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Awesome Foods

Posted on   |  Awesome Foods

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:

  1. 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!)

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

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:

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

Posted on   |  Awesome Foods

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!

Posted on   |  Awesome Foods

Carrot Cake Muffins

I’m excited to bring these to Easter Breakfast at my in-laws. They are doing so well with keeping sugar and wheat out of their diet. These are free of both AND are delicious!
Carrot Cake Muffins
Servings 24 reg size muffins
Ingredients
  • 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
  • In a large bowl, blend together eggs, oil, honey and vanilla
  • Blend dry ingredients into wet, then fold in carrots and currants
  • Line 2 muffins tin sheets with parchment liners
  • Spoon approximately 1/4 cup of batter into each muffin cup
  • Bake at 350°F for 20-25 minutes
  • Cool and serve
Prep Time 10 mins
Cook Time  20 mins
Total Time 30 mins
If you’re wanting carrot cake cupcakes, CLICK HERE!

Posted on   |  Awesome Foods

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.

Posted on   |  Awesome Foods

No Cow Dairy! Here’s why

First off.  Please know that “Cow Dairy” Does not mean eggs . For some bizarre reason people tend to think this. maybe it’s because eggs are found next to the milk and butter in most grocery stores. Also this does not mean beef. Beef is the meat, not the dairy:)

No Cow Dairy = No butter, cheese or milk from cows.

The short and simple explanation is that Cow Dairy has the most inflammatory types of casein protein.  For the record ALL animal dairy (Goat, sheep, buffalo..) has Casein. It is specifically they type 1 Casein that causes the most trouble.

Remember this! Casein Type 1 & sometimes Type 2  is found in Cow Dairy.  Casein type 1 causes the most inflammation. Best to steer clear of ALL cow milk and cheeses if you have a hard time digesting foods, have allergies AND/Or are trying to lose weight.

Super cool Fact #1

Many students of mine, including myself once thought they were allergic to cats. After taking out Cow Dairy completely we are no longer allergic to cats!

Also Cow Dairy kisks up gut inflammation, making it hard for most humans to digest cow milk. There is a reason MOST every other country does not consume cow milk like the United States does.

Super cool fact #2 

on how to enjoy cow butter!  Use Ghee.

Ghee is simply the clarified form of butter. That pesky casein protein is removed! My fav source of ghee is the brand Fourth and Heart! I use it everyday

Super Cool Fact #3

Goat and sheep milks and cheeses are great alternatives

CLICK HERE for an article with more info on why goat milk is much better than cow 

 

Posted on   |  Awesome Foods

Sleep Snacks

This is from my FREE Sleep Fitness Package. CLICK HERE to get the package now.

You know better than to eat close to your bedtime, but you’re hungry now!  These two bedtime snacks are your best choices IF you must eat something. They will also  help you fall to sleep quickly

Do try your hardest to practice out eating anything before bed. I believe in you, you can do this. Now until we master that use these beautiful snacks

  • (CLICK on product names for Amazon links/ product info)  Also please remember: Healthy fats satiate our cravings & make our human brains relax.
  • Do not fear fats, it’s the carbs & sugar that will add the inches.

#1  Bre’s Cacao Balls CLICK HERE for recipe & info

#2  Herbal Tea + Full Fat Coconut Cream  

Simply put 2 teaspoons coconut cream in one cup of tea. Stir it around and enjoy. Get to bed immediately 🙂

Posted on   |  Awesome Foods

Mexican Chicken Soup.

From Against All Grains Cookbook)    Makes 5 servings at 2 cups each

  • 9 cups chicken stock
  • 5 large carrots, peeled and cut into 1/4 inch thick discs
  • 1 yellow onion diced
  • 2 small poblano peppers seeded and chopped
  • 6 cloves garlic, thinly sliced
  • 4 Roma tomatoes, chopped
  • 1.5 cup tomato juice
  • 3 tbsp taco seasoning CLICK HERE for recipe
  • 1 tbsp sea salt
  • 1/2 tsp cracked black pepper
  • 3 cups leftover shredded TURKEY or Chicken ( pre roasted)

Place first 10 ingredients (everything except the cooked meat) in a slow cooker. Cover and cook for 8 hours on low or 6 hours on high

During the last 30 minutes, add the chicken. Serve with avocado and cilantro, if desired