GSNMC Yes! Grocery List

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Nature is way more intelligent than we are.
So make sure to drink ‘source’ mineral water from an actual natural water source, with the exact mineral ratio the way nature provides it.
(So don’t add minerals yourself to still tap water for example).

Drink Water with low Deuterium
(Deuterium between 85 ppm – 105 ppm is safe for daily use):

Deuterium is a heavy form of hydrogen.
Deuterium water makes water twice as heavy and clogs up our mitochondria and biochemical functions (mitochondria: the nano power houses in our cells that produce energy).
So practically we have to get rid of deuterium one way of the other to keep flowing or being alive, instead of blocking our system and becoming a flatline.

High levels of Deuterium in our body, blocks our body and is directly correlated with metabolic diseases like cancer, diabetes, chronic fatigue syndrome, blocking or slowing down energy metabolism resulting in obesity, fatigue, lack of sleep, not being able to focus, tiredness, unable to digest food efficiently, inflammation,…

The root cause of inflammation or diseases is most likely caused by blockage, due to accumulation of too much deuterium.

When you are able to deplete your deuterium by drinking low deuterium water and and by eating low deuterium food, by getting enough sunshine, by getting enough REM and DEEP sleep (depletes deuterium), your inflammation and your symptoms usually go away.

Water coming from cold mountain sources are the lowest in deuterium.

When you actually do have a metabolic disease like cancer, it is a good idea to drink Deuterium Depleted Water (DDW, 25–125 ppm deuterium) to stop cancer growth (scientific study)

These are my personal favourite mineral waters with essential electrolytes and low in Deuterium I drink every day:

Underneath you find my two brands (I have no affiliation with them) of source mineral water with essential minerals or electrolytes with safe Deuterium levels: S. Pelligrino: 90-100 ppm Deuterium & Gerolsteiner: 98 Deuterium)

Gerolsteiner has a much higher TDS or mineral content than S. Pellegrino.

When I’m doing intermittent fasting, I drink Gerolsteiner with much higher TDS, because during fasting you deplete your electrolytes much faster.

The rest of the day I drink S. Pellegrino with a very good but lower TDS.

How much mineral water do I personally drink each day?

The body produces the most amount of metabolic water when we consume fats: 100 grams of fat produces about 110 grams of metabolicwater, whereas 100 grams of carbs yields only 55 grams of water (study)

So eating a diet high in fats requires us to drink LESS water. While the water we drink is high in deuterium, this metabolic water made in our cells is naturally deuterium free. Thus, making more metabolic water and consuming less water leads to lower deuterium levels in your body!

I drink when I’m thirsty, as much as I feel like, but make sure it is low deuterium water like mentioned above, with essential minerals.

While sleeping, just based on the humidity in our breath, we lose about 1 liter of water each night! So, we wake up dehydrated.

That’s why I start my day with drinking 1l of mineral water to replenish the mineral water lost during the night and to boost my energy.

Going to bed even mildly dehydrated can disrupt your sleep. Surprised? Dehydration causes your mouth and nasal passages to become dry, setting you up for sleep-disruptive snoring and a parched throat and hoarseness in the morning. A lack of pre-bed fluids can also lead to nocturnal leg cramps that may keep you awake.

Water without essential electrolytes
starves your cells from water (so actually dehydrates you). It also starves your cells from oxygen, from essential nutrients from food and from hormones, which results into consequential dis-eases or actual diseases.

My personal opinion is to only drink mineral water with essential electrolytes, without added anything to it.

When you don’t drink this kind of source mineral water, you are actually starving your cells from water (dehydration), oxygen, nutrients and hormones and your cells won’t be able to flush out toxins and acidic metabolic waste, which is food for viruses, bad bacteria and fungi to multiply.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

If you want to drink coffee, make sure to drink 3 cups of water with electrolytes extra for each cup of coffee you drink. Coffee, depletes water from our system.

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 consumption and health

 Coffee improves fat burning for fuel

 Essential fatty acids and human brain

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Bullet proof tea:
Tea mixed with 1tbsp Grass-fed butter & 1 tbsp Coconut oil or MCT oil

If you want to drink tea (caffeine), make sure to drink 3 cups of water with electrolytes extra for each cup of tea (caffeine) you drink. Caffeine, depletes water from our system.

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 and health

Green tea improves fat burning for fuel

Epigallocatechin Gallate in Green tea treats various cardiovascular and metabolic diseases

 L-theanine from tea increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effect It also increases dopamine and the production of alpha waves in the brain

 L-theanine from green tea improves brain function

 Essential fatty acids and human brain

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Handful salted Pecans

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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Handful salted macadamia nuts

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

 Essential role of fatty acids

 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)

 Macademia nuts nutrients

  Macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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

Grass-fed butter[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element][text_block]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

1 cup 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

 Blueberries: anti-oxidants

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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

Grass-fed butter[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 Nutrient

 Celery Lowers Blood Pressure

anti-oxidant effect of Celery

Celery reduces oxidative stress[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 A in 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

1/2 cup (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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Sauerkraut Unpasteurized

Why:

Very powerful probiotic to restore our gut microbiome
(healthy gut microbiome = healthy brain & body)

In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese

Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1 tbsp Bentonite Clay mixed with 1 glass of water
Use plastic or Glass (NO metal tbsp!) to mix, because bentonite clay binds to metals

Why:
It removes heavy metals/ harmful chemicals and impurities from our body (environmental toxins).

• mercury
• lead
• cadmium
• arsenic

Simply put, clay has an electro negative charge, whilst impurities and toxins are electro positive. (removal from metals from food (Eating a lot of fish — especially larger species — is linked to higher levels of mercury in the body.), air or water pollution, as well as medicine, food containers with improper coating, industrial exposure, or lead-based paint.)
It removes harmful bacteria from our body

Tips: Clay Face Mask:
Take about 1 (plastic or glass) teaspoon of the bentonite clay powder and about 1 teaspoon of water or apple cider vinegar and put it in or (plastic or glass) bowl or cup. Mix the the two ingredients well, until it forms a paste consistency.
Apply the bentonite clay mask to your face.
Leave the mask on for about 20 minutes. Rinse off the mask, using just water.
Put some good oil to remoisturize the skin after the mask (e.g. almond oil)

When:
First thing Each morning on empty stomach
1 hour before or after eating (because it draws things out of our body)
2 hours before or after medication (because it draws things out of our body)

the medicinal use of clay minerals as antibacterial agents

Bentonite Clay as a Natural Remedy: A Brief Review

Fish Consumption and heavy metal (mercury) toxins

[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & Why:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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 Products

  Quinoa 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What+ 90% dark chocolate

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

 Essential role of fatty acids

 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]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

1 cup of bone broth (grass fed, preferably home made) mixed with Celtic sea salt and freshly squeezed lemon or key lime.

How to make homemade bone broth:

Making bone broth is very simple.

There are many recipes online, but most people don’t even use a recipe.

All you really need is a large pot, water, vinegar and bones.

To get you started here is an easy recipe you can follow:

Ingredients

• 1 gallon (4 liters) of water
• 2 tbsp (30 ml)apple cider vinegar
• 2–4 pounds (about 1–2 kg) of animal bones
• Salt and pepper, to taste

Directions

1. Place all ingredients in a large pot or slow cooker.
2. Bring to a boil.
3. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
4. Allow the broth to cool. Strain it into a large container and discard the solids.

In order to make the most nutritious broth, it is best to use a variety of bones — marrow bones, oxtail, knuckles and feet. You can even mix and match bones in the same batch.

Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.

You can also add vegetables, herb or spices to your broth to enhance the flavor.

Common additions include garlic, onion, celery, carrot, parsley and thyme. These can be added right away in step one.

Why:
Bone broth is is fabulous for healing intestinal permeability.

Bone broth contains collagen, which nourishes the intestinal lining and reduces inflammation. Plus, it’s easy for a damaged gut to digest and reap the benefits of its protein and minerals.
Collagen synthesis becomes possible in combination with salt and vitamin C (from freshly squeezed key lime or lemon)

The collagen is what our hair, skin and nails are made of too, so bone broth will definitely will help you with anti-ageing too.

The nutrient content of bone broth depends on the ingredients and their quality:

• Bone: The bone itself yields minerals like calcium and phosphorus. Sodium, magnesium, potassium, sulfur and silicon are also present.
• Marrow: Bone marrow gives you vitamin A, Vitamin K2, Omega-3s, omega-6s and minerals like iron, zinc, selenium, boron and manganese. Marrow from beef and lamb also contains: CLA
• Connective tissue: This tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.

Additionally, bones, marrow and connective tissue are all largely made up of collagen, which turns into gelatin when cooked.

Gelatin has a unique profile of amino acids, and is particularly high in glycine.

Collagen is one of the major building blocks of bones, skin, muscles, tendons and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas and teeth.

Animal products such as bone broth, gelatin, chicken skin and pork skin are very high in collagen.

You can help your body preserve and protect collagen by avoiding behaviors that damage it. These include eating excessive amounts of sugar, smoking and getting sunburned.

 Collagen is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles

Collagen has many important functions, including providing your skin with structure and strengthening your bones

 Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health

 The effect of consuming collagen on skin

 collegen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness[/text_block][/op_liveeditor_element]