Join Stephanie in the kitchen making a delicious Steak with Chimichurri Sauce! We hope you enjoy!

https://vimeo.com/669487299/0292a261a0

Hello, my friends!

I hope you have begun to enjoy reducing your addiction to sugar, …and doing a little intermittent fasting!

Take a look at the recipes in the links below. We will be making the Steak with Chimichurri Sauce tomorrow!

We know you will love these tasty recipes.

Bulletproof Coffee Recipe

Steak With Chimichurri Sauce

𝔽𝕠𝕔𝕦𝕤𝕚𝕟𝕘 𝕆𝕟 ℂ𝕒𝕣𝕕𝕚𝕠 𝕋𝕠𝕕𝕒𝕪:

THE BENEFITS OF CARDIO WORKOUTS FOR YOUR BODY:

1. Brain and joints

Cardio exercise can benefit brain and joint health. One study reported that physical activity may reduce dementia risk, no matter what age you are. Other benefits include:

• Increases blood flow and decreases chances of stroke.
• Improves memory and thinking ability.
• Combats decline in brain functioning with age.
• Helps protect against developing Alzheimer’s disease.
• Fights osteoporosis and reduces chances for a hip fracture.
• Helps manage arthritis discomfort and maintains joint range of motion.

2. Skin, muscles and weight

No matter how you choose to move, being active helps increase circulation, which leads to clearer, healthier skin. Other health benefits can go much deeper than just your skin, too.
When you work your muscles, it increases oxygen supply, therefore allowing muscles to work harder. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier.

When paired with a heart-healthy nutrition plan, safe weight loss comes with doing regular cardio exercise. Not only are you less likely to develop diseases like diabetes, certain cancers and heart disease, but your body can more easily circulate blood. Less sitting time and more physical activity also helps you maintain a healthy weight by burning more calories throughout the day.

3. Pancreas, lungs and blood

Your pancreas is the organ that helps convert the food you eat for energy while also helping aid in digestion. Staying active helps improves blood sugar control, decreases stress on this vital organ and reduces your chance of developing type 2 diabetes. It also helps improves good cholesterol levels while lowering blood fats.

“Your lungs are also positively affected by physical activity,” says Dr. Van Iterson. “Cardio helps decrease how frequently you have to breathe as exercise ability improves and can lead to reductions in fatigue and shortness of breath in chronic lung problems.”

4. Sexual function – Let’s get uncomfortable for a second.

Did you know that your favorite physical activity helps sexual function? It’s true — it decreases the chances of erectile dysfunction in men and leads to enhanced arousal for women.

One study reported that staying active improves erectile function and proved to be a protective factor against erectile problems, while another study found that positive body image and psychological health due to exercise increased sexual well-being in women.

5. Mood

Our moods fluctuate on a daily basis but staying active helps boost your mood, especially after a stressful day. So next time you’re feeling stressed or you’re having an off day, get to moving your body.

“Not only that, but it combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine,” says Dr. Van Iterson.

6. Sleep and energy

There’s a reason why you feel amazing after a workout. Physical exercise helps your energy by releasing endorphins, giving you more, lasting energy throughout your day. When it comes to hitting the sheets, struggling to fall asleep is the last thing you want after that long, busy day. The good news is that cardio helps you doze off faster and promotes REM sleep.

“Make sure to avoid rigorous exercise too close to bed or you’ll be too energized to count sheep,” warns Dr. Van Iterson.

Grab your workout clothes and throw on your sneakers, you’ll not only boost your immune system — helping you steer clear of the cold or flu — but by improving your cardiorespiratory fitness, you can also increase your chance of living longer.

Basic Guidelines – Bullet Proof Diet

Like most diets, the Bulletproof Diet has strict rules that you must follow if you want results.

It encourages certain foods while condemning others, recommends specific cooking methods and promotes its own branded products.

What to eat and avoid

In the diet plan, Asprey arranges food in a spectrum from “toxic” to “Bulletproof.” You’re meant to replace any toxic foods in your diet with Bulletproof ones.

Foods classified as toxic include the following in each food group:

• Beverages: Pasteurized milk, soy milk, packaged juice, soda and sports drinks
• Veggies: Raw kale and spinach, beets, mushrooms and canned vegetables
• Oils and Fats: Chicken fat, vegetable oils, margarines and commercial lard
• Nuts and Legumes: Garbanzo beans, dried peas, legumes and peanuts
• Dairy: Skim or low-fat milk, non-organic milk or yogurt, cheese and ice-cream
• Protein: Factory-farmed meat and high-mercury fish, such as king mackerel and orange roughy
• Starch: Oats, buckwheat, quinoa, wheat, corn and potato starch
• Fruit: Cantaloupe, raisins, dried fruits, jam, jelly and canned fruit
• Spices and Flavorings: Commercial dressings, bouillon and broth
• Sweeteners: Sugar, agave, fructose and artificial sweeteners like aspartame

Foods deemed Bulletproof include:

• Beverages: Coffee made from Bulletproof Upgraded™ Coffee beans, green tea and coconut water
• Veggies: Cauliflower, asparagus, lettuce, zucchini and cooked broccoli, spinach and brussels sprouts
• Oils and Fats: Bulletproof Upgraded MCT Oil, pastured egg yolks, grass-fed butter, fish oil and palm oil
• Nuts and Legumes: Coconut, olives, almonds and cashews
• Dairy: Organic grass-fed ghee, organic grass-fed butter and colostrum
• Protein: Bulletproof Upgraded Whey 2.0, Bulletproof Upgraded Collagen Protein, grass-fed beef and lamb, pastured eggs and salmon
• Starch: Sweet potatoes, yam, carrots, white rice, taro and cassava
• Fruit: Blackberries, cranberries, raspberries, strawberries and avocado
• Spices and Flavorings: Bulletproof Upgraded Chocolate Powder, Bulletproof Upgraded Vanilla, sea salt, cilantro, turmeric, rosemary and thyme
• Sweeteners: Xylitol, erythritol, sorbitol, mannitol and stevia

Cooking methods

Asprey claims that you have to cook foods properly to benefit from their nutrients. He labels the worst cooking methods “kryptonite” and the best “Bulletproof.”

Kryptonite cooking methods include:

• Deep-frying or microwaving
• Stir-fried
• Broiled or barbequed

Bulletproof cooking methods include:

• Raw or uncooked, slightly heated
• Baking at or below 320°F (160°C)
• Pressure cooking

Bulletproof coffee and supplements

Bulletproof Coffee is a staple of the diet. This beverage contains Bulletproof-brand coffee beans, MCT oil and grass-fed butter or ghee.

The diet recommends drinking Bulletproof Coffee instead of eating breakfast for suppressed hunger, long-lasting energy and mental clarity.

Along with the ingredients you need to make Bulletproof Coffee, Asprey sells several other products on his Bulletproof website, ranging from collagen protein to MCT-fortified water.

One-week sample menu

Monday

• Breakfast: Bulletproof Coffee with Brain Octane — an MCT oil product — and grass-fed ghee
• Lunch: Avocado deviled eggs with salad
• Dinner: Bunless burgers with creamy cauliflower

Tuesday

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Tuna wrap with avocado rolled up in lettuce
• Dinner: Hanger steak with herb butter and spinach

Wednesday

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Creamy broccoli soup with a hard-boiled egg
• Dinner: Salmon with cucumbers and brussels sprouts

Thursday

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Lamb chili
• Dinner: Pork chops with asparagus

Friday

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Baked rosemary chicken thighs with broccoli soup
• Dinner: Greek lemon shrimp

Saturday (Re-feed Day)

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Baked sweet potato with almond butter
• Dinner: Ginger-cashew butternut soup with carrot fries
• Snack: Mixed berries

Sunday

• Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
• Lunch: Anchovies with zucchini noodles
• Dinner: Hamburger soup

Bullet Proof Diet

The Bulletproof Diet was created in 2014 by Dave Asprey, a technology executive turned biohacking guru.

Biohacking, also called do-it-yourself (DIY) biology, refers to the practice of modifying your lifestyle in order to make your body function better and more efficiently.

Despite being a successful executive and entrepreneur, Asprey weighed 300 pounds (136.4 kg) by his mid-20s and felt out of touch with his own health.

In his New York Times bestseller “The Bulletproof Diet,” Asprey tells of his 15-year journey to lose weight and regain his health without adhering to traditional diets. He also claims that you can follow his rubric to achieve the same results.

Asprey describes the Bulletproof Diet as an anti-inflammatory program for hunger-free, rapid weight loss and peak performance.

How it works

The Bulletproof Diet is a cyclical keto diet, a modified version of the ketogenic diet.

It entails eating keto foods — high in fat and low in carbs — for 5–6 days a week, then having 1–2 carb refeed days.

On the keto days, you should aim to get 75% of your calories from fat, 20% from protein, and 5% from carbs.

This puts you into a state of ketosis, a natural process in which your body burns fat for energy instead of carbs.

On the carb refeed days, you’re encouraged to eat sweet potato, squash and white rice to increase your daily intake of carbs from approximately 50 grams or less to 300.

According to Asprey, the purpose of a carb refeed is to prevent the negative side effects associated with a long-term keto diet, including constipation and kidney stones.

The foundation of the diet is Bulletproof Coffee, or coffee mixed with grass-fed, unsalted butter and medium-chain triglyceride (MCT) oil.

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Asprey claims that starting your day with this beverage suppresses your hunger while boosting your energy and mental clarity.

The Bulletproof Diet also incorporates intermittent fasting, which is the practice of abstaining from food for designated periods.

Asprey says that intermittent fasting works in tandem with the Bulletproof Diet because it gives your body steady energy with no crashes or slumps.

However, Asprey’s definition of intermittent fasting is unclear because he says that you should still consume a cup of Bulletproof Coffee each morning.

Can it help you lose weight?

Low-carb, high-fat diets like the keto diet have been shown to result in quicker weight loss than other diets — but the difference in weight loss seems to disappear over time.

The best predictor of weight loss is your ability to follow a reduced-calorie diet for a sustained period.

Thus, the Bulletproof Diet’s impact on your weight depends on the number of calories you consume and how long you can follow it.

Due to their high-fat content, keto diets are considered filling and may allow you to eat less and lose weight fairly quickly.

That said, the Bulletproof Diet does not restrict calories, suggesting that you can reach a healthy weight through Bulletproof foods alone.

Yet weight loss isn’t that simple. Your weight is influenced by complex factors, such as genetics, physiology, and behavior.

Therefore, no matter how “Bulletproof” your diet is, you can’t always rely solely on your food intake and may have to make a conscious effort to reduce calorie consumption.

You must also follow the diet long-term in order for it to work, which could be challenging for some people.

Like most diets, the Bulletproof Diet has strict rules that you must follow if you want results.

It encourages certain foods while condemning others, recommends specific cooking methods, and promotes its own branded products.

We will discuss that tomorrow.

Journal Entry – “Daily Thoughts” –“No Negative Self Talk”!

We have set out on a journey with this rule, but many of us do it every day and do not even realize it.

Today we want you to look carefully at your thoughts with yourself. When do you belittle yourself, think you are not good enough, maybe do not forgive yourself. These are important – as we are removing this from our lives. Take time to write down the times you tend to fall into the negative self-talk. We will work with this at another time.

Pros and Cons:

There’s plenty of evidence that a ketogenic diet works wonders. Originally developed to help epilepsy patients control seizures, the high-fat way of eating has skyrocketed in popularity, thanks to its ability to melt off up to 10 pounds a week, plus improve memory by 62 percent, boost mood by 52 percent, and decrease triglycerides by 300 percent. But as anyone who’s tried keto knows, sticking with the food formula can be challenging. We start with the best of intentions and feel motivated as the pounds fall off, but symptoms like headaches, body aches, fatigue, and brain fog (aka the “keto flu”) make staying the course difficult. In fact, experts report that 75 percent of women who try keto struggle with such issues. 

Why is keto so tough to maintain? “A ketogenic diet is a high-acid diet,” asserts Lynda A. Frassetto, MD, a professor of medicine at the University of California at San Francisco Medical Center. She explains that the animal proteins and dairy that make up the bulk of the keto diet are broken down into acidic compounds that can have a corrosive effect on the body’s tissues. “When we eat a high-acid diet, the body is able to neutralize the acid, but we pay a price,” notes Dr. Frassetto. That’s because the body begins to scavenge acid-neutralizing­ minerals such as potassium and calcium from other tissues to deal with the excess acid. This mineral depletion slows metabolism and causes those flu-like symptoms. 

If intake of acidic foods remains high, the body steps up its defenses with a fail-safe measure: It packs on fat. “The body accumulates fat as a way of storing the acidity it can’t process,” explains natural-health expert Michelle Schoffro Cook, PhD. “Fat is damage control; when your fat stores are growing, it’s a sign of acidic buildup that the body is trying to buffer.” 

The good news:

You can get the slim-quick benefits of keto without the downsides. The key is to enjoy foods that are rich in the alkalizing minerals that counter the harmful effects of high acid levels. “Vegetables and nuts contain precursors that the body can metabolize into compounds that neutralize the acids,” explains Dr. Frassetto. Research shows consuming more acid-reducing foods can lower the body’s overall acid level by as much as 68 percent to eliminate symptoms. 

Enjoying alkaline vegetables and fruits makes the keto diet work even better. Researchers at Tufts University School of Medicine in Boston report that as the body’s acid levels come down, the function of slimming organs like the liver and thyroid improves to speed up metabolism. 

And according to research at the University of Cambridge in the United Kingdom, when the body is in an alkaline state, it actually produces more ketones — the fat-burning fuel produced by a ketogenic diet. “Studies show that within about three days, your body starts burning its own body fat for energy, helping you lose weight quickly,” says Anna Cabeca, DO, who specializes in anti-aging medicine. “In this state, the body will also burn the nutritious fat that you’re consuming through your diet.” More proof: Women FIRST spoke with a report losing up to 22 pounds in just nine days on an alkaline keto plan. 

Speedy weight loss is just the beginning. “You’ll experience dramatically improved focus, memory, and motivation, as well as better sleep,” promises Dr. Cabeca. “Once you’ve replenished the body’s supply of alkaline minerals, you’ll notice more beautiful skin and a youthful appearance.” Plus, studies show that an alkaline diet improves bone density and boosts the body’s defenses against everything from the common cold to cardiovascular disease.

𝕂𝔼𝕋𝕆 – 𝕃𝕖𝕥’𝕤 𝔾𝕖𝕥 ℂ𝕠𝕠𝕜𝕚𝕟𝕘 !

Today we are joining Stephanie Newberry in the kitchen to learn how to cook Flank Steak Fajitas & Pico De Gallo! Extra bonus video this week showing you how to prepare Roasted Vegetables to use throughout the week in a variety of ways!

Click here to view today’s Cooking Video!

https://vimeo.com/667912408/f2b8aa608d

Bonus! Roasted Vegetables

https://vimeo.com/667938607/af12835c58

I hope you have begun to enjoy reducing your addiction to sugar…and eating something yummy!

Take a look at the recipes in the links below. We will be making the Flank Steak Fajitas tomorrow!

We know you will love these tasty recipes and they make leftovers – which is good to have around.

https://gypsyplate.com/crustless-ham-and-swiss-quiche/#crustless-ham-and-swiss-quiche

https://gypsyplate.com/flank-steak-fajitas/

What is Keto Anyway?

Ketones are a byproduct of ketosis caused during the process of converting fat to fuel. When your body is in a calorie or carbohydrate-restricted state, ketones are used for fuel. In a nutshell, when your body can’t access simple sugars (glucose) it will make energy by burning fat.

The metabolic pathway – Energy on Keto

Through metabolic pathways, our body will determine exactly how to utilize the macronutrients we consume through our nutrition as fuel. Of course, in all this, a vital moment when we consume our last meal plays a major role. It is really important to understand that the body will behave totally different when we are fasting and when we are fed. This is why you’ll notice that energy on the Keto diet is widely available once you get fat-adopted.

The 3 macronutrients through the metabolic pathway

1. Fats
   Fats are molecules synthesized of fatty acids and glycerol. Our body needs fats for energy, and many other functions because primarily fats are the basic components of each living cell. The body uses fat for hormonal synthesis and other processes which are needed for human activity. In fact, fat is the slowest source of energy. Also, fat is the most energy-efficient form of food. As we know all that accumulative energy on the Keto diet comes from it. One gram of fat contains 9 calories, while protein and carbs contain only 4 calories per 1 gram. The amount of energy is simply more than double! So, when fats are available as an energy source, they will be broken down into cellular mitochondria. This process is known as beta-oxidation.
   
2. Carbohydrates
   Carbohydrates are found in the muscles and liver. In the body, they are converting into glycogen. Glycogen can be used to form ATP (Adenosine Triphosphate) and in the liver can be converted to glucose, then further transported to the muscles by the blood. Intense training can empty the glycogen storage in the muscles and liver.
   
   The same thing happens when we restrict their intake in nutrition. Humans have tripled their intake of processed carbohydrates, sugar, and starch in the past 20 years. This has led to obesity, diabetes, and various autoimmune diseases. Furthermore, since all carbohydrates are converted into glucose, they are the only source of food for cancer cells.
   
3. Proteins
   Proteins are made of amino acids, and they represent complex chains of different lengths and different combinations of amino acids. Also, they provide energy to the body for a longer period of time. Well, certainly longer than carbohydrates! Protein is used as a source of energy, especially in long-lasting activities when the primary sources of energy are consumed.
   
   As with fats, proteins cannot provide energy on a Keto diet at the same rate and speed as carbohydrates. This speed is determined by different factors. For example, if there are fewer energy sources available in larger quantities, the body will primarily consume them. Proteins can come in different forms and with different digestion requirements. Easily digestible proteins come from fish, poultry lamb, and goat dairy, while on the other hand, protein from beef and pork might require stronger stomach acid for better digestion.

Here is a list of all the low-carb, keto-friendly foods that are appropriate to eat when you’re following keto.

• Fish and seafood
• Low-carb veggies
• Cheese
• Avocados
• poultry
• Eggs
• Nuts, seeds, and healthful oils
• Plain Greek yogurt and cottage cheese
• Berries
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

Fish and Seafood

Fish is rich in B vitamins, potassium, and selenium; it’s also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna, and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish weekly.

Low-Carb Veggies

Nonstarchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Aim for nonstarchy vegetables with less than 8 g of net carbs per cup. Net carbs are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach fit the bill.

Cheese

Cheese has zero carbohydrates and is high in fat, making it a great fit for the ketogenic diet. It’s also rich in protein and calcium. But, a 1-ounce slice of cheese delivers about 30 percent of the daily value for saturated fat, so if you’re worried about heart disease consider portions when noshing on cheese.

Plain Greek Yogurt and Cottage Cheese

Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.

Avocados

Choose heart-healthy fats like avocados, which are high in monounsaturated fat, and potassium, a mineral many Americans are lacking. Half of a medium avocado contains 9 grams of total carbohydrates, 7 grams of which are fiber. Swapping animal fats for plant fats like avocados can help improve cholesterol and triglyceride levels.

Meat and Poultry

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish, and beef more often and limit processed meats.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, and they also contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Nuts, Seeds and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):

• Almonds: 3 g net carbs (6 g total carbs)
• Brazil nuts: 1 g net carbs (3 g total carbs)
• Cashews: 8 g net carbs (9 g total carbs)
• Macadamia nuts: 2 g net carbs (4 g total carbs)
• Pecans: 1 g net carbs (4 g total carbs)
• Pistachios: 5 g net carbs (8 g total carbs)
• Walnuts: 2 g net carbs (4 g total carbs)
• Chia seeds: 2 g net carbs (12 g total carbs)
• Flaxseeds: 0 g net carbs (8 g total carbs)
• Pumpkin seeds: 2 g net carbs (4 g total carbs)
• Sesame seeds: 4 g net carbs (7 g total carbs)

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber.

Carb counts for 1/2 cup of some berries:

• Blackberries: 3 g net carbs (7 g total carbs)
• Blueberries: 9 g net carbs (11 g total carbs)
• Raspberries: 3 g net carbs (7 g total carbs)
• Strawberries: 3 g net carbs (6 g total carbs)

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.

Dark Chocolate and Cocoa Powder

Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “superfruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

List of Foods You Can’t Eat on the Keto Diet:

• Grains
• Starchy vegetables and high-sugar fruits
• Sweetened yogurt
• Juices
• Honey, syrup or sugar in any form
• Chips and crackers
• Baked goods including gluten-free baked goods

Now…It’s time to use the Food Log!

As you sift through these items and begin to take this week breaking your sugar addiction, please keep a food log.

This is simply a list of the items you ate today. Right now don’t worry about portion sizes, and do not get hungry. Feed your body with the foods on this list. It is only a week, you can do it!

Remember this is your private journal, so we want you to be completely honest in the food log. If someone brought you a cupcake, and you ate it – fine! Just write it down.

Beverages too – well the ones with any calories. Yes, that does include adult beverages.

Remember to check-in online! We are all in there excited to share!