| Amount | Volume | Ingredient | £ / day | Source | ||
|---|---|---|---|---|---|---|
| 0 | g | ------ L I Q U I D C O M P O N E N T ------ | £0.00 | |||
| 0 | g | ⛄️⛄️⛄️ E F A s ⛄️⛄️⛄️ | £0.00 | |||
| 0 | g | 🔋🔌🔋 F A T C A L O R I E S 🔋🔌🔋 | £0.00 | |||
| 76 | ml | ⭐️ 😇🍃🌱 ⛄️ | Rapeseed oil [MUFAs, ω-6] (ω-6 value estimated) | £0.45 | Amazon (Clearspring) 🍃 | ||
| 0 | g | ------ P O W D E R C O M P O N E N T ------ | £0.00 | |||
| 0 | g | 🍖🍖🍖 P R O T E I N B L E N D 🍖🍖🍖 | £0.00 | |||
| 18 | g | 😇🍃🇨🇳🌱🌾 🍖 | Brown rice protein [c'ine, meth'ine] | £0.20 | Amazon (RealFoodSource) 🍃 | ||
| 10 | g | 😇☠🐐🍼 🍖💪 | Goat & sheep whey concentrate powder | £0.32 | Amazon (PINK SUN) | ||
| 8 | g | 🍃🌱 🐚 | Sesame seed, milled [omega-6, Zn, Ca, leucine] NF=52, NC=23.45 | £0.06 | eBay (Forest Wholefoods, India) 🍃 | ||
| 4 | g | 🍃🌱 🐚 | Hemp protein [vit-E, lecithin, easy-digest (??), macros not keto] | £0.07 | Amazon (Golden Peanut) 🍃 | ||
| 8 | g | 🍃🌱 🌿🐚 | Coconut Flour [fibre, Fe] NF=17 | £0.03 | Buy Whole Foods Online Ltd. 🍃 | ||
| 0 | g | 🐚🍋🐚 µ I C R O N U T R I E N T B L E N D 🍋🐚🍋 | £0.00 | |||
| 7 | g | 🍃🌱 🐚🍋 | Barley grass juice powder [K, Ca, Mg, Fe, Cu, P, Mn, Zn, β-carotene, B1, B2, B6, C, folic acid, B5 | £0.21 | Amazon (Sevenhills Wholefoods) | ||
| 8 | g | 🍃🇨🇳🌱 🐚🍋 | Spinach powder {!! update values from packet !!} | £0.17 | Amazon (Mogro) 🍃🇨🇳 | ||
| 7 | g | 🍃🌱 🐚🍋 | Broccoli powder [vit-A] | £0.31 | Amazon (Greens Organic) 🍃 | ||
| 5 | g | 🍃 🐚🍋 | Kale powder, raw [vit-K1, K] {!! add nutrition from listing !!} | £0.12 | eBay (greeenlife) 🍃 | ||
| 2.4 | g | 🔍 🐚🍋Nettle powder (!! constituents need updating !!) | £0.03 | Amazon (JustIngredients) | ||
| 5 | g | 🐚🔌☕️ | Maca, white, raw {!! ADD CONSTITUENTS !!} | £0.00 | |||
| 8 | g | 🍋 | Amla berry powder [vit-C] | £0.24 | Amazon (Sevenhills Wholefoods) | ||
| 4 | g | ADD LAST 🍃🌱 🐚🍋🌿 | Boabab-fruit powder [K, Mg, Ca, B-vits, ] NC=26 | £0.07 | Amazon (Sevenhills Wholefoods) 🍃 | ||
| 0 | g | 🍋 | Sea buckthorn berry powder [vit-C] | £0.00 | eBay | ||
| 4 | g | 🌱☠ 🐚🍋👅 | Cinnamon, saigon [insulin-smoothing, Ca, Mn, vit-A, vit-K] {!! update values from default cinnamon !!} | £0.05 | Amazon (Kirkland) | ||
| 4 | g | 🍃🌱 👅 | Ginger, ground [anti-inflammatory, test-booster] | £0.08 | Amazon (Aadi) 🍃 | ||
| 2 | g | 1 | tsp | 🍃🌱 | Turmeric, ground [curcumin, anti-inflammatory] | £0.03 | Amazon (Hatton Hill Organic) 🍃 |
| 0.3 | g | 🔍 🌱 | Curcumin with BioPerine®, 95% [anti-inflammatory, anti-oxidant] | £0.05 | eBay (home4naturals) | ||
| 0.4 | g | ¼ | tsp | Black pepper {decide on Ayurvedic turmeric complement} | £0.00 | |
| 0.5 | g | 🐚 | Magnesium threonate | £0.10 | eBay | ||
| 2.8 | g | 🐚 | Potassium gluconate | £0.06 | Amazon (Health Leads UK) | ||
| 2.8 | g | 🌱 🐚 | Potassium citrate | £0.12 | eBay (NOW Foods) | ||
| 2.8 | g | ADD LAST 🐚 | Potassium chloride | £0.03 | eBay (minerals-water) | ||
| 2.8 | g | 🐚👅 | Himalayan pink salt [84 µinerals, ~85% na] {!! UPDATE MINERALS VALUES !!} | £0.01 | Amazon (Intralabs) | ||
| 1.64 | g | 🐚 | Calcium orotate [penetrates cell membranes foreffective delivery of Ca+ ion] | £0.20 | eBay (BulkSupplements) | ||
| 0 | g | 🐚 | Calcium citrate-malate [water-soluble, >bioavailability than most Ca supp's] | £0.00 | FIND A —>UK SOURCE | ||
| 0.5 | g | Calcium-D-Glucarate [liver detox, œstrogen, LDL] | £0.00 | |||
| 0.14 | pill | Molybdenum, chelated | £0.01 | Amazon (Swanson) | ||
| 0 | g | शिलाजतु (Shilajit) | £0.00 | eBay (mauk189) | ||
| 0.8 | g | 🍋🐚 | Complete Multivitamin Complex Powder™ (contains no Vit-K2) | £0.07 | Amazon (Bulk Powders) | ||
| 6 | g | 🍋 | Sunflower Lecithin [choline, emulsifier] {could use 1% of liquid weight} | £0.09 | eBay | ||
| 0.01 | g | 🍋 | Vitamin B5 powder [stress] | £0.00 | Amazon | ||
| 0.02 | g | 🍋 | Vitamin B3 powder | £0.00 | Amazon | ||
| 2 | g | 🍋 | Choline bitartrate [cognition, fat metabolism, endurance sport, liver health] | £0.07 | Amazon (Bulk Powders) | ||
| 0 | g | 🌿🌿🌿P R E B I O T I C - & F I B R E - B L E N D 🌿🌿🌿 | £0.00 | |||
| 30 | g | 😇🍃🌱 🍖🐚🍋 | Chia seeds, whole [leucine, ω-3] NC=3.8, NF=39 | £0.18 | Amazon (Chia Direct) 🍃 | ||
| 3 | g | 🌿 | Acacia gum [soluble-fibre, lower cholesterol, manage blood-sugar, digestion, diabetes] | £0.07 | Amazon (Meridianstar) | ||
| 7 | g | 🌿 | Resistant starch | £0.26 | Amazon (Natural Evolution) | ||
| 5 | g | 🍃 🌿👆👅 | Inulin [prebiotic, improve mineral absorption and blood-lipid profile] {!! update values from packet !!} | £0.11 | Amazon (Mogro) 🍃 | ||
| 1 | g | ☠ 🌿 | Oat fibre [β-glucan???] | £0.02 | eBay (mydiet-shop) ☠ | ||
| 2.4 | g | ☠ 👆 | Guar gum | £0.05 | Amazon (SPECIAL INGREDIENTS) ☠ | ||
| 1.7 | g | ☠ 👆 | Xanthan gum [synergy w/ guar or LBG] | £0.02 | Amazon (The Nut House Ltd.) ☠ | ||
| 2 | g | 🍃 👆 | Psyllium husk powder {!! update values from packet !!} | £0.03 | Amazon (NKD Living) 🍃 | ||
| 10 | g | 🍃🌱 👅👆🍠 | Lúcuma powder | £0.18 | eBay 🍃 | ||
| 8 | g | 🌿 | Mesquite powder, raw, wild [inulin] {!! update values from packet !!} | £0.16 | Amazon (Mogro, Peru) | ||
| 0.07 | g | 👆🐚 | Tricalcium Phosphate 35% [anti-caking] {!! not sure whether minerals are x0.35 !!} | £0.00 | eBay (apcpure) | ||
| 0 | g | ỾỾỾ P R O B I O T I C - & E N Z Y M E - B L E ND 🔑🔑🔑 | £0.00 | |||
| 0 | g | 🔍 µ | Bromelain, supplemental [anti-inflammatory, fibrinolytic, antiedematous, antithrombotic] | £0.00 | |||
| 0 | g | 🔍 | Papain [proteolytic enzyme] | £0.00 | |||
| 0 | g | ------ B O O S T E R P A C K S ------ | £0.00 | |||
| 0 | g | Swedish bitters [promote bile production] | £0.00 | |||
| 0 | g | 🍃🌱 ⛄️ | Sunflower oil [vit-E, ω-6] (values aggregate estimates) | £0.00 | Amazon (Suma) 🍃 | ||
| 0 | g | 🍃🌱 🍖🍋🐚 | Sunflower seeds, activated [B1, vit E, Cu, ω-6, B6, Ph] NF=49, NC=19 | £0.00 | Amazon (Suma) 🍃 | ||
| 25 | g | Almonds (activated, fine-milled) {source cheaper} 25/day | £0.83 | online (Raw Ecstasy) | ||
| 0 | g | 🌱🍃 🐚🍋🍖 | Spinach, raw (sautée w/ coconut oil) [Zn, vit's-A, C, K, folate, Fe, K, Ca, Zn, Se, flavonoids ] {!! check µ-N values !!} | £0.00 | Tesco 🍃 | ||
| 0 | portion | 🍃🍳 🍖🍋🐚 | Egg, duck, whole, fresh, raw 1.42857portionserving {!! compute weight upon receiving product !!} | £0.00 | Farmdrop (Puddle Lane Ducks) 🍃 | ||
| 0 | g | Seaweed, spirulina, dried (!! update values !!) | £0.00 | |||
| 3 | g | 🍃 🐚🍋🍖 | Chlorella, cracked cell-wall | £0.00 | |||
| 0 | g | 💎 ⛄️ | SCT oil [K2, CLA, butyric acid (a gut healthy fat), activate glucagon, fuel colon & brain, no disasterpants] | £0.00 | SCT Oil from Happy Healthy Guys | ||
| 1 | pill | 🍋 | Super K w/ Advanced K2 Complex softgels {1 daily w/ food} | £0.14 | Amazon (Life Extension) | ||
| 0.14 | pill | 🐚 | Chromium picolinate | £0.00 | Amazon (BULK POWDERS) | ||
| 7 | pill | Cu bisglycinate tablets {anti-synergy w/ Zn, Fe, Vit-C} | £0.12 | eBay (Phoenix Nutrition) | ||
| 1 | pill | Potassium Iodide (Supplement Tablets for Pregnancy Health) {1/day at mealtime} | £0.01 | Amazon (Oxford Vitality) | ||
| 1 | pill | Vitamin D-3 drops (by Nature's Answer) | £0.03 | Amazon | ||
| 0.143 | pill | 1 | capsule | Folinic acid, MegaFolinic | £0.01 | Amazon (Source Naturals) |
| 0 | pill | White kidney bean extract | £0.00 | Amazon (SkinPep) | ||
| 60 | g | 🍃🌱 🐚+ | Vinegar, cider [insulin, protein & lipid digestion] | £0.14 | Amazon (Biona) | ||
| 100 | g | Sauerkraut {!! update values !!} | £0.00 | |||
| 0 | g | Kefir, goat milk {!! update values !!} | £0.00 | |||
| 0 | g | Dandelion & Chicory ??? [bile production] | £0.00 | |||
| 0 | g | 👅👅👅 F L A V O U R S 👅👅👅 | £0.00 | |||
| 0 | g | Stevia leaf powder | £0.00 | eBay (finesseorganic) | ||
| 0 | g | 🍃🌱 ⛄️ | Coconut oil, raw [saturates, MCTs, anti-viral] | £0.00 | Amazon (Coconut Merchant) 🍃 | ||
| 0 | g | ❄️☠🌱 ⛄️🐚 | Avocado, frozen halves [K] | £0.00 | Tesco ❄️☠ | ||
| 0 | g | 👅 | Mint leaves, frozen | £0.00 | Tesco | ||
| 0 | g | 2 | tbsp | 🍃🌱 🐚🍋 | Cacao powder, raw [anti-oxidants, Mg, Mn, Zn, vit-C] | £0.00 | Amazon (PINK SUN) 🍃 |
| 0 | g | 🍃🌱 👅 | Cayenne pepper, ground [metabolic-advantage] | £0.00 | eBay (Forest Wholefoods) 🍃 | ||
| 0 | g | 🍃🌱 👅🐚 | Coffee, instant, decaf [antioxidants, K, Mg, Mn] | £0.00 | Amazon (Café Direct) 🍃 | ||
| 0 | ml | ⭐️ ☠🌱 👅⛄️ | Hemp milk (Good Hemp) | £0.00 | Tesco (Braham & Murray) ☠ | ||
| 0 | g | 💡💡💡 N O O T R O P I C S 💡💡💡 | £0.00 | |||
| 0 | g | 4 | tsp | 💡 | Mucuna {adjust daily serving weight to greater of tsp or g values} | £0.00 | eBay (kitchins) |
| 0 | g | ☕️💡🍋 | Matcha powder [anti-oxidants (ORAC=1,384), caffeine, L-theanine] dose=3g | £0.00 | Amazon | ||
| 4 | g | 🍃🌱 ☕️💡👅🐚 | Instant coffee powder [K] | £0.00 | |||
| 0 | g | 💡 | L-Theanine [smooths caffeine effect, anti-anxiety, dopamine, serotonin, GABA, reduces glutamate] | £0.00 | Amazon (Redwells) | ||
| 0 | g | 😴😴😴 S LE E P & R E S T 😴😴😴 | £0.00 | |||
| 0.71 | g | 🌱 😴🐚 | Magnesium glycinate [calming, nerve pain relief] | £0.04 | eBay (Bulk Supplements) | ||
| 0 | pill | ⌥💊💎 😴🐚 | Magnesium glycinate [calming, nerve pain relief] | £0.00 | Amazon (Your Supplements) | ||
| 0 | g | 💎 🐚😴 | Magnesium taurate + glycinate [DNA/RNA, calming] | £0.00 | Amazon (Focus Supplements) | ||
| 0 | g | 💪💪💪 F I T N E S S & M O V E M E N T 💪💪💪 | £0.00 | |||
| 0.43 | pill | 💪🐚 | Magnesium malate [energising, used in the cellular energy cycle, aiding in ATP production] | £0.04 | Amazon (Nature's Life) | ||
| 0.521 | ml | 3⅓ | piece | 🔍 🍋 | Vitamin B12 supplement | £0.19 | Amazon (BetterYou) |
| 2 | g | Ashwaganda powder {chocolate flavours} (!! start dose on 1/8 tsp, then work up !!) | £0.07 | Amazon (Buy Whole Foods Online Ltd.) | ||
| 0 | g | Grapeseed extract [pump?] | £0.00 | |||
| 0 | g | 💘💘💘 S E X & L I B I D O 💘💘💘 | £0.00 | |||
Amounts for: Total Daily Cost: | £5.98 | Add Ingredients to Amazon Cart | ||||
This recipe is what you need if...
You want to achieve a harmonious balance between health & convenience in food for the lowest price, thus allowing extra time, energy & money to devote to the most important things in life (for me, this is things such as mindfulness, DJing, ecstatic dance, conscious sensuality & coding).
The prep time for 1 week's worth (~14,000kcal) is approx. 45 minutes (incl. grinding the seeds). You can view a video example of this process here: [COMING AT LATER DATE].
Equipment needed:
- kitchen scales (~1–5000g)
- centigram scales (~0.01–100g)
- large mixing tub (with a secure lid)
How to Use this Recipe
The recipe ingredients displayed by default are what I deem the optimum values for someone of my lifestyle (moderately-active, mid-20s male). I invite you to adapt the recipe in the "Recipe Editor" section, and in doing so you can achieve a recipe that is cheaper; lower in calories, fat, protein or carbs; uses different oil sources; and other things.
😆berplete is best taken with or alongside fresh vegetable juices, kefir & broths. These fill in the few gaps in the nutritional profile and provide a nutritional complement that can't be matched by a single meal-drink.
* To make it cheaper
For example, increasing the pea protein while decreasing the hemp protein can yield the same total protein but with a recipe that is considerably cheaper (though less healthy).
Activate your own almonds at home (see http://mywholefoodromance.com/2012/11/how-to-make-activated-almonds-soak-your-nuts-baby.html).
To increase the energy factor
Trade part of the default oils for XCT oil (ensuring to keep the omega-6:3 ratio the same).
To make it non-ketogenic
Replace the oils with oat flour, sweet potato powder and high molecular-weight carbohydrates (or use porridge oats and cooked sweet potato if using a blender) such that the total calories remain the same and carbs are at desired level.
To make it bespoke for your genetic profile
Get tested from a company such as www.dnafit.com or www.23andme.com to get information of how to modify & improve your personal completefoods nutrient profile.
The Non-Drink Part
The tablets & capsules are best taken with the liquid nutriplete; however, certain guidelines help determine at what part in your circadian rhythm they are best taken.
- Avoid taking Fe & Cu supplements together (because they compete for the same metabolic pathway).
- Take vitamin D closer to your circadian morning
- Take Mg closer to your circadian evening
Bile Production
Dr. Berg says heavy menstrual periods and also periods of stress can deplete bile. He says having enough bile can clear up acne (REF).
“Dandelion […] increases the release of bile.”
“This website has ideas for bile-stimulating supplements.”
She recommends “Swedish bitters” and massaging the gallbladder area.
These two experts recommend coffee enemas(REF).
Resources
To calculate nutritional information for specific ingredients
Go to https://www.eatthismuch.com/food/ where they have a dynamic nutrient calculator.
Genetic Advantage
https://musclegenetica.com/dna-analysis/
Recipe Notes
This recipe is designed to achieve optimum health, cost & convenience (in that priority order) for those following a ketogenic diet. This recipe was inspired by a desire for simple, convenient meal solutions that are suitable for the health conscious for whom recipes such as Keto Chow whose ingredients are largely not based on wholefoods, do not use the most bioavailable sources of nutrients and contain various anti-nutrients & (arguably) toxins.
The flavour is designed to be bland in order to facilitate the addition of 1 of various flavour powders that can be used to create flavour-variety. The recipes for these are listed below (COMING SOON). There are 3 elements which are combined to make a complete food: 1) powder mix, 2) oil, water & other liquids, and 3) supplement pills. Taking the pills separately allows for certain nutrients to be boosted at the optimum point in one's circadian rhythm as well as allowing certain combinations of nutrients that compete for absorption routes (e.g., Cu & Fe) to be spaced out, thus enhancing benefit.
This recipe is designed, as far as possible, based on scientific research on health properties of the various ingredients. Below are quotes from and links to sources that have particularly inspired this recipe. Comments discussing these factors are more than welcome in the "Comments" section.
For simplicity, the majority of the ingredients are from Amazon or eBay.
Nutrient Ratios & Balances
For various nutrients, it's not just getting the right frequency & amount that matters; it's also important to get the correct ratio between certain pairs of nutrients.
Omega-6 : Omega:3
The default values of this recipe are designed to achieve a 1:3 ratio. This was chosen to be towards the cheaper end of the range described in the following quote:
Most experts agree that the omega 6:3 ratio should range from 1:1 to 5:1.
Using a mix of sesame/safflower & flaxseed oils allows a custom balance of omega-6:3; however, for simplicity, rapeseed oil alone may be used seeing as it can have a ratio of about 2:1 or 4:1.
Ω-3 list from Adrenal Fatigue book: salmon, sardines, soybean oil, walnuts, flaxseed
Ω-6 list from Adrenal Fatigue book: sesame, sunflower, safflower, corn
from David Wolfe's blog: ALA omega-3 Sources: hempseed, hempseed oil, chia, chia seed oil, evening primrose oil, clary sage oil, walnuts, berries, and flaxseed. (Consume flaxseed in moderation as flax contains a high amount of phytoestrogens that could influence hormones; however, the lignans in flax are, as far as I can tell, removed in the processing into flax oil.)
Folate & Vitamin B12
[> “folate and vitamin B-12, maintaining the proper ratio of these two nutrients can prevent you from masking a potentially dangerous deficiency that can lead to nerve damage.”
“high folate consumption can also mask a deficiency in B-12, and the NIH warns that it can also make the symptoms of B-12 deficiency worse, increasing the risk of permanent nerve damage and cognitive decline.” “The NIH states that healthy people over the age of 19 should not take more than 1000 mcg of folate per day, while the recommended dietary allowance for B-12 in those over the age of 14 is 2.4 mcg.”]14
“Dr Ben Lynch uses a ratio of 1.25 [B12:methylfolate] in SeekingHealth's supplements where every 1mg of B12 is accompanied by 800mcg of methylfolate.”
Copper:Zinc
Magnesium:Calcium
For 🐧, the optimal daily consumption of Mg might be 615mg. By keeping Ca relatively low whilst still consuming ≥700mg as per the UK RDA, this produces roundabout a 1:1 ratio, which is good. Ca:Mg = 2:1 is apparently the upper limit of Ca intake relative to Mg, so shooting for 700mg of each seems a pretty good rule of thumb for me (BW=56kg/123lb).
“Magnesium is the relaxing mineral & Calcium is the excitable mineral” Recommendation 5gm Mg per lb bodyweight (625mg for 🐧) Mg ‘burn rate’ refers to the increased requirement of Mg intake during periods of stress or exercise. It apparently increases with age.
“Recommendations for calcium intake vary greatly. In the U.S., adults are told to take 1,000 mg per day and women over 50 are told to take up to 1,500 mg. In the United Kingdom, the RDA is 700 mg daily, while the World Health Organization recommends only 400-500 mg.” Ca:Mg 1:2 or 1:1 recommended “The commonly agreed-upon ratio of 2:1 calcium to magnesium found in many supplements traces back to French scientist Jean Durlach(6)," explains Dean, "who stipulated the 2:1 ratio as an outermost not-to-be-exceeded level when considering calcium intake from all sources (food, water and supplements). This has been largely misunderstood and is taken as a recommendation of a 2:1 calcium-to-magnesium imbalance”
Potassium:Sodium
Cron-O-Meter defaults to a 2:1 ratio of K:Na
Certificates of Analysis
It's important to know the source of herbs & other ingredients. Dr Bob McCauley recommends requesting a supplier's certificate of analysis for their product when investigating sources of chlorella, spirulina, maca, lúcuma, etc. It is an ongoing process to improve the sources of the ingredients for the recipe on this page.
Protein powders
Pea protein lacks 2/8 essential amino acids.
Original Recipe Name: Péng 水饮食 i.1 (keetapoverplete)
Nutriplete Ingredient Classes
Calories
Protein
Lipids
µ-Nutrients
Texturisers
These help create a pleasant texture that covers up the bittiness of any ingredients that are not fully powdered. These could be galactomannans [fenugreek gum, guar gum, tara gum, locust bean gum, cassia gum, tamarind kernel powder???, sesbania gum powder???], chia or flax seeds, psyllium husk (whole or powdered), or high molecular-weight carbohydrates (e.g., waxy maize starch, Vitargo).
Ingredients Sources
https://www.bulksupplements.com/
Information & Explanations on Ingredients
------ L I Q U I D C O M P O N E N T ------
1. Water
Ideally, spring, distilled or filtered water would be used. Tap water works fine; however, depending on your region, it might contain many potentially harmful things in solution, such as chlorine, hormones, pharmaceuticals & fluoride.
⛄️Lipids (fats)
🔋🔋🔋 E N E R G Y / K C A L 🔋🔋🔋
X. Rapeseed oil
The main oil because of it being low in price whilst high in MUFAs (associated with heart health), having a reasonably good ω-3 : ω-6 ratio (~1:4), and having a taste that is not overpowering and that mixes well with sweet flavours.
X. DHA Supplement
One option is using blue-green algæ, which contains DHA, EPA, 65 vits & minerals, & amino acids (e.g., E3 Live brand)
Advantage to supplementing DHA/EPA means ω-3:6 ratio is not so important as the ALA–> longer-chains conversion doesn’t need to take place, and therefore the ω-6 doesn’t limit one’s EPA/DHA ??? Apparently keeps joints health, helping, therefore, w/ strength & conditioning
The anti-oxidants that DHA/EPA supplements are packaged with is important. Steven Ray thinks astaxanthin is the best for this.
170mg DHA supplementation per day according to Thomas DeLauer
Jim Stoppiani says DPA, the 3rd omega-3, is important (but it seemed to me like just a marketing scam).
3. Flaxseed Oil
Included because it is a polyunsaturated oil that is high in omega-3 fatty acids. Including this allows the ω-3 : ω-6 ratio to be improved closer to the 1:1 ratio that boasts maximum anti-inflammatory properties. Flaxseed oil has been linked with prostate cancer; therefore, male-bodied people are advised to consider taking only a minimal amount of flax oil, and using an algæ-based DHA/EPA supplement or using fish oil.
ALA RDA for adults: 1.6g/day (male-bodied); 1.1g/day (female-bodied) (ALT REF)
Xa. Safflower Oil
Safflower may be used as an alternative to, or in addition to, sunflower oil as they offer a similar nutritional profile whilst tasting much milder.
3a. Chia oil
This is a more expensive and stronger-tasting alternative to flaxseed oil to provide the omega-3 rich fat source. Can be included in order to provide variation if fund allow.
4. MCT Oil
MCT oils are saturated fats found, for example, in coconut oil. They are a great source of energy and can be turned into ketones in a mere 10-12 minutes (citation needed). The inclusion of this in the oil component adds easily-digestible calories that are carb-free.
X. SCT Oil
Butyric Acid (a gut healthy fat) Smoke point ~250˚C
Macro Powder Ingredients
5. Hemp Protein powder (ISOLATE OR CONCENTRATE?)
Hemp provides a vegan complete protein source (citation needed) with the bonus that it is also one of the most environmentally friendly crops due to its carbon-sequestering effect (citation needed). Hemp protein is relatively expensive for protein powders, and those requiring a cheaper recipe are advised to use a combination of pea & rice protein.
X. BCAAs
Powdered branched-chain amino acids are useful for those avoiding animal proteins. The reason for this is that leucine (and possibly isoleucine & valine) are necessary for activating mTor and sustaining one's muscle-mass.
🐚🍋🐚 µ I C R O N U T R I E N T B L E N D 🍋🐚🍋
X. Himalayan Pink Salt
Contains 84 essential minerals required by the human body. 85% sodium chloride, 15% trace minerals (REF)
Potassium chloride (E508)
A supplemental source of potassium that's added to "Lo Salt / Lite Salt" to improve the Na:K ratio. Also acts as an anti-caking agent.
X. Magnesium Oxide (E530)
A supplemental source of Mg that's only 4% bioavailable, but, the more Mg the merrier, and it also functions as an anti-caking agent.
MAGNESIUM
Start from baseline of 5mg/lb-BW and increase based on stress or exercise: ∴ take extra Mg from baseline in form of study, pre-workout, post-workout & sleep formulae.
CHROMIUM
"Chromium chloride appears to be poorly absorbed and used by the body"
X. Chromium Picolinate
The form recommended by Tim Ferriss.
X. Chromium Citrate
X. Chromium Polynicotinate
X. Sea Buckthorn
RDV 5g
X. Vitamin C
Ensure this comes in a vitamin C complex, as opposed to merely ascorbic acid (see video for explanation), which comprises vitamin P, vitamin J, copper & vitamin K. Among the best natural sources of vitamin C are peppers (bell & other types).
Thomas DeLauer recommends taking 500mg per meal because it has been proven to reduce stress (shown by lower concentrations of serum cortisol, and by lowered heart-rate).
X. Spirulina
An excellent wholefood, vegan protein source. In terms of sourcing, some analyses of spirulina brands show very high levels of aluminium, so certificates-of-analysis should be consulted. Dr Bob McCauley recommends spirulina from Taiwan or California as being good starting points to look (REF).
X. Spinach powder
Fresh spinach can be used if blending or juicing, whilst spinach powder should be used for maximum convenience.
You can expect to get the following nutrients from spinach powder: •Vitamins A, C and K •Protein •High levels of iron •Manganese •Lutein •Lipoic acid •Potassium •Folic Acid •Phosphorus •Beta-carotene •Phytochemicals (REF)
One of highest sources of Zn (REF)
X. Broccoli powder
Suggested Use: 5g–15g (1–3 tsp) daily (REF).
6. Sesame Seeds (ground)
Milled sesame seeds lend a thickness to the texture as well as providing omega-6 fatty acids and fibre. Ideally, the seeds would be milled at the time of the powder preparation so as to give best chance at not going rancid (as PUFAs are wont to do).
7. Chia seeds (ground)
Milled chia seeds are a common egg-replacer in vegan cuisine and add, therefore, a thickness to the texture. In addition, they are a rich source of omega-3 fatty acids and fibre. Ideally, the seeds would be milled at the time of the powder preparation.
8. Coconut Flour (fine-milled) ((fibre, protein, fat))
Provides fibre, saturated fat & protein. (MORE INFO NEEDED)
X. Nettle leaf powder
Source of vitamins A, B6, and Ca, Fe & Mg. High in protein, calcium, Mg, K, B-vitamins, vitamins C & K(1).
Take 2 capsules of 600 mg 2-3 times daily of the herb (REF)
X. Barleygrass-juice powder
Better than wheatgrass at controlling blood-sugar levels (REF).
Stimulates friendly gut-bacteria.
aids digestion by improving the production of hydrochloric acid in the stomach. Powerful anti-oxidant. Identified as powerful anti-cancer agent. Balances pH levels in body. Helps prevent cravings for various addictions (incl. sugary sweets). (REF)
Use 5 grams in a juice, smoothie or dressing up to twice a day. Natural source of vitamins, minerals & chlorophyll (REF).
X. Mesquite Meal
This recipe recommends 1tsp in a smoothie.
X. Lúcuma-fruit powder (sweetness, creaminess, vitamins, minerals, fibre, anti-oxidants) CHECK THESE
This South American fruit is a way popular amongst diabetics for adding sweetness to a recipe. It has been called a "superfood" due to its high content of amino acids, vitamins & minerals WHICH ONES?
X. Ashwaganda {chocolate flavours}
David Wolfe: Male virility tonic herb; works together w/ tulsi; activity ranges from supporting healthy male reproductive function, to supporting healthy thyroid. Women can take too; helps to convert T4 to T3 -- it's a metabolic assistant to the thyroid. Included for the tonic qualities, the minerals & the nutrients. Start with 1/8 tsp, then work up to 1/2 tsp, then go higher. Has almost coffee/chocolate flavour profile.
1-2 tsp or 5-6 gram of the powder is recommended when you consume it for general well being.
The best supplements for increasing testosterone [include] ashwagandha. […] ashwagandha mitigates cortisol and improves DHEA (the ultimate stress management hormone) which in turn increases testosterone.
X. शिलाजतु (en: Shilajit)
An Ayurvedic supplement that takes the form of a mineral pitch that's scraped out of the rock. Rich in minerals. By some estimations contains 80+ trace minerals as well as folvic acid, a neutraliser of many artificial toxins, pesticides & bad oestregon. Fulvic acid is one of the best natural cleansers. No worries about overdose, but some people may take a long time to acclimatise to it. Has deep, almost smoked, flavour. Good for decorating food that you want to be smoked, deep, rich. Goes well with very dark chocolate drink. --(David Wolfe)
Anti-oxidant. Can dissolve calcification in the bones, so can reduce inflammation & pain. One of world's most powerful electrolytes. Great source of ionic minerals (over 85). Very synergistic with many herbs, e.g., ashwaganda. (-- The Natural Man)
Dosage depends on the individual. Experiment between 100 - 250mg (dry). Take on empty stomach 30 mins before eating, or take with food while multiplying dose 2-3 times. Shouldn't mix it with tap, treated or very hot water. REF
Identified as having synergistic link with maca (CITATION NEEDED).
Has a taste akin to coffee. Taking 1 whole Tbsp per day is a great way to remineralise the body. (REF)
100mg/day has been recommended (I think on the eBay listing).
X. Maca-root powder (aka Peruvian Ginseng or Lepedium Meyenii) (hormone-balancing, hypothalamus-activation)
A root vegetable native to the Peruvian & Bolivian Andes mountains. It's extremely nutrient dense (WHICH NUTRIENTS) & can result in energy boosts when consumed. It comes in "white", "red" & "black" varieties. The red variety has been linked to prostate health. MORE INFO NEEDED {activates hypothalamus, turns all hormone precursors on (not sure if true for gel. form)}
The Maca Team = 3–9g/day for 75kg person
X. Mucuna-bean powder
A bean from Africa & Asia that is effective at low doses as a regulator of certain hormones & neurotransmitters. It's the richest known natural source of L-Dopa, the pre-cursor to the neurotransmitter dopamine, which promotes sexual function, body-fat loss & muscle gains. It is used as a mood-enhancer due to it's containing serotonin & a pre-cursor to dopamine. It has beneficial effects for the kidneys & adrenals, and it turns on neurotransmitters activating genius & sustained mental-focus (CITATIONS NEEDED). Wolfe: nutrient profile among best in world of any herb; rich in tryptomines (e.g. tryptophan), rich in beta-carbolenes (feel-good substance), rich in L-DOPA, can transform kidney & adrenal power (include in adrenal rejuvenation program); start w/ 1tsp, gradually working up to 1Tbsp. Strong affinity for chocolate.
Mucuna recommendations have included: 5g/day or 4tsp/day
The best supplements for increasing testosterone [includes] mucuna pruriens […] Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production.
X. Amla berry powder
According to vendors, Amla powder
Contains many essential vitamins and minerals including vitamin C, phosphorus, calcium, vitamin B and carotene and High level of Vitamin C. Improving muscle tone. Helping the urinary system. Supporting a healthy heart. Enhancing fertility. Increasing vitality. "rich source of Vitamin C, Vitamin A, B Complex Vitamins, Calcium, Phosphorus"
Rich source of anti-oxidants & vitamin C. May also be good for heart & other organs. (REF)
"I think the Vitamin C amount is still a little better than 11 mg/ 1000 mg of Amla powder."
Combine with sesame oil—>good for the joint health. Good for stomach, intestine & skin health taken with ghee. (REF)
X. Baobab-Fruit Powder
X. Chlorella, cracked cell-wall
Highly nutritious and has the potential to remove harmful heavy-metals from the body.
Dr Bob McCauley advises against any chlorella from China. He recommends, instead, Taiwanese as the most reliably, high-quality source.
A detailed guide on how to choose chlorella is available here.
X. Turmeric-root powder
Curcumin from turmeric root as a potent anti inflammatory agent.
Has several positive benefits, incl. anti-Althzeimer's due to its being able to block ßeta-amyloid, and contains lipopolysaccharides (which boost immune system dramatically), and can reduce blood sugar.
X. Black Pepper, ground
An Ayurvedic complement to turmeric.
•1 tablespoon pure turmeric powder •1 teaspoon ground black pepper (REF)
Source: http://healwithfood.org/articles/black-pepper-boosts-turmeric-effects.php#ixzz4dIoI2E3Y
X. MSM
Source of sulfur
Take with vitamin C, beginning MSM dose at 1g/day and gradually increase over time to 2–4 Tbsp/day. It is a completely non-toxic substance (though it may detoxify you too quickly (REF).
MSM is an essential nutrient for the body that helps skin, hair, and nails healthy.
There are cheaper sources than the one linked—Natures Root—but this brand was chosen due to a reviewer who said,
It's also important to choose MSM that states it's "organic sulfur". All organic sulfur is MSM, but not all MSM is organic sulfur.
X. Calcium supplement
Most bio-useful forms: 1. orotate, 2. citrate malate 3. phosphate, 4. lactate (REF)
X. Sunflower Lecithin (emulsifier)
A nutritious ingredient that is included in this recipe to help emulsify the high oil content. Contains choline, which is important for brain development and is necessary in order to produce the bile needed to digest the high fat-content of ketogenic meals. Helps to maintain nervous system and to aid muscle conditioning. It's an anti-aging component (CITATIONs NEEDED).
For the stabilization of emulsions, lecithin is added at a weight ratio of 0.3% to 1.0%, depending on how stabilized you want the emulsion to be. To help strengthen the emulsion, xanthan gum can also be added at a 0.1% to 0.4% ratio, which has the often desired effect of slightly thickening it and increasing the mouthfeel. [...] For an emulsion lecithin will usually be added as 0.5% to 1% of the liquid by weight. To help strengthen the emulsion you can also add some xanthan gum at a 0.1% to 0.4% ratio, which has the sometimes desired benefit of slightly thickening it. "For the maximum amount of benefits, both sexes are recommended to consume as much as 1200 mg [of sunflower lecithin] each day".
X. Di/Tricalcium Phosphate
"It is also used as a nutritional supplement[13] and occurs naturally in cow milk[citation needed], although the most common and economical forms for supplementation are calcium carbonate (which should be taken with food) and calcium citrate (which can be taken without food)." Used as an anti-caking agent. Stabiliser (maintains the uniform dispersal of substances in food). "The daily limit of TCP is recommended to be 70mg." "Calcium phosphate — which you find as tricalcium phosphate in supplements — contains 39 percent elemental calcium. This is just a fraction below calcium carbonate (40 percent), but well above calcium citrate (21 percent), calcium lactate (13 percent), and calcium gluconate (9 percent)"
X. Choline bitartrate
Apparently "for improved cognitive function, liver and cholesterol support."
X. Curcumin Extract
Ratio of 10:1 is good. Try to choose a 100% pure (no added binders or fillers) product. BioPerine® is a black-pepper extract that synergises the effects of the curcumin.
"Fish oils, lecithin and essential fatty acids may also be added to increase absorption." "dosages […] reported by the Natural Medicines Database: For antioxidant purposes, 500mg curcumin […] twice daily for three months."
Bromelain
Anti-inflammatory used to treat asthma and much more. See website for details.
"If you are trying to improve digestion you should take bromelain supplements with meals, but for all other health conditions you should take it on an empty stomach." "To improve digestion — 500 milligrams taken 3 times daily with meals; some people choose to mix bromelain powder into water and drink before meals"
X. Stevia Leaf Powder
1 tsp = 2.50g
🌿🌿🌿P R E B I O T I C - & F I B R E - B L E N D 🌿🌿🌿
Cassava is a natural way of causing gases to go into solution and prevent bloating. It holds moisture in the colon. It's also a fermentable fibre, anti-inflammatory, anti-cancer, lowers cholesterol. (REF)
PREBIOTICS & PROBIOTICS
Re: Pre- & pro-biotics, Get as wide a variety of beneficial probiotics as possible (lactobacilus + bifidus is basically useless as it’s only 2 strains out of many).
Marcus says drink a lot of water with the probiotics to help them make it through the stomach acid environment (REF).
X. Oat Fibre
9. Acacia Gum (fibre)
Provides an effective source of SOLUBLE/INSOLUBLE fibre that is beneficial to gut bacteria and is useful in that it allows a great deal of control over the level of fibre in the recipe.
X. Inulin
Consuming inulin may cause gut flora to release "special bacterial enzymes [that] actively break down bile salts. When the bile salts are broken down, they can no longer bind to fat in your food. The fat remains insoluble in water. Because the fat cannot be easily absorbed, it is eliminated as waste. […] Cholesterol and fat are […] instead eliminated."
40–100g fibre and 40–100b probiotics per day recommended by Russell Jaffe
"Inulin is low-calorie, containing only 150 calories per 100 gram serving."
10–20g per day. Take with probiotics.
Don’t overeat inulin. Avoid factory-made inulin.
FOS can promote candida growth. Best way to get inulin is from wholefoods. —Candida Crusher on YouTube
👆👆👆 Texturisers 👆👆👆
11. Guar Gum (thickener, fibre)
An ingredient commonly used in gluten-free baking that is used in this recipe as a thickener. Adding thickness makes for a creamier drink without requiring dairy products, and this thickness serves to mask the gritty texture from the coconut flour & chia seeds. Guar gum is a galactomannan, i.e., a polysaccharide consisting of a mannose backbone with galactose side groups. mannose:galactose ~2:1
"Guar has the highest usage in foods, largely due to its low and stable price" Wikipedia. It costs slightly less than xanthan gum but slightly larger quantities are required. Guar gum has a higher viscosity and is more soluble in cold water than locust bean gum.
Typical Dosage: 3g to 5g per litre.
X. Xanthan Gum
Used for synergistic reaction with guar gum that gives higher viscosity than individual gum YouTube link. "May be synergistic with xanthan: together with xanthan gum, it produces a thicker product (0.5% guar gum / 0.35% xanthan gum), which is used in applications such as soups, which do not require clear results"
X. Lúcuma-fruit powder (sweetness, creaminess, vitamins, minerals, fibre, anti-oxidants) CHECK THESE
This South American fruit is a way popular amongst diabetics for adding sweetness to a recipe. It has been called a "superfood" due to its high content of amino acids, vitamins & minerals WHICH ONES?
X. Psyllium husk powder
X. Resistant Starch
X. Tricalcium phosphate
See above.
X. Potassium chloride
See above.
X. Magnesium Oxide (E530)
See above.
X. Magnesium silicate???
Natural anti-caking agent
Also: E509 - Calcium chloride E511 - Magnesium chloride E530 - Magnesium oxide E514 - Sodium sulphates E515 - Potassium sulphate E341 - Tricalcium Phosphate E542 - Bone phosphate, edible bone phosphate (derived from steaming animal bones and used as anti-caking agent, emulsifier and source of phosphorous in food supplements.) E540 - Dicalcium diphosphate E576 - Sodium gluconate E577 - Potassium gluconate E578 - Calcium gluconate E579 - Ferrous gluconate E585 - Ferrous lactate
Guidlines for use of anticaking agents
P R O B I O T I C & E N Z Y M E B L E N D Supplementing enzymes can shut down the body's natural production of enzymes. It can be better to support the body's natural enzyme-production by taking certain measures.
Prebiotics are more important than probiotics because we have 1,000s of µicro-organisms in our gut, and this dwarfs the amount found in a probiotic foods; therefore, the most important thing is to stimulate the growth of the beneficial flora you already have (REF).
B O O S T E R P A C K S ------
###👅👅👅 F L A V O U R S 👅👅👅
X. Stevia leaf powder
DESCRIBE
X. Monk fruit extract
Assess price & taste
X. Allulose
FIND A SOURCE
X. Erythritol
CONSIDER USEFULNESS IN ÜBERPLETE
####. X. Cacao powder Cacao powder is a stimulant (from caffeine (~144mg/7g) and theobromine) that is also a rich source of Mg and various other minerals & vitamins.
"Guatamalen pressed cacao is the best in my opinion. Certainly a different energy to peruvian cacao which most people are using at the moment." —Dave
X. Instant coffee powder
X. Matcha green tea powder
X. Goat's Milk
Goats milk is relatively well-digested by humans and is a good source of Ph, potassium & leucine. Thomas DeLauer explains that healthy dairy options for high-performance are raw or goat's milk.
##💡💡💡 N O O T R O P I C S 💡💡💡
####. X. Cacao powder See above.
X. Instant coffee powder
X. Matcha green tea powder
“On average, there are between 24-39 grams of caffeine in every matcha tea that is served.” https://azultea.com/blogs/matcha-tea/how-much-caffeine
“A matcha hit provides 34mg of caffeine” “Matcha also provides 3.25mg of calcium, 1.85mg of vitamin C, 20.5mg of potassium and 274mg of protein”
1g contains: [>2.76 kcal
34mg caffeine 16.84mg L-theanine 314mg fibre 3.23mg calcium 0.13mg iron 20.5mg potassium 0.325mg vit-A 1.85mg vit-C 1,384 ORAC units]114
X. L-Theanine
For use in conjunction with caffeine-containing ingredients (coffee, matcha, etc.). This video explains the science. Daily max. recommended = 1.2g
Additional Components to Eat Separately from Main Drink
X. Almonds, activated
Rich in vitamin E, which encourages healthy skin. High in phosphorus, which is important for healthy bones & teeth, which are partly composed of amorphous forms of calcium phosphate (CITATION NEEDED). Almonds are a good source of fat, especially monounsaturated, which has been linked to heart health (CITATION NEEDED). This recipe uses the suggestion here that one should consume 1 almond per day for every 1lb of their ideal body weight (the average almond weighs 1.2g). Almonds control blood-sugar/insulin spikes after meals, and are, therefore, great for keto diets (CITATION NEEDED). Almonds are oft quoted as a good brain food due to their containing riboflavin & L-carnitine.
X. Sunflower Oil
Included because it is a polyunsaturated oil that is high in omega-6 fatty acids. Including this allows the ratio of omega-6:omega-3 to be controlled by tweaking the quantities. Cold-pressed sunflower oil has a very strong taste; therefore, I recommend taking it separately as a supplement so as not to spoil the taste of the drink.
Sunflower oil has a higher content of vitamin E than any other vegetable oil, including safflower oil. [...] Sunflower oil is available in three varieties. Linoleic sunflower oil is original sunflower oil and has low levels of saturated fat as well as being rich in vitamin E. This variety is 65 percent unsaturated...
💪💪💪 A T H L E T I C 💪💪💪
X. BCAAs
Taking branched-chain amino acids (the main component of which is leucine) activates mTor, switching on the muscle-protein synthesis 'factory'. Getting an adequate amount promotes muscle maintenance & growth (provided an adequate training programme is adhered to). BCAAs may allow muscle maintenance/gains while consuming fewer total calories compared to not taking them.
X. Mucuna-bean powder
See above.
X. HMB
Calcium-Beta-Hydroxy-Beta-Methylbutyrate Monohydrate (HMB) is apparently a nutrient that can help reduce exercise-associated muscle protein breakdown".
CHANGE LOG
28 Jun 2018 Up’d psyllium husk from 1–>2g to thicken a little Up’d lecithin from 4–>6g to make up for reduced choline bitartrate Reduced choline bitartrate from 3–2g to reduce sour & chemically flavour halved BCAAs to 1.25g to reduce sour & chemically flavour Quartered MSM to reduce sour & chemically flavour
4 Jun 2018 Replaced pure guar gum with mix of 50:35 mix of guar:xanthan to take advantage of synergy.
23 May 2018 Inputted emoticon-tagged data based on new best ingredients after preliminary protein/fat/µ-nutrient analyses based on 2nd edition food-value algorithm. Removed flax seed and increased chia seed due to the former's high lignan content. Added sunflower oil as separate supplement to boost vit-E.
13 Feb 2018 Removed corn oil due to it not being the cheapest or most available oil Removed nutrisport due to soy content. Removed MCT oil due to expense.
12 Apr 2017 Halved barley grass juice powder (from 5g –> 2.5g) due to reports from testers saying that it tastes too grassy. Reduced xanthan & guar gums from 5 –> 4.5 due to certain flavoured recipes (incl. "matcha mint" & "white-chocolate banana") coming out non isotextural.
6 Apr 2017 Added 1/15 tsp stevia leaf powder per 500kcal meal to the recipe in an attempt to add a hint of sweetness & pallatability in the background of the flavour.
3 Apr 2017 Added shilajit inspired by David Wolfe's "Immortal Machine" recipe. It is the best way of boosting mineralisation of the body (which seems to be a key factor in optimising health) and has been said to go well in dark, chocolatey drinks.
2 Apr 2017 Considered Goat Whey Protein but decided against it because it's over £30/kg, far more than hemp (~£15) or pea (~£5).
1 Apr 2017 Replaced regular almonds with activated almonds due to concerns about phytic acid blocking nutrient absorption. Favoured sunflower oil over safflower oil due to it apparently having higher vitamin E.
27 Mär 2017 Changed oils to sunflower + flaxseed in order to favour EFAs (polyunsaturates) in a 4:1 Ω3:6 ratio. Added lucuma for creaminess, maca for hypothalamus and mucuna for kidney-adrenal stuff, all borrowed from Immortal Machine. Reduced coconut flour from 49 to 25g because the grittiness is a bit much in the texture.
25 Mär 2017
Added MSM because it's an ingredient in the OMNI superfood for men.
23 Mär 2017
Reduced almond flour to zero upon Stephanie's recommendation to avoid almonds. (23/5/18 update: the almond flour is not activated; therefore, the phytic acid would block mineral absorption, so it's best to have almonds separately.)
20 Mär 2017
Upped xanthan gum from 4g to 6g because the drinks are coming out too thin, but I don't want to reduce water too much for fear of the vitamins' chemical tastes being too strong.
17 Mär 2017
Changed oil ratio to include mainly rapeseed oil because A) it's 2.5x cheaper, and B) certain sources suggest the Ω6:3 ratio is lower (maybe 2:1). Reduced Acacia Gum from Chris Bair's 16g because this recipe includes coconut flour and flax & sesame seeds, all of which have plenty of fibre. Added Cu bisglycinate pill to bolster Cu in case of soil depletion meaning quoted values in wholefoods not sufficient to make up 0.9g/day. Changed min. daily Cu back down to 0.9g after reading that supplemental forms can bypass liver and potentially cause brain damage from excess Cu in bloodstream.
16 Mär 2017
Decreased protein powder and increased almond, coconut, flax & sesame flours, in order to decrease protein (difficult to do when eating partially solid keto food) and to increase non-chemically tasting ingredients to cover up taste from vitamins.
Removed coconut oil because it's expensive & too solid to mix easily. Added water in order to be mindful of amount so that can blend in one go.
15 Mär 2017
Added methyl folate supplement to make up folate deficiency (but haven't yet researched which options are most bio- & cost-effective).
11 Mär 2017
Added vitamin K2 at Kate Rhéaume-Bleue's recommended dose of 130ug/day, due to it being Dave Asprey's no.3 most important supplement. Vitamin D works w/ vitamin K: D helps Ca absorption, K puts it into the correct places in the body.
XX Mär 2017
Added Mg supplement, due to it being Dave Asprey's no.2 supplement. He recommends 600-800mg of absorbable form per day. Citrate, malate, glycinate, threonate, or orotate
1 Mär 2017 Discovered cheapest source of almonds I can find is the Natco brand @ £9.99/kg from asian shops.
Requests
KAP wants 7x500cal/worth
TO DO
- May want to consider reducing salt to 4g/day (because some other keto recipes have it).
- Consider B12 supplement to complement folate (to avoid brain damage).
- Learn more about Vit-A and how best to consume it. Health-food shop woman says 5000IU (of actual retinol palmitate) is upper limit of vitamin supplement (though I think she was talking about just for multi-vitamin), but DA says 10,000 as minimum.
- Research optimal amount of lecithin for flavour, texture & nutrition
- Incorporate Alfalfa, Barley & Wheat grasses into recipe (likely enhance Vit-K1)
- Re-assess K-Citrate (rich chocolate 1.5 only uses 6g/day)
- Consider whether it's hemp or another protein that's healthy, complete & cheapest
- Research Molybdenum supplement
- Cobalt, Cu, Selenium, Zn
- Mn plays vital role in candida
- Biotin
- Decide on maca parameters [[red, black, yellow], gelatinised]
- Research & source bilberry, blackcurrant & cranberry powders
- Obtain & verify certificates-of-analysis from all 'erb sources
- Re-order Sea Buckthorn
- Research & source Chlorella based on the guide (linked in the ingredient description)
- Research & source Spirulina based on the guide (linked in the chlorella description) Research best Phosphorus supplement, and consider as alternative to CaPh Find source of BCAAs ("BCAA'S derived from sunflower" —Raw Sport By Revolution Foods)
- Add in BioPerine® and DigeZyme® or some kind of digestive enzymes
- Verify Selenium levels of brown rice, chia seeds, oats, sesame, seeds, flaxseeds
- Consider how alkalising to make it
- Incorporate the Ashwaganda into the mocha recipe
*Ensure testosterone supplements are present & correct
- Vitamin D3: 2500-5000iu
- Vitamin A: 5000iu
- Zinc: 30-50mg (zinc citrate, zinc aspartate)
- B Vitamins 1-2 B-100 tabs
- Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil, MgO)
- Selenium: 200mcg
*The best supplements for increasing testosterone are: bulbine natalensis, mucuna pruriens, stinging nettle root, and ashwagandha. (incorporate these based on 2 capsules/day from the picture at http://www.strengthsensei.com/wp-content/uploads/2014/12/mahler-testosterone-1030x386.png
Healthy nutriplete recipes for inspiration
Immortal Machine: Non-GMO Hemp Protein Powder, Arriba Criollo Cacao Powder, Lúcuma, Ashwaganda, Wildharvested Shilajit, Maca, Mucuna, White Kidney Bean Extract, Amla, Himalayan Sea Salt, & Stevia Extract.
Ambronite: Oat protein, almond, oats, apple, agave syrup, oat fiber, nettle leaf, spinach, flaxseed, chlorella, spirulina, cranberry, bilberry, black currant, sea buckthorn, nutritional yeast, mineral salt, natural aromas, guar gum, vanilla.
Primal Fuel by Primal Kitchen: Vanilla Coconut; Chocolate Coconut.
Onnit Labs Hemp Force: Hemp protein, hemp hearts, açai fruit, mesquite powder, flaxseed, chia seed, vanilla flavour, almonds, stevia.
OMNI for men: Hemp Protein, Cacao, Red Maca, Lucuma, MSM, Ayurvedic Herbs & Spices.
Raw Sport By Revolution Foods
True Vitality by Green Foods
**"Raw Meal Organic Meal Replacement Shakes" by Garden of Life
Superblend Protein by Form: Organic Pea Protein Isolate, Ground Flaxseed Powder, Fat Reduced Cocoa Powder (7%)**, Inulin, Natural Flavouring, Maca Powder, Algavia® Protein (Whole Algal, Mixed Tocopherols), Hemp Protein, Brown Rice Protein, Spirulina, Broccoli Powder, Kale, Beetroot Powder, Carrot Powder, Cabbage Powder, Sea Salt, Spinach Powder, Alfalfa Powder, Kelp, Orange Fruit Powder, Digezyme® (Maltodextrin, Amylase, Protease, Lactase, Lipase, Cellulase), Blueberry Fruit Powder, Raspberry Fruit Powder, Acai Berry Powder, Sweetener (Stevia, Thaumatin), Iron, Vitamin C, Zinc, Niacin, Pantothenic Acid, BioPerine® (Black Pepper Extract), Probiotic (Lactobacillus Acidophilus), Vitamin A, Vitamin B6, Thiamine, Riboflavin, Folic Acid, Vitamin B12, Iodine, Vitamin D3, Biotin.
KetoCal (medical keto future food): Refined Vegetable Oils (Palm, Soy, High Oleic Sunflower), Casein (Milk), Soy Lecithin, Whey (Milk), Microcrystalline Cellulose, Chicory Root Inulin, Calcium Carbonate, Corn Syrup Solids, Fructooligosaccharide (FOS), Silicon Dioxide, Gum Arabic, Tripotassium Citrate, Potassium Chloride, Sodium Chloride, Calcium Phosphate Tribasic, High Amylose Corn Starch, Artificial Flavor (Vanilla), L-Arginine, L-Cystine, Choline Bitartrate, M. Alpina Oil*, C. Cohnii Oil**, Soy Fiber, L-Tryptophan, Magnesium Oxide, Sodium Caseinate (Milk), Sodium Ascorbate, L-Phenylalanine, Maltodextrin, L-Ascorbic Acid, L-Valine, L-Tyrosine, L-Carnitine, Taurine, Ferrous Sulfate, Mono- and Diglycerides, DL-alpha Tocopheryl Acetate, Sucralose§,M-Inositol, L-Histidine, Zinc Sulfate, Niacinamide, Calcium D-Pantothenate, Manganese Sulfate, Cupric Sulfate, Thiamine Chloride Hydrochloride, Pyridoxine Hydrochloride, Riboflavin, Vitamin A Acetate, Ascorbyl Palmitate, Mixed Tocopherols, Folic Acid, Potassium Iodide, Sodium Molybdate, Chromium Chloride, Sodium Selenite, Phylloquinone, D-Biotin, Cholecalciferol, Cyanocobalamin.
EAS Myoplex: Whole Egg Powder, Butter Powder, Whey Protein Isolate, Coconut Milk Powder, Calcium-Beta-Hydroxy-Beta-Methylbutyrate Monohydrate (HMB), Natural Flavor, Less than 2% of:, Gellan Gum, Stevia Extract, Ascorbic Acid (for freshness), Mixed Tocopherols (for freshness), Monkfruit Extract, Sunflower Lecithin, Calcium Silicate, Less than 2% of (If using as a ketogenic meal replacement, it is best to supplement using a multi-vitamin).
"Vegan Protein with BCAAs" by Revolution Foods: Bio Fermented pea protein BCAA'S from sunflower Quinoa protein Turmeric Extract (95% curcuminoids) Coconut water powder Grey sea salt Gelatinised Maca powder Lucuma powder Baobab powder Live bacteria blend (lactobacillus acidophilus (NCFM) lactobacillus rhamnosus(CUL63) Bifidobacterium animalis subsp. Lactis (CUL62) Bifidobacterium bifidum (CUL63) Ginger extract, Papain, Peppermint leaf Fennel seed Toffee fudge natural flavour Stevia Extract.
"Classic Shake" by Mojo Nutrition: ALGENE OIL POWDER 200.00 mg 80.00 mg EICOSAPENTAEN ACID (EPA) 98.07 mg 39.23 mg DOCOSAHEXAEN ACID (DHA) 64.53 mg 25.81 mg CAMELLIA SINENSIS GREEN TEA 200.00 mg 80.00 mg 5.00% CAMELLIA SINENSIS PU-ERH TEA 200.00 mg 80.00 mg 5.00% CHLORELLA 200.00 mg 80.00 mg CINNAMOMUM CAMPHORA 200.00 mg 80.00 mg KURKUMA 200.00 mg 80.00 mg COFFEE ARABICA GREEN SEEDS 200.00 mg 80.00 mg ARTISJOK 200.00 mg 80.00 mg VLIERBES EXTRACT 200.00 mg 80.00 mg SIBERIAN GINSENG 200.00 mg 80.00 mg GINKGO BILOBA L 21.60 mg 8.64 mg 40.00%
- ADH = Recommended daily amount GRAPE PIT EXTRACT 200.00 mg 80.00 mg GYMNEMA SYLVESTRE EXTRACT 200.00 mg 80.00 mg L-CARNITINE 200.00 mg 80.00 mg L-CITRULLINE 200.00 mg 80.00 mg MACA 200.00 mg 80.00 mg MAQUI BES EXTRACT 200.00 mg 80.00 mg ARROW ROOT 200.00 mg 80.00 mg PANAX GINSENG 200.00 mg 80.00 mg BLACK PEPPER 200.00 mg 80.00 mg SPIRULINA 200.00 mg 80.00 mg Q10 / UBIQUINONE 200.00 mg 80.00 mg 40.00% RED FOREST EXTRACT 200.00 mg 80.00 mg ASHWAGANDHA 200.00 mg 80.00 mg GINGER 200.00 mg 80.00 mg
"Vegan Shake" by Mojo Nutrition: PURE WHOLE GRAIN OAT 2480,00 793,60 ORGANIC ACACIA GUM 610,00 195,20 CHIA SEEDS 610,00 195,20 FLAX SEEDS 610,00 195,20 ORGANIC AMARANTH 610,00 195,20 ORGANIC COCONUT FLOWER NECTAR 2 480,00 793,60 ACAI BERRY 610,00 195,20 ORGANIC MAQUI BERRY 610,00 195,20 ORGANIC APPLE 610,00 195,20 CAMU-CAMU BERRY 610,00 195,20 ORGANIC ACEROLA 610,00 195,20 ORGANIC WILD BILLBERRY 610,00 195,20 ORGANIC WILD LINGONBERRY 610,00 195,20 ORGANIC MACA ROOT (**) 3 503,00 1 120,96 ORGANIC REISHI MUSHROOM 3 503,00 1 120,96 ORGANIC GINSENG ROOT 610,00 195,20 MYCELIA 610,00 195,20 ORGANIC SHITAKE MUSHROOM MYCELIA 610,00 195,20 CHLORELLA 3 503,00 1 120,96
- RI - Reference intake of an average adult ORGANIC PURE SPIRULINA 3 503,00 1 120,96 ORGANIC PURE WHEAT GRASS 3 503,00 1 120,96 ORGANIC PURE BARLEY GRASS 3 503,00 1 120,96 ORGANIC NETTLE 610,00 195,20 ORGANIC PURE CARROT JUICE 610,00 195,20 ORGANIC PURE BEET JUICE 610,00 195,20 ORGANIC TOMATO JUICE 610,00 195,20 ORGANIC SPINACH 610,00 195,20 ORGANIC KALE 610,00 195,20 ORGANIC COLLARD 610,00 195,20 ORGANIC PARSLEY 610,00 195,20 ORGANIC BROCCOLI SPROUT 610,00 195,20 ORGANIC CAULIFLOWER SPROUT 610,00 195,20 ORGANIC KALE SPROUT 610,00 195,20
Inspiration Recipes for Flavours
Turmeric Vegan Latte: Vegan Coconut Milk Powder, Organic Lucuma Powder, Organic Baobab Powder, Turmeric Powder Vegan Coconut Milk powder contains Coconut Milk, Maltodextrin (from Corn), Tapioca Syrup (<1%), Cyclodextrin(dietary fibre <1%).
"Keto Meal": vanilla cake; chocolate malt
EAS Myoplex: cinnamon bun; strawberry-banana.