to RE-activate and boost our cellular machinery &
to transition towards burning fat for fuel.
Let nature itself RESET your Body & Brain health!
HIGH FAT, MODERATE PROTEIN, LOW CARB MEAL
MAKE SURE 80% OF YOUR CALORIES COME FROM FAT!
YOU CAN USE AN APP: E.G. CALLED ‘KETO.APP – KETO DIET’ TO MAKE SURE 80% OF YOUR CALORIES COME FROM FAT, 15% FROM PROTEINS & MAX 50G FROM CARBS
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[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.”
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Fats & Proteins
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[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
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 data-style=””][text_block style=”undefined” align=”left”]What & How:
1 tbsp grass fed Butter (e.g.: Kerrygold)
Bake in grass fed butter
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)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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Keep your Omega 6 vs Omega 3 balance through adding omega 3
Add Omega 3 From:
-pure Cod liver oil
-Krill (has no heavy metal poisoning like omega 3 from fish oil)
-grass fed beef
-Beef liver
Why:
The Omega 3 vs Omega 6 ratio has been abused. The prevalence of vegetable oil and processed grains in Western diets has thrown the ratio way off, contributing to chronic inflammation, cancer, neurodegenerative diseases, heart attack, and many of the other common health problems
To up your ratio, eat plenty low-mercury fatty fish like sockeye salmon, go for grass-fed butter and meat, swap omega 6 oils for those higher in omega 3s, and always check the ingredients when you buy packaged food.
Omega 3s are great for your cells. They are an integral part of cells membranes throughout the entire body and affect the cell receptors in these membranes.
Omega 3s also provide a launchpad for making hormones that regulate blood, heart, and genetic function.
Studies show that omega 3s help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may protect against cancer
For most people, an omega 6 to omega 3 ratio of 4:1 is ideal– that’s 4 omega 6s for every 1 omega 3 [17]. Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher in favor of omega 3s. The average American eats a ratio of anywhere from 12:1 to 25:1 omega 6 to omega 3
Omega 3 during pregnancy vs higher IQ children
Omega 3 improves cardio vascular health
Omega 3 can reduce symptoms of ADHD
Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms
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[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
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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Salad
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[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
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)
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[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
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[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.
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[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]
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[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
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[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
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_elements][/op_liveeditor_elements]
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[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.”
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Fats & Proteins
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[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
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_elements][/op_liveeditor_elements]
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[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]
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[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
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_elements][/op_liveeditor_elements]
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[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
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_elements][/op_liveeditor_elements]
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[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]
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Fats
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[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
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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Proteins
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 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]
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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]
Salad
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[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.
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[op_liveeditor_elements][/op_liveeditor_elements]
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[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
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[op_liveeditor_elements][/op_liveeditor_elements]
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[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
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)
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[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
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[op_liveeditor_elements][/op_liveeditor_elements]
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[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_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]
Fats & Proteins
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1-2 poached eggs (Farm raised or Omega-3)
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]
[op_liveeditor_elements][/op_liveeditor_elements]
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[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
| 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 Carbohydrate 0 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]
[op_liveeditor_elements][/op_liveeditor_elements]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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_elements][/op_liveeditor_elements]
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[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
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_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]
Salad
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[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)
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1 tbsp grass fed Butter (e.g.: Kerrygold)
Bake in grass fed butter
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)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]
[op_liveeditor_elements][/op_liveeditor_elements]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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_elements][/op_liveeditor_elements]
2 Go for a walk (preferably in nature) after dinner
Walking will get you faster/deeper into ketosis.
(Do not workout or do any kind of high intensity training.)
3 Prepare your electrolytes drink
To flush out the liberated fats and toxins out of your body!
To create a healthy flow (from flatline to flow: alive)
To replenish your electrolytes (salty – lemon – water)
Salted (freshly squeezed lemon) source water
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 glass bottles!
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
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[op_liveeditor_elements][/op_liveeditor_elements]
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[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_elements][/op_liveeditor_elements]
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[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
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[op_liveeditor_elements][/op_liveeditor_elements]
4 Go to sleep at around 10 PM (5 hours after dinner)
Try to sleep 9 to 10 hours to help this transition phase from burning carbs for fuel to burning fat for fuel.
5 Drink Apple Cider Vinegar first thing in the morning.
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[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 will help you prevent/overcome sugar/carbs/ hunger cravings while fasting in this transition period.
-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_elements][/op_liveeditor_elements]
6 Go for a walk during the day (preferably in nature)
Make sure to take your electrolytes drink with you!
When you come back RELAX!
Walking will get you faster/deeper into ketosis.
(Do not workout or do any kind of high intensity training.)
at 5 PM (=24 hour fast) OR
if you wait until the next morning 9 AM next morning (=40 hour fast)
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[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 will help you prevent/overcome sugar/carbs/ hunger cravings while fasting in this transition period.
-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_elements][/op_liveeditor_elements]
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[op_liveeditor_element][text_block]When you are ready to break the fast, your gut lining has gotten a break from inflammation and is recovering and therefor fragile.
So we want to break our fast with something that helps to repair, rebuild and strengthen our gut lining.
Our gut lining is just like our skin made out of collagen.
To make collagen synthesis possible in our body, we need 3 components: gelatine, salt and vitamin C.
A great source of gelatine is found in home made grass fed bone broth, with freshly squeeze lemon juice, together with celtic sea salt.
First when you break your fast, drink apple cider vinegar, to bring your stomach acidity to the right level to be able to absorb the maximum amounts of nutrients of the bone broth.
15 minutes later, consume the bone broth with vitamin C and salt.
Let the bone broth repair and rebuild the gut lining for 1 to 2 hours.
Than break your fast with a high fat, very low carb meal, like for example bacon with egg and avocado.
The high fat, moderate protein, low carb meal will satiate you.[/text_block][/op_liveeditor_element]
[op_liveeditor_elements][/op_liveeditor_elements]
Let the bone broth repair and rebuild the gut lining for 1 to 2 hours.
Then have your high fat (80%), moderate protein (15%), low carb (-50g) dinner
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[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.”
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Fats & Proteins
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[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
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 data-style=””][text_block style=”undefined” align=”left”]What & How:
1 tbsp grass fed Butter (e.g.: Kerrygold)
Bake in grass fed butter
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)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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Keep your Omega 6 vs Omega 3 balance through adding omega 3
Add Omega 3 From:
-pure Cod liver oil
-Krill (has no heavy metal poisoning like omega 3 from fish oil)
-grass fed beef
-Beef liver
Why:
The Omega 3 vs Omega 6 ratio has been abused. The prevalence of vegetable oil and processed grains in Western diets has thrown the ratio way off, contributing to chronic inflammation, cancer, neurodegenerative diseases, heart attack, and many of the other common health problems
To up your ratio, eat plenty low-mercury fatty fish like sockeye salmon, go for grass-fed butter and meat, swap omega 6 oils for those higher in omega 3s, and always check the ingredients when you buy packaged food.
Omega 3s are great for your cells. They are an integral part of cells membranes throughout the entire body and affect the cell receptors in these membranes.
Omega 3s also provide a launchpad for making hormones that regulate blood, heart, and genetic function.
Studies show that omega 3s help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may protect against cancer
For most people, an omega 6 to omega 3 ratio of 4:1 is ideal– that’s 4 omega 6s for every 1 omega 3 [17]. Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher in favor of omega 3s. The average American eats a ratio of anywhere from 12:1 to 25:1 omega 6 to omega 3
Omega 3 during pregnancy vs higher IQ children
Omega 3 improves cardio vascular health
Omega 3 can reduce symptoms of ADHD
Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms
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[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
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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Salad
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[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
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)
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[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
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[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.
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[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]
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[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
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[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
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 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.”
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Fats & Proteins
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[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
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 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]
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[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
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:
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]
[op_liveeditor_elements][/op_liveeditor_elements]
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[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.”
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Fats
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[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
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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Proteins
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 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]
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Salad
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[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.
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[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
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[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
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)
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[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
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[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.”
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Fats & Proteins
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1-2 poached eggs (Farm raised or Omega-3)
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 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
| 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 Carbohydrate 0 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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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:
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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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]
Salad
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[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)
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1 tbsp grass fed Butter (e.g.: Kerrygold)
Bake in grass fed butter
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)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 data-style=””][text_block style=”undefined” align=”left”]What & How:
Celtic Sea Salt
Use liberally! (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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try to skip breakfast: eat when you are hungry
Choose your meals for this week from our RESET-menus
To help you past the Keto flu (= Flu like symptoms)
Symptoms : The keto flu is a collection of symptoms associated with the body adapting to a ketogenic diet. Nausea, muscle pain, muscle cramps, constipation, headaches, fatigue and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet.
Cause: flushed out electrolytes (Salt, Magnesium, Potassium) together with fats & toxins
Solution: replenish your electrolytes (Salt, Magnesium, Potassium)
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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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Salted (freshly squeezed lemon) source water
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]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 glass bottles!
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
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[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]
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[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
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