THE ULTIMATE HEALTHY GROCERY GUIDE

Use this to set yourself up for a week of healthy eating with one trip to the supermarket

(Thread) Healthy eating and grocery shopping starts with a PLAN

Like anything, just showing up and winging it is not going to give you the best results

So, start by taking 5 minutes to plan your meals for the week by using this sheet.

THE ULTIMATE SKIN GUIDE

How to fix your skin issues, naturally

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When people have skin issues, they often go right for skincare products

Dermatologists rarely ever try to identify the root cause; they just prescribe a product that at best can be used as a bandaid, at worst can harm your health

Here is how you can fix your skin naturally:

RECIPE MEGA THREAD🥘

Here are over 55 of my favorite recipes with nothing but clean ingredients:
Steak recipes

https://x.com/coookwithchris/status/1838966958936482176?s=46&t=BeSC41-MjuFLOae6H_HE9Q

THE 10 BEST PROTEIN SOURCES & THEIR NUTRIENTS

(Thread) No matter your health goals, protein intake is KEY

-Keeps you the most full
-You burn more calories digesting it
-Helps build/maintain muscle
-Prevents a big glucose spike with carbs
-Most nutrient dense foods

Here are 10 of my favorite protein sources & their nutrients:

A FULL DAY OF EATING TO HIT ALL YOUR VITAMINS & MINERALS📈

(Thread) Before blindly reaching for supplements, you should always be aware of what nutrients you are getting front your diet

Getting nutrients from food will be better utilized by the body

THE TRUTH ABOUT DAIRY🥛

-Raw milk
-A1 vs A1
-Lactose Intolerance

Do you struggle to digest dairy? Opt for non-dairy alternatives for health reasons?

Then this thread is for you👇 An increasing number of people are opting for dairy free alternatives, and they are becoming more and more prevalent in supermarkets, coffee shops and more

This is for good reason, as some studies show about 68% of the world population struggles to digest dairy

THE ULTIMATE EGG GUIDE🍳

-Free range
-Organic
-Cage Free
-Pasture raised

A deeper dive into the extremely misleading egg industry

(Thread) If you’ve spent a minute in the health world, I’m sure you’ve heard that “free range” eggs are healthier than regular eggs.

If you’ve spent a minute looking at eggs in the grocery store, you’ve seen the various titles: free range, organic, cage free, who knows what else.

NON TOXIC COOKWARE: THE ULTIMATE GUIDE

-Which cookware to avoid
-Which cookware is safe
-When & where to use each
-Brands that you can trust

(Thread) Cookware can be a major source of toxins and heavy metals if you are using the wrong material at the wrong time

Even brands labeled as “healthy” use greenwashing and are not completely safe

Let’s break it down👇🏼

A GUIDE TO COOKING FATS

When & why you should use each one, and what to avoid

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To start, let’s clear up a little misconception.

Many people think that the smoke point of a fat is an indicator of how safe it is under heat, but this isn’t the case.

Smoke point is a POOR indicator of how well a fat does under heat.

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.

POTATO THREAD🥔

Potatoes are one of the most delicious, easily digestible and versatile foods on the planet

Here are my 8 favorite ways to cook them:


French fries

Start by peeling and slicing russet potatoes. You can cut them in pretty much any shape you want.

As you’re cutting them, place into a bowl of cold water. Give these a rinse or 2 to get off the excess starch.

Add to a pot with cold water, salt and a splash of white vinegar, then bring to a boil. The vinegar will help prevent the potatoes from falling apart.

You want to boil them until they’re soft, but not completely cooked, otherwise they will really fall apart.

I used a medium sized cut, and boiled them for about 5-6 minutes.

The next and arguably most important step is to drain the water and let them cool completely. A steel wire rack is perfect for this.
The cold potato hitting the hot oil is what will give them that crispy & crunchy texture.

When they are completely cool, it’s time to fry. I’m using duck fat but beef tallow is another great option. The animal fats will give them a nice savory flavor.
Heat your oil to about 350-375 degrees, then add the fries.

Be careful not to overcrowd the oil, otherwise it will cool it down too much. Fry in batches if necessary.

When they are golden crispy, remove and drain on a steel wire rack, just for a minute.
Time to add your seasonings. You want to do this immediately after frying.

I’m making truffle fries so just doing salt, pepper and some truffle oil.

You can add any seasonings you like; cajun seasoning, garlic & rosemary, paprika & garlic powder, etc.

The 8 Best Supplements for Gut Health:

(Thread) Glutamine

Glutamine is the most abundant free amino acid in the human body.

It can regulate tight junction proteins, or in other words help heal the lining of the gut, decreasing intestinal permeability and reduce symptoms of leaky gut.

Glutamine stores can also be depleted during times of stress or from IBD, which is another reason glutamine supplementation can be useful.

WEEKNIGHT DINNERS

Meal prep is great but having quick, go-to recipes during a busy week are just as important

Here are 5 of my favorite weeknight dinners that can be thrown together in under 30 minutes: Easy Bolognese:

Cook ground meat of choice with a pinch of salt

Add a jar of your favorite tomato sauce and simmer for 10-15 minutes

I sautéed a bit of garlic, crushed red pepper and a basil stem in olive oil first for some extra flavor but that is totally optional

Serve with pasta of choice (i love jovial organic brown rice pasta, can also use zoodles if you are watching carbs)

Top with lots of raw milk parmesan and some parsley to make it look pretty

It's Sunday, which means it's time to set yourself up for a week of healthy eating

Here are 5 of my favorite EASY meal preps you can take advantage of:

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Steak Stir Fry

Ingredients:

Sauce:
-1 cup soy sauce or coconut aminos
-4 tsp fish sauce
-Grated garlic (to taste)
-Grated ginger (to taste)
-2-4 tbsp sriracha (to taste)
-4 tbsp honey
-Pinch of salt (only if using coconut aminos)

Stir Fry:
-2 lb steak sliced as thin as possible AGAINST the grain -1 cup shiitake mushrooms
-1 cup diced carrots
-1 cup broccoli florets
-Avocado oil
-Green onions & sesame seeds to garnish

Make your sauce, then use a couple spoonfuls to marinate the meat for a few minutes (optional).

Heat some oil over medium high heat, then add your steak. You only want to cook this for 2-3 minutes to get some color because it will be going back in at the end.

Remove the steak and set aside. Get rid of any excess marinade, add another splash of oil, and add your vegetables.

When the vegetables are cooked to your desired texture4, add the steak back in as well as the sauce, and stir to combine.

Cook for a few more minutes until the sauce has thickened and coats everything.

Garnish with green onion and sesame seeds, and serve over rice!

You can also do this with any protein or vegetables!

Feel free to make this one your own and add anything you like

You can pretty much use any cut of steak depending on your goals.

This will make 4, 8oz portions.

My favorites are:
Skirt- 44g protein, 30g fat
Flank- 48g protein, 20g fat
Sirloin tips- 48g protein, 12g fat

THE ULTIMATE BONE BROTH GUIDE🦴

Why you should drink it + how to make it perfectly

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Humans have been making bone broth for thousands of years. After consuming all the meat and organs and using the hide, they were left with the bones.

By heating the bones, they could extract the nutrients.

STEAK THREAD🥩

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.

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)

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 and who knows what else

Here are 11 of my favorite 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

10 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

9oz = 52g of protein

A GUIDE TO MEDICINAL HERBS & SPICES

(Thread) There is evidence that plants have been used for medicinal purposes for over 60,000 years.

Unfortunately today, we have lost touch with nature and often turn to lab-made pharmaceuticals to heal.

In this thread I’ll go over powerful herbs & spices and their medicinal benefits.

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…