Green Beans and Bacon ๐Ÿฅ“

Looking for a nice way to spice up steamed green beans ? Look no further, bacon and fresh parsley give them a nice upgrade ๐Ÿฅฐ

I always love the smell of bacon and itโ€™s really important to find an uncured sugar free one from pasture raised pigs that are need a species appropriate diet, I really love Northstar Bison, and you can get yours 10$ off using my link ๐Ÿฅ“๐Ÿ‘๐Ÿป

To make 2-3 servings you need:

2 slices of bacon

1 pound of Green beans, trimmed

Onion ๐Ÿง…

Parsley ๐ŸŒฟ

Flaked sea salt ๐Ÿง‚

And optimally butter ๐Ÿงˆ

Now letโ€™s get cooking ๐Ÿณ

Start by trimming your green beans and either blanch them or steam them. They using need to cook 8-10 minutes!

While those are cooking, dice the bacon slices and fry them until crispy brown, you can optionally add in diced onion ๐Ÿง…

When the beans are cooked, drain the water. Now you can either throw them into the pan with the bacon (so that they can pick up some flavor), or you can remove the bacon from the pan and add it into the pot. Add the chopped parsley and sea salt and toss. Either way, itโ€™s delicious ๐Ÿคค

If you can tolerate butter, I highly recommend you throw on some garlic butter (recipe here) and serve with your favorite main course!

We love it with steaks, pork medallions or chicken legs ๐Ÿ˜

Functional Friday: Is your body stressed?

Welcome to Functional Friday ๐ŸŒˆ a series I have created to help everyone decipher their lab work and gain some clues where your body may need support. As a certified functional blood chemistry specialist, I hope to explain topics so that you all can understand, if you have any topic requests, feel free to comment below ๐Ÿ™Œ๐Ÿป

As with all my posts, I want to point out that this is not medical advice, I donโ€™t know your personal situation so please always check with your provider if you have concerns or questions!

To check out previous posts, like assessing B9/B12 or copper/vitamin A/zinc/iron or B6 need, check out the Functional Friday page ๐Ÿ“„

Today, I will be addressing a few markers found on the Complete Metabolic Panel which most people have run every year by their doctors. It is a very handy and can give a lot of clues about your health status. Today we will be (using it to assess if your adrenals are stressed by) looking at your electrolytes (mainly sodium and potassium).

To assess these markers, itโ€™s essential that you are not dehydrated, you can check this by looking at albumin which is also on the complete metabolic panel. If albumin is over 4.8, you are most likely dehydrated and your electrolyte markers may be falsely elevated due to hemoconcentration (less water/blood volume= higher concentration or minerals). Since both sodium and potassium are affected by hemoconcentration, you can still look at the ratio to unravel some clues.

Your adrenals are your bodies electrolyte balancers and if they are overburdened ie stressed, homeostasis is not achieved and it will show up in your blood work.

Particularly sodium and potassium have to be properly balanced since they run sodium-potassium pumps throughout the whole body which regulate almost every metabolic process including the transfer of nutrients across those cell membranes.

A sodium potassium pump at work- sodium is in the interstitial fluid while potassium is found inside the cell. The transport is facilitated by a concentration gradient.

Sodium is mainly an extra cellular mineral and also affects blood volume (where sodium goes, water follows). This can impact blood pressure, leading the the myth that excess sodium in the diet can cause high blood pressure. In reality, our dietary intake or both sodium and potassium do very little to our blood levels of the minerals, which are mainly influenced by aldosterone. When aldosterone becomes disregulated, so do the blood mineral levels. Severe examples of this are kidney disease and diabetes.

The functional range for sodium is 137-143 and most balanced bodies have a sodium range they like to sit at. For me, my sodium is typically 140 and doesnโ€™t really budge.

98% of our potassium levels are found inside our cells making it a primarily intracellular electrolyte! In addition to working with sodium to power the Na/K pumps, it plays an important role in muscle and nerve function.

The optimal functional range for potassium is 4-4.5. Since potassium is an intracellular electrolyte, you can see that the amount in the blood is a lot smaller than sodium which is primarily extracellular.

Aldosterone is a hormone that works with the kidneys to regulate the sodium and potassium levels through retention or excretion in the urine. Itโ€™s also how the body regulates blood pressure.

In a healthy balanced body, potassium and sodium levels should โ€œline upโ€ meaning that either both are at the end of the normal range, both are in the middle, or both are at the top. This is important since the two work together to power the sodium-potassium pumps found on every cell. If they donโ€™t exist in the correct balance, problems can occur.

If itโ€™s high, youโ€™ll retain sodium (and water) and excrete potassium. You can tell if you have high aldosterone activity if your sodium is higher and your potassium level is lower (sodium is being retained, potassium is excreted).

A striking example of sodium and potassium pulling apart!

High aldosterone correlates with excess adrenal activity, indicting that there is something stressing the body. This can be anything from mental or emotional stress, to be eating inflammatory foods, unbalanced blood sugar, heavy toxin loads or infections. Regardless of stressor, your adrenals react the exact same way- they release cortisol. High amounts of stress result in excess cortisol being released by the adrenals (meaning they have more work). Another common side effect of high cortisol is weight gain on the stomach and face!

Low aldosterone shows up as low sodium and high potassium levels and also mean that the adrenals arenโ€™t performing as they should. If you are chronically stressed, your adrenals become burned out. Sluggish adrenals arenโ€™t able to produce enough aldosterone to balance mineral levels leading to low sodium/high potassium.

Although not a perfect example, in this case you can see elevated potassium and sodium levels on the lower end (since the patient was dehydrated, sodium would be even lower). The two markers are pulling apart showing low aldosterone activity!

To sum up, if there is asymmetry in the Na/K ratio, it is possible that your adrenals are stressed.

What can I do?

If youโ€™re reading this and it sounds like you, itโ€™s best to listen to your adrenals and help them calm down or speed up before other things begin to become unbalanced. Adrenals are a foundational organ, and are critical for energy metabolism. If you have hyperactive adrenals (high aldosterone) they will eventually burn out and become sluggish (low aldosterone)!

Luckily, adrenals are very responsive and should be able to recover if you nourish them.

First and foremost, your adrenals start to panic if youโ€™re not consuming enough calories, particularly protein and fat. A good starting place would be to emphasize eating high quality animal protein with every meal and to supplement with collagen peptides. These can be stirred into coffee or made into a smoothie with cacao powder, stevia, nut butters, and coconut milk for example.

Itโ€™s also a good idea to get an idea of how much youโ€™re eating, a lot of the time, itโ€™s less than we think or the nutrient density isnโ€™t very high. Focus on adding in highly nutrient dense foods to nourish yourself. Your adrenals will thank you!

Your first meal should ideally be protein, fat and fiber heavy (like most meals), you can check out my guide to breakfast here !

Fat, fiber and protein are critical for stabilizing your blood sugar, as dips and spikes are an additional stress on the adrenals.

Like I mentioned earlier, you cannot balance sodium and potassium levels by eating more or less in your diet but that doesnโ€™t mean that you should not be consuming high quality sea salt and electrolyte blends, especially if youโ€™re on a lower carb diet.

My favorite electrolyte supplement is LMNT and I use plenty of sea salt in my cooking! You can get LMNT at a discount using the hyperlink!

Your adrenals also need plenty of vitamin C to be happy, which is best obtained in its raw food form, not as ascorbic acid. Food sources include broccoli, brussel sprouts, lemons, and bell peppers. Challenge yourself to incorporate those into your meals.

I really like camu camu powder or acerola cherry powder for this ๐Ÿ’

Organic Vitamin C by Cytoplan is a great option, itโ€™s food based and contains bioflavonoids and phytonutrients to help your body utilize it!

Jigsaw Health also makes a product called Adrenal Cocktail which contains sodium, potassium and vitamin C to nourish your adrenals. It is recommended to drink this daily (even for healthy people).

There are also many recipes online to make your own, but beware, most use sugary beverages like orange juice or coconut water or lack one of the components (Vitamin C, Na, K).

Some people who struggle to consume enough fat and protein can benefit from adding some fat and collagen peptides and make it into a yummy morning ritual.

I like this recipe: mix everything or blend with ice for a slushy

  • 2000-4000 mg Vitamin C Powder
  • Stevia to taste
  • Fresh squeezed lemon juice to taste
  • 1 cup coconut milk, unsweetened
  • 1 scoop vanilla (or unflavored) collagen
  • 1/4 tsp cream of tartar for potassium
  • 1/4 tsp sea saly or pink Himalayan salt for sodium

Essential Fatty Acids are also critical and can be found in small fatty fish, like sardines and mackerel, salmon, grass fed meats, butter, eggs, and some nuts and seeds. You can also supplement with cod liver oil, my favorite is Rositas!

Magnesium is very important too, as it plays a role in almost every enzymatic reaction in the body! Due to modern agriculture, we are almost all depleted in magnesium and need to supplement. Diet usually is not adequate. I like Pure Encapsulations Magnesium Glycinate which also has relaxing properties. Food sources include cacao, almonds, leafy vegetables, pumpkin seeds and avocado!

B Vitamins, especially B3, B5, B6, also play a big part in regulating the adrenal cascade, which can be found in all animal products and leafy greens. I really like Biotics B complexes as they are not petroleum based and in bioavailable forms!

  • B3 (Niacin) meat, seafood, avocado, nuts, liver
  • B5 (Pantothenic Acid) seafood, eggs, meat, mushrooms, dairy
  • B6 (Pyridoxine) seafood, chicken abs dairy

Lifestyle is also incredibly important for adrenal health. Make it a goal to move your body daily (ideally not a super intense workout since that can temporarily stress your adrenals), via gentle movement like yoga, walking and some weight training!

Sleep is also critical, so please make it a priority to sleep 7-9 hours and have a set routine. In the morning when you wake up, go outside and let your body see the light to establish a healthy circadian rhythm โ˜€๏ธ sunlight throughout the day is also super nourishing for your mitochondria and adrenals! I like to wear blue light blockers after sunset so that my circadian cycle isnโ€™t interrupted!

Itโ€™s also helpful to take some time during the day to breathe and focus on yourself. This doesnโ€™t have to be a formal meditation, but pausing throughout the day gives your body time to recalibrate. There is also a program called HeartMath that helps regulate your nervous system via breathing and continuous feedback based on heart rate variability!

Most of you will hate me for this, but please donโ€™t over-consume caffeine! When our adrenals are stressed, it seems like a good idea to grab a cup of coffee to temporarily boost our energy and focus, but thatโ€™s robbing even more energy from our poor adrenals. Try to minimize coffee to 1-2 cups in the morning and stick to green tea for the remainder of the day.

All in all, your adrenals need to feel safe to function optimally, and unfortunately, modern life has taken that safety from them. With time, nourishment and lifestyle changes, you can heal them, so show them some love โค๏ธ one step at a time, remember, you donโ€™t have to do everything but pick a few things to master and then add on! Consistency and patience is key!

Octopus Pasta Bowl a la Claudia ๐Ÿ™

Happy Wednesday ๐Ÿ˜‡ today Iโ€™m sharing another simple lunch pan that is thrown together in less than 20 minutes and makes a great healthy lunch ๐Ÿ˜

Actually my mom threw it together so shout out to her for getting in her healthy fats and omegas, proteins and veggies ๐ŸŒˆ

I also want to point out that she is so great at cutting vegetables and making them look neat, which is important since it helps stimulate her cephalic phase of digestion (the brain helps prepare the system to digest) ๐Ÿง 

Since itโ€™s summer, we are eating a lot more seafood since itโ€™s lighter, so please bare with me, the winter will feature more meaty recipes ๐Ÿ˜‹

Todays bowl features miracle noodles which are one of my favorite pasta swaps, in addition to canned poached octopus, juicy zucchini, bell pepper, fresh herbs and arugula all married together in a tomato sauce and plenty of olive oil ๐Ÿซ’

For one bowl you need:

1 package of miracle noodles ๐Ÿœ – zoodles could work too โ˜บ๏ธ

1 small zucchini ๐Ÿฅ’

1 bell pepper ๐Ÿซ‘

Arugula ๐Ÿฅฌ

Basil ๐ŸŒฟ

Onion ๐Ÿง…

Tomato sauce ๐Ÿฅซ

1 can of octopus ๐Ÿ™ or you could substitute shrimp or scallops (any seafood you like)

Garlic powder, salt and pepper ๐ŸŒถ

Extra Virgin Olive Oil ๐Ÿซ’

How to:

Start by sautรฉing the onion and the finely chopped zucchini and bell pepper in olive oil. When that has a nice texture, throw in the miracle noodles and season with salt, pepper, and garlic powder.

Pour on the tomato sauce and let it simmer, season again and add the basil and arugula.

Since the octopus is already cooked, throw on the octopus when everything else is ready to heat it up! Enjoy ๐Ÿคฉ๐Ÿ˜

Fried Zucchini ๐Ÿคค

Zucchini and tomato are still in season which means we have to get creative as our fridges fill ip ๐ŸŒˆ๐Ÿ˜

Since everything fried is yummy, we decided to bread the zucchini discs in a almond/coconut flour batter, and used coconut oil to get them crispy in the pan ๐Ÿ‘๐Ÿป

Remember- fried foods are only toxic if cooked in toxic oils! Fat isnโ€™t the problem- itโ€™s the type of fat that matters! Check out this post about healthy fats here!

If you donโ€™t like coconut oil you can use another Heat stable ancestral fat like lard or avocado oil!

We served this with homemade tomato sauce (recipe here) but you can use any other high quality tomato marinara (no seed oils or sugar)

If you love zucchini as much as we do- check out our zucchini fritters or hash ๐Ÿ™Œ๐Ÿป

To make 2 servings you need:

2 zucchini ๐Ÿฅ’

1 egg ๐Ÿณ

1/2 cup almond flour ๐ŸŒฐ

1/2 cup coconut flour ๐Ÿฅฅ

Salt, garlic and pepper ๐Ÿง‚๐Ÿง„

Coconut oil for frying ๐Ÿฅฅ

How to:

Cut the zucchini into discs and season them with salt, pepper and garlic powder. Heat up coconut oil in a pan, about 1/3 inch deep.

Next crack and scramble an egg to create an egg wash, and in another bowl mix the almond and coconut flours with spices, dip the zucchini into the egg and then into the flour mixture.

Transfer into the warm oil and fry for 5-7 minutes on each side or until crispy โ˜บ๏ธ

Serve with the tomato sauce or your other favorite sides! This makes a nice appetizer or a side for grilled mahi mahi, roasted chicken kabobs, or garlic butter pork tenderloins ๐ŸŒˆ

Functional Friday: Am I dehydrated ?

Welcome to Functional Friday where I use my knowledge as a functional blood chemistry specialist, to help you uncover what may be going on in your body! Like always, this is not medical advice, so please always verify with your practitioner โ˜€๏ธ

If you want to check out previous posts, check out the Functional Friday archives and feel free to comment if you have any requests for topics ๐ŸŒˆ

Now letโ€™s get started, todays topic is dehydration which is a bit more complex than not drinking enough water. Cellular hydration is dependent on a variety of factors and you can be dehydrated at a cellular level even though you are drinking plenty of water.

To assess cellular hydration, we need to look at a marker on the Complete Metabolic Panel called albumin.

Albumin is the bodies must abundant carrier protein and plays a big role in osmotic gradient, which makes it a good marker to assess hydration status. It helps to deliver water, fatty acids, minerals, hormones and other compounds across cell membranes using sodium potassium pumps which we will explore next week. If albumin cannot get into the cell, it cannot bring in water, and levels will build up in the blood while intracellularly the cell is depleted of nutrients and water.

The functional range for albumin is 4.3-4.8. Functional means that thatโ€™s the range win which the human body is healthiest, rather than the lab range which is the average of the population (not taking its health into account).

Since there is no known pathology that causes the liver to produce extra albumin, itโ€™s a good way to assess if youโ€™re dehydrated since higher levels will only show up if the blood is more concentrated (less water, therefore dehydrated). Hemoconcentration (Dehydration) can effect other markers on the panel, making some appear abnormally high/low or even abnormally normal.

Low albumin levels can occur if someone has liver pathologies or an infection/lots of inflammation. Pathologies like this in addition to dehydration can result in albumin that looks in range, could be a โ€œfalse normalโ€ since infection is pulling it down, and dehydration pulls it up, hence it looks like itโ€™s perfectly in range! Itโ€™s always important to look at the big picture, look at patterns and understand your body to spot places you may need some help.

I would like to add that since albumin is so critical for health and nutrient transport, the body will even break down its own muscle in times of famine to produce albumin.

What can I do?

If this sounds like you, itโ€™s a great idea to add electrolytes to your water to support your sodium potassium pumps to let albumin into the cell. Since albumin also binds to water, the cell will become hydrated intracellularly.

My favorite electrolyte product is LMNT which is a perfect blend of sodium, potassium and magnesium to power those sodium potassium pumps in appropriate ratios! I take up to 3 packets a day, since I live in a hot climate, sweat a lot and eat low carb.

I also make an effort to remineralize all the water I drink (we filter our water) with trace mineral drops since our soil is so depleted that our food no longer contains sufficient amounts of minerals.

If you simply drink plain, mineral/electrolyte free water, itโ€™s actually possible that youโ€™ll dehydrate yourself since youโ€™re diluting the sodium and potassium that is in your system. This can have serious consequences and is sometimes the reason why distance runners experience heart attacks towards the end of the race when their sodium and potassium levels are depleted (either via sweat or excess fluid intake).

If youโ€™re on a low carb diet particularly, your need for sodium especially will increase. Firstly because your body excretes more, and secondly because you will be cutting out lots of processed foods which are rich in sodium.

And no, consuming lots of sodium will not increase your blood pressure since dietary consumption of minerals do not impact blood levels- a hormone called aldosterone does, which we will explore next week.

Learn more about salt and electrolytes here!

Iโ€™ve also made electrolyte gummies ๐Ÿฌ

Salt your foods heavily with a high quality sea salt like Maldonโ€™s, Redmondโ€™s Real Salt or Celtic Sea Salt. Stay clear of the refined table salt! It is highly processed and leached of all its trace minerals.

Feel free to comment with any questions or requests for next week ๐ŸŒˆ

Creamy Mushroom Meatball Stroganoff ๐Ÿฅ˜

Happy Mid-Week ๐ŸŒˆ today I am sharing one of our favorite quick lunches that repurpose leftover Frikadellen or chicken meatballs and combine them with a pasta swap and yummy veggies ๐ŸŽ‰

Noodles with a creamy mushroom sauce have always been a comfort food of mine ๐Ÿฅฐ since I canโ€™t eat whipping cream anymore (those who tolerate dairy can use this instead of coconut cream), we have opted to use coconut cream for a good dose of healthy fats ๐Ÿ’ช๐Ÿป

For one bowl you need:

2-3 meatballs prepared ahead of time or fresh (recipes are on the blog) ๐Ÿ–

6 ounces of mushrooms ๐Ÿ„

1/2 cup coconut cream ๐Ÿฅฅ (or heavy cream)

Chopped onion ๐Ÿง…

Garlic powder ๐Ÿง„

Salt and pepper ๐Ÿง‚

Chopped parsley ๐ŸŒฟ

Miracle Noodles, zoodles or almond flour pasta ๐Ÿ

Olive Oil or another ancestral fat ๐Ÿซ’

How to:

Heat up the fat of your choice in a pan and finely chop the onions and mushrooms. First sautรฉ the onions and then add the mushrooms. Season with garlic, salt and pepper and pour on the coconut cream. Let simmer.

When you have a nice creamy sauce, add in the parsely and cut the meatballs into slices, and add them to the pan.

Lastly, stir in the rinsed miracle noodles or prepare the zoodles/almond flour noodles in a separate pan/pot and add those in.

Enjoy ๐Ÿฅฐ๐ŸŒˆ

Grilled Whole Trout ๐Ÿ 

A grilled whole fish is such a treat, but so hard to find in the store at peak freshness. Thatโ€™s why I was so happy to discover these freshly caught whole river trouts at White Oak Pastures. They are frozen when they are caught to ensure the highest quality ๐Ÿ™Œ๐Ÿป๐Ÿคฉ

Iโ€™ve made a whole roasted branzino before which was a hit ๐Ÿฅณ

I normally get my seafood at Vital Choice, check out my guide here ๐Ÿ 

One river trout is about a pound and will feed one hungry person or 2 smaller eaters ๐Ÿ˜‡

If you canโ€™t find a whole trout, I also love Rainbow King Foods trout filets ๐Ÿ˜ you can use my code CUREATED

To make you need:

1 whole trout

Salt and pepper ๐Ÿง‚

Optionally lemon and herbs for stuffing ๐ŸŒฟ๐Ÿ‹

How to:

Heat up to it oven to 450ยฐF, but make sure to turn it down to 400ยฐ when you bake the fish.

While the oven is heating up, prepare your fish. It should already be gutted and descaled. Season it from the inside and outside and optionally place herbs and lemons into the cavity. Then wrap it in parchment paper.

Next, place the wrapped fish on a baking tray and bake for about 20 minutes until the fish falls off the bone. Then you can easy debone it by pulling the tail towards the head, the backbone should come out easily and intact ๐Ÿ˜€

I served this with steamed broccolini and fennel hash ๐Ÿ˜‡ it tastes great with guacamole ๐Ÿฅ‘ or roasted pepper dip ๐Ÿ˜

Functional Friday: Do I need iron, copper, zinc, B6, or vitamin A?

In last weeks Functional Friday, we discussed how to assess a B9/B12 need based on a marker found on most yearly bloodwork- the MCV, which stands for mean corpuscular volume (the size of the red blood cells).

While the lab range for MCV on the report is a bit broader, the functional range for the MCV is 83-91! When the MCV is below 83, one has microcytic red blood cells (often with anemia) which is usually due to deficiencies in nutrients needed to create hemoglobin. Microcytic red blood cells will be the topic of todays post!

So why are some red blood cells smaller than average ?

Like I explained in the previous post, red blood cells come from stem cells in the bone marrow that split once their nucleus has matured. To mature, the nucleus needs B9/B12. If the nucleus doesnโ€™t have those vitamins to synthesize DNA, the cell does not split causing macrocytic red blood cells (large MCV). This is because the cytoplasm grew to create 2 cells (like it should), but the nuclei did not, since they lacked the nutrients.

Red blood cells are filled with hemoglobin which helps them carry oxygen around the body. Hemoglobin is also synthesized in the bone marrow from iron, as well as co-factors like copper, vitamin A, zinc and B6. If there is not enough hemoglobin, your red blood cells will be not be full, therefore they will be smaller (think of a balloon) ๐Ÿฉธ aka microcytic.

Making hemoglobin is a rather complicated process, many steps go into its making, the last one being the insertion of an iron molecule into the porphyrin ring. The enzymes that create hemoglobin are dependent on B6 and zinc, so if you are deficient in those, the iron molecule cannot be added and you wonโ€™t have enough hemoglobin.

Additionally, the iron that is in our bodies needs to be made bioavailable so that the enzymes can use it. To do so, we need Ceruloplasmin, which is the active form of copper. Ceruloplasmin converts iron from its ferrous form into its ferric form, which the body can then insert into the hemoglobin structure. Vitamin A (retinol) is needed to activate copper so it can grab, transform and transport iron to the bone marrow.

In other words, if youโ€™re retinol or copper deficient, you wonโ€™t be able to use your iron to make hemoglobin.

Although most people are told they have iron deficiency anemia if they have a low MCV, iron deficiency is most likely not the reason your MCV is low- itโ€™s usually that one or more cofactors (Vitamin A, zinc, B6, copper) depleted. Always check your iron levels before supplementing with iron, because excess iron can be very inflammatory. A good marker to check is ferritin which is a topic for a future post!

What can you do?

As with an elevated MCV, I like to always take a food first approach. After 3-6 months, recheck your MCV since it takes about 3 months for your red blood cells to turnover.

A good food for anyone who is struggling with microcytic anemia is liver, since it has all nutrients necessary for hemoglobin production and is the correct ratio. For those who donโ€™t want to regularly eat liver, you can take freeze dried liver capsules!

Copper is found in shellfish, nuts, sesame, cacao and organ meats, as well as salmon, mushrooms and avocados! ๐Ÿฅ‘

Zinc is found primarily in seafood, meats like poultry, eggs, dairy and some nuts and seeds ๐Ÿฅฉ

Some grains and beans also have zinc but they also have anti-nutrients like phytic acid which inhibit itโ€™s absorption, so I would not count on it to achieve the daily amount. If you do choose to eat nuts, seeds, legumes and grains, prepare them properly by soaking and sprouting them prior to consumption!

Vitamin A is best consumed in its active form (retinol) through egg yolk, full fat dairy, butter, cod liver oil, beef liver, and oily fish such as sardines or anchovies ๐Ÿ 

Betacarotene is a retinol precursor with a pretty low conversion rate, but you may be able to get some retinol precursors from orange and yellow vegetables like carrots and bell peppers ๐Ÿฅ•๐ŸŒถ

Vitamin B6 is also found in beef liver and other organs, eggs , seafood, poultry and some leafy greens and walnuts ๐Ÿฃ

Iron comes in 2 forms: heme and non-heme iron. Heme iron is found in meat, fish and eggs and is the bio-available form.

You can also get non-heme iron from plants, but that needs to be converted and ideally consumed with vitamin C to absorb it properly. Sources include beans, spinach, broccoli and nuts, as well as grains that are fortified.

As you can see, most of these nutrients are abundant in animal products, which makes me very hesitant to recommend a vegetarian or even vegan diet.

Below are some recipe ideas to help you get all those nutrients in the yummiest way possible ๐Ÿ˜‹

Breakfast:

Egg tart with avocado and sautรฉed spinach and mushrooms in butter ๐Ÿงˆ๐Ÿ˜‹

Steak and eggs with avocado ๐Ÿฅ‘

Baked avocados with smoked salmon ๐Ÿฃ

Grain free toast with avocado, egg and smoked salmon, or liverwurst ๐Ÿฅช

Cacao Noatmeal ๐Ÿฅœ๐Ÿซ

Lunch/Dinner:

Steak with roasted carrots and butter ๐Ÿฅฉ

Grilled salmon with bell pepper hash and guacamole ๐Ÿฃ

Roasted chicken with bell pepper broccoli bake and tahini ๐Ÿฅฐ

Ancesteral Burger Bowls ๐Ÿ”

Bison burger with carrot fries ๐ŸŸ

Chicken kabobs with tahini veggies ๐Ÿฅ—

Shrimp bowls ๐Ÿค

Grilled mussels ๐Ÿฆช

Snacks:

Nutty Chocolates ๐Ÿซ

Roasted ghee nuts ๐ŸŒฐ

Bell pepper dip or baba ganoush with meatballs or cruditรฉs ๐Ÿฅ•

Supplements to help:

Again, like with macrocytic red blood cells, I want to encourage a food first approach and a little bit of patience. Due to the time it takes for a red blood cell to mature, it can take 3-6 months before you are changes in the bloodwork. If you are not seeing anything after that, itโ€™s time to dig deeper and consider supplements.

If youโ€™re not sure which nutrient exactly youโ€™re deficient in, I always recommend liver capsules which are natures multivitamin, and supplies you with all the bioavailable nutrients your body needs to create hemoglobin and make red blood cells. My favorite brand is Heart and Soil but any grass fed organ complex will be good!

Another thing thatโ€™s a no-brainer to take are trace minerals, which you can add to water to get micro-doses of zinc, copper and other nutrients throughout the day.

For vitamin A, I suggest you take a high quality cod liver oil, such as Rositas, which will also get you in a dose of healthy anti-inflammatory fats! Itโ€™s important to supplement with retinol and nothing synthetic.

When supplementing with copper and zinc, I always recommend that you donโ€™t do it for long and check your blood work regularly, since the two antagonize/deplete each other and need to be present in your body in a special ratio. Some people supplement with powdered oyster shell capsules to get their zinc! You can also take a well formulated multi vitamin, such as that from Designs for Health, which contains a good balance of zinc and copper!

Vitamin B6 can be obtained through a well formulated b-complex! I like Biotics for this, since they do not derive their b vitamins from petroleum. Their Bio B complex is a great source of B6, among other b vitamins!

I never suggest that you supplement with iron capsules, since most supplements are just powdered rustโ€ฆif you have made sure that you have adequate levels of the above nutrients and you still have low iron levels, I would dig deeper and potentially investigate if you have a parasitic infection, as parasites like to eat iron which makes the iron in the body unavailable for the cells.

Ancestral Burger Bowl ๐Ÿ”

Today is my birthday ๐Ÿฅณ which means we are celebrating with my favorite food: you guessed itโ€ฆburgers for lunch ๐ŸŒˆ๐ŸŒˆ

This time in the shape of a burger bowl which is full of nutrients and fresh veggies and is thrown together in a flash ๐Ÿคฉ

To make 3 bowls you need:

1 lb ancestral blend ground beef or bison (usually 75/25 meat to organ ratio) ๐Ÿ„ – use my referral link at Northstar Bison to save ๐Ÿ˜‹

Salt ๐Ÿง‚

Lettuce ๐Ÿฅฌ

Tomato slices ๐Ÿ…

Cucumber or pickles ๐Ÿฅ’

Onion slices ๐Ÿง…

Broccoli ๐Ÿฅฆ

Bell Pepper ๐Ÿซ‘

Zucchini ๐Ÿฅ’

Avocado ๐Ÿฅ‘

MCT Mayo ๐Ÿ˜

How to:

Begin by forming the meat into 1/3 lb patties! They will need about 4 minutes on each side in the airfryer or grill.

Salt the patties and set them aside. Prepare the zucchini and bell pepper by cutting them into chunks. Chop the broccoli into florets. Lay them onto a large grilling tray and salt them. Grill until crispy- about 15 minutes.

While they are grilling, chop the lettuce, cucumber and tomato for the base of the bowl.

Airfry or grill the patties for 4 minutes per side and lay them onto the salad base. Lay the grilled veggies on the side and top with avocado slices or guacamole and Mayo.

Serve on top of the grilled veggies and greens and optimally a noodle swap ๐Ÿ‘Œ๐Ÿป I really love shirataki noodles, especially with ground meat and guacamole so they were a must on my birthday ๐Ÿฅน

Mediterranean Style Cod ๐Ÿ 

Happy Weekend ๐ŸŒˆ this weeks recipe is another take on Pacific cod which I discovered at Northstar Bison ๐Ÿ˜ you can use my referral link to save 10$ or check out my guide to seafood for additional sources ๐Ÿ˜‡

Weโ€™ve made other fish dishes that have a Mediterranean twist like this salmon and halibut ๐Ÿ 

This dish is full of healthy fats and omegas and is oh so yummy ๐Ÿคค

Serve with tapenade, bell pepper dip, warm Mediterranean salad, grilled eggplant and roasted broccoli ๐Ÿฅฆ

To make you need (1 potion):

1 6 ounce filet of Cod ๐Ÿ 

Salt and pepper ๐ŸŒถ

Olive oil ๐Ÿซ’

Garlic powder ๐Ÿง„

Olives ๐Ÿซ’

How to:

Begin by heating up olive oil or another ancestral fat in a pan. Add the cod and sear on all sides until crispy brown. The fish should be flakey and falls apart easily. This is usually 5-6 minutes on each side.

Season again with salt, pepper and garlic and garnish with olives ๐Ÿซ’