Let nature itself RESET your Body & Brain health!
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Drinks
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[op_liveeditor_element][text_block]What & How:
Raw – Unfiltered – Apple Cider Vinegar (with the ‘Mother’)
Mix one to two tablespoons (15–30 ml) with a glass of water and drink with a straw (to protect your teeth).
Why:
-It lowers inflammatory insulin spikes of the food you will consume
-It maximises nutrition absorption: it lower gastric pH: it restores our stomach acidity to absorb maximum nutrients (anti-aging)(stomach acidity diminishes when we get older)
-can stimulate secretion of pancreatic enzymes,
-can inhibit pathogens,
-acts as an energy source during GI-tract intermediary metabolism,
-improves mineral utilization by chelation process,
-enhances apparent total tract digestibility and improves growth performance.
When:
15 minutes before eating
Apple Cider Vinegar lowers inflammatory insulin spikes
“organic acids can stimulate secretion of pancreatic enzymes, lower gastric pH, inhibit pathogens, acts as an energy source during GI-tract intermediary metabolism, improves mineral utilization by chelation process, enhances apparent total tract digestibility and improves growth performance.”[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
2 l (1/2 gallon) Mineral water mixed with freshly squeezed lemon juice and 1/4 tsp celtic sea salt
Preferably out of glassbottles!
Plastic isn’t natural: we want to become natural again, this is why:
(plastic bottles: 93% contain signs of contamination from micro plastics)
A number of industrial and consumer products made of plastic contain endocrine-disrupting chemicals (EDCs), which can negatively impact human health
Low doses of BPA can alter cellular function and activate genes that promote growth of cancers.
Why:
To flush out liberated fats and toxins
To replenish electrolytes (magnesium & salt)
To prevent kidney stones
To boost our energy
To create a healthy flow in our body (from flatline to flow = alive)
93% Plastic bottled water contains contamination from micro plastics
Prenatal exposure to consumer product chemical may affect male fertility in future generations[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Bullet proof coffee:
Coffee mixed with 1tbsp Grass-fed butter & 1 tbsp Coconut oil or MCT oil
Why:
To transform to fat for fuel
To promote ketone production (fat for fuel)
Coffee is packed with health-promoting antioxidant like chlorogenic acid, coffee may increase energy, enhance concentration, promote fat burning, and even reduce the risk of certain diseases
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Coffee improves fat burning for fuel
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Bullet proof tea:
Tea mixed with 1tbsp Grass-fed butter & 1 tbsp Coconut oil or MCT oil
Why:
To transform to fat for fuel
To promote ketone production (fat for fuel)
Green tea is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Green tea improves fat burning for fuel
Epigallocatechin Gallate in Green tea treats various cardiovascular and metabolic diseases
L-theanine from green tea improves brain function[/text_block][/op_liveeditor_element]
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Meat
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[op_liveeditor_element][text_block]What & How:
4 slices of high quality thick grass fed bacon
Why:
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Choose your fatty meat:
Grass Fed Lamb (= healthy high fat meat) or
Chicken thighs with skin (pastor raised) (=healthy high fat meat)
Duck with skin (pastor raised) (=healthy high fat meat)
Why:
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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Fish
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[op_liveeditor_element][text_block]What & How:
Mackerel are small, fatty fish
Why:
To transform to fat for fuel
To get high quality fats as building blocks of our cells and brain
Rich in Omega-3 essential Fatty Acids EPA & DHA
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries
Total Fat 18 g | 27% |
Saturated fat 4,2 g | 21% |
Polyunsaturated fat 4,3 g | |
Monounsaturated fat 7 g | |
Cholesterol 75 mg | 25% |
Sodium 83 mg | 3% |
Potassium 401 mg | 11% |
Total Carbohydrate0 g | 0% |
Dietary fiber 0 g | 0% |
Protein 24 g | 48% |
Vitamin A | 3% | Vitamin C | 0% |
Calcium | 1% | Iron | 8% |
Vitamin B-6 | 25% | Cobalamin | 316% |
Magnesium | 24% |
High quality protein:
including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the ageing process
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
supplementation Omega 3 fish oils have equal benefits as consuming fish (and has no risk of heavy metal toxicity from fish) [/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Smoked (wild caught) salmon (to prevent heavy metal toxicity)
Why:
To transform to fat for fuel
To get high quality fats as building blocks of our cells and brain
Rich in Omega-3 essential Fatty Acids EPA & DHA
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries
3.5 ounces (100 grams) of wild salmon:
- Vitamin B1 (thiamin):18% of the RDI
- Vitamin B2 (riboflavin): 29% of the RDI
- Vitamin B3 (niacin):50% of the RDI
- Vitamin B5 (pantothenic acid):19% of the RDI
- Vitamin B6: 47% of the RDI
- Vitamin B9 (folic acid): 7% of the RDI
- Vitamin B12: 51% of the RDI
High quality protein:
including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the ageing process
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
supplementation Omega 3 fish oils have equal benefits as consuming fish (and has no risk of heavy metal toxicity from fish) [/text_block][/op_liveeditor_element]
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Nuts
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[op_liveeditor_element][text_block]What & How:
10 salted Pecan halves
Why:
Pecans are a good source of healthy fats and minerals, plus contain a high amount of antioxidants.
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
20 Macademia nuts (salted)
Why:
Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers:
- Calories: 204
- Fat: 23 grams
- Protein: 2 grams
- Carbs: 4 grams
- Sugar: 1 gram
- Fiber: 3 grams
- Manganese: 58% of the Daily Value (DV)
- Thiamine: 22% of the DV
- Copper: 11% of the DV
- Magnesium: 9% of the DV
- Iron: 6% of the DV
- Vitamin B6: 5% of the DV
Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels
Macadamia nuts are a great source of antioxidants
Macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
Macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria[/text_block][/op_liveeditor_element]
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Dairy
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[op_liveeditor_element][text_block]What & How:
1 tbsp grass fed Butter (e.g.: Kerrygold)
mix with coffee
Why:
To transform to fat for fuel
To boost your energy (from fat)
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Grass-fed butter contains higher amounts of powerful antioxidants, including beta carotene, as well as higher amounts of anti-inflammatory omega-3 fatty acids, than regular butter
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Grass-fed butter[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Fat Greek Yoghurt (from A2 goat or sheep milk)
Why:
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
3-4 Farm raised or Omega-3 egg yolks 1 egg white
Why:
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Yolks hold more than 90% of the calcium, iron, phosphorus, zinc, thiamine, vitamin B6, folate, vitamin B12, and pantothenic acid of the egg. In addition, yolks cover all of the fat-soluble vitamins: A, D, E, and K in the egg, as well as all of the essential fatty acids.
Egg intake during carb restriction results in fewer inflammatory markers & cholesterol homeostasis
Improvement of lipoprotein profiles & insulin sensitivity by consuming whole eggs
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
2 tbsp homemade mayonaise
Mix with salad
- 2 raw egg yolks, preferably pastured
- 1 cup quality olive oil
- 2 tbsp apple cider vinegar
- 1 tablespoon water
- (Celtic) Sea salt.Recipe:
- Before you start, make sure all the ingredients are at room temperature.
- Put the egg yolks in a food processor or blender. Sprinkle with salt and add water.
- Start blending while slowly pouring the oil into the feed tube.
- After the mayo has gotten thick, add apple cider vinegar and gently mix with a spoon
Why:
To transform to fat for fuel
Benefits: see studies ingredients: Olive Oil, Celtic Sea salt, Egg Yolks, apple cider vinegar
see studies ingredients: Olive Oil, Celtic Sea salt, Egg Yolks, apple cider vinegar[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Kefir (preferably from A2 goat or sheep milk)
Why:
Very powerful probiotic to restore our gut microbiome
(healthy gut = healthy body & brain)
Microbiological properties of kefir[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
Full fat French, Swiss, Goat, Sheep, Parmesan, Gruyere,…cheese
Why:
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]
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Fruit
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[op_liveeditor_element][text_block]What & How:
1 Avocado (only 2g of carbs: max 50g carbs total/ day on high fat low carb diet)
Why:
To transform to fat for fuel
Avocado is a high-fat low-carb food
Avocado Is Incredibly Nutritious:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin)
Avocado’s Oleic acid, has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer
Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
Oleic acid (avocado) reduces inflammation
Oleic acid (avocado) cancer treatment
Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
40g of wild blueberries
Make sure to wash thoroughly before consuming!
Why:
-blueberries are low glycemic (doesn’t spike inflammatory insulin high)
-1 cup contains only 15 gr of carbs (max 50 gr carbs/ day on low carb diet)
-high in nutrients:
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
-The king of anti-oxidants against free radicals (against damage or our cells and contribute to aging and diseases, such as cancer)
-It reduces DNA-damage (protects against ageing and cancer)
-Blueberries Protect Cholesterol in Your Blood From Becoming Damaged
-May lower blood pressure
-Blueberries may prevent heart disease
-Blueberries Can Help Maintain Brain Function and Improve Memory
-Blueberries have an anti-diabetes effect
-Blueberries improve muscle recovery
anti-oxidant effect of wild blueberries
Blueberries reduce DNA damage (anti-cancer, anti-ageing)
Blueberries Protect Cholesterol in Your Blood From Becoming Damaged
Blueberries may lower blood pressure
Blueberries may prevent heart disease
Blueberries Can Help Maintain Brain Function and Improve Memory
-Blueberries have an anti-diabetes effect
Blueberries improve muscle recovery[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Lemon (key lime) water
Freshly squeezed
It promotes hydration
Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals (anti-ageing).
Vitamin C may reduce your risk of cardiovascular disease and stroke and lower blood pressure
Vitamin C improves your skin quality
Lemon water aids digestion (prevents constipation)
It freshens breath
It helps prevent kidney stones[/text_block][/op_liveeditor_element]
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Oil
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[op_liveeditor_element][text_block]What & How:
1 tbsp coconut oil or MCT-oil
mix with coffee
Why:
Coconut oil mixed with coffee boosts the production of ketones (fat for fuel)
Coconut oil is a healthy fat that may increase heart-protective HDL (good) cholesterol and reduce inflammation. MCT oil has been shown to promote weight loss and improve cholesterol
Coconut oil is effective in treating metabolic and inflammatory dysfunction cause by high-refined-carbohydrate diet
To transform to fat for fuel
To get high quality saturated fats as building blocks of our cells and brain
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Grass-fed butter contains higher amounts of powerful antioxidants, including beta carotene, as well as higher amounts of anti-inflammatory omega-3 fatty acids, than regular butter
Coconut oil is effective in treating metabolic and inflammatory dysfunction caused by high-refined carbohydrate containing diet
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
eating saturated fat changes the LDL particles from small (bad), dense to Large (good)
Grass-fed butter[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
2 tbsp extra virgin olive oil
Mix with salad
Why:
To transform to fat for fuel
Olive oil is a high-fat low-carb food
Olive oil Is Incredibly Nutritious:
- Saturated fat: 14%
- Monounsaturated fat: 73% (mostly oleic acid)
- Vitamin E: 13% of the Daily Value (DV)
- Vitamin K: 7% of the DV
Olive Oil Oleic acid, has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer
Olive Oil consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk
We need fat to be able to absorb our four fat-soluble vitamins in the human diet:
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin D
(purpose: bone maintenance, immune system regulation)
(Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.) - Vitamin E
(Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
(Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
Olive Oil oleic acid reduces inflammation
Olive Oil reduces oxidation of LDL (promotes anti-heart disease & anti-ageing)
Olive Oil improves blood vessel health
Olive Oil prevents blood clotting
Olive Oil reduces blood pressure
significantly less likely to die from heart attacks and strokes
Olive oil = anti-cancer gene expression
Olive oil can help clear neuron-plaques (anti-Alzheimer’s disease)[/text_block][/op_liveeditor_element]
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Vegetables
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[op_liveeditor_element][text_block]What & How:
Asparagus baked in grass fed butter
Why:
It’s low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.
- half a cup (90 grams) of cooked asparagus contains:
- Calories: 20
- Protein: 2.2 grams
- Fat: 0.2 grams
- Fiber: 1.8 grams
- Vitamin C: 12% of the RDI
- Vitamin A: 18% of the RDI
- Vitamin K: 57% of the RDI
- Folate: 34% of the RDI helps form red blood cells and produce DNA for healthy growth and development.
- Potassium: 6% of the RDI
- Phosphorous:5% of the RDI
- Vitamin E: 7% of the RDI
Asparagus also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.
Good source of anti-oxidants (anti ageing)
feeds friendly bacteria in our microbiome (healthy microbiome = health brain & body)[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
1 bunch of celery (LOW lectin vegetable)
Rinse the celery and run it through a juicer.
Drink immediately for best results.
Alternatively, you can chop the celery and blend it in a high-speed blender until smooth. Don’t add water for the greatest healing benefits, use only celery.
Strain the blended celery well through a fine mesh strainer, cheesecloth or nut milk bag and drink immediately.
Why:
It detoxifies the liver
It replenishes our electrolytes (when we are fat adapted we drain fats together with toxins and our electrolytes (potassium, magnesium & salt))
Celery juice contains vitamin A, vitamin C, vitamin K, folate, calcium, potassium, sodium, magnesium, phosphorus, water and smaller amounts of other vitamins and minerals.
Celery restores the liver’s bile production capability which is designed to break down fats into fatty acids (fat for fuel).
When:
1 hour after consuming our bentonite clay mix
1/2 hour before eating
Celery reduces oxidative stress[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Romaine Lettuce (Low Lectin Vegetable)
Make a salad
Why:
Although it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It’s a good source of beta carotene, which converts into vitamin Ain the body.
- Vitamin A
(purpose: vision, immune function, body growth, hair growth, reproductive function)
(food sources: from fish, liver oil, butter) - Vitamin K
(purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
(Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver) - Vitamin C helps support the immune system, is high in antioxidants and helps keep bones and teeth strong.
- Calcium is necessary for the building and maintenance of bones, muscle function, nerve function, and blood clotting.
- Vitamin K is also necessary for blood clotting. It works together with calcium to prevent bone mineral loss and fractures due to osteoporosis.
- Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes.
- Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material. Folate deficiency in pregnant women can lead to complications with pregnancy, including premature birth, low birth weight, or the birth defect spina bifida
- Phosphorus works with calcium to build strong bones and teeth.
- Magnesium helps enzymes function and relaxes the muscles in your body. It works with calcium to build tissue.
- Potassium is an electrolyte that helps your heart beat regularly. It supports nerve function and helps your muscles contract normally. Potassium also helps your cells to move, and utilize, nutrients efficiently.
Food data Romaine Lettuce[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1/2 cup parsley (Low Lectin Vegetable)
Make a salad
Why:
anti fungus & anti bacterial
The herb is rich in many vitamins, particularly vitamin K, which is needed for blood clotting and bone health
Parsley is also a great source of vitamins A and C — important nutrients with antioxidant properties
A 1/2 cup (30 grams) of fresh, chopped parsley provides:
- Calories: 11 calories
- Carbs: 2 grams
- Protein: 1 gram
- Fat: less than 1 gram
- Fiber: 1 gram
- Vitamin A: 108% of the Reference Daily Intake (RDI)
- Vitamin C: 53% of the RDI
- Vitamin K: 547% of the RDI
- Folate: 11% of the RDI
- Potassium: 4% of the RDI
anti fungus and anti bacterial[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Broccolini or baby broccoli (low lectin vegetable)
Sauteed in Grass fed butter, topped with Celtic sea salt
Why:
Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
One cup (91 grams) of raw broccoli packs:
- Carbs: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin C: 135% of the RDI
- Vitamin A: 11% of the RDI
- Vitamin K: 116% of the RDI
- Vitamin B9 (Folate):14% of the RDI
- Potassium: 8% of the RDI
- Phosphorus: 6% of the RDI
- Selenium: 3% of the RDI
Food broccoli[/text_block][/op_liveeditor_element]
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Other
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[op_liveeditor_element][text_block]What & Why:
- Phenylalanine:Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
- Valine: Valine is one of three branched-chain amino acids, meaning it has a chain branching off to one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
- Threonine:Threonine is a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. It also plays a role in fat metabolism and immune function.
- Tryptophan:Though often associated with causing drowsiness, tryptophan has many other functions. It’s needed to maintain proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep and mood.
- Methionine:Methionine plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
- Leucine: Like valine, leucine is a branched-chain amino acid that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
- Isoleucine: The last of the three branched-chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production and energy regulation.
- Lysine: Lysine plays major roles in protein synthesis, hormone and enzyme production and the absorption of calcium. It’s also important for energy production, immune function and the production of collagen and elastin.
- Histidine:Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.
As you can see, essential amino acids are at the core of many vital processes.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are
- Histidine: 14 mg
- Isoleucine: 19 mg
- Leucine: 42 mg
- Lysine: 38 mg
- Methionine ( the non-essential amino acid cysteine): 19 mg
- Phenylalanine ( the non-essential amino acid tyrosine): 33 mg
- Threonine: 20 mg
- Tryptophan: 5 mg
- Valine: 24 mg
Foods that contain all nine essential amino acids are referred to as complete proteins.
Complete protein sources include:
- Meat
- Seafood
- Poultry
- Eggs
- Dairy ProductsQuinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well, but you need to eat a lot to reach your daily value.
Essential amino acids[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How:
Celtic Sea Salt
(to prevent keto flue, see below)
Why:
When you’re on a high fat, low carb diet, you’re eliminating most processed foods that contain high levels of sodium. Your body needs sodium to thrive. Stay hydrated, keep your energy up, and beat the Keto flu by using Real Salt liberally.
Since sodium chloride (salt) has several important functions in the body, it’s necessary to consume it from foods to maintain optimal health. When fat adapted we loose fats, together with its toxins and electrolytes (=salt, magnesium and potassium).
We have to replenish our electrolytes: including salt, while becoming fat adapted, to prevent the keto flu.
- Nausea
- Vomiting
- Constipation
- Diarrhea
- Headache
- Irritability
- Weakness
- Muscle cramps
- Dizziness
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty sleeping
- Sugar cravings
minerals in sea salt[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What & How
Epson salt
When Epsom salt is dissolved in water, it releases magnesium and sulfate ions.
Magnesium may be better absorbed via Epsom salt baths than when taken by mouth.
Why:
To replenish magnesium and stop Keto flu symptoms.
Magnesium is the fourth most abundant mineral in the body, the first being calcium.
It is involved in more than 325 biochemical reactions that benefit your heart and nervous system.
Many people do not consume enough magnesium.
Magnesium promotes sleep and stress reduction
Magnesium promotes good sleep (recovery) and stress reduction
Magnesium helps with constipation[/text_block][/op_liveeditor_element]
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[op_liveeditor_element][text_block]What
90% dark chocolate (5 squares)
Why:
Dark chocolate is one of the best sources of antioxidants on the planet (anti-ageing)
It contains a decent amount of soluble fiber and is loaded with minerals.
A 100-gram bar of dark chocolate with 90% cocoa contains:
- 11 grams of fiber
- 67% of the RDI for iron
- 58% of the RDI for magnesium
- 89% of the RDI for copper
- 98% of the RDI for manganese
- It also has plenty of potassium, phosphorus, zinc and selenium
Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and low sugar.
For this reason, dark chocolate is best consumed in moderation.
The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.
Essential fatty acids and human brain
Rethinking dietary cholesterol
Rethinking dietary cholesterol and vascular disease
Feeding dietary cholesterol down-regulates human cholesterol
Type 2 Diabetes & Low Carb Study
Nutritional ketosis & Cardiovascular Disease Risk Study
Long-term effects of a high fat – low carb diet (ketogenic diet)
Dark chocolate suppresses oxidation (=anti-ageing)[/text_block][/op_liveeditor_element]
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