LONGEVITY WORKOUT MEAL PLAN

Let nature itself RESET your Body & Brain health!

DAY I: WORKOUT (CHEST & TRICEPS) FASTED + POST WORKOUT CARB MEAL + HIGH FAT DINNER +IF

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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]Fasted Workout: Chest & Triceps

Post workout meal:

What scientific bio-hack combination:
Sweet potato (glucose) + Fructose + Celtic Sea Salt + Creatine + omega3 + Leucine

 

Fructose sources:
1 kiwi = 22g carbs (fructose) or
100 g blueberry = 14g carbs (fructose) or
100 g strawberry = 8g carbs (fructose) or
+ 1 grapefruit = 16g carbs (fructose)

Creatine Source:
Supplement creatine monohydrate 5g
instead of eating 5 pound beef or salmon
(1 pound of raw beef or salmon provides 1 to 2 g of creatine).

Omega 3 source:
Cod liver oil or krill (1 capsule)

Leucine source:
Predominantly animal foods: eggs, dairy, and meat (including chicken and fish). Plant foods, such as fruits, vegetables, grains, and beans, have much less.

Why?
Fasted workout:
will boost HGH Human Growth hormone which stimulates fat loss and muscle building (+1300% for women, +2000% for men)

Combination Glucose + Fructose + Leucine: after our workout is the only time we want to spike insulin and spike tissue specific mTOR(growth factor) in our muscles, because it will grow and repair our organ of longevity (muscles) and will reduce mTOR (growth like cancer) in the rest of our body

Creatine monohydrate
Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

Leucine:
is a branched-chain amino acid that is critical for protein synthesis and muscle repair, which is necessary to build and repair our organ of longevity (muscles).

Leucine is also suspected to be the only amino acid that can stimulate muscle growth and can also help prevent the deterioration of muscle with age.[/text_block][/op_liveeditor_element]

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DAY 2: HIGH FAT LUNCH + HIGH FAT DINNER + IF (INTERMITTENT FASTING)

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DAY 3: WORKOUT (BACK & BICEPS) FASTED + POST WORKOUT CARB MEAL + HIGH FAT DINNER + IF

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DAY 4: HIGH FAT LUNCH + HIGH FAT DINNER + IF

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DAY 5: WORKOUT (LEGS) FASTED + POST WORKOUT CARB MEAL + HIGH FAT DINNER + IF

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DAY 6: 44 HOUR FAST (AUTOPHAGY & STEM CELL PRODUCTION)

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DAY 7: WORKOUT (LEGS) FASTED + POST WORKOUT CARB MEAL + RE-CARBING

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Before Break-fast

Morning Detox/ Cleanse/ Optimisation

Goal: detox from heavy metals (brain & body) & from bad gut bacteria

Morning heavy metal Detox from brain & body

Bentonite Clay (First thing in the morning)

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

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

  • mercury
  • lead
  • cadmium
  • arsenic

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

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

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

the medicinal use of clay minerals as antibacterial agents

Bentonite Clay as a Natural Remedy: A Brief Review

Fish Consumption and heavy metal (mercury) toxins

 

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Morning Liver & Gut Microbiome Cleanse & Optimisation 

— SPACER —

Celery Juice (1 hour after Bentonite Clay drink)

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:
1 bunch of celery (LOW lectin vegetable)

Rinse the celery and run it through a juicer.
Drink immediately for best results.

Alternatively, you can chop the celery and blend it in a high-speed blender until smooth. Don’t add water for the greatest healing benefits, use only celery.
Strain the blended celery well through a fine mesh strainer, cheesecloth or nut milk bag and drink immediately.

Why:
It detoxifies the liver

It replenishes our electrolytes (when we are fat adapted we drain fats together with toxins and our electrolytes (potassium, magnesium & salt))
Celery juice contains vitamin A, vitamin C, vitamin K, folate, calcium, potassium, sodium, magnesium, phosphorus, water and smaller amounts of other vitamins and minerals.

Celery restores the liver’s bile production capability which is designed to break down fats into fatty acids (fat for fuel).

When:
1 hour after consuming our bentonite clay mix
1/2 hour before eating

 Celery Nutrient

 Celery Lowers Blood Pressure

anti-oxidant effect of Celery

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

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Break-fast (Options)

Transition Carbs for fuel to Fat for fuel (Ketones)

Priming body for less frequent meals (healthier)

Break-Fast option 1

Dairy based

Bullet Proof Coffee or Tea

(Mix coffee or Tea + Butter + Coconut Oil or MCT-oil)

Coffee

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

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

Why:

To transform to fat for fuel

To promote ketone production (fat for fuel)

Coffee is packed with health-promoting antioxidant like chlorogenic acid, coffee may increase energy, enhance concentration, promote fat burning, and even reduce the risk of certain diseases

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 Coffee consumption and health

 Coffee improves fat burning for fuel

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

(Green) Tea

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

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

Why:

To transform to fat for fuel

To promote ketone production (fat for fuel)

Green tea is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 Green tea and health

Green tea improves fat burning for fuel

Epigallocatechin Gallate in Green tea treats various cardiovascular and metabolic diseases

 

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

 L-theanine from green tea improves brain function

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

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Grass Fed Butter (e.g.: Kerrygold) 1tbsp

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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)
mix with coffee

Why:

To transform to fat for fuel

To boost your energy (from fat)

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Grass-fed butter contains higher amounts of powerful antioxidants, including beta carotene, as well as higher amounts of anti-inflammatory omega-3 fatty acids, than regular butter

 

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

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Coconut Oil or MCT-oil: 1 tbsp

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

1 tbsp coconut oil or MCT-oil
mix with coffee

Why:

Coconut oil mixed with coffee boosts the production of ketones (fat for fuel)

To boost your energy (from fat)

Coconut oil is a healthy fat that may increase heart-protective HDL (good) cholesterol and reduce inflammation. MCT oil has been shown to promote weight loss and improve cholesterol

Coconut oil is effective in treating metabolic and inflammatory dysfunction cause by high-refined-carbohydrate diet

To transform to fat for fuel

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Grass-fed butter contains higher amounts of powerful antioxidants, including beta carotene, as well as higher amounts of anti-inflammatory omega-3 fatty acids, than regular butter

 

 Coconut oil is effective in treating metabolic and inflammatory dysfunction caused by high-refined carbohydrate containing diet
 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

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Break-Fast option 2

Vegan based

Bullet Proof Coffee or Tea

(Mix coffee or Tea + Coconut Oil or MCT-oil)

Coffee

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

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

Why:

To transform to fat for fuel

To promote ketone production (fat for fuel)

Coffee is packed with health-promoting antioxidant like chlorogenic acid, coffee may increase energy, enhance concentration, promote fat burning, and even reduce the risk of certain diseases

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 Coffee consumption and health

 Coffee improves fat burning for fuel

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

(Green) Tea

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

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

Why:

To transform to fat for fuel

To promote ketone production (fat for fuel)

Green tea is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 Green tea and health

Green tea improves fat burning for fuel

Epigallocatechin Gallate in Green tea treats various cardiovascular and metabolic diseases

 

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

 L-theanine from green tea improves brain function

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Coconut Oil or MCT-oil: 2 tbsp

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

1 tbsp coconut oil or MCT-oil
mix with coffee

Why:

Coconut oil mixed with coffee boosts the production of ketones (fat for fuel)

Coconut oil is a healthy fat that may increase heart-protective HDL (good) cholesterol and reduce inflammation. MCT oil has been shown to promote weight loss and improve cholesterol

Coconut oil is effective in treating metabolic and inflammatory dysfunction cause by high-refined-carbohydrate diet

To transform to fat for fuel

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)Grass-fed butter contains higher amounts of powerful antioxidants, including beta carotene, as well as higher amounts of anti-inflammatory omega-3 fatty acids, than regular butter

 

 Coconut oil is effective in treating metabolic and inflammatory dysfunction caused by high-refined carbohydrate containing diet
 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

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Drink a lot during the day!

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)

To boost your energy!

Drink option 1

Salted (freshly squeezed lemon) source water

2l (1/2 gallon) Mineral Water (sparkling)

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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)

 

 mineral water characteristics 

 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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1/4 tsp Celtic Sea Salt

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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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1 lemon (freshly squeezed)

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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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Drink option 2

Tea

(Green) Tea

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

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

Why:

To transform to fat for fuel

To promote ketone production (fat for fuel)

Green tea is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 Green tea and health

Green tea improves fat burning for fuel

Epigallocatechin Gallate in Green tea treats various cardiovascular and metabolic diseases

 

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

 L-theanine from green tea improves brain function

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Lunch (Options)

Transition Carbs for fuel to Fat for fuel (Ketones)

Transition Taste (anti-dote for sugar/ carbs cravings)

Restoring healthy gut microbiome (healthy gut = healthy brain & body)

Lunch option 1

Meat based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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4 thick slices of grass fed bacon

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Grass Fed Butter (e.g.: Kerrygold) 1tbsp

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

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3-4 farm raised or omega-3 egg yolks + 1 egg white

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

3-4 Farm raised or Omega-3 egg yolks + 1 egg white

Why:

To transform to fat for fuel

To get high quality saturated fats as building blocks of our cells and brain

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

    Yolks hold more than 90% of the calcium, iron, phosphorus, zinc, thiamine, vitamin B6, folate, vitamin B12, and pantothenic acid of the egg. In addition, yolks cover all of the fat-soluble vitamins: A, D, E, and K in the egg, as well as all of the essential fatty acids.

 Egg intake during carb restriction results in fewer inflammatory markers & cholesterol homeostasis

Improvement of lipoprotein profiles & insulin sensitivity by consuming whole eggs

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Lunch option 2

A2 dairy based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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Fat Greek Yoghurt (From A2 sheep milk!)

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

1 cup Blueberries

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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

 

 Blueberries: anti-oxidants

 anti-oxidant effect of wild blueberries

 Blueberries reduce DNA damage (anti-cancer, anti-ageing)

Blueberries Protect Cholesterol in Your Blood From Becoming Damaged

 Blueberries may lower blood pressure

 Blueberries may prevent heart disease

 Blueberries Can Help Maintain Brain Function and Improve Memory

 -Blueberries have an anti-diabetes effect

 Blueberries improve muscle recovery[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Lunch option 3

Vegan based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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1 Avocado

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Oleic acid (avocado) reduces inflammation

 

 Oleic acid (avocado) cancer treatment

Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk[/text_block][/op_liveeditor_element]

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Salad

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Romaine Lettuce (Low Lectin Vegetable)

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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.

 Food data Romaine Lettuce

 

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1/2 Cup Parsley (Low Lectin Vegetable)

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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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2 tbsp Extra Virgin Olive Oil

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Olive Oil oleic acid reduces inflammation

 

 Olive Oil reduces oxidation of LDL (promotes anti-heart disease & anti-ageing)

 Olive Oil improves blood vessel health

 Olive Oil prevents blood clotting

 Olive Oil reduces blood pressure

significantly less likely to die from heart attacks and strokes

Olive oil = anti-cancer gene expression

 

 Olive oil can help clear neuron-plaques (anti-Alzheimer’s disease)

 

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2 tbsp (Homemade) mayonaise

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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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Lunch option 4

Fish based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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1-2 poached eggs (farm raised or omega-3 )

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Smoked (Wild Caught) Salmon

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

Smoked (wild caught) salmon (to prevent heavy metal toxicity)

Why:

To transform to fat for fuel

To get high quality fats as building blocks of our cells and brain

Rich in Omega-3 essential Fatty Acids EPA & DHA
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries

3.5 ounces (100 grams) of wild salmon:

  • Vitamin B1 (thiamin): 18% of the RDI
  • Vitamin B2 (riboflavin): 29% of the RDI
  • Vitamin B3 (niacin): 50% of the RDI
  • Vitamin B5 (pantothenic acid): 19% of the RDI
  • Vitamin B6: 47% of the RDI
  • Vitamin B9 (folic acid): 7% of the RDI
  • Vitamin B12: 51% of the RDI

 

High quality protein:
including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the ageing process

We need fat to be able to absorb our four fat-soluble vitamins in the human diet:

  • Vitamin A
    (purpose: vision, immune function, body growth, hair growth, reproductive function)
    (food sources: from fish, liver oil, butter)
  • Vitamin D
    (purpose: bone maintenance, immune system regulation)
    (Food sources: Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.)
  • Vitamin E
    (Purpose: a powerful antioxidant, vitamin E protects your cells against premature ageing and damage by free radicals)
    (Food sources: avocados, peanut butter, margarine, fatty fish and fish liver oil.)
  • Vitamin K
    (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
    (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)

 

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 supplementation Omega 3 fish oils have equal benefits as consuming fish (and has no risk of heavy metal toxicity from fish) [/text_block][/op_liveeditor_element]

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Salad

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Asparagus (Low lectin vegetable)

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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_elements][/op_liveeditor_elements]

Grass Fed Butter (e.g.: Kerrygold) 1tbsp

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

[op_liveeditor_elements][/op_liveeditor_elements]

Celtic Sea Salt

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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]

Dinner (Options)

Transition Carbs for fuel to Fat for fuel (Ketones)

Transition Taste (anti-dote for sugar/ carbs cravings)

Restoring healthy gut microbiome (healthy gut = healthy brain & body)

Dinner option 1

Meat based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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Fatty Meat (Grass Fed) (Duck, Chicken thighs or Lamb)

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Grass Fed Butter (e.g.: Kerrygold) 1tbsp

+

[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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL

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

[op_liveeditor_elements][/op_liveeditor_elements]

Celtic Sea Salt

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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]

Omega 3 balance: Cod Liver Oil or Krill Oil or Liver or Grass Fed Beef

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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 against depression

 

 Omega 3 and anti-ageing

 Omega 3 during pregnancy vs higher IQ children

 Omega 3 improves cardio vascular health

 Omega 3 can reduce symptoms of ADHD

 Omega-3 fatty acid supplements improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity.

 Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study.

 Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms

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Salad

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2 tbsp Extra Virgin Olive Oil

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Olive Oil oleic acid reduces inflammation

 

 Olive Oil reduces oxidation of LDL (promotes anti-heart disease & anti-ageing)

 Olive Oil improves blood vessel health

 Olive Oil prevents blood clotting

 Olive Oil reduces blood pressure

significantly less likely to die from heart attacks and strokes

Olive oil = anti-cancer gene expression

 

 Olive oil can help clear neuron-plaques (anti-Alzheimer’s disease)

 

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2 tbsp (Homemade) mayonaise

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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]

Romaine Lettuce (Low Lectin Vegetable)

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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.

 Food data Romaine Lettuce

 

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Sauerkraut (Unpasteurized )

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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]

[op_liveeditor_elements][/op_liveeditor_elements]

Sauteed broccolini (Low lectin vegetable)

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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

 Food broccoli

 

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Dinner option 2

A2 dairy based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

+

[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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Fat Greek Yoghurt (From A2 sheep milk!)

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Kefir (from A2 milk)

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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]

[op_liveeditor_elements][/op_liveeditor_elements]

1 cup Blueberries

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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

 

 Blueberries: anti-oxidants

 anti-oxidant effect of wild blueberries

 Blueberries reduce DNA damage (anti-cancer, anti-ageing)

Blueberries Protect Cholesterol in Your Blood From Becoming Damaged

 Blueberries may lower blood pressure

 Blueberries may prevent heart disease

 Blueberries Can Help Maintain Brain Function and Improve Memory

 -Blueberries have an anti-diabetes effect

 Blueberries improve muscle recovery[/text_block][/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

Dinner option 3

Vegan based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

+

[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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1 Avocado

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Oleic acid (avocado) reduces inflammation

 

 Oleic acid (avocado) cancer treatment

Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk[/text_block][/op_liveeditor_element]

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Proteins

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BCAA supplements

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

  1. Phenylalanine: Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
  2. Valine: Valine is one of three branched-chain amino acids, meaning it has a chain branching off to one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
  3. Threonine: Threonine is a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. It also plays a role in fat metabolism and immune function.
  4. Tryptophan: Though often associated with causing drowsiness, tryptophan has many other functions. It’s needed to maintain proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep and mood.
  5. Methionine: Methionine plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
  6. Leucine: Like valine, leucine is a branched-chain amino acid that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
  7. Isoleucine: The last of the three branched-chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production and energy regulation.
  8. Lysine: Lysine plays major roles in protein synthesis, hormone and enzyme production and the absorption of calcium. It’s also important for energy production, immune function and the production of collagen and elastin.
  9. Histidine: Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.

As you can see, essential amino acids are at the core of many vital processes.

The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are

  • Histidine: 14 mg
  • Isoleucine: 19 mg
  • Leucine: 42 mg
  • Lysine: 38 mg
  • Methionine (+ the non-essential amino acid cysteine): 19 mg
  • Phenylalanine (+ the non-essential amino acid tyrosine): 33 mg
  • Threonine: 20 mg
  • Tryptophan: 5 mg
  • Valine: 24 mg

Foods that contain all nine essential amino acids are referred to as complete proteins.

Complete protein sources include:

  • Meat
  • Seafood
  • Poultry
  • Eggs
  • Dairy Products

    Quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well, but you need to eat a lot to reach your daily value.

Essential amino acids[/text_block][/op_liveeditor_element]

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Salad

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Romaine Lettuce (Low Lectin Vegetable)

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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.

 Food data Romaine Lettuce

 

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1/2 Cup Parsley (Low Lectin Vegetable)

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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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2 tbsp Extra Virgin Olive Oil

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Olive Oil oleic acid reduces inflammation

 

 Olive Oil reduces oxidation of LDL (promotes anti-heart disease & anti-ageing)

 Olive Oil improves blood vessel health

 Olive Oil prevents blood clotting

 Olive Oil reduces blood pressure

significantly less likely to die from heart attacks and strokes

Olive oil = anti-cancer gene expression

 

 Olive oil can help clear neuron-plaques (anti-Alzheimer’s disease)

 

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2 tbsp (Homemade) mayonaise

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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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Dinner option 4

Fish based

Apple Cider Vinegar diluted in water (with a straw) (15 min before eating)

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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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1-2 poached eggs (farm raised or omega-3 )

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 Reduced fat diet and increased risk of coronary artery disease compared to individuals with a predominance of larger LDL[/text_block][/op_liveeditor_element]

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Mackerel (small, fatty fish)

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

eating saturated fat changes the LDL particles from small (bad), dense to Large (good)

 supplementation Omega 3 fish oils have equal benefits as consuming fish (and has no risk of heavy metal toxicity from fish) [/text_block][/op_liveeditor_element]

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Celtic Sea Salt

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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

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Salad

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Sauteed Asparagus (Low lectin vegetable)

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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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Grass Fed Butter (e.g.: Kerrygold) 1tbsp

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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

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol