Gluten Free

Phase 3: Gluten Free, Sugar Free Seedy Bread!

Today I want to share with you the highlight of my eating week, and it’s good timing too since it’s phase 3 for all of us following the fast metabolism diet. Since starting FMD I haven’t really missed having bread. Don’t get me wrong, I love the taste of freshly baked white bread with melted butter, but it’s not really something that I crave. In New Zealand there isn’t a great variety of organic gluten free bread and of the small range there is, the price is high and it’s pretty much not worth it because it is not strictly FMD compliant anyway (plus the loaves are rock solid).

During Celiac awareness week a couple of months ago the New Zealand Herald (newspaper) published a pull out magazine with a bunch of gluten free recipes which my mum spied and promptly started experimenting with. One of our now favourite weekly recipes is “seedy bread”. So here is the original recipe for those of you who aren’t following FMD.


A few people I know have made this version with success. It seems to be a fool proof recipe. Only 1 person had an issue both times she made it, it came out sticky in the middle but it wasn’t under cooked. In the end we blamed her oven.
If you are on fast metabolism diet then here is the compliant sugar free recipe for this delicious phase 3 bread:

1 cup of sunflower seeds
½ cup of linseeds
2 Tbs black chia seeds
½ cup of slivered almonds (we use pumpkin seeds instead)
1 ¾ cup quinoa flakes
1/3 cup of psyllium husk
½ tsp salt flakes
1 ½ cups of water
¼ cup melted coconut oil
2 Tbs Birch xylitol (granulated form)
Note: Currently the organics shops we go to have been having supply issues with quinoa flakes so we came up with a variation that ended up being even better! Replace quinoa flakes with 1 cup of rice flakes and ¾ cup of uncooked whole quinoa (whatever colour it doesn’t matter)and up the water to 2 cups as the rice flakes are more absorbent.
1. Mix all dry ingredients together ensuring that they really are mixed well
2. Add water
3. Mix toughly
4. Press into a loaf tin lined with baking paper

5. Leave in the fridge overnight
6. Pop it in the oven on 150 degree Celsius for 30 -50 minutes (or until cooked)
7. Let the loaf stand until cool before cutting.

2014-11-14 09.42.52
We cut our loaf into about 14 pieces and freeze them in snap lock backs (2 pieces per bag). I love having this with chicken bacon and eggs for phase 3 breakfasts.

Phase 3 Breakfast

Or even 1 piece as a snack with some almond butter, mmm. This bread is at its best when toasted. I find I have to put it down twice as it takes a while to toast up and then it comes out sizzling and crakling!

Bread States
I hope you love this recipe as much as we do, not a single person I have offered it to didn’t like it!


3 Cycle Results Comparison (July 19 2014)

So its been nearly 3 weeks since my last check in. Mainly I have been lazy/ busy and didn’t do my measurements or photos. Also my body seems to be approaching its natural comfort zone at what is probably my ideal weight. It has now been 11 weeks since starting the fast metabolism diet and 10 weeks have been strictly compliant (i had a week off back in May). I am pretty happy with my results so far and am happy even though things have really slowed down. As long as it stays off I don’t care. Its still winter where I live so I’m in no hurry, this summer is going to be awesome.

This week I have felt sick (like I want to throw up) for most of the week. Don’t know why yet I’m hoping it will stop soon but not surprisingly I have been eating less, forcing myself to eat actually and still complying with FMD. I hit my lowest ever weight on Saturday (my new weigh day) at 64.8 kg. I haven’t been this light since I was maybe 13 years old!

Note: Day zero weight and measurements can be found here. If you want to see what I do for exercise check out this weeks lifting diaries here.


Front Update: I am really loving my new flat stomach! If only the last of my hip fat would go away :(. I recently noticed my hip bones starting to emerge so its looking promising. I am working on definition but am generally happy with progress.


19.7.14 Side

Side Update: I can really see the definition in my tummy now! So stoked!


19.7.14 Back


Back Update: Not a lot to see here. Some definition in my upper back but apart from that hip fat loves the back side of my body. This is the last area that I am looking to improve before entering maintenance.


19.7.14 Legs

Leg Update: With all the heavy squatting I have been doing lately I am seeing some slow results in leg definition, particularly upper inner thigh. This is an area that needs improvement and is one that probably plagues many women. I can’t wait to wear hot pants in summer and not have to worry about cellulite! Still have a few months to go before I can justify wearing them though. Its a bit cold at the moment where I live…

Progress this Week

Weight: 64.8 kg (Previously 66.3 = -1.5 kg)

Left Leg: 57 cm (Previously 57.5 = -0.5 cm)

Right Leg: 58 cm (Previously 58 = same)

Hips: 87 cm (Previously 86.0 = +1 cm)

Waist: 67.5 cm (Previously 66 = +1.5 cm)


Gluten, Sugar and Dairy Free Chocolate Oatmeal Brownie!

This is a phase 3 recipe for anyone on FMD otherwise it is a generally delicious, gluten free, dairy free and sugar free brownie for everyone else.

Fresh From the Oven

Fresh From the Oven


2 Cups of old fashioned oats (this will blend down to 1.5 cups)

3/4 Cup of coconut oil

1 1/2 Cups of Birch Xylitol (or Stevia)

1 Cup of Cacao Powder

4 medium sized whole eggs

Pinch of Salt

1/8 teaspoon of Baking Soda


  1. Put the oats in a food processor and blend until its near flour consistency, put to the side.
  2. Melt the coconut oil until it is liquid if it wasn’t already, then add the xylitol
  3. Sift cacao powder, salt and baking soda into the liquid mixture.
  4. In a separate bowl whisk the eggs.
  5. Gradually add the whisked eggs to the liquid mixture ensuring that it is not too hot after melting the oil.
  6. Ensure the liquid iis mixed well and then stir in the blended oats until well mixed.
  7. Spoon mixture into a 30cm x 15cm rectangle non-stick baking dish (I line mine with cooking oaoer as well) and cook on fan bake at 150 degrees Celsius (300 F), for approximately 20 minutes.
  8. Remove from oven and baking tray and allow to cool. Once cooled I cut the cake into 8 square pieces to finish.
Brownie cut into 8 pieces for a large serving

Brownie cut into 8 pieces for a large serving

Nutritional Info:

If you cut into 8 large pieces:

Coconut oil: 23.5ml

Oats: 1/4 cup

Birch Xylatol: 1/5 cup

Cacao Powder: 1/8 Cup

Egg: 1/2 Egg

For Calorie Counters see the breakdown below:

Oat Choc Brownie Recipe

So at 500 kcal per piece this is a treat. But it is always good to look at the type of macro nutrients you are eating. There is no lactose or refined sugar in these brownies, the carbs are coming from the oats and the cacao powder, which are way less refined than the traditional white sugar and cocoa powder, so the blood sugar spike is significantly reduced from that of a traditional brownie. The brownie was quite big so you could cut it in half again if you really wanted to. FM Dieters this is most definitely phase 3 with all the healthy fat. I wouldn’t have grains with dinner as they are optional and the oats in this recipe satisfy the requirement anyway.

Brownie with stewed plumb topping

Brownie with stewed plumb topping

I could have eaten the whole bowl of raw mix, this brownie is yummy! My oats weren’t as finely chopped as I would have liked so the mix turned out more like a crumbly cake instead of  a dense brownie but that didn’t effect the taste or level of enjoyment I got from eating it. I served mine with stewed whole plums, but I would say some frozen raspberries microwaved to mush would be equally as delicious.

I hope you enjoy this recipe I know that I certainly did!

June 23rd 2014 – Cycle 2 Week 3 Check In

Ahhh so its been a bumpy week. It started out with night shift which was not ideal as night work always throws me off. I always get sick when I work nights even if it is just 1 night in the middle of summer. So I am happy to report that I didn’t get sick this time around. Despite my eating and weigh time being off I managed to do my weigh in on Monday and was surprisingly light. However my body has been acting weird. I wasn’t able to drink the amount of water I usually drink as on that night shift I am down on site full time which means the only toilet available is a portable toilet which I refuse to uses as the boys don’t exactly try to aim when they go (yuck). So I was probably dehydrated and tired and have been paying for it ever since. I weighed again on Wednesday morning heavy at 66.8 a whole kilo up from Monday (WHAT!). I didn’t get upset because those are the rules when you do multiple weigh ins but it motivated me to be very focused on drinking water and vegging out (eating large amounts of vegetables) on phase 2 days to help guarantee the number going down by next Monday.


On Sunday and Monday nights we had spelt wraps for dinner (breakfast for me being on the night shift). These were nowhere near as filling as a cup of rice and they contain gluten which I didn’t think about at 1st but then mum and I both had unsettled tummies the next day. Am I now gluten intolerant? Oh well who cares if I am, more motivation to stay on this healthy track if that is the case.

Another thing that I started to notice last week was that I am getting ravenously hungry on phase 1. I have been taking extra vegetables and lemon drinks and always eat as soon as I feel hungry but it is very annoying. I have decided I need to add a third snack of fruit like it says to in the book because I am up for extended hours and with exercising early in the morning he snack is easily added before breakfast, pre workout. Remember you should never feel hungry because then there is a risk your body is going to be cannibalising muscle for energy if you ignore it for too long.


Even though my body has been a bit out of whack but I was determined to keep my fitness routine up. I feel like last week was so perfect and I wanted to keep up that standard. So I got up on Monday day (I wasn’t at work as I had worked the night before) and dragged my butt to the gym despite feeling very tired. My mum suggested that I have the day off as my body would have taken a hit form the disrupted sleeping pattern but I was determined. I did a lot of stretching and 30 minutes interval training (run, inclined power walking)on the treadmill, capped off by some mat based body weight ab exercises. I felt really good afterwards which was nice and I didn’t get sick so that was a plus. On Tuesday I managed to get a 30 minute game of squash in with my partner. Two ticks for cardio once again.

Wednesday rolled around and I was excited, Wednesday is legs day and I love legs day! Unfortunately it didn’t go very well. I think not getting enough sleep in the days leading up to it didn’t help. I felt stiff and un-energised. So much for my favourite day of the week. Arms day was average as well but I was having trouble recovering so all my weights were off and I missed 3 exercises off the routine because I got to 1hr 15 mins and decided that it was enough my arms were just failing. I have decided to start a separate lifting diary for anyone who is interested in what I actually do. Check it out here.

Exercise goal: Mum does this yoga class and they are having a weekend retreat in the Coromandal in August. She invited me to come and I said yes… Now it’s kind of hippy weirdo and it seems that that is the direction I am heading in as I have given up dairy and sugar and gluten, eating organic why not chuck yoga retreat in there two. What has happened to me? So the date is set for August 15th to 17th which is good motivation to get my ass into gear with stretching and Youtube yoga weekly.

Blog Goals

I started writing lifting diaries so I get a tick for last week (actually last 3 weeks) goal. Next up I want to start filling in the healthy eating menu tab with some of the recipes that I cook up! I think I will start with the desserts!

Progress this Week

Weight: 66.3 kg (Previously 65.8 = +0.5 kg) Waaaaah I jinxed it last week. My 1st gain in 2 months, also since starting FMD 😦

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 57.5 cm (Previously 58 = -0.5 cm)

Right Leg: 58 cm (Previously 58.5 = -0.5 cm)

Hips: 86 cm (Previously 88.0 = -2 cm)

Waist: 66 cm (Previously 68.5 = 2.5 cm)

A strange trend I have noticed is when I am losing weight my measurements don’t budge but when I am maintaining or having a really small loss I am droping centimeters in my waist and hips. Weird. Anyway I will focus on getting a minimum of 8 hours sleep this week as I am sure that has had a major part to play in this weeks results.

Have a great week!

My Review of the Fast Metabolism Diet

I wanted to write this review without reciting the book to help anyone who is considering this diet. The diet definitely appears extreme on the surface but I wanted to share my account of it and how it really has surprised me and changed, well, my life! If you are curious to see my results check them out here. This review is purely about the expereience.

The Fast Metabolism Diet – What it’s all about

The purpose of the Fast Metabolism Diet (FMD) is to heal your metabolism in 28 days and subsequently you are going to lose a little weight. Unfortunately it appears very gimmicky as they advertise it as “lose 10 pounds in 28 days by eating more!” Let’s face it, if someone told you that you could lose 10 pounds in 28 days you would be asking where to sign. But just put aside the advertising hype for a second and understand what it is that you are signing up for. What this diet entails is eating in a strict and particular way which will satisfy the nutrient and energy requirements of your body and calm the hormones encouraging the body to stop storing fat and start burning it instead, hence the weight loss part of it. But weight loss is not the only side effect of this diet although that is how it is sold to you. There are also countless benefits to your health as well. There is no starving, no hunger pangs and no calorie counting if you are doing it correctly which can be kind of scary if you have come from serial calorie counting or low carb diet background. There are carbs galore on this diet! Although it is a 28 day diet depending on how badly damaged your metabolism is or how much weight you want to lose it may take a couple of cycles to reach your goal so don’t be disheartened if you complete the 28 days and haven’t lost all the weight you intended, you should hopefully recognize the benefits not only in the way you feel but your appearance too. Remember the scale isn’t the be all end all of fat loss measurement.

The diet is set out in 3 phases which complete a “round” if you like, in 7 days. Therefore there are 4 “rounds” in 28 days. Each phase has a specific function which is explained in the book and there is a set grocery list and set portion sizes for each phase which vary depending on the amount of weight you want to lose. These are important so follow them. I printed all 3 grocery lists, the portion control table and the phase specific meal plan (fruit, grain, protein, and vegetable on what day for what meal) and stuck them to my fridge so there were no excuses.

The diet a nutshell

Phase 1 focuses on fruits and grains and is personally my favourite phase. You can eat most fruits and the grains really keep you full. This phase is on Monday and Tuesday and you are encouraged to do a cardio workout on 1 at least, or both of these days. Phase 2 is protein and vegetable only phase, however there are certain vegetables that comply so things like carrots and tomatoes are out because of their high GI values. It is extremely limited and this is the hardest phase for most people. You have 3 main meals of protein and vegetables and 2 snacks of just protein, although vegetables are unlimited if you get hungry. In this phase you are supposed to do resistance training i.e. lifting weights for at least one or both of the days. Phase 3 is a popular favourite amongst most people as it allows healthy fats such as nuts, oils and hummus, with moderate grain and protein and very restricted fruits (just certain berries and peaches which aren’t in season for me at the moment :().

The Rules

There are also rules; no dairy, no caffeine, no corn, no wheat, no preservatives, no sugar, no soy, no alcohol, no dried fruit, no juices, no artificial sweeteners, no non grocery list foods to be added, drink half your body weight in pounds in ounces of water, minimum exercise 3 times a week as per phases. No skipping meals, follow the phases in order and eat every 3 hours. So this sounds like no fun right? Pretty much every food you enjoy is off the menu. I know that definitely in New Zealand dairy is a staple of our diets and sugar is in almost everything that has a wrapper, as I found out.

It sounds extreme. So how are you supposed to cope with this?

Yes when I first read the rules I was like there is no way that I can give up sugar let alone all that other stuff. I am pretty lucky as I am a very fussy eater. I don’t drink coffee, tea, fizzy drink or alcohol or have any kind of craving for beverages like fruit juice. I have always drunken large amounts of water so this was very easy for me. The only aspect of the dairy replacement that I had to adjust to was not having cow’s milk on porridge, but I actually love the alternative (fruity oats soaked overnight in the fridge) so that is another plus. It was the wheat corn and sugar that were the most challenging for me. Previously I had been a huge sugar consumer. We are talking blocks of chocolate in one sitting, bags of lollies and whole packets of cookies nom nom nom. I didn’t have that sick feeling that people get when they eat too much sugar, I could just keep going and I definitely craved it. So I was very nervous about how I would go. Boy was I amazed that pretty much everything in a package in the supermarket has 1 of those 3 ingredients in it. Sugar in ready roasted chicken, sugar in tomato pasta sauces, dextrose (corn derived) in meat such as corned beef and chicken bacon, wheat is in everything as well. So it’s safe to say that the easiest way to comply with this diet is to make everything from whole natural foods. Don’t buy sauces or processed/flavoured meat. As for how I went on the no sugar side of things. I actually was full enough and my hormones were probably balanced so I didn’t actually crave or even feel tempted to have a piece of cake or chocolate. In fact I planned to eat out at a buffet at the end of the 28 days and was dreading it because I didn’t want to ruin my streak. I also found that my pallet changed after the 1st two weeks as well. Fruit suddenly tasted so much sweeter, and everything else was way tastier for some reason. I guess sugar dulls your taste buds?

Tips to get through:

  • Read the book: there is so much information in the book. It explains why you are doing each and every little thing. It explains why you can’t have certain foods at certain times. It explains why you probably feel really crappy in the 1st two weeks especially on phase 2. There are so many helpful hints and I would actually recommend re-reading it. My mum has read it 3 times now and every time she tells me something we over looked the 1st time. If you don’t want to pay the money then get it out from the library, that’s what I did. Haylie is releasing a new version soon I believe so when that comes out I’m going to buy it for sure.
  • Plan EVERYTHING: I would definitely say that you cannot do this diet successfully if you don’t plan. There is way too much to think about, you are constantly eating and if you are a busty person who works all day and pretty much just comes home to sleep then pre-preparing meals is what you will be doing. It’s extremely hard to find places to eat out or “healthy” fast food chains that comply with this diet. Plus, when you plan it saves you running back and forth from the supermarket every other day because you forgot something or ran out of phase specific veggies or fruit.
  • Get ready to cook A LOT: as stated above you will be cooking all your meals from scratch. Fortunately my mum is home all day so she takes care of the cooking 70% of the time and I just buy the food. Alternatively you can…
  • Cook once, eat twice: Because there are only 2 days (or 3 for phase 3) I like to cook a double meal and have it for lunch 1 day and dinner the next. Or just have the same dinner two days in a row. When you realize how much cooking is involved then you learn to appreciate leftovers. Another great tip is to cook big meals, split them into portions and then freeze them for those times when you just cannot be bothered cooking. After a while you build up an inventory of meals and trust me they are life diet savers!
  • Keep it simple to start with: I went crazy and got hold of the cook book and made all sorts of disgusting healthy smoothies and buckwheat pancakes which were just yuck. For the 1st two weeks just make simple food that you are used to. Roast meat, boiled veggies, rice, porridge, omelettes. These were and still are all staples for me.
  • Learn the jargon: when you first step into the world of organic whole foods you will encounter 101 ingredients that could be grown on an alien planet for all you know. You need to do the research. Just Google every ingredient on the food label or in the recipe. Just because something is organic or gluten free it doesn’t mean that it is FMD compliant. Usually there are corn products in gluten free stuff. There are also ingredient substitutes for your favourite recipes. The big ones for me are; Birch Xylitol which I use like sugar, it is FMD compliant and it doesn’t have the blood sugar response that sugar has although it still has calories, Cacao powder which tastes the same as cocoa powder just way more expensive, brown rice pasta which to me tastes no different to the real deal and sprouted grain bread which may be hard to come by but if you are used to eating seedy brown bread the difference is minimal. My mum actually made this beetroot chocolate cake on the weekend and it was delicious. So there are compliant desserts that don’t taste like crap I promise you, you just need to work your way up to them and learn the substitutes.

When you get past the 1st couple of weeks and get in a routine this stuff becomes second nature and is actually really easy. I was the biggest chocoholic before and never in my wildest dreams would I think that I would want to continue this lifestyle by choice. But I honestly feel better for it. I am more aware of my body, the way it feels when I eat certain foods and the general feeling of being healthy is like high of its own. It really is easy once you have taught yourself the basics. It definitely helps having someone else in your household that is doing this too, although it is not impossible to do it on your own especially when you are the one cooking for the family.

I would like to end this post with the some food for thought. Even though I had more rapid weight loss on low calorie high protein diets there was something different about this for me. I definitely feel like it was fat that I was losing as opposed to other times where I was just getting lighter. I have come to realise something with the number on the scale yo-yoing up and down for the last year and a half. Be wary of rapid weight loss. When it comes off fast it tends to go back on even easier. Even though on FMD I lost 3.2kg in 28 days which is only 7 out of the advertised 10 pounds (not a bad effort), it felt different for some reason. It didn’t feel like I was punishing my body. I instead have this elated feeling of happiness and wellbeing. There is a famous quote which I feel applies to my experience on this diet (not sure who said it) “Once you start to see the results it becomes an addiction”. I challenge you to take charge of your health and give this a go even just to experience the high you get from having a clean system. You miss 100% of the shots you don’t take and you never know this could very nearly be the last diet you ever go on.