Jil Wild

hair, happiness, health.

Thursday, 16 November 2017

Keto Lunch - Chicken Chickpea Slaw & Kale

*Carbs 11.1g *Fat 23.4g *Protein 18.8g *Cal 349

One of the often-heard complaints about the ketosis diet is that people suffer constipation because of the lack of fibre.  This lunch addresses that with chickpeas, kale and cabbage, and is super-tasty and filling into the bargain. My raw kale is prepped in a special way and is gorgeous just as it is, or you can crisp it up in the pan with some coconut oil and spices, and if I do this I throw some linseeds or fennel seeds in just for the hell of it.  Here's the lowdown:

Tasty Soft Raw Kale

  1. A bowlful of Kale
  2. The juice of half a lemon
  3. Tablespoon of Olive Oil
  4. Teaspoon Maldon Salt

Wash your Kale thoroughly and drain and dry it...I usually kind of rub it in a fresh tea towel!  Then put it in your bowl and add everything on the list. Work it all together with your hands, squeezing the leaves and making sure they're all coated in the oily lemon salty mixture.  Then just leave it in the fridge for a while, maybe two or three hours, and then take it out and give it another go with the hand massage.  This breaks down the fibres of the leaves a bit, as does the acidity of the lemon juice, giving a nice, soft vegetable which you can use in salads without having to cook it first.

The slaw is a great low carb staple.  I omit carrots, as being a root vegetable they can be sweet with sugars and therefore high in carbohydrate.  I just chop half a white cabbage into fineish strips, and add to a bowl which has a tablespoon or two of Hellmans Mayo. (On a ketosis diet fats are unlimited, so it doesn't matter how much you use)  Sometimes I add some herbs to taste...chives in the summer are lovely.  A squeeze of lemon or lime balances out the creamy mayo, and you can get creative and add sunflower, linseed, or sesame seeds too.  Toasted fennel seeds give an interesting twist, and half a clove of garlic grated into the mayo takes it to another level.

Whilst I'm finding my feet on the keto diet I am bulking out my meals with chicken and I've even eaten some stewing steak after many years of being mainly vegetarian.  I imagine that once I'm used to balancing the macro nutrients I will be able to get my protein from pulses and tofu and cheese.  Instead of eating a whole chicken breast, here I combined it with around a quarter of a tin of chickpeas for fibre and just cos I love them.

Enjoy! And don't forget to hit me up with some more meal ideas! x


Tuesday, 14 November 2017

Healthy Tasty Keto Lunch recipie.

*Carbs 33.6g  *Fat 19.1g *Protein 11.1g *Cal 334

Green Garden Soup is one of my all time favourite winter soups, using as it does two of my favourite vegetables, sprouts and leeks. Ironically frozen peas give this it's fresh light flavour, aided by the fresh and dried tarragon which give this it's distinctive taste. A little fresh garlic grated into the soup as it simmers along with lemon juice at the end of cooking are added in before seasoning well and blitzing.

If like me you are reducing your high blood sugar by following the ketosis diet, you can add high fat ingredients like butter to toast some almonds in and a generous dollop of Philadelphia full fat soft cheese as tasty toppings for this nutritious lunch.

For the soup you'll need:

1. Packet of sprouts
2. 3 leeks
3. Small packet of frozen minted peas
4. Juice of one lemon
5. Fresh tarragon
6. Dried tarragon
5. 1 or 2 cloves of garlic, grated
6. Black pepper and salt for seasoning
7. Vegetable stock cube

I just cut the hard stalks from the sprouts and remove any dirty or damaged leaves and thrown them in a pan with some butter, gently heating. Trim and slice the leeks vertically to give you a chance to part the curls and wash between them. Then slice the leeks and add to the gently sweating pan. Once the leeks have softened a bit you can make up the stock cube with boiling water and add that to the pan along with the fresh and dried tarragon, and simmer for twenty minutes or until the sprouts are nicely soft but haven't changed colour to that kind of over-cooked sludgy green, as that will spoil the bright green freshness of the soup.  Towards the end of the cooking I throw in the peas, because they don't need actual cooking and will, like the sprouts, lose their fresh greenness if left in boiling water too long. At this stage I grate a clove or two of fresh garlic in, along with a squeeze of lemon juice to taste.  Season well.

When it's cool, blitz it into a thick soup.

For the topping:
1. Handful of flaked almonds saluted in
2. Knob of full fat grass-fed butter like Kerrygold
3. A teaspoon or so of Philadelphia full fat soft cheese

Heat the butter in a frying pan, and throw in the almonds, making sure they toast both sides but don't burn.  This lovely bubbly butter mixture can be poured onto the soup once the almonds have changed colour, or you can combine the soft cheese in with it to heat and melt before pouring.  Otherwise, just spoon the cheese on separately. Either way its lovely with a good grating of black pepper and some Maldon Salt for texture and crunch.

There's lots of fibre in this meal too. Enjoy!


Saturday, 28 October 2017

A Skull is for life, not just for Halloween.

Women's Black Coach

How can we help our children to connect with the deeper significance of this time of year?

Monday, 25 September 2017

Weight Loss and on-the-go Meal Planning

Free stock photo of food, salad, dinner, eating

Preparation is something I do a lot of...birth preparation for my doula clients that is.  I know the value of being prepared, and of going into a situation armed and ready when it comes to the time to welcome a baby earth side.   What I've never done much of though, is thinking about and preparing my meals for days when I'm out working.  Oh I might sling an apple in my bag, but will I ever get around to eating it? (I always change the handbag apples when they start to look too sad) Far more likely that I'll eat the crisps that I also take, aiming to buy a sandwich at the hospital to eat with them


In my head, I've got enough to be thinking about, and I'm a busy person, so that rich and tantalising chocolate sponge cake that the hospital League of Friends coffee shop sells by the slice looks homemade (and therefore must be healthy) and will be a great lunchtime energy boost after a morning on the wards, readying me to meet breastfeeding mums at the drop-in in the afternoon.  The volunteers at the shop even save me the last slice on the days that I'm working.

I have combined my preparation with some hypnosis to help me to obsess less about those unhealthy choices that I so want to make!  I have been really impressed with Hypnosis Ninja AKA Rafe and Liz, who have developed digital downloads of sessions combining classic hypnosis with NLP (neuro-linguistic programming) in a vast array of subjects, not just dieting. I find the downloads very simple to use, and at under £10 amazing value for a 17 minute session that you keep for ever.  It's like having my very own hypnotherapist at my fingertips whenever I feel in need!  If you're struggling with any kind of behaviour from phobias to obsessive behaviour to just wanting to stop smoking, sleep better, deal with waking at night or change your relationship to food, there is a download for you. I used Change Your Relationship To Food and have found it an absolute pleasure to use and very effective in controlling my snacking on chocolate crisps and ice cream.

On a busy day at work, I know that I'm going to get hungry and time will be short, so the last thing I want to do is grab something easy but loaded with calories and chemicals. Out comes my little insulated lunch bag, several ice packs and sandwich box, and in goes any number of delicious salads with leaves including spinach and watercress. You can add sliced tomatoes, peppers cucumber, celery, nuts, avocado, hard boiled eggs, toasted fennel seeds, toasted cumin seeds, toasted any sort of seeds and nuts. In the picture above I've toasted some black kale in coconut oil to make it crispy and added smoked salmon and a tiny splash of home made vinaigrette.  Slices of chicken, quorn, tofu, beans and pulses are a great way to bulk out the salad and make it a filling, satisfying lunch.

For the vinaigrette:

  • 3 bsp Olive Oil
  • 1 tbsp Balsamic Vinegar
  • A garlic clove, peeled and crushed
  • Pinch of Maldon Salt
  • Some crushed black pepper
  • A teaspoon of Dijon mustard
  • A teaspoon of honey
When my salad contains apple or avocado chunks I give a good spritz of lemon juice to keep them from going brown, and for adding a nice fresh flavour, especially nice with smoked salmon too.

It takes me the whole lunch break to crunch through this lot.  It tastes divine.  I wouldn't normally take time to really taste what I'm eating, I'd be reading or scrolling whilst eating my sandwich, but this kind of meal is so flavourful, and doesn't take your energy to digest.  I notice that I don't get hit by that typical 2pm wave of tiredness as my body copes with digesting bread and other complex carbohydrates, and of course I don't get that sugar crash later on in the day either!

Ernie and I have just done 5000 of my 10000 a day steps! Time for a cup of tea x
Ernie and I are not used to 10000 steps for sure!
This blog post contains an affiliate link which means that I get a tiny payment from any purchases made through the link. This does not affect the purchase price, but it does help me to keep on blogging!


Thursday, 21 September 2017

Easy Ways To Fully Clean Your Make-up Equipment

Free stock photo of fashion, person, people, woman

This article was sent to me by Demi Giles. The picture above is sadly not one of mine as my brushes are all a bit of a mess, but I'm going to find some time over the next few days to follow Demi's advice and give them not only a good clean but also disinfect them. All the products Demi mentions are things that you'll easily find in your cupboard too. There are a few links in the article to which will take you to Demi's website.

If you're are a make up lover then you most probably have a kit full of brushes, different in size or type. This is actually great but do you take the necessary care of them? Not cleaning your brushes every once in a while has some down sides. Every time when you put make up on your face, you add dust particles, dirt and make up from your previous use straight back on your face as well. Sounds unhygienic, doesn’t it? Actually, there is something more disturbing. Tons of bacteria and dead skin cells accumulate in your make up brushes, forcing their way to your face too.

I provide you with all this information to convince you that in order to protect your skin from break outs and more, you’d better apply proper and regular cleaning treatments on your brushes. You only need to wash them at least once or twice a week. It is even better if you try to clean eye brushes after each use in order not to get possible eye infection. However, if you have too many make up brushes, all these procedures can get very time consuming. So now I will reveal you some of the most efficient and quickest ways to keep your beauty equipment clean, including not only make up brushes but make up sponges as well.

Rinse the make up brushes with warm water. It is important to do it with the bristles pointing down because you do not want to wet the base of the brush. You may ask why? Because if you do, you risk to weaken the glue which will surely make the life of the brush shorter. Only few people know that this is the main reason because of which the bristles start to fall out.

Something simple to do which you can fully trust to work is to pour few drops of shampoo or liquid soap onto the brush and then lather gently. Rinse it with warm water again and repeat this procedures as many times as necessary till the water eventually runs clear. If you find it hard to remove completely some stubborn debris, work some coconut oil into it. This should loosen the stuffed particles and make the cleaning way much easier.

Now that the brushes must be already perfectly clean, lets do some disinfection. Mix two cups of water and add one cup of white vinegar in a bowl or a bigger glass. Dip the brushes into the solution and let them stay for a minute or more (remember not to wet the base!). Rinse one more time and let them dry overnight on a microfibre cloth or a towel. See that it is not that hard to keep your brushes clean? Have in mind that it is advisable to do it every week in order to keep dirt away from your face.

I promised you to tell you how to clean your make up sponge as well. Actually, the process is almost the same as the already mentioned one. Rinse, lather, rinse, dry. Except for the absence of bristles, there is one more essential difference. If your sponge never seem to dry off, most probably it might have started to grow mould. If you have such suspicions, cut it open to see if there are any mould traces. If you do, throw it away right away. If you do not, you can keep on using the pieces.

So now it’s time to be frank. Ask yourself how often you clean your make up brushes and sponges? If you do to less than once per month, lets say, then you should definitely take my advice into consideration
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