Coconut Oil Omelet - to try

 

Ingredients

• 1 onion, chopped
• 1 ripe tomato, chopped
• ½ tsp salt
• ½ tsp pepper
• 2 eggs, beaten
• 1 tbs coconut oil
• ¼ avocado, sliced
• 2 tbs salsa

Instructions

Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Flip omelet with spatula and cook until eggs are no longer runny (one more minute).Fold the omelet in half and continue to cook if the omelet is not slightly brown. Then transfer to a plate. Serve hot with sliced avocado and salsa on top.

https://www.drperlmutter.com/recipe/coconut-oil-omelet/

Coconut Oil Coffee Creamer - to try

 

1 cup of coffee

• 1 Tsp coconut oil
• 
  
• 1 tsp organic butter or ghee
• 
  
• 1/4 tsp of vanilla
• 
  
• 1 pack of stevia (optional)

Mix all ingredients in a mug. A great way to get your 

daily dose of coconut oil!

https://www.drperlmutter.com/recipe/coconut-oil-coffee-creamer/

(Recipe via Samantha Chynn)

The Best Easy Guacamole - to try

 

The Best Easy Guacamole

• ▢4 Avocados ripe
• ▢2 Limes
• ▢3 Roma Tomatoes seeded & diced
• ▢2 cloves Garlic minced
• ▢¼ cup Fresh Cilantro
• ▢¼ cup Red Onion diced
• ▢1 Jalapeno seeded & diced
• ▢1 tsp Himalayan Salt

 

• In a large bowl, add avocado and juice of one lime. Mash together to desired consistency. You can mash really well for a creamy texture or leave it a little chunkier
• Cut Roma tomatoes in half lengthwise and use a spoon to scoop out the seeds (discard) then dice the tomatoes and add to the avocado
• Stir in remaining ingredients, taste for salt and add more lime juice if needed
• Serve right away or place cling wrap right on top of the mixture and store in the fridge. Enjoy within 1-2 days

NOTES

This guacamole is Paleo, Whole30 and Keto. To keep it keto or low carb, I like to eat it with radish chips and cucumbers or as a topping on a low carb dish. 

NUTRITION

Calories: 232kcalCarbohydrates: 13gProtein: 3gFat: 20gSaturated Fat: 3gSodium: 400mgPotassium: 756mgFiber: 10gSugar: 2gVitamin A: 535IUVitamin C: 28mgCalcium: 28mgIron: 1mg







https://thebetteredblondie.com/the-best-whole30-and-easy-guacamole/

Vegan Parmesan Cheese - to try

 

Easy Vegan Parmesan Cheese

• Author: Cookie and Kate
 
• Prep Time: 3 minutes
 
• Total Time: 3 minutes
 
• Yield: ¾ cup 1x
 
• Category: Condiment
 
• Method: By hand
 
• Cuisine: Italian

★★★★★

 

5 from 54 reviews

Make this simple vegan Parmesan cheese recipe and sprinkle it over your favorite Italian recipes! This vegan Parm is made with hemp seeds, so it’s nut free. No food processor required—just stir together the ingredients and you’re done. Recipe yields about ¾ cup.

INGREDIENTS

• ½ cup hemp seeds
• ¼ cup nutritional yeast
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon fine sea salt, to taste

INSTRUCTIONS

1. Simply stir together the ingredients in a bowl or jar until they are evenly dispersed. Taste, and add more salt for more intense flavor (I usually add another pinch or so). You’re done!
2. Store this vegan Parmesan cheese in an airtight container at room temperature for up to 3 months.

https://cookieandkate.com/easy-vegan-parmesan-cheese-recipe/#tasty-recipes-31366-jump-target

CAULIFLOWER SANDWICH THINS - to try

 

CAULIFLOWER SANDWICH THINS

Start to Finish: 18 minutes

INGREDIENTS:

• 3 cups riced cauliflower
• 2 pastured eggs
• 1/2 cup blanched almond flour
• 1/2 teaspoon salt
• Optional: Your favorite herbs and spices, to taste

INSTRUCTIONS:

1. Preheat oven to 350 degrees. Line 2 baking trays with parchment paper.
2. In a mixing bowl, combine all ingredients.
3. Dollop 2 heaped tablespoons of the cauliflower mixture onto a lined baking tray and use your hands to mold and shape the mixture into a round circle, similar to a fritter. Repeat this process until all of the mixture has been used. You should make 8 rounds total.
4. Place the trays in the oven and bake for 10 minutes. Remove from the oven and flip each round over. Return trays too the oven and bake for an additional 5 minutes, or until golden brown.
5. Remove from the oven and serve with your favorite fillings, or cool and store in a covered container in the fridge.

Serves 8

NUTRITIONAL INFORMATION (PER SERVING):

• Calories: 70
• Fat: 5g
• Net Carbs: 1.7g

https://www.bulletproof.com/recipes/keto-recipes/cauliflower-sandwich-thins-recipe-keto/?epik=dj0yJnU9dXhGWUZuMTZrZmJxaDB0d01pNnZVQmE2TXJoRTczYlYmcD0wJm49b0tGODFpTEp2aUhZZ3RTT0plcllUZyZ0PUFBQUFBR0VsZ0tB

Sweet Potato Avocado “Toast”

 

Sweet Potato Avocado “Toast”

Ingredients:

1. 1 large sweet potato (one that is more oval or oblong will work better than one that’s round)

2. 1 avocado

3. 1 c Broccoli Sprouts

4. Salt to taste

Instructions:

1. Wash and slice the sweet potato lengthwise into ¼ inch slices

2. Toast these slices in a toaster oven on high. Check after 10 minutes to see if it is cooked all the way through and put back in for another 5 minutes if necessary.

3. While the potatoes are toasting, cut open the avocado and mash in a bowl with salt.

4. Spread the mashed avocado over your finished pieces of “toast”

5. Top with broccoli sprouts

6. 
   

https://mybiohack.com/blog/ketoflex-12-3-diet-bredesen-protocol?fbclid=IwAR3rzX0egddbsQbVybF-1X2PTRplMOA8d9XmRBzOpP0U7_mykICnGDrZ46Q

The Ketoflex 12/3 Diet

 

The Ketoflex 12/3 Diet (Recipes And Supplements)

How To Do The Ketoflex 12/3 Diet

The Ketoflex 12/3 diet is an integral part of the Bredesen Protocol to reverse Alzheimer's Disease and Dementia.

In this post, we will be discussing the overall goals of the Ketoflex 12/3 Diet, the recommended foods to eat, recipes to try, how to start the diet and get into ketosis, solve cravings, how to fix dysbiosis, and what supplements are needed that are not in the diet.

Contents:

1. Goals Of The KetoFlex 12/3 Diet

2. My Experience With KetoFlex 12/3

3. Recommended Foods To Eat

4. Getting Into "KetoFlex"

5. The 12/3 Method

6. Cooking Caveats

7. Solving Cravings And Fallouts

8. Fixing Dysbiosis With Food

9. Simple Recipes To Try

10. Important Supplements Not Found In The Diet

Goals Of The KetoFlex 12/3 Diet

The ReCODE diet, called "Ketoflex 12/3", consists of being in ketosis, eating high amounts of fiber, eating within a 12 hour window, and stop eating at least 3 hours before bed.

The goals of Ketoflex 12/3 diet are:

• Restore proper brain growth and reduce neuroinflammation (inflammation of the brain) by:

  • Increasing ketone bodies

  • Increasing neurotrophic factors (read more - BDNF, NGF, MANF, CNTF, GDNF, CDNF)

  • Decreasing lectin intake

• We also want to increase insulin sensitivity by:

  • Fasting for 12 hours throughout the night

  • Stop eating food 3 hours before bed

• As a "flexitarian" diet, a majority of the should have a lot of:

  • Fiber from uncooked veggies (to restore nitric oxide signaling and blood flow to the brain and body)

  • Healthy fats

• Excrete toxins:

  • Cruciferous veggies and activating NRF2

  • Avoid estrogenics (such as BPA) and reducing use of some drugs like Proton Pump Inhibitors (GERD)

• It's important to know your genetic phenotype:

  • ApoE2 - good

  • ApoE3 - worse

  • ApoE4 - worst (I fall in this category)

  • If you are ApoE4, then a smaller portion of your dietary fats will be from saturated fats such as coconut oil, caprylic acid, and palm oil as you transition into the ketoflex diet, then will be a majority of MUFAs such as avocado and PUFAs such as olive oil.

My Experience With KetoFlex 12/3

As a biohacker, I've tried to this diet myself to see how it made me feel.

I've had my own health problems and with biohacking I've been able to resolve a significant portion of them.

So for someone who is already relatively healthy, this diet was able to increase my cognitive performance and overall physical stamina.

I don't believe this diet is just for those with neurocognitive disorders, but could also help those looking to improve their daily lifestyle.

I have helped my clients develop individual diet based on the KetoFlex diet and action plans based on their sensitivities. 

Recommended Foods To Eat

Eating organically is recommended, but not required.

We want to avoid most lectins, including gluten (found in wheat, rye, barley), casein (found in dairy), and nightshades.

Being in "ketoflex" (more discussed below) will already have low amounts of grains and bad types of dairy. 

Fats:

Your diet should be a majority of healthy fats (mostly MUFAs and PUFAs, and some SFAs) such as avocados, olive oil, coconut oil, and ghee. This will increase ketone bodies and short chain fatty acids making the body crave fat instead of sugar.

These fats include (not an exclusive list):

• Avocados and Avocado Oil

• Black Cumin Seed Oil

• Butter (must be A2 variety)

• Caprylic Acid

• Coconut oil

• Fatty cuts of meat

• Fish Oil and Krill Oil

• Ghee

• Olive Oil

• 
  

Veggies:

Veggies allowed on the diet (not an exclusive list):

• Artichokes

• Cilantro

• Cruciferous Vegetables - this includes (not exclusive list)

  • Arugula

  • Bok Choy

  • Broccoli

  • Broccoli Sprouts - A MUST* - significantly improves insulin resistance and toxin exposure

  • Brussels Sprouts

  • Cabbages

  • Cauliflower

  • Daikon

  • Horseradish

  • Kale

  • Kohlrabi

  • Radishes

  • Rutabaga

  • Turnips

  • Wasabi

  • Watercress

• Ginger

• Jicama

• Leafy greens

• Leeks

• Onions

• Resistant Starches (such as sweet potatoes, rutabagas, parsnips, and green bananas, which is a fruit)

*My favorite thing is to eat on this diet is Broccoli Sprouts, which activates a transcription factor called NRF2. If you have the third type of Environmental Alzheimer's, then you may need to take the product DIM or else cruciferous vegetables may make you feel worse. Read why this happens here. 

Fruits:

Full fruits are better than juice, as they have fiber. Low glycemic fruits are better than higher glycemic ones.

Fruits (not exclusive list):

• Blueberries

• Cherries

• Grapefruit

• Lemons

Other Plants and Fungi:

• All Herbs (including dandelion and ginger)

• Mushrooms - best to include Lion's Mane, Reishi, and Cordyceps (other mushrooms are also fine)

• Seaweed

Protein:

As a flexitarian diet, this diet is not too high on protein (~30g/meal).

• Pasture raised eggs

• Pasture raised (and grass fed) meats - use as a condiment, not as the main course

• Wild-caught fish (SMASH fish such as salmon, mackerel, anchovies, sardines, and herring)

Drinks:

• Tea (oolong, black, and green)

• Water (properly filtered for low fluoride, arsenic, and estrogenics)

Alcohol is not recommended on the diet, although red wine (1x/wk) is okay later in the protocol.

Desserts:

• Cacao (70% or higher, I use 90% and higher)

• Shredded coconut (unsweetened)

Getting Into "KetoFlex"

We want to put ourselves into ketosis.

The fastest way to technically do that is to fast for 2 or 3 days. This is depending on the rate of your metabolism (for me it only takes about 2 days since I have a relatively fast metabolism, but for others it may take longer).

An easy way to fast is simply by drinking water, taking electrolytes (such as salt), and drinking black coffee/unsweetened in the morning/day.

You can also get into ketosis by eating a very low on carbohydrates and a relative amount of protein.

Generally in this diet to get into and stay into ketosis - you want than 30-50 grams of net carbs/day or less (see below on how to calculate this) and no more than 30 grams of protein/meal.

To calculate net carbs per day, take a look at the nutrition facts of what you are eating.

• "Total Carbs" - "Fiber" = net carbs

• Sugar alcohols do count towards net carbs and not as fiber.

Protein should be listed on most food packaging.

It's paramount to use a ketone meter (blood, not urine) to measure whether you're in ketosis or not. The goal is to be around 0.5-4 mmol/L, which indicates mild ketosis. After you know what the "feeling" of ketosis feels like, then the ketone meter may not be necessary.  

Now, if you're afraid fat will make you fat, that has been proven scientifically incorrect. One of the major causes of fat accumulation is inflammation. Fat is an endocrine organ that secretes hormones and talks with other parts of the body including the brain. If the fat on your body is causing too much inflammation, it can cause inflammation of your brain. That's why the saying goes "A larger waistline is inversely correlated with a smaller brain", but that's just an idiom. Being in ketosis will help you lose extra fat weight.

The 12/3 Method

This is simply eating within a 12 hour window and stopping eating 3 hours before bed.

For example, if you wake up at 6am and eat breakfast at 7am, then you must stop eating by 7pm (or earlier) and go to bed after 10pm. It is recommend to go to not stay up late, as this interferes with circadian clocks (worse for those who are ApoE4).

Eating within this 12 hour window is a type of intermittent fasting and you must be consistent with scheduled eating, meaning if your window is 7am/7pm, then it should be 7am/7pm the next day and the next, etc.

Cooking Caveats

A few notes about cooking:

• Eating uncooked veggies is better

• Overcooking fats (oils and meats especially) increases Advanced Glycation End-products (aka AGEs), which are bad for Inflammatory Alzheimer's Type 1

Solving Cravings And Fallouts

Most cravings will go away once you have adapted to ketosis (may take weeks to months). 

To fix some cravings instantly:

• Hunger - It's okay in the morning to have a small amount of unsweetened black coffee or unsweetened tea. Be sure to drink lots of water and electrolytes,

• Sugar cravings - use chromium picolinate or cinnamon

• Insomnia - use magnesium glycinate and melatonin.

• Short bursts of exercise - doing just 20 pushups really quickly or repetitive running will increase something called lactate which your body will use as energy instead of depending on sugar. This also increases Irisin and NRF2 helping with neurogenesis in the brain and overall inflammation.

• Blood pressure/dizziness problems - use salt (sodium and potassium)

Fixing Dysbiosis With Food

If your gut microbiome is bad and in dysbiosis (such as having Candida), it is important to load up on Probiotics combined with Prebiotic Foods.

Probiotics:

• B. lactis (fermented dairy)

• B. longum (fermented veggies and dairy)

• L. acidophillus (fermented dairy)

• L. brevis (sauerkraut and pickles)

• L. plantarum (kimchi, sauerkraut and fermented veggies)

• Probiomax

• S. boulardii

Prebiotics include eating a lot of:

• Fermented foods

• Kimchi

• Kombucha

• Resistant starches (such as green banana flour)

• Sauerkraut

If you have a bad reaction to the prebiotics you may have SIBO or histamine intolerance, so stay away from lactic acid bacteria (fermented foods) and treat the underlying histamine intolerance, along with biofilm formation.

Information about the nasal microbiome can be found here. 

https://mybiohack.com/blog/ketoflex-12-3-diet-bredesen-protocol?fbclid=IwAR3rzX0egddbsQbVybF-1X2PTRplMOA8d9XmRBzOpP0U7_mykICnGDrZ46Q