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LCHF Diet BookThis website supports "The Complete Low Carb High Fat No Hunger Diet" book which became available for sale in May 2014.
We have spent much of our time in the last two years supporting readers and creating 3 more recipe books for Low Carb High Fat dieters. Please be patient but feel free to contact us at any time for specific questions you have about the Keto Hybrid diet. For me, nothing beats a gorgeous rib-eye or sirloin steak, cooked so that the meat is rare but the fat is translucent and brown on top. When eating out, desserts are usually off-limits for obvious reasons, so let’s thank the French for introducing the custom of finishing a meal with a cheese course. Low carb high fat means you don’t have to follow that cliched advice of removing skin from poultry, and chicken does taste so much better for it! So we can’t have traditional sugary desserts when on a low-carb diet, but who cares when we can have double cream instead! Duck breasts are another example of a food that is clearly meant to be eaten with skin on – discarding it makes the whole experience plummet dramatically. Egg yolks are obviously an integral part of the egg, and in my opinion much more fun than the whites! I realise that this post is a shameless ode to fat, and reading it alone is probably enough to give a heart attack to a low-fat advocate. LCHF works if you are very strict keeping your carbs low – then you can indulge in having high fat foods.
LCHF suppresses appetite so although you would eat high-calorie, high-fat foods, you would be likely to consume less calories overall. When on strict LCHF, your body will eventually switch into ketosis, and start burning fat for fuel instead of carbs. By the way, in less than a year on this diet, I have lost 130 pounds, dropped all three blood pressure meds I was on, and gained such good control of my blood sugar, that I now have a lower A1C than many healthy, no diabetic people.
Low-carb high-fat (LCHF), banting – call it what you will – you’ve likely heard about it, know someone who’s on it, or you’re doing it yourself. As promised, here’s our weekly update from Hello Doctor’s CEO Andy, who’s in week 3 of the Tim Noakes eating plan. If you haven’t heard about Professor Tim Noakes and his controversial eating plan which has tongues wagging, then you could very well be living under a rock! He’s recently published a new book – The Real Meal Revolution – which already has a “cult” following of people who have converted to this way of eating. At Hello Doctor, we’re always interested to find out more about these types of eating plans which seem to actually have significant benefits. I have been lucky enough to be involved with Tennis Australia as a tournament physiotherapist over the past 12 months. Due to the stop-start nature of tennis and the amount of agility required, tendinopathy injuries in the knee and Achilles are often encountered. The physio room opens an hour before the start of the first match and closes one hour after the end of play – days can be very long! Good trunk control, strength and shoulder stability is vital for preventing injury in tennis, and these areas should be targeted in your training program.
Kathleen graduated from Monash University in 2010, and completed her DMA Clinical Pilates training in 2011.
I have had the pleasure of working for 3 different AFL clubs over the last 10 years (St Kilda, Gold Coast and Richmond FC) and the game day role remains challenging and enormously rewarding. We have two Physiotherapists work on game day and we are ready to treat the players from the time they arrive. Treatment pre game consists of specific strapping of ankles and shoulders and a variety of other body parts when needed.
Once the game begins, we have two Doctors and two Physiotherapists that sit on the interchange bench. Post Game recovery for the players is either at our training facility when playing in Melbourne or at our hotel when travelling interstate. Below is an account of the international trip Restore physiotherapist Joel Ames undertook with Melbourne Football Club player Christian Petracca.
Joel and Christian attended the high performance training facility Hp Sports in Philadelphia, Pennsylvania in the United States. Breakfast is followed by a quick run and kick in Valley Creek Park to blow out some cobwebs and stretch some pretty tight muscles after yesterday’s travel. The rest of the day is spent shopping for food and learning the road rules, driving on the opposite side of the road has its challenges. Christian undertakes a series of drills and exercises for an hour working on stability and tension through his body. First session today, built on the drill work we did yesterday, Christian is picking things up really quickly and progressing well. Also training at Hp Sports with Bill this week are two professional Rugby Union players from the UK who have also suffered ACL injuries. The afternoon session focuses solely on upper body and core, giving the legs a much needed rest. The third day in a row and Christian is starting to feel the effects of the back-to-back sessions.
The afternoon session was conducted in the pool, and was a chance to unload Christian’s legs and work his core. Another physio arrived today to observe Bill at work, Remi, who works with the UK National Rugby Union team. The morning was spent applying the movement patterns and principles, we had learnt over the past 4 days, to the field. The afternoon was spent doing numerous squatting, hopping and jumping activities against resistance bands. The evening was spent out for dinner and a couple of drinks with the team at Hp Sports and the professional rugby players and their physios. A number of diets or lifestyle eating plans have gained popularity over the last few years. When carbohydrates are consumed they are broken down into glucose in the gut and absorbed into the bloodstream. If the energy the body gains from carbohydrates is reduced, it needs to be replaced with an alternative fuel source.
Evidence exists that benefits from a Low Carb High Fat Diet may include weight loss, reducing the risk of Type 2 diabetes and fatty liver, and a reduction in abdominal discomfort and bloating.
To reward our loyal customers and celebrate Restore Physiotherapy and Pilates providing excellent service to the Kew community for the past 10 years, we are offering a discount on our group Pilates.
For the month of February, customers who purchase a 10 pack of Pilates sessions, will only pay $400.
Restore Physiotherapy & Pilates opened its doors at the High Street Kew address in January 2005. It was established by Stuart McKenzie and Mary Di Iorio, musculoskeletal physiotherapists who were independently working in North Balwyn. We have had the privilege of meeting and providing health solutions to over 6,000 clients, many of whom have been part of the Restore family for 10 years. Our competent and caring reception staff are the backbone of the practice and their hard work and dedication ensures the smooth running of day to day operations. Joel, Stuart and Mary would like to thank all our clients and staff at Restore Physiotherapy and Pilates for their support over the last 10 years and for making it such a wonderful family!
Zee received his medical degree from Monash University in 2003 and has also completed a Masters degree in Public Health and Tropical Medicine. He has successfully assisted numerous patients lose weight and maintain their weight loss with a well formulated personalised nutrition plan. In this quarterly newsletter we will keep you updated with the latest happenings at Restore Physiotherapy and Pilates. Each issue we will also give you some background on members of our friendly, passionate and professional Restore Physiotherapy team.
You may have noticed a change at Restore over the past few months as our rebranding nears completion. Hope you enjoy this newsletter and remember at Restore Physiotherapy and Clinical Pilates “YOUR WELL-BEING is OUR PRIORITY”.


This means, if a person requires 2000 calories a day for their body’s basic functions (BMR) along with their activities, and they consume 2,500 calories a day instead, they will have consumed and stored an excess of 500 calories per day or 3,500 calories in one week, and therefore gained one pound in seven days.
It does not matter which of the three macronutrient groups the excess calories come from: fat, protein or carbohydrates or any combination of the three.
The low carb diet does have its strategy and success though: control the production of insulin, which helps the body to one day use it again effectively and therefore metabolize glucose instead of storing it, and also to restrict the production of lipoprotein lipase.
There are options when it comes to composing the daily intake of food when controlling calories for weight loss. Deep down we know that that eating well and in controlled portions and in combination with exercise for energy expenditure is the proper way to lose weight. So, when that new fad diet comes along that makes this process easier, or more delicious, it’s equivalent to the get rich quick scheme. I could literally have this every day, it would make me very happy (maybe one day when I am rich and own a cattle farm).
I prefer mine unsmoked and have a rather idiosyncratic method of cooking it in the oven – it takes much longer than frying or grilling, but is well worth the wait. Many British restaurants now include this option to their dessert menus, and there are plenty of British cheeses that can rival their continental counterparts.
Double cream plus a bit of sweetener forms a base of many low-carb sugar-free desserts, and definitely fills the void.
When on LCHF you don’t have to put up with any nonsense that advises you to discard the yolks and have just the whites. If you are not bothering to restrict carbs, then eating extra fat as described above is likely to lead to weight gain. The LCHF eating plan is incredibly popular right now, and a lot of people have had great results from it, but does that make it suitable for everyone? Noakes has been advocating his “moderate protein, high-fat, low-carb” eating plan for years now, and it’s one he personally started on when he was diagnosed with pre-diabetes.
Andy Milne, CEO of Hello Doctor, recently started on the high-fat, low-carb plan, and we’re following his story closely, and will be giving you weekly updates.
Tournament coverage can involve working with junior, pro-level and wheelchair tennis players. Large rotational and compressive forces go through the spine during serving and when hitting forehand and backhand. Players come in to get treatment prior to their match and many like to have their ankles taped.
Since this time, she has worked across a range of recreational and elite sports including netball, surf lifesaving, triathlons and tennis. Taping provides the players with a sense of support, can be used to restrict joint movement, and some evidence suggests it may reduce injury severity.
If required we can reduce game time exposure by increasing interchange rotations for individual players. All players will check in with the Doctor and Physiotherapist regarding injuries sustained.
Hp Sports is run by world-renowned Athletic Trainer and Strength & Conditioning coach Bill Knowles. The facility is amazing indoor soccer field, gymnastics floor, trampolines, ice baths, pools etc. Dinner is followed by physiotherapy treatment for Christian, this is going to be a huge part of the week to ensure Christian can get up for 10 sessions in five days. Been some solid leg work over the past two days and his glutes, quads and calves are getting fatigued. Talking to their physiotherapist gives me a great opportunity to learn about treating athletes in a different environment and country. Skills, that I will be able to implement and apply to my Restore Physiotherapy and Pilates patients on my return to Australia.
He has worked as a physiotherapist at the Melbourne Football Club for the past three seasons. In the 1800s, William Banting, an obese London undertaker was prescribed a low carbohydrate diet to lose weight, by his doctor. Proponents of the Low Carb High Fat Diet recommend replacing carbohydrates with saturated fats to provide energy.
It is also possible that a Low Carb High Fat Diet may reduce the risk of dementia, Alzheimer’s disease and some forms of cancer.
Individuals should consult an accredited healthcare professional before commencing any form of diet or eating plan.
Our clients have become valued members of the Restore community and we are honoured to have experienced the good and hard times with them over that 10 year period. Their high quality skills as well as their care and compassion has enabled Restore Physiotherapy and Pilates to be considered leaders in the delivery of Physiotherapy and Pilates services. They have also been known to go above and beyond the call of duty by driving clients home, cooking some meals for them and even providing technical support for their computer issues! Zee has also worked as the club doctor at Melbourne Football Club in the AFL for the past three seasons.
He is a strong believer in using exercise and sport to promote health and well being, and prevent disease and morbidity. He believes appropriate nutrition, exercise, stress management and sleep is paramount in the prevention and treatment of most chronic diseases including cardiovascular disease, diabetes, hypertension, hypertriglyceridemia, fatty liver, polycystic ovarian syndrome, gastro oesophageal reflux and irritable bowel syndrome. Zee has also given numerous public lectures exploring these themes and has appeared in various forms of media discussing this subject. You can read about the latest cutting edge information regarding your health and well-being.
This month Tamara Wraith, Restore’s highly qualified and experienced Women’s and Men’s Health Physiotherapist, provides information about these important muscles and their role in everyday life.
Our amazing new blue window signage spanning the entire street frontage of 260 High Street Kew has been prominent since early in the year.
If a person eats 500 calories a day less than their required intake, will they lose one pound in a week? This occurs when the cells of the body no longer respond to insulin, the hormone responsible for transporting glucose or carbohydrates out to cells to be used for body processes and activities. If a person consumes a diet that is 1500 calories made up of chick peas, quinoa, spinach, broccoli, apples, oranges, peppers and tomatoes which is all carbohydrates and therefore deemed high carbohydrate because there is no other macronutrient included, and their daily required energy intake for their BMR plus daily activities is 2000 calories, they will lose 1 pound in a week. Trying to get the most nutrition out of that say 1500 calories would be the strategy that falls in line with the healthiest. Her clients include those who are trying to lose fat, gain muscle, increase muscular and cardiovascular endurance, speed up metabolism, recover from injury and learn proper exercise technique. Rib of beef is another favourite – basically a gigantic rib-eye joint – lots of fat and utterly delicious (read more on roasting beef).
Put bacon rashers on a roasting tray, add a couple of spoons of water, stick it in a very hot oven for 10 mins or so, then turn it down to about Gas Mark 4 and roast for another 30 mins. For the simplest option, whip up some double cream with sweetener and unsweetened cocoa powder. Use it for frying, spread it on low-carb bread, make gorgeous sauces like hollandaise, add it to boiled vegetables to give them some extra oomph.
However, it does taste better when the skin is crispy, so make some criss-cross scores on the skin and gently fry duck breasts skin-down for about 5-10 minutes, spooning the fat out of the pan.
Just recently, in December 2015, I was part of the physiotherapy team at the December Showdown at Melbourne Park. Tennis involves a large amount of repetition with players having daily practice, playing doubles and singles matches often on the same day, and playing back to back tournaments. An injury quite specific to tennis, though definitely not as common, is a humeral stress response.
Abdominal strains are seen when a player may be reaching on maximum stretch to hit a smash or when serving.
Some players may require taping for other injuries such as abdominal, shoulder, wrist, or elbow.
Involving your coach to make sure you have good technique, especially when hitting shots such as a kick serve is imperative.
Most small injuries can be dealt with on the side of the field, but more serious cases require change room access where we can utilize equipment to assess and treat injuries.


As the game progresses into the fourth quarter we can get very busy on the interchange bench.   Monitoring 3-4 players with game day injuries and managing muscular cramp in fatigued players.
Stuart’s role involves match day coverage as well providing physiotherapy services to the players during the week. Bill has trained many NFL, NBA and professional soccer stars as well as AFL players Tex Walker, Daniel Menzel, John Patton and West Coast pair Eric McKenzie and Mitch Brown. Another 2-hour session follows in the afternoon building on the exercises and techniques from this morning. Both of us a pretty cooked in the 28-degree heat – not used to this coming off a cold Melbourne winter. We also introduce balancing exercises using water bags, which add a variable load to his knee. Again it was great to share thoughts and experiences from other physio working in the elite sporting environment.
It has been a very intense week, requiring not only large physical efforts, but also a lot of concentration and mental application.
It was great to see the progression from what Christian learnt on Monday and how it was applied to increasingly difficult tasks.
Also some great learning about exercises and drills for athletes recovering from major knee injuries. His current role is fulltime with game day responsibilities as well as responsibility for providing physiotherapist management of injured players in the rehabilitation program. So pleased with the results, he published a Letter on Corpulence addressed to the public to spread the word of the benefits of avoiding carbohydrates. There has been many weddings, births, countless overseas trips, surgeries and sadly, a few deaths which we have shared in.
He is also very experienced in using low carbohydrate high fat and ketogenic diets for exercise performance particularly endurance athletes. Joel Ames, co-director at Restore and physiotherapist at Melbourne Football Club in the AFL, provides information regarding the key features of a warm up and what the latest research tells us your child should be doing pre-game, training or during competition.
We also have a stronger online presence through the creation of our new website (link), allowing you to access all the information you need about our team and the services provided at Restore.
An excess of this food energy that surpasses the body’s requirements is unfortunately not excreted by the body, but instead stored in fat tissues and so weight is gained. Even if a person eats an excess of 500 calories worth of lean protein (say, 2 ? chicken breasts) a day, they will still gain one pound in one week. A low carbohydrate diet can help this imbalance by lessening the production of insulin over a given period of time and one day the body may become sensitive to insulin again and it can do its’ job—help the body use the carbohydrates instead of storing them and gaining weight.
If someone opts to compose their 1500 calories per day from 30 ounces of bacon and nothing else, yes they will lose weight but at the expense of sacrificing fibre, vitamins, minerals and substituting instead a diet that is high in saturated fat, low in protein (yes bacon is not a high protein source) and can contribute to creating or exacerbating conditions like heart disease ad gout.
She is certified by the American Council on Exercise as a Personal Trainer, and AMFPT as a Sports Nutritionist. Atkins, Keto) are also high in fat, allowing the most indulgent and hedonistic meals while still losing weight. Lamb shoulder or neck and pork belly also have plenty of fat – I think the best method for those is slow-cooking. Then stick them in the oven for another 10-20 minutes (depending on whether you like them pink or well-done). Bone marrow is basically fat but it tastes utterly delicious and absolutely melts in your mouth.
The Showdown is a large 16-day tournament that encompasses the Australian Junior Championships, State Teams Events and the Australian Open Wildcard playoff. This injury occurs in the upper arm, near the bicep region, and is usually found in young players who are playing large volumes of tennis during a period of growth.
During summer months, players are at higher risk of heat stroke and dehydration – though measures are taken to try and avoid this with player education regarding hydration, ice towels, pre-cooling showers, and heat rules. Often at ITF tournaments the physio will be the only health professional at the tournament, so we are required to provide blister, callous and nail care, and provide referrals to the podiatrist when needed. If you think that you may be developing an injury or have started to feel pain or discomfort playing, make sure you see you seek advice and early management from your physio! Kathleen has a special interest in Clinical Pilates, rehabilitation of sporting injuries and chronic back pain. Most commonly we see sprained ankles, dislocated fingers, muscular contusions and strained muscles. Prior to Richmond, Stuart had stints at both the St Kilda and Gold Coast Suns Football Clubs. Bill presents and lectures at many conferences around the world sharing his progressive reconditioning and athletic development strategies. Bill is an energetic and enthusiastic American who clearly loves his job of training athletes. Christian is exhausted by the end, his glutes and calves burning as they get hammered in the session. The camp also highlighted the importance of coaching and skill acquisition in a rehabilitation setting.
Robert Atkins in 1972 published the Dr Atkins Diet Revolution advocating low carbohydrate consumption. The Restore team grew and Joel Ames, a long serving employee, became a partner in the business. The benefits of further study and knowledge then get passed on to other staff and of course our clients. Eating an excess of calories is the only way to gain weight and depleting the calories (or expending them through activity) is the only way to lose weight unless there is an imbalance in the body’s hormones and therefore the body is not metabolizing food the way it should. An excess of insulin in the bloodstream also stimulates the production of lipoprotein lipase, a hormone that conserves fat. She has completed her training with CanFitPro as a Pre and Post-Natal Specialist and with OMgym as a Suspension Yoga Teacher. This post focuses on gorgeous low-carb high-fat (LCHF) foods – let’s count our blessings and rejoice! Finally, I always keep my eyes open for any hog roast stands– tender pork meat with some crackling, ooh – I have in the past attended music festivals just so that I can get to eat some hog roast. Finally, if you can’t be bothered to do any of that, you can always get a ready-made roast chicken from a rotisserie. Over the day, we will attend to players for injury assessments, treatments, post-match recovery, medical clearances or withdrawals and will attend court calls if a player sustains an injury during a match. Aside from her private practice work, she also has experience as a physiotherapy educator to the LaTrobe University undergraduate students.
We help players complete specific warm up exercises utilizing resistance bands and weighted vests. Rarely, we may see a fracture or concussion that requires stretcher retrieval from the field of play. The Phillies have been struggling for the entire season and this continued last night with the Phillies going down 12 to 2.
The experience also provided me with the opportunity to learn from one of the world leading experts in ACL rehabilitation and reconditioning, Bill Knowles. However, due to its recommendation of high fat and protein content it was met be scepticism amongst the medical community. Our staff has been involved in teaching at Post Graduate and Undergraduate level, providing physiotherapy services to underprivileged communities overseas and providers of physiotherapy to St. There are conditions that exist that affect the body’s metabolism: PCOS, insulin resistance, thyroid hormone imbalances, menopause and andropause to name a few. In these cases, both Doctors and Physiotherapists follow a strict protocol to ensure player safety. Although enjoyable all these exercises had a purpose – putting Christian in positions where he needs to develop speed and power quickly.



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