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Ever wondered what impact movement has on blood gl Ever wondered what impact movement has on blood glucose?🚶‍♀️ . . The first graph shows the effects of a glass of raw Jersey milk with a tablespoon of maple syrup, right before a supermarket trip. 🛒 . . Walking up and down the aisles carrying a basket, meant that the glucose goes straight to the muscles to be used. 💪 . . The sweet beverage was higher in carbohydrates and being inactive led to a small spike. 📈 . . A reminder to balance carbohydrates out with protein in order to maintain stable blood glucose. ⚖️ . . This could look like a piece of cheese beforehand. 🧀 . . Thanks to @glucosegoddess for her app 🙏
Happy Friday all! I just wanted to share this swee Happy Friday all! I just wanted to share this sweet potato and cherry mouse recipe 🍒 . . Ingredients: ✨ . . 2 x large steamed sweet potatoes (mashed) 20g butter 2 x cups of frozen cherries 1-2 cups of raw milk 2 tbsp collagen powder Add maple syrup to taste . . Method: ✨ . . 1. Steam the sweet potato until soft and mash 2. Add the butter to the sweet potatoes and leave to cool 3. Defrost the frozen cherries 4. Add the milk, collagen and maple syrup
5. Blend all of the ingredients up until smooth 6. Enjoy as an ice-cream or a mousse. . . Thanks to @timbiohacker for the original sweet potato and cherry collagen ice-cream recipe! The recipe is in his IGTV 🙏
Do you ever get labs done? I’m a big fan of chec Do you ever get labs done? I’m a big fan of checking in every now and then, especially when making big dietary shifts, to get a picture of the before and after. I’ve been trying out the @elevateme.ai report. 🤓 . . Their report included some of the more unusual tests, such as cortisol, testosterone and DHEA commonly implicated with libido and energy, along with liver function, iron, cholesterol, vitamin D etc. 🧪 . . After a year of pro-metabolic eating, I was interested to see if the changes I’d made would show up, along with the addition of nutrient dense foods (liver, red meat, seafood, eggs, butter, raw milk). However, one area where I’m not quite there is with energy levels. 😴 . . I’d had labs done a few months ago, so this report was interesting because I could really see some negative trends forming (my triglycerides had more than doubled since February and TSH has plummeted). 📉 . . I’ve been suspecting Magnesium deficiency for a while, as I’ve been taking my supplements along with a milk based breakfast (bad news for absorption!) and have started to get pins and needles, occasional ringing in the ears and a sense of low resilience to stress. Does this sound familiar to anyone? 🤔 . . In @drjamesdinic and @siimland new book, The Mineral Fix, they discusses how low magnesium levels are associated with poor cardiovascular health, raised triglycerides and even insulin resistance. . . The @realfoodgangstas have also been posting about the connection between Magnesium deficiency, high cholesterol and low thyroid on their stories. . . Health really is a journey and acquiring more knowledge allows us to piece it all together. Will be re-testing cholesterol and thyroid levels in a few weeks, so it’ll be interesting to see if magnesium was the missing piece in the puzzle. 🧩 . . In my next post, I’ll share a few tips for optimising magnesium intake. 💎 . . Do you ever get your liver, cholesterol or hormone levels tested? 🔬
Is the raw carrot salad part of your daily routine Is the raw carrot salad part of your daily routine? 🥕 . . For anyone looking for some hormonal balance or to combat the effects of oestrogen dominance (think high stress and irritability, especially if you don’t have a daily BM or multiple 💩), including a raw carrot salad can be really helpful by: . . ✅ Supporting the liver to ensure that oestrogen isn’t reabsorbed from the gut, (reabsorption places the liver under extra burden as it has to reprocess the hormones it previously excreted for elimination) . . ✅ Supporting gut health by binding to and drawing out endotoxins (produced in states of dysbiosis, so if you experience SIBO or wind, this could be good to try) . . ✅ For anyone experiencing constipation, the raw carrot salad certainly gets things moving! . . The carrot fibres can bind to both estrogen and endotoxins in the gut, preventing the recirculation of toxins. 🦠 . . The Recipe: ✨ . 1-2 carrots - grated or peeled 1 tsp of apple cider vinegar 1 tsp of MCT oil (or extra virgin olive oil) Pinch of mineral/sea salt . . Tips: ✨ . Grating the carrots into strands and then roughly chopping up with a pair of kitchen scissors can save a bit of time. . . Many people peel multiple carrots and then store them in a jar (in water) in the fridge for a few days, adding the remaining ingredients when they come to consume it. . . For more information, take a look at the work of Dr Ray Peat, the original raw carrot salad pioneer. 👏 . . Have you tried it? Have you noticed any changes since making it part of your routine? 🥕
A quick lunch bowl of nutrient dense chicken liver A quick lunch bowl of nutrient dense chicken liver, lightly fried with oregano and thyme. 🌿 . . A boiled egg, heated for 5 minutes just to cook the white. 🍳 . . Plus lettuce, beetroot and raw butter. ✨ . . For dessert, I'll follow this up with some mango, raw honey, goats yogurt and collagen powder. 🥭 . . Have a lovely week all, have been a little quiet on here recently, studying for an exam, attending nutrition clinic days and writing assignments. Hope to post a bit more on here soon 💚
Here's this week's food haul and where I've been f Here's this week's food haul and where I've been focusing, nutrient wise. 🍉 . . Has anyone else found themselves reducing their starch intake with the warmer weather? 🌷 . . Whether it’s the impact of starches feeding detrimental bacteria producing endotoxins or if the warmer weather has encouraged a higher intake of fruit, I no longer have a taste for cooked parsnip, carrot or sweet potato. 🍠 . . I still have some starch, in the form of homemade sprouted buckwheat soda breads and really well boiled potatoes, but usually just a few times a week. 🥔 . . With dinner, I’ll often add white rice, pre-soaked, simmered for 5 mins, drained and cooked with fresh water. A tip from the @strong.sistas to remove 70% of the arsenic content. 🍚 . . This week’s food haul is all about the fruits and consuming adequate levels of potassium. I've felt more hydrated with clearer thinking, eating this way. 💦 . . Plenty of mango, papaya and watermelon. I’ll stew apples, pears and plums, as I do much better with these cooked. 🍐 . . I’ve even added in dates and prunes. Sometimes I’ll have these with unpasteurised cheese, as a snack in the afternoon. 🧀 . . Great for keeping elimination regular too. 💩 . . I’m still enjoying a mix of nutrient dense meats, fish and seafood (prawns and oysters). Plus raw A2 milk as part of a morning smoothie. 🥛 . . I've also focused on vitamin A in the form of chicken and lambs liver, making sure to consume weekly. 🐏 . . My skin did flare up a month ago and I never quite found the cause. I did wonder about eggs and am doing much better with duck eggs. 🥚 . . I also cut out honey and other high salicylate foods, but I’m unsure if that’s my trigger. I added honey back in yesterday and so far, no reaction.🍯 . . I gave bee pollen a go too - just a few tiny beads, but my throat swelled so that was a no! It’s interesting that pollen is such a strong allergy for me. 🐝 . . The sun has helped massively. Getting full spectrum sunlight and plenty of natural vitamin D has really started to heal it. ☀️ . . Does anyone else feel completely relaxed, when laying out in the sun? To me at least, it really is like nature’s tranquilliser. 🏝 . . Happy Friday all 💚
Have you tried tapioca pearls? They make for a ric Have you tried tapioca pearls? They make for a rich and creamy breakfast or dessert. 🍧 . . To make, I soaked a cup of tapioca pearls for several hours, then rinsed well.🚰 . . Bring to the boil and do a high simmer (I chose to cover in A2 Jersey milk) until soft (10-30 mins depending on soaking time and size of the pearls). Stir continuosly otherwise they'll burn on the bottom of the pan.👩‍🍳 . . Add in 2 whisked eggs a few minutes before the end.🥚 . . Leave to cool in the fridge. . . For breakfast, I topped with goats yogurt, papaya and maple syrup. 🍁
This year's Easter eggs came in the form of freshl This year's Easter eggs came in the form of freshly laid duck eggs from my parent's farm. 🐣 . . I've actually been avoiding eggs for the last few weeks as my skin flared up again, but taking out the eggs made little difference. . . So I'm reintroducing eggs by switching to duck eggs. They are considered to be less allergenic than hen eggs and a lot of people with egg allergies do better with duck eggs due to the proteins in the egg whites. 🥚 . . This is lunch with well-boiled potatoes, sprouted buckwheat soda bread, Guernsey butter, lettuce, parmesan cheese and poached duck eggs. 🦆 . . I'll have a few poached pears and maple syrup for dessert. 🍐 . . My skin has shown a big improvement over the weekend, after soaking in the vitamin D rays. Vitamin D is great for regulating the immune system as well as improving the species of bacteria that live in the gut. I sometimes wonder if it has a sterilising effect on any less desirable strains of bacteria or fungus that live on the skin itself.☀️ . . Have you tried duck eggs?
When I spend time in the sun, I often reach for a When I spend time in the sun, I often reach for a lycopene rich fruit to protect my skin from free radical damage. ⚡️ . . Lycopene also offers some protection against the sun’s UV rays and works best in combination with carotenoids. Papaya contains both of these. Watermelon and carrot is another good choice, along with a source of protein. 🍉 . . There have been quite a few studies looking at lycopene and it’s ability to reduce severe skin reactions from sun exposure. 8-16 mg a day is considered beneficial. ☀️ . . Foods rich in lycopene: ✨ . Tomatoes Guava Watermelon Papaya Pink grapefruit . . Foods rich in carotenoids: ✨ . Cantaloupe melons Mangoes Papaya Carrots Sweet potatoes . . I’d much rather enjoy the morning sun with a food source of lycopene, then cover up later on, than use chemical laden sunscreens, all of which end up being absorbed through our skin and processed by our livers. 👎 . . These natural options won’t suddenly give you SPF 30 level protection, but you might see some improvements if you’re sensitive. Additional benefits can be seen alongside a low PUFA diet (brown skin spots are often associated with lipid peroxidation from diets rich in PUFAs from processed oils). . . Do you use any form of natural sun protection? ☀️ . . Lycopene sources for further reading: 🍅 . PMID: 20854436 PMID: 26664697 PMID: 20637178 PMID: 16465309
This is one of my favourite zinc and selenium rich This is one of my favourite zinc and selenium rich soups ✨ . . It's quick to prepare and made with leftover chicken breast, frozen prawns, rice (already prepped), spring onions and RO water (or any good filtered water). Heat in a pan and top with herbs. 🌿 . . It's great to have some good protein and carb sources in the fridge, ready to put together for busy days. . . I'll often have a bowl of steamed rice in the fridge - as long as it's cooled within the hour, it'll last for days. I'll usually prep some potatoes too or make a big batch of mash, ready to reheat or add into soups. 🥘 . . I like try to either have leftover meat from the evening before or have meat balls, cooked chicken breast or thighs to hand, plus seafood, ready to enjoy a balanced meal of protein and carbs. ⚖️ . . For myself, not having those staples in the fridge is where it all goes wrong. There's nothing worse than getting hungry and snacking on a few bits that leave you hungry an hour later. . . For dessert or breakfast, I like to have some stewed fruit on hand or a ripe mango or papaya. 🥭 . . What are your favourite go to items in the fridge?
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