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1051795

Revealed: 5 nutrition lies you’ve DEFINITELY heard

Those myths are lying to you in that first article. I shed light on things like eating fruits and whole grains overloading on protein and giving up fatty foods all popular nutrition myths that are dead wrong, and you had a lot of amazing feedback on that article, because my subscribers want to know the truth about health and Wellness, even if the truth is the opposite of what they know so today I put together another article to debunk more nutrition myths, but first I’ve got a question for you.

What health and wellness topics do you have questions about? This blog was created to help. You live a long, healthy life, so I want to know how to help you best so go ahead and leave a comment below to tell me what you want to learn more about then make sure to keep an eye on this blog to see when your question Is featured anyway back to these nutrition myths, starting with one that makes big money for food companies number one you need electrolytes after you, workout you’ve seen the commercials athletes running for miles than chugging, a neon blue electrolyte filled sports, drink or people at the gym drinking Coconut water for the electrolytes, of course, maybe you wanted to be like Mike in the 90s and picked your beverage accordingly.

Sure those drinks, tasted, pretty good and advertisers – have done a remarkable job, positioning them as essential to athletic performance. But the truth about those synthetic electrolyte drinks and even the more natural ones is this: you don’t need sports drinks to stay hydrated now, maybe you’ve noticed them giving you a boost of energy. Well, I’ve got news, that’s not the electrolytes! That’s the sugar! I’r serious! Those healthy sports drinks are loaded in sugar, not great for anyone who wants to feel their best seriously.

They just counteract the great workout you just had it’s so not worth it, but what? If you’re, really working out hard and sweating up a storm? Are you actually throwing your electrolytes out of balance? Well, maybe in fact some experts swear that you need to replenish electrolytes throughout your workout, but honestly that depends on how hard you’re working out and your diet and a number of other factors.

So if you’ve hit the gym hard start by rehydrating yourself, the old-fashioned way with good old water. Now, if you do find yourself feeling a little light-headed or loopy even after drinking water, you might need a little more of a boost and the best place to start with is sodium chloride. That’s right! Iodized table salt mix a little bit of salt into your water or just eat a hard-boiled egg with salt you’ll feel better fast and you won’t cancel out your workout with a water bottle full of sugar either and yes up above I mentioned a hard-boiled egg.

As a great post-workout fuel, which brings me to nutrition, myth number two number two myth: egg yolks are bad for you. I know I know the classic weight loss. Breakfast is an egg white omelet. It’s true egg. Whites are high in protein and low in calories. Well, egg yolks have a bad reputation thanks to the cholesterol content of the yolks. The truth about eggs is this: eating food with high cholesterol will not give you high cholesterol and, if you’re, someone who throws out the egg yolk and just eat the white you’re, throwing out the healthiest part of the egg.

In fact, the ball, the nutrients in eggs, are found in the yolks, including vitamins, minerals and the healthy Omega fats that keep you vibrant. As you age, in fact, I suggest making your omelets with more yolks than whites. Not only will your breakfast be more delicious in my opinion, but there’ll be more nutrient rich. Now, speaking of breakfast, let’s talk about myth. Number three breakfast is the most important meal of the day.

Now, I’m not going to tell you to skip breakfast every day because breakfast is delicious, but the truth in the matter is, you can skip breakfast and live a healthy long life. In fact, the healthiest people do skip their morning, meals pretty regularly, and you know what they’re fine, because the time you eat doesn’t matter at least not as much as what you eat so for best results. I suggest eating breakfast somedays and skipping at other times.

In fact, that’s the basic premise behind intermittent fasting, which keeps your body on its toes and may even support weight, loss and longevity, so look into intermittent fasting and don’t feel pressured to eat a big meal for any meal. First thing in the morning now, one of the hottest topics in nutrition is actually one of my favorite things to talk about and eat carbs, which brings me to myth number four.

You should eat as few carbs as possible. Now I’ve done a full article. Talking about this, but it’s too important to ignore, so it’s worth mentioning again, there’s no such thing as a no carb diet, at least not a well-balanced one. In fact, some of the most nutritious foods on the planet, including those leafy greens and cruciferous vegetables, contain carbs. Not to mention polyphenol recruit resistant starches like sweet potatoes and just about anything that isn’t pure fat, so unless you’re, somehow getting away with just drinking olive oil and not eating any solid food, you’re eating carbs and you should be carbs – are great for your health.

Provided you pick the right ones, sure you shouldn’t be eating cake, candy or tons of bread, but don’t be afraid of veggies in season fruits or things like sorghum and millet. They’re, delicious and they’ll support your health rather than destroying it. Now, before I go, there’s one last health myth: I’ve got the bus because it’s one of my all-time favorite drinks. Coffee, that’s why I need to put this one to rest once and for all myth.

Number five coffee is bad for your health. Honestly that couldn’t be further from the truth. Coffee is fantastic for your health. It’s incredibly rich in polyphenols to support your health and studies have shown that coffee is great for everything from focus and energy. Obviously, to blood sugar regulation is keeping you sharp as you age. It’s a superfood, not a junk food, so why does coffee have such a bad reputation? Well, if you’ve ever looked at the nutrition labels on one of those blended drinks at the coffee shop, you may already know the answer.

It’s not the coffee, it’s the stuff! We add to it think, a one dairy, artificial, flavoring and tons of sugar I’m serious. Some of these coffee shop drinks have as much sugar as a piece of pie or a scoop of ice cream, and people are drinking one too, even three of them a day. Not great right so go ahead, drink that coffee, just drink it black or look for healthy ways to spice it up like unsweetened, coconut milk, a little Stevie or cinnamon or some fresh spices.

And if you want to catch me, busting, even more health myths check out some of the other articles right here on this blog or leave a comment me a question because I’m dr. Gundry and I’m always looking out for you


 

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1051795

Caviar is a SUPERFOOD!

Salmon roe is here. There are many names for caviar from fish eggs to roe. Some of you guys might have gone to a sushi restaurant and seen ikura, masago or 2b go on the menu, but caviar is technically supposed to be from wild beluga sturgeon in the Caspian Sea. Now caviar is used as a general term for any salted fish eggs. What they do is they take the egg sac out of the fish.

They separate the eggs from the membrane they lightly salt them, and then they either put it in jars or cans. Freeze, it refrigerate it whatever caviar might just be the healthiest food on the planet. Just like liver, it contains all of the vitamins, minerals, elements and fatty acids. Our bodies need, in their most bioavailable form the animal form. The nutrients in certain plant foods require conversion in the body, whereas the nutrients from animal foods are directly absorbed.

The main discrepancy between liver and fish eggs is that liver has a substantially higher vitamin A retinol content and fish eggs have much higher omega-3 fatty acids. Epa and DHA. The DHA in fish eggs is actually in the phospholipid form, which is said to pass through the brain, much easier and be absorbed better, but that’s never actually been proven. In a study I found out about fish eggs in Weston prices, book nutrition and physical degeneration.

It’s a book about a dentist who explore native people that were still living off of the land, their natural diets. These people actually used fish eggs as fertility and nutrition for pregnant women, nursing women, children during developmental stages for its incredibly high nutrient content. If indigenous groups did not have access to fish eggs, they would always have another high nutrient food, maybe some type of shellfish, fatty insect or organ meat in Alaska.

When food is plentiful, full and bears have fattened up, they actually killed the salmon and only eat the brain and the eggs of the salmon. That’s because those are the two highest nutrient foods on the animal. If you think about it, a fish egg is basically a tiny fish, so it encapsulates the entire nutrition of the animal. It’s like eating nose to tail except you don’t have to eat. You know the whole animal piece-by-piece, regardless of what fish the eggs are from.

The nutrient profile is similar per calorie, that is, salmon eggs, for instance, are higher in fat. They have a higher fat percentage, so the nutrients might be more concentrated, but calorie for calorie all fish eggs are equal, whether it’s cod, roe herring, roe, sturgeon, Roe. All fish roe is a super nutrient-dense food. It’s just the facts of protein ratio varies depending on the species of fish, and we can also assume it matters if the fish is farm raised or wild caught, that will directly affect the nutrients and the omega profile of the fish eggs.

You have to be pretty careful with making sure that the fish eggs, the caviar you’re buying, is not from farmed low quality fish that the fish is on some type of natural diet. So the omega-6 to omega-3 ratio is correct. If we take a look at 100 grams of salmon roe, which is 200 calories, the vitamin profile is literally complete. We have a decent amount of vitamin, A all of the B vitamins, vitamin C vitamin D, vitamin E – and there is definitely vitamin K in salmon roe, because vitamin K is contained in all high quality animal foods.

The test is expensive to conduct, so sometimes they don’t test for it. The vitamin C might actually be misleading because sometimes they add ascorbic acid. As a preservative to fish eggs. Now fish eggs do contain vitamin C, but usually when you salt, the food, it loses its vitamin C content. The anti scorbutic properties of the food are lost, so I have to do some nutrient testing in the future on salmon or get more correct data.

Maybe we’ll do that later this year, the vitamin D and E content are incredibly high for an animal food. These nutrients are usually specific to higher cholesterol, animal foods such as eggs, brains and, of course, fish eggs. Fish eggs are also complete from both a mineral and element perspective as they contain every single one of them in reasonable amounts. It’s worth noting. They have a significant iodine content as well.

So if you’re consuming fish eggs on a daily basis, you probably don’t need to supplement iodine fish eggs even have conjugated linoleic acid, which has been shown to have various health benefits. They contain arachidonic acid as well a fatty acid, specific to animal foods and, just like DHA, our brains require a certain amount of arachidonic acid. Every day. Of course, fish eggs are incredibly high in epa and DHA omega-3 fatty acids.

They are unparalleled, possibly with the exception of animal brains. Of course, I wouldn’t be mr. Salmon roe if I didn’t have some for you guys to taste today. Here we have some red caviar and the beauty of this food is a testament to its nutrient profile. Up close, we see the very pretty red pearls, almost as pretty as me, and when we bring up fish eggs, we have to bring up the conversation of food palatability, how a food tastes in its raw natural state and in the case of fish eggs yeah.

They added a little bit of salt to them, but there really isn’t a tastier food in nature that hasn’t been changed, and if we’re going to look at foods in nature and ones that tastes the best without cooking them, seasoning them fermenting them. They are all animal foods. When you ferment, an animal food, you can increase the palate ability in a natural way, but a lot of the modern things we do from salting to processing to very specific cooking methods.

You know unless you’re just throwing a piece of meat over a fire. You can argue that it’s not too. Naturally, this food palatability is important because, usually how a food tastes in its natural state is an indicator of its nutrient properties. If you were to take bone now, for instance, that had been fermenting in the femur bone of an animal for a couple of weeks, because the Coyotes couldn’t break into it, then it would taste like cheese and the reason these foods taste good is because every single Nutrient in the food reflects in the taste of it.

If a food has certain vitamins, minerals, elements and fatty acids in the food, you can literally taste them in the boot. You can taste, copper, you can taste iodine, you could taste every single vitamin that’s contained in the food and when you have all the vitamins in balanced amounts like we do in fish roe, it makes sense that the food tastes amazing, and not only does it taste. Amazing in its unaltered State it also satiates you very quickly.

If you have a few tablespoons of fish roe you’re going to be full, I would love to see someone try to eat like a pound of salmon or at once. You would get a couple bites in and feel full because it’s so nutrient dense, it’s literally satiating your appetite, although there is little variance in the nutrient profile calorie for calorie the taste of fish eggs varies greatly. That’s why some fish eggs are super expensive, like sturgeon, caviar and salmon.

Roe isn’t really too expensive. The fish eggs will literally taste like the fish they are coming from. So salmon roe is going to taste like salmon when tasting fish, eggs or caviar. I believe you’re supposed to use a plastic or nonmetal spoon because it alters the taste. I’ve never really noticed this, but let’s give some of the ROE a try, there’s so much going on here. You have that cholesterol, richness, that’s specific to foods like eggs and brains.

You have a slight iodine flavor. You have. I know that complex salmon flavor it’s like tasting the ocean in the form of a scrambled egg. That’s how I would describe the flavor. The texture is like a soft pearl that pops in your mouth and then that rich cholesterol, a liquid, comes out. This is like the best food you could feed to a baby or a child. Not only would they love it, it’s like super colorful and approachable.

The salmon roe is tasty. I would give it about an 8 out of 10 from a flavor perspective, but there’s a reason. Sturgeon Roe is so much more expensive. Here I have some hackleback roe. It’s a type of sturgeon. The pearls are black. This is what you think of when you, you know when you see caviar like the black fish eggs, yeah, there’s a reason, there’s a reason. Caviar is made from sturgeon. The flavor is completely different.

It’s buttery it’s more complex. It doesn’t have as much of an iodine flavor, of course, you’re not supposed to eat caviar with the spoon like this, but I mean you’re on a carnivore, a keto diet. This is ensuring you’re not getting anything negative. Now, if you’ve never tried sturgeon roe, it can be on the expensive side, but on Franky’s free-range meat, our goal is to make everything affordable. So we are taking a profit loss and providing it to everyone, so they can experience it.

This is something that maybe I would have once or twice a month on a special occasion: it’s not prohibitively expensive, but it’s expensive enough that you couldn’t really eat it every day, whereas you could eat the salmon or every day. So if you guys haven’t tried sturgeon Roe specifically, I encourage you just for the experience, I’m honestly one of those people who don’t really care about the experience with certain things, but when I ate sturgeon Roe for the first time I was like you know, it truly Is amazing, so if you guys would like to check out Frankie’s free-range meat comm, we are offering salmon roe in that portion, as well as the sturgeon row in the same portion.

This is half a kilo of salmon roe we’re going to be offering it in four containers because having one big container like this is a little ridiculous and the sturgeon Roe is going to come like this. It is in a one ounce container. So, thank you guys for joining me today. If you have any more questions about fish, roe, fish, eggs, caviar feel free to. Let me know down in the comments below, if you guys could please, like the article subscribe hit that Bell icon and share it.

If you can, if you guys would like to support me further, you can check out some of the other articles on my youtube, blog and, of course, place an order with Frankie’s free-range meat. If you guys would like to know more about our mission and the future of Frankie’s free-range meat, you can check out the website Frankie’s free-range meat com, looking to do a bunch of really exciting stuff from providing you guys with raw dairy to custom cuts of meat.

Again, thank you guys for joining me today and enjoy the rest of the weekend.


 

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1051795

Butter is a SUPERFOOD!

I can’t believe it’s not butter or Earth Balance on their toast. Yet you ins have been consuming animal fats for hundreds of thousands. If not millions of years, it is really unfortunate that this idea that fat is bad for us, is so ingrained in our culture that people will shy away from foods that are the most important for our health.

In the case of butter, most people are actually unaware of the vitamin content of butter, as well as the other beneficial properties, particularly in regards to fatty acids. When we say butter is a superfood, we really mean it is a superfood. It is an excellent source of vitamins, A E and K and, depending if it was on summer pasture, it can also have a fairly high vitamin d3 content. Now this kind of parallels to all grass-fed raw dairy and the important thing to keep in mind here is the vitamin content of the butter will correlate directly to the pasture quality that the animal was on.

But in the best case scenario, butter is an amazing source of these vitamins and, most importantly, it’s the animal version of these vitamins, its vitamin A in the form of retinol, its vitamin K in the form of k2. It’s vitamin D in the form of d3 and it’s present in large amounts of animal fat that allow it to be absorbed easier. Other well-known benefits of butter are its butyrate content and you’ll commonly hear C people talk about feeding beneficial gut bacteria fiber to produce butyrate, but you can actually just consume.

Butter increases, HDL cholesterol with people. Consider the healthy cholesterol and people that consume butter actually have lower rates of heart disease than people that do not. It’s also worth mentioning that, in addition to this considerable fat, soluble vitamin content, butter is also an excellent source of linoleic and linolenic acid. So, although might not have an incredibly high amount of preformed epa and DHA, the body can convert those precursor fatty acids into epa and DHA, especially in the presence of the high fat content.

Here today I have a fairly dramatic and interesting comparison here we have on the left raw farm, grass-fed butter, and here we have on the right. You know your basic supermarket white butter. This is white, doesn’t really have much of a smell to it very classic. Like you know, buttery taste that you’re familiar with when you grew up this butter is a deep yellow, has like a sweet, nutty smell to it, a really deep, vibrant, yellow color, and you know, if you look at the vitamin, A content on this, it does have Some vitamin A from whatever they’re feeding the animal, but it is very clear visually that this butter has a much higher carotenoid content in it because of the beta carotene that is in the grass of the cows are eating.

We can also assume that this butter has a substantially higher rk2 content, as well as other fat soluble vitamins, and not only does it have a substantially higher amount of these vitamins. In the case of this commercially raised butter, this might not really have any fat soluble vitamins at all, so we’re essentially transforming nutritionally empty food. That’s just calories into something that is an excellent source of nutrition.

This is why food quality plays such a huge role and why? I really don’t recommend people consume dairy unless they have access to high-quality raw, grass-fed dairy. Now you might be thinking Frank. Can I just buy things like Kerrygold, or can I buy grass with butter from the supermarket, and the answer really is? No because Kerrygold has been known for fraudulence many many times, it’s technically, not actually grass-fed grass-finished and they can dye the color of the butter to make it yellow.

So what happens when a fat is pasteurized? Is you lose the enzymes and the enzymes can help digestion? You also lose some of the nutrient content. Is this? You know kind of an end-all, be-all thing. No, I mean, technically speaking, grass-fed butter from the supermarket is still better than foods that a lot of people have access to, but keep in mind you might be consuming rancid fats when they heat these fats they last much longer, whereas, if you bought, you know cultured Butter, it ferments naturally over a period of time, and it’s something your body is supposed to be.

You know consuming. You know natural fermented, bacteria and enzymes. You know if that is the. If the supermarket stuff is your only option by all means, and it’s your only source of fat, you can use it, but I would not be confident in the vitamin content of it. Nor would I be content in near the absence of rancidity or negative inflammatory factors. Maybe even some degree of histamine intolerance so keep that in mind when you’re buying butter from the supermarket – and you know I mean this stuff – isn’t cheap.

You know it’s ten to twelve dollars a pound depending on where you are so. There are definitely cheaper sources of high-quality fat that most people can find access to. Overall, it’s just one of those foods that is so delicious, it’s so tasty, and it’s amazing that it’s good for you, since I am allergic to their. What I actually do is, I usually take this and I put it in a dehydrator at a very low temperature and I pretty much make it into a raw clarified butter.

So I preserve the enzymes by keeping it raw, but I remove the casting protein that can cause inflammation for me. So thank you guys for reading. If you guys would like to support the blog, please subscribe and share the article there’s a bunch of stuff you guys can check out in the description and if any of that interests you from patreon to my Amazon shop to social media, if you guys do want To reach out to me for one-on-one consultations, you could reach out to me, through the contact form on my website or directly Frank, a to find out at gmail.

Com. If you guys have any questions about dairy anything related to this article or any articles, you would like to see in the future, please feel free to leave your recommendations in the comments.


 

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1051795

Shellfish is a SUPERFOOD

We are referring to crab lobster mollusks like mussels, oysters clams shrimp, any fish with a shell. Essentially so does she is uh that she’s a little cold right now because he just got out of the fridge, but maybe he’ll he’ll spring up a little bit later so shellfish, it really is one of the most nutrient-dense foods we can consume it’s up there with Organ meats, egg yolks, the highest quality offcuts there are.

There are not any foods that to me take value over shellfish from a nutrient density perspective. They are all as valuable as things like liver all the foods that I talked about. Cod, liver oil, any super nutrient-dense food shellfish is up there. The reason I like shellfish, so much is because you are able to purchase a lot of it alive at a much fresher quality than other foods that we have access to.

In addition to that, it is a super approachable food in a sense that you know, people like shrimp, they like clams, they like oysters, whereas things like liver and a lot of the other organ meats that I tend to eat on the carnivore diet. People aren’t really as much of a fan of the main difference between shellfish and other fin fish is, of course, the accessibilty. It’s obviously much easier to go to a beach and pick up some clams or oysters than it is to spear or reel in a fish from the ocean.

So there’s plenty of evidence on various coastal regions for use of seafood and mollusks and mass exploitation of these nutritional resources during the Upper Paleolithic period. There’s also plenty of evidence that Neanderthals use fire to open up these shells and, interestingly enough, they tended to use the shells as decorations, whether as jewelry or kind of status, symbols of the person. So whether or not these foods play role in the actual evolution of humans due to the ease of caloric access, it is safe to say that various indigenous groups did prized shellfish.

They specifically fed these who’s to pregnant woman, a nursing woman, children couples looking to conceive. It was one of the foods that was gathered along with things like fish, roe, liver, very nutrient-dense, animal foods. If we want to talk from a scientific and paper value perspective of what nutrients occur in the shellfish, the main discrepancy is the high preformed DHA content. Normally in a ruminant animal, you can only get preformed DHA from consuming the brain tissue in regards to actual vitamin content of these foods.

They tend to be excellent sources of the B vitamins, as well as vitamin d3. To a lesser extent, these foods have pretty good amounts of all the fat soluble vitamins. You know this shellfish has vitamin A it. Has vitamin E? It has vitamin k2. It’s an amazing source of all the minerals and elements, of course iodine, but the main thing that shellfish has over other foods is specifically the DHA content and, of course, this correlates directly with how fatty the item is in the case of mussels.

Here they have a bit less fat than something like oysters, so oysters would have a higher DHA content per calorie for anyone not confident in the nutritional value of shellfish, there were literally groups of people that subsisted off of shellfish that were in just as good health As any other indigenous group in vilmer steffensen’s, the fat of the land when he examined skeletal, remains of coastal tribes, that subsisted only off of shellfish.

The skeletal structure, the development of the face, all of the markers for optimal health, were the same as groups of Eskimos. That we’re living off of fish mammalian meat, so there’s evidence anthropologically speaking that you can be just as healthy consuming only shellfish versus ruminant meat, and I would argue that some consuming shellfish now is going to be much healthier and get a much higher nutrient density in Their diet, because people tend not to consume those offcuts, those organ meats that are necessary to get complete nutrient density in the context of a whole ruminant animal, and you can imagine the reason being that these shellfish and this seafood is more nutrient dense nowadays, is that It is a complete food when you’re eating a whole shrimp, a whole mussel, a whole clam, a whole Easter that is equivalent to you eating, essentially the whole animal, whether it’s a cow or a pig or a sheep or lamb same thing with eating things like fish, Eggs or fish roe you’re, essentially it would, it would essentially be like shrinking down the entire cow and eating it in one bite to get the complete nutritional profile, but with who’s like mussels and oysters.

That is much more approachable to do now. Obviously, there are pros and cons to shellfish, the pros being it’s a very approachable food. It’s super nutrient dense. The cons are, of course, the concerns with farmed fish pollution in the water and, unfortunately, in this case, when the water is polluted, it can be so polluted and it can affect the taste of the animals so much that you cannot consume it.

In the case of grain fed steak, we can cover up the off accurate taste of grain fed fat by cooking it by putting salt and pepper on it. In the case of oysters, I have literally gotten oysters that have smelled like sewage and I smelled the outside of the oyster and it didn’t smell right. So I was like. Let me open it up. I open up the oyster, it was one of the worst smells. I have ever smelled in my life pure rotten sewage, so one of the major cons is the quality of this shellfish that you’re getting really does correlate with the sourcing of the ocean and that doesn’t really even matter if it’s wild squad or not.

Unfortunately, I can still be in polluted water, so you know one of the main reasons I don’t really consume shellfish as much as I would like to is partially because of that reason, another thing that people don’t really mention is it can be a little bit expensive. You know this crab, it’s like 25 bucks. Just for the crab I mean. Obviously, things like mussels and clams are actually very affordable about things like shrimp lobster.

Crab tend to be on the slightly more expensive side, but at the end of the day, with the amount of money people spend on BS, I don’t think any sort of food budget is going to be too expensive in the right context. So if you guys are looking to increase the nutrient density of your diet in a really approachable and delicious way, this is definitely one of the best ways to go about. I know I spout all the time about liver eat egg yolks, you know eating all these foods like fish roe, but this is an alternative.

You can have mussels crab lobster. All of these things several times per week. The real crush is going to be sourcing, high quality, wild-caught stuff and figuring out how the nutrient density is going to tie in to your overall diet if you’re not consuming it. To frequently I’m sure some people are going to ask about canned versions of these foods. Canned oysters canned muscles can crab meat, that’s pasteurized.

Obviously the fresh version is far better. It’s going to have a higher vitamin C content. The nutrients are going to be more preserved, but I wouldn’t say I would say, there’s lesser evils. You know you could buy fresh pasteurized crab meat, but that’s going to be way more expensive than the one that has additives in it. You can buy canned oysters or you can buy fresh, packed oysters at an Asian market.

You know you could buy clams that are already shuck. You could buy raw clam meat in certain places. That’s going to be far superior to the canned versions, the smoked versions, especially things that are packaged in oil, so for those of you guys, are asking that if canned food is the only thing you have access to that’s fine. If you guys want to talk about thin fish and things like anchovies and sardines, of course, those are great.

The main reason I’m focusing on shellfish in this article is because of that accessibility reason. You know the access that we would have had to shellfish is much easier than pind fish. So thank you guys for reading. You guys have any additional questions. Please let me know if you guys wan na check on my Amazon shop. There is some canned cod liver oil on there that I view as the nutrient-dense food to achieve some nutrient density in your diet.

If you guys are on Twitter or Instagram, please drop me a follow, and last but not least, if you guys would like to reach out to me in regards to optimizing the nutrient density of your diet, you can shoot me an email, Frank, a Tufano at gmail.Com Or contact me through the form on my website,


 

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1051795

Eggs are a SUPERFOOD

They are an amazing source of nutrients. Unfortunately, that nutrient content depends directly on what the animal was fed and as with grass-fed beef, we see a three to ten times, variance in certain vitamins and fatty acids. So, although eggs high-fat dairy high quality animal products – well, I guess just animal products in general in American diets might be their only source of fat cycle.

Vitamins when you go to the farmers market and you pay six or seven dollars a dozen for truly pastured eggs. You really are getting six to seven times the amount of vitamins in some cases. So I guess I have to touch on the anti-nutrient Abedin in egg whites, which binds to biotin and inhibits the absorption and people are concerned about this. But if you cook the egg, it only really inhibits about 10 to 20 percent of that Abbadon.

Thankfully, there’s plenty of biotin in the egg itself to have a net gain of biotin in the body, so that anti-nutrient isn’t a concern. I mean if you want to reduce it up to 60 %. You have to boil the egg for like two minutes, and no one really does that. I personally have only consumed egg yolks in the past and I just find our reacts better to those and in Reverse the nutrient profile. 90 % of the vitamins are in the egg yolk a fair portion of the potassium and selenium and protein is in the egg white, but well if the actual fat sample vitamins and a lot of the minerals are just in the egg yolk.

So that’s why I’m comfortable with not consuming the white here today I bought five different types of eggs from a local Whole Foods and at the end here is just a regular commercial white supermarket egg. So we’re going to look at the color variants and what we can safely say here is you know, non-gmo pastured, eggs, darkest yolk, regular pastured eggs from this is vital forms slightly lighter yolk, the organic pastured eggs are slightly lighter again, the other brand of pastured eggs.

Again, we’re getting lighter and lighter as we go and the organic omega-3 eggs again lighter, but not as light as the Reg Supermarket commercial egg. One interesting thing, if you add salt to egg yolks, they get much darker. These are these egg yolks and after I added salt to them, they turn many many shades darker. Just a little interesting, culinary thing that I’ve noticed and we could we don’t have to look at these eggs.

I mean they’re old brown, eggs for the most part, different sizes and we can safely say yeah. The darker egg. Yolk has more carotenoids likely more other vitamins, but does it have a high omega-3 content because omega-3 content, even though it’s probably way higher in these eggs? You know it’s not indicated by the dark or egg yolk, so I was going to taste these eggs, but I’ve had some. I am allergic to eggs.

I’ve had some very bad reactions lately. So I can say, though, that I’ve tasted all of these in the past, and we I can give you comparison just from recollection – the higher-quality egg – will taste more chicken eat. Almost it sounds weird, but high-quality animal foods tend to remind you more of the animal which that came from. They tend to have more complex and nutty notes, and things like that and there’s definitely a significant age difference between these eggs and as with breasts with butter.

It tends to be for the better, whereas people will argue back and forth about grain fed and grass-fed steak all day regards to what I’ve personally used to do. As I said, I would eat only egg yolks. I would buy pastured eggs from my local farmer. I wouldn’t really eat any of these eggs. These range from like five to seven dollars a dozen. If I had to choose supermarket eggs, I’d probably eat the Omega 3 eggs, as well as the darkest color pastured eggs to get an even balance of omega-3s and vitamins.

Because we don’t really know if these pasture chickens are getting a high omega-3 content. But it might be, there might be more omega-3 in this egg yolk, as well as more vitamins than the Omega 3 eggs and, hypothetically speaking, if you’re, following a diet that has very high quality egg yolks in it, you wouldn’t really need any other vitamins. Besides vitamin C because vitamin A and omega 3 fatty acid concerns are obtained in high quality, eggs and eggs are the best source of vitamin k2 that most people have access to, and vitamin k2 is one of those we struggled to get so as much as I Talk about eating certain organs, various animal tissues – you can simply achieve most of your nutrient density with just 10 kilos and that’s nice, because it’s again a very easily accessible food for a lot of people.

Unfortunately, if you want to obtain 80 % of your calories from fat from only egg yolks, you might see some allergy problems come up that you didn’t have before, but it is definitely a good way to get a high amount of nutrient dense vitamins in your diet. I mean I mean if you were eating conventional store-bought eggs. I couldn’t really speculate on the vitamin content. I would say that you probably don’t need any more k2, but you might want to eat some liver and then maybe get some wild fish for your omega-3s.

The big three vitamins we are concerned about our vitamin, A vitamin k2 and omega-3 fatty acids and egg yolks kind of not all of those have fairly easily. I didn’t touch on the raw vs., cooked or kind of cooking temperatures and stuff. I have noticed that raw egg yolks digest way better than cooked eggs, but I have a feeling it has to do with the egg white. I’r sure, if you lightly cooked an egg yo, if there would be very little variance in digestion, but if you’re, if you’re cooking your eggs well done like really hard-boiled and stuff, you will notice digestive differences.

I mean I can’t really speculate on the nutrients lost, but I’m sure there is some degradation of passtime vitamins as well as watercycle’ vitamin B vitamins. You guys like to support me. Please just share the article I have some stuff in the description down below if you’d like to check it out from social media to like my Amazon shop with stuff that I regularly buy. You guys would like to reach out to me for one on one stuff shoot me an email, Frank, a to Fano and gmail.

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2019-09-04 WIEW (Keto Full Day of Eating)

Yes, getting my entire life working on stuff. Already I decided to have some water. I woke up and I was thirsty the first thing in the morning what that that never happened. So I’ve drank this entire thing of water. I am going to stop working in like an hour to force myself to exercise I’m going to be lifting weights, but before then I will be having a zip fist so check back in with me later.

I just wanted to say good morning. I really just wanted to show off my awesome, robe collar, so there’s that, but I am hard at work. Some of you should see some emails coming up from me were to all my patrons, but I am going to get back to it and I’ll see you when it’s time to shake okay guys. It is time to stop one form of work so that I can start another for work and if you can tell that means, I’m just going to start exercising.

That is my other form of work. I got my hashtag wack swag here and I’m going to Roulettes a BAM for punch yeah for puns. It fizz. I love fruit, punch not going to lie four flavors in my roulette. Is it’s too few flavors, it’s not little as too little as too few okay. It’s not enough. Basically, I just I keep we’re letting the same ones. I’m excited to get my additional three flavors of Zipf is in the mail this week, so that I can bring it back up to seven so that there will be a little bit more variability.

I mean fruit punch is nowhere near becoming the newly mown, but still I want some more variance, but from punches delicious. I love it. Let’s get shooting whoa well, that was easy. Okay, fruit punch, alright guys. I hear that fizz! Oh my god. When does the last time you actually took the time to listen to the fence up as if fizz, absolutely alright, guys, let’s get ready to shake it in three two one to a productive short week: okay, guys, I’m currently reorganizing my office, meaning that all the crap That was in my office is now out in my gym area.

It’s only had like a three foot by three foot space to work out, so I’m going to do some weight lifting exercises today, but I’m going to drink this for a little bit and then I’ll get working. Oh, Oh sneezy mix sneeze our sin built-in. What are you doing? Oh Hilton, baby boy, Maddie’s, always a good. Oh Melton, selfish! Oh, you said you sat for mom, okay, you said for mom cuz. You want food, Bubba, okay, okay or you just wanted to block Maddie.

That is rude, but nobody can keep me from my Maddie girl who doesn’t look at the camera. Please Madeline, please Madeline! Okay, okay! Back to the star back to the star, the show, Oh back to the sleepy star. Look at you! Bubby! Look at you Bobby Bobby! Okay, alright, that’s enough! That’s enough! No! I love you, okay, guys. It is time for me to eat it’s just a big plate of food. I have my roasted broccoli and onion that I made it is so good, and then I have my ground beef and it’s just ground beef and, of course, I’ll put some hot sauce on there with that seasoning that I cooked it up with and like this is Just simple and delicious: this is as simple as it can be: vegetables and meat, and it’s delicious mm-hmm.

So I’m going to eat this, then ever come back from uh sweet treats okay guys just in here. I have that chocolate on the milk. I have some coffee. I had to use peer instead of luck and so today, because I am out – and I am devastated, so I’m reordering some – the can tell immediately I have coats for both like Hansel and the preferred chocolate collagen that I put in here as well. I mean it is chocolatey and delicious.

I definitely prefer the like Anto monk, fruit sweetener, but this is great and it’ll definitely do. I also have two of my little chocolate fat bombs. I mean it’s the same ratio as the original recipe which I’ll post right here, but I just flipped the portioning in half, so I can have two instead of one big bar, so I’m going to eat these drink, my beverage and close my window and then might Be back for some jello indoorsy via tonight: okay, guys taking a little break from work cuz.

I got some packages in the back. I have to go to the post office to drop off all the outstanding wack swag orders. So if you order some wack swag be on the lookout this week. Okay, guys the evening is coming to a close for me at five o’clock p.M. Because that’s my life and I’m okay with it. So I am going to drink Mzee BIA and have my jello. I find that some days when I end my eating window at like 1:00 p.

M. By like 2:30 or 3:00 o’clock, I want my Ziva and jello and when I have it, then that’s when I get into trouble later at night. So I think that by waiting till after 5:00, but still like before seven o’clock, because I don’t like to eat anything after seven o’clock regardless. But if I can just wait until after 5:00. That really puts me in a good place, to feel satisfied for the rest of the night, so I’m going to have my sweet treats and I’m calling it a day.

Overall, this whole dairy-free thing is going very well. I think limiting your diet in certain ways forces you to be creative in other ways or even just appreciate things that you might not have appreciated before. So like it’s been a really cool experience. Are you doing any special dietary restrictions or any sort of challenge? For September comment down below, thank you so much for reading this article.

If you liked it don’t forget to give it a thumbs up, subscribe to my blog read autumn keto I make weekly milk reps weekly, what I eat: Wednesdays, monthly, weigh-ins, monthly, kiddo, crate unboxing and the occasional product review and recipe. You can also find me on Instagram, Facebook and patreon at read autumn Quito thanks and I’ll see you next week.

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Keto Grocery Haul | Deadlift Training and my first Road Race

I bet you didn’t know. I could play sweet, sweet jams like that, so I literally just bought this guitar last week. So did have you ever. I think I told you have you ever looked at your screen time before on your phone, because it’s scary, like mine, was really bad so being on YouTube. I kind of am on my Instagram all the time like posting stuff online, I’m on my business account posting things, but most of the time I find myself just like scrolling.

Just I don’t know it’s just like I’m scrolling, that’s what I’m doing and you go to your screen time settings. It is awful like last 7 days, let’s go to the last some days. It’s my phone’s. All greasy got all eight increase on it like that. So my average is 3 hours in 39 minutes a day. That’s absurd! That’s so much time, six hours on Instagram for my weekly average, so I said to myself instead of wasting time on Instagram 3 hours a day.

If I took half that time – and I added a hobby though be more useful right, then just scrolling and scrolling because, like even like we’re reading TV, I’m just like looking at my phone. So now I’m going to play sweet gems like happy birthday Nanami for Robby jr.. You know babe singing happy birthday, so I just got it at the start. So obviously I don’t know much. I literally have to YouTube kids beginners songs, because I have no idea like that fingers, it’s so hard but anyways before we get to this grocery haul.

In a second for my like sixth week on keto we’re going to go over my dead lip this morning. So I know I showed you dead, living like every freaking article last week, so this would be the last one for this week I did regular deadlifts, so it’s all about personally. For me, I find that doing variety and doing something often leads to success so like if I want this 550 pounds of deadlift goal and I only been left one time a week.

It’s probably take me, you know multiple months, but if I added in at least two or three times a week, I’m going to increase my deadlift a lot faster volume for me is the way to go so, and I I left heavy, I left heavy very often So I usually don’t go below like 70 % or 65 % unless I’m just drilling technique, so I’ve dead, lifted 500 pounds or close to that so like 90 %, the last three times that I’ve dead lifted and I it already feels better.

So I worked on regular dentist from of floor, so previously it did deficit, then I did block pulls and now knowing regular deadlifts. So I did regular dentist up to 485 pounds. I stuck with sets of three, so I did two sets of three at every single weight. I think I just P remitted, so I just did like 225 315 for 15 actually and then 485. What’s my top set, so 45 felt felt pretty good. I started double overhand because that’s more beneficial as I do cleans, but double overhand our site under over is a lot stronger for me.

So but beware that bicep against you’re underhand, if that elbow bends a little bit you’re. Putting so much stress on that bicep. So be careful that so those are my top sets and then I added in something different. I like variety like I said so, paused deadlifts. You got to figure out what your weakness is and then drill that. So, for me, it’s speed off the floor and right about my knees. As soon as I get past the knees, it’s fine, so pause Dedalus for five seconds.

At my knees, I did 225 two sets of three to seventy-five two sets of three and 305 for a set of three really awful. I try to hold it for five seconds: try to keep those shoulders back. It hurt really bad, but if you want to add those in add those in, I forgot the percentages, I’ll put it on the screen, but regular down this deficit. Then this block pull down this banded bend, lift pause, deadlifts, so variety volume and consistency is key.

If you want to get those PR so add that into training, but let’s go over that grocery haul dang girl haha. You find this hell baby, I’m a singer! Sweet sweet Jam on my sweet, sweet, guitar serenade. You know how to meet right all right. All right! All right, all right, all right all right baby go real, quick, grocery haul week, six, I’m keeping things consistent, but if you saw the day of eating and of a couple things into the diet, let me go over that first.

So if you’re in need of a little bubbly, you can get cell service. This is a 100 % natural calorie free. If you check the ingredients, make sure you do no snow, no snow sweeteners. Basically, so it is all thirty approved, but if it has stevia in it something like that wouldn’t be a big deal, but no sugar and no like actual fruit. So if you want to spice it up, I’m going to go a little higher on the flavor level.

You got ta leave you these things. Let me tell you they taste, just like regular soda. You would have if you poured me a root beer and what is it a name w8w root beer? I literally would not know the difference. It is that good, a little more expensive. Obviously you can’t have the diet soda. You can get that advert a aspartame, but um GB is really good. Try it got that in the system. Here we got bacon.

What I did actually just now is I prepped bacon for like two days so that I’ve had bacon ready to go because when I come home from excuse me try to make a freaking article here when I get home, I like I’m like ready to eat. So I’m having the bacon, prepped and just put the eggs in boom boom perfect. We got the hey tree free-range chicken eggs, which I’m going to look into not buying chickens but renting chickens, anyways right babes.

No, I’m saying rent that chicken vegetables for the week. Kids, you got ta. Have your greens, we got napa cabbage, we got bad, dare bok choy. Last week I showed you that we got a bunch of tiny tubes avocados and the problem was there in that bag right there cheaper per avocado, but in the bag. So you can’t really feel them. They were all like half run, so we got regular Hass avocados a little bit more expensive if they’re a dollar 50 apiece.

Still my go-to veggie is asparagus, like literally probably half a head. If you call this a head, a half a thing of asparagus a day at least – and we got that Kerrygold Kerrygold irish, look at the organizers bullet from getting gold, the foodist, the absolute finest cotton. Let me tell you a free-range and everything the butter we got: cow farmers, cow, heavy cream for the coffee’s right and that’s about it for an Albright protein.

We got last week on beef this week, I’m going pork, so we got center cut pork chops. We got that sockeye salmon, of course, and that’s pretty much it so. My three main meals of the weaker, basically eggs, pork, loin and sock ride Salmons. Those are my three main meals and then snackies. We have over yonder a gander up in here we got, of course the these are looking a little light. The fine Jenny boo were you in my cookie drawer, good trying to get these cookies girl these keto cookies, I’ve been having like one or two a day.

Last night I had a little almond butter on them, I’m going to try to make almond balls next. I bought almond butter, smooth organic, really oily, like I had to blend it. It was so thick. We got that Lily’s chocolate, we’ve got someone give me ten parts. I don’t know what to do with this so comment down below cuz. I don’t know what to do. We got that ty. I actually, if I don’t want to have peanut butter, this has a lot of fat in it.

This has 20 grams of fat per serving. I take a little tahini kind of like bland and Sesame’s right sesame seeds, I’ll blend it up. You take the heaney cacao powder, a little stevia. It’s it’s really good. Let me tell you MCT cacao powder, olive oil, algae oil, coconut oil, ghee butter. You know the whole thing we got that original tall for an artificial sweetener. The thing about this I did eat a hold back to cookies, just to test them out last week.

Let me tell you: your stomach will be exploding, aka, poopoo, caca diarrhea, and that’s pretty much it. Oh nuts, these nuts cashews almonds these seeds pumpkin seeds. Those are the go-to in the Thrive order. That’s coming today we’re getting cod, liver oil, we’re getting coconut butter and Jeffrey got a bunch of whole thirty stuff, but she’s going to put that on her blog. So that’s what we got for groceries this week, so you know you want me seeing us all.

I already sang them: Robbie Junior’s, Happy Birthday song, so I mean yeah yeah, but yeah. So that’s the grocery haul same old same old, I’m going another 20 days today. So second, I’m going 19 days until Easter. So everyone’s always asking about you know: what do we do after keto I’ll talk about that later in the article but baby girl? What are you going where you going with them? Ankles, let me see their ankles go all right.

Let me see they make Wow. It’s a little bit too cold to be have enough shirt on now, get ready for a 6k run, so I’ve there’s some intervals: 100 meters, equal rest to work ratio, 100 meters, roughly 25 seconds 20 meters, like 35 seconds three hundred forty five seconds and then 400 A minute and 20 rest repeat: do that three times, then it ended off from the 800. So I think I ran 2.5 miles. We have a 6 K, no, not a 6/8.

I think it’s. I thought it was a sick day. It’s a 10 K May 19th and then the day before we just signed up for a competition across the competition may 18th by bad idea. Hey do us all a favor. Put your put your shirt out. Hey put your shirt on. If you didn’t know, we had to run a 10k 6 K, 10 K right. It’s a 10k yeah yeah. Now it’s how long 10 K I wan na see you run it. I’m worried about the competition.

It’s a runner! You’re going to drag me down into it’s running its overhead squat. What can you squat, underpants? Hey? I don’t see you running either cuz, I’m not doing that start running, don’t run start running. I don’t make it it’s garlic, aioli, roasted air, fried potatoes! Oh yeah! You get that dry, water girl, oh yeah, oh my god! So if anyone that didn’t know, we ordered a thrive market order.

Last week it finally came in we’re going to put a whole unboxing on Jenny, booze blog, so make sure you go check that out, but freaking tripods all limp on me. I’m going to show you one thing on the Thrive order that I’m I’m a little scared about cod, liver oil, lemon flavored, uh yeah. It’s probably going to be discussing we’re going to do this in one second, but I know a lot of people have been concerned or they want to know about like how to switch from one diet to the next and my thoughts on me going from Quito and Reintroducing carbohydrates so, first off we’re not let me just break down my little short-term goal: plan 19 more days on keto right, I’m basically doing dietary keto, where it’s like 80 % fat, 20 % protein.

It’s a pretty high percentage. Some people do like the 70/30. Some people do like the 60/40, I’m going really high fat, I’m liking, it I’m liking it a lot literally like I said I told you guys, no like negative side effects, but after Easter I’m going to obviously do a refeed, I’m planning on keeping keto for an Additional 30 days after that, I’m either going to do cyclical keto, cyclic old keto, where you have a cheat night, basically or a cheat meal.

I should say every Friday or Saturday and where I’m basically going to have like potatoes. Basically, where Jennifer is making like steak and potatoes, instead of just having steak from vegetables, adding in a little bit of carbohydrates, maybe a cerveza, maybe a glass of wine, or something like that or I’m going to try targeted keto, where you supplement, carbohydrates, pre-workout, like 30 Or 40 grams of fast, absorbing carbs, so like carbohydrates that are going to enter the system really fast, so you kick yourself out of ketosis for like only two hours and then you’re back into it.

So that’s my plan after that, though, we’re going to play around with more carbohydrates, but for those that are out there that are doing hito, they want to go back on high carbs or you’re on high carbs, and you want to go keto. I don’t suggest that you flip the switch over night and just drastically change your diet because say you’re on keto, right and then or night. You change you go back to high carps and immediately your body is going to be super in flames right you’re, going to blow right up, you’re going to have way more water attention, but also your stomach.

Your GI tract is not used to all these carbohydrates, so you’re going to irritate your basically your bowels you’re going to have inflammation you’re going to have digestive issues, and it’s not it’s just you can want to smooth it over right. You want to go basically what I would do is maybe add in something that’s going to digest fast, like oatmeal, because I had a lot of fiber or maybe add in little pieces of fruit to slow the ease yourself back into carbohydrates over like three or four Weeks and then get back to more carbs lower the fats.

If you’re on super high carb, you want go keto, even though I flip the switch literally within like a 12 hour period. I wouldn’t suggest it because I have experience in keto, so I would maybe like cut your carbs in half, increase your fat and then slowly do basically ultra low carb diet and then keto so we’ll cross that bridge when we get there. You know what I mean but make sure you check Jenny, goos blog out for thrive order and whole xxx stuff, but we’re going to try this out.

Can you give me a tablespoon? Actually, it’s a teaspoon but give me a tablespoon I’m trying to get my I’m going to try to get my DHA and my EPA’s in try get them fatty acids in omega-3, fatty acid, 1100 milligrams in one teaspoon. This is lemon flavor right, natural, lemon flavor. I got a feeling this is going to taste so nasty going to give me a Z via please Wow. It actually doesn’t smell that bad at all.

So before I take this, please, if you could thumbs up this article comment down below subscribe to new to the blog, because as soon as I take this, I’m going to throw up and then the end of the article so smell this bit, con liver oil or Ip I’ll see you guys in the next article. I think I would do a recipe comment like subscribe.

https://m.youtube.com/watch?v=8YAjTytov1Q

Pumpkin Seeds are a great addition to your Keto snack list!

 

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2017-12-10 Keto Meal Prep/Vlog

I got my pre-workout here, I’m going to drink, so I went to a Brazilian steakhouse yesterday. It’s one of those places where you just sit down and they parade and meats around to you, and it was my second time being in a place like that, and I just don’t get it I mean especially being on the keto diet.

I appreciate it that that the majority of the fare was just like high-quality meat. I really get it, but I’m just still not impressed like give me some 80/20 ground beef and you know some canned chicken any day. You know those places just aren’t my jam. Okay off to the gym, if you follow me on instagram you’ll, remember that I somehow ran over my bluetooth headphones with my car a couple days ago, so kicking it old-school on the treadmill for a while.

I’m not pleased just at home from the gym and Meyer. At the gym did the standard 60 minutes on the treadmill, but I played with the elevation this time. That’s why I was able to see more variance in my calorie burn. It was great. I also signed up for the Triple Crown of running I’m in Louisville Kentucky and that’s where the Kentucky Derby is, though, in horse racing. The Triple Crown is the Kentucky Derby, the Belmont Stakes and the Preakness.

I think so in Louisville leading up to the Derby. We have a Triple Crown of running, which is just three races. The first race is a 5k than two weeks later. It’s a 10k, then, two weeks later, it’s a ten-miler, so it’s just a fun way to exercise and get in the Derby mood. So that’ll be happening next year. I did it last year for the first time I didn’t train. I didn’t do anything at all. I was like you know what I feel like running, so I signed up did all of the races, the ten-miler I’m talking about no training whatsoever, and it was one of the funnest things I’ve ever done like it definitely took a toll on my body, not as Young as I used to be, but it was so fun in something that I knew that I just had to keep doing so.

I was excited to see that the signups were back at Planet Fitness. I made sure to get signed up and I’m ready for the new year. Well, I’m just going to put these groceries up. Then I’m probably going to get something to eat, and then I will jump in the meal prep. So this is actually what I decided to have for lunch. It was my lasagna in a bowl from last week, so I just used the ground-up meat and sausage and I added some ricotta and mozzarella and put it in the microwave for a minute.

Now I’m going back on top with some parmesan and there you have it lasagna in a bowl. You really don’t even miss the noodles. This is actual meal prep. So now we’re starting off with the one pound of 80/20, grass-fed ground beef, and this is going to be used for my cheeseburger in a bowl. I make a spice mixture of cumin, onion powder, garlic powder and chili powder, as well as salt, to go on the meat.

Once that’s done. I set it aside and now I moved on to the scrambled eggs that I’m going to have so I started off with 1 tbsp of ghee and now I’m throwing in 12 eggs and I’m doing what I call a lazy scramble, which is where I scrambled them Right in the pan, because I didn’t feel like getting another Bowl dirty so just scramble those on up and set those to the side as well. Next, I’m melting some butter for the keto Connect, gingerbread spice cake, I’m going to melt and Brown that butter and apparently melting butter is difficult.

So I decided to take a water break more specifically a vitamin water break. Now I’m just putting the rest of the spice cake together the gingerbread cake, so we have our coconut flour or with four tall ginger, cinnamon and allspice that we’re going to add to the brown butter can’t forget those eggs and some maple extract. Now, I’m just adding in the dry ingredients to the wet and that’s going to form the batter for the spice cake.

It turned out to be a really good consistency and also taste really good. Instead of making one big cake, I decided to make 24 mini muffins, while those are in the oven. I moved on to chopping up some vegetables, so here we have my onion and we have jalapeno and these are going to be toppings for the cheeseburger salad. Next, I am shredding up some sharp cheddar, and this is twofold. This is cheddar for the eggs in the morning and cheddar for my cheeseburger salad.

Next, I’ve moved on to the keto Connect fudgy cookies, so I’m mixing some powdered, erythritol or swerve with cocoa powder and I’m melting in the butter, eggs and vanilla. I also threw in some peppermint extract to make these mint chocolate cookies. We have the baking powder and then the almond flour comes next, given that a good mix, I sort of just formed them into ten blobs and place them on a silicon mat and put them in the oven.

Finally, we’re bringing up the rear with the cream cheese frosting for the mini muffins, okay, it is 5:20 and I’m done with mill prep for the evening. So, let’s see what we got here, all right so for breakfast or meal, one I’m going to be having the scrambled eggs that I made and some broccoli and cauliflower that broccoli and cauliflower. I just bought those steamed fresh bags from the store. So I literally just put them in the microwave and then once they cooled.

I put them with the broccoli and cauliflower, and then I’m also going to be having two pieces of bacon in the morning as well. So eggs, broccoli, cauliflower and bacon is going to be breakfast. Oh also, that cheese that I shredded right here, that’s going to go on the eggs and then for the second meal. So I do intermittent fasting, so I only eat twice a day. So my second meal is going to be cheeseburger salad, so I just take lettuce.

Take that ground beef that I made top it with bacon and cheese. Oh and that onion, that onion and jalapeno that I cut up will go on top of that as well and then as well as this like chipotle aioli. Usually I just do like mayo and spicy mustard, or something just to kind of give it like a dressing. But that is what I have in the afternoon for desserts this week. I have both keto connect. This is their chocolatey fudge, cookie not going to lie, but once on their website looks so much prettier, but these actually taste really good and I did go ahead and put peppermint extract in there.

So they’re like mint chocolate, cookies and they’re really good. Next, we have the gingerbread cake recipe they just came out with, I decided to make them into little mini muffins, and that was a score as well. We found some dessert winners this week, so that was exciting. So now I’m just going to pack all this stuff up, but in the fridge and chill out for the rest of the night. I deserve it thanks for reading this article, if you want to see more articles like this as well as follow me on my keto and weight-loss journey.

Don’t forget to hit that like button and comment on this article as well as subscribe to my blog read autumn. Keto, you can also add ink that notification Bell to make sure you’re notified every time I post new articles, I post weekly vlog meal preps as well as monthly weigh-ins and sporadic recipes as I come across them. You can also check me out on instagram at read autumn keto as well thanks and I’ll catch you guys next week.

Pumpkin Seeds are a great addition to your Keto snack list!

 

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How To Meal Prep On The Keto Diet?

If you ever wanted to get organized with prepping meals on the ketogenic diet, then you are in the right place. You are going to be pretty excited about what we are going to discuss and that is the organization organizing yourself. Your kitchen and grocery list will allow you to become more efficient in prepping them all. Step 1 get the right kitchen equipment. Many people are new to the keto diet and looking for an easy, prepping solution doesn’t realize that an ill equipped kitchen can lead to disaster and stop you from deciding what you want to eat.

You will find the following equipment will serve you well for years to come, one-pass putting some money on this is highly recommended. If you will be cooking most of your meals in it, they are a safer option and easier to clean than most standard skillets to night steps. There is no going on hand and Dan like set when you can get a high quality. Chef’s knife for Amazon’s make sure if you are a student and a well branded, we’ll be a great addition to the arsenal of kitchen equipment for slow cooker busy with your life.

You can create a nice set and forget meals by throwing everything into one. What and enjoying it later, it is also great for making broth five food containers being on the go, can be stressful, so make sure to buy instant that you can store food in as in portions step to that think that a dash of coconut oil and a Slab of Romney will be enough to keep you going, but have you thought about how long grab condiments, such as the mixture of spices, sputter, baking powder, Cheetos, sweeteners, coconut flour, olive oil, as these will make you whole eating it serious much more pleasurable, step 3 decide On what you are going to eat, the last and final step is looking at what you are going to eat and those haven’t got a clue.

To be honest, there are hundreds, if not thousands, of meal plans and recipes that you can find over the internet for free. Once you have your list of what you are going to eat. It is time to make a shopping list, take the shopping list and split it into categories, so you are grabbing all the foods you first, if you want to stay away from processed food which is man-made and stick to the wholesome food and there you have it A quick 3-step system for conquering meal prep on the ketogenic diet, and now you know what to do.

It is time to go out and do some shopping if you’re serious about the keto diet make sure to check out this site right there. This site is helping thousands of people that their custom keto lands, and you can check it out instantly by clicking the link. In my article description below

Pumpkin Seeds are a great addition to your Keto snack list!

 

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2019-02-24 Keto Meal Prep/ Vlog

Look at you, Maddy say how Mady Mady Mady, oh gosh, you guys. How is it that no matter how early I wake up, I always perpetually underestimate the amount of time it takes me to get ready in the morning, like I woke up an hour early yet here I am running 30 minutes late, but that’s okay, because you know What no matter, how late I am running, I’m always going to make time to shake it.

If I can open this rocket science. Alright, we got black cherry today, which is my number one. So you know that means we got to show out. Oh the suspense jeez. Louise 30 minutes later, alright in 3, 2. 1. Why? Why is it so good, hey guys, just left the gym incline treadmill, feeling great, I’m going to start lifting weights next week and I’m very excited about it. But I have been pushing myself on the treadmill and like I’m here, for the burn okay, so for this year I have decided to do something a little different.

So the week before my weigh-ins, I am going to change my meal prep to only be 20 total carbs instead of net carbs. So last week I calculated my net carbs and total carbs and even though I was only at like 22 net carbs, I was at 75 total carbs and that’s a lot, but between the quest bar and all of the erythritol. You know you can subtract that from net carbs, but it adds up in total carbs. So in order to really kind of pair down for my weigh-in for the first of the month, the last week of every month, I’m doing total carbs.

So that means for this week coming up, I’m doing 20 total carbs. So it’s just going to be really basic. My first meal is going to be eggs and bacon. I might throw some sausage in there to my bulletproof coffee and I do have some salmon already thawing at home. So when I get home and calculate my macros, I’m going to see where I need to add fat, I know I’m definitely not going to have a problem with proteins.

So I’m going to look at the ratios when I get home, but this week is very simple all right off to Meijer. Oh my god. I finally found them. Okay, guys, like I think, I’m done with milk prep unless I’m forgetting anything, but when I whipped up those lazy, scrambled eggs. I went ahead and make myself some to eat and the milk prep guys have blessed us with leftover bacon. So I’m having that so bacon and eggs.

This is three eggs and a tablespoon of butter, and I mean I’m not going to count the pieces of bacon, so that’ll just be between me and the plate here. So I’m going to enjoy this. I got some meetings and things to do and then I will be back to wrap up but like oh, my god, okay guys live taste test for this little fat bomb, concoction that I made so like. I just basically mixed together, some baker’s chocolate, some coconut oil.

Some of that sugar pee syrup – and I just threw some sea salt on there. So, let’s see oh, they just came out of the freezer. I definitely taste the salt. I definitely taste the syrup enos of the syrup. Well, six and a half seven out of ten, but we’ll definitely do in a pinch and it will satisfy my sweet craving since I’m only having total carbs. This week, I used the mocha flavor syrup. Maybe another syrup with results in a different flavor feel free to experiment.

I will leave the recipe in the description box below I’m [ Laughter, ]. Okay, guys, I am done with meal prep for the day. So, let’s see what we got for meal number one. We have delicious scrambled eggs scrambled in butter, so much bacon, uh-huh I’ll, be having three pieces of bacon and then potentially a piece of sausage, I’m not sure yet meal number two is going to be this grilled salmon and some broccoli with tablespoon of butter.

Here we have the little fat bombs that I made and this week I’m going to be relying on jello and I have Powerade zero. You guys look at that. Look what flavor that is! That is great. I just got some on a whim. Last week I was like you know: what do I really hate grape this much? Let me try it and honestly, I kind of liked it and I’m kind of having like a crisis right now because, like I don’t know who I am, if I don’t hate grape flavored things, I don’t know who I am and then, if I have the macros For it I haven’t quite calculated them, yet I might have a hotdog or two.

You saw that I found the slimfast keto fat bombs at the store, even though I won’t be able to have those this week. I was glad to find them and to pick them up. Speaking of picking things up, I went to TJ Maxx today and I got some collagen. This is the collagen. I got this time. It’s called body collagen by whatever brand, like I don’t care about the brand. I just care about the price so for about 20 servings of this this was $ 7.

99. I mean, in my opinion, they’re all pretty much the same, but I have collagen. I do think it has been helping with my fingernails, like I don’t once again. I don’t know if it’s the placebo effect, but my nails are long and strong. I’m so excited I’m going to give myself a manicure tonight, the results of which you can see on this week’s. What I eat Wednesday article, but I bought some halogen and about another syrup.

This is sea, salt and caramel um. For some reason, this bottle is glass and I don’t know if they did that to make it seem like more high-end, but like it just made me a thousand times more nervous carrying it around the store and carrying it home like. Why do we need glass? I break things like plastic. Is your friend also guys if we want to take a look at my shirt, it says Quito yo on it, and I first saw my good friend, kiddo Collin, wearing the shirt and I messaged him and I was like.

Oh my god. I need that shirt. I must have it immediately and he sent it to me in like that just means so much to me, like. I really appreciate this shoutout to Collin. Thank you. So much also people frequently ask if I have a pillbox or an address that you guys can send stuff to like. First of all, your generosity is overwhelming, like I can’t even imagine I’m glad to say that I have finally gotten a mailbox, so the address is going to be right here on the screen and then I’ll also put it in the description box below.

Thank you. So much to anyone that even fathom sending me anything like look, you guys mean so much to me and just the more I can share with you. The happier makes me I think, that’s all for this week, guys so, oh also I’m having bulletproof coffee this week. I mean like we stop talking about food a while ago, but both proof coffee, because that stuff is delicious. Thank you so much for reading this article.

If you liked it don’t forget to give it a thumbs up subscribe to my blog read autumn keto I make weekly meal preps weekly. Would I eat Wednesdays, monthly, weigh-ins, monthly, keto, crate, unboxings and the occasional product review? You can also find me on Instagram and Facebook at read autumn PETA. Thanks I’ll see you next week.

Pumpkin Seeds are a great addition to your Keto snack list!