Rev up your engines folks, here is the RECIPE for the Phat Beet Latte.👇
This drink is modified off of the Phat Beet Latte that was temporarily available at Erewhon Market's Tonic Bar locations across Los Angeles.
For those of you just hearing about this pink concoction, trust me, it's far more than a pretty drink. Every single ingredient has been hand selected to give you a clean edge without being high in caffeine at only 10-12mg.
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If you do make it, we'd be tremendously grateful if you could tag both @phatfudge and @paleochef in it. And remember to take note of how you feel after drinking it, specifically 30 minutes afterwards.
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Here's what you'll need:
-1 packet of Spicy Phat Fudge
-1 tbsp collagen or coconut creamer
-1/2 tbsp beet powder or 1oz of fresh beet juice
-1/2 tsp lion's mane
-1/2 tsp cordyceps
-1 tsp maple syrup (optional)
-1/2 tsp vanilla
-8oz steamed almond milk
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How to Make: Blend all the ingredients together or froth it, whatever tools it is that you have. Combine until it's smooth, frothy, and a vibrant pink color. Enjoy it hot or cold, you're the real boss here. #eatplaycrush
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We all get a case of the holidays, and it usually stems from the break in our traditional flows. Our work hours are off, family is in town, the halls are decked and the dreidels have been spun -- the holidays are a perfect storm of habit cacophony.
They roll around and that little voice inside your head gets a little louder, the one that whispers “hit the snooze” or “have another cookie, no one is watching”, and no matter who you are, looks a lot like the Kermit The Frog Emperor meme. When you hear that voice, get ancestral and simplify your strategies. As humans, we were born to move yet current holiday trends tend to move us farther and farther away from our roots.
Now a word on transactional health: I’ll be the first to tell you that yo-yoing between poor food choices and exercise is a slippery slope that you do not want to be on. I spent years trying to out exercise drinking half a rack of Natty Light on a nightly basis in college. It doesn’t work and perpetuates a terrible relationship with food. So as we go through the how-to's, the when's and the why's for the following 5 exercises, we are doing so to arm you with knowledge to battle circumstance, not justify walking a wishy washy line between wellness and science driven, justified bingeing.
Burpees are my favorite exercise -- said no one ever. There is a reason why most people despise burpees, and generally due to their sadistically heavy tax on every major muscle group in your body as well as crushing your respiratory system in a matter of seconds. Think you’re tough, see how many burpees you can do in 5 minutes … it’s humbling.
But, when you contain burpees to short windows, followed by even shorter periods of rest, you are able to sustain a longer periods of exertion while alternating between metabolic energy source preference. Your 20 second working set will push you towards your anaerobic threshold, which translates to burning glucose primarily, the 10 second rest allows your heart rate to drop back down closer to baseline (1). Numerous studies have shown that interval training leads to increased levels of fat metabolism well beyond the time that you stop sweating. So when you’ve got a day full of indulgences, start it off right with some fasted tabata.
Fasted Burpee Tabata
20 Seconds Active//10 Second Rest
x 8
Or follow this video
Repeat 2-3x
When: First Thing In the Morning
What to eat before: Nothing (Fast)
Why: Ramp up fat utilization for remainder of the day
In my personal opinion, nothing replaces a good session with the ol' iron, or rubber coated assorted metal -- whatever is in the gyms these days. A little intelligent program design can whittle down a lack-luster, 2 hour stroll between exercise machines into a fat burning, muscle growing, metabolism boosting, holiday muffin top fighting session.
When you’re in the gym, modulation of reps, weight and pattern is everything. When you are looking for the most bang for your buck, start your session with one of the two compound lift gold standards -- deadlift or squat. There isn't a single movement you could do in the gym that is going to hit as many muscles in a shorter period of time than one of those two exercises. The more muscles you stimulate, the more calories burned and the more potential you have for nutrient uptake in the post workout period aka your holiday indulgences. When it comes to reps, keep them low and explosive -- Shoot for something in the range of 5-8 for your compound lifts and make sure that you are exerting maximal effort through each of these sets.
After any compound lift, target the primary and secondary mover muscle groups with a higher rep range and lower weight. Muscle growth happens at all weight and rep ranges, but it has been shown that the sweet spot seems to be right around 10-12 reps. As an aside, try to always follow up any compound weight session with some core work. Compound lifts generally require a decent amount of core strength; however, strengthening your abs and lower back can pay dividends in injury prevention.
Banded Lateral Shuffle 5x10 yards (per side)
Lateral Lunges 3x12 (per side)
Renegade + Gorilla Rows 3x12 (per side)
When: Before a large meal (like xmas dinner)
What to eat before: Phat Fudge or Carb/Protein/Fat Mix
Why: Empty glycogen stores and create a caloric deficit
I know I know, the last thing you want to do after a big meal is exercise, but quite a few studies have come out showing that a post meal walk has some pretty incredible powers when it comes to managing postprandial blood sugar levels. Healthy individuals secrete insulin in a regular fashion, however, those with insulin resistance often times have a delayed release, causing high levels of post meal blood sugar. Based on a study done in 2016, low intensity exercise in the range of 50-75% of your VO2 max, done thirty minutes after a meal can drastically blunt the blood glucose peak that occurs after a large meal (2). Is this strategy going to burn off the calories you just guzzled down? Barely -- but it will certainly have you making strides towards a healthier metabolism while building a bit of community accountability amongst your friends and family.
So next time you leave the dinner table to change into sweats to accommodate your newly minted food baby, throw on a pair of sneakers and hit the road for a leisurely walk with your holiday glutton crew.
When: Post meal
What to eat before: The meal you just ate
Why: Increase insulin sensitivity to create more efficient nutrient partitioning
Disclaimer, this next strategy MAY feel like transactional health, but it is not. This is not preemptive punishment or a golden ticket to eat whatever you want, its intelligently timed movement strategy to prime your metabolism to handle the task at hand!
I've talked about the anaerobic threshold and its relation to metabolic flexibility in previous posts, but I’ll give a quick dip into what it is and why it's important in the context of the holidays. Generally speaking, as your body nears its anaerobic threshold, it begins to shift its primary fuel source from fat to carbohydrate (3). Your anaerobic threshold on average lands somewhere near 180 - your age, although it can vary based on your aerobic conditioning -- a 35 year old triathlete is going to have a higher threshold than a 35 year old desk jockey.
When you consider the context of your day, you likely have a bolus of delicious, fluffy, sweet carbohydrates sitting in your future. While burning as much fat as you can may seem like priority number one, you can actually make your carbs work for you if you make room for them via glycogen depleting exercise.
I recommend doing some sort of group based class, because let’s be honest -- how often do you spend 50 minutes really really pushing yourself via cardio without someone leading the charge and a group of people commiserating with you. Group classes like cycling, interval training or boxing are perfect for depleting glycogen, building up a caloric deficit and most importantly releasing some feel good hormones to help those of you that usually reach for booze to deal with your family.
When: The Day after a big indulgence
What to eat before: a small balanced meal of protein, fat, complex carbs
Why: Lower glycogen stores, to kick start a healthy fat and protein focused diet (call it keto if you want)
The holidays are stressful, and there is nothing like a good yoga session to set intentionality and calm the nerves, but did you know that yoga has the power to keep your blood sugar in check? A recent study reviewed the effects of yoga on individuals with adult onset diabetes, and confirmed that yoga was a cost-effective and non-invasive adjuvant therapy to keep the insulin resistance based disease at bay (4).
So why fat-fueled? While yoga is certainly movement that can be enjoyed in a fasted state, eating a small amount of fat beforehand helps balance blood sugar which helps some people maintain energy levels throughout a longer session. As an added benefit, Phat Fudge contains the right mix of fats and performance ingredients to kick start your next yoga session!
Example Yoga Flow to do at home
When: Anytime youre feeling stressed
What to eat before: Phat Fudge
Why: Balance blood sugar, lower stress/anxiety
But in all seriousness, eating seasonal vegetables is crucial to your health. Countless studies have shown higher lectin content in off-season vegetables, which can ultimately lead to higher levels of inflammation. In this game, to stay on the planet for as long as possible, we must use every tool in our nutritional tool kit to maintain our health through the hazardous holiday season.
Bone broth isn’t necessarily seasonally relevant, but -- as the weather cools down, Soup Season becomes a real thing for many of us. Whether you are sipping it as a collagen dense source of nutrients in the morning straight or as a base to your favorite soup, bone broth is a winter must.
Collagen is the star player on the bone broth squad, and for good reason. It has the potential to fix leaky gut, increase nutrient absorption, improve sleep quality, reduce joint inflammation and increase the overall health of your skin.
Collagen acts on the mucosal layer of your intestines, helping to fill the small holes that develop over time in your intestinal lining from a variety of different factors. Leaky gut can be found along side quite a few different autoimmune diseases, and if left unattended, amplifies symptoms of autoimmune related ailments. Having a leaky gut can actually affect your skin as well, causing malabsorption of nutrients linked to skin health while allowing foreign, undigested food particles and bacteria into the bloodstream.
Collagen protein found in bone broth is rich in amino acids like glycine, proline and glutamine (1), glycine being at the root of improved sleep performance. Glycine is an anti-inflammatory amino acid that promotes a higher quality sleep by regulating your body’s internal temperature and while stabilizing one’s circadian rhythm (2). Glutamine and proline have been shown to be highly effective at lowering joint pain and inflammation.
So, how does one best integrate bone broth into their daily life? I’d recommend sipping it in the morning to break your fast (whenever that may be for you), adding it as a base for any soup you may be making for lunch and then bookending your day with a nice cup of bone broth before bed as you begin your evening wind down routine.
Check out this epic recipe from our founder, Mary: https://paleochef.com/2015/01/26/wild-thing-bone-broth-recipe/
Beets get a bad rap, give beets a chance. Beets belong to the tuber family of vegetables and host a long list of benefits ranging from lowered inflammation, binding to free radicals and increased athletic performance.
Winter is full of opportunities for increase blood pressure as stress hormones course through our veins. A 2016 study showed that both cooked beets as well as beetroot juice were statistically significant in lowering inflammatory markers for those with high blood pressure (3).
Beets are full of free radical binding antioxidants and substances called nitrates. Naturally-occurring nitrates are different than the added nitrates added to processed deli meats, so don’t use this article as justification to swap your high quality meats for the cheaper, nitrate heavy preserved meats. Naturally-occurring nitrates have been shown to improve the efficiency of your powerhouse cells, aka your mitochondria. If your mitochondria are functioning at their highest level, your energy systems have more gas for when the tough gets going. As an added bonus, high levels of dietary nitrates have been shown to increase time to exhaustion while increasing tolerance for high intensity exercise for athletes (4).
We’ve got a special featured recipe being offered at your local Erewhon tonic bar very, very soon. Stay tuned!
Pomegranates are the bane of every winter loving culinary enthusiast, that is until we all learned how to properly remove it’s delicious seeds the right way …
https://www.instagram.com/p/Bqaa7PwglOr
Pomegranates have a very special variety of polyphenols called punicalagins. These punicalagins are responsible for a lions share of antioxidant related activity due to consumption of pomegranate derivatives (5). Another interesting little factoid about pomegranates: they have three times the antioxidant content of both red wine and green tea (6).
Along with its punicalagins, pomegranates are potent sources of punicic acid, which is a type of conjugated linoleic acid that can help protect against heart disease in a variety of fashions (7). Punicic acid has also been linked to positively altering HDL:LDL ratios by lowering bad LDL as well as preventing certain LDL cholesterols from oxidizing (8). Pomegranates have also been shown to fight against Alzheimer’s disease via decreasing neuroinflammation (9).
So if you’re down to take your antioxidant game to the next level while protecting your brain and heart, make sure you add pomegranates to this winter’s palate. Also be careful of store bought pomegranate juice, brands tend to sneak unnecessary amounts of sugar into the blend that somewhat negate the benefits. So just to be safe, you should probably just eat the seeds .. with some bork belly.
Recipe: https://paleochef.com/2014/05/15/pomegranate-pork-belly/
Persimmons, the Japanese originating, nutrient dense fruit, are an incredible, mouth numbing addition to any winter salad. High in vitamin A, C and manganese it is a strong candidate for the pro bowl -- of winter fruit.
Persimmons are particularly useful in fighting certain varieties of cancer, including breast, prostate and colon. A specific type of flavonoid called fisetin is at the center of its anti-cancer properties.
Trying to have your cake AND eat it too? Try this Persimmon Merengue Piecaken: https://paleochef.com/2015/12/08/persimmon-merengue-caramel-vanilla-piecaken-paleo-what/
Thoughts of spinach elicit Popeye getting his ass handed to him, then riding a wave powered by a mid-round can of spinach to the ultimate come-from-behind underdog victory. Maybe it was his improved vision, reduced oxidative stress, lowered cancer risk or improved blood pressure levels. Maybe it was the high level of plant based proteins found in spinach, coming in at 2.9g per 100 grams. We can’t be sure of the dietarily derived allies that spinach conjures up, but we certainly have a cartoonish correlation ingrained into our brains.
One of the main things you’ll need to look out for when consuming spinach are a pesky little thing called oxalates. Raw spinach has a moderate amount of oxalic acid that CAN*** interfere with calcium and iron absorption. Now, I’m not saying you can’t eat raw spinach, but what I am saying is don’t eat use raw spinach as your base for EVERY big salad you make. More support for eating cooked spinach: higher levels of micronutrient absorption. Spinach is full of Vitamins A an E, zinc, calcium, and iron, all of which are better absorbed when exposed to heat.
Try this spinach recipe from Mary, its cooked, so don’t sweat the oxalates: https://paleochef.com/2015/12/14/grain-free-spanikopita/
Onions can be found at the base of many a flavor profile of cuisines around the world. In my opinion, onions make the culinary world go round. As an added benefit, they’re also important for gut health. Onions are prebiotics, meaning that they provide food for the healthy bacteria in your gut. Without prebiotics, your good bacteria starve and your less optimal bacteria steal the show.
Onions can also be a powerful tool against asthma and other inflammatory based diseases.
Onions have a contain quercetin, which works as an an anti-inflammatory antihistamine. Due to their quercetin driven powers, onions can also join in on the anti-cancer batter when taken alongside turmeric by increasing the bioavailability of turmeric’s star compound, curcumin.
Onions can prevent cancer when combined with turmeric, as the quercetin makes it more bioavailable (11).
Try Mary’s Beef Tartare, and enjoy the benefits of onions and beyond: https://paleochef.com/2016/07/01/instagram-june-30-2016-at-0820pm/
Sweet potatoes contain the full spectrum of B vitamins as well as Vitamin C, not to mention iron, selenium and calcium. Sweet potatoes are also an unusually high source of beta-carotene, which is a precursor to Vitamin A. As a high source of fiber, sweet potatoes can be used to stabilize blood sugar when consuming higher levels of carbohydrates and proteins.
So, why all of this hullabaloo in the debate for sweet potatoes over regular potatoes? One word, lectins. Lectins are certain plant compounds that cause digestive distress in humans. Basically lectins are the front line of defense for plants to prevent consumption. Sweet potatoes are notoriously lower in lectin content than their lighter skinned counterparts.
Head over to Bravabod's Instagram to check out this delicious vegan recipe: https://www.instagram.com/p/Bq5u4bHAbRk/
Mushrooms are nutritional powerhouses, and have been gaining recognition over the last few few years. One cup of oyster mushrooms contains 1 gram of fat, 2 grams of fiber and 3 grams of protein. You won’t find many other plant based protein sources that boast this type of keto-friendly macronutrient profile.
Oyster mushrooms are one of the few fungi that contains ergothioneine, enabling it to fight against free radicals while lowering inflammation. It has also been shown that ergothioneine can prevent plaque building that is one of the leading causes of heart disease (12).
Oyster mushrooms can be considered a nootropic nutraceutical due to its high levels of niacin. Niacin is a neuroprotective agent that fights Alzheimer’s disease and cognitive decline as we age (13).
Check out Tracy’s tom kha gai recipe to increase your mushroom intake this winter: http://www.wholedailylife.com/blog/2017/8/25/tom-kha-gai
Parsnips are my hidden weapon on the war against over consumption of carbs. A nice parsnip mash can replace mashed potatoes at any holiday soiree. Both parsnips and potatoes contain high levels of B vitamins, parsnips are a significantly better source of folic acid. One cup of cooked parsnips represents almost a quarter of the recommended intake of folic acid in comparison to the 5% brought to the table by potatoes.
Folate regulates the nervous and metabolic systems while aiding in the fight against depression, cancer and aging. Parsnips are also great sources of potassium, magnesium, iron, zinc and manganese.
Check out this parsnip mash recipe that might have you waving goodbye to mashed potatoes forever: https://www.instagram.com/p/BrRKVeigPIT/
Cauliflower is the darling of the keto movement, boasting a top notch net carb ratio that promises all the fluffy texture of rice and bread, without the glycemic spike. Two grams of net carbs and protein per single cup serving adds to its allure for those of us chasing the pizza dragon, but just can’t justify the wheat belly that comes along with it.
Cauliflower is also a prebiotic, which benefits the fight between the good vs bad gut bacteria (14). Some roasted buffalo cauliflower bites paired with a coconut yogurt based ranch … you’ve got yourself a gut friendly tailgate spread that delivers on taste and digestive prowess. Cauliflower contains two antioxidants called glucosinolates and isothiocyanates, both of which have been shown to slow cancer growth (15).
Cauliflower may be yet another nutraceutical nootropic due to its choline content. One cup of cauliflower contains 45 mg of choline, not enough by itself to drive enhanced brain performance, but when used in conjunction with other choline containing compounds, can drastically improve production of neurotransmitters that are required for brain development and a healthy nervous system (16).
Try this creamy cashew cauliflower casserole from Mary: https://www.instagram.com/p/BrYKIboAv0P/
Additional References:
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Turmeric, also known as the golden spice, has been a part of healing cultures around the world for centuries. Turmeric usage dates back nearly 4000 years to Indian Vedic culture, where it was used both culinarily as well as religiously. The first mention of medicinal use of turmeric is linked back to 250 BC, as an ointment targeted at relieving poisonous food effects.
With a rich history in the healing around the world, it's surprising that it has taken so long for it to become a staple in western culture. Alas, turmeric’s popularity has hit an all time high with the americanized version of golden lattes … sugar-filled and laden with processed dairy. I’m here to tell you that turmeric, when taken at proper dosages (not just sprinkled on top of a sugary, foamy milk drink) can have drastic effects on neurodegenerative diseases, and both acute and systemic inflammation. Have I tickled your anti-aging, live to be 200 years old self yet?
Turmeric falls under the category of a nutraceutical substance, meaning that it is a food based substance with health boosting, medicinal qualities. At Phat Fudge, were on team Hypocrates -- so let food be thy medicine, and turmeric the F*&^ up.
Turmeric contains bioactive compounds called curcuminoids, ironically the most studied and powerful of the curcuminoids is called, drumroll … curcumin. Curcumin is a powerful polyphenol with the power to naturally battle inflammation. With any given amount of turmeric, you are only getting about 3% of curcumin, so you’ll need to be mindful of a few strategies (outlined below) to ensure that you are getting all the benefits of turmeric supplementation.
The turmeric by itself is very poorly absorbed by the human body, but with a little help from a substance called piperine, you can drastically increase the bioavailability of its polyphenol superstar, curcumin. Piperine is an alkaloid found in black pepper which is responsible for its pungent flavor. By adding just 20mg of piperine in conjunction with your turmeric, you can increase curcumin’s bioavailability by 2000%. (1)
While taking bioavailability into consideration, you need to be mindful of dosage to mix the proper amount of curcumin and piperine to get all the benefits. That being said, the proper dosage for daily curcuminoids is somewhere between 500-2000mg. As a rule of thumb, you’d need 2.5 teaspoons of raw turmeric powder to get 500mg of curcumin. It’s hard to pin down any exact numbers for conversion of black pepper to piperine, but by doing a bit of reverse engineering, we’ve come up with a base recommendation for daily pepper intake. Piperine makes up on average 7% of black pepper, and if we need 20mg of black pepper to enhance curcumin uptake, then we need a bout 285mg of black pepper or ⅛ teaspoon.
Also, curcumin is fat soluble, so take it with a meal … or Phat Fudge! Phat Fudge contains a smaller dosage of turmeric, but our formula utilizes synergistic flavonoids such as the quercetin found in cayenne to upregulate absorption (2). Remember, your upper limit is around 2000 mg of curcumin, so feel free to vary your sources as you begin to explore its anti-inflammatory effects.
The Magic Daily Dosage: 500mg curcumin + 20mg piperine + >5g of fat
Turmeric’s curcuminoids enable its classification as a potent antioxidant, with benefits ranging from fighting cancer, lowering acute inflammation as well as slowing and even reversing neurodegenerative diseases (3). As if that wasn’t enough, curcumin actually boosts the activity of your OWN body's antioxidant enzymes (4).
In that way, curcumin delivers a one-two punch against free radicals. Blocking them directly, while stimulating your body's own antioxidant defense system.
If you are someone who pushes your body to the limits via physical exercise, inflammation is at the core of whether or not you’ll be at the top of your game day in and day out. In a recent study, curcumin was shown to counteract the both oxidative stress and inflammation following muscle damaging exercise (5). So, if you want to get back on the field, road, or any other of your favorite exercise highways, supplement regularly with turmeric to reduce muscle soreness and acute muscle inflammation.
Curcumin is a natural nootropic that has been flying under the radar of a lot of biohackers looking to increase their mental performance. In addition to fighting off Alzheimer’s disease by breaking up neuronal blockages called amyloid plaques, curcumin can also help increase levels of brain derived neurotrophic factor (BDNF) (6). BDNF is an incredible compound, as it can reverse symptoms of depression via upregulation of serotonin and dopamine (7), while also acting as “miracle gro” for the brain, creating an environment for new brain cell creation and prevention of cognitive decline (8).
Nature has hidden some pretty incredible compounds throughout the world. Think twice about reaching for your favorite manufactured anti-inflammatory or nootropic, mother nature already has your back.
References
1 https://www.ncbi.nlm.nih.gov/pubmed/9619120
2 https://scialert.net/abstract/?doi=ijp.2012.101.107
3 https://www.ncbi.nlm.nih.gov/pubmed/17569207
4 https://www.ncbi.nlm.nih.gov/pubmed/15650394
5 https://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.lb766
6 https://www.sciencedirect.com/science/article/pii/S0006899306027144
7 https://link.springer.com/article/10.1007/s00213-008-1300-y
]]>As humans, we were forged in the fires of pain and suffering, it is what ultimately made us what we are today. The lessons we learned, the advancements we have made -- all of which have put us atop the food chain, were all based on our ability to learn from pain, and subsequently leverage our experience to make life a little less painful.
In that context, it is perplexing why some humans continue to seek out pain -- could it be a primal connection to the past that we seek -- a sharp, yet intentional prod to the side to remind us that we are still, in one form or another, animalistic at heart?
As modern society has evolved, the human experience has shifted from circumstantial to intentional. We now have the luxury to choose what we experience, pain included. So as humans compartmentalize and piece together their daily experience, it should come as no shock that some of us still thirst for a side of self inflicted pain.
In the context of human performance, two such examples of micro masochism may be more related than we once thought. Consumption of chili peppers and endurance training represent low risk, self-elected pain in the most modern of senses.
Eating peppers is about as dangerous as watching shark week or a Virtual POV bungee jump from the safety of your couch (unless you are ultra sensitive to lectins!). Endurance training poses a bit more of a threat, based on your particular taste for self inflicted misery and delayed gratification.
If you are one of those knee pounding, sun scorched, die hard endurance guys or gals, you’re doing yourself a disservice by shunning the power of the pepper. It could be your secret weapon to creating the ultimate metabolic environment to go harder, for longer.
Scientifically speaking, the magic compound in chili peppers is a phytochemical called capsaicin. Capsaicin is what makes your mouth feel hot when you eat a pepper, and it also has quite a few downstream effects on the body that are highly beneficial for the endurance athlete.
CAPSAICIN AND OXYGEN
Successful endurance training comes down to building a rig that can withstand the storm. If your body can’t handle extended periods of exertion, your career as an endurance athlete will be short lived. At the core of every successful athlete is a hyper efficient metabolic system, and capsaicin may just be the missing ingredient required to take your performance to the next level.
The way in which your body utilizes oxygen has a direct effect on the type of fuel it will be using. This concept is linked to what is called the respiratory quotient, which is defined as the ratio of CO2 produced to O2 consumed while food is being metabolized. The lower your respiratory quotient is, the higher the ratio of fat to carbohydrate metabolism is (1). As an endurance athlete, primarily depending on stored body fat over carbohydrate as a fuel source is an equation for success. As your body burns fat in lieu of carbohydrate, you are able to hold onto your stored glycogen for bouts of higher anaerobic intensity, ie those big hills or the final leg of your race.
CAPSAICIN AND GLYCOGEN
As mentioned above, capsaicin’s effect on the human metabolic system makes it inherently glycogen sparing, particularly in the liver. In a 2016 study, it was show that capsaicin supplementation improved physical activities, such as grip strength and endurance performance by increasing liver glycogen content. In addition, “exercise-induced fatigue-related parameters, were positively modulated by CAP supplementation in a dosage-dependent manner” (2). Eat some peppers, and give your body the ability to keep a bit of extra rocketfuel in the tank.
It’s also important to point out that glycogen is required for efficient fatty acid metabolism. So as much of you may bleed for Team Keto, a bit of stored glycogen makes the world of difference when you’re pushing your body to extremes over extended periods of time.
CAPSAICIN AND MITOCHONDRIA
The mitochondria, so hot right now. Mitochondria based biohacks are all the rage, and for good reason -- without mitochondria, we’d share an existence similar to your pot smoking, couch potato friend from that late 2000’s anti-marijuana Public Service Announcement.
All jokes aside, you want the mitochondria you have firing on all cylinders -- and the only thing better than that is building more mitochondria. The more mitochondria you have, the higher your potential for energy production is. Capsaicin activates a receptor called transient receptor potential vanilloid 1 or TRPV1 for short.
Activation of the TRPV1 receptor is associated increased fatty acid oxidation, improved ATP production, increased mitochondrial biogenesis (more Mitochondira, weeee) all of which resulted in enhanced exercise endurance (3).
READ THIS IF YOU DON'T READ ANYTHING ELSE
As an endurance athlete you are constantly striving to make your energy systems more efficient. The way in which your mitochondria leverage oxygen to create ATP is directly affected by capsaicin. Capsaicin is an integral dietary factor in your quest to build metabolic flexibility and a higher anaerobic threshold. Eat some peppers, run/bike/swim farther and faster than you ever have. It's as simple as that.
References
1 https://www.wemjournal.org/article/S1080-6032(00)70802-7/pdf
]]>Next up on the Phat Fudge Ingredient Highlight Series...Tahini!
As you know, quality ingredients are a non-negotiable for us, and we’ll spend the next hundred words showing you WHY we chose tahini as a cornerstone of Phat Fudge. You are going to walk away from this with more knowledge that you’ll know what to do with. File it under “useful facts to flex on your fellow wellness-seeking friends with”. Now sit back, open those pink knowledge sponges, and come on an adventure to tahini town.
I’m sure you’ve heard about tahini, and if you haven’t, I’m sure that you’ve happily eaten it as part of many a dish. Tahini can be found in a variety of Middle Eastern dishes, ranging from hummus to salad dressings. Of late, this little saucey gem of the Middle East has been making its way into American cuisine, and for good reason, it’s a powerhouse food with a flavor profile to match.
Tahini is a paste made from ground sesame seeds, but the devil is in the details, per usual. The process of making tahini varies based on both the quantity and variety of carrier oil added as well as the hulling process. Most tahini is made from hulled sesame seeds, meaning that the outer hull or shell is removed. This process tends to remove quite a bit of bitterness as well as a good portion of phytic acid, an anti-nutrient that can cause gut permeability and nutrient malabsorption. Carrier oils range from a wide variety of different vegetable oils, most of which can contribute to a higher inflammatory score for the tahini. A lot of companies cut corners and will use cheap vegetable oils as filler. We don’t play that game, our tahini is hulled, and not made with any carrier oils so that you get a smooth, nutrient dense final product.
As nuts and seeds go, sesame seeds are on the higher side of the protein spectrum. Sesame seeds are 20% protein by weight, which puts them in the top protein percentile per serving. (1) Sesame seeds also bring a healthy serving of fiber per serving, which helps with blood sugar regulation as well as digestional health. For all of you keto folks, a serving of tahini has one net gram of carbohydrate, so rest easy knowing that Phat Fudge is still your go to energy source for on-the-go keto fun.
Sesame seeds may be your secret weapon in the war on cholesterol. Naturally occurring high levels of oleic acid is the star of the show, creating a beneficial shift in your cholesterol ratio by bringing your LDL levels down while raising your HDL. (2)
When it comes to nutrient density, tahini is high in copper, manganese, magnesium, calcium, iron, selenium and B-complex vitamins such as folic acid, niacin, pyridoxine, thiamin and riboflavin. Many of you use Phat Fudge as a fuel source to keep you firing on all cylinders, regardless of where you are. Magnesium plays an integral role via blood glucose regulation.
Chronic magnesium deficiency has been linked to insulin resistance and consequently reduced glucose uptake of the cells. (3) You can thank the high levels of magnesium from Tahini for your stellar cravings control and even keel energy levels throughout the day. To round out the nutrient all star squad, you’ve got copper iron and zinc playing a role in supporting a healthy immune system and the B complex vitamins contributing to a healthy cardiovascular and endocrine system.
You’ve now mastered the basics of tahini, but stay tuned for Tahini Part 2: A Tale of Two Ligans.
References
1 https://www.ncbi.nlm.nih.gov/pubmed/21842753
]]>With the new Spicy Vegan Phat Fudge in full swing, we thought it might be a good idea to highlight one of the main ingredient differences between Spicy Vegan Phat Fudge and Original Phat Fudge … enter Coconut Butter. Spicy Vegan Phat Fudge enthusiasts rejoice, your animal-free lipid dreams are coming true.
Is that when you mix butter and coconut oil to make a hybrid fat bomb unlike anything ever seen on the face of the earth? Close, but not quite. Coconut butter is made from grinding the meat of a coconut into a fine paste with a texture reminiscent of, drumroll … butter. Coconut butter can be used as a spread over toast, in a smoothie for added thickness or even as a natural skin moisturizer. Also, hint: if you’ve ever seen Coconut Manna, it is just Coconut Butter hiding under a fancy nomenclature bow on it. Same same, no difference.
Both are made from the meat of a coconut, but the difference comes down to the process of creation. Coconut oil can be made in a variety of ways, usually with some sort of pressure, ranging from cold to expeller. All of which separate oil from the meat of the fruit (technically a coconut is a drupe if you want to impress your friends). As mentioned earlier, coconut butter is made by blending the meat of the coconut down into a paste.
So with the power of deduction, what is one of the advantages of coconut butter over oil? Our gut health promoting, insulin level stabilizing friend, fiber. So if you love the fats from coconut oil, but want a bit more fiber in your diet, coconut butter is a great substitute.
PHAT FACT: Coconut oil is about 92% saturated fat, and about 65% of those are Medium Chain Triglyceride (1)
Eating fat tends to reduce our feelings of hunger throughout the day. We can thank our good friends polyunsaturated (PUFA) and saturated fats (SFA) for that, although there are substantially more SFAs than PUFAs in coconut butter. In a recent study, it was shown that intake of both PUFA and SFA down-regulate our hunger hormone, ghrelin while up-regulating our satiety hormone Peptide YY (PYY). (2)
So we could deduce that eating coconut butter first thing in the morning would have the potential to reduce overall hunger throughout the day. I wonder if there is something that has coconut butter in it, that is super portable and that could be eaten on the go during those busy mornings … hmmmmm.
Eat Phat Fudge in the morning, people. Science says do it.
The only thing medium about MCTs is their carbon chain length people. They really should be called EMCTs (Extra Medium Chain Triglycerides) for all the benefits they bring to those that consume them. Alright, dad jokes aside, let’s get into MCTs.
Structurally speaking, Medium Chain Triglycerides have anywhere from 6-10 carbon atoms, whereas Long Chain Triglycerides range from 12-18. That may not seem like a big deal, but it makes a difference in how the body digests them. Due to their shorter chain length, MCTs actually circumvent the standard digestive process and go directly to the liver, where they are used as fuel to create ketone bodies (3).
When it comes to coconut butter, and its MCT constituents, Capryllic (C8) and Capric (C10) acid are the stars of the show. The third major triglyceride in coconut oil is lauric acid … notice how I don’t call it an MCT, because its not. You’ll see lauric acid listed in a lot of different MCT supplements, and honestly I’m ok with that because of the benefits that it brings along with it. Lauric acid (C12) makes up about 50% of all fatty acids in coconuts, and just because it’s not an MCT doesn’t mean that it doesn’t have big time benefits. Lauric acid is a potent anti-microbial fat that can fight off bodily viruses and bacteria ranging from candida to acne. (5)
MCTs have been previously found to promote lipid catabolism and weight loss, however their impact on metabolic health doesn’t end there. Recently MCTs have been found to improve the health of intestinal flora, thus building a healthier and more efficient gut microbiome. (6)
Without diving into too much detail about different human energy systems, I’d like to explain how MCTs can help athletes be less carbohydrate dependent. There are three energy systems in the body, the Lactic Acid System is the most carbohydrate dependent of the three that kicks in when the body is in its highest oxygen debt. Studies have shown that ingestion of MCTs may allow for the suppression of blood lactate during moderate-intensity exercise. In short, eating foods containing MCTs right before a workout will allow you to be less reliant on stored carbohydrates, and more likely to extend the duration of your exercise. (7) That was a very simplified explanation of how the energy systems react to MCTs, for those of you that know a lot more than me, please don’t shoot me.
Last but not least are the neurological benefits of MCTs! The brain has been considered glucose dependent for a very long time, but recently a few studies have shown that another energy source is capable of powering our squishy pink things. MCTs are capable of permeating the blood-brain barrier, allowing them to become a quick and efficient source of energy. (8)
We’re all about actionability here, so lets answer the question of when coconut butter is best suited to be used in your day!
References
1 https://academic.oup.com/nutritionreviews/article/74/4/267/1807413
2 https://www.ncbi.nlm.nih.gov/pubmed/23688821
3 https://www.ncbi.nlm.nih.gov/pubmed/18296368
4 https://www.ncbi.nlm.nih.gov/pubmed/27547436
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2772209/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/
7 https://www.ncbi.nlm.nih.gov/pubmed/19436137
8 https://www.sciencedirect.com/science/article/pii/S1474442217304088
]]>Shout out to our friend Healthful Ev for this delicious, paleo-friendly breakfast featuring, you guessed it, PHAT FUDGE!
These overnight oats are to dieeeeee for 🤤🤤 I make these at least 3x a week! They’re so easy and if you have a sweet tooth like me, they’re extremely satisfying!! Also, I make sure to pack in a ton of protein and healthy fats to keep me full for hours! Make this tonight so you can enjoy tomorrow morning 😋😋
INGREDIETNS:
-1/2 cup of oats -
-1 scoop of protein-
-1 tbs of chia seeds -
-10 oz of any milk (I used a chocolate cashew almond milk) -1 tbs+ of Phat Fudge
TOPPINGS:
-sliced bananas
-almond butter
-coconut shreds
-blueberries
-cinnamon
Is grass the missing link to fighting inflammation with butter? In the last article, we showed that pasture raised, grass eating cows are producing far superior dairy byproduct than conventionally raised, grain fed cows. It’s clear that all aspects of the cow’s life have a direct impact on the quality of milk they create, but how does the higher quality equate to lowered inflammation in humans?
The buttery trifecta of course! Vitamin K2, omega 3 fatty acids and butyrate are all drastically increased in grass fed cows, and are known to lower inflammation in humans.
Grass fed butter is one of the few naturally occurring foods where Vitamin K2 can be found in high supply. There is a growing body of research supporting Vitamin K2 as a protective nutrient against chronic aging conditions and diseases, such as inflammation, cardiovascular disease, and osteoarthritis. Aging is considered a chronic low-grade pro-inflammatory state, and Vitamin K suppresses production of pro-inflammatory cytokines, thus lowering systemic inflammation. (1)
Omega 3 fatty acids have been shown to lower the chances of several inflammatory and autoimmune diseases in humans, ranging from Crohn's disease to migraines. However, grass fed butter is rich in ALA (alpha linoleic acid) which needs to be converted to EPA and DHA before being utilized by the human body. So the take home message here is to include grass fed butter as part of your omega 3 fatty acid intake, but be sure to supplement it with plenty of wild caught omega 3 rich fish like salmon, mackerel or sardines.
The last nutrient of the trifecta is a short chain fatty acid called butyrate (or butyric acid) which has been shown to fight against inflammation (3). Butyrate works as an inhibitor of inflammatory gene expression, and thus can be defined as a down regulator of inflammatory proteins. Butyrate can either be ingested or created as a byproduct of intestinal microbial fermentation of dietary fiber (4). So make sure that you are cooking your fiber rich vegetables in grass fed butter to double up your anti-inflammatory defenses.
What did we learn:
References:
1- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5026413/
2- https://www.ncbi.nlm.nih.gov/pubmed/12480795
3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070119/
4- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2007.03562.x
]]>Intermittent fasting (IF) is all the rage right now, but a lack of understanding behind how it works is causing some to build some very unhealthy habits and relationships with food. So before you consider starting a fasting based program, lets learn about what fasting is, who should be using it and how it can be an effective strategy for you.
Let’s break IF down into its components to better understand what it means:
So intermittent fasting can be defined as intentional reduction of food and/or drink for some time-based interval. If you want to be a snob, yeswe all technically practice some form of intermittent fasting. You could say that we fast between meals, even between bites of the same meal. But you’re not THAT person, right?!
HORMONES AND FASTING
Intermittent fasting works by causing changes in our endocrine system that affect our metabolism. Hormones like glucagon, leptin and insulin are primarily affected by fasting strategies. Intermittent fasting increases insulin sensitivity while decreasing the hunger hormone, ghrelin. As an added benefit, lowered ghrelin levels during a fast improves dopamine levels in the brain, improving cognitive function. (6) Fasting also lowers the insulin-to-glucagon ratio, which stimulates fat cells to release and break down fat to fuel different bodily functions. (2)
FLIPPING THE METABOLIC SWITCH
Fasting has a drastic effect on our metabolic system via glycogen depletion. Our bodies store glycogen in both our liver and our muscles, about 300 to 400 grams or so to be exact. When we burn through our liver glycogen stores, our bodies hit a tipping point better known as the metabolic switch where fatty acids are mobilized from our fat stores. This point usually occurs at the twelve-hour mark after the beginning of a fast. Although it is referred to as a switch, it's really more of a sliding spectrum where the majority of our fuel source comes from free fatty acids (1). The metabolic switch can vary for different individuals depending on pre-existing liver glycogen content at the beginning of the fast, and on the amount of the individual’s energy expenditure/exercise during the fast.
BENEFITS OF FASTING
Increased insulin sensitivity leads to more efficient nutrient partitioning, so the food that you eat goes further for you!
Improved cognitive function is a result of higher levels of dopamine and lowered neuro-inflammatory pathways known to cause cognitive decline. (5)
Increased autophagy is a result of adaptive cellular stress responses that cause a higher rate of damaged or dead cellular turnover that clears the path for healthy cell creation. (7)
Increased longevity can be directly linked to increases in human growth hormone which allows for preservation of lean muscle tissue as well as increased bone density.
Increased mitochondrial health leads to higher daily energy production as well as healthy aging of cells. (9)
Meal Mindfulness is the process of understanding your response to hunger. Fasting quickly acquaints you with what it feels like to be hungry versus eating based on your past eating cadence.
When practicing intermittent fasting, you are not lowering your caloric intake, you are simply compressing the consumption of food to a shorter window of time. Caloric restriction has long been the go-to strategy for the triggering of biological pathways leading to improved cardiovascular, metabolic and mitochondrial health, yet intermittent fasting has quickly become a competing strategy due to its higher levels of sustainability (10).
Long term caloric restriction can lead to suppressed metabolic rates and hormonal imbalance, which as an extended strategy can cause you to eat less and less. Eventually you hit a point where your basal metabolic rate is so slow that you are eating the calories required for someone half your size, yet you still are gaining weight. In contrast, intermittent caloric restriction brings all the same benefits, without the harmful hormonal downstream effects.
The 16:8 Fast
16:8 fasting is the gold standard in basic fasting protocols. It is comprised of a daily 16 hour strict fasting window followed by an 8 hour feeding window. During the 16 hour fasting window, you are allowed to consume water, coffee or tea.
The Warrior Fast (20:4)
Warrior fasting is based on the dietary styles of warriors throughout history. It allows for 20 hours of highly restricted caloric intake (water, small amounts of protein and fat) followed by four hours of feasting.
5:2 Fasting
5:2 Fasting is designed to allow people to live their normal lives 5 days a week, and then restrict daily calories to 500-600 two days a week.
Eat Stop Eat
Fasting is practiced every other day, 24 hours at a time. This advanced strategy should be practiced by someone who is well seasoned in other fasting protocols and should not be used as a beginner strategy.
Fat Fasting
Fat fasting allows for the intake of dietary fats like butter, MCT oil or coconut oil in combination with water, coffee or tea. The idea behind fat fasting is to mimic strict fasting by lowering the insulinogenic response to food. Your body doesn’t release insulin when fat is the only dietary intake. Fat fasting is an incredible strategy for fasting newbies, as it will allow you to stay full, yet enjoy a lot of the same benefits as a strict fast.
As your liver glycogen is depleted and your metabolic switch flips, it’s a prime time to move underneath something called your anaerobic threshold. Your anaerobic threshold occurs at a specific heart rate in which your body switches its preferred energy source from fat to carbohydrate. Without getting too technical, think of it as the point at exercise induces breathing that would prevent you from having a conversation with someone next to you.
Planning movement in a fasted state under the anaerobic threshold harnesses the body’s hormonal cascade that mobilizes fat to be burned as fuel. As an addition, interjecting bouts of low-intensity activity (walking, biking, etc.) has been shown to increase insulin sensitivity and nutrient partitioning after meals. (3)
So how do we apply this? Do low intensity movement during your fasted state as well as after meals. Go on a walk when you wake up in the morning before you eat anything or after you eat a meal. A ten minute walk can change the way that your body partitions and utilizes the foods that you normally eat. A lot of people complain about not having time to exercise … everyone has 10 minutes, no excuses.
As we discussed previously, the anaerobic threshold is the point at which the body begins to shift its preferred energy source from fat to glucose. When training, you want to intermix exercises that will take you in and out of your anaerobic zone.
Aerobic exercise: jogging, bike rides, yoga, walking, surfing
Anaerobic exercise: HIIT, sprinting, weight lifting
My favorite way to ensure that I am performing in the gym is fueling pre-workout with fats while ensuring that my glycogen stores are full. This usually takes the form of eating carbohydrates at night with my dinner, and then exercising in the morning after eating a package of Phat Fudge. The carbs at night ensure that my glycogen stores are topped off, so that when my workout breaks through my anaerobic threshold, I have the energy source that my body needs. The Phat Fudge provides the dietary fats required for aerobic work, while also providing me with a bit of caffeine for increased energy and fatty acid mobilization, adaptogenic maca root for increased internal energy production and cinnamon for stabilized insulin levels.
Dinner: 1 Medium Roasted Sweet Potato, 4 oz Grass Fed Flank Steak + 1 Tablespoon of Chipotle Avocado Mayo Aioli (Calories: 451, Protein: 27, Carbs: 40, Fat: 21)
The following day: Fast until 1 hour before your workout, eat Phat Fudge and then workout
Working out Tomorrow? Refuel with: 2 Cod Fish Tacos w/ Cassava Flour Tortillas and ½ Avocado (Calories: 352, Protein: 25, Carbs: 30, Fat: 14)
Not working out Tomorrow? Pan Fried 4 oz Salmon, 3 cups of shredded kale/spinach, 2 tablespoons of Primal Kitchen Caesar dressing and 1 Tablespoon of Pumpkin Seeds (Calories: 356, Protein: 30, Carbs: 15, Fat: 22)
We are creatures of our environment and the paradigms that we define our actions with. Each of the above types of fasting represents a tool in our toolkit for tackling the adversity that life throws at us. Over the years, I have practiced all of the different types of fasting and have identified my special fasting sauce that I’d like to share with you.
For beginners, start with Fat Fasting and progress to the 16:8 or Warrior Fast a few days a week. Do this by swapping out your carb laden breakfast with a fat fueled breakfast. A package of Phat Fudge simplifies this process, whether you eat it straight or blend it into your morning coffee.
As you progress, start to think about your day at hand. What will you be doing and what is your intention? If you’re going to be hitting the gym and pushing really hard, maybe a 20 hour strict warrior fast isn’t your best option. Consider a modified 16:8, where you break your fast shortly after your exercise with a balanced meal to provide amino acids, replenish glycogen and balance insulin levels. If you’ve got a day of deep work requiring you to be cognitively on fire, consider a strict 16+ hour fast, followed by a fat fast to extend the benefits. This would mean subbing coffee or tea in the morning for breakfast, grabbing a pack of Phat Fudge when you first get hungry, and breaking your fast in in the mid to late afternoon.
Personally, I think of fasting as a cumulative process—how many hours a WEEK can I add up in the fasted state. I practice 16:8, Warrior, 5:2 and Fat Fasting every week based on my schedule and intention each and every day. I challenge you to consider how fasting may fit into your lifestyle.
References:
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765362/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765362/
4 https://www.ncbi.nlm.nih.gov/pubmed/21410865
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5608558/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/
7 https://www.ncbi.nlm.nih.gov/pubmed/27810402
8 https://www.ncbi.nlm.nih.gov/pubmed/22386777
9 https://www.cell.com/cell-metabolism/fulltext/S1550-4131%2817%2930612-5
10 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3919445/
]]>
We are what we eat, and they are what they eat, so in a weird cyclical way, we are what they ate. Think about it in terms of a stream, if there is a contamination upstream, the water may seem fine a few miles down, but in reality if you drink that water, you are exposing yourself to every contaminant that stream has ever been with. Stay woke, artificially promiscuous food chains are everywhere.
Three decades of research has shown that the fatty acid composition and antioxidant content of beef is drastically improved when a cow’s diet is shifted away from grains and towards grass (1). So if there is a visible change in the health of the cow, can the same be said of any byproducts created by a healthier cow?
Studies comparing milk from pasture grazing cows versus cows consuming conserved grass (2) showed drastic differences in fatty acid composition. So if there was a difference between grass and conserved grass, what do you think is happening when cows are pumped full of corn, grains and hormones … I’ll let that settle in. Some of the main differences come in the form of higher levels of vitamin K2, omega-3 fatty acids and a compound called butyrate.
Saturated fat content is higher in butter from grain fed cows; whereas grass fed butter contains a significantly higher level of unsaturated fats. These polyunsaturated fats contribute to an increase in inflammation-reducing omega 3 fatty acids.
So what do elevated levels of K-2, omega-3s and butyrate have to do with your health and your overall ability to spend a bit more time on this spinning rock? Stay tuned for Part 3, The Buttery Trifecta of Anti-Inflammation.
So what did we learn:
Up next...Grass Fed Butter's Inflammation Busters: Vitamin K2, Omega 3, and Butyrate
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
]]>The building blocks of the product that you have grown to love started with identifying and combining ingredients that make you feel your best. Ingredient quality can mean the difference between kicking ass all day and taking a nap. We want you crushing it, knowing that we have your back. All ingredients are organic, naturally gluten free and paired to reduce inflammation while increasing your body’s natural energy system efficiency.
As part of the ingredient highlight series, we’ll be shining a light on the intentionally chosen building blocks of Phat Fudge by discussing how they fit into any lifestyle as a catalyst of crush!
I don’t think we need to go down the route of talking about the rich history of fat demonization that was fathered by Dr. Ancel Keys and how it started a multi-decade epidemic of sugar dependency. He cherry picked some subjects, it supported his corollary hypothesis between dietary fat and coronary disease and it ultimately caused some major problems in the way that Americans consume food. Lets let it go, dwelling on the past means less time for being a badass. Fuel yourself with Phat Fudge, take on the world.
We are going to review a few key points about the importance of high quality butter in YOUR diet and how to best incorporate it into your lifestyle. You butter believe you are going to learn a thing or two in this three part series!
Trans fats come in two varietals: naturally occurring and manufactured. There is a big difference in how the human body processes both which has an important downstream affect on your cardiovascular health.
The difference between naturally occurring versus man made trans fats comes down to a process called hydrogenation. In a nutshell, liquid vegetable oils go through a variety of different processes ranging from high heat to chemical solvent exposure. Why take an unhealthy oil and denature the crap out of it? Well because it changes the resting state of the oil from liquid to solid, which makes them useful for mass manufacturing of processed foods. Lowered food production costs, longer shelf life and a more addictive flavor profile make trans fats a gold mine for big food and a hazard for the general population (1).
You may have heard of cholesterol, and its damaging effects on your heart .. not so fast! Naturally occurring trans fats can be found in dairy and meat, and some limited clinical trials have shown a positive effect on your cholesterol ratios. Manufactured trans fat, usually in the form of partially hydrogenated vegetable oils, have a negative impact on your cholesterol ratios. We have two different types of cholesterol, LDL (bad cholesterol) and HDL (good cholesterol) in our bodies. HDL, known as high-density lipoproteins, protect against narrowing blood vessels, whereas LDL, known as low-density lipoprotein, may cause arterial narrowing.
Consumption of trans fats can be directly linked to coronary disease and has even begun to be linked to insulin resistance (2). So next time you reach for something out of a wrapper, have a gander at the back and see if you are eating to promote general badassery or not.
The perfect refreshing pick-me-up for when your body needs an cinnamon-covered cuddle. Which, if you're like us, is probably 95% of the time 😝
Make sure to tell us if you give it a try - or if there's another sort of magical recipe concoction you'd like for us to create with our beloved Phat Fudge 🦄
Recipe:
Blend all ingredients until frothy and smooth. Top with an extra sprinkle of cinnamon and some flax seeds for instagram-worthy aesthetics. ENJOY!
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You asked and we listened! We're going to be coming up with more Phat Fudge recipes to share with all of you!
This easy recipe is extra special because it features our friends over at Primal Kitchen Foods and their grass-fed collagen bars.
Ready to make this keto-friendly cold treat?
https://www.instagram.com/p/BUSVhB5jO7o/?taken-by=phatfudge
Ingredients:
Directions:
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Recipe:
Here's the trick: grind your chia seeds in a coffee grinder! Grinding the seeds will take away the typical chia pudding consistency and make the pudding much much smoother. 💡
*This will last 5 days in an airtight container in the fridge. 👍🏼
]]>
Ingredients:
Directions:
For the Phat Fudge filling combine:
Fill up those crepes, top with fruit - and you're in for an amazing meal!
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Ingredients (serves 1):
Directions:
Blend it all up until smooth and add a healthy dollop of Phat Fudge on top. Cover with sliced fruits, shredded coconut, and almonds to your aesthetic heart's content.
This isn't your conventional sweet smoothie - more like green juice hybrid. Some fresh ginger would also be rad.
Tiramisu for performance?! That also happens to be Paleo and delicious? Yes Please!
Ingredients (serves 2):
Directions:
Remember, sharing is caring unless it's Tiramisu!
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Can we go back to breakfast time? Or rather, can we speed ahead to tomorrow's breakfast?
This, my friends, is a lovely chia pudding topped with strawberries, pistachios, and cashew milk.
Phat Fudge Ice Cream with a kick? Yes please!
It's hot and sunny here in Venice, California, which means it's the perfect weather for ice cream. 🍦
Now what if we told you this ice cream was actually good for you? Aaaaand it doesn't taste like bananas.
Check out the recipe and make sure to give this magical concoction a try, tagging us @PhatFudge with your delicious pictures.
INGREDIENTS (serves 2)
Are you ready for a Coconut-Coffee-Nana flavor explosion? 💣
Incredibly refreshing, nourishing, and great for a bit of a buzz, even if you're not an avid coffee drinker.
Sidenote: THIS HAS BANANA 🍌 Meaning, it's not going to make strictly keto folks out there happy - but if you're a renegade spirit / banana friend, give it a try.
RECIPE: (serves 1 - 2)
PREPARATION:
Easy peasy. Blend it all up and top with some tasty coconut chips and an optional raw cacao drizzle.
If you try it remember to snap a picture and give us a tag @PhatFudge so that we can see it too!
]]>This, our friends, is the original #UnicornFuel. Nowadays you see imitations everywhere, but true Phat Fudge followers know that this blend right here is still the best. Not that we're biased or anything...
All it takes are 2 ingredients and a blender. Easy, nourishing, and undoubtedly magical.
INGREDIENTS (Serves 1)
PREPARATION
Combine all ingredients and blend in a standard blender or with an immersion blender stick. Simply stirring will not create a creamy, frothy outcome - so please pull out your blender for this :)
Sip, savor, and #eatplaycrush.
]]>You probably know by now that I am a celiac with a casein and soy intolerance but beyond that, I avoid grains most of the time and actually give a damn about the sourcing of every ingredient in products I use and the ethics behind the meat that I eat.
Now, I could absolutely go and do all this research on everything I consume myself and share that info as I find it, but what if, WHAT IF, there was someone smarter than me who has devoted their whole existence to this kind of work?
WHAT IF there was someone going down the rabbit hole of ingredient sourcing, interviewing and going on site to farms to ensure particular standards are being met?
WHAT IF all I needed to do was look for this certification and know it hasn't been muddied by politics or marketing so I can feel confident that I'm putting good shit into my body?
Karen Pendergrass of @paleofoundation @paleomovement @certifiedpaleo and @paleoapproved is doing just that.
If you're a consumer and see this Paleo Friendly certification (PF Original is Paleo Friendly Certified bc of Grass Fed Butter) or Certifed Paleo, it means that it was vetted hardcore by Karen/ @paleofoundation.
If you're a brand or product and want to learn more about what I did to get @phatfudge certified visit paleofoundation.com and @paleofoundation.
If you're already familiar with this, go thank Karen for her relentless devotion to paleo/primal/sustainability because she certainly isn't in it for the billion dollar exit, this saved her life and she's on a mission.
]]>After we hit the minimum order count, I handed a PO over to the co-packer and they produced our long-awaited packets.
But there was more roadblocks ahead, as things were not going to work out longterm with this first co-packer.
*whomp whomp whooooooomp*
I went back to hand packing while I sought out the right co-packing consultants to get set up with a new co-packer to produce the next run of 50,000 packets of Phat Fudge, Original.
I'll be honest, at first, I was absolutely crushed by the bump in the road. BUT, the deeper knowledge I acquired about scaling a food business, the more I understood that these events are all part of the process.
Remember, to date, I have hand packed over 10,000 packets of Phat Fudge, so there is no stopping me now.
Once Original is running smoothly with the co-packer, I'll be able to mature this website, set up subscriptions orders, design the boxes, as well as produce a VEGAN and BURN (COFFEE/HONEY FREE) on a large scale next.
Don't worry, I have MANY other versions in mind to add over time, but as Bob says, BABY STEPS.
WHOLESALE OPTIONS?
Contact me at mary@paleochef.com to inquire directly. I am SO humbled by the number of stores wanting to rep my product on your sites!
ARE YOU READY TO EAT PLAY CRUSH THIS?!
Of course you are! Thank you. THANK YOU. Thank you SO much for encouraging me to create this product. You guys saw the opportunity and I want to follow through on it in a BIG way.
How cool is this social media driven - REAL INGREDIENT- product adventure?
I HAVE MORE QUESTIONS, MARY!
Bring them on over to me on Instagram. I'll group the most common FAQ and update this page accordingly. As always, I'll be keeping everyone up to date through the whole process, just as I've kept it fully transparent from the start.
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Whether you're hitting the slopes, or winding down from a long day - nothing hits the spot quite like some hot chocolate. Unfortunately, most hot chocolates out there are full of questionable ingredients and loaded with artificial sweeteners. Not this one though!
We like to drink this hot or cold - depending on our mood. Make sure to give it a try, it tastes as amazing as it looks.
Note: If you don't have any light coconut milk on hand, you can substitute with your preferred dairy/dairy-substitute of choice. The coconut milk does add an extra layer of smoothness though, so it's recommended.
INGREDIENTS:
(Serves 1 - 2)
DIRECTIONS:
Take all ingredients and combine in a blender/food processor until well incorporated. Once satisfied, pour into a glass and top with the optional coconut whipped cream / chocolate drizzle / raw cacao (you know, if you're aesthetic and all that).
FYI, this is quite chocolatey - especially if you're using optimum quality cacao. If you're not a huge chocolate fan, try toning down the cacao to suit your tastes.
This recipe multiplies very easily, so if you're making it for a large crowd try adding in a tiny pinch of sea salt.
Enjoy!
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