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The weekends are made for delicious breakfast comb The weekends are made for delicious breakfast combos ๐Ÿ’š . . Lightly scrambled eggs, fresh strawberries, crรจme fraiche, Greek yogurt and local raw honey, providing a nutritious balance of slow release proteins (from the casein in the yogurt) healthy fats and simple sugars, loaded with vitamins, minerals and antioxidants. ๐Ÿ“ . . As the weather has got warmer, I've preferred egg and fruit combos, in favour of starches. Too much starch in the diet can feed the less favourable species in our gut, leading to mood issues, digestive issues and even inflammation. ๐Ÿ”ฅ . . Many of the studies finding that sugar is bad was actually done using starch, so perhaps a better conclusion is that starch can be problematic! ๐Ÿง . . Simple sugars digest quickly, whereas starch is much slower to break down, providing a food source and much fermentation (leading to flatulence). ๐Ÿ’จ . . Consuming simple sugars in the form of fruits, honey and maple syrup, alongside easy to digest protein (think eggs, cheese, yogurts etc) with a little fat, provides a great combo to keep blood sugar stable. โš–๏ธ . . Happy weekend all ๐Ÿ’š
Chlorophyll is amazing when applied directly to th Chlorophyll is amazing when applied directly to the skin. ๐Ÿ’š . . For anyone experiencing hay fever related hives, I'd encourage you to try it. Chlorella is the only thing that's stopped my itching, when not even aloe would help. ๐Ÿ”ฅ . . Since finding out that it can be applied topically, I've been really impressed with the results. โญ๏ธ . . It's hydrating to the skin and full of antioxidants. It's supposed to help with skin elasticity and is great after a few hours in the sun. โ˜€๏ธ . . It works well as a mask. Anything containing chlorophyll will provide the same effect. Some people even apply celery pulp but chlorella powder is a good concentrated source. ๐ŸŒฟ . . Mix half a teaspoon of each of the following and apply for 10-15 mins: . โœ… Chlorella powder โœ… Raw honey โœ… Plain yogurt . Note that people can occasionally be allergic to chlorella, so test first. . . You can also mix with a tiny bit of water and dab onto the skin with a tissue. ๐Ÿ’ฆ . . If possible, look to obtain chlorella from non polluted areas, as some can contain heavy metals. Hawaii is considered a better source. ๐ŸŒŠ . . Does anyone else use chlorophyll as part of their beauty regime? โœจ
Thick, creamy, tangy and refreshing first thing. ๐Ÿ‹ . . This is my go-to tart filling for dinner parties or one of my favourite ways to start the day. ๐ŸŒ… . . Makes 2-3 desert pots ๐Ÿง . . Zest from 2 lemons Juice from 2 lemons 40g butter 3 eggs (whisked) 50-100g of unrefined sugar / maple syrup . . Heat up in a saucepan on a low to medium heat, stirring continually until it thickens. Usually around 5 mins. ๐Ÿ‘ฉโ€๐Ÿณ . . Leave to cool in the fridge and enjoy with yogurt and maple syrup. ๐Ÿ . . Play around with the ratios of fat and sugar. Lemon and eggs are the main ingredients here, so the recipe is pretty versatile. ๐Ÿ’š
Are you taking magnesium alongside dairy? As littl Are you taking magnesium alongside dairy? As little as 50ml of milk can outcompete magnesium for absorption, as the body prioritises the uptake of calcium. ๐Ÿฅ› . . This was how I got myself into a state of magnesium deficiency, by taking supplements with a breakfast containing raw milk or goats yogurt. I couldnโ€™t understand why my legs were tingling and I was waking up with pins and needles, despite supplementing with 400-600 mg a day. ๐Ÿ’Š . . In times of high stress and intense exercise (through sweating) our need for minerals increases as we burn through magnesium at a higher rate. ๐Ÿ”ฅ . . Calcium can also impair zinc, copper and iron absorption. This is particularly relevant at dinner time, if youโ€™re having ice-cream for dessert every night (yes, I did this last summer!) it can contribute to deficiencies. ๐Ÿจ . . Splitting your dose of magnesium (or any nutrient) throughout the day is always a good strategy to absorb more, as there is only so much that can be absorbed in one go. I like to take 200 mg of magnesium glycinate, 2 or 3 times a day. โณ . . Foods containing vitamin C and B vitamins (especially B6) can increase absorption, helping magnesium to get into the cells. Sodium, potassium and vitamin D are useful too (ALWAYS from foods - you donโ€™t want to be supplementing some of these). ๐Ÿฅ— . . Taking magnesium with a small meal containing fruit could be beneficial (vitamin C, potassium, B6). ๐Ÿฅญ . . โš ๏ธ Itโ€™s worth noting that magnesium and meat isnโ€™t a good combo, as magnesium has an alkalising effect in the stomach and can impair the breakdown of protein. ๐Ÿฅฉ . . Signs of a magnesium deficiency: ๐Ÿ’Ž . . Muscle cramps and tingling Eyelid twitching Irritability, anxiety, fatigue A quivering tongue, when stuck out fully Ringing in the ears Nausea Poor resilience to stress . . For some people, magnesium can be stimulating (improving focus and concentration). It might be worth experimenting with the time of day you take it, as personally, if I supplement in the evening, it would have a negative impact on my sleep, but for others, it can really help. ๐Ÿ’ค . . Do you take magnesium? How have you found it? ๐Ÿ’Ž . . (Not medical advice)
A medium pear contains 17% of our copper requireme A medium pear contains 17% of our copper requirement. ๐Ÿ”ธ . . They're also delicious when ripe and make for a great non starchy smoothie base. ๐Ÿฅ› . . I've swapped my usual banana for a ripe pear, creating a lovely sweet fruity flavour. ๐Ÿ . . The smoothie contains: โœจ . Raw A2 Jersey milk Goats whey powder Collagen powder Baobab powder Large ripe pear (or 2 small ones) A pinch of sea salt . . The sea salt is added for hydration as well as being mineral rich. ๐Ÿ’Ž . . Baobab is a great source of whole food vitamin C (unlike ascorbic acid which depletes the body of vitamin C). ๐Ÿ’ . . Whey powder provides protein, to balance out the sugars from the smoothie. โš–๏ธ . . However, whey is rich in the amino acid tryptophan which can be inflammatory, so I balance this out with a scoop of collagen powder (containing the amino acid glycine). . . I'd prefer to use casein, which has a slower protein release, but I'm yet to find an A2 variety in the UK. Casein is the main milk protein that people have allergies to. Casein from sheep or goats would be ideal. ๐Ÿ . . I used to avoid pears as tropical fruits are encouraged over apples and pears in the Ray Peat community, but I've found myself enjoying them more and more. I haven't noticed any particular side effects. I always peel and core them though and consume them away from meat. . . What's your take on pears? Do they work for you? . . Have a great Friday all ๐Ÿ’š
Homemade pate ๐Ÿ‘ฉโ€๐Ÿณ For quick lunches, snack Homemade pate ๐Ÿ‘ฉโ€๐Ÿณ For quick lunches, snacks and sometimes breakfast, this nutrient dense food is made from pan fried chicken liver, spring onions, herbs and plums. ๐Ÿ‘ . . I recently tried out the Blood Type Diet for part my nutrition course. Sadly this meant giving up dairy for a few weeks, but it did introduce me to the joys of pate for breakfast. ๐Ÿ™Œ . . So delicious on gluten free bread or rice crackers at a push. . . The pate is even more delicious when mixed with some raw cream. ๐Ÿ˜‹
One of my favourite broths: chicken thighs, oyster One of my favourite broths: chicken thighs, oysters and portobello mushrooms, leeks, watercress, unpasteurised butter and sea salt. โœจ . . I've recently added in some well cooked leeks, greens and mushrooms and enjoy the variety that this brings. ๐Ÿฅฌ . . Through experimentation, I've found that I tolerate Portobello and oyster mushrooms well, but not the standard white button mushrooms. Even after boiling for 2-3 hours, as advocated by Ray Peat, I'll still react. So it's worth seeing if different types work for you. . . I don't know why, whether the fancy mushrooms are grown in better conditions or if it's down to the individual species. ๐Ÿ„
Ever wondered what impact movement has on blood gl Ever wondered what impact movement has on blood glucose?๐Ÿšถโ€โ™€๏ธ . . The first graph shows the effects of a glass of raw Jersey milk with a tablespoon of maple syrup, right before a supermarket trip. ๐Ÿ›’ . . Walking up and down the aisles carrying a basket, meant that the glucose goes straight to the muscles to be used. ๐Ÿ’ช . . The sweet beverage was higher in carbohydrates and being inactive led to a small spike. ๐Ÿ“ˆ . . A reminder to balance carbohydrates out with protein in order to maintain stable blood glucose. โš–๏ธ . . This could look like a piece of cheese beforehand. ๐Ÿง€ . . Thanks to @glucosegoddess for her app ๐Ÿ™
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 ๐Ÿ’ . . Ingredients: โœจ . . 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: โœจ . . 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 syrupโ€จ5. 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 ๐Ÿ™
Do you ever get labs done? Iโ€™m a big fan of chec Do you ever get labs done? Iโ€™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. Iโ€™ve been trying out the @elevateme.ai report. ๐Ÿค“ . . 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. ๐Ÿงช . . After a year of pro-metabolic eating, I was interested to see if the changes Iโ€™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 Iโ€™m not quite there is with energy levels. ๐Ÿ˜ด . . Iโ€™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). ๐Ÿ“‰ . . Iโ€™ve been suspecting Magnesium deficiency for a while, as Iโ€™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? ๐Ÿค” . . 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 itโ€™ll be interesting to see if magnesium was the missing piece in the puzzle. ๐Ÿงฉ . . In my next post, Iโ€™ll share a few tips for optimising magnesium intake. ๐Ÿ’Ž . . Do you ever get your liver, cholesterol or hormone levels tested? ๐Ÿ”ฌ
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