Blood Tests To Consider If Worried About Cholesterol Levels

Your Cholesterol levels such as LDL, LP(a), Apo B, Triglycerides – they will all spike.. But I would not worry too much, unless you check the followings. If your Apo B and Lp(a) are high, make sure your GGT & Ferritin ( are low and or normal levels) Also, consider checking the followings Coronary Calcium […]

Stay Consistent with Losing Weight

Do you ever feel like you have a problem staying consistent with your weight loss program? Well, half the battle with weight loss is sticking to the program. Often, one of the things that hinders people from losing weight is that they get too hungry before deciding what meal to fix that won’t break their […]

Collagen Snack with Organic Olives

Collagen Snack with Organic Olives

  Print Collagen Snack with Organic Olives What better way to consume collagen than being mixed with few polyphenols and caprylic acid 8. A structural protein, collagen is found throughout the body in the muscles, bones, and tendons.  Course Dinner Cuisine Mediterranean Keyword apple cider vinegar, brain food, Brain Octane, celtic salt, cinnamon, collagelatin, collagen, […]

5 Tips for Staying Accountable to Health and Fitness Goals at Work

Sometimes the biggest pressure at work isn’t a looming deadline, a demanding client or an upcoming performance review. It’s the pressure to stick to your health and fitness goals in the face of pizza lunches, birthday cake celebrations and Friday happy hours. While being a part of the office fun is important and builds a […]

Carbs can be a protein precursors

Rejoice! Perhaps carbs aren’t as bad as we thought (as long as your microbiome is up to the task). We can see if some of the starches you eat can be made into amino acids by the microbiome. Our microbiome makes 20% of our branched-chain amino acids (BCAA) for us, and it will adapt to […]

Your gut is doing the talking for your mouth

When you have low stomach acid, your mouth bacteria makes it down to your GI tract. Stomach acid is there to protect you from the bacteria in your mouth and the parasites and fungi that are in your food. If you don’t have enough of it, the bacteria in your mouth will invade your gut. […]

Iron Man, we can see inflammation from too much iron

Minerals like iron in your food can, in certain inflammatory microbial environments, promote growth of pathogens like Esherichia, Shigella, and Salmonella. Maybe it wasn’t just that raw chicken that gave you food poisoning, but your toxic microbiome that made you sick. On the other hand, when you don’t have enough iron, you could become anemic […]

Something’s fishy. Are “healthy foods” causing heart disease?

Choline in certain foods can get converted by bacteria into a substance called trimethylamine (TMA) that is associated with heart disease when it gets absorbed into your body and converted to TMAO. However, TMA conversion doesn’t happen in individuals without these types of bacteria in their microbiome. We can see the TMA production pathways and […]

You’re probably eating too much protein (and it may be causing inflammation)

When you think high-protein diet, you think paleo, keto, and high-performance diets. Protein is considered good for you. It helps build muscle and provide energy – but if you eat too much, it can cause inflammation and decrease longevity. We can analyze the activity of your microbiome to determine if you are eating too much […]

Aren’t foods containing “antioxidants” always good for everyone?

Just like oxalates, polyphenols in foods are usually considered very healthy, but unless you have microbes that utilize specific polyphenols, you may not get full benefit from them. One example is a substance found in these foods called ellagic acid. We can detect if your microbiome is metabolizing ellagic acid and converting it into urolithin […]

Things you can learn from your poop

Lots of research been conducted in regards to our poop – or more precisely, our gut microbiome. 99% of every disease is caused by a dysfunction that starts in our gut. Our gut is not a garbage can, everything we eat we digest!!! I hear often ” I can eat anything and everything” I have […]

How tall was your hair in 1987?

I ask because about 30 years ago… big hair was a big trend! (Remember perms?) Well, it turns out, we were spraying some nasty stuff on our hair… And as a result, into the air. That kind of “indoor pollution” was shown to cause all sorts of health issues – including adding pounds to your […]

What About Cholesterol?

Won’t keto cause high cholesterol and heart disease? Cholesterol is another demonized word, but we need cholesterol to live. Cholesterol is produced in the liver, and the body is so dependent on it for a variety of reasons that the liver makes sure the body always has enough to function. Not only does the liver […]

5 Weird Foods That Lower Blood Sugar

Confession time: I used to be fat. In fact, I was overweight not once… but TWICE in my life. And both times it was very uncomfortable. My clothes didn’t fit right; my blood sugar and cravings seemed like they were controlling my daily mood, and to be frank, as long as I had even a […]

Coffee with Butter Does it Break Your Fast

Some camps will say it ABSOLUTELY does, while others are adamant that this fatty morning beverage does not.  Check out the facts and see which side of the debate you fall on. What IS bulletproof coffee anyway? Dave Asprey, Founder and CEO at Bulletproof out in the Silicon Valley, created the creamy drink that is […]

When it’s too cold to exercise

Depending on where you live, you could be facing some pretty frigid temperatures right now. That said, depending on the conditions, it still may be possible for you to do your workout outside, as long as you dress appropriately, wear layers, and know when it’s time to head inside.  Dressing in layers is important, so […]

What is Ketosis?

Ketosis is the metabolic state when blood ketone levels reach a certain level (around 0.5 mmol/L). People will typically enter ketosis when they restrict carbohydrates (e.q. by following the Ketogenic diet) or eat little to no calories (e.g. fasting for multiple days).   In general, the body will not enter ketosis as long as there […]

Can I/do I have to workout on keto?

Yes you CAN, and yes you SHOULD.  When we talk about a healthy lifestyle, daily movement needs to be part of it.  Remember, the goal is fat loss, not muscle loss.  Without any exercise, it is surely possible to lose weight with a ketogenic way of eating, however, some of that loss could be muscle […]

I’m an endurance athlete. Will keto kill my endurance?

It’s a common misconception that athletes need more carbs; they actually need more protein than an average person following a ketogenic lifestyle.  Ben Greenfield is a marathon runner who attributes his endurance to his ketogenic eating.

What if I have thyroid issues?

Many women suffer from thyroid dysfunction, and simply taking a synthetic hormone might regulate symptoms, but will not actually heal the thyroid.  In fact, when combined with a diet high in carbohydrates, sugar, grains, gluten, dairy and starch, a thyroid medication will barely work al all.   A ketogenic lifestyle removes gluten, sugars and processed […]

What are the diseases that Keto can help with?

Benefits include the following: lower triglycerides, sustained energy without blood glucose spikes, mental clarity, euphoria, lower blood pressure, lower LDLp cholesterol, increased HDL cholesterol, eliminate sugar cravings, Epilepsy, Type-2 Diabetes, some forms of Cancer, Alzheimer’s, leaky gut, thyroid issues and Hashimoto’s, hormone regulation, PCOS/infertility, Osteoporosis, depression/anxiety.

Won’t keto cause high cholesterol and heart disease?

Cholesterol is another demonized word, but we NEED cholesterol to live.  Cholesterol is produced in the liver, and the body is so dependent on it for a variety of reasons that the liver makes sure the body always has enough to function.  Not only does the liver make sure we have enough cholesterol, it also […]

What about the ‘Keto Flu’?

The keto flu is simply the name for the flu-like symptoms some people experience as their bodies enter ketosis. A better name is “carbohydrate withdrawal”.

Isn’t keto dangerous?

Ketosis and ketoacidosis are often confused for one another, yet they are completely different.   When the body is producing ketone bodies and has transformed from using glucose to using fat for fuel, this is ketosis.  We are born in a state of ketosis and remain that way until we are given formula and/or solid […]

But, won’t fat make me fat?

Where to start? Fat is an “f word” that has been wrongly demonized for way too long.  Ever since the rise of low fat and low calorie foods, obesity, Diabetes and heart disease have become a scary epidemic.  We’ve removed fat from our diets, but have become fatter and sicker.  It’s time to wake up […]

Won’t I miss carbs??

Maybe, especially at first, and especially if you are used to consuming a lot of carbs daily.  It might take some getting used to, but there are some incredible ways to make keto bread, pastries, ‘pasta’ dishes, ‘rice’, and so much more that you will never miss out on a thing.   Something I do […]

So, carbs are the devil?

Absolutely not. Healthy Fats. Healthy Life! is not a “zero carb diet”. Whole food sources of carbohydrates, including those in non-starchy vegetables, seeds, nuts, certain berries, herbs, and high-quality dairy provide valuable micronutrients.  My clients are encouraged to include these whole food carbohydrates each day.   You want to know the real devil? it’s sugar.  […]

Aren’t carbs necessary for survival?

Carbohydrates are actually the one macronutrient that the body can do without.  There are three macronutrients: carbohydrates, protein and fat.  The body needs protein and it needs fat.  It also needs glucose, but in the absence of dietary carbohydrates, the body will produce glucose in the liver.   When the body becomes fat-adapted, it has […]

What exactly is keto?

Ketosis, or ‘Keto’, is a natural state for the body in which it becomes almost completely fueled by FAT through eating a Ketogenic diet: low carb, moderate protein, lots of healthy fats. As babies, we are all born in a state of ketosis and remain that way until we begin eating solid foods (breast milk […]

Coffee Cheesecake without Cheese

Coffee Cheesecake without Cheese

Print Coffee Cheesecake without Cheese You can add a crust if you like - usually, my crust is made out of coffee bean, pistachio, almonds, and ghee to hold it together... Course Dessert Prep Time 15 minutes Cook Time 10 minutes Total Time 25 minutes Servings 4 people Ingredients 200 grams Organic Pure Coconut Cream […]

Matcha Coconut Bar

Matcha Coconut Bar

Print Match/Turmeric Coconut Bar Course Dessert Prep Time 10 minutes Servings 3 Bars Ingredients 200 g Pure Organic Coconut Cream 3 tbsp Bulletproof Ghee 1 tsp Organic Matcha Tea 1 tsp Organic Turmeric 1 pinch of Himalayan Salt Instructions Make sure the coconut cream is chopped into small pieces to ensure even melting. Never try […]

X3 BAR

Put your health in your own hands

Over the past few decades, America has become the most overfed yet undernourished nation in the World. When we feel sick, we go straight to the doctor’s office, looking for a quick fix to relieve whatever aids us. And we think we are well again. We get pills for feeling dizzy, pills for feeling sad, […]

B Complex

B1 – Thiamine Thiamine plays a role in the body’s absorption and conversion of foods containing carbohydrates, in particular for the heart, muscles and nervous system. A thiamine deficiency can cause weakness, fatigue, psychosis and nerve damage. Deficiency of thiamine also causes beriberi, and in alcoholics causes both Korsakov and Wenicke Syndromes. B2 – Riboflavin Riboflavin’s […]

Kale Shake

Kale Shake

  Print Super Food Green Juice - Kale The healthiest food you can possibly eat is kale. Ingredients 1 handful of Kale 1 cup Frozen Berries 1 cup of water 1 handful Greens of the beets 1 handul Flat Parsley Instructions Combine all in the blender for a minimum of 2 minutes. you can add […]

Porchetta Roast

Porchetta Roast

Print Porchetta Roast Succulent boneless pork loin is rolled in a crackling crust of golden pork belly, rubbed with garlic, rosemary, and sage Servings 1 Roast Ingredients 4 Garlic cloves, minced 4 tbsp Fresh Rosemary, minced 4 tbsp Fresh sage, minced 1/4 cup extra-virgin olive oil 4 tsp Sea salt 2 tsp freshly ground black […]

Bacon Brie Burger

Bacon Brie Burger

Print Bacon Brie Burger Beef patties: with high creamy Brie, crisp bacon, and fresh arugula. Sandwiched between portobello caps. Servings 1 Serving Ingredients 150 g Ground beef 55 g uncured bacon slices, cut in half lengthwise 1/4 cup extra-virgin olive oil 4 Large portobello mushroom caps, stems and gills removed 55 g double or triple […]

Ham & Cheese Snack

Ham & Cheese Snack

Print Ham and Cheese Fat Snack Servings 6 units Ingredients 3.5 oz full fat cream cheese, at room temperature 1/4 cup unsalted butter, at room temperature 1/4 cup grated Cheddar cheese 2 tbsp chopped fresh basil Pepper, to taste 6 slices Parma ham 6 large green olives, pitted Instructions “In a bowl, mash together the […]

Pepperoni Pizza Fat Snack

Pepperoni Pizza Fat Snack

Print Pepperoni Pizza FAT Snack Servings 6 units Ingredients 3.5 oz full-fat cream cheese, at room temperature 1/4 cup unsalted butter, at room temperature 12 pepperoni slices 1 garlic clove minced 1/2 small red pepper, finely chopped 1/4 cup grated mozzarella cheese 1 to 2 tbsp chopped fresh herbs (such as; basil, oregano, thyme) 1/8 […]

Salt-Baked Fish

Salt-Baked Fish

Print Rosemary Salt-Baked Fish This is a traditional Spanish method for baking fish in salt.When buying snapper, ask your fishmonger to remove the guts and clean the fish but to leave the scales on. This is a protective layer from the salt. Once cooked, the fish will stay warm inside the salt blanket for a […]

Curried Lamb Chops

Curried Lamb Chops

Print Curried Lamb Chops Servings 4 Servings Ingredients 1/2 cup Coconut cream 2 garlic cloves Minced 1 tbsp Coconut aminos 1 1/2 tbsp Curry powder 1/2 tsp Ground coriander 1/2 tsp Ground cumin 1/2 tsp Red pepper flakes 12 Lamb Chops Frenched or full Fat 1 tbsp Coconut oil Instructions In a small bowl, combine […]

Rib-Eye with Arugula Salad

Rib-Eye with Arugula Salad

Print Roasted rib-eye with arugula This recipe is designed for two, so be prepared to share this chunky, juicy rib-eye. Servings 2 Servings Ingredients 1 1/4 lb bone-in rib-eye steak Olive oil brushing 1/2 tsp Sea salt 1/2 tsp Freshly ground black pepper 1 tsp Ghee Instructions For the Chimichurri - Arugula 1/2 cup extra-virgin […]

Pumpkin Curry Chicken

Pumpkin Curry Chicken

Print Pumpkin Curry Chicken On a cold day, there's nothing I love more than a bowl of curry. Prep Time 10 minutes Cook Time 15 minutes Total Time 25 minutes Servings 2 Servings Calories 540 kcal Ingredients 7 oz Pure pumpkin puree (not pumpkin pie filling) 1/2 cup unsweetened coconut milk 2 tbsp Golden Ghee […]

Bacon Wrapped White Fish

Bacon Wrapped White Fish

Print Bacon-Wrapped Tilapia The smoky bacon provides a savory saltiness to this light white fish, while a delicate lemon cram sauce balances it all out Prep Time 10 minutes Cook Time 30 minutes Total Time 40 minutes Calories 788 kcal Ingredients 4 6oz Tilapia fillets, rinsed and patted dry 3 tbsp Golden Ghee (organic) 1 […]

Coffee Rubbed Tuna Steak

Coffee Rubbed Tuna Steak

Print Coffee-Rubbed Tuna Steak Tuna steaks, appropriately named for their meaty flavor and texture, are best cooked rare. Prep Time 10 minutes Cook Time 5 minutes Total Time 15 minutes Servings 2 Serving Ingredients 2 4-oz High-Quality Tuna Steaks Extra-virgin olive oil 3 tbsp finely ground coffee 1 tbsp Freshly ground black pepper 1 tsp […]

Garlic & Thyme Baked Egg

Garlic & Thyme Baked Egg

Print Garlic/Thyme Baked Egg Butter and cream from the base of this delicious baked egg. Fragrant rosemary is a wonderful substitute for thyme if you prefer, but, in either case, use fresh herbs, not dried. Prep Time 10 minutes Cook Time 5 minutes Total Time 15 minutes Servings 1 Serving Ingredients 1 garlic clove Minced […]

Beef Stew

Beef Stew

Print Beef Stew Servings 5 Servings Calories 445 kcal Ingredients 2 lbs Stew Meat 3 cups Beef Stock 4 oz Tomato Paste (organic) 2 tbsp Coconut oil 1 tbsp Butter 1 medium Onion, diced 1 tbsp garlic, minced 2 tsp Worcestershire 1 tsp Fish sauce 1 tsp Soy Sauce (organic) Pinch salt Himalayan Pinch pepper […]

Cauliflower, Broccoli & Bacon

Cauliflower, Broccoli & Bacon

Print Cauliflower, Bacon, Broccoli Slaw Servings 4 people Calories 421 kcal Ingredients 1 head Broccoli, chopped 1 head Cauliflower, chopped 3/4 lb Free Range Bacon, baked & crumbled (about 8 slices) 1/2 cup Shredded cheddar cheese 1/2 cup Full Fat Mayonnaise (or make your own) 1/3 cup Water 2 tbsp Butter, softened 1/2 tsp Himalayan […]

Egg Benedict

Egg Benedict

Print Last Minute Egg Benedict  If you are late to work, this is the fastest way - you can use microwave, but I don't highly recommend it... Servings 1 Person Ingredients 1 tbsp Butter 1 large Egg 1/4 tsp Baking Powder 1 1/2 tbsp Almond Flour 1 1/2 tbsp Flax Seed Meal 1/4 tsp Apple […]

Nutty Bars

Nutty Bars

Print Nutty Breakfast Bars Servings 4 Bars Calories 421 kcal Ingredients 1/2 cup Walnuts 1/2 cup Pistachios 1/4 cup Coconut oil 1/4 cup Peanut Butter - (Almond is usually healthier) 1/4 cup Flax Seed Meal 1/4 tsp Almond Extract 7 dops Liquid Stevia (Xylitol - optional) Instructions Crush the nuts in a Ziploc bag using […]

Creamy Coffee

Creamy Coffee

  Print Super Creamy Coffee This is a perfect breakfast, especially if you are doing the intermittent fasting. Prep Time 10 minutes Ingredients 1 cup hot brewed coffee or black tea 1 tbsp coconut milk or heavy whipping cream 1 tbsp MCT oil or Coconut 1 tbsp unsalted butter or Ghee 3 medium egg yolk […]

Almond Bars

Almond Bars

Print Almond Bars Chocolate and Coconut. These sugar-free bars are absolutely irresistible and make a great post-workout snack - if required or right after a light meal. Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Ingredients 1/2 cup creamed coconut milk 1 1/2 cup unsweetened shredded coconut 1/4 cup coconut oil, […]

Lemon Coconut

Lemon Coconut

  Print Coconut Lemon Prep Time 10 minutes Cook Time 10 minutes Total Time 20 minutes Ingredients 7.1 oz coconut butter 1/4 cup coconut oil 1 tbsp freshly grated lemon zest 2 tbsp powdered erythritol or xylitol Few dops liquid stevia, to taste (optional) Instructions Melt the coconut butter and coconut oil in a double […]

Guilt-Free Cookies

Guilt-Free Cookies

  Print My Favourite Cookies Guilt-Free, no gluten Prep Time 12 minutes Cook Time 23 minutes Total Time 35 minutes Ingredients 8 oz Butter or Ghee (organic) 4 tbs Xylitol (best sweetener) 2 cups Almond Flour 2 cups Crushed Pecans 100 g Dark Chocolate (for cooking - no sugar) 1/16 tsp Sea Salt 2 tsp […]

Healthy Pancakes

Healthy Pancakes

Print Pancakes Real flavour starts with no gluten Ingredients 1 cup Almond Flour 1 tbs Xylitol Sweetner 1/2 tsp Baking Powder 1/4 tsp Baking Soda 1/8 tsp Sea Salt, finely ground 1/2 cup Organic Buttermilk 1 Egg Well Beaten 1 tbs Light Olive Oil Instructions Preheat a griddle to 375°F. Combine dry ingredients in a large […]

Best of Pizza

Best of Pizza

  Print No-Flour Amazing Pizza A delicious pizza you can consume, but without the flour crust! Prep Time 15 minutes Cook Time 30 minutes Total Time 45 minutes Ingredients 2 cups Grated Cauliflower (pre-grated weight) 2 cups Shredded Mozzarella Cheese (organic) 2 eggs Whole Egg 1/2 cup Onions (optional) Instructions 1/4 Cup / 2 oz […]

Cauliflower Rice

Cauliflower Rice

Print Favorite Rice A rice alternative that is totally healthy, and easier to digest! Prep Time 12 minutes Cook Time 10 minutes Total Time 22 minutes Ingredients 2 lbs Organic Cauliflower 1/2 cup Small onion, chopped 1 tbs Butter 1 tsp Sea Salt 1 tsp Black Pepper Instructions Cut the cauliflower into large chucks for […]

Mashed Cauliflower

Mashed Cauliflower

  Print Delicious Mashed Cauliflower Prep Time 5 minutes Cook Time 20 minutes Total Time 25 minutes Ingredients 2 lbs Organic Cauliflower 2 oz Butter 1/2 tsp Sea Salt 1/2 tsp Pepper 1/2 cup Organic Sharp Cheddar Cheese Optional Instructions Cut the florets (actual flower buds) off the stem of the cauliflower. Bring water to […]

Cauliflower Hot Wings

Cauliflower Hot Wings

  Print Best of Cauliflower Amazing, delicious, especially if you like wings Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Ingredients 2 lbs Organic Cauliflower 1 cup Organic Milk 3/4 cup Almond Flour 2 tsp Garlic Powder 1 tbs Butter or Ghee 1 cup Red Hot Sauce Instructions Preheat over to 425°F. […]

Perfect Brownies

Perfect Brownies

  Print Amazing brownies without Flour/Sugar Course Dessert Prep Time 5 minutes Cook Time 20 minutes Total Time 25 minutes Ingredients 1/2 cup fermented cocoa powder un-sweetened 1 cup chopped walnuts 2 sticks butter melted grass-fed/finished 2/3 cup Xylitol sweetener add more if you like it sweeter 4 eggs Whole 1 tsp vanilla extra Instructions […]

Inflammation

What causes inflammation Sugar Grains Vegetable Oil Fried Foods Refined Flour Dairy Synthetic Sweeteners Artificial Additives Grain-Fed Animal Protein Processed Meats Alcohol Trans Fat Fast Food MSG

Clogged Arteries

Clogged Arteries, Apo B, Lp(a), LDL   Due to inflammation, our arteries will tear in time.The first molecule that comes to aid and patch the tear, is your cholesterol and calcium. In time, Oxidized LDL will accumulate inside that tear, and most of the highest oxidized cousin of LDL is Lp(a), is super sticky and […]