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Simple Chia Pudding
Chia Pudding:
Chia seeds
tbsp Coconut Cream
Almond Milk
Monk Fruit
Pumpkin Spice
Chia
greater than 4:1 ratio of fiber to net carbs, which is among the best fiber/net carb ratio of any keto food
When cooked chia seeds form a gel-like consistency that helps keep ingredients together
Caffeic acid: Many plant foods are rich in this substance – Caffeic acid is also a good means of fighting inflammation in the body
Kaempferol: Another antioxidant found in chia seeds, which brings the benefits of the reduced risk of cancer and other chronic diseases
Coconut Cream
Coconut cream is basically the same thing as coconut milk, except the coconut meat-to-water ratio is about four-to-one
Fat Snax Cookie Ice Cream Sandwich with Mac Nut Butter
Fat Snax Cookies
Nutrition:
Serv. Size: 1 Cookie (20g), Servings: 2, Amount Per Serving:
Calories 100
Total Fat 8g
Total Carb. 6g
Fiber 2g
Sugar Alcohol 2g
Net Carbs 2g
Protein 2g
Halo Top or Enlightened
Total Carbohydrates 13g
Dietary Fiber 3g
Sugars 4g
Sugar Alcohol 6g
Mac Nut Butter
Macadamia are the lowest nut in carbohydrates. They contain only 1 gram of net carb per 200 Calories as compared to nuts like almonds, pistachios, which contain around 5 grams of net carbs for 200 Calories.
Almost all nuts contain phytic acid, but macadamia are the single exception.
Palmitoleic Acid
Above all else, it is this extremely rare Omega-7 fat (only elsewhere found in the bitter sea buckthorn berry) that makes macadamia so amazing. Palmitoleic acid is a MUFA and makes up 20% of macadamia’s fat.
Inflammation/NFκB. In white blood cells, palmitoleic acid quells inflammation by inhibiting this master genetic regulator of inflammation, NFκB. Clinical and Experimental Pharmacology & Physioloy 2017 https://www.ncbi.nlm.nih.gov/pubmed/28135761
Diabetes/Insulin Resistance – This review summarizes how palmitoleic acid can improve pancreatic β-cell survival, insulin secretion, and insulin sensitivity, meaning that palmitoleic acid can protect against diabetes, obesity, and metabolic syndrome. Current Drug Targets 2017 https://www.ncbi.nlm.nih.gov/pubmed/26648072
Chocolate Moo Moo Drink
Almond milk + Cacao + Stevia + Canned Coconut Milk
Cacao
In this human cell study, cacao extract boosted BDNF levels and protected neurons from Aβ toxicity. Journal of Cellular Biochemistry 2013 https://www.ncbi.nlm.nih.gov/pubmed/23554028
Mechanisms by which cacao and cacao polyphenols may protect against Alzheimer’s disease and otherwise improve brain function include boosting BDNF levels to increase neurogenesis and neurosurvival and increasing vasodilation and blood flow to the brain. Frontiers in Immunology 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465250/
American Journal of Clinical Nutrition 2011 https://www.ncbi.nlm.nih.gov/pubmed/21068351
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
Credit: YouTube
