release of phosphates and water) or shrinkage while cooking. Primal Cut free-from naked bacon contains only fresh organic fruit sugars and nitrates present in the natural raw organic seasonings. As with our gluten-free sausages, both flavour and preservation are achieved by the careful selection of naturally organic ingredients. The best foods and most nutritious foods have always been made using natural ingredients. Is Primal Cut Bacon Nitrite Free? Let's be entirely transparent and appreciate that nitrates are a naturally occurring compound fundamental to all life on earth (The Nitrogen Cycle). In terms of Primal bacon, both nitrate & nitrite are present in our Himalayan salts, herbs, spices, fresh fruits, etc. The important part for us is we avoid injecting strong synthetic solutions containing sugar, phosphate,nitrate or nitrite, this means that in the UK you'll see it labelled as Nitrite Free Bacon or Nitrate Free Bacon. Slightly different rules apply in Australia and the U.S. Natural Bacon Anything heat treated, or created artificially carries added risks, our bodies rely on natural nutrient-dense sources of real food, hence why all Primal Cut products fit this criteria. To be clear, in terms of UK food labelling requirements; natural bacon, nitrate-free bacon, preservative-free bacon, unprocessed bacon, naked bacon and uncured bacon are all effectively the same thing. They all describe a type of bacon that's cured without the inorganic form of Potassium Nitrate/Sodium Nitrates. Healthy Bacon - The Holy Grail Is Bacon Gluten Free? Technically, no - though the devil is in the detail. Of course, this is important if you have an allergy to gluten or are aware of its damaging effects and choose to avoid it. Bacon is one of those foods that could be described as naturally gluten free as it not knowingly present or added to the cures used, that said! The risk of cross contamination should never be overlooked, particularly if you have coeliac disease. Take the typical setting, where pastries, sausages, pies and possibly sandwiches are produced. The risk of cross-contamination in these scenarios would be real & not carry a 100% guarantee. The risk is the same for any individual or organisation producing or handling food. Though we see various foods being labelled as gluten-free, this is very much an internal statement - if not verified. Any foods, including naked bacon and regular bacon needing formal gluten free status need to be produced within a controlled environment. Audit & Certification to the AOECS Gluten Free Standard is the required route to achieving gluten free certification in the UK & EU. Thankfully, our artisanal bacon (Primal Bacon) is gluten free (AOECS & Certified by Coeliac UK), a tasty, sugar free bacon, 100% allergen-free and totally delicious, nutrient-dense, and comes with the peace of mind you're eating real food with real provenance. Ethical, sustainable, nitrate free bacon! Bringing home the bacon: Get 20% OFF everything with your first order - discover the benefits & natural taste of Real-Bacon for yourself! To find out more about Nitrite Free Bacon and British Charcuterie visit our online shop. For help with weight loss or food addiction recovery, visit our new confidential service: sugarsaddictive.com

Am I Addicted To Carbs? - Take the test Developed by Yale University Rudd Centre for Food Policy and Obesity (YFAS) in 2009, this 25-point questionnaire is designed to assess food addiction in individuals. Food for thought indeed. And while there is currently no official diagnosis of "food addiction", the YFAS test was created to identify those who exhibited symptoms of dependency towards certain food. We probably know this already but it bears repeating: the foods most notably identified by YFAS to cause food addiction were those high in fat and high in sugar: cake; buns; biscuits; cookies; fudge. Yes, all the stuff that's been shouting at us during lockdown! This simple, self-reported quiz was created by a Yale researcher, Ashley Gearhardt, to determine those at high risk for food addiction, regardless of weight. Consider the following seven statements to see how many correctly describe your relationship with sugary or high starch carbohydrate foods. If two or more of these questions apply to you then you may have a food or carbohydrate addiction. You can take the full test here . We would love to hear from you if you too are in recovery from food addiction. We would love to hear your story to share and offer inspiration to any one else on the long road home! It's amazing how much it can help when we know others have gone before us and made the pathway clear! Get in touch at hello@primalcut.co.uk or leave your story in the comments section below. Thank you! For Carb & Sugar Addiction Help, go to: sugarsaddictive.com

We all know sausages are bad for us! Saturated fat makes them bad, or so we all believe it. In other words, low fat sausages are healthier since they don't have bad fats. The government, NHS, food manufacturers, dieticians, scientists, and the media tell us so. The conventional wisdom leads us to choose low-fat food no matter what it is. Generally, I think almost everyone thinks fat - along with sugar - is to blame for the obesity epidemic. Even though a lot of sausages have sugar as well as fat, let's just focus on the fat since that's one thing that pretty much every sausage has. Saturated fats are undeniably high in energy or calorific value during digestion, this is what led to the Calories In Calories Out (Gluttony and Sloth) hypothesis, this simplistic thinking is all most of us have ever known. The thinking was nice and simple, easy to understand and made perfect sense to the movers, shakers and decision-makers. It was an easy to follow rule, for sure. The following excerpt is the present explanation given on the NHS website: Obesity is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat. - nhs.uk/conditions/obesity/causes/ It's a simple message that could also be communicated easily, the NHS. Though, the human body is a complex system - we know! Could it really be, this simple? Sadly, this way of thinking is based on the old but erroneous conclusion that gluttony and sloth are the cause of things like obesity, heart disease, cancer, type II diabetes, etc. Having become so deeply ingrained, it's now the norm to think of saturated fats as bad and polyunsaturated fats as good – that consuming a high-fat diet makes us fat. Growing up in the '70s, I clearly recall the shift. We were strongly persuaded to change to margarine, We were advised to stop eating butter, to use sunflower oil instead of animal fats. Drink skimmed or semi-skimmed milk and never the full-fat version (silver tops as they were then - blue today). In Britain and America, fat had been declared public enemy #1, more bad news for our British Sausages. Conventional Thinking: Low Fat The perception we hold of fat being bad was founded on a hypothesis of the now infamous Ancel Keys and his much-disputed Seven Countries Study. For decades successive governments have consistently adopted the findings of the Seven Countries Study and its oversimplified principles of gluttony & sloth. This though was to become the catalyst for the wholesale removal of fats from our foods. However, it didn't stop there, as food manufacturers discovered that this changed their products significantly. The flavour had gone, they didn't taste of anything! To counter this, sugar and its variants were added on mass. Though fats perform some very important roles, other than providing essential macro-nutrients, they're also the carrier or transporter of flavour to the taste buds. Take the fat out and you're left with flavorless bland food - including, low fat sausages! The Eatwell Guide Sadly, the practice remains commonplace as publicised by the NHS in its Eatwell Guide (2016) - previously khown as Eatwell Plate published in 2007 by the Foods Standards Agency. Medical science now knows that Key’s depiction of the Seven Countries Study (SCS) to be fundamentally flawed and has no basis in fact. The data he used was skewed - maybe even manipulated. Despite this, Public Health England remains steadfastly behind the Eatwell Guide. Why? We can only wonder! Perhaps we'd be better off taking note from the author of Pure, White and Deadly – the very credible Professor John Yudkin, or closer to home - Break The Crave by Bridgette Hamilton, Healthy Eating: The Big Mistake by Professor Vernor Wheelock, even our own food addiction recovery program @ sugarsaddictive.com High levels of saturated fat are fundamental to our good health, after all, we're hunter-gatherers, omnivores - not herbivores. Animal fats will likely always remain the primary element of the human diet for many generations to come. To play this video, view this post from your live site. Educate Not Medicate Who Invented Sausages Are Sausages Healthy The Low Fat Sausage Myth Sugarsaddictive.com

We are chatting with our friend Nathalie Gudgeon, registered nutritionist and recipe developer. Nathalie is a registered nutritional therapy practitioner adopting a functional medicine approach in clinic, working with clients on a consultation basis to optimise health. She is also a keen recipe developer; passionate about clean eating. Her nutritiously natty Instagram account is a great way to follow what she feeds her family, providing practical tips for busy people managing allergens. Q. Can you tell us about your health journey and how you came to be a registered nutritionist? I ate very badly as a child, lots of sugar and processed food.  This reflected in my teens.  I always had a problem with dairy and cutting this out helped hugely – my digestion recovered, and my energy levels returned.  It was this journey that switched me onto Nutrition and I completely changed my eating whilst studying for my degree. I love the consultation and education side of my role but I’m deeply passionate about the recipe development/demonstration side of my business.  It’s this education and the tools that people need to enable their health plans to succeed.  I come from a family that love to cook and bake and I really want to inspire people to get back to that, whilst educating them about using real food ingredients.  That’s what nutritiously natty is all about. Q If you could go back ten years, what advice would you give to yourself? Slow down!  Too often we rush into decisions or rush through the day, before you know it 10 years have passed. Now I have 2 children, my life is busy juggling work and family life. Practising self-care is so important now. It’s a big part of the functional medicine approach, combining nutrition with lifestyle medicine. Q.  Who are your role models and what do you admire most about them? I really admire many food bloggers but in particular Ella Woodward (Deliciously Ella).  She overcame her own health challenges through changing her eating habits and through her blog and cook books she’s really switched people onto eating real food.  I’m not at all vegan but you can adapt a lot of her meals to include a portion of fish or meat.  I recommend her books to many of my clients as a good starting point. Q.  What is your #1 piece of nutritional advice Cut down on your sugar intake!  Excess sugar causes so many imbalances in the body as a source of inflammation and stress.  Its the foundation of many of all of my health care plans. Q.  What's your favourite primal cut sausage and favourite way to eat it? I love the Cambridge and its suits my kids palate.  My kids love homemade toad in the hole in the winter, made with gluten free flour, coconut milk and eggs.  In the summer we love BBQ sausage with a big fresh salad, jersey royals and homemade beet slaw. Here's a sample of one of Nathalie's sausage-licious creations, you can find more inspiration and recipes on her instagram account And you can read more about Nathalie’s services by visiting her website here at www.nathaliegudgeon.com Think you may be addicted to sugar (ultra-processed food)? Catch up with our Kate @ sugarsaddictive.com

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

“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?

We are so excited about our brand new Paleo Bakery box offer for all the paleo bakers out there in the UK! We have carefully selected five of our most popular packet mixes comprising paleo bread, paleo pizza bases, paleo wraps, paleo waffles and our super special paleo fruit toast so that you can bake your own! We promise you, there is nothing quite like the aroma of freshly baked fruit toast straight from the oven or being able to whip up a batch of healthy eating low carb waffles to get the whole family talking over breakfast. We love the fact that none of our products have white refined sugar and that they are all grain and gluten-free as standard. Healthy eating is key for everyone seeking to bolster immunity and foster good health in order to enjoy life to the full. Each packet mix comes with full instructions and requires simple store cupboard additions such as olive oil, water, sea salt or courgette. And every packet mix is faff free too! Here is a quick snapshot of what you can bake with these products, clockwise from right, fresh pumpkin bread, paleo pizza bases, paleo fruit toast, paleo wraps and paleo waffles/low-carb pancakes. Easy and naturally tasty! To order your box, simply follow this link to the Paleo Bakers Box on our online shop! Hat's off to a simpler way of life!

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)

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!

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!

That's the Primal Cut Way.....and its back to basics.... Why do we eat? We eat to receive daily nourishment and to savour the pleasures of great tasting food. Eating is pleasurable because it satisfies our hunger. The food that nourishes the most is the food that is as close to its natural form as possible: meats, eggs, seeds, nuts, root vegetables, leafy green vegetables, seafood and fruit. For the longest time in our history, these were all the foods we ate. It was a rich and varied diet and included fermented foods, home made stocks and broths, cultured creams and cheese, free-range meats and a good variety of seasonal fruit and veg grown at home, naturally. The food was nourishing and satisfying and is the diet remembered by all our grandparents and that's the food we produce and sell at Primal Cut. Simple! Why Whole Food? Whole-foods contain a naturally occurring and harmonious balance of "ingredients" to maximise nutrition, increase satiety and to minimise toxicity. Take apples. Each apple contains naturally occurring fruit sugars that are bundled up with plant fibre. The fibre works to decrease the rate of sugar absorption in the body and allows for a healthy, natural insulin response. It also allows us to feel full. However, if we were to isolate the fruit sugars in each apple and only consume this sugar product, we would lose all the benefits provided by the plant fibre and all the nutritional value whilst upping the sugar. This is what we do when we create fruit smoothies for example, we discard the pulp and fibre and drink the juice for a sugar hit! But this was not how nature designed our food to be eaten - there's a reason why real food is seasonal and also why naturally occurring sugar was so hard to find! These days we have moved so far away from the land and natural food production and passed through an industrial food revolution to the point where we have become heavily reliant on refined and ultra processed food. There are many many reasons that have contributed to this including politics, soil depletion, unsustainable farming practices, genetic modification of crops, the demands of an ever increasing world population but mostly we say the same old adage applies of corporate greed and "follow the money" as to why we have ended up in such a mess with food production. And simply put, refined food does not satisfy hunger . In fact, quite the reverse: refined ultra processed food promotes overeating because without the naturally occurring triggers that promote satiety, we can no longer tell that we are full. Great news for the manufacturers not such good news for you and me. That's why at Real Food Online we only make food and using whole food ingredients and no white refined sugar, ever. In its own small way, when we chose for whole foods, we are choosing to take the power back, to take ownership of our health and to use our buying power to make powerful choices for the health of our planet Why Paleo? Paleo is short for the paleolithic diet (the caveman diet) and, for us it simply means a move back to eating the type of food that caused our ancestors to thrive: meats, eggs, seeds, nuts, root vegetables, leafy green vegetables, seafood and fruit. It is the diet of our forefathers who did not suffer from the myriad of issues that affect our health as human beings every day - we're talking cancer, type 2 diabetes, coeliac disease, allergies, autism, the list is endless - good health these days now seems the exception and not the norm - we need to stop and ask why this is happening. We love food but were caught in an endless buying cycle of ready meals and take outs when our children were small and we were both working full time. Time seemed such a premium and we were both so tired all the time. We were miserable until we realised we could take the power back and make changes to our diet that would promote a healthier way of living. For us that was stripping out refined ultra processed foods and going back to basics. Eating the food that our bodies were designed to eat - food for humans not machines! When we stopped eating a diet full of sugar and ultra processed food and transitioned to a low-carb paleo diet not only did the weight begin to drop but we also began to experience a myriad other benefits including a huge mental clarity, more energy, more lightness, more focus and more drive. This gave us more time to do the things that we wanted to do and more energy to do them and ultimately led us to create our own food business Primal Cut to make grain-free an easy and convenient choice. Why Grain-free? Read on... Why Gluten Free? Here's the science-y bit! Gluten is a protein found in grass seeds such as wheat, barley and rye. While these seeds have historically been a staple food nowadays it seems that more and more people are gluten intolerant and unable to digest gluten-containing foods. Coeliac disease is perhaps the most recognisable of all the gluten intolerant conditions. Why the rise in gluten sensitivity? The seeds we eat are not the seeds our forefathers grew and saved each year with such care and dedication. Instead the seeds have changed and become modified through the use of genetic engineering. It is just not the same food. Other gluten intolerant conditions such as "leaky gut" are starting to be recognised by scientists for the part that gluten plays. Gluten seems to increase intestinal permeability which results in a "leaky gut". In this condition, molecules present in the gut lining cross into the blood stream triggering an immune response and inflammation. Over time this becomes chronic and extremely painful. Chronic inflammation may manifest in a huge variety of symptoms too such as acid reflux, bloating, arthritis, asthma, hay fever, swelling, mental fog, lethargy, skin issues including eczema and acne and many many more. That's why we don't eat grains and why all our food is gluten-free. Our 100% free-range sausages, bacon and cured meats are certified gluten free by Coeliac UK too! That's our ethos in a nut shell. There are so many ways we can start to take the power back and learn to listen to our bodies to understand what they need to thrive. We all have the power, can you feel it? Change your diet, change your life!

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

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.

Does a decent, naturally low carb bread sound like the impossible dream? We are here to set you straight! Where to buy low carb bread? To help you in the search for the best tasting, lowest carb bread we opened our low carb, gluten free and keto bakery section. We now hand-make five great, free from primal alternatives to modern wheat bread. They're 100% paleo friendly and gluten free. Specifically for low carb and keto diets, each nutrient-dense loaf is packed with whole-food alternatives to wheat flour and grain-filled sourdough bread and provides a sugar free, slow-release energy source to help you on your low carb journey. If you are missing traditional bread in your diet – why not try a natural primal alternative - change what you eat not how you eat. Low Carb Fat and Seedy Bread Hand-baked in the UK, this low carb keto bread contains no carbs. This bread is gluten free, dairy free, sugar free, and packed with nutrient-dense sunflower seeds, pumpkin seeds, sesame seeds, and flax seed. With a carb count of just 1 gram per slice, each low carb loaf is topped with poppy seeds, for that added crunch. It's delicious toasted and with a topping of your choice. So if you are used to eating scrambled eggs on toast for breakfast and thought this had to change with your new diet……well hello! This is a perfect option for you and is our best seller in the UK. Further details: High Fat Low Carb Loaf Low Carb Bagels Same great keto bread but shaped into our lunch box friendly Low-carb Bagels, hand-baked to order. And each low carb bagel has 2.8g of carb! These are so perfect toasted with cream cheese and smoked salmon, nut butter, fresh deli meats or cottage cheese even toasted as croutons in hot soup! Filling, nutrient-dense and highly adaptable, our low carb keto bagels come with all the added benefits of eating seeds, nuts, eggs, and freshly grated courgette including feeling satisfied and feeling fuller for longer. They make a great healthy gluten free snack alternative for additive free kids too! Bake Your Own Fat and Seedy Low Carb Bread Simply add grated courgettes and free-range eggs to this packet mix and bake your own fat and seedy keto bread or 6 alternative low carb bagels or 6 alternative low carb bread buns. Easy to make, this is a simple way to bring low carb bread back into your daily life! Get the kids involved – its great fun and an easy win on the road to healthy eating. Find out more here No Nut Hemp Bread This is a great alternative sandwich loaf, hand-baked to order. It has a texture similar to traditional wheat bread with a delicious chewy crust. This is best eaten toasted and topped with your choice of fillings – similar to a Danish open sandwich. Super filling and nutrient-dense, our keto bread loaf is hand-crafted from real, whole-food ingredients including shelled hemp seeds, free-range eggs, rosemary and natural, good-for-you olive oil. It is naturally low in carbohydrates too! Best kept refrigerated, this low carb keto friendly loaf can be sliced and frozen for up to three months. Easy to manage, simply toast straight from frozen and enjoy! Further Details: No Nut Hemp - Low Carb Bread Bake Your Own No Nut Hemp Bread So easy – just add fresh grated courgette and eggs and bake in the oven for 30 – 40 minutes. Get the kids involved and they will so enjoy eating this delicious alternative to bread – and never know it's healthy grain-free, sugar-free, low carb bread! Further Details: Bake at Home - Low Carb Bread Mix 5 Alternatives to Low Carb Bread There you have it, our lowest carb bread! Five great options and five great alternatives to buy low carb bread. Each delicious option contains no grains, pseudo-grains, gluten, soy, yeast, artificial preservatives, refined sugars or pea flours – so no mid-afternoon breakdowns when blood sugar spikes and those pesky cravings come knocking. We hope you love our bread as much as we do - Happy eating!

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!

Keto Bread Rolls Mix Bread is one of those things that just about everyone loves. It's also something that needs to be prepared differently if you are following a low carb or ketogenic diet. This recipe uses almond flour instead of regular flour. Almond flour has less protein than other types of flours but much more fiber. Fiber helps stabilize blood sugar levels and keep you feeling fuller longer. If you enjoy baking your own bread but find you can no longer tolerate wheat bread due to inflammation, bloating and general discomfort, here's a gluten free foods alternative to traditional bread. Simply bake it at home using our Keto Bread packet mix! With our convenient ready-made keto breads and mixes, it is possible to have all natural gluten-free alternatives to bread including bread to eat on the keto diet that will both nourish your body and leave you feeling satisfied. We only use nutrient-dense, real food ingredients and these bread products because they are free from, will not leave you feeling foggy, bloated, irritable, or worse, with an allergic reaction. How to make Keto Bread rolls. For a low carb, keto-friendly bread mix, simply add grated courgette, free range eggs, garlic and olive oil to the Primal Alternative No Nut Hemp Bread packet mix. This is a great time-saving bread option as there is no need need to prove or knead the mixture just add it to a lined 1lb loaf tin or shape into the dough mix into four bread rolls using your hands. Bake in a moderate oven for 30 - 45 mins and these are ready for tea! What do Keto Bread Rolls taste like? The taste and texture of the bread or keto bread rolls is soft like ‘real’ bread with a chewy crust. It works best toasted or eaten fresh-baked and warm straight from the oven. Our breads use only nutrient dense, whole food ingredients and are crammed with healthy benefits as well as free from artificial preservatives. These breads are gluten free too. What are the nutritional benefits of Primal Cut Keto Bread Rolls? The main ingredients in each bread mix are: free range eggs, fresh grated courgettes and healthy olive oil. We add sunflower seed, hemp seed and psyllium husks to the blend, each of which ingredient has their own nutritional benefit. For example, hemp seeds are rich in protein and fibre as well as healthful fatty acids including omegas-3 and omega-6. They have an anti -oxidant effect and may help to reduce symptoms and improve the health of the heart, skin and joints. Psyllium husk is hugely beneficial to tums and can help to improve digestion and alleviate symptoms of IBS and ulcerative colitis. Psyllium husk is also a natural laxative. When the psyllium husk contacts water during the digestion process, it expands to create a gel like substance that will slow down the absorption and breakdown of sugar in our blood which is perfect for folk on the keto diet or low carb diet or who suffer from diabetes. And finally, the sunflower seeds we use in our keto bread are a rich source of minerals including magnesium, phosphorous and potassium. These minerals are necessary for healthy bone and muscle development and help to maintain balanced nerve function. And the best bit? It is easy to pronounce every single ingredient listed simply because they are all real foods - with not an additive in sight! Healthy Choices Each whole food ingredient has been purposefully chosen by the guys at Primal Alternative for optimal health. Together, they make an easy and delicious alternative to wheat free bread and a simple way to get more of the good stuff into our bodies. When we eat a Keto diet we can feel that we miss out on certain carbs and often wonder what to eat to replace good old fashioned bread or bread rolls for a bacon sandwich! This bake your own packet mix is the perfect alternative! So if you are frustrated with supermarket options, short on time or have failed at previous attempts to bake healthy keto bread, we encourage you to give these packet mixes a try! Mmmmm...can you smell that fresh crusty bread baking in your kitchen yet?! If you would like to buy the keto bread roll packet mix, follow the link to our online shop: No Nut Hemp Bread Mix PS. We also sell Keto Bread ready made in a loaf to savour and enjoy toasted with your tea! Here's the link: No Nut Hemp Bread Deliveries every Friday! (Photo Credit for Burger Pic: The Sustainable Pantry)

Sausage is delicious, nutritious, and within reach of most peoples pockets. Primarily made from meat, salt, herbs, spices and natural casings. But how do these ingredients combine to make sausages such a tasty treat? In this article, we will learn about the basic components of sausage and how they work together to create a great tasting product. We will also discover why sausage is so popular and how it has evolved over the years. You may not realise it, but sausage is a very complex food. There are many different types of sausages, each with its own unique flavor profile. Some sausages contain only pork, while others include beef, chicken, turkey, lamb, fish, and even plant based vegan sausages. And because most sausage is made from meat, it contains protein, fat, carbohydrates, vitamins, minerals, and fiber. Sausage is a versatile food that can be used as a main course, appetizer, side dish, snack, dessert, breakfast, lunch, dinner, and even a midnight snack. British Sausage Unfortunately, UK sausage isn't generally known as a health food as production has become highly mechanised and addition of artificial ingredients made commonplace by the demands of supermarkets. Cafés, supermarkets, butchers frequently use outdoor bred pork shoulder, including off-cuts - some sausages may even be all trim. Cereals like wheat, oats, barley, or other psuedo flours are combined with water and added to the meat. Sulphites may also be used to delay oxidation and preserve color. Another quite common method for preserving dried sausages (salami) is the addition of potassium nitrate. What Is Sausage Made Of? Below is an example of an ingredient list taken from a well-known UK sausage brand in one of the leading supermarkets: Pork Potato Starch, Water Rice Pea Starch Iodised Salt (Salt, Potassium Iodate) Dextrose Spices Pork Fat Flavour Enhancer (Monosodium Glutamate, Disodium Inosinate, Disodium Guanylate) Preservative (Sodium Nitrite/Nitrite) The World Health Organization, the NHS and the press are warning that each additive carries its own set of risks and health warnings. Has the processed food industry gone too far? Here are some interesting facts. Since Roman times, our ancestors preserved leftover meat with salt, herbs, and spices. All of the ingredients were natural and organic. The problem isn't that we don't have the knowledge and recipes to produce healthy sausages, but outside of the home enthusiast most larger sausage producers don't offer this option. Can we change that? The Sausage Machine Machine industrialisation of food preparation. As most of us lead busy and often hectic lives, our attention has shifted from where we'll find our next meal to commuting, meetings, picking up the kids on time, and making tea! In a world short on time, we depend on food manufacturers to provide most of our food and to make sure we have access to it at all hours of the day or night to satisfy our needs. We don’t always connect with the issue. Food manufacture and distribution networks are now on a huge scale, driven by shareholder demands for growth and higher dividends. Priorities have shifted and food production has moved away from local and seasonal to worldwide and whenever. But does processing food on this scale benefit us? Cheaper Food The problem with fresh meat is that it is perishable. Ask any Roman and he will tell you - to keep meat, we have to preserve it – and that’s a problem for the food manufacturer – particularly as the timeline from production to consumer can be more than ten days. How do they keep it “fresh”? As demand for cheaper processed meats with a longer shelf life increases so does the science of artificial preservation - This is something we need to avoid. Are Gluten Free Sausages Healthy? Production of gluten-free sausage is now on an industrial scale! When these new products were first introduced we all believed we were onto a good thing - finally, a sausage without the bread! Unfortunately, this was short lived and we now find that even gluten free sausages may include less than nutritional ingredients. To really understand if a product is healthy, or not, we begin with the small print - that often confusing list of ingredients and technical, even marketing terms used to help you buy. Is It Really Food? The problem with many alternative flour filler/binders is the resulting inflammation in the body and associated longer-term health impacts. In terms of "E" Numbers, though they may have been deemed safe as a food additive, our bodies are often unable to recognise many of these compounds as food. Hence, the body’s ability to function normally (to know when we need to eat, and when to stop eating!) becomes confused, hormonal signals to the brain are lost in the syrupy fog of artificial preservative, inorganic compounds, and toxic anti-nutrients like sugar and legumes. Consequently, there's now mounting evidence that in this state the risk of auto-immune and degenerative disease increases significantly. Eat Real Food! Good nutrition comes from eating a balanced diet of natural whole foods. A healthy eating plan doesn't need to be difficult if we stick to eating a simple balanced diet of real and natural whole food. e.g. Fat, Meat, fish, fruit, vegetable, nuts, and seeds will form the majority of a healthy diet with some dairy and butter. Avoid refined sugars, grains, legumes (such as soy, pea flour, and chickpeas) and more particularly, anything containing artificial ingredients - look at the brands of gluten-free sausages in the supermarket. Ancestral Health Next time you are at your local fry-up, think about what you are eating and let go of anything that does not serve. Our ancestors may not have lived to very old age, though they had innate skills and abilities that would serve them well in the hunt, skills that if we could access again would serve us well in these busy times. And the magic pill? Strip back your diet and eat simple foods, real-food that's as close to their natural state as possible. Real foods are those that don't require processing, i.e. heat to be edible. The best advice! ask yourself; Could I eat this food in its raw state - without becoming ill? The question is not - do I like raw steak? Rather, could I eat it if I needed to, and can my gut flora cope with it? The answer, is of course, yes! External Source: Eat What Your Family Ate - 500 Years Ago Does Healthy Sausages Exist? Yes, check your labels! They are out there - if you know what to look out for. The principles that guide Primal Cut and our healthy sausages are to use age-old traditions and simple real food ingredients. A kind of marriage of the Italian approach to food and ancestral diets. It's the beating heart of what we do and our range of - healthy sausages. We're with you on the demands of cooking healthy options for the family, that's why our high meat content, certified gluten-free sausages aren't just gluten-free. They're an entirely free-from healthy option, to be enjoyed by all - including specialist lifestyle diets like; keto, paleo, low carb, weight loss. Finally, the depth of flavour and great taste means they're the first choice for a simple quick family meal - convenient, delicious & healthy. WIN, WIN!! Sausage Meal Suggestions: toad in the hole, sausage and mash, sausages with onion gravy, sausage tray bakes, soups and casseroles. More... healthy sausage recipes. References: The History of British Sausage