Category Archives: recipe

Recommendation: The metabolic blueprint cookbook

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Today, I’m plugging a newly-released Cookbook, which its recipes are largely based off of the dietary recommendations of Dr. Ray Peat. This is a different kind of cookbook because it also provides physiological explanations as to why specific recipes, foods and their respective nutrients are beneficial to/work synergistically with the body. The book is part of East West Healing’s Metabolic Blueprint Program. The program offers enthusiasts a basic platform to (whole)isitically understand the body, the metabolism, the metabolic mechanisms/reactions, and their relation to healthy/unhealthy biological activities.

Here are some words about the cookbook…

The Metabolic Blueprint Cookbook is one of a kind, must-read – 100+ page packed with factual information – from the basics on macro nutrients to defining what foods were designed for human consumption, to understanding how foods can heal your metabolism. More than ever before, people around the world are becoming increasingly health-minded – conscientious of the foods they eat and focusing on establishing a proper dietary regimen. However, nutritional myths currently flood the information super highway.

“The industrialization of food has degraded the actual materials that are available, but it’s still possible, with a cookbook such as this, to have a healthful, varied and enjoyable diet.”

-Ray Peat PhD.

TABLE OF CONTENTS:

  1. The Basics: Understanding Carbohydrates, Proteins and Fats, Coconut Oil, Gelatin, Salt, Calcium, Dairy and Food List
  2. Staple recipes: Coconut mayonnaise, roasted garlic, homemade sweetened condensed milk….and much more!
  3. Gelatin/Jello/Custard recipes
  4. Drinks, Shakes and Smoothy recipes
  5. Egg recipes
  6. Vegetables/Salads/Snack recipes
  7. Marrows and Broth recipes
  8. Shellfish/Fish recipes
  9. Meat recipes
  10. Deserts and Treat recipes
  11. Home-made Ice Cream recipes
If you are intrigued by the research/work of Ray Peat, Broda Barnes, Hans Selye, Gilbert Ling, Francis Pottenger, Weston Price, Josh Rubin, Chris Dillon, Danny Roddy, and Matt Stone, then this cookbook is right up your alley.

If you’d like to discuss this perspective along with other health-related insights, please contact me for a FREE Conversation.

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Digestive cocktails all around

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In a not-too-distant past, I was asked what I would consider to be the ultimate superfood. My first inclination was Coconut Oil because, well, coconut oil is awesome. To name a few awesome reasons, it…

  • Is a saturated fat that is very stable at high temperatures and pressures (meaning it doesn’t spoil or turn rancid like many unsaturated fatty acids in said circumstance)
  • Increases metabolic rate by encouraging the body to raise its temperature to break down/digest the fat molecules
  • Aids the liver in detoxification
  • Helps regulate blood sugar by encouraging the liver to store glycogen more efficiently and functionally
  • Provides an optimal environment for the liver to convert T4 to T3 in a timely and functional manner (an essential metabolic hormone conversion)
  • Is naturally anti-bacterial/microbial/parasitic/fungal which helps balance intestinal bacteria to homeostatic ratios
  • Lowers the requirement for vitamin E (meaning it makes the body more efficient at using and storing the stuff)
  • Reduces the oxidation rate of unsaturated fat molecules when consumed simultaneously or when released as free-fatty acids due to hormonal stress,
  • Rebuilds and reinforces the lining of the intestinal tract.

Again, just a few reasons and I could go on and on, but that’ll get boring and redundant and lame and repetitive.

But, coconut oil can only do so much on its own. What about a combination of superfood’s that can do the same super things but different super things in their own super right all-the-while creating a healthier internal super environment which will translate into a healthier external super environment?! I, then, realized that the very thing that I eat every single day that has helped me greatly (amongst many other metabolic and digestive reconstruction workers) is just the superfood of superfood’s answer I was looking for!

The Carrot Salad via Dr. Ray Peat

  • 1-2 medium-sized carrots (peeled and diced)
  • 1 tsp coconut oil
  • 1 tsp olive oil
  • 1/3 tsp raw apple cider vinegar
  • salt to taste

I use 1 tablespoon of each oil and 1/2 teaspoon of vinegar because I don’t really mind the “oily” taste or texture, but I think the above is a good recipe for those just getting into the swing of things. Consume the salad on a daily basis: mid-morning, between 10 am and 12 pm, preferably after breakfast and before lunch. I like to consider the carrot salad as more of a dietary supplement rather than a snack because that’s the role it essentially takes on.

To further coconut oil’s awesomeness, the carrot salad…

  • Helps improve the ratio of Progesterone (pro-metabolic) to Estrogen and Cortisol (pro-stress) within the intestinal tract
  • Pushes out excess Estrogens formed within the intestines due to a pro-stress environment (processed diet, high polyunsaturated fat diet, food intolerances, food allergens, imbalance of gut flora, low blood sugar, excess physical, emotional, and mental stressors, etc.).
  • Balances intestinal bacteria that much more via the carrot fibers “carrying” the oils into the small intestine
  • Stimulates bile production within the gallbladder and liver to break down fats and decrease pathogens within the digest tract

As I elaborated in Thursday’s post, stress can cause a slew of uncommon, unaware, uncontrollable, and shit-I-never-used-to-be-like-this-what-the-hell-is-wrong-with-me problems within a person’s internal AND external environment. When a person’s digestive tract is functioning at optimal speed, output, and the right ratios of hormones are spitting out like its their job, then it will translate into the greater good of the body – physical, emotional, mental, and spiritual health. If your body is out-of-balance in any way, shape, or form then I highly recommend this daily salad. And if your body is a-ok, in-shape, and strong-like-bull then I highly recommend this daily salad. Boom.

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jdperryhealth@gmail.com

Fats101: What makes a Fat UNhealthy?

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This is a huge subject for me (and I’m sure it is for other health fact debunking enthusiasts) because I believe that there is a lot of false or misinformation out there that’s hurting more than helping the American people. Specifically, we are told that Saturated Fats (Butter, Dairy, Meat) are unhealthy and rampantly causing disease, while we are promoted and marketed to consume Polyunsaturated Fats (Vegetable, Nut, & Seed Oils) as a part of an “anti-inflammatory” and “heart-healthy” diet.

Marketing, ad campaigns, published medical journals, government recommendations, controlled [insert asian country name here] studies, health benefits, and nutritional values aside… let’s look at the molecular structures of Saturated and Unsaturated Fats, and how their structures are effected by heat or pressure…

Saturated Fatty Acid
Examples: Butter, Coconut Oil, Dairy Fat, Egg Yolks, Animal Fat

  • One chain of Carbon and Hydrogen atoms
  • No double bonds on the chain
  • Very stable structure due to the lack of bonds (no weak points)
  • Stability = High heat and high pressure threshold
  • Not susceptible to turn rancid, spoil, oxidize or become a Trans Fatty Acid

Monounsaturated Fatty Acid (Omega -3)
Examples: Olive Oil, Macadamia Nut [Oil], Egg Yolks, Fish, Nuts, Seeds

  • Two chains of Carbon-Hydrogen atoms
  • Contains one Carbon-Carbon double bond on the chain
  • Moderately stable due to one double bond (weak point)
  • Stability = Moderate heat and moderate pressure threshold
  • Is susceptible to turn rancid, spoil, oxidize or become a Trans Fatty Acids

Polyunsaturated Fatty Acid (Omega -6)
Examples: Vegetable Oils, Fish, Nuts, Seeds, Above Ground Vegetables

  • Three or more chains of Carbon-Hydrogen atoms
  • Contains two or more Carbon-Carbon double bonds on the chain
  • Low stability due to two or more double bonds (weak points)
  • Stability = Low heat and low pressure threshold
  • Highly susceptible to turn rancid, spoil, oxidize, or become a Trans Fatty Acid

What about Trans Fatty Acids?

Take a look at the last bullet point for each Fatty Acid and tell me which Fats are capable of becoming a Trans Fatty Acid… ONLY the Unsaturated Fatty Acids. Why? Because UFAs structures are much less stable than a one-piece Saturated Fatty Acid due to the double Carbon bond(s). In Fats’ case, bonds are weak points, thus encouraging a susceptibility for change (or mutation if you want to be real about it). Trans Fatty Acids are predominantly man-made (with few occurring naturally within Ruminant animals), and TFAs are primarily a result of heat and pressure. When an Unsaturated Fat is heated or pressurized beyond its threshold, the molecule mutates so that the Hydrogen atoms located at the double bond shift to opposite sides, which creates an unnatural molecular structure… aka Trans Fat. The more double bonds a Fat molecule yields, the more susceptible its structure is to become mutated (i.e. Polyunsaturated Fats – but that doesn’t fully discount Monounsaturated Fats!).

I’ll end with this…

Are the molecules the real problem or does the problem lie within how the molecules are used, treated, heated, cooked, pressurized, pasteurized, packaged, stored, ingested, and react? Not only are Unsaturated Fats unstable when they experience an oxygen-exposed, pressurized, tumultuous, and prolonged high-heat manufacturing process, but they are equally unstable when they experience an oxygen-exposed, pressurized, tumultuous, and prolonged high-heat digestive process. Think about that for a bit and get back to me…

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