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When we eat is the key to health

What if I now told you that many people struggle with weight loss not because they don’t eat right but because they don’t eat at the right time? When we eat is the key to health!

I hear you saying “What is this guy talking about!!”. And I used to think the same. But the last ten years since I am practising intermittent fasting I am able to listen a lot better to my body and what signals it is sending me throughout the day. And many of those signals very much related to timing! When I have energy, when I am hungry, when I am sleepy all are closely interlinked to how I feel.

Did you know We all have little clocks inside us? 

There is a lot of science behind food and your circadian rhythm, so I invite you to join me in the magic world of the little clocks we all have inside us. When we eat is the key to health!

Circadian Rhythm

Making smart food choices is the key to eating and living healthy. But now, the more and more research shows that when we eat is just as important as what we eat. 

Why, you ask? Because as it turns out, biological activities like metabolism are closely linked to our circadian rhythm. Your metabolism changes throughout the day because of your circadian rhythm or natural body clock.

Circadian rhythms are driven by a master clock, within the suprachiasmatic nuclei (SCN) of the hypothalamus, and peripheral clocks located throughout the body which govern most (if not all) of our body functions and when they should optimally take place . For the circadian system to function optimally, the individual clocks must be correctly synchronized to one another and to the external environment. Abnormal circadian rhythms are associated with poor health and metabolic disorders.

Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle.

Nothing in life and in our body works in isolation. We are very much connected with nature, and we are now discovering the impact it has to our hormones and our health. And the time of the day we eat has a strong influence to our digestion, our insulin and our sleep. We now know that certain genes turn on and off depending on the time of the day (and environment cues) in order to control almost every function in our body. All of this affects our hormones. Take for example cortisol and melatonin.

  • In a perfect world, cortisol rises in the morning, peaks again in the afternoon right before lunchtime, and then drops at night. 
  • Melatonin does the opposite. It’s lowest in the morning and then gradually increases as the day goes on. 
  • That means, in theory, you wake up in the morning feeling energized and ready to go, then at night you start to feel sleepy and head off to bed. 

Shift workers

Energy metabolism and appetite regulating hormones follow circadian rhythms which, when disrupted, could lead to adverse metabolic consequences. 

Such circadian misalignment, a mismatch between circadian rhythms and behavior, is most typically experienced by people who do shift work, due to being aware in the night, sleeping during the day, and eating at constantly shifting times. Anyone who does shift work knows how exhausting this can be.

However, circadian misalignment is not restricted to shift workers; milder shifts in sleep and mealtimes, due social and eating behaviours, are highly prevalent in the general population. Social and eating jet lag result in later meal times, which will promote positive energy balance and weight gain. Earlier meal timing, specific to individual circadian patterns, could serve to reduce disease and aid in weight loss.

Always remember

  • Every organ in the body has an internal clock to determines which functions should happen at which time. For example when hormones are secreted. This is called circadian rhythm.
  • Genes turn on and off depending on the circadian rhythm and environmental cues such as light.
  • Shifting away from our optimal circadian rhythm can result to many issues, such as weight gain or metabolic diseases.

Food and circadian rhythm

Circadian rhythms, metabolism, and nutrition are intimately linked. We simply can’t avoid this fact.

In the morning 

– The hypothalamus, is super sensitive to light. When your hypothalamus is exposed to light, it sends out signals to the rest of your body telling it that it’s time to wake up.

– In response to daylight and food, insulin sensitivity increases and melatonin decreases, making you feel alert and energized. 

In the evening

 

  • The hypothalamus signals to the body that it’s time to wind down. 
  • In turn, melatonin levels go up and insulin sensitivity decreases, preparing the body for rest and cell repair. It probably now starts to make sense that aligning the dinner time with our circadian rhythm can help maximize weight loss, improve endurance, reduce the risk of type 2 diabetes and lower blood pressure, among other things. 

Insulin (as always) plays a crucial role here. When we eat, especially if we eat a meal that has a lot of carbohydrates, the body releases insulin in response to the rise in blood sugar. If insulin rises at odd times, like when eating a meal late at night, it can actually disrupt the circadian rhythm and increase the risk for long-term health problems. Insulin also promotes the storage of body fat, especially when eating too many carbohydrates or calories. Let’s be clear though here. The problem is not insulin, but the timing!

All of our cells and organs have clocks that determine when our genes should be turned on and turned off. The body can’t do all actions at once. So when the sun goes down, usually the actions of digestion are turned off and the actions of repair and restoration are turned on. If we eat late at night, we get slower digestion, inappropriate acid production, and more insulin resistance. This may be one of the key secrets that leads to fat gain.

But to make things even more complicated, remember that everything is interlinked! Sleep also affects two hormones in the body, which regulate hunger, ghrelin and leptin. Ghrelin stimulates appetite while leptin does the opposite. When the body is sleep-deprived it throws off the circadian rhythm, increasing ghrelin levels and decreasing leptin in the body—which will lead to increased hunger and sugar cravings. It is a vicious circle!

Sticking to eating during the day

On the other hand, sticking to an eating schedule that aligns with our natural hormone cycles and avoiding late-night insulin spikes can help reduce the risk of developing chronic diseases, type 2 diabetes, and heart disease. Do you want health benefits like

  • Weight loss
  • More efficient metabolism
  • Increased energy
  • Better digestion
  • Reduced inflammation
  • Improved immune function
  • Timing your meals with your natural circadian rhythm has also been shown to help improve inflammatory diseases, like rheumatoid arthritis (or RA) and inflammatory bowel disease (or IBD), infections, metabolic disorders, infections, certain cancers, and central nervous system disorders, like multiple sclerosis and Parkinson’s disease. 

Always remember

We live in connection with nature and not against it. Follow the natural sleep-wake cycle has many health benefits.

When to eat

  • Eat your carbs in the morning, when insulin sensitivity is the highest.
  • Be consistent with your routine. The more regular your sleeping and eating habits are, the better your circadian rhythm works. The brain has memory and will expect what is coming based on your habits. Regulating eating patterns allows your body to anticipate and get to know that it can expect a glucose load at certain times of the day, so it’s prepped and can make the most appropriate responses.
  • Eat no later than 7 p.m. If you are trying to lose weight and want to be healthy this is a key takeaway message. Additionally eating later in the evening is usually connected to snacking, and lower quality, junk food like pizza, pop-corn etc. And let’s emphasize that the amount of food is irrelevant. Even a single bite will trigger the digestion process! 
  • Remove artificial lights. Blue-light, extended screen time, and unpredictable sleep schedules can all negatively affect your natural circadian rhythm and throw your hormones out of whack. Eating with your natural sleep/wake cycles can help start to balance your hormones, but if you’re scrolling through Instagram on your phone until 2 a.m., it can negate your dietary efforts. 

Final Thoughts

If you are still not convinced that this is the way we are built to live, then ask yourself “How did my ancestors live for the past 1 million years?” or “If I am out in the wild for a couple of days what would my schedule be?“. 

Don’t try to fight how nature has so intelligently made us function. We are one with the environment. Respect that so you can thrive, reach your ideal weight and be full of energy. When we eat is as important to what we eat!

 

Further reading




Fasting 101

Many people do intermittent fasts in their life without even knowing it.  If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don’t feel hungry in the morning and this makes their life simpler.

If you are just starting your intermittent fasting journey, here are some quick tips!

Can I drink liquids during fasting?

Yes. We want to avoid anything with calories so water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

  • Coffee can be particularly beneficial during a fast, as it will reduce hunger.
  • Electrolytes together with your water are also recommended.

Can I workout fasted?

Yes. That is totally fine. If you are still building your fasting time and you are not fully ready then it is best to listen to your body and take it easy. Once you are fully fat adapted you will have all the energy you need to workout.

Will I break my metabolism when fasting?

No. Studies show that short-term fasts actually boost metabolism up to 5%. Fasting when done correctly is a light stressor which will trigger hormones like norepinephrine to keep us focused and alert.

Will Fasting Cause Muscle Loss?

All weight loss methods can potentially cause muscle loss if not done correctly. The secret here is to 

  1. Get all the calories and nutrients you need. Don’t reduce calories!
  2. Follow a low-carb diet to ensure you are into ketosis. In this way your body will know how to use fat for fuel instead of breaking down muscle tissue.

Final thoughts

It is important to take it step-by-step and build the right mechanisms to allow you to have energy while fasting. Don’t rush into it.

Further Reading




Nutrient synergies

You probably have noticed that our meals come many times in certain combination. And besides tasting good, our mothers and grand-mothers probably had gained some wisdom go back in time as to how nutrients work better together!

Nutrient synergies is a topic that can get very quickly very complicated, so in this post I will give you a quick overview and some easy guidelines. 

Always remember

The action of eating foods across the food matrix (the composite of naturally occurring food components) on human biological systems is by far greater than the corresponding actions of the individual food components. This means that supplementation is never as powerful as eating a proper whole food diet!

The nutrient balancing act!

Everything in our body works in balance. Minerals work synergistically when in balance or they compete with each other when not. A great example is sodium and potassium. Those two go together like yin and yang. They are the two primary electrolytes in our body, working together to maintain fluid balance in cells, blood plasma and extracellular fluid. Potassium is found primarily inside cells, and sodium is the main electrolyte in extracellular fluid. However, doctors recommend us to reduce salt from our diet…

Nutrients work together

The methylation cycle is a series of chemical changes that occur in the body, which regulates genetic repair and expression, and generate energy-rich molecules. This cycle begins in the blood vessels with folate (B9) obtained from diet. But in the whole process also requires Mg, Zn, B12, Cu,  P5P (B6) and a number of hormones. If this process goes wrong due to any deficiencies a number of disorders can start appearing!

Nutrient Bio-availability

Another aspect of nutrient absorptions is how many nutrient can we absorb and use from what we eat. Just because we consume foods or supplements, doesn’t mean that we will absorb 100% of the nutrients. Food combinations, processing, and cooking all influence how well nutrients will be absorbed.

Nutrient absorption, use, and retention in the body can also vary according to our specific needs. For instance, a woman who is menstruating will absorb much more iron in comparison to a man. A child whose bones are growing will absorb much more calcium than an adult. This absorption rate can also vary according to age, sex, amount of nutrients in the body, current health, and digestive wellness. External factors such as medication or alcohol consumption, even level of stress, can impact how nutrients are ingested.

Eating food as close to their purest form as possible is our best bet when trying to improve health and prevent disease. So rather than getting your nutrients from supplements, aim to get them from whole foods. Learn which foods are a match made in health-heaven and which nutrients fight for their right to be absorbed.

The basics

  1. Salad with olive oil.  All fat-soluble vitamins (Vitamin A, D, K, E) need fat to be better absorbed. Always add extra virgin olive oil to your salad!
  2. Meat with Salad and lemon.  Iron absorption is 4 time higher when we we also consume at the same time vitamin-c. The easiest way to do so is to have some broccoli and/or fresh lemon juice together with your steak.
  3.  Too much Zinc will cause copper deficiency
  4. Potassium needs to be balanced with sodium
  5. Omega6 : Omega 3
  6. Calcium and oxalates
  7. Calcium and magnesium

Always remember

Thus, the action of the food matrix (the composite of naturally occurring food components) on human biological systems is greater than or different from the corresponding actions of the individual food components.

Also note

  • Healthy Liver : The liver acts as a storage site for some vitamins, minerals (and glucose). The liver stores vitamins and minerals for the times when they may be lacking in the diet. An example is  vitamin D which helps get you through the shorter days of winter, for example, when your skin isn’t able to manufacture enough vitamin D. It is very important to keep our liver healthy. Any impairment of the liver such as fatty-liver needs to be addressed immediately.
  • Have healthy fats with every meal.  Fats are insoluble in blood and water and so the liver produces special, fat-carrying proteins called lipoproteins. These lipoproteins circulate in the blood, carrying essential fatty acids between the liver and body tissues. The lipoproteins also transport cholesterol. Although cholesterol has a certain ‘unhealthy’ reputation, it is still essential for the correct functioning of the body. It is used to make bile salts, to synthesise vitamin D, to make sex hormones, to make other hormones for the immune system and in dealing with stress. 
  • Get your B-Vitamins every day. The B complex vitamins and vitamin C make up the water-soluble vitamins. Since they dissolve in water in your body, they are not stored — with the exception of vitamin B12, which is stored in your liver. When your intake is more than your body needs for immediate use, the rest is excreted in the urine. This means that your diet must supply a continuous source of vitamins so your body has the amount you need available when it ‘s needed. The exception is vitamin C, which can be stored in the adrenal gland for three to four months.
  • Iron is best taken with vitamin-C and best not with Calcium (ie dairy products) 
  • Avoid calcium supplements. Supplementing with calcium can lead to magnesium deficiency due to competitive inhibition for absorption and over supplementing with vitamin D may lead to magnesium deficiency via excessive calcium absorption and hence increase the risk of arterial calcifications.
  • Copper is essential as a vital link in many of the body’s different chemical reactions and in the formation of protein within the liver. It also plays a role in using up the body’s iron stores, whenever they are needed. 
  • Zinc is a mineral used by the body to facilitate a large number of metabolic reactions, and you need a daily supply as the body does not store zinc.
  • Selenium and iodine have a synergistic relationship that is especially important for a healthy thyroid. Iodine is a component of thyroid hormone, and selenium as a selenoprotein helps to convert the thyroid hormone into its active form. Both minerals are needed by the thyroid in adequate amounts; too much of one can contribute to a deficiency of the other.

Final thoughts

Although nutrition can get pretty complicated, try to eat a whole food diet and follow your intuition. Doing the basics right can yield the biggest benefits.

Further Reading




Zucchini and feta pie


Zucchini and feta pie

This a very easy recipe based on a Greek traditional pie called "Badzina".

I have replace a part of feta cheese with mozzarella and normal flour with almond flour.

if you combine it with a fresh salad you have a full meal.

  • 400 gr. zucchini
  • 100 gr. feta cheese
  • 100 gr. mozzarella
  • 2 medium eggs
  • 2 Tbsp olive oil
  • 150 gr. almond flour
  • 1/2 tsp baking pawder
  • 1 tsp salt
  • freshly grinded black pepper
  1. Preheat the oven at 180 degrees.
  2. Grate the zucchinis and let squeeze them to extract the extra water.
  3. Combine all the ingredients and place in a baking tray.
  4. Add some extra bits of feta on top.
  5. Bake for about 1 hour until golden.

I added mozzarella to give a lighter after taste, But if you are a feta cheese lovers you can double the amount of feta and skip the mozzarella.





A delicious green smoothie


Green Smoothie

Looking for alternatives for your breakfast and getting your potassium? Making a green smoothie can be a tasty, easy option!

Potassium is a key electrolyte which we have already discussed in detail here. The special thing about potassium is that we need a huge amount every day. In specific 4700mg per day. The easiest way to get the needed RDA is to eat plenty of green vegetables. This would amount to about 7-10 cups of vegetables which for some people can be a bit to much when you are not used to eating salads.

If that is you, then a green smoothie can be a great option to increase your daily veggie intake and introduce more variety to your breakfast. The options are endless and you could just add what you already have in your fridge, but below is one of my favorites.

  • 100 grams of kale / spinach
  • 50 grams of parsley / coriander
  • 1/4 of avocado
  • 1 stick of celery
  • Juice from 1/2 lemon
  • Cucumber
  • Cold water (preferably ice cubes or Almond Milk)
  • 1 tbs : Olive Oil / Cocunut Oil
  • To taste : Salt / Pepper / Chilli / Ginger / Kurcuma
  • Optional : a handful of blackberries or boiled beets
  • Optional : Chia seed for sprinkling
  1. Roughly chop the ingredients and put in the blender. Blend for a few secs.
  2. Bring to taste and serve!
  • Don’t over-consume avocado to keep the right o3 : o6 ratio. Ideally we would like to keep to at a 1:1 ratio
  • Adding fat like olive oil helps with the absorption of the fat-soluble vitamins.
  • Prefer a salad to a smoothie when possible. Chewing your food triggers saliva and a number of enzymes to prepare and help the digestion.
breakfast, detox, healthy, smoothie





Prosciutto Frittata Muffins


Prosciutto Frittata Muffins

These tasty bake-and-take egg cups are packed with protein. Make them on a Sunday, then heat and eat all week.

  • 6 large eggs
  • 1/2 cup of milk
  • a cup of cheese
  • A handful of cut baby spinach
  • 1 thinly sliced red pepper
  • 2-3 slices of prosciutto
  1. Preheat oven to 180 degrees C. Add some butter on the sides so the cupcakes don’t stick.
  2. In large bowl, beat the eggs, milk, with a bit of salt and black pepper. Stir in cheese, spinach and red pepper.
  3. Divide batter among muffin-pan cups, top with prosciutto and bake 20 for minutes or until just set in the centre.
  4. Let the muffins cool for 5 minutes, then remove from cups. Serve warm.
  • The muffins can be refrigerated up to 4 days
Recipes
breakfast, low-carb, muffins





Easy omelet with bacon and avocado salad


Easy omelet with bacon and avocado salad

Just a different and easy way of having your eggs to after your fast ends. This way is with having a guacamole style avocado-herbs salad and some bacon as well. 

The amount of (healthy) fat as well as the kcal are considerable, you should keep this in mind as you most likely have more meals during the day!

  • 3 free range eggs
  • 2 thick slices of bacon (~50 gram)
  • for the salad
  • 1/2 avocado
  • 1/2 red chili pepper
  • 1 spring onion
  • 30 grams of coriander
  • 1/2 lime
  • optional:
  • 1/2 red onion
  • few tomatoes
  • jalapeno peppers instead of red chili peppers
  • pepper
  • salt
  • olive oil
  1. Mix the eggs with some salt and pepper and set aside
  2. Heat the pan, cut 3 nice pieces of bacon, and fry them till done.
  3. Meanwhile peal the avocado and chop in chunks, then clean the chili pepper and spring onion and cut in small slices.
  4. Chop the coriander finely, squeeze the lime and take some zest of the skin.
  5. Mix avocado with lime juice and then mix with coriander, lime zest, chili and spring onion.
  6. When the bacon is done, take it from the pan, and in the bacon fat fry the omelet, and fold it .

It’s always nice to make your place looking nice before eating. Try to do it in a way that it’s worth taking a picture (and share with others). In This time I placed the omelet on one half of the plate, the salad on the other half, and added the bacon in the middle on top (see image). Worth a try!

Easy omelette with bacon and avocado salad





Asian style salad


Asian style salad

Inheriting the KetOntrack nutritional series, complementing a low carb and healthier style of living, can be a challenge. I am as part of my transformation preparing regular full-size meals in form of a rich salad. Where this is usually my first meal of the day, in order to provide all nutrients needed to start the day, as well as providing the body the right level of energy. I have found to create very tasty salads, relatively easy, which can vary on a daily basis, providing the right micro nutritional intake as well as offering a very diverse taste variance, with some little tweaks.

  • 50 g Rocket or Lettuce
  • 25 g Button Mushrooms
  • 25 g Radish
  • 1 Large Boiled Egg
  • 1 tbsp Roasted Sesame seeds with hull
  • 1 tbsp Linseed
  • 15 g Carrot
  • 15 g Red Bell Pepper
  • 60-80 g Fish raw (Salmon or Tuna)
  • 1/4 Avocado
  • 10 g Lentil sprouts
  • 10 g radish seeds sprouted
  • 10 g Brussels sprouts
  • 2 tbsp Yeast flakes
  • 2 tbsp Sesame Seed paste (Tahini)
  • 1 tbsp Sesame Oil
  • 1 tbsp Extra Virgon Olive Oil
  • 1 tbsp Rice vinegar
  • 1 dash Salt
  • 1 dash Pepper
  • 1 tsp Xylite
  • 2 tbsp ice cold water / ice cubes
  1. Wash the ingredients (Rocket, Mushrooms, Radish, Bell Peppers, Carrots, etc).
  2. Thinly slice Mushrooms, Radish, Bell Peppers, Carrots, Avocado as we will not cook them.
  3. Take off any skin from the Salmon and cut in Sashimi style thin slices.
  4. Roast the Sesame and Linseed on low temperature in a pan for 10 mins.
  5. Add all ingredients so far in a salad bowl
  6. In a small bowl, add dressing ingredients or a cocktail shaker (with a cube of ice, instead of ice cold water), stir / shake to emulsify.
  7. Pour Dressing over the created Salad, add yeast flakes, top with quartered egg.

Varying this recipe with the optional ingredients rotating on a daily basis, is giving me the diversification I need for a daily healthy lifestyle. The recipe can be understood as building blocks, where you should consider a protein source and the egg, as well as green leaves, such as rocket or kale, mandatory, the rest can be pretty much varied all along. Remember to choose a keto freindly dressing as well.





Grass-fed beef with roasted vegetables


Roasted vegetables with grass fed beef steak

Having the right protein intake, paired with low carb keto friendly meals, can be quite fun. I have created a very tasty recipe, which is suitable as a lunch or dinner.

The recipe consists of a basis, of different vegetables, which are, except maybe for sweet potato, low in carbs. You can leave aside sweet potato as well and replace with celery for example. When using beef, make sure you are really using the right quality, which should be organic, grass fed and nothing else. I´m using a lot of organic extra virgin olive oil, which enables micro nutrients to unfold, via polyunsaturated fatty acids. You can as well mix some ingredients, i.e. add leek or spring onion (which are a bit higher in carbs).

  • 300 g Bulb fennel
  • 100 g Button Mushrooms
  • 140 g Carrot
  • 240 g Sweet Potatoes
  • 130 g Savoy Leaves
  • 80 g Parsley Root
  • 160 g White (Yellow or Red Onion – 2 medium Onions)
  • 4 Cloves Garlic
  • 1 dash Salt
  • 1 dash Pepper Ground
  • 6 tbsp Extra Native Olive Oil
  • 2 ~ 20 cm branches of Rosemary
  • 800 g Organic Grass-fed Beef (room temperature ~3 cm thick. 4 pieces.)
  1. Pre-Heat the Oven to 200 Degrees Celsius, with the top grill turned on.
  2. Remove skin of Sweet Potatoes and Parsley Root, wash all vegetables and the Rosemary branch.
  3. Cut Onions into small cubes. Cut Mushrooms, Fennel, Garlic, Sweet Potatoes, Carrots and Parsley root into thin slices. Cut Savoy leaves in bigger squares.
  4. Add half of the Olive Oil into a large pan, soften the onions. Turn up heat and add first the Sweet Potatoes. After 3-4 minutes, add Carrots, Garlic, Mushrooms, Parsley Root and Rosemary cut into 4 pieces and roast for 4 minutes. Add salt and pepper as wished. Stir a couple of times. Add Savoy at the end and keep in the pan for 2 additional minutes.
  5. Add the roasted vegetables to a casserole dish and pour the rest of the olive oil over it. Then put in the oven´s upper shelf, close to the roasting grill.
  6. Clean the pan and heat to max temperature.
  7. Prepare the meat by using a drip of olive oil on one side, only put pepper on the side.
  8. Once pan is heated, put the steaks into the pan on the spiced side. Before turning the meat, put a drip of olive oil on the other side and again spice with pepper. The meat can be prepared as wished, I prefer medium rare, which is 2-3 minutes roasting each side.
  9. Turn temperature of the oven down to 100 Degrees Celsius. Keep the vegetables in the upper shelf.
  10. Wrap each roasted piece of meat into aluminum foil, resting it in the lower oven at around 100 degrees Celsius for 10 minutes.
  11. Take out meat and cut as wished, or serve as whole. Serve with the vegetables.





Salmon with spinach and celery mash


Salmon with spinach and celery mash

My personal favorite.!!

Wild caught salmon with spinach and celery mash.

A meal with a complete nutritional profile that tastes superb and you can prepare in 20 minutes!

  • A piece of wild caught salmon (with or without skin)
  • 1 Celery root
  • 400 gr of Spinach (or kale)
  • a bunch of Dill
  • 2 onions (1 garlic clove)
  • 1 lemon juice
  • butter (salt, pepper)
  • a dash of ouzo (optional)
  • 1 avocado
  1. Clean the celery root and cut it in big chunks
  2. Finely chop 1 onion and 1 garlic clove.
  3. Place the celery root chunks and 1 onion in a pot and fill with warm water till half of the chunks is covered. Reason is to create a steaming effect as boiling the vegetables makes them lose their nutrients. Boil in medium heat for 5 minutes.
  4. Once ready use your blender and put in the celery chunks, some of the water, the onion, butter, salt, pepper (to taste) and blend for some seconds. If your blender does not fit all do it in two rounds. Tip: be generous with the butter, salt and pepper! Consistency of the mash will depend on how much water you add.
  5. After putting some salt and pepper on the salmon, place the piece on a hot pan. This is important since we want to create a nice golden color without having to cook the salmon for too long. Cook from each side for 3 minutes and leave to rest. Note that even after you take the salmon off the pan it will continue to cook so don’t be afraid of under cooking it. Tender and juicy is the result we want!
  6. In the same pan and on medium heat place the onion all let it cook for 1-2 minutes. Then place the garlic. If needed put some butter. At this point you can also throw a dash of ouzo. Let the alcohol evaporate and throw in the pan the spinach. Let the spinach get soft and after 1-2 minutes place the dill, some butter, salt, pepper and the juice of half a lemon. The dill , lemon and butter will make all the difference so don’t forget them!
  • In one of his recent YouTube posts Siim Land, one of the up-raising bio hackers, stated that if there was one food you had to eat for the rest of your life that should probably be salmon since this contains all the essential nutrients. And that is so true. With respect to the Daily Recommended Allowance (RDA) you get 200% of Omega-3, all the B-Vitamins, Vitamin-D, 50% Phosphorus, 25% Potassium, 100% Selenium only to mention a few. Keep in mind to look for the wild caught salmon though.
  • Spinach is another super-food which you can include in your meals in many different ways. Spinach is an excellent source of antioxidants and (like other dark leafy greens) is loaded with vitamins A and K, and is an excellent source of several other vitamins and minerals as well as vitamin C, folate, calcium, and iron.  One note is that spinach is high in oxalates, which is a naturally occurring substance found in plants and animals. High concentrations of oxalates can cause them to crystallize. If you have a history of kidney or gallbladder problems you may want to limit the amount of spinach you eat. Oxalates also can interfere with calcium and iron absorption. This is not really a concern but if you like eating spinach every day consider steaming it for a couple of minutes.
  • Celery root mash is one of my favorites. Even though it is mostly of carbs it is low on the glycemic index and it is a nutritional powerhouse, packed with fiber and vitamins B6, C and K. It’s also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese. And the taste is out of this world! Try it out and you wont regret it.
  • As you can see from just this one meal of around 750Kcal you get almost all your needed daily nutrients (75%)
low carb
Salmon with spinach and celery mash