The food industry spends $14 billion a year to trick you into eating their products

“All natural”
“Organic”
“Natural flavors”
“Free range”
“Grass fed”

What do these actually mean? And what should you really look for?

(Thread) The center aisles of any grocery stores are loaded with products that clamor about their seemingly beneficial qualities.

The truth is, most people do WANT to eat healthy, they just aren’t informed enough to see through the deceptive food marketing.

20 tips to lose 20 pounds in 3 months or less:

(Thread) 1. Eat at least 40g of protein for breakfast

This will regulate your appetite the rest of the day. Protein in the morning is associated with both muscle gain AND weight loss!

BLOATING is extremely common, but not normal🚨

Here is why you may be experiencing it, and what you can do about it: Bacterial overgrowth (SIBO)

This is where there is an accumulation of bacteria in the small intestine, which interferes with our digestion.

This can cause excess gas which leads to bloating, as well as other gut issues.

A common side effect is immediately “feeling pregnant” after a meal.

VITAMINS & MINERALS FOR GUT HEALTH

You’ve heard about probiotics and bone broth a million times

But which vitamins & minerals play a role in a healthy gut? And what foods are they in?

(Thread) Vitamin B1:

Good bacteria in the gut requires vitamin B1 for survival in the microbiome, and it is involved in butyrate production, which is also necessary for gut health

Sources: pork chops, mussels, tuna, salmon, and sunflower seeds

RECIPE MEGA THREAD🥂

Here are over 90 of my favorite recipes from 2024:


Ground meat recipes:

https://x.com/coookwithchris/status/1866142998867980547?s=46&t=BeSC41-MjuFLOae6H_HE9Q

Steak with just salt & pepper is great, but there are endless ways to cook it while incorporating different flavors🥩

Here are 9 of my favorite ways to enjoy steak with a variety of flavors:
1. Garlic steak bites

Ingredients:

1 lb steak of choice
4 tbsp butter
4 cloves of garlic
2 tsp chopped fresh rosemary
2 tsp chopped fresh parsley
Pinch of crushed red pepper flakes
Salt & pepper
Avocado oil, tallow or ghee

Let the butter soften, then stir in crushed garlic, herbs, red pepper flakes, and a pinch of salt then set aside.

Cut your steak into bite sized pieces, then season well with salt and pepper on all sides.

Heat your high-heat cooking fat (avocado oil, tallow, or ghee) over medium-high heat in a cast iron or stainless steel skillet.

Sear the steak on both sides, for about a minute each side. You want to get some nice color, so make sure the pan is ripping hot before putting the steak on.

When all of your steak has been seared, turn the heat off and add all the steak back in the pan. Put your garlic butter in the pan and toss well until it's fully melted and has completely coated your steak bites.

Sauces & condiments can take your meals to another level

Unfortunately most things you find in the supermarket are loaded with seed oils, high fructose corn syrup, thickeners, etc

Here are 11 of my favorite CLEAN recipes for sauces/condiments to spice up your meals:


Sriracha mayo

-1/4 cup avocado mayo (I love Chosen foods brand)
-1 tbsp sriracha
-2 tsp lime juice
-salt to taste

With the cold weather upon us, it’s officially soup & stew season!

Here are my 10 favorite winter recipes:

Pho:

https://x.com/coookwithchris/status/1855639432658837791?s=46&t=BeSC41-MjuFLOae6H_HE9Q

Marinading meat is the easiest way to take the flavor to a whole new level

Here are 10 of my favorite marinades with clean ingredients:


Honey mustard chicken

Ingredients:

1/3 cup organic stone ground mustard
1/4 cup raw honey
2 tbsp apple cider vinegar
1 tbsp extra virgin olive oil
1 tsp salt
1 tsp pepper
1 tsp paprika
1 tsp garlic powder (or fresh garlic)
Dash of cayenne (optional)

Need some last minute Christmas recipes?🎅🎄

Here are 9 of my favorites:


Perfect beef tenderloin:

https://x.com/coookwithchris/status/1854180138755281346?s=46&t=BeSC41-MjuFLOae6H_HE9Q

If you struggle with:

-Stubborn weight gain
-Cravings
-Energy crashes

You HAVE to control your glucose levels

Here’s how to do it: Having big glucose spikes and dips can be associated with insulin resistance

Insulin is a hormone that can play a role in fat storage, and insulin levels tend to mirror glucose

So, how do we manage this?

10 EASY ways to get 50g of protein in 10 minutes or less:
Shrimp

Season to your liking, the sear on a pan over high heat with avocado oil, 1-2 mins per side depending on the size of your shrimp. I like to use blackened or cajun seasoning!

9oz = 52g of protein

HOW TO MAKE THE PERFECT BONE BROTH:

(Thread)


Steps:

1. Bones
2. Blanching
3. Roasting
4. Aromatics
5. Water
6. Simmering
7. Straining
8. Storing
9. Reheating
10. Final notes

ONLINE FOOD SOURCING

Meat & Seafood
Dairy Products
Bread

3 of the hardest things to find in normal supermarkets that are high quality

Luckily, there are some amazing online resources to order from. Here are 5 of my favorites:
Dutch Meadows Farm

They have everything you could dream of, like:
-raw, a2 and goat dairy
-pastured meats
-bones for broth
-corn/soy free eggs
-spelt/sourdough breads

This is somewhere I order from every single week!
dutchmeadowsfarm.com/register?refer…

Struggle with gut issues?

Do these 13 things to improve your gut health dramatically in the next 60 days: 1. 5-10g of glutamine and a cup of high quality bone broth on an empty stomach in the morning

These will help heal the lining of the gut, decreasing intestinal permeability and reducing symptoms of leaky gut

20 FOODS YOU NEED TO EAT MORE OF & WHY:


1. Microgreens

Microgreens are an amazing addition to any meal or smoothie. They are:

-Significantly more nutrient dense than mature greens
-Easier to digest
-High in antioxidants
-No cooking required
-Much more tolerable for people who don’t like veggies

My 7 Favorite Crock Pot Recipes:

Crock Pot Barbacoa:

3 lb chuck
4-6 cloves garlic, minced
2 chipotle peppers in adobo
4 oz can of green chiles
½ cup beef stock
1 white onion, chopped
Juice of 2 limes
3 bay leaves
2 tbsp apple cider vinegar
1 tbsp cumin
1 tbsp oregano
1 tbsp. black pepper
2 tsp. salt
¼ tsp. ground cloves

Cut your chuck into cubes and sear over high heat.

Cook in a crock pot until the meat shreds easily with a fork (approximately 6-8 hours on low, 3-4 hours on high)

Serve as a burrito bowl, tacos, etc with any toppings you'd like!

Ground meat is one of the best foods to meal prep because it:

-Cooks in minutes
-Reheats well
-Is cheap
-High protein
-Easy to cook

Here are 9 of my favorite ways to cook it in 30 minutes or less:


Burger Bowl

Inspired by the In n Out burger animal style fries, but healthy

Start by roasting your potatoes.

Preheat the oven 450 and cut your potatoes into 1 inch pieces.

Toss them in a bowl with oil, salt, pepper, garlic powder and paprika.

Roast for 30 minutes, giving it on occasional stir. If you’re making a large batch you may need to let them go longer to get crispy.

While the potatoes are cooking, simply cook your ground meat of choice. When fully cooked, drain the fat, and season with salt, pepper, garlic powder and onion powder.

For the special sauce, combine:

1/2 cup avocado mayo
3 tablespoons ketchup
1/2 tablespoon white vinegar
.5-1 tsp sugar
2 tablespoons relish

Adjust the vinegar & sugar to your preference.

Assemble your bowls with the potatoes on the bottom, then the ground meat, then top with lettuce, onion, pickles, tomatoes, avocado, sauerkraut or anything else you want.

Drizzle the special sauce on top and enjoy!

COLLAGEN VS GELATIN

& why balancing amino acids is necessary for optimal health

(Thread) As western society has moved to eating predominantly muscle meat & less of the whole animal, our nutrition has suffered

One of the main things lacking are collagen & gelatin, which play a role in:

-Gut health
-Skin & hair quality
-Joint health
-Nervous system

And so much more

HOW TO MAKE A PERFECT OXTAIL SOUP

Oxtail soup is easily one of the healthiest things you can possibly eat

It’s LOADED with collagen/gelatin, amazing balance of amino acids, nutritious vegetables and is good for the soul

Let's get into it:

What I love about oxtail soup is that you get all the benefits of bone broth without it having to worry about simmering overnight and straining it into a million jars

Although it takes time, it is fool proof!

Here's how we do it:

How to make a traditional pho bone broth:

(Thread)


Pho is one of my all time favorite things to cook

Making a delicious, gelatinous bone broth is one of the healthiest things you can possibly make!