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THE KETOGENIC KITCHEN GOES STATESIDE

Having already been a best-seller here in Ireland, Domini and Patricia's book, The Ketogenic Kitchen, will soon be published in the United States by Chelsea Green Publishing. This is so exciting and a real endorsement of all the hard work they put in to writing the book.  To read more about the book and about Chelsea Green, go here: 

http://www.chelseagreen.com/food-drink/the-ketogenic-kitchen

Quinoa, cauliflower, raisin and feta cakes (closest) and Low-carb fishcakes (background). Both recipes from The Ketogenic Kitchen

Quinoa, cauliflower, raisin and feta cakes (closest) and Low-carb fishcakes (background). Both recipes from The Ketogenic Kitchen

There are also some lovely endorsements of the book on the website, including these two:

“I awaited the release of The Ketogenic Kitchen with child-like anticipation, and it has not let me down. It is a toolbox ‘must’ for all my patients—to support and inspire them with the beautiful and delicious recipes that fill the pages. There are plenty of folks claiming to have written ketogenic cookbooks, many filled with underwhelming recipes and ‘fake food’ ingredients. The Ketogenic Kitchen focuses on real food, something harder to come by these days, as well as creative menu ideas. If you are looking to round out your cookbook collection, ketogenic or not, this book offers something for everyone.”

-Dr. Nasha Winters, ND, LAc, FABNO

“Public interest is increasing but clinical trials exploring the effect of lower-carbohydrate or ketogenic diets are slow to get off the ground, and clinical support, experience and understanding can be frustratingly hard to come by. Patricia and Domini’s book explains the precautions, the practicalities, the theories and the uncertainties and will be of value to individuals, their families and the clinicians supporting their treatment pathway. Thank you, Patricia and Domini, for your considerable endeavours in creating such an informative and deliciously practical book.”

-Sue Wood, Specialist Ketogenic Dietician, Matthew’s Friends Clinics, UK

Domini and Patricia also recently hosted a Ketogenic Kitchen Supper Club in the Itsa Cafe in the Dundrum Town Centre. The sold-out event was a huge success, and Domini and Patricia met so many wonderful people who are interested in low-carb, high-fat eating and the benefits of the ketogenic diet.

Following on from the success of the event and their demo at the Dalkey Book Festival, Domini and Patricia will also be appearing at the Savour Kilkenny festival in October. More information here: 

http://www.savourkilkenny.com/the-ketogenic-kitchen-with-domini-kemp-patricia-daly/

Many thanks.
Team Alchemy

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Growing interest

It is great to see more rational and scientific discussion going on about low-carb, high-fat diets and the ketogenic diet in particular.  This means that The Ketogenic Kitchen by Alchemy founder Domini Kemp and nutritional therapist Patricia Daly could not have been more timely. As two people who have had cancer twice, they present the evidence about LCHF diets and the ketogenic diets in an extremely responsible way, relying on the most up-to-date scientific evidence from around the world. (They also give some excellent LCHF and ketogenic recipes which are healthy, tasty and easy to prepare.) It really is an invaluable book to have!

Photo: Jo Murphy (  http://www.joanne-murphy.com/  )

Here's what Adrienne Scheck, PhD said about The Ketogenic Kitchen: 

"Work in our laboratory and others have demonstrated that a ketogenic diet can slow the growth of brain and other tumors in pre-clinical models. In addition, it has been shown that a ketogenic diet can enhance the effectiveness of radiation and chemotherapy in these same models. We now have scientific evidence demonstrating that it is not just the reduction in glucose that has a beneficial effect; it is also the increase in ketones.
For this reason, the proper use of a ketogenic diet is likely to have a multitude of beneficial effects in the fight against cancer. This is now being recognized by patients and clinicians alike. Published case reports and a large body of as yet unpublished information from reputable sources are demonstrating the utility of a ketogenic diet in people with brain tumors and other cancers.
This has led to the opening of clinical trials designed to demonstrate efficacy; however, the available data combined with the demonstrated safety of a properly managed ketogenic diet from the epilepsy community has made this approach desirable even before the clinical trial data is available. The proper design of a ketogenic diet that is both palatable and safe is not common knowledge, even among registered dietitians.
The Ketogenic Kitchen will be an invaluable resource for those wanting to follow a ketogenic diet under the direction of their medical professionals, and it will be an equally useful resource for medical professionals that want to add this to their patients’ therapeutic regime."
- Adrienne C. Scheck, PhD, Associate Professor, Neuro-Oncology Research, Barrow Brain Tumor Research Center, Barrow Neurological Institute, Phoenix, AZ

The sold-out Ketogenic Kitchen Supper Club with Domini and Patricia on Thursday, June 30th also demonstrated the interest in LCHF and ketogenic diets that is out there - and showed how tasty and simple the dishes could be!!

As an example, here is a lovely recipe for Eggs Benedict from the book:

INGREDIENTS

  • 4 Portobello mushrooms (336g)
  • 2 tbsp sherry vinegar (23g)
  • Salt and pepper (3g)
  • 2 ripe avocados, mashed (360g)
  • 1 tbsp tamari (18g)
  • 1 tsp sesame oil (4g)
  • Few shakes of Tabasco (5g)
  • Splash of white wine vinegar (2g)
  • 4 eggs (228g)
  • Furikake seasoning

Serves 4

METHOD

Preheat the oven to 180°C.

Peel the mushrooms but leave them whole. Put them in a roasting tray, sprinkle with the sherry vinegar and season. Roast for 15–20 minutes, until they are soft and juicy.

Mix the mashed avocados with the tamari, sesame oil and Tabasco and set aside.

Now poach your eggs. If I was doing this in a large batch, then I would just plop them in without worrying too much about swirling the water and so on, so just get on with it. Get a frying pan and fill it with water.

Bring it up to the boil and add the white wine vinegar, then reduce the heat so that it’s barely bubbling. 

Crack the eggs into the water, keeping the water simmering very gently. 

After 11⁄2–2 minutes, lift the eggs out of the saucepan with a slotted spoons andpat them dry with some kitchen paper. 

Top the warm mushrooms with the avocado cream, then the poached eggs, which is available in health food stores, good delis and Asian markets. It’s a mix of toasted sesame seeds and seaweed and is quite delicious, especially sprinkled on avocados.

To find out more, go to http://theketogenickitchen.com/

Many thanks.
Team Alchemy

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SWEET!!!! BUT NOT TOO SWEET!

We have a range of healthy treats in here which are as tasty as any other treat you'll fine or want but much healthier!

They include:

  • NEW IMPROVED GRANOLA BAR: gluten free oats, olive oil, honey, figs, apricots, cranberries, pumpkin seeds, almonds, pecans, sesame seeds and cinnamon.
     
  • CASHEW & CHOC CHEW BAR: cashews, dates, coconut flour, almond butter, dark chocolate (85%), desiccated coconut, maple syrup and coconut oil.
     
  • CHIA & CHOCOLATE COOKIES: cacao powder, banana, almond butter, chia seeds, coconut sugar, vanilla, salt, chocolate chips and goji berries.
     
  • SPIRULINA & MATCHA BALL: dates, cashews, coconut oil, spirulina powder, matcha powder and coconut.

and, of course, the legendary . . .

  • BOUNTY BROWNIES: chia, dark chocolate, almonds, eggs, coconut and coconut sugar.

Thanks.
Team Alchemy

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THE LOW-CARB/KETOGENIC SUPPER CLUB ON JUNE 30 2016

The debate about low-carb, high-fat diets goes on and more and more people are asking about ketogenic diets due to recent reports coming out in the UK. Read this excellent piece for some background info: http://healthinsightuk.org/2016/06/06/low-carb-revolt-start-of-a-brave-new-medical-future/

With that in mind, the launch of the best-selling The Ketogenic Kitchen could not have been more timely. Alchemy and Itsa founder Domini Kemp and nutritional therapist Patricia Daly have both had cancer twice and decided to empower themselves as cancer patients to find out what they should be eating while undergoing treatment such as chemotherapy, surgery and radiotherapy. And they discovered a wealth of really useful information which they have shared in their book along with tasty and easy-to-prepare low-carb and ketogenic dishes. It is a truly wonderful resource!

Now, Domini and Patricia will host a special Ketogenic Supper Club in the Itsa cafe in Harvey Nichols in the Dundrum Town Centre. There will be a lovely three-course dinner cooked exclusively from their cookbook, as well as a discussion on low-carb, high-fat diets and on the ketogenic diet, as well as a Q&A session afterwards.

The Supper Club takes place on Thursday, June 30th, from 7pm-9pm in the Itsa Cafe in Harvey Nichols in the Dundrum Town Centre. Tickets cost €35 per person and can be purchased here: https://www.eventbrite.ie/e/the-ketogenic-kitchen-dinner-with-domini-kemp-and-patricia-daly-tickets-25878385949 or by emailing harveynichols@itsa.ie

Many thanks and hope to see you there.
Team Alchemy

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Low Carb, High Fat

If you follow news about healthy eating and the latest scientific research, you will have seen reports this week extolling the benefits of a low-carb, high-fat diet, which is what Domini's new book is all about. The Ketogenic Kitchen is divided in two sections, one dealing with LCHF diets and the other with the ketogenic diet. As well as advice and the latest research, the book contains tasty, healthy and easy to prepare recipes for all the family.
To find out more, go here: http://theketogenickitchen.com/

Photograph: FotografiaBasica/Getty Images via The Guardian

Photograph: FotografiaBasica/Getty Images via The Guardian

In relation to the National Obesity Forum and the Public Health Collaboration's report this week, here's an extract from The Guardian:

"Urging people to follow low-fat diets and to lower their cholesterol is having “disastrous health consequences”, a health charity has warned.
In a damning report that accuses major public health bodies of colluding with the food industry, the National Obesity Forum and the Public Health Collaboration call for a “major overhaul” of current dietary guidelines. They say the focus on low-fat diets is failing to address Britain’s obesity crisis, while snacking between meals is making people fat.
Instead, they call for a return to “whole foods” such as meat, fish and dairy, as well as high-fat, healthy foods including avocados, arguing: “Eating fat does not make you fat.”
The report – which has caused a huge backlash among the scientific community – also argues that saturated fat does not cause heart disease while full-fat dairy, including milk, yoghurt and cheese, can actually protect the heart.
Processed foods labelled “low fat”, “lite”, “low cholesterol” or “proven to lower cholesterol” should be avoided at all costs, and people with type 2 diabetes should eat a fat-rich diet rather than one based on carbohydrates.
The report also said sugar should be avoided, people should stop counting calories and the idea that exercise could help you “outrun a bad diet” was a myth. Instead, a diet low in refined carbohydrates but high in healthy fats was “an effective and safe approach for preventing weight gain and aiding weight loss”, and cuts the risk of heart disease, it said."

Read the full article here: http://www.theguardian.com/society/2016/may/22/official-advice-to-eat-low-fat-diet-is-wrong-says-health-charity

Also, if you are looking for more information and analysis of  the latest research, this piece on the Authority Nutrition website is good: https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

It is great that new research is being done all the time into these areas and it is so important that it is not dismissed. Let's all keep learning and trying to find out what's best for all.

Thanks.
Team Alchemy

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KETO KUDOS

It is so great to see the amazing new book, The Ketogenic Kitchen by Alchemy founder Domini Kemp and nutritional therapist Patricia Daly, doing so well. It really is an important book written by two people who have had cancer (twice each!) and are so passionate about healthy eating in general and about making the best possible dietary choices when going through treatment such as radiotherapy, chemotherapy and surgery.

Domini Kemp and Patricia Daly at the launch of The Ketogenic Kitchen in BT2 Grafton Street. Photo: Conor O Mearain

Domini Kemp and Patricia Daly at the launch of The Ketogenic Kitchen in BT2 Grafton Street. Photo: Conor O Mearain

In the book, they share with you exciting nutritional developments about the benefits of a diet low in carbohydrates and high in (good) fat. This food philosophy has the welcome side effects of weight management, higher energy levels and glowing good health for all! And there are plenty of tasty, healthy and easy-to-prepare recipes for all the family.

Here are extracts from some of the reviews of the book:

"All in all, there was nothing I made from this book that I will not make again, in addition to the many earmarked recipes I have added to my must-try list from it. For  me, a cookbook should be made of more than just a collection of projects and instructions, it should be a source of inspiration for your own dishes and a catalyst for experiments and the Ketogenic Kitchen delivers this in bucket-loads. Domini and Patricia have given so much of themselves, generous with both their collective knowledge as a chef and a nutritional therapist and their very personal stories as survivors. Their unique, pioneering contribution to a field of vital importance is a must-read for anyone and everyone, packed with delicious recipes to boot."

- Darina Coffey in TheTaste.ie (http://thetaste.ie/wp/the-ketogenic-kitchen-by-domini-kemp-and-patricia-daly-cookbook-review/)

“Whether you are facing treatment, going through recovery or simply want to choose food that helps to keep you healthy in the long term, Domini and Patricia's fantastic new book will be your best friend in the kitchen, packed with revolutionary advice and delicious recipes. 
The authors also share their startling personal stories of battling cancer and their research into ground-breaking new ways to feed your body for optimal health.
Divided into two sections; the Low-carb Way contains easy low-carb recipes bursting with flavour and nourishment that will guide you on your path to optimum wellness while the Ketogenic Way will help you through periods of illness, recovery and treatment.”

- MummyPages.ie (http://www.mummypages.ie/the-ketogenic-kitchen-by-domini-kemp-and-patricia-daly)

“We also received so much encouragement from friends and family that eventually we came to the same conclusion that people needed an up-to-date resource where they could find out about following a low- carb diet that could progress towards a ketogenic diet, with lots of nutritional information about which foods to eat, which foods to avoid as well as options for when you are going through treatment and feeling poorly.”

- Domini in an interview in The Irish Times with Caitriona McBride (http://www.irishtimes.com/life-and-style/health-family/a-cookbook-with-some-special-ingredients-1.2617716)

“The book is in two parts. The first half by Kemp gives low carb recipes. The second is aimed at someone who wants to go full keto with a practical meal planner to avoid having to prepare something from scratch three times a day. Both sections are full of great family friendly recipes. (The no-drizzle three-minute mayonnaise is worth the cover price alone). It’s a serious book that doesn’t take itself too seriously, perhaps the only one in its genre where you’ll see wheatgrass described as tasting like silage.”

- Catherine Cleary in The Irish Times (http://www.irishtimes.com/life-and-style/food-and-drink/high-fat-low-carb-is-the-key-to-ketogenic-eating-1.2617759)

For more on the book, go to their Facebook page here: https://www.facebook.com/theketogenickitchen
or follow them on Twitter: @TheKetoKitchen_
The website is here: http://theketogenickitchen.com/

You can also buy the book here: http://www.easons.com/p-4101768-the-ketogenic-kitchen.aspx

Many thanks.
Team Alchemy

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RECIPE TIME!!

Check out this Baked Beans with Chorizo, Egg and Feta Recipe from Domini Kemp and Patricia Daly's best-selling The Ketogenic Kitchen . . .

'This recipe makes an incredibly delicious breakfast. This is also excellent for dinner and is usually my ‘OMG, there’s no food in the house’ kind of supper!'

Photo: Joanne Murphy (http://www.joanne-murphy.com/)

Photo: Joanne Murphy (http://www.joanne-murphy.com/)

Ingredients

  • - 200g chorizo sausage, diced
  • - 2 large onions, finely chopped
  • - 4 garlic cloves, finely chopped
  • - Few sprigs of thyme or rosemary, chopped
  • - 80ml red wine vinegar
  • - 4 tbsp tomato purée
  • - 2 x 400g tins of chopped tomatoes
  • - Salt and pepper
  • - 1 x 400g tin of cannellini beans, drained and rinsed
  • - 8 large eggs
  • - Splash of olive oil
  • - 200g pack of feta

Method:

  1. Preheat the oven to 180°C.
  2. Sauté the chorizo in a large frying pan that can go into the oven until the chorizo is starting to caramelise. It does release lots of fat, which you can leave in there for extra unctuousness.
  3. Add the onions and continue to sauté until they too are just starting to colour.
  4. Add the garlic, herbs, red wine vinegar, tomato purée and tomatoes. Mix well, season and cook for another few minutes.
  5. When everything feels well blended, take it off the heat and mix in the cannellini beans.
  6. Make eight wells or holes in the beans and crack an egg into each well.
  7. Drizzle with a little olive oil, crumble the feta on top, season with lots of black pepper and bake for 15 minutes or so, until the eggs are just cooked.

We hope you love it.

The Ketogenic Kitchen is in bookstores now or you can buy it here: http://www.easons.com/p-4101768-the-ketogenic-kitchen.aspx

Thanks.
Team Alchemy

Note: This recipe is also on the fabulous TheTaste.ie website

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OMG!! IT'S THE OMG!!!

Credit: John Mooney Photography (http://johnmooneyphotos.weebly.com/food.html)

What a majestic shot of our OMG Smoothie here in BT2 Grafton St!! It's definitely one of our most popular ones! Made with banana, dates, almond milk, almond butter, vanilla extract, cinnamon and Himalayan Pink salt ... and full of flavour and goodness!!

We make six other smoothies here in Alchemy. Which one is the one for you?

BOOTY MINT & LEMONADE CRUSH: Lemon juice, reverse osmosis water, cayenne, organic maple syrup, mint. 

SLUSH PUPPY: Strawberries, mango, apple, lemon, ginger, cayenne, coconut water.

BERRY BUDDY: Banana, blueberries, strawberries, acai powder, Himalayan Pink salt, coconut water.

GREEN BRUTE: Avocado, fresh pressed green juice, almond milk, spinach, banana, dates, lemon juice, ginger.

MY-MY MILKSHAKE: Bananas, almond milk, fresh pressed coffee, raw Cacao, agave nectar. For energy ignition.

KALE-KETO CRUSH: Lightly steamed kale, coconut milk, coconut oil, cinnamon, cider vinegar, Sun warrior powder.

For more info, go to: http://www.alchemyjuice.ie/#menu

Thanks and have a super smooth day!!
Team Alchemy

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A cookbook with special ingredients

Caitriona McBride interviews Domini Kemp and Patricia Daly for The Irish Times about their new book, The Ketogenic Kitchen. 

You can read the original article here: http://www.irishtimes.com/life-and-style/health-family/a-cookbook-with-some-special-ingredients-1.2617716

It is an ordinary Dublin day where ordinary things are happening and I am having coffee with two women talking about ordinary things. Except chef, author and businesswoman Domini Kemp and Patricia Daly, a nutritional therapist, are anything but ordinary.

Both are cancer survivors and bonded over a shared love of trying to figure out what they could do to try to battle cancer through their diet and exercise, as well as conventional treatment. Out of something wretched came something quite special, their new cookbook, The Ketogenic Kitchen.

Kemp is used to press interviews for her own cookbooks, but this is the first one she has co-written in what she and Daly jokingly call “their arranged marriage”. They are friends, and laugh and chat with ease and respect; an unseen hum of a connecting melody and deep bond between them.

Daly was diagnosed with a malignant melanoma of the eye in 2008. Following her cancer diagnosis, she left her corporate career and started studying nutrition, specialising in integrative cancer care.

“Back then I was working as a corporate banker and knew nothing about health. I had never been sick and even when they told me ‘malignant melanoma’, I didn’t actually make the link that it was cancer until I was given a leaflet, Eye cancer for patients. I had really rough treatment.

Under general anaesthetic, they stitched a radioactive plaque to the back of my eye, turned my eye around and put it back in.

After four days, the plaque came back out under another general anaesthetic.

“I felt so crap. I asked my oncologist what could I do myself to help and was told ‘Nothing, just go back home and back to normal.’ I knew being diagnosed with cancer at 28 meant there was no way I was going back to that life. I had to change something.”

Nutrition study

Three weeks after finishing her radiotherapy Daly started studying nutrition. She left banking behind and is now a nutritional therapist. She relapsed less than two years after her initial diagnosis and had to have treatment again.

During her own research she came across the ketogenic diet and, in 2012, with her vision almost gone and the risk of losing her eye ever-increasing, she decided to go “full on keto”.

“I knew I had nothing to lose but my eye. A few weeks later when I went back to my consultant, he said, ‘Wow, it looks like the calm after the storm.’ The side effects from treatments had settled down and my vision started to come back.”

Kemp was diagnosed with breast cancer in 2013 which required chemotherapy, a mastectomy and radiotherapy. During this time she became frustrated with the healthy eating leaflets she saw being offered so started doing her own research.

“It was all based around the food pyramid and I think it’s fair to say that things have moved on quite a bit. I read as much as I could about diet, exercise and cancer and started to tweak what I was eating to what felt right for me.”

Kemp waited until she had finished chemotherapy before booking an appointment with Daly.

“We immediately bonded over our mutual frustration. She just spoke so much sense. It can feel almost like a hangover after chemo and you might be tempted to sit on the couch and eat loads of junk food, which is totally understandable. But my frustration was I thought I could be more proactive myself during treatment with diet and exercise.

“The frustration of that, meeting Patricia, herself having gone through cancer twice, and both of us thinking there must be something we can do led to the cookbook.
“We also received so much encouragement from friends and family that eventually we came to the same conclusion that people needed an up-to-date resource where they could find out about following a low- carb diet that could progress towards a ketogenic diet, with lots of nutritional information about which foods to eat, which foods to avoid as well as options for when you are going through treatment and feeling poorly.”

What is ketogenic?

So what is ketogenic and what does it mean for your body? Daly explains that when somebody is eating ketogenic, the goal is to get the body into a state called “nutritional ketosis” by reducing carbohydrates to a very low level and also by keeping protein restricted.

“Many studies and well-respected researchers have shown how cancer cellsthrive on glucose. It’s their favourite food. Our body works a bit like a hybrid engine; we can either burn sugar or burn fat for generating energy.

“Nutritional ketosis means the body uses fat instead of sugar as the main energy source. Cells make that switch and this has a range of metabolic changes. Blood sugar levels will stabilise at a lower, steady level, which has many effects on overall health and wellbeing but has also been shown to enhance effects of conventional treatments. The missing calories are then replaced with fat in the form of oily fish, avocados, olives, coconut products and also fatty cuts of meat.

“Cancer cells do not know how to metabolise fat in an effective way but they know exactly what to do with sugar. That is why the PET scans work so well because radioactive glucose is injected and the oncologist will see the cells which are metabolically more active.

“The likelihood is that these are cancer cells because they multiply rapidly, need fuel and, therefore, gobble up sugar at a much higher rate. Oncologists are using the underlying science of the ketogenic diet in diagnostics but not for management,” says Daly.

Kemp says she does not understand the reluctance by some doctors to acknowledge the link between sugar and cancer cells. “Maybe it is too simplistic to say ‘sugar feeds cancer’.

“Fair enough, it is more complex than that but the bottom line is cancer cells seem to require a lot more glucose than regular cells, and seem to thrive on it and do not seem to thrive as well on a diet that is fat-based.”

If someone implements a ketogenic diet in a safe and effective way, Daly says it has wide-ranging effects on cancer cells but also on wellbeing including better mood and focus, improved digestion, more energy, reduced cravings and clearer skin, possibly because of good hormone balance.

Kemp says they both feel strongly that the diets they followed helped support their systems during a difficult time. But they are very clear that their diet and lifestyle changes did not cure cancer and are not advocating you forgo traditional treatment for a ketogenic diet.

In the book, they write: “First and foremost, the benefits of a ketogenic diet have been shown when it is used alongside conventional treatments.

“There is no data to suggest that the diet by itself can treat, cure, maintain or manage cancer...the preclinical data is compelling but this data is for animals. and is case study based”.

“The ketogenic approach is complementary to other therapies and should not be considered an alternative or standalone treatment,” emphasises Daly.

Kemp’s diet is now low carb but she has gone with an 80/20 approach. “I run food businesses and have to have that flexibility, so I embrace leafy greens and good fats, including natural saturated fats, keep my protein moderate and really watch the amount of carbohydrates I eat.”

Is the medical world embracing this diet? “The ketogenic diet has been used for centuries in the management of uncontrollable epilepsy and many studies have shown that it’s a safe approach (Studies include Groesbeck, Bluml and Kossoff, 2006).

“When it comes to other diseases, we’re only just at the beginning of obtaining “hard data” from clinical trials.

“We actually already have a considerable amount of evidence in the form of laboratory and pre-clinical data and new studies appear on almost a weekly basis. It’s such a rapidly evolving field now that it can no longer be ignored,” says Daly.

Recipes

Kemp says some of her favourite recipes in the book are the roast shoulder of lamb, the salsas, pestos as well as the soups and low-carb crackers. Daly’s favourites are the organ meats because they give her energy, are easy to prepare and taste much nicer than people think.

Both women are keen to emphasise that this is no fad diet. There is no insta-Kardashian filtered outcome promised with this cookbook, nor would Kemp and Daly want you to think that. This is something that could help you if you are looking for support during cancer treatment.

“As Dr Dominic D’Agostino, from the University of South Florida, recently stated, the ketogenic diet is anything but a fad diet but a very powerful metabolic therapy. I actually don’t like calling it a ‘diet’ because it is so much more than that.

“The more we discover about keto, the more we realise what potential it has to make a difference,” says Daly.

They sit in front of me like sisters with a secret, having gone through an experience and fought it with guts and fervour. The level of pain, sickness and anguish both have gone through, while permeating their lives, has not ebbed their bright spirits and I leave in awe of these women who remain very much ordinary about their extraordinariness.

Visit: theketogenickitchen.com

Many thanks.
Team Alchemy

Note: This article was first published in The Irish Times Health supplement.

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KETOGENIC KITCHEN HAS LAUNCHED!!

We were delighted to host the launch of The Ketogenic Kitchen by Alchemy founder Domini Kemp and nutritional therapist Patricia Daly here in BT2 last Tuesday. It was a really great evening with a huge turnout. All were agreed that the book was much more than a cookbook and was indeed a way to change your eating habits forever and pursue a healthier lifestyle.

Nicki Howard of Gill Books, which publishes The Ketogenic Kitchen, also revealed at the launch that the book had been snapped up by an American publisher which means it will get distributed in the United States. That is huge news for any Irish book and we are thrilled for Domini and Patricia.

Domini Kemp and Patricia Daly at the launch of The Ketogenic Kitchen in BT2 Grafton Street. Photo: Conor O Mearain

Domini Kemp and Patricia Daly at the launch of The Ketogenic Kitchen in BT2 Grafton Street. Photo: Conor O Mearain

The book itself was launched by the legendary and hugely knowledgeable John McKenna of McKenna’s Guides. He spoke so eloquently about how important the book was for people interested in eating well and for those going through treatment for serious illness or aiming to reduce the risk of contracting one. He rather aptly said that The Ketogenic Kitchen was “a health service that actually worked”.

John also mentioned the ‘Low carb. High fat. Extraordinary health’ theme of the book, saying how crucial it is that we reassess our approach to eating and acknowledge that ‘good’ fats are not ‘bad’. He also mentioned this article by Ian Leslie in The Guardian which got more than one million hits recently:
http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin.
Definitely worth reading!

Patricia and Domini also spoke on the night about the separate journeys that led them to writing The Ketogenic Kitchen together. Both have had cancer and gone through rigorous treatment for it. Both pointed out that their book was not about replacing conventional medical treatment but about making sure you are in as good condition as possible when undergoing it. When you buy the book, you will be able to read more about their fascinating and extremely moving stories. They are both very practical women who knew they had to look into what was happening to their bodies during treatment and we are lucky they have produced such a fantastic and useful book.

You can also listen to them talking to Shane Coleman on The Pat Kenny Show on Newstalk here: http://www.newstalk.com/podcasts/The_Pat_Kenny_Show/The_Pat_Kenny_Show_Highlights/135787/How_can_food_help_your_battle_with_cancer

And here’s another medical professional talking about The Ketogenic Kitchen:

“What you eat, (and don’t eat), how you eat, the amount you eat, the nutritional supplements you take, the way you manage your stress and emotions, the support you receive, the amount of rest, physical activity and sleep you get, and the level of happiness, awareness and meaning you have in your life, all play a vital role in the cancer recovery process. Lets take the first one – what you eat (and don’t eat). When I provide advise to clients with cancer, I talk about two very different diets. The pesco-vegetarian, Mediterranean style diet and the Ketogenic diet. Of course there are many other options, but these are the two I focus on. They both have pros and cons. If someone is highly motivated, willing to learn about the ketogenic diet and committed to being on the Ketogenic diet (and has the support of those within their household) then this is often the best option – especially if that client has high fasting insulin / glucose levels and/or is overweight. If someone lacks motivation, and doesn’t really care about food, then we focus on cutting out sugar and processed foods, avoiding foods to which they are sensitive/intolerant and maximizing nutrient intake. Some clients start with a Ketogenic diet and then transition to a Mediterranean diet after six months or so. Others will remain on the Ketogenic diet. Why? Because they feel great! The challenge was, up until now, a lack of access to Ketogenic recipes that taste great. That has all changed with the arrival of the Ketogenic Kitchen. The Ketogenic Kitchen is a wonderful, practical resource for the person who wants to improve their health by shifting to ketone–based metabolism. This is the cookbook that my clients and I have have been waiting for!”

Dr. Mark Atkinson MBBS
Mind-Body Medicine Physician, Cancer Recovery Advisor & Developer of the Cancer Recovery by Design Program

Many thanks and we hope you enjoy the book. It is truly a wonderful resource to have with so many tasty, healthy and easy-to-prepare recipes.

Team Alchemy

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LOW CARB. HIGH FAT. EXTRAORDINARY HEALTH.

As you may already know, Domini Kemp and Patricia Daly’s new book, The Ketogenic Kitchen, is out next week. We feel this is a really important work and is not simply a great cookbook with excellent recipes. It is a life-changing work which presents a different approach to how we eat and what we should eat.

The Ketogenic Kitchen, Domini Kemp and Patricia Daly

The Ketogenic Kitchen, Domini Kemp and Patricia Daly

In The Ketogenic Kitchen Domini and Patricia, who have both recently come through cancer, share with you exciting nutritional developments, which reveal that a diet low in carbohydrates and high in fat, in conjunction with the treatment recommended by medical professionals, offers new hope in the support of and protection against many chronic illnesses. Whether you are facing treatment, going through recovery or simply want to choose food that can keep you in long-term optimal health, The Ketogenic Kitchen offers advice and delicious recipes that will aid weight loss and leave you with higher energy levels and glowing good health.

Here’s what one doctor had to say about the book and about ketogenic diets:

“Public interest in ketogenic diets for the treatment of cancer and other challenging health conditions is growing rapidly; much faster, in fact, than the availability of high quality resources people can use to apply these valuable dietary principles to their daily lives. That is precisely what makes The Ketogenic Kitchen such a timely treasure.

“I follow a ketogenic diet myself, so I can tell you firsthand that it is safe, comfortable, and effective. While it can be challenging to learn and adjust to at first, the benefits are well worth it. As a psychiatrist with a special interest in nutrition and metabolism who studies, writes about, and prescribes ketogenic diets, I can tell you that they have uniquely powerful healing properties for the brain. Ketogenic diets have been used to treat a variety of complex neurological and psychiatric conditions, from epilepsy to Parkinson’s disease to Alzheimer’s dementia. There is even emerging evidence that people with bipolar disorder and other mood disorders may benefit from a ketogenic diet.

“These specially-formulated low-carbohydrate, adequate-protein, high-fat diets rescue us from the invisible roller coaster of blood sugar, insulin, and stress hormones that most people ride all day long without even realizing it. This dangerous pattern destabilizes brain chemistry, causing spikes and crashes in energy, mood, and concentration throughout the day. This is why I recommend low-carbohydrate/high-fat and ketogenic diets to my patients with mood and attention disorders.

“Ketogenic diets are not just good for the brain; they are good for the whole body. Conventional carbohydrate-based diets flood our bodies with sugar and wreak havoc with our metabolism, which can lead to type 2 diabetes, obesity, and other serious health problems, including cancer. It is firmly established that cancer cells thrive on glucose (sugar), and have a very difficult time burning fat, whereas most normal cells can easily burn fat for energy. Furthermore, excess glucose in the blood triggers insulin surges which promote the growth and multiplication of all cells, including cancer cells. Ketogenic diets nourish normal cells with healthy fats and proteins, shield them from the damaging effects of excess sugar, starch and protein (all of which can turn into glucose), while simultaneously depriving cancer cells of the fuel they need to grow and spread. There is no other nutritional approach that can do all of these wonderful things.

“Patricia Daly and Domini Kemp have written an authoritative guide that will help you put the powerful science of ketogenic principles to work in your daily life. Their hard-earned wisdom coupled with their culinary expertise set this book apart from other health-oriented cookbooks. For issues ranging from mental health disorders, to diabetes to cancer, The Ketogenic Kitchen will be indispensable to those seeking to incorporate a powerful, science-based nutritional approach into their comprehensive treatment plan.”

- Georgia Ede MD, psychiatrist and nutrition consultant
www.diagnosisdiet.com

Thanks and we hope you like the book.

Team Alchemy

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SOMETHING FOR THE WEEKEND!!

Today on the blog we have a very special recipe which you will definitely want to try: Domini Kemp and Patricia Daly’s Balsamic Roast Chicken with Rocket, Roast Tomatoes and Parmesan!!! It is from their new healthy eating cookbook The Ketogenic Kitchen which is being launched later this month!! This book is not just an ordinary cookbook but a really important new look at food, how we eat and what it does to our bodies. Domini brings her wealth of experience as a chef while Patricia is a nutritional therapist. Both have had cancer and realised how important it is to eat healthily while receiving treatment.

Photo: Joanne Murphy - http://www.joanne-murphy.com

Photo: Joanne Murphy - http://www.joanne-murphy.com

 

Balsamic Roast Chicken with Rocket, Roast Tomatoes and Parmesan

INGREDIENTS (Serves 4)

  • 4 chicken breasts, skin on (520g)
  • 2 tbsp olive oil (26g)
  • Few tbsp balsamic vinegar (22.8g)
  • 1 tbsp Worcestershire sauce (18g)
  • Few cloves of peeled garlic (9g)
  • Some thyme or rosemary if you have it (5g)
  • Salt and pepper (3g)
  • 1 pack of cherry tomatoes, sliced in half (250g)
  • 4 handfuls of rocket (90g)
  • Few chunky shavings of Parmesan or Pecorino (20g)

METHOD

Pure ease. Preheat the oven to 180°C. Plop the chicken into a roasting tray (wash your hands!) and pour over the olive oil, balsamic vinegar and Worcestershire sauce. Add in some garlic and herbs and season well, then add the cherry tomatoes (or leave them out if you hate them).

Cover the roasting tray with a baking tray to form a lid (this just stops it drying out too much, but foil will do) and cook for about 10 minutes.

Remove the lid/tin foil, turn the chicken pieces over and baste with the cooking juices. Give it another blast for another 5-10 minutes, until the chicken is fully cooked through. If you aren’t sure or if your chicken breasts are ginormous, then just slice one in half lengthways and give it a few more minutes if it looks a little pink.

Arrange the rocket on four plates, top with chicken and some tomatoes and loads of the cooking juices (which is like a warm and simple vinaigrette). Top with some Parmesan shavings and serve.

Thanks and enjoy!
Team Alchemy

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ROZ PURCELL COMES TO TABLE ON APRIL 8!!

The superfab Roz Purcell will join Domini and Peaches Kemp in their restaurant, Table, in Brown Thomas Cork on Friday, April 8th for a three-course meal and a nutritional talk and Q&A! As you will no doubt already know, Roz has a great new book out called 'Natural Born Feeder' which has proved hugely popular with healthy eating folk all over Ireland.

Roz Purcell in Alchemy Juice Co in BT2 Grafton St

Roz Purcell in Alchemy Juice Co in BT2 Grafton St

Here's Roz on why she wrote the book: 

"I began Natural Born Feeder in 2013 to document my love of cooking and to share my recipes. My approach to cooking is simple: use whole foods to live a whole life. Having developed a negative relationship with food that led me to make unhealthy choices, I changed my lifestyle by rediscovering my love of cooking. I used my passion for food to develop the tasty recipes that fuel the body, providing the energy and vitality needed to look and feel great. For me a healthy lifestyle isn’t about extremes, it’s about balance.

"What is my food philosophy? I’m not someone who advocates a certain type of diet and I love exploring with vegan, vegetarian, gluten-free, paleo, raw recipes and so on. I am by no means ‘anti’ any food groups and I appreciate that people will have differing requirements for their way of living.

I do, however, have one criteria: I use only whole foods. I avoid processed goods, aspartame and foods containing words and additives I can’t even pronounce! Cooking like this may appear more time-consuming but I can guarantee you that the end result is far more rewarding not only for your health, but for the all important eating experience and the salivating taste buds."

Tickets for the Brown Thomas event in Cork cost €35 per person, which includes the three-course meal inspired by Roz’s bestselling cook-book Natural Born Feeder.

To book your place, call 0818 303062 or email rsvp@brownthomas.ie.

Many thanks.
Team Alchemy

 

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SECRET OF GOOD SKIN

It's all about beauty in the main Brown Thomas shop on Grafton Street at the moment, including the pop-up Beauty Blossoms Garden on Level 3. From Thursday, 18th February to Mother's Day Sunday 6th March, you'll find exclusives, visiting international makeup artists and BT's most fabulous new launches for spring.

Also, as part of the event, Domini will be talking healthy eating and doing juicing demos in the store on Grafton Street on Friday, March 4th from 12 noon to 2pm. You are most welcome to swing by!

For more check out this great short video about the Beauty Blossoms Garden, featuring our Domini (at 0.54) talking about healthy eating: 


Thanks.
Team Alchemy

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Domini on eating healthy

All the talk these days is about ‘healthy eating’ which seems like a more common-sense approach to food than following faddish diets. Of course, we in Alchemy are lucky to have had founder and 'healthy eating' legend Domini Kemp, as well as chefs such as Susan Jane White and Doris Choi and nutritional therapist Patricia Daly, come up with our menu.

Photo: Aidan Crawley

Photo: Aidan Crawley

Here is Domini talking about her approach to food: “When you’re younger, food can be a battleground. You worry about the shape it makes you rather than how it makes you feel. I am well past my 40th birthday and when it comes to most of the food I eat, 80 per cent of the time my focus is how it makes me feel physically rather than how it makes me look. Still, sometimes the occasion deserves full support of your wickedness, which I try to keep limited to 20 per cent of the time. Life is short, after all.

“Although I want to eat better when at home, if I go out to a gorgeous new restaurant or have friends over for dinner, then I take great pleasure in eating delicious food. That makes me feel incredibly happy, as it’s one of the most pleasurable things you can do. Naturally, if I have a few glasses of wine I dread the next day a lot more than when I was in my 20s. It seems as though once you get into better habits, your wily ways actually take that little bit more out of you. It’s almost as though your system goes on strike and wishes that you’d boycott the fun.

Better skin and digestion are one thing. But when you feel different – more energetic, with a clearer head – there’s just no going back to living a full-time debauched lifestyle. My column in The Irish Times and our restaurant Alchemy are my efforts to share ways of keeping on track, and if I can tempt even one person to make small changes that over time yield big results, then I have succeeded.

You could say I’ve been converted, I guess. Sure, cancer gave me a firm kick up the behind, causing me to make more changes in six months than I did in the previous six years. But I’ve also made an effort to get my head around the complex but never-less-than-fascinating field of nutrition.

I wanted to see what science had to say about what nutrients and food substances do in the body, for better or worse. More than anything, I want to know why it is that some foods do you so much good, while others (such as sugar) do not.

And here’s the thing: Everything I have read (and I’m still reading) suggests that for long-term health, a low-carb approach – which includes more fat than we are used to – is best for weight management, heart health, gut health and, crucially as we age, brain health. For the old grey matter to keep doing its thing, we need a variety of healthy fats, as well as learning new things and maintaining social connections.”

Thanks.
Team Alchemy

* A version of this post first appeared in The Irish Times.

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FAB FERMENTATION

The art of fermentation has been making a comeback recently as people recognise the huge health benefits of this way of preparing food. And far from a trend, it has actually been around for a very long time. So we here in Alchemy have invited the superfab  Dearbhla Reynolds of The Cultured Club (theculturedclub.com) back to do another fermentation demo. She did two sold out gigs here in 2015 as people flocked to hear what all the fuss was.

Dearbhla Reynolds

Dearbhla Reynolds

Dearbhla, who is an expert in the art of making fermented and cultured foods and drinks, told Marie Claire Digby of The Irish Times that: “My interest and understanding of food as medicine is undeniably linked to the fact that I am the cross between an old school pharmacist and a home economics teacher. So when I first discovered fermented foods, during what seems like a very extended maternity break, something felt very right.”

She began studying the subject, but soon found that “the learning is very much in the doing and with a kitchen rapidly resembling a lab, the nitty-gritty details were discovered. It was a very steep learning curve over two years, which turned a few noses, but the benefits and effects became so undeniable that I was prompted to share the skill.”
 
In 2012 she set up The Cultured Club with the aim of reviving interest in fermentation and encouraging others to take it up.

“Fermentation is a process of relearning,” she tells Marie Claire “and trusting that this wonderful process is more than good for us.”

Our special fermentation demo and supper here in Alchemy Juice Co in BT2 Grafton Street with Dearbhla Reynolds of the Cultured Club and healthy eating ‘legend’ and Alchemy founder Domini Kemp is on Thursday, March 10th, from 7pm-9pm. Tickets for this event cost cost €35pp which includes dinner, juice & treats, plus the demo and a Q&A!

To book, email hello@alchemyjuice.ie

Many thanks.
Team Alchemy

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JUICES AND HEALTHY EATING

Moans, groans and eye-rolling are often the reactions health nuts get when they talk about the virtues of eating ‘clean’. (And, for the record, we use the term ‘health nut’ affectionately!) This is particularly the case when ‘preaching’ to those who shudder at the idea of eating anything other than breakfast rolls and diet sodas.
 
Sometimes it feels as if there's a massive divide with naysayers shouting that it's all a fad which will soon pass - so pass the curry chips! - while others claim that we will all die if we eat bread. Enough already!

Photo: Aidan Crawley

Photo: Aidan Crawley

People have always been interested in diet, health and the effects of feeling better as a result. In 1863, the original Atkins man, William Banting, wrote a pamphlet called Letter on Corpulence: Addressed to the Public which contained all the particulars of his meals and unsuccessful fasts, diets and spa and exercise regimes in his past. He ended up losing weight by eating four meals a day, consisting of meat, greens, fruit and dry wine. Maybe he lacked a smartphone to document his progress on Instagram, but the book became a best-seller regardless.
 
In the past, people waxed lyrical about diets like the South Beach one. Then cabbage soup diets, low-fat diets and more recently Beyoncé’s lemon juice, cayenne pepper and maple syrup diet. Atkins. The French Paradox diet. The Mediterranean diet ... the list goes on and on and on. And it won't stop any time soon.
 
The current tide is about healthy eating, plain and simple. It’s about performance, about eating well and for health, rather than for fitting into size zero anythings. You may be frustrated by it, but overall the message is positive "healthier”.
 
So with that in mind, here are some of Domini’s favourite juice and smoothie recipes, which we also do here in Alchemy. Juicing is a great way to get nutrients into you, although they aren’t as good as eating a big pile of fruit or vegetables! With juicing, you don’t get that all important fibre and it's better to juice vegetables rather than fruit, as you want to avoid too much sugar which is prevalent in fruit.
 
So the advice is this: use fruit to season your vegetable juices rather than have them play a starring role.
 
This is a version of the MEAN GREENS served here in Alchemy:

  • 2 handfuls spinach
  • 2 handfuls kale
  • Big handful parsley
  • 1/2 cucumber
  • 1 small apple
  • 1 good knob ginger
  • Juice of 1 lemon

This is good and green and you may not even need the whole apple; the lemon and ginger really help cut through the "green” taste of the spinach and kale.

BEETROOT BOMB

Beetroot is meant to be great for you liver.

  • 2 beetroot, well scrubbled
  • 2 carrots
  • 1 apple
  • Good knob ginger
  • Juice of 1 lemon

GREEN FEAST

This is breakfast & lunch rolled into one.

  • 1 avocado
  • 3-5 dates
  • Handful spinach
  • 1 banana
  • 1 tbsp cashew butter

Splash water or coconut water or nut milk to top up
Blitz all the ingredients adding just enough of the water or nut milk to help it blitz in your blender. I sometimes use frozen bananas as they give the smoothie a really gorgeous cool creaminess.

BERRY & BANANA BONANZA

This is very popular with all the little people! Frozen berries are often good value and great for smoothies.

  • 1 banana
  • Handful of frozen berries
  • 5 walnuts
  • 100 ml water mixed with splash of apple juice

 
Thanks and enjoy.
Team Alchemy

* Note: A version of this article appeared in The Irish Times.

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HEALTHY EATING

We hope you had a great January and that you felt the benefits of eating clean and healthy after the excesses of Christmas. But it’s still worth keeping the effort going, although no one is saying that you have to live like a monk. It’s all about eating a bit lighter, avoiding processed foods and giving our system a break from those times when we do indulge ourselves.

So here’s the Alchemy advice: we try to encourage people to eat lighter food for a few days every now and again and we sell the attached programme to help with that. All our salad boxes, soups and stews are wheat-free, dairy-free and gluten-free; they are also full of good fats and proteins and lots of greens.

We also don't push juice-only cleanses on our customers, as they are hard to do and can be a bit like binge-dieting. They are also really hard to do when the weather is cold! By eliminating wheat, dairy and refined foods from your diet for a few days or a week, it can really help you feel better.

We also still have our bone broth on this spring: it is made with grass-fed bones that are simmered for 48 hours and flavoured with ginger and turmeric. This is an amazing boost for skin and joints. 

Domini’s favourite juices at this time of year are the Mean Greens and the Anti-Everything. The Anti-Everything orange-coloured juice has black bits floating around in it and flax oil: this is because the turmeric in it – which is one the most anti-inflammatory foods you can consume – needs essential fatty acids and black pepper to help it break down so it can be absorbed properly.

If you tend to eat a lot of meat or are vegan or vegetarian, we suggest having a "superfood salad", but if you're staying reasonably active during these days of "cleaner" eating, then a little more protein can be helpful. Our smoothies – especially the Green Brute – is also a delicious way of getting lots of goodness into you, plus good fats which are so essential for your skin. For years, we have all been brain-washed into thinking that we should be avoiding fat. This advice is being turned on its head.

The main thing is not to be miserable and starving when trying to adapt better eating habits. Our food is all extremely healthy and it's really an opportunity to eat well and light for a few days without the hassle of having to make it at home.

Check out the Alchemy Spring Clean Programme on the attached poster! To order a three-day supply for delivery, please email hello@alchemyjuice.ie. Delivery available with 24-hour notice to most Dublin areas. Delivery charge may apply.

Thanks and good luck.
Team Alchemy

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Lose your fear of FAT!

For years we've been warned to reduce fat at all costs, without necessarily taking into consideration that when fat is removed, it has to be replaced, often with sugar. The relationships between saturated fat and cardiovascular health is currently coming under scrutiny. Some experts are saying that the war on fats over the last 30 years is akin to the previous war on eggs, which has since been overturned.

Recommendations have gone from eating eggs twice a week to "no limit", according to the NHS. The tide is slowly changing and for good reason ... or rather for many reasons when it comes to fat - which includes saturated fat - but never trans fats. 

Check this out: http://www.hsph.harvard.edu/news/hsph-in-the-news/eggs-fats-and-the-new-dietary-guidelines/

Fats provide energy and carry out a variety of important functions in the body. Dietary fats supply essential fatty acids and are needed for the absorption of vitamins A, D, E and K (called “fat soluble” vitamins).

In Alchemy, we don't use dairy in any of our goodies or salad boxes simply because we want Alchemy to be a place where the food groups many of us over-consume - like wheat, dairy & refined sugar – are not present. 

We're very fond of using coconut oil in particular, a saturated fat, which is loaded with medium chain triglycerides that have been shown to boost metabolism.

Weight loss is far from being as simplistic as calories in and out, those that are burned through exercise or stored due to the sedentary nature of one’s lifestyle.

Many experts advise that eating foods higher in fat will leave you feeling fuller for longer and therefore will lead to an increased likelihood of a natural reduction in overall calorie intake. 

Increasing your dietary fat intake and reducing your overall carbohydrate intake, can lead to fewer cravings and steady energy to a reduced need for insulin in the body. Those cravings, dips and peaks in blood sugar and lack of satiety are ultimately the hitch of every crash or fad diet; the reason they’re not sustainable is because they create and sustain a roller-coaster ride that leaves people feeling depleted and much likely to binge eat over time.
 
Is this true: “Fat is fat: they’re all created equal”?

It seems that sugar is sugar, as far as the body is concerned, although obviously there are benefits to eating dates rather than a couple of teaspoons of caster sugar. But it’s important to remember that a calorie is not just a calorie. Food like avocados may be "high" in calories, but they are a great food and incredibly nutritious.

We’ve mentioned some of the benefits of coconut oil, a saturated fat that in years gone by would have been touted as the type to avoid. Interestingly, we are now being told that vegetable oils when subjected to processes to make spreads or cook fried foods in, are actually rather unstable when subjected to heat.
 
Finally, it’s important to note that much of the above is based on the premise that with increased fat intake your carbohydrate intake will decrease. For example eating donuts, albeit made with coconut oil and almond flour, if laced with sugar inside and out, the benefits are negated!

Team Alchemy

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Ingredients with clarity

At this time of year, all we hear about are the “healthy alternatives” which offer the prospect of a more energised and ultimately happier version of YOU. Between signing up to the gym and stocking our kitchens with all the ingredients to fuel our new clean-living lifestyle, our funds can end up a little depleted.

You get what you pay for but in the long term it really pays to know what you’re getting … so it's really important to read those labels and check out what ingredients are present. 

Vegetable oils versus olive oils and coconut oils
 
Sunflower and corn oils have been touted as the “healthier” option, but these past recommendations are now being questioned and people are returning to more stable fats when cooking such as olive oil, coconut oil and butter. Saturated fats like coconut oil and mono-unsaturated fats like olive oil are much more stable and offer a raft of health benefits and that's why we only use olive oil and coconut oil in our dressings and soups. 
 
Peanut butter versus almond/cashew butter

Peanuts can cause unpleasant digestive issues for some people, which is why we use almond and cashew nut butters in our dressings and sweet treats. Yes, it's more expensive. But we feel it's vital to ensure we are using the very best ingredients based on current and ever changing nutritional information. 
 
 
Agave Syrup  versus Raw Honey, Maple Syrup & Dates

Still seen by some as the low GI sugar solution to all their sweet tooth problems, we are now being told that agave isn't the sweet saviour we once thought it was. Remember sugar is sugar as far as your body is concerned, but certainly with ingredients like dates, there is some nutritional benefit too. We are fans of honey, but not all vegans are, which is why we use maple syrup and coconut sugar. 
 
Cassia cinnamon versus Ceylon cinnamon

This is so crazy! Cinnamon offers potential benefits on glucose metabolism, sugar cravings and weight management and also contains antioxidant compounds similar to those in green tea. But the most common form of cinnamon we find on the spice shelves of supermarkets is Cassia cinnamon. Cassia cinnamon contains much higher concentrations of coumarin, which is a compound that can be toxic if taken in high doses. Although both types of cinnamon offer plenty of health benefits, the Ceylon Cinnamon is the only one we use in Alchemy.

Team Alchemy

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