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maxlugavere. Hi guys!!! 🤗 Did you know that you can combine certain foods for MAXI

Hi guys!!! 🤗 Did you know that you can combine certain foods for MAXIMUM benefit? 🤔 . 👉🏼 Here are 3 of those combinations: . 1️⃣ By eating kale (which contains 120% or your daily recommended intake of vitamin C in just a cup) with that drumstick 🍗 (which is a rich source of the building blocks for collagen), you maximize the synthesis of collagen in your own body for healthier joints and skin. 💁‍♀️💁‍♂️ . 2️⃣ By consuming eggs 🍳 or any other fat source with a bowl of dark leafy greens 🥗, you maximize the absorption of fat-soluble compounds in those greens, such as the carotenoids lutein and zeaxanthin. (The absorption of these compounds are negligible without a fat source.) . 3️⃣ And raw broccoli🥦 is a powerful source of glucosinolates which combine with an enzyme called myrosinase to create sulforaphane, a powerful gene modulator. Unfortunately, upon heating, the enzyme which is normally found in broccoli is lost. However, you can easily add enzyme back to your cooked broccoli by sprinkling on some mustard powder, which provides myrosinase and increases the bioavailability of sulforaphane more than 4-fold compared to eating cooked broccoli alone. (Ref: https://www.ncbi.nlm.nih.gov/pubmed/29806738/) . 🔥 Don't you love food synergy?! Much love for you fam, and tag someone to share the knowledge! 🙏🏼 • • • • • #cleaneating #healthyfood #nutrition #glutenfree #paleo #healthyeating #weightloss #protein #plantbased #fitfood #organic #healthychoices #paleodiet #healthylifestyle #whole30 #exercise #primal #healthyliving #instafit #abs #cleaneats #gymlife #lowcarb #lchf #jerf #paleolifestyle #iifym #geniusfoods #dairyfree #keto

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maxlugavere. Ketogenic diet-friendly snacks! Which is your favorite? 🔥
——
Do you f

Ketogenic diet-friendly snacks! Which is your favorite? 🔥 —— Do you follow a low carb Ketogenic diet? If so I wanted to share some snacks that might help make sticking to it easier. 👊🏼 —— Typical Ketogenic diets require you minimize your carbohydrate intake to 5-10% of calories (give or take depending on activity levels), while filling out the rest with fat (about 60%) and protein (about 30-35%). —— In my book Genius Foods I recommend what I call INTERMITTENT ketosis—I'm not a fan of NEVER being in ketosis, and I'm also not a fan of ALWAYS being in ketosis for your average person. —— 👉🏼 Some notes: Biltong is an air dried beef seasoned with vinegar and spices, no sugar (unlike beef jerky!). And for deli meats, please stick to those that are minimally processed and do not contain additives, fillers, and preservatives. And finally, for canned fish 🐟 , PLEASE make sure the fish is packed in either water, extra virgin olive oil, or tomato sauce. None of those unhealthy grain and seed oils. —— Which are your favorite keto-friendly snacks? Any I missed? Let me know! 👇🏼 • • • • • #lchf #keto #lowcarb #ketogenic #lowcarbhighfat #paleo #ketosis #primal #ketodiet #paleodiet #paleolifestyle #glutenfree #atkins #grainfree #ketogenicdiet #whole30 #sugarfree #jerf #ketofam #ketolife #dairyfree #comidadeverdade #highfat #lavkarbo #realfood #paleofood #cleaneating #lowcarblifestyle #lowcarbdiet #lchftjejer

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maxlugavere. Set your DVRs and tune in! 🚨 I’ll be on the Rachael Ray Show today (M

Set your DVRs and tune in! 🚨 I’ll be on the Rachael Ray Show today (Monday) discussing—and mythbusting—some of the top health trends of 2019. Not even celery juice is safe. 😜 — Hope you guys have a great Monday. ❤️ Max

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maxlugavere. Proper nutrition should be simple. Double tap if you agree. 🔥
—
There

Proper nutrition should be simple. Double tap if you agree. 🔥 — There is so much confusion about food. That’s probably because billions of dollars are spent to confuse you into believing you need foods made in factories when the best foods are made by the land. — Media can often complicate matters, as can scientists themselves—careers are at stake, after all! — With this chart I hope to share some foods that are unlikely to steer you wrong. And while there is NO SUCH THING as a one-size-fits-all diet, the odds of encountering problems from whole foods such as these are pretty slim. — When you eat these foods, calorie counting is usually going to be useless. That’s because these foods are likely to satiate you, filling up your tank and keeping your blood sugar stable (no reactive hypoglycemia here!). — Did I miss any staples? Hope you’re having a good weekend. ❤️ Max • • • • • #paleo #lchf #keto #lowcarb #glutenfree #cleaneating #nutrition #primal #paleodiet #lowcarbhighfat #ketogenic #whole30 #paleolifestyle #healthyeating #healthyfood #protein #fitfood #organic #plantbased #grainfree #cleaneats #weightloss #sugarfree #jerf #ketosis #iifym #gains #dairyfree #wellness #comidadeverdade

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maxlugavere. Are nuts a good source of protein?🥜🥜 (yes I know these are peanut em

Are nuts a good source of protein?🥜🥜 (yes I know these are peanut emojis and peanuts are legumes not nuts. Where are the nut emojis?! 🤔) - Nuts are great, because they contain healthy fats and micronutrients that our bodies need. But the idea that nuts are a good source of protein is silly. Almonds for example are 73% fat and only 14% protein. - I consider something a “good source of protein” when it is actually relatively high protein while not having many tag-along starches+fats, and in that case nuts are a weak protein source. I’m not talking about the quality of protein in almonds vs chicken breast, but how much protein you can get without consuming a lot of extra calories. There’s nothing wrong with the protein in nuts & seeds. You just have to be aware that it will take up A LOT of your fat macros if you try to consume most of your daily protein through nuts🤷‍♂️ - Nuts are awesome. Not really a protein source though. - Hope you’ve had a great weekend 😄 And credit for this image goes to @thobrandt! Great work. . . . #iifym #nutrition #intermittentfasting #ifitfitsyourmacros #flexibledieting #weightlossmotivation #foodisfuel #weightlossmeals #eatclean #macrotracking #nourishnotpunish #girlswholift #carbsafterdark #balancednotclean #carbs #caloriecounting #diet #healthyeating #foods4thought #bodybuilding #healthy #health #foodie #eatforabs #nuts #protein #macrofriendly #ww #healthychoices #fasting

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maxlugavere. When healthy food breaks the bank while fast food burgers cost less th

When healthy food breaks the bank while fast food burgers cost less than a cup of soda 😡 . This, my friends, is why for the first time in human history, there are more overweight people walking the earth than underweight. Why might this be? Well for one, our planted landmass in the United States is largely taken up by wheat, corn and soy production. We eat much of these subsidized crops, but also a lot of it is refined into oils and sugar that is then fed to cows (which also get a hefty subsidy.) . 5% of the planted landmass in the United States is dedicated to growing vegetables, which is perhaps one reason why they're relatively so expensive! 90% of Americans do not consume enough of them, according to the CDC, and may explain why the same proportion is deficient in at least one vitamin or mineral. . When you consider the research showing how one large daily salad (something I'm an advocate for and talk about in my book Genius Foods) might actually prevent brain aging, it becomes evident that society seems to want youthful, high performance brains to be a privilege of the upper class. Maybe that’s it’s way of maintaining the status quo. But I think we can change that. What say you? . ❤️ You guys. Max - - - #exercise #beforeandafter #yummy #iifym #macros #weightlossjourney #mealprep #inspiration #fit #slimmingworld #transformation #junkfood #weightloss #diet #nutrition #fitnessmotivation #fitness #fitfam #protein #vegetarian #healthylifestyle #healthyfood #healthy #bbg #eatclean #lifestyle #health

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maxlugavere. GOOD FATS VS. BAD FATS 🔥
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Nature doesn't make unhealthy fats, humans

GOOD FATS VS. BAD FATS 🔥 — Nature doesn't make unhealthy fats, humans do. 👊🏼 — What makes a GOOD fat ➡️ Chemical stability, minimal processing, the presence of beneficial compounds other than fat. — ✅ Good fat examples: extra-virgin olive oil, avocado oil, avocados, the fat in fatty fish (wild salmon, sardines, mackerel), grass-fed beef, omega-3 or pasture raised eggs, coconut oil, MCT oil. — What makes a BAD fat ➡️ Chemical instability, trans fats, skewed omega-6 to omega-3 ratios, heat and chemical extraction, refining, bleaching, deodorization. — ❌ Bad fat examples: canola oil, grapeseed oil, corn oil, soy oil, "vegetable oil," sunflower oil, safflower oil, rapeseed oil, commercial salad dressings. — These fats are all highly processed and all contain significant levels of trans fats (up to 5%). I discuss this in my book Genius Foods, but if you'd like a back-up source, here's an article written by Harvard professor of nutrition, Dr. Guy Crosby: https://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/. In regards to canola oil, from the article, "canola oil does contain very low levels of trans-fat, as do all oils that have been deodorized. Deodorization is the final step in refining ALL vegetable oils." Trans fat consumption is linked to early death and worse memory function. — 👉🏼 There’s also the issue of dose. The dose makes the poison. If you are consuming micro quantities, you are fine. But unfortunately when it comes to cooking and packaged foods, the quantities in question are macro, not micro. — 🎙 If you like my posts, definitely subscribe to my podcast on iTunes! It's called The Genius Life and is already in the top 10 health podcasts on iTunes! • • • • • #lchf #keto #ketogenic #lowcarbhighfat #lowcarb #healthyfats #ketodiet #ketogenicdiet #geniusfoods #paleo #highfat #ketolife #primal #ketofam #paleodiet #sugarfree #paleolifestyle #glutenfree #grainfree #whole30 #jerf #dairyfree #comidadeverdade #lavkarbo #realfood #paleofood #cleaneating #lowcarblifestyle #lowcarbdiet #lchftjejer

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maxlugavere. Salmon vs. Salmon Eggs 🔥 Which do you prefer?
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Salmon and salmon roe

Salmon vs. Salmon Eggs 🔥 Which do you prefer? — Salmon and salmon roe are delicious and powerfully healthy especially for your brain and eyes! — Fish eggs from herring, salmon, pollock, and flying fish contain between 38%–75% of their omega-3s in the form of brain-bound phospholipids, according to the paper "Marine Omega-3 Phospholipids: Metabolism and Biological Activities.". These chemical configurations of DHA may allow them easier entry into the brain where they support healthy energy levels and overall brain health. — Fish flesh on the other hand contains between 1%–1.5% of their omega-3s in phospholipids. The rest are in the form of triglycerides. Both are healthy, and I make an effort to get both triglycerides and phospholipids in my diet! — Salmon roe and salmon also contains significant quantities of a carotenoid pigment called astaxanthin, which is generated exclusively in marine organisms. It's what gives wild salmon and salmon roe their orange color and is a potent free radical scavenger and a powerful quencher of singlet oxygen. Singlet oxygen is a free radical that directly damages biological lipids, proteins and DNA. — Other sources of phospholipid-bound DHA is krill oil (35%), which also contains astaxanthin. I like to supplement with astaxanthin too, and I get mine from Hawaii (@bioastin). — Hope this helps. ❤️ Max — Refs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509649/ https://www.ncbi.nlm.nih.gov/pubmed/30289748 https://www.semanticscholar.org/paper/Quenching-Activities-of-Common-Hydrophilic-and-Nishida-Yamashita/5de277085037042618bcd800e47af73bba757398 — • • • • • #salmon #nutrition #sushi #protein #cleaneating #sashimi #tuna #weightloss #iifym #healthyfood #healthyeating #gains #wellness #sushilovers #연어 #sushitime #geniusfoods #fitfood #muscle #avocado #seafood #fish #healthyfood #healthylifestyle #instafit #glutenfree #exercise #ikura #healthyrecipes #healthychoices

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maxlugavere. \"Don't blame the food,\" they say. \"ALL foods are healthy in moderation

"Don't blame the food," they say. "ALL foods are healthy in moderation," they say. Well guess what. You can blame some foods. (Sorry but food doesn't have feelings!) — Junk foods are fine as an occasional treat, but fine ≠ healthy (critical point). — Psychologically, we may think the foods on the left are doing us a favor, but actually higher adherence to Western style diets associates with an increased risk of mental health problems including depressive symptoms. While the arrow of causation can certainly go both ways, trials where high junk food consumers have switched to whole food-based diets have shown a significant improvement in mood as a result (SMILES trial, Jacka, et al.). — When it comes to weight loss, YES you can eat a Big Mac every day and still lose weight. Zealots on the low carb side and the calories in/calories out side love to argue in regards to the optimal conditions for weight loss, and the reality is, yes, if all you're eating is a Big Mac every day (and maintaining a calorie deficit), you will likely lose weight. That is also a TERRIBLE STRATEGY for health. — Freedom and happiness comes from not obsessing over food, and sticking to whole, real, healthy foods. Your body (your human legacy) has co-evolved over millennia with real food—not hyper processed junk foods. Trust that your body knows what to do when you give them the right ingredients. — For example, whole foods (as opposed to processed foods) burn twice as many calories to digest as processed foods, thus giving you a metabolic advantage. Getting to eat food that burns itself off is like free money! (Ref: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/) — Does this make sense? Let me know your thoughts and tag a friend because sharing is caring. ❤️ Max • • • • • #iifym #flexibledieting #nutrition #macros #protein #cleaneating #gains #weightloss #fitfood #instafit #healthyfood #physique #healthyeating #shredded #wellness #iifymgirls #plantbased #muscle #abs #healthylifestyle #glutenfree #exercise #healthychoices #healthyliving #gymlife #mealprep #organic #paleo #supplements #cleaneats

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maxlugavere. Is everyone starting off their new year’s resolutions with a bang?? 🎉

Is everyone starting off their new year’s resolutions with a bang?? 🎉🎊 Healthy eating does NOT mean spending $$$$ 🙅🏻‍♂️ • Great post by my friend @collegenutritionist. • I’m a big proponent of buying frozen - not only is it cheaper per oz (this is comparing 12oz 🥦), but it ends up saving you money in the long run because you waste less fresh food. I know I’m not the only one to get stressed out that there’s tooo much fresh veggies in the fridge 😩 • This way, you’re able to eat exactly WHAT you want, WHEN you want it. Ever eat something just because you don’t want to waste it, and then eating what you REALLY wanted to eat later on anyway? Let’s stop that, k? 💪🏼 • Happy Saturday ❤️ Max • • #collegenutritionist #1starchPerDay #BestBodyBabes #schooldays #weightlosshelp #weightlossresults #weightlossplan #weightlosscoach #healthyswap #healthyeating #healthyfoodideas #eatfoodfeelgood #eatthisnotthat #gogreek #panhellenic #collegefood #collegecooking #collegefoodie #frozenfood #frozenmeals

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maxlugavere. What you cook in matters. 🍳 Cast iron pans seem to get a lot of love

What you cook in matters. 🍳 Cast iron pans seem to get a lot of love on social media, but are they truly ideal for all of us? Info below. 👇🏼 — Cast iron pans are certainly a great option compared to many of the chemically coated pans out there, but they also have a tendency to leach iron into the foods they’re being used to cook. — Iron is an essential mineral, but iron can accumulate in some of us, namely men, post-menopausal women, or people with genes that can cause hereditary hemochromatosis. When that happens, it can promote oxidative stress and accelerated aging. — Personally, I’d rather get my iron from my food, not from my pan. But of course some people on diets that restrict iron-containing foods (ie vegans and vegetarians) may benefit from the extra boost. — In my view, cast iron is fine to use sometimes (obviously I use it occasionally, or I wouldn’t own one!), but switch it up. Stainless steel and ceramic coated pans are great too. You can also vary it up and use wet cooking methods such as steaming. — And if you are worried about excess iron, go see your doctor. Getting rid of iron is as easy as giving blood which can also help save a life. 🔥 — What are your favorite cooking methods? Any I missed? — Hope this helps. ❤️ Max • • • • • #castiron #cooking #nutrition #castironcooking #cook #favoritemeal #protein #beefitswhatsfordinner #cleaneating #culinaryarts #chefstagram #weightloss #chef #iifym #healthyfood #healthyeating #gains #おうちごはん #wellness #homemade #料理 #bge #plantbased #fitfood #muscle #abs #healthylifestyle #instafit #recipe #glutenfree

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maxlugavere. Let’s all make a resolution for 2019 to eat more foods without ingredi

Let’s all make a resolution for 2019 to eat more foods without ingredient lists. What say you? 😋 . New podcast up today on the benefits of bone broth as well as some simple recipes with my pal @marcocanora from the bone broth company @brodo. Find it wherever you listen to podcasts; just search The Genius Life. Let me know what you think. 👇🏼❤️ • • • • • #weightloss #cleaneating #nutrition #muscle #quotestoliveby #instafit #gains #gymlife #protein #shredded #exercise #quoteoftheday #iifym #healthyfood #healthyeating #wellness #plantbased #fitfood #dedication #healthylifestyle #glutenfree #healthychoices #success #healthyliving #flexibledieting #mondaymotivation #macros #mealprep #organic #paleo

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