keto vegetable salad in bowls
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Eating Healthy

Eating healthy this year by watching the amount of sugar you consume on a daily basis has never been easier. You can start by eating a primal/paleo diet as summed up in the Primal Blueprint Food Pyramid. And if sugar is really to limit, eating keto or borderline keto, like I do most of the time, is probably the best next step. Check with your doctor and give it a try! Dr. Frank Lipman said in a recent tweet, “If you make only one change this year, let it be cutting sugar and starches from your diet. Sugar is extra harmful as we age. It weakens the immune system and feeds diseases we all fear: type 2 diabetes, heart disease, cancer, and Alzheimer’s, to name a few.”

What to Buy When Eating Keto (as outlined at Mark’s Daily Apple)

  • Leafy Greens: spinach, Swiss chard, romaine, red/green lettuces, purslane, dandelion greens, watercress, beet greens, endive.
  • Cruciferous Vegetables: broccoli, cauliflower, cabbage (red and green), kale, arugula, brussels sprouts, collard greens, bok choy, broccoli sprouts, etc.
  • Other Veggies: mushrooms, zucchini, summer squash, asparagus, green beans, fiddlehead ferns, broccolini, cucumbers, leeks, spaghetti squash, onions (red, white, yellow), okra, eggplant, artichokes, tomatoes, bell peppers, hot peppers, rhubarb.
  • Lower Carb Fruits: avocados, lemons, limes, berries, apricots (fresh, not dried).
  • Dairy (pastured or organic): Emmental, cheddar, gouda, Swiss, parmesan, brie, feta, blue, queso, goat cheese, cream cheese, creme fraiche, full-fat cottage cheese, full-fat plain Greek or regular yogurt, heavy whipping cream, half & half.
  • Seafood: sardines, wild trout, sockeye salmon, bivalves (oysters, mussels, clams, scallops), wild-caught shrimp, summer flounder, Petrale sole, wild tilapia, Haddock, Mahi Mahi, bass, and anchovies, to name a few. Find out about the best picks each year at seafoodwatch.org.
  • Packaged Fish: wild sardines, anchovies, canned herring, wild salmon.
  • Meats & Poultry: chicken, turkey, duck, lamb, grass-fed beef, pastured pork, pastured and organic organ meats. ButcherBox and US Wellness Meats make finding good-quality meat easier.
  • Cured Meats (sugar-free): sausage, bacon, prosciutto, ham, beef jerky, salami.
  • Eggs (pastured and organic if possible): chicken eggs, duck eggs, quail eggs, goose eggs.
  • Nuts and Nut Products: coconut butter, no-sugar cashew or almond butter, macadamia nuts, Brazil nuts, pecans, hazelnuts.
  • Other Packaged Foods: salsa, broths, olives, refrigerated fermented foods like sauerkraut.
  • Healthy Fats and Oils: butter (if possible pastured and organic), ghee, avocado oil, extra virgin olive oil (cold-pressed, dark bottled varieties), macadamia nut oil, coconut oil, duck fat, pastured and organic lard and tallow.
  • Herbs and Spices: Himalayan pink salt, sea salt, black pepper, cinnamon, turmeric, ginger, cayenne, cumin, cilantro, basil, thyme, sage, bay leaf, oregano, dill, rosemary, parsley, chives, chili powder, saffron, cardamom, paprika.
  • Cooking/Baking Supplies: coconut flour, almond flour, hazelnut flour, shredded and/or shaved unsweetened coconut, flax seeds, chia seeds, cocoa powder, stevia, monk fruit extract, 85-100% dark chocolate. I like to shop at Thrive Market for some of these.
  • Beverages: unsweetened nut milks (like almond milk or cashew milk), unsweetened full-fat coconut milk, unsweetened tea and coffee, broths.

Happy shopping!!

Until next time!

Reference

“Keto Shopping List.” Mark’s Daily Apple, http://www.marksdailyapple.com/keto/shopping-list/. Accessed 7 Jan. 2023.

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Kettlebell swings to help strengthen your bones
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Preserving Bone Health

With another year just around the corner, strengthening your bones can be one of your top new year’s resolutions. Bones make up our skeletal system, which provides our body support and shape, shields our vital organs, and facilitates movement by offering a rigid structure for muscle attachment. According to recent research, preserving bone density as we age can have a beneficial effect that goes beyond bone health, helping to modulate muscular, metabolic, and cognitive health. So what to do? The two main strategies to strengthen your bones are everyday movement/exercise and eating healthy foods.

Everyday Movement and Exercise

Any weight-bearing activity will stimulate the body to make more bone. It can be as simple as walking because each step we take (moving our body with gravity in the equation) helps to cue the body to strengthen the bones. Taking long walks is a plus. You can add some brisk walking, jogging, or running. I also like using a jump rope at home and stairclimbing at the gym. 

Body weight exercises are needed too. Choose whichever ones are easy for you to do on a regular basis. Try the four Primal Essential Movements (planks, pushups, squats, and pullups)! Weight-lifting, whether at home with some light dumbbells/kettlebells or at the gym, is yet another great option. According to the Primal Blueprint Fitness Pyramid, strength training doesn’t have to be more than twice a week for 10-30 minutes at a time.

Beneficial Foods

Having an overall healthy diet, with no ultra-processed foods and minimal sugar intake, is the main thing. To this, keep in mind that consuming collagen (a protein building block of bones and other tissues) found in bone broth, for instance, and leafy greens (a significant source of calcium and vitamin C) will benefit your bones a great deal. And don’t forget foods high in omega-3 fats that enhance bone health such as sardines, anchovies, flaxseeds, chia seeds, and walnuts. Last, thinking about nourishing your joints goes hand in hand with the health of your bones.

Have a Wonderful New Year!!

References

Lipman, D. F. (2022, December 12). 7 Ways to Save Your Bones and Keep them Healthy. Frank Lipman MD. https://drfranklipman.com/2022/12/12/7-ways-to-save-your-bones-and-keep-them-healthy/

Lippert, L., & Hurrell, J. (2017). Clinical kinesiology and anatomy. (p. 13) F.A. Davis Company.

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Stress relief strategies

“When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still.”  – Hatha Yoga Pradipika

Strategies for Stress Relief

As the holidays are just around the corner, how about three new strategies to handle stress better? There’s no simpler way to help you reach a relaxed state than a quick intentional breathing exercise. I mentioned in a previous post how to practice box breathing, belly breathing, and the 4-7-8 breathing. Today, I am going to go over the one-minute breath, the 4-4-6-2 breathing, and body scan relaxation. Taking a few minutes each day to unwind can make a world of difference in how we can handle life’s daily stressors.

The One-Minute Breath

  • Inhale for 20 seconds
  • Hold for 20 seconds
  • Exhale for 20 seconds

I still find it difficult to breathe in for a full 20 seconds, so I just do 10 seconds for now, with a 10-second hold, and breathe out for 10 seconds. See what works best for you.

The 4-4-6-2 Breath

  • Inhale through the back of the throat for 4 seconds
  • Hold for 4 seconds
  • Exhale slowly through the back of the throat for 6 seconds
  • Hold empty breath for at least 2 seconds

Body Scan Relaxation

Body scan relaxation can be very helpful after a stressful event or simply as a daily practice to reduce any possible tension. It is about tensing one muscle group at a time, for 3-4 seconds, from head to toe. With each flex, breathe in through the nose for 3-4 seconds. When you release, breathe out slowly through the mouth for 5-6 seconds.

On a Final Note

You may also want to try Non-Sleep Deep Rest, another type of body scan relaxation/meditation. In just 10 minutes, a Non-Sleep Deep Rest (NSDR) protocol can help you feel better if you don’t have the time to take that most-needed nap, for instance. See which breathing exercise or body scan relaxation works best for you, or alternate like I do, depending on the day.

Until next time!

References

Asprey, Dave. “3 Deep Breathing Exercises to Calm down from Every Stressful Situation.” Dave Asprey, 20 Dec. 2017, daveasprey.com/deep-breathing-exercises/. Accessed 22 Oct. 2022.

—. “Step 3: 6 Ways to Hack Your Nervous System to Consciously Manage Stress.” Dave Asprey, 14 June 2012, daveasprey.com/hack-stress/. Accessed 22 Oct. 2022.

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Outdoor exercise

Keep Exercising

The colder weather may be upon us, but that doesn’t mean you can’t keep exercising just like you did this summer. The gym is definitely a good option when it’s raining, but otherwise, outdoor workouts and trail time are still a great choice to stay fit this fall.

Trail Time

Hiking in the fall, with all the beautiful colors and lovely sounds nature has to offer, is a wonderful way to enhance your mental and cognitive health. Try power walking or jogging. Take a few breaks to do some yoga or Tai Chi. How about walking meditation?

Outdoor Workouts

Along with running and/or cycling, include some simple lunges, hill sprints, bench dips, or wall sits, for instance. Doing a circuit workout or weight training session can be a nice way to challenge yourself in the colder weather. Some traditional dynamic stretches before working out might include:

  • Wide arm and leg circles
  • Shoulder and neck shrugs
  • High steps
  • Air squats

Outdoor Workouts Benefits

Exercising in colder weather helps:

  • Burn extra calories
  • Boost endurance
  • Fight depression and seasonal affective disorder
  • Wind down and sleep better
  • Enhance heart and metabolic health

On a Final Note

Don’t forget to dress in layers to keep warm. A hat, gloves, scarf, and warm socks may be needed too. Enjoy your workout!

Until next time!

References

Team Equip. “4 Keys to Maintain Fall Fitness.” Equip Newsletter, 6 Oct. 2022. hello@equipfoods.com. Accessed 6 Oct. 2022.

“What Are the Benefits of Working out in the Cold? (plus Safety Tips).” Dr. Axe, draxe.com/fitness/working-out-in-the-cold/. Accessed 9 Oct. 2022.

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photograph of a dish with lemon slices and salmon
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Eye Health

As I am getting older, eye health has of course become one of my top priorities. And when I find tips easy to implement that can benefit my eyesight, I try to execute them as much as possible. Today, I am going to go over what foods are particularly beneficial for your vision.

Foods for Eye Health

Some nutrients are extremely beneficial to eye health. 

  • Vitamins A, C, E, and zinc, all rich antioxidants. Avocados, strawberries, broccoli, red peppers, carrots, leafy greens, and sweet potatoes, for instance, offer quite a bit of these nutrients.
  • Omega 3’s (especially DHA) like in salmon, sardines, and herring, aid in maintaining eye health.
  • Lutein and zeaxanthin, which can be found in egg yolks, zucchini, brussels sprouts, and green leafy vegetables, for instance, help with boosting eye health.
  • Astaxanthin and bilberry. Astaxanthin (a remarkable antioxidant) is found in abundance in wild-caught sockeye salmon, krill, algae, red trout, lobster, crab, shrimp, crawfish, salmon roe, and red seabream.

On a Final Note

Our food choices have a clear impact on our overall health and eye health. The eyes being an extension of the brain, I also apply myself to consume brain-boosting foods on a daily basis. And supporting our mitochondria (the powerhouses of the cells) may be just as important. Consult your personal physician and see what would work best for you to maintain long-term eye health!

Until next time!

References

Asprey, Team. “Hacking Your Eyes: Improving Vision and Eyesight.” Dave Asprey, 1 Apr. 2021, daveasprey.com/hacking-your-eyes-improving-vision-and-eyesight/. Accessed 18 Aug. 2022.

Seymour, Jacqueline. “Health Coach Tip – Promote Eye Health Naturally.” Frank Lipman MD, 17 Aug. 2022, drfranklipman.com/2022/08/17/health-coach-tip-promote-eye-health-naturally/. Accessed 18 Aug. 2022.

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Grow your own sprouts to consume more sulforaphane!

Sulforaphane in Cruciferous Vegetables

As outlined in the Primal Blueprint food pyramid, the bulk of any meal should be vegetables – lots of fresh, organic, or farmers’ market vegetables ideally. The non-starchy ones might be the best picks if you have to watch your blood sugar levels closely. And along with leafy greens, cruciferous/Brassica vegetables (like broccoli, cauliflower, cabbage, and Brussel sprouts) probably give you “the most nutritional bang for your buck.” 

Cruciferous vegetables are high in a sulfur-based phytochemical compound called sulforaphane or SFN. SFN is created when the cruciferous plant’s enzyme myrosinase and the plant’s compound glucoraphanin combine by chewing, chopping, or cutting the given plant. Because of its substantial bioavailability, SFN is found to have many protective benefits.

Sulforaphane’s Health Benefits

SFN has anti-inflammatory and antioxidant-like effects and aids in fighting oxidative stress. Here’s a brief list of sulforaphane’s health benefits:

  • Aids by lowering inflammation and strengthening the immune system
  • Can aid in staving off diabetes
  • Can aid with treating certain cancers
  • Assists liver function and detoxification
  • Enhances synthesis of glutathione (a “Master Antioxidant”)
  • Protects against lung damage
  • Helps with gastrointestinal function
  • May shield the brain from damage, in some instances 

Vegetables Rich in Sulforaphane

  • Arugula
  • Bok choy
  • Broccoli
  • Broccoli sprouts
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Kale
  • Mustard greens
  • Parsnips
  • Radishes
  • Rutabaga
  • Turnips
  • Wasabi
  • Watercress

On a Final Note

As you can see, there are plenty of vegetables to choose from to get a little bit of sulforaphane into your diet every day if you wish. Last winter, as vegetables are definitely more scarce then, I decided to grow my own sprouts for the first time. I got a basic sprouting kit and some seeds, after purchasing The Sprout Book, by Doug Evans. Of course, you don’t have to wait for winter to grow your own sprouts. And no need to have a green thumb for that either. Give it a try!

Until next time!

References

Levy, Jillian. “Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status.” Dr. Axe, 16 July 2022, draxe.com/nutrition/sulforaphane-benefits/. Accessed 31 July 2022.

Lipman, Dr Frank. “Protect Your Heart, Brain and Life with Sulforaphane.” Frank Lipman MD, 5 Apr. 2021, drfranklipman.com/2021/04/05/protect-your-heart-brain-and-life-with-sulforaphane/. Accessed 31 July 2022.

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Working Out as a Daily Habit

Even though a lot of us think about tackling a new exercise program when the new year starts, summer can also be the perfect time to build new simple exercise habits. The nicer weather can make it easier to start moving more throughout the day. Maybe take a few breaks from work, enjoying a stroll around the block. Maybe plan some new fun outdoor adventures on the weekend that you meant to do a long time ago. With its numerous health benefits, exercise is a powerful tool at your disposal, not to dismiss.

Exercise Health Benefits

  • Enhances your happiness levels
  • Helps lessen your risk of heart disease
  • Can help you sleep better
  • Gives you an energy boost
  • Increases strength and flexibility
  • Helps better memory
  • Can boost self-confidence and increase performance at work
  • Helps strengthen your immune system
  • Can help improve your life span

On a Final Note

Working out can be so beneficial to your health and wellness. Don’t forget that in order to build a new habit for good, you want to take steps that are easy to implement on a regular basis. And of course, consult your personal physician to make sure the exercise regimen you want to do is the right one for you. As Stanford professor Andrew Huberman recently stated in a Joe Rogan podcast, “Being physically active is superb at extending your life and improving your life.”

Until next time!

References

“#1842 – Andrew Huberman. The Joe Rogan Experience Podcast.” Open.spotify.com, 12 July 2022, open.spotify.com/episode/2BGyj7ukaq8aA29BsA1Yuk. Accessed 16 July 2022.

Dr. Axe. “11 Benefits of Exercise … Start Working out Today! – Dr. Axe.” Dr. Axe, 12 Sept. 2017, draxe.com/fitness/benefits-of-exercise/. Accessed 16 July 2022.

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Refreshing summer beverage
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Refreshing Beverages Anyone?

With summer being in full swing, who doesn’t feel the need to drink more water or other refreshing beverages during the day? Of course, clean, pure water is the best Primal beverage you can pick. But suppose you want a bit more variety. There are many acceptable options you can choose from that are not full of sugar, stimulants, thickening agents, or other artificial or detrimental ingredients.

Beverages Okay to Consume

  • Preferably filtered water; you can add cucumber slices, mint, or lemon wedges to it – so refreshing on a hot summer day! Avoid any waters that have flavoring, coloring, or sweetening. Steer clear of Vitamin water and other “enhanced” waters.
  • Sparkling water such as Perrier, San Pelegrino, or La Croix, with a squeeze of lime or lemon if you’d like. 
  • Homemade green juices, shakes, and smoothies (without any high-sugar fruits). As mentioned in a previous post, smoothies can be very simple by blending together just 2 or 3 ingredients of your choice. For example, you can have some coconut milk with frozen berries. Another idea is blending ice, cucumber, avocado, and tomato. There are tons of possibilities here! 
  • Tea, brewed at home. In general, black tea has the most caffeine, followed by green tea and then white. Herbal teas are yet another option. Avoid sweetened or flavored iced teas. As Mark Sisson specifies, “Homemade drinks are truly Primal.”
  • Coffee, in reasonable amounts. Steer clear of sugary or artificially sweetened coffee drinks.

On a Final Note

For a homemade sports drink, keep in mind that what really matters are the electrolytes sodium, chloride, and potassium. You will find sodium and chloride in basic table salt. You can get potassium from various foods like yogurt, broccoli, avocados, bananas, and spinach. Also, knowing that an average-sized lemon offers a nice amount of potassium, you can squeeze some lemon and add a teaspoon of table salt to your water for a simple “Primal” sports drink. Alternatively, there are brands like LMNT that can provide the needed electrolytes.

What is your favorite summer beverage?

Until next time!

References

Hyman, Mark. Food : What the Heck Should I Eat?. Little Brown & Co, Feb. 2018, pp. 251–52.

Sisson, Mark. “Soda Alternatives – Healthy Drinks.10 Ways to Quench a Primal Thirst.” Mark’s Daily Apple, 30 Sept. 2009,  Updated on March 27, 2014. http://www.marksdailyapple.com/soda-alternatives/. Accessed 4 July 2022.

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Why Cooking at Home Is Important

As mentioned in a previous post, convenience foods are everywhere nowadays and cooking from scratch has become quite rare. Who has the time to prepare home-cooked meals on a daily basis? We are always on the go, and weekends can be just as busy as the rest of the week. What we don’t realize, though, is that when we reach for convenience foods and on-the-go meal options, we do not necessarily fuel ourselves with real food – with nutrient-dense food. Only home-cooked meals made with whole foods can give us the right nutrients required for proper metabolic function. 

How to Make Homemade Dinners in No Time

You don’t have to cook every single day in order to obtain an optimal level of health and wellness. Most of us have busy schedules and aren’t able to set that time aside each day. Instead, you can implement a few different strategies into your weekly routine in order to obtain the same goal. Here are a few tips to make cooking easy, as explained in How to Be Well, by Dr. Frank Lipman:

  • If you usually don’t cook much, just make one or two dinners a week at first. Pick some very basic recipes.
  • Set some time aside on the weekend (“put it on your schedule”) to prep several dishes for the week. You can store these in the fridge or freezer, as required. 
  • Use a few essential time-saving tools like a slow cooker or pressure cooker, a steamer pot, an enameled cast-iron skillet or stainless-steel pan, an immersion hand blender, and maybe a veggie bullet.
  • How about Cooking Without a Recipe? Simple primal/paleo meals and snacks take no time to put together.
  • When cooking, always make extra so you have leftovers for the next day.
  • Meal kit delivery options like Blue Apron, Sunbasket, Green Chef, and Hello Fresh are yet another way to help you cook more often at home.

On a Final Note

Don’t forget to make kitchen time fun! Cooking can be the perfect time to listen to a podcast or some relaxing music. Cooking with friends and family can also lead to sharing new cooking techniques and ideas, along with a few laughs. What is your favorite strategy to cook more from scratch?

Until next time!

Reference

Lipman, Frank M D. How to Be Well: The 6 Keys to a Happy and Healthy Life. Houghton Mifflin, 2019, pp. 52-3.

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The Importance of Whole Foods

Nutrient-dense foods give us an array of essential vitamins, minerals, amino acids, and fatty acids, among other things. A nutrient-dense whole foods diet can also be defined as an anti-inflammatory diet; of course, knowing that we are all unique individuals with specific requirements and sensitivities, always see which foods work for you and buy accordingly. Minimizing inflammation in the body helps in the prevention of chronic diseases and risk factors such as heart disease, high blood pressure, diabetes, and obesity.

As mentioned in my previous post, according to a new Frontiers in Nutrition study, our daily meals can easily be insufficient in iron, zinc, folate, calcium, and vitamins A and B12. Among the many nutrient-dense foods we can consume, some are specifically high in those nutrients: organs, small fish (and canned fish with bones), eggs, dark green leafy vegetables, bivalves, crustaceans, beef, lamb, goat, and goat milk. I discussed organ meats, small fish, and eggs in my last blog, so today I will discuss the other nutrient-dense foods listed above.

Dark Green Leafy Vegetables

Dark leafy greens offer a great amount of nutrients like calcium, iron, folate, fiber, and polyphenols. In How (& Why) to Eat More Vegetables, Dr. Thomas Cowan explains that when it comes to the chlorophyll in green vegetables, the “[i]ngested chlorophyll has many roles in mammals; it serves as a primary detoxifier of our tissues, it prevents cancer, improves vision and is usually found in plants with abundant vitamin C and folate, both crucial for cellular health and overall disease prevention.” 

Since we can easily find a great number of green vegetables to consume, benefiting daily from what chlorophyll offers in abundance (the greener the plant) is an easy way to sustain our health and wellness goals. I eat salads almost every day. And I Iove using some of Dr. Cowan’s Garden powders in order to have a greater variety of plants in my diet. These powders are very helpful, especially in winter. Do not forget to add herbs to your daily dishes too! And consuming algae (like chlorella and spirulina) when you can is a plus!

Bivalves and Crustaceans

Bivalves like clams, oysters, mussels, and scallops are highly nutritional, loaded with protein, minerals (especially zinc and B12), and healthy fats. 

Consuming crustaceans like shrimp, crayfish, crab, and lobster will add more iron, zinc, magnesium, and vitamin B12 to your meals. Wild-caught seafood is best for most picks. If unsure, refer to the Monterey Bay Aquarium Seafood Watch guide, the EWG updates, and ConsumerLab.

Grass-Fed Beef, Lamb, Goat 

Grass-fed meat has more nutrients and fewer toxins than conventional meat. It offers omega-3 fatty acids, CLA (a kind of fat that aids you to burn fat), trace minerals, and vitamins. So with the understanding that it is always better to buy local, pastured and 100 percent grass-fed (also called grass-fed and grass-finished, as opposed to grass-fed and grain-finished) is the way to go. 

The next priority would be to make sure the meat is USDA-certified organic. The extra cost is worth bypassing CAFO meat. If you have to eat the latter, avoid consuming any fat on it as this is where some of the meat toxins are stored rather than in the liver. The same goes for pork and mutton if you eat those, too.

Goat Milk

Goat (and sheep) milk are substantial sources of protein, MCT’s, and calcium, without containing the usual allergens that are linked to cow’s milk. Conventional cow milk has a protein (A1 casein) that can trigger inflammation in the gut. The A2 casein found in goat and sheep milk is usually fine, on the other hand. As highlighted in a previous post, full-fat raw dairy is probably the best pick, being high in vitamin A, K2, protein, and healthy fats.

On a Final Note

It may be more difficult nowadays to get all the nutrients we need in part because of the mass production of processed foods, soil depletion, and sometimes hard to get fresh, organic, local foods. But with a little effort and dedication, we can manage to improve the nutrient density of our everyday home-cooked meals. To your next delicious nutrient-dense dinner!

Until next time!

References

Dr. Axe. “The 30 Most Nutrient-Dense Foods on the Planet.” Dr. Axe, 26 Sept. 2021, draxe.com/nutrition/nutrient-dense-foods/. Accessed 26 May 2022.

“Most Nutrient-Dense Foods for Biohackers.” Dave Asprey, 26 May 2022, daveasprey.com/nutrient-dense-foods-for-biohackers/. Accessed 26 May 2022.

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