Three of my favorite delicious and simple soup recipes. PLUS my healthy quesadilla recipe. Scroll down and grab the goods
Why you need more Omega 3’s daily and exactly what to do.
We should all be consuming Omega 3 Fats daily. We need to be getting this from WILD fish sources. This post leaves you with an action plan on exactly how to do that. First lets start with 3 super cool facts you can impress others with:
- It’s the fish swimming in cold water, that brings powerful benefits to your brain? Author and food science researcher, Max Lugavere explains:
“A fish has to stay limber and flexible at really cold temperatures, it’s those delicate polyunsaturated fats that help keep a fish really, really flexible and fluid, and it’s that same quality that polyunsaturated fats give to your brain,keeping your brain cell membranes nice and fluid and flexible, and so that’s why there’s this interesting relationship that our brains have with fish fat, that’s why fish oil is so important,
and the fish that are most abundant with that kind of fat, in particular DHA fat, which is one of
the most important structural building blocks of the brain is salmon.
It’s those Omega-3 fatty acids, DHA fat in particular, that keeps your brain cell membranes nice and supple and fluid, so that the receptors for various neurotransmitters, serotonin involved in having a healthy mood,dopamine involved in feelings of reward, acetylcholine, which is important for learning and memory, receptors for those neurotransmitters have to bob up to the surface of the cell
membrane, and they rely on that characteristic, that membrane fluidity in order to do so”
2. DHA (Docosahexaenoic acid) is the most beneficial component of Omega 3’s.
It’s found in marine algae. It’s the fish eating the algae that we get the DHA from. Farmed fish do NOT eat algae. This is why it’s super important to eat WILD fish. Farmed fish are often fed corn which creates inflammation in our body.
“DHA produces compounds called docosanoids, and docosanoids are both neuroprotective and antiinflammatory. It’s one reason why DHA is so good for the brain. And DHA also inhibits the expression of several inflammatory markers” Chris Kresser M.A
3. Humans need pre-formed omega 3’s. From fish not plant based sources. “Plant based Omega 3 sources (flax, chia, walnuts) do not convert easily to DHA. Vegetarians and vegans have been proven to be poor converters of ALA to DHA.” Max Lugavere
Most Americans need 2g of Omega 3’s daily. That means 2,000 mg total of EPA & DHA.
EPA = Eicosapentaenoic Acid. Reduces depression, lowers triglycerides, improves blood flow & heart health
DHA = Docosahexaenoic Acid. Neuro-protective + Anti- inflammatory. DHA is more highly needed by modern humans due to damaging stressors in our foods and everyday life.
Your 3 step action plan is below. Number one will save you a lot of money!
1.Reduce Omega 6 fats and oils daily.
These are pro-inflammatory and wreak havoc on our bodies (Heart disease, alzheimers, strokes, depression, poor cognitive function, hormone imbalances)
Ever since the industrial revolution we’ve been over-consuming Omega 6 fats from grain and seed oils (canola, sunflower, corn oil). We also started feeding corn and grains to livestock (rather than grass) . We are now consuming a ration of 20:1 (Omega 3’s to Omega 6 ratio) . “Our primal ancestors were consuming 1:1. We want to get to 3:1 ( Omega 6:Omega 3 ratio)” Chris Kresser M.S.
Here’s how 3 simple ways to decrease Omega 6 fats AND save money (less money on Omega 3 supplements!)
- Cook at home more. Restaurants and takeout pack in the Omega 6 oils to keep cost low. CLICK HERE for more info on this
Use EVOO (low heat) Avocado Oil (medium heat) and grass-fed butter or ghee (high heat)
- Eat less prepackaged foods. These are often high in grain and seed oils.
- Be a fish & meat snob! Only buy grassfed, pastured and WILD animal products
2. Eat WILD fish 3x a week. 4 ounces (if you eat less than this take more fish oil)
CLICK HERE for why eating whole fish is better than just supplementing
Look for “wild” on the label. If it doesn’t say wild it’s farmed and that has omega 6’s in it. The colder water and fattier fish give you the most bang for your buck. Here are your top choices
- Salmon (King is best)
- Halibut
- Herring
- Sardines
- Trout
- Mackerel
- Tuna
- Anchovies
- If you’re worried about Mercury content. Don’t be CLICK here for science on why selenium in these foods counteracts mercury and makes these fish safe for you
3. Take Fish Oil ** Pick one of the 3 top brands (cheap brands can wreck you)
If you are eating fish less than 3x a week (high quality 4 ounce servings) You want:
- 2000 mg daily
- At least 200 DHA
- NSF (national Sanitation Foundation) Stamp AND /OR MSF (Marine stewardship Foundation stamp)
Here are the top 4 in order:
- Rosita, Extra Virgin Cod Liver Oil DHA 605 EPA 443 (64.95 30 servings) CLICK HERE for benefits of Cod Liver Oil
- New Chapter WholeMega Fish Oil ( 220 mg DHA 180 mg EPA. 49.24 180 caps. 90 servings) ** This is my top choice
- Vital Choice Wild Salmon Oil (220 DHA, 240 EPA 39.99 for 180 caps 60 servings)
- Jarrow Max DHA (600 mg DHA 29.99 Amazon 90 caps. 45 servings)
Great podcasts with transcripts and science backed studies!
Shawn Stevenson with Max Lugavere
https://open.spotify.com/episode/2wvizReiTSw0SCwG6VIgZb?si=fc2546bc0e8e4ced
Chris Kresser,
https://chriskresser.com/podcast-episode-ii-essential-fatty-acids-fish-and-fish-oil/
https://chriskresser.com/the-definitive-fish-oil-buyers-guide/
Kwik Brain with Jim Kwik
https://www.jimkwik.com/podcasts/eating-smarter-for-your-brain-part-2-with-shawn-stevenson/
Dr. Robert Lustwig on The Neuro Experience with Louisa Nicola
https://open.spotify.com/episode/4rmFO3qBrnHChAwb7EIoDY?si=35b918f610e74618
Delicious and healthy dinner in three minutes CLICK link below the video image
Carrot Muffins + Matcha Latte + Coconut Whip Cream!
Here is a quick set up for an amazing springtime treat! Super simple, healthy and delicious.
You don’t have to tell your guests that this is gluten free, grain free, dairy free & sugar free.. they would never guess:)
Click below to Link to each recipe:
Matcha latte
This is the blend I use from Breakaway Matcha ( The best matcha! ) I’m on a monthly delivery plan.
Just add some hot water to the matcha ( about 1 cup) blend well and 1/4 cup add steamed oatmilk or almond milk.
enjoy!
Coconut Whip Cream!
Delicious AND Simple!
Head to the baking aisle at your local healthy grocery store. Look for “Let’s Do Organic” Coconut Whip Cream in a can. If you can’t find this brand, use any full fat coconut cream. You will need vanilla extract and stevia as well.
You will also need a hand mixer or stand mixer.
- Step One = Put the can of coconut cream in the fridge for at least 24 hours.
- Step Two = 24 hours later Take out the can and open it.
- Step Three = Take out just the solid cream, not the liquid and put in a large bowl
- Step 4 = put in 6 drops of stevia (this is very sweet and you can always add more later)
- Step 5 = put in 2 tsp vanilla extract
- Step 6 = Blend well with your hand mixer till it is at your desired consistency
- Step 7 = Taste and adjust as desired
- Step 8 = serve immediately OR put back in the fridge for a few hours. (this is best when it’s back in the fridge for 3-24 hours before serving)
- Step 9 = Put the cream on top of anything you like and enjoy!
Carrot Cake Muffins
- 1 cup coconut flour
- 2 teaspoon celtic sea salt
- 1 teaspoon baking soda
- 4 teaspoon ground cinnamon
- 12 large eggs
- 3/4 cup coconut oil melted
- 1 cup raw honey
- 3 tablespoon vanilla extract
- 3 cup carrots, grated
Instructions
-
In a medium bowl, combine coconut flour, salt, baking soda and cinnamon
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In a large bowl, blend together eggs, oil, honey and vanilla
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Blend dry ingredients into wet, then fold in carrots and currants
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Line 2 muffins tin sheets with parchment liners
-
Spoon approximately 1/4 cup of batter into each muffin cup
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Bake at 350°F for 20-25 minutes
-
Cool and serve
April 2023
You know you’ll feel better if you can get in some moves, but there’s just no way it’s gonna happen, right?!
Wrong! You can score 4 minutes.
I made you a workout video that’s perfect for travel, home.. anywhere you need a quickie 🤣
Before you take on the workout video. Watch my “BEST STANDS” video. This way you can easily see all the moves without messing up your form. ALSO I’m gonna be dropping lots more fun videos to you in the coming months.
CLICK HERE for my three minute video. Complete with simple guide and Amazon buy links! Get these stands before June, you’ll really want this before your busy summer.
CLICK HERE for the workout video Complete with step by step moves!** If you need a less intense workout. CLICK HERE for a more easeful set up
Carrot Cake Cupcakes
From Against All Grains Cookbook, Danielle Walker
(if you’re wanting a less sweet option, CLICK HERE for muffins)
INGREDIENTS
- 4 large eggs, room temperature
- 1/2 cup honey
- 1/4 cup coconut oil. melted
- 1/2 tsp vanilla extract
- 1/2 cup coconut flour, sifted
- 1 tsp baking soda 3/4 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/4 tsp ground ginger
- 1/4 tsp sea salt
- 1 1/4 cup grated carrots
- 1/4 cup chopped raisins OR chopped pecans (optional)
FROSTING
- 1/4 cup coconut butter OR Ghee (coconut butter is also called coconut manna and creamed coconut)
- 3 tbsp honey
- 1 tbsp coconut oil, softened
- 1 tbsp full fat coconut milk
- 1/2 tsp fresh lemon juice
- 1/4 tsp apple cider vinegar
FOR GARNISH
- 1/4 cup unsweetened shredded coconut
METHOD
- Preheat oven to 350 degrees F. Line a muffin tin with parchment paper liners
- Beat the eggs, honey, coconut oil and vanilla in the bowl of a mixer (OR electric hand mixer) on medium speed for 30 seconds
- Add the coconut flour, baking soda, spices and salt and beat again to combine fully. Fold in the carrots and, if desired the raisins or pecans.
- Bake the cupcakes for 18 to 20 minutes, until a toothpick inserted in the center comes out clean. Remove the cupcakes from the pan and allow to completely cool on a wire rack before serving or frosting.
- For the frosting, combine all the frosting ingredients in a small food processor or in the bowl of a stand mixer and beat until smooth. If frosting is too thin, place in the refrigerator for 10 minutes then beat again. Top with shredded coconut.
Four Minute Workout!
We all feel way better once we’ve moved our bodies. Tricky part is finding time to do that! Here’s your fix:)
Below is a Four minute workout. I have also detailed the moves below the video for you. No gear is needed. All you need is enough space for a yoga mat OR bath towel. You’ve totally got this. Hit play and let’s GO!
PART A (Warmup moves 1-6 once)
- Lying Reach (Lie down on mat and reach on both directions)
- 1/1 Alternating Tap over ( Bring your arms out to a T and reach one leg up to the ceiling. Bend that knee 50% and bring it across your body to the opposite side. Repeat with the other leg)
- Spinal Roll 2x (pull your knees into your chest and rock big forward and back twice)
- Tabletop Arm Turn ON (Get to all fours. Hands under shoulder, Knees under hips. Toes untucked. Straighten and lock out your arms. Spread your fingers and drive your palms through the floor) Hold for 6 seconds
- Kneeling crescent reach ( Kneeling with hands at hips. Right leg forward. Lean forward lifting your arms up. Chest out, eyes up and forward, belly out. Repeat on other leg.
- Low Squat 3x. Stand up and sit down into a low squat. Repeat twice more
PART B (1-5 once- 5x max) One set of 1-6 takes 3 minutes. Ifyou want to do more time.. repeat up to 5 rounds
- Squat Jack Tap outs (2/2 alt slow then 3/3 alt fast)
- Lying leg lower hold + pull knees in and out 6x. (Make sure your low back is flat and that you pull in just one foot and back out fully)
- Squatty Down Dog to Plank Hold 4 counts ( Long arm plank. Armpits tight + Tight butt + fill the space between your shoulders)
- Knee Plank Push ups 6x. (Straight line from knees to top of head. Puff into the space between your shoulder blades on your back. Elbow stay in. Squeeze your shirt)
- Lying tap over ( clean the slate) 1/1
Now get up and go have a better day!