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When it comes to hydration, electrolytes are key. When it comes to hydration, electrolytes are key. It’s well known in sports nutrition, that downing water is likely to leave you more dehydrated and rehydration sachets are big business. πŸ₯΅ . . Electrolytes are essential minerals, such as sodium, potassium and chloride. They help our cells to absorb and regulate fluids. πŸ’¦ . . The popular β€˜Adrenal Cocktail’ is a great way to stay hydrated, as fruits are a rich source of electrolytes, whilst providing the adrenals with vitamin C. πŸ’ . . Typically, the Adrenal Cocktail features 125 ml / 4oz Orange Juice, 1/4 tsp Cream of Tartar and 1/4 tsp of Sea Salt. 🍹 . . Sometimes Cream of Tartar is substituted for 250 ml / 8 oz of Coconut Water. I prefer this approach, as Cream of Tartar can be very dehydrating to our skin and bowel. 🏜 . . The idea is to provide a balance of sodium and potassium in the following ratio: βš–οΈ . 375 mg of Potassium 460 mg of Sodium
60 mg of Wholefood Vitamin C (never ascorbic acid) . . ✨My favourite recipe featuring freshly squeezed pink grapefruit. ✨🍊 . 100 ml Sparkling Water 1/4 tsp Icelandic Sea Salt (or any mineral salt) 1/2 Pink Grapefruit (juiced) 250 ml Coconut Water 1 tbsp Maple Syrup . . Add the mineral salt into the sparkling water and stir until it fizzes and dissolves. Then add everything else. πŸ‘©β€πŸ³ . . ✨ This provides: ✨ . 620 mg of Potassium 650 mg of Sodium 42 mg of Vitamin C . . The maple syrup provides 1 mg (53% RDA) of Manganese, a powerful antioxidant that boosts the metabolism, relieves inflammation and can support the thyroid (it’s a component of thyroxin). 🍁 . . If you’d like more vitamin C, add the juice of a lime or consume the whole grapefruit. πŸ‹ . . ⚠️ Note: If you are on any kind of medication, check that it’s safe to consume grapefruit first, as grapefruit contain an enzyme that blocks the pathway in which most drugs are metabolised. This can lead to toxic amounts of the drug in circulation or prevent absorption. πŸ’Š . . Have you tried the Adrenal Cocktail? What’s your favourite version?🍹
Sometimes getting enough protein at lunchtime can Sometimes getting enough protein at lunchtime can require loads of prep, so here's a quick example of how to get 35-40 grams. πŸ’ͺ . . Best of all, it's quick to prepare! πŸ’₯ . . 1/2 pot of cottage cheese (25 g) Tin of oysters (10 g) Slice of hard goats cheese (5 g) . . Strawberries and olives too, followed by honey, yogurt and cherries for dessert. πŸ’ . . What's your favourite quick lunch?
Have you tried Rooibos tea for hay fever? It conta Have you tried Rooibos tea for hay fever? It contains the bioflavonoids rutin and quercetin, which can block the release of histamine from mast cells. πŸ₯€ . . Pollen season has been bad this year, especially moving to the middle of the countryside and getting coated in grass pollen daily. 🌳 . . Rooibos tea with anti-inflammatory fresh ginger slices have become my go-to for relieving hay fever naturally. 🌸 . . I've tried quercetin supplementation and find that the normal 500 mg doses are too strong for me, leaving me tired and slow. 🐒 . . The smaller doses from this caffeine free tea, leave me hive free and feeling calm within 30-30 mins. πŸ§˜β€β™€οΈ . . And yes, getting to the root cause and providing the body with enough bioavailable copper and retinol, to break down DAO is ideal, but despite eating regular liver and oysters, I'm not there yet. So this is what works for me. . . The tea is great as an adrenal cocktail, with added mineral salt, orange juice (or coconut water) for potassium and a drop of maple syrup for extra minerals. πŸ’Ž . . Let the tea and ginger brew for 5 mins before adding the other ingredients. 🍡 . . Is anyone else struggling with hay fever this year? πŸƒ
Starting the day off with eggs, cherries and a rip Starting the day off with eggs, cherries and a ripe peach, topped with Icelandic salt and maple syrup. 🍁 . . One of my favourite breakfasts. . . For anyone who struggles with breakfast, particularly having an appetite for protein first thing, I recommend trying eggs covered in maple syrup and sea salt. The sweetness really helps. 🍯 . . The fruit provides a quick source of simple sugars that are quickly broken down, ready to replenish those deleted glycogen stores. πŸ’ . . And then coffee. I still enjoy it blended with butter, collagen and honey. β˜•οΈ
Swapping whey powder for Greek yogurt, provides a Swapping whey powder for Greek yogurt, provides a slow release of protein over 6-8 hours*, instead of 2-3. ⚑️ . . Whey powder is known for creating an insulin spike, as well as being high in the amino acid, glutamic acid. This is associated with inflammation. If you consume whey, be sure to add some collagen powder alongside it, for the balancing effect of glycine. βš–οΈ . . Both cottage cheese and Greek yogurt are a great source of casein, if you'd like a whole food source and they taste delicious in a smoothie. πŸ“ . . Recipe: ✨ . 250 ml raw milk 1/2 banana 1/2 cup strawberries 1 tsp camu camu 100 ml Greek yogurt 50 g cottage cheese (optional) 2 tbsp maple syrup . . Blend on high for 20 seconds. . . @mtcapra sells good quality A2 casein powder in the US. I'm yet to find an A2 source available in the UK. 🐐 . . *Note that I'm not advocating only having a smoothie in 6-8 hours! If you're eating prometabolically, this makes for a good mid morning snack, then I'd have lunch as normal. I find that my energy levels are improved in the afternoon, as the energy from the casein is digested and released. 🏹 . . Has anyone else noticed the difference between consuming whey Vs casein?
The weekends are made for delicious breakfast comb The weekends are made for delicious breakfast combos πŸ’š . . Lightly scrambled eggs, fresh strawberries, crΓ¨me 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. πŸ“ . . 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. πŸ”₯ . . 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! 🧁 . . Simple sugars digest quickly, whereas starch is much slower to break down, providing a food source and much fermentation (leading to flatulence). πŸ’¨ . . 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. βš–οΈ . . Happy weekend all πŸ’š
Chlorophyll is amazing when applied directly to th Chlorophyll is amazing when applied directly to the skin. πŸ’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. πŸ”₯ . . Since finding out that it can be applied topically, I've been really impressed with the results. ⭐️ . . 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. β˜€οΈ . . 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. 🌿 . . Mix half a teaspoon of each of the following and apply for 10-15 mins: . βœ… Chlorella powder βœ… Raw honey βœ… 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. πŸ’¦ . . If possible, look to obtain chlorella from non polluted areas, as some can contain heavy metals. Hawaii is considered a better source. 🌊 . . Does anyone else use chlorophyll as part of their beauty regime? ✨
Thick, creamy, tangy and refreshing first thing. πŸ‹ . . This is my go-to tart filling for dinner parties or one of my favourite ways to start the day. πŸŒ… . . Makes 2-3 desert pots 🍧 . . 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. πŸ‘©β€πŸ³ . . Leave to cool in the fridge and enjoy with yogurt and maple syrup. 🍁 . . Play around with the ratios of fat and sugar. Lemon and eggs are the main ingredients here, so the recipe is pretty versatile. πŸ’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. πŸ₯› . . 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 couldn’t understand why my legs were tingling and I was waking up with pins and needles, despite supplementing with 400-600 mg a day. πŸ’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. πŸ”₯ . . Calcium can also impair zinc, copper and iron absorption. This is particularly relevant at dinner time, if you’re having ice-cream for dessert every night (yes, I did this last summer!) it can contribute to deficiencies. 🍨 . . 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. ⏳ . . 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 don’t want to be supplementing some of these). πŸ₯— . . Taking magnesium with a small meal containing fruit could be beneficial (vitamin C, potassium, B6). πŸ₯­ . . ⚠️ It’s worth noting that magnesium and meat isn’t a good combo, as magnesium has an alkalising effect in the stomach and can impair the breakdown of protein. πŸ₯© . . Signs of a magnesium deficiency: πŸ’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. πŸ’€ . . Do you take magnesium? How have you found it? πŸ’Ž . . (Not medical advice)
A medium pear contains 17% of our copper requireme A medium pear contains 17% of our copper requirement. πŸ”Έ . . They're also delicious when ripe and make for a great non starchy smoothie base. πŸ₯› . . I've swapped my usual banana for a ripe pear, creating a lovely sweet fruity flavour. 🍐 . . The smoothie contains: ✨ . 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. πŸ’Ž . . Baobab is a great source of whole food vitamin C (unlike ascorbic acid which depletes the body of vitamin C). πŸ’ . . Whey powder provides protein, to balance out the sugars from the smoothie. βš–οΈ . . 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. 🐐 . . 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 πŸ’š
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