Month: March 2016

Bulletproof coffee is all the rage. Fat is back. Eat bacon like a glutton. Make it rain with pots of liquid, golden, REAL butter.

Anyways. Bulletproof coffee typically includes some combination of the following:

  • 8 oz high quality coffee
  • Coconut oil or MCT oil
  • Butter
  • Blend it all up, and you’ve got a very rich and creamy coffee that is very calorically dense, and can, depending on your diet of choice, keep you sated and full for hours.

I tend to make mine taste un-freaking-believable though. Don’t get me wrong, the coffee above isn’t bad, but mine blows it out of the scalding hot water.

Here is how I prep my twist on bulletproof coffee.

You will need:

  1. ~30g of chocolate whey protein (preferrably grass fed). Lucky’s Market (you local louisvillians) has some very good chocolate whey protein, and so does BlueBonnet on Amazon. However, the bluebonnet only needs 1 scoop (28 mornings of coffee per tub), rather than 2 of the lucky’s brand.
    • Obviously, if you have a brand you prefer, or a high-quality chocolate whey protein you already swear by, just use that! Pea, hemp, whatever. You do you, just make sure it’s around 25-30g.
    • The protein adds leaps and bounds of fullness and satiety to this recipe. It staves off hunger for hours, and only adds about 100-120kcal to the drink.
  2. 1 tsp cinnamon (aids in decreasing the glycemic response of the protein you use, and makes it taste fabulous).
  3. 2 tbsp (or more if you’re all about high fat diets; I use 4 tbsp) of grass-fed butter. I use Unsalted Kerrygold which can be found basically anywhere now, which is fantastic.
  4. 2 tbsp (or more, again, if you just love saturated fat and understand that it isn’t bad for you) of coconut oil (MCT oil is fine, but coconut oil lasts FOREVER and seems to be much cheaper, and melts all the same when you pour coffee over it).
  5. 1 cup of coffee (which will just be poured over the above ingredients).

bulletproofcoffeeI don’t blend it. Blenders are big, and annoying, and loud, and you have to clean them, and their just blah.

I mix it inside of a Stanley Thermos. I add ingredients 1-4 into my thermos, while my coffee is brewing. Then, once the coffee is done, I simply pour the coffee over the fat, protein and cinnamon, until its about 1/2 inch from the top of the cup, then seal the lid, and shake!

  • WARNING: When you first seal it and begin shaking, keep a finger on top of the lid, and only shake about 20-30 times. Then open the lid to release the pressure within. If you shake it like 1,000 times and then open it to take your first drink, it will explode violently (trust me) and you will take a fat bomb to the face.
  • Do not fill it to the brim either. That’s just silly.
  • Seal it, shake it 20-30 times, pop the lid and release the pressure, and then reseal and shake for about 30-45 additional seconds.
  • Following the mixture of all components, prepare for the most wonderful, fatty, rich and chocolatey cup of coffee you have ever had. It tastes like french toast.



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Simple Taco Seasoning!

I am simply posting this so that I can easily find it on the internet. I have a horribly organized notes section on my iPhone, and feel that this will be easier to reference for the future. Simple, real ingredients to make a taco seasoning (per lb of ground beef).

I make this each meal, but it could simply be made several times over and stored in a Tupperware for consistent use!

2 TBSP Chili Powder

1 TBSP Oregano Flakes

1 TBSP Cumin Powder

1 TBSP Paprika (optional if you aren’t a fan of spicy)

1 TBSP Onion Powder

1 TBSP Garlic Powder

…and a dash of salt and pepper to taste!

Throw this on top of your browned ground beef, and add about 1/4-1/3 cup of water. Let it simmer for a few minutes, while mix it around a few times, and ta-da! Chow down. Usable on steak and vegetables as well!

TacoSaladI tend to pile it on top of a bed of greens, fajita veggies, black or refried beans, sliced avocado, a bit of shredded cheese, and a gorgeous, full fat dollop of sour cream to finish it off.

You do you though.



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Cancer is something that each and every one of us has heard about. It may ring home for some of us more than others, particularly if it’s devastating effects have affected our friends and loved ones. I have recently been fascinated by this disease, specifically some of the research coming to light about nutrition and cancer. This article will discuss, very generally, what cancer is, how cancer has a ravenous appetite for carbohydrates, and ultimately how one could go about reducing the effects or prevalence of cancer within themselves with nutritional/dietary interventions based on some very interesting research on ketogenic diets.

What is cancer?

Very simply put, cancer is a disease that develops as a result of faulty/damaged/abnormal cells within our body growing in an uncontrolled manner.

Usually, if a cell is operating improperly, or has been damaged beyond reasonable repair, it is destroyed (a process known as ”apoptosis”) and its remaining pieces are recycled for use in the body’s other cells and tissues. Cancerous cells ignore this checks and balances system, and continue to divide at a very rapid rate with reckless abandon. As they continue to grow, they become tumors. These tumors have the ability to spread into and damage surrounding healthy tissues.

Cancerous cells usually develop as a result of a malfunction within the individual cell’s DNA, and thus the rapid, uncontrolled growth begins.

How to we find most cancers?

Through the use of a PET scan. PET (positron emission tomography) scans are performed though the use of a glucose dye and diagnostic imaging. The dye is injected intravenously and circulates throughout the body. The dye moves throughout the blood stream and contains a radioactive tracer that allows it to easily be tracked through the use of diagnostic imaging. These molecules allow for a doctor to view blood flow, glucose metabolism (cellular use of carbohydrates/sugars) and oxygen utilization throughout the body’s tissues.

The areas that are VERY active relative to normal tissues display brightly on PET scan images, and are likely tumerous/cancerous.

The below image from a PET scan shows the “more colorful” areas as cancerous within a man’s brain:

Brain Tumor

The scale along the right side notes that yellow/orange/red areas are using glucose at a much higher rate than the rest of the brain, which is blue and green.


Cancer Cells, Glucose and the Potential Benefits of High Fat/Low Carb/Ketogenic Diets.

A detailed and informative article authored by Rainer J Klement, outlines how glucose is consumed at an incredibly heightened rate in cancer cells relative to normal cells.

I am by no means a doctor, nor do I claim to be one on the internets, but here are my conclusions based on this article:

  • Cancer cells want to grow, and they want to grow fast.
  • Due to their damaged DNA, their mitochondria (structures within the cell responsible for creating energy/ATP that are essentially “power plants” that keep the lights on) are damaged and faulty as well.
  • These damaged mitochondria are unable to use fat as a source of energy production.
  • They are very good at using carbohydrates as a source of energy production
    • The cancer cells know what they are good at, and what they are not good at, so they become more and more able to increase their rate of glucose metabolism/use for energy.
    • Cancer cells require a huge amount of energy to grow as rapidly as they do.
      • They almost exclusively utilize glucose (carbs/sugars) to promote this growth.
    • Preliminary studies (a few here: 1, 2, 3) have shown that fasting and low-carbohydrate diets are effective at significantly reducing insulin and blood glucose levels (obviously, but the idea is that cancer cells would “starve” as a result of this), which significantly decreased the rate of growth and proliferation of cancer cells, as they are low on fuel.
    • Cancer related cachexia (muscle loss due to cancer, and quality of life loss as a result) was reduced in subjects, and in some cases on the verge of being reversed
    • The effects of the low-carbohydrate/ketogenic diets seemed to be synergistic with, and improve the effectiveness of, chemotherapy treatments
      • It also reduced the side effects associated with chemotherapy

I find this to be fascinating. Could high fat, low-carbohydrate diets actually drive cancers into remission via starving the cancer cells, and be beneficial in cancer treatments? Although I have no formal education on this matter, the data seem promising. What are the ramifications for simply trying an acute high-fat/ketogenic diet such as the ones utilized in the few studies above? My immediate answer is that the potential pros vastly outnumber the potential cons.

One could even say that cancer is a metabolic disease, and survival could be highly dependent on the diet of the individual affected. I know this is speculative, but I hope it at least makes you think.

Until next time.

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