healthy fats Archives - Onnit Academy

The Ketogenic Diet For Weight Loss, Energy, and Better Health

Onnit Academy — Sun, 01 Mar 2020 21:10:50 +0000

We all know that food is our main source of energy. So why then do most people claim to be tired all the time when it’s clear from looking at them that they get plenty to eat?

The problem is that they don’t get their energy from the right foods. When you follow a carbohydrate-based diet, your blood sugar rises and falls sharply with every meal. When it goes down, so does your energy—this is the crash you feel shortly after lunchtime that makes you want to fall asleep at work in the afternoon.

By reducing the amount of carbs you eat and replacing them with healthy sources of fat, you can stabilize blood sugar and enjoy steady energy and greater mental focus all day. These are two characteristics of a ketogenic diet, the ultimate version of a low-carb approach to nutrition that’s also a great strategy for losing weight, preventing or fighting serious illness, and promoting a myriad of other health benefits.

Let this guide answer all your questions about how to “go keto,” from the original strict diet that started the low-carb craze to the modern, more flexible adaptations that may better serve athletes and people looking to adopt healthier eating habits.

What Is A Ketogenic Diet?

Like the Atkins Diet, a ketogenic diet is very low in carbs, however, the difference is that—in a ketogenic diet—the majority of calories come from fat and protein intake is lower. Here’s how it works: Most people take in the bulk of their calories from carbs, so when you restrict carb intake and increase your fats, you send the body the message that it must switch fuel sources. The liver begins to convert fat—both the fat you eat and the body fat you store—into molecules called ketones. When the number of ketones rises to a certain level in your blood stream, you are officially in a state of “ketosis.” At this point, your body uses fat as its primary energy source.

The medically-defined ketogenic diet has 75% of daily calorie intake come from fat, 20% from protein, and 5% from carbs. However, most of the benefits of ketosis can be achieved with additional, moderate amounts of carbohydrate, taken in post-exercise. The medical model of five percent carbohydrate is unnecessarily restrictive—especially if you exercise.

A modified version where 40–60% of your calories come from fat, 20–40% come from protein, and the remaining 20% from carbs typically works great for most people. (See “I Work Out. Is A Ketogenic Diet Right For Me?”) We call this approach—which appears to be more practical and sustainable for most—Mod Keto, and use that term to refer to those numbers throughout this article. While it may not technically put you into ketosis, you’ll keep insulin low enough to promote fat loss (see below) and mental focus while still having enough energy for hard workouts. Maybe best of all, you’ll enjoy the freedom to eat a wider breadth of food than you could on a classic ketogenic diet.

Where Does The Ketogenic Diet Come From?

People have inadvertently followed ketogenic diets for as long as they’ve walked the earth. Before the advent of agriculture, when humans had to hunt and gather their food, it was common to fast for long periods and then take in mostly fat and protein foods, with only limited carbohydrates coming from berries and vegetables. Avoiding food—particularly carbs—for long periods makes your body think that food is scarce, and it responds by making several adjustments to become more efficient with your energy. You don’t have to fast to make a ketogenic diet effective, but the two are often done in combination for the best results.

Suprisingly, Research has found that ketogenic diets have been formally prescribed to treat epilepsy since before 500 B.C. In the 1920s, they were adopted by Johns Hopkins Medical Center as a means of treating epileptic children, and have been used there ever since. In recent years, ketogenic diets have been investigated for their potential in treating several diseases (see “What Are The Health Benefits of a Ketogenic Diet?”)

How Will a Ketogenic Diet Help Me Lose Weight?

Since you begin to burn more fat for fuel, ketogenic diets make losing pure body fat much easier.

There’s a hormonal component at play too. When you eat carbs, your blood sugar (glucose) rises sharply. It rises when you eat anything, but carbs convert most quickly to glucose. The pancreas releases insulin to take excess sugar out of the bloodstream, storing most of it as fat. Because ketogenic diets minimize carb intake, insulin levels are kept low, limiting the calories that can be stored in your fat cells.

This is often cited as a reason why ketogenic diets tend to outperform low-fat diets in clinical trials. A study in the journal Lipids found that ketogenic dieters lost almost twice as much weight as a group following a low-fat diet over 12 weeks, even though calorie intake in both groups was the same. Incredibly, ketogenic diets often promote weight loss even when calories aren’t controlled. A trial published in the New England Journal of Medicine allowed a keto group to consume as many protein and fat-rich foods as they wanted, while the low-fat dieters had to restrict their calories. After six months, the low-carb eaters enjoyed significantly greater weight loss, and still slightly more after a whole year.

If this makes you question the old adage that “a calorie is a calorie,” and that it’s the overall number of calories you eat that determines whether you gain or lose weight, you’re right to be skeptical. A study from Nutrition & Metabolism had subjects follow either a ketogenic diet or a low-fat diet and then switch diets for the same amount of time (50 days for the men in the study; 30 days for the women). In each case, the participants tried to cut 500 calories from what they had been eating, but in the keto approach, the men ended up eating significantly more. Nevertheless, cutting carbs worked better for losing fat for both men and women across the board. More impressive still is the fact that the men lost three times as much fat directly from around their waists as they did dieting on low fat.

Results are one thing, but no diet will work long-term if it makes you miserable to follow it. You’ll quit, return to your old ways of eating, and regain the weight. But this is where a ketogenic or Mod Keto approach really shines. Fats and proteins are highly satiating; eating them keeps you feeling fuller, so you’re less likely to feel like you’re “starving”—even when your calories are low—and you break your diet to pig out. A study in the Journal of the American Dietetic Association on overweight women found that not only did they lose more weight on keto than they did with a higher-carb, lower-fat plan, they reported feeling less hungry throughout the diet.

As we recently reported in our rebuttal to the Netflix documentary What The Health, two of the earliest studies that compared the effects of carb- and fat-based diets found strikingly different outcomes in how the subjects felt and behaved. Although calories were equal for both groups, the high-carb gang complained of being lethargic and depressed, while the high-fat eaters remained energetic and satiated from their meals.

What Are The Health Benefits of a Ketogenic Diet?

Apart from all the pros that come with dropping body fat, a ketogenic diet can improve several other aspects of health and even treat serious disease. A ketogenic diet can…

1. Increase focus

As we alluded to in the beginning, a carb-rich diet puts your blood sugar on a roller coaster ride all day. When it’s down, so is your ability think clearly and focus, colloquially known as “brain fog.” There hasn’t been much research on the ketogenic diet’s effect on brain fog in healthy people, but the first thing most notice after they cut carbs (even in the first day) is clearer thinking and a better attention span (that is, until they come down with the “keto flu”—see below—which is very temporary).

Ultimately, once you’re in ketosis, the brain can get 70% of its energy from ketones, so pay no attention to rumors you’ve heard that the brain “runs on carbs” and your IQ will drop when you cut them out. In addition, your body is adept at generating any additional glucose necessary through a process called gluconeogenesis. Some find that they’re so alert on low carbs that they don’t need coffee in the morning.

2. Benefits for Epileptics

Since ketogenic diets promote better thinking, it shouldn’t be surprising to find that they have other positive effects on the brain too. Epilepsy is a brain disease that causes seizures and loss of consciousness. Research has shown that a ketogenic diet can help reduce symptoms in about half of epileptic patients. Furthermore, a study in The Lancet found that children who followed a ketogenic diet for three months—and previously hadn’t responded to medication—saw their seizures decrease by an average of 75%.

3. Benefits to Cancer Therapy

Cancers thrive under high-glucose conditions where there is a lot of sugar in the bloodstream. It stands to reason then that reducing glucose levels would help to combat cancer cells. This is one theory behind why ketogenic diets are effective for treating tumors, particularly in the brain and digestive tract. A 2015 article in the International Journal of Biochemistry and Cell Biology sums up the findings of multiple studies on ketogenic diets and cancer with the following: “there is increasing evidence that the ketogenic diet may also be beneficial as an adjuvant cancer therapy by potentiating the antitumor effect of chemotherapy and radiation treatment.”

4. Benefits for Cardiovascular Health

Based on mainstream media fear mongering, you might think that a diet high in meat and animal products could damage your heart, but research on ketogenic diets shows the opposite. A review of studies that pitted low-carb and low-fat diets against each other for better heart health found that the low-carb approach was more effective for reducing the risk of cardiovascular disease after six months and at least as effective (if not more) after 12 months. A 2012 meta-analysis in Obesity Reviews—23 studies examined; data collected from more than 1,100 subjects—confirmed the favorable effects of keto dieting on major cardiovascular risk factors.

5. Benefits for Skin Health

Remember when your mom would tell you that your zits were caused by all the junk food you ate? She may not have been crazy after all. A 2012 review in Skin Pharmacology and Physiology concluded that a ketogenic diet used as a short-term intervention (30–60 days) can support hormone levels that affect acne.

6. Eliminate Food Allergens From Diet

Many people have allergies or intolerances to the gluten in wheat, as well as beans and sugary foods, without even realizing it. They assume that digestive problems and brain fog are a normal part of life, but they don’t have to be. As these foods aren’t allowed on a ketogenic diet, you may notice near-instant relief upon eliminating them. See “What Can’t I Eat On A Ketogenic Diet” for a full list of banned foods.

What Can I Eat On A Ketogenic Diet?

In short, lots of fat and protein. Many times, when ketogenic diets are prescribed, dieters aren’t asked to restrict their intake of either nutrient in any way—that includes letting people eat as many saturated fats as they like. Although there are exceptions, many people find that relying on fat and protein keeps them satisfied to the point where they don’t feel the need to eat a lot of food. They don’t overeat, so they don’t have to keep close watch of their calories.

One of the great pleasures that a ketogenic diet offers is the liberal consumption of classic “guy foods.” You’re free to eat burgers (as long as they’re without a bun), cheese, and even bacon—provided that you’re sourcing them from high-quality, organic, suppliers. Here’s a list of the main food sources that get the keto stamp of approval.

Meat

Classic ketogenic diets don’t make any distinction about the quality and sourcing of your meats. Most diet researchers who are looking to help people lose weight quickly in a clinical setting don’t care if they eat grass-fed organic beef versus ground chuck that comes from a feedlot—but we do. There are proven nutritional benefits to consuming naturally sourced vs. conventional meats, especially in the long term. Do your best to eat organic, pasture-raised meats: red meat, chicken and turkey, and game meats. The Mod Keto diet we like uses these whenever possible.

Whole eggs

Preferably from pasture-raised hens and high in omega-3 fats (for the same reasons as organic meat).

Fish

Always wild caught if possible and the fattier the better. Salmon, trout, mackerel, and sardines are popular choices, whereas the larger predatory fish like tuna and swordfish are typically high in toxic metals like mercury and should be avoided most of the time.

Dairy

Organic and from grass-fed cows is crucial here. Butter, cream, unprocessed cheese (cheddar, not Velveeta). Note: milk is NOT included due to its carb content.

Avocados

Bring on the guacamole!

Fibrous vegetables

Greens, peppers, onions, garlic, cauliflower, and so on. Although technically a fruit, and fruit intake should be limited (see “What Can’t I Eat on a Ketogenic Diet” below), tomatoes are allowed, as they’re low in carbs.

Unrefined oils

Coconut, avocado, and extra-virgin olive oil, primarily.

Nuts and seeds

Go easy on these. While they’re great sources of fat, nuts and seeds contain small amounts of carbohydrate that can easily add up to something significant because they’re fairly easy to overeat (how many times have you absent-mindedly killed a jar of almond butter or a bag of pistachios?). If you’re following Mod Keto, they’re OK, but watch your portions. Macadamia nuts, pecans, and Brazil nuts are some of the safest choices.

Some condiments

Salt, pepper, salsa, mustard, horseradish, and various herbs and spices.

What Can’t I Eat on a Ketogenic Diet?

Basically, anything high in carbs—no matter how nutritious it is otherwise—should be minimized or banned from your kitchen.

Sugar

This encompasses soda, fruit juice, smoothies, pastries, candy, and desserts, as well as some condiments like ketchup and barbecue sauce.

Alcohol

No smart diet allows you to booze, but in addition to the problematic effects of alcohol by itself, most drinks contain sugar. However, the occasional small serving of dry red wine may not kick you out of ketosis or otherwise spoil your fat-burning efforts.

Processed foods

Crackers, chips, or any snacks labeled as “low-fat,” no matter what other nutritional benefits they may claim. Also included here: foods that contain sugar alcohols (such as sorbitol or xylitol). These are common in “sugar-free” foods and may negatively affect ketone levels.

Fruit

The sugar content is too great. However, small amounts of berries are low in sugar, and can be part of a ketogenic diet.

Grains

Oats, corn, rice, pasta, bread, and other wheat-based products. See “Are There Any Other Exceptions To The Rules?” below.

Beans

Peas, lentils, kidney beans, garbanzos, etc. Again, see our section on exceptions.

Processed fats and oils

Mayonnaise, soybean oil, canola oil, and other vegetable oils.

Are Starchy Vegetables Keto?

On a strict keto diet plan, potatoes, sweet potatoes, beets, carrots, parsnips, and other root vegetables and tubers are blackballed. However, if you’re doing a ketogenic diet and working out, or the Mod Keto diet we like, you may want some extra carbs to support your workouts, and these foods should be your main source. See “I Work Out. Can I Do A Ketogenic Diet?”

Are There Any Other Exceptions To The Rules?

On Mod Keto, you can get away with eating moderate amounts of other carb-based foods such as fermented bread (sourdough), sprouted grains, and chickpeas. This version allows for a broader selection of foods because it recognizes the nutritional benefits of some carb foods regardless of their lack of compliance with a strict keto diet. Sourdough and sprouted grains, for example, contain numerous vitamins and minerals in a highly digestible form, and chickpeas are high in fiber, slowing down your body’s digestion of their carbohydrates and preventing the blood sugar spikes that raise insulin. When these foods are eaten late in the day or after workouts, the small hazards they pose to the effectiveness of ketogenic dieting are greatly offset and don’t outweigh the benefits. See “I Work Out. Can I Do A Ketogenic Diet?”

What Does A Day of Keto Meals Look Like?

Below is a sample day of eating for someone who’s just easing into a ketogenic diet.

Breakfast

Omelet made with (organic) eggs, tomato, and mixed peppers, cooked in coconut oil. Sliced avocado.

Lunch

Grilled (wild caught) salmon, salad dressed with olive oil and vinegar

Snack

Handful of cheese (from grass-fed, organic dairy), handful of almonds

Dinner

(Grass-fed) burger topped with salsa and (organic) bacon, asparagus spears dressed with (organic, grass-fed) butter.

As mentioned earlier, protein can raise insulin just as carbs can. The body actually makes carbs from protein in a process called gluconeogenesis, so it’s important that any high-protein food you eat be paired with fat and fiber sources to slow its digestion and keep insulin in check. Never eat egg whites—go with whole eggs and pair them with avocado. White fish are lean, so cook them in butter or oil, and eat them with vegetables.

Once you’ve gotten the hang of it, to get better results, consider cutting the number of meals you eat back and combining the diet with long fasts (called intermittent fasting). For example, start by skipping breakfast. Remember that our Paleolithic ancestors discovered ketosis out of necessity—they had to hunt and forage for food, and often went long stretches without any. Scientists believe that many of the benefits of going keto come from its mimicking the early stages of starvation. Your body is in fight-or-flight mode, which helps account for the alertness you experience. To take full advantage of the diet, you can gradually scale back to having one meal per day at night.

This isn’t as severe as it sounds. Without eating, your mind will be sharp and you’ll burn fat at a greater rate. To control hunger, you can drink water and coffee, blended with butter or MCT Oil, as needed (see “What Supplements Can I Take on a Ketogenic Diet?” below). At night, you can eat as much as you want. This strategy works well for people looking to lose weight (especially the very overweight) and improve general health.

Note, however, that if you’re an athlete, you’ll probably need to take in more food to support your activity and muscle mass. See “I Work Out. Is A Ketogenic Diet Right For Me?”

What Is The “Keto Flu?”

As your body switches over from fueling itself with carbohydrate to fat, there is going to be a little bit of a lag. This is what people call the Keto Flu, since at some point during the first two weeks of a ketogenic diet people can feel lethargic, moody, have difficulty sleeping, and even develop bad breath. Stick with it. All of this is normal and will pass as your body adjusts to ketosis. The bad breath is the result of a specific kind of ketone that exits the body through breath; you can mask it with a chlorophyll– or sugar-free mint.

It takes anywhere from three to six months to become fully adapted to using ketones, but the worst should be behind you in a matter of days, and you’ll be feeling better than ever.

Is the Ketogenic Diet Safe?

We listed keto’s numerous health benefits above, but a diet that’s heavy on meat and all but bans fruit and whole grains flies in the face of conventional nutrition dogma, leaving many to wonder if going keto might be dangerous long-term.

For most reasonably healthy adults, there’s no evidence to suggest that it is. Interestingly, our colleagues at Healthline.com unearthed a particularly powerful piece of evidence from the US Institute of Medicine’s Food and Nutrition Board. Their 2005 report clearly states that, “The lower limit of dietary carbohydrates compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.” While they don’t recommend consuming no carbs at all, and neither do we, it goes to show that extremely low doses are not only safe but natural as well.

How Do I Know If I’m In Ketosis?

The only way to be sure is by testing your blood glucose and ketone levels with a monitor (we like the Precision Xtra, available on amazon.com for $40). But not only is this invasive (you have to prick your finger), it can get expensive, as the monitor requires test strips too which can be five dollars each. Ketosis can also be measured through devices that analyze breath and urine, but these aren’t as accurate.

A low-tech, low-cost way to check that you’re on the right track is look for the telltale signs: keto flu and bad breath in the early stages, and then reduced hunger and fast weight loss. If you’re watching your carbs and staying true to the diet, it’s just a matter of time before you settle into ketosis—or close enough to it (if you’re following the Mod Keto protocol) to see and feel results.

I Work Out. Is a Ketogenic Diet Right For Me?

Sports nutrition science has long preached that carbohydrates are the body’s best and preferred fuel source during exercise, but research is emerging to suggest that they don’t have to be. A study published in Nutrition Metabolism looked at overweight women who weight trained on a ketogenic diet, finding that they lost body fat without significant loss of lean body mass.

Another trial from the Journal of the International Society of Sports Nutrition found that a month of keto dieting didn’t negatively affect performance in gymnasts while decreasing their body fat levels. Furthermore, the researchers determined that muscle was spared specifically due to ketosis. In other words, despite a low-calorie intake, the athletes didn’t lose significant amounts of muscle because their bodies used ketones for fuel—not protein from their muscle tissue.

Other studies have shown that ketogenic diets don’t hurt strength or endurance (once the athlete is fully adapted to them), but if you’re a dedicated gym goer or highly active person, we don’t see a need to take the textbook keto approach. A more moderate, low-carb plan (such as Mod Keto) will work fine. According to Onnit’s Director of Total Human Optimization, Kyle Kingsbury, a former pro athlete who has experimented with low-carb diets for years, getting 40–60% of your calories from fat, 20–40% from protein, and 20% from carbs is a good balance that will give you the weight loss and focus benefits of ketosis without the potential for low energy or slow recovery from exercise.

If you’re a more passive exerciser and not doing aggressive workouts like high-intensity interval training (HIIT), which is characterized by short bursts of all-out work efforts interspersed with short rest periods, you won’t need as many carbs and can therefore increase your fats even more. In that case, a diet closer to 65% fat, 25% protein, and 10% carbs may be more appropriate.

Dominic D’Agostino, one of the world’s foremost researchers of ketogenic diets—and an amateur bodybuilder—has said that he personally takes in 65%–70% of his calories from fat and 20–30% from protein.

Try timing the carbs you do take in strategically. Carbing up at night after you’ve trained will make your liver and muscles soak up the carbs they need to recover from the workout and fuel your next one. Starchy, slow-releasing carbs like potatoes and other tubers would be perfect. Do NOT eat carbs before you train, as they will replace fat as your fuel source for the workout.

How Do I Set Up A Diet?

The beauty of a low-carb/ketogenic diet is its simplicity. For most people, eating more fat in place of carbs will prevent overeating and lower insulin levels so you lose weight quickly and without having to track calories or macros. Start with that.

However, if you’re an athlete or regular exerciser, or you find you’ve hit a plateau with your diet, you need to start reading labels and recording what you eat. Above, we gave you percentages of total calories to follow, which begs the question, “how many calories should I be eating?” The answer depends on your goals.

If you want to lose weight, multiply your current body weight by 10–12. If you’re very overweight, choose the body weight you’d like to have and times that by 10–12. This isn’t an exact science; you just need a starting point. You can adjust your calories from there as things progress.

If your goal is to maintain your weight but change your body composition (a little more muscle, a little less fat), multiply your body weight by 13–15.

For example, a highly active 180-pound man who wants to lose weight doing Mod Keto would set his calories at 2,200 (180 x 12 = 2160). Fat will make up 60% of his diet, which is 1,320 calories (0.60 x 2200). Since there are nine calories per gram of fat, he’ll eat about 150 grams of fat daily.

Twenty percent of 2,200 is 440 calories, or 110 grams each of protein and carbohydrate (as protein and carbs both contain four calories per gram).

So, in short, this 180-pounder should aim for 2,200 calories consisting of 150 grams fat, 110 grams protein, and 110 grams carbs to diet down.

Whether you work out or not, do your best to consume the bulk of your carbs in the evening with dinner. Not only will this keep your mind sharp during the day when you most need it to be, it will further help your body adapt to using fat for fuel.

What Supplements Can I Take on a Ketogenic Diet?

Going keto is much easier than it used to be. Products now exist that can help you reach ketosis sooner and bring you back into it after a cheat meal here and there. Exogenous ketones—including beta-hydroxybutarate—are ketones made in a lab that function just like the ones your body makes from fat. They’re particularly beneficial in combating the keto flu, helping you think more clearly while your body makes the adjustment.

MCT oil is another go-to for ketogenic dieters. A study in the journal Diabetes found that medium-chain triglycerides (MCTs)—a type of saturated fat—improve cognitive function when blood sugar is low, encouraging the body to generate more ketones for the brain to run on. And, as we reported in our defense of coconut oil last summer, MCT’s are burned quickly for energy. A Journal of Nutrition study comparing subjects who consumed MCT’s or the same amount of long-chain fats lost significantly greater body fat after 12 weeks. Meanwhile, research from 2015 in the European Journal of Clinical Nutrition revealed that subjects who consumed supplemental MCT’s ate less at meals afterward than those who were given processed corn oil. Their glucose raised less after a meal and their leptin, a hormone that promotes satiety, was higher.

Remember that proteins can raise insulin levels just as carbs do, potentially pushing you out of ketosis or preventing you from reaching it. The ever-popular whey protein is one such offender. In its place, you can supplement with an essential amino acid product. Take a look at products like NatureAminos, which you can pick up HERE. Amino acids do act on insulin, but not to the same extent as whey. You’ll get the muscle-building components of protein in an even more digestible form without threatening your ketogenic diet.

The post The Ketogenic Diet For Weight Loss, Energy, and Better Health appeared first on Onnit Academy.

10 Healthy Fall Food Recipes

Onnit Academy — Wed, 20 Nov 2019 16:01:05 +0000

The fall season offers a number of nutrient-dense fruits and vegetables that can help support your immune system, promote high performance, and encourage lean muscle.

Unfortunately, most people don’t get the full benefit of eating them—if they eat them at all—because they tend to smother these foods in fat and sugar to make them palatable.

When was the last time you ate cranberries that didn’t come from a can on Thanksgiving? Or pumpkin that wasn’t in pie or latte form?

That’s why we put together these recipes, which will help you enjoy the classic fall foods without sacrificing their nutrition.

Dig into delicious buffalo-wing flavored Brussels sprouts, creamy potato salad (with beets), zucchini that tastes like stuffed pasta shells, and all-natural fruit rollups that make you feel like a kid again. No artificial ingredients allowed.

We’ve even gone a step further and labeled them for you: “breakfast,” “lunch,” dinner,” etc. So you have clean, lean options for every meal and any time you get hungry. Summer may be gone, but abs are never out of season.

10 Healthy Fall Food Recipes

1. Breakfast: Pear & Pecan Overnight Oats

Yields: 1 serving

Ingredients

● ½ cup rolled oats, gluten-free
● 1 tbsp chia seeds
● ¾ cup unsweetened almond milk
● ¼ cup Greek yogurt, full fat
● ½ tsp ground cinnamon
● 1 tsp raw unfiltered honey
● 1 pear*, cored & chopped
● ¼ cup pecans
*Apple works well here too.

Directions

Directions

1. Preheat oven to 400 degrees F. Scrape out the flesh of the halved zucchini, leaving 1⁄4-inch thick shells. Chop the flesh of the zucchini into cubes and set aside.
2. Place a skillet over medium heat and add olive oil. When hot, add the zucchini flesh, onion, sausage, and salt.
3. Cook about 8 minutes, breaking up any chunks with a wooden spoon until sausage is browned.
4. In a baking dish (about 3 quarts), spread the arrabiatta sauce. Arrange zucchini shells in the dish, hollow sides up, and spoon the sausage mixture inside them.
5. Top with shredded mozzarella. Cover with foil and bake 30 minutes. Uncover, then bake 5 minutes. Garnish with parsley and serve.

8. Anytime: Slow-Cooker Butternut Squash Ginger Soup

Ingredients

● 1 large (or 2 small) butternut squash, peeled & diced
●1 large sweet potato, peeled & cubed
● 2 large carrots, diced
● 1 tsp. fresh ginger (or ½ tsp. ginger powder)
● 2 cups chicken or vegetable broth, organic if possible
● 4 cloves garlic
● 2 tsp. Himalayan salt
● 1 ½ tsp. turmeric
● ½ tsp. smoked paprika
● ¼ tsp. cayenne pepper
● 1 tbsp. extra virgin olive oil
● ¾ cup unsweetened coconut milk, full fat & canned
● 6 leaves fresh basil, chiffonade
● ½ cup roasted pumpkin seeds

Directions

1. Add first 6 ingredients plus ½ tsp. of salt to your slow cooker. Cook on high (3-4 hours) or on low (6-8 hours). The joy of a slow-cooker is you can add everything right before bed and wake up to a fresh fall-smelling house.
Note: Keep slow cooker away from all flammable items.
2. To a high-powered blender, add everything from the slow-cooker. It will still be hot or warm, so be cautious when pouring.
3. Then add the remaining salt, spices, EVOO and coconut milk.
4. For a chunkier soup, pulse in 5 seconds intervals a few times. For a thinner soup, blend on high for 30 seconds to 1 minute.
5. Top with fresh basil & pumpkin seeds. For more protein, add diced grilled chicken or slow-cooked shredded chicken made ahead of time.
Note: Adding chicken (and using chicken broth) would make this recipe non-vegan.

9. Snack: No-Bake Spiced Energy Balls

Yields: ~25 balls

Ingredients

● 1 ½ cups dry, gluten-free rolled oats
● ¼ cup unsweetened dried cranberries (or tart cherries)
● ¼ cup semi-sweet chocolate mini chips
● ½ cup pumpkin puree*
● ¼ cup raw, unfiltered honey (or maple syrup)
● 1 tsp. vanilla extract
● 1 tsp. pumpkin pie spice*
*If you don’t have pumpkin puree, unsweetened applesauce also works nicely here.
**You can make your own pumpkin pie spice at home if you don’t have it on hand! It’s simply a blend of the following: 3 tbsp. ground cinnamon, 2 tsp. ground ginger, 2 tsp. ground nutmeg, 1 ½ tsp. ground all-spice and 1 ½ tsp. ground cloves.

Directions

1. In a small bowl, mix the dry ingredients: oats, dried cranberries, chocolate chips and spices. In another medium bowl, mix together the wet ingredients: EMCT oil, WAC butter, pumpkin, honey and vanilla. Slowly add the dry mix to the wet mix. Stir until combined. The mixture will be sticky and soft, but you should be able to roll it into 1” balls. Add more oats (slowly) if it’s too sticky.
2. Line a large plate or baking sheet with parchment paper. To facilitate rolling, rub some coconut oil on your palms. Scoop a spoonful into your hands and roll into a ball. Place on plate or sheet. Repeat with remaining dough. The energy balls will firm up in the freezer.
3. Place in freezer for 30 minute to one hour. Store in air-sealed container in fridge for one week, or freezer for a month.

10. Dessert: Cranberry Smoothie

Servings: 4

Ingredients

● 2 oranges
● 1 cup plain Greek yogurt
● 1 1/4 cups frozen cranberries
● 3 tbsp honey
● 1 tbsp fresh lime juice
● 1/2 cup ice cubes
● 1 scoop Grass-Fed Whey Isolate – Vanilla
● 2 tbsp cacao nibs

Directions

1. Cut one orange in half and squeeze juice from the halves to equal 1/4 cup. Peel and section the second orange into segments, removing any seeds. Chop orange segments into smaller cubes.
2. Pour orange juice, orange cubes, yogurt, cranberries, honey, lime juice, ice, protein powder, and cacao nibs in a high-speed blender. Process until well combined and almost smooth. (Add water to thin consistency, if desired.)
3. Divide smoothie into 4 glasses and sprinkle tops evenly with another teaspoon of cacao nibs. Serve immediately.

The post 10 Healthy Fall Food Recipes appeared first on Onnit Academy.

The Ultimate Guide to MCT Oil

Onnit Academy — Thu, 07 Feb 2019 18:10:37 +0000

MCT oil is one of the fastest sources of clean fuel for your body and brain. With fewer steps to convert into caloric energy than carbohydrates, it is hands down one of the best ways to power up your performance, support a healthy metabolism, or kick start a weight management program.

But, what exactly is MCT oil? The benefits of this coconut derived superfat are all the rage across the internet these days, but how do you reap the rewards?

In this article you will learn about MCT oil‘s numerous health benefits, ranging from improved cognitive function to better weight management and how you can incorporate them into your diet.

What is MCT Oil?

MCT Stands for Medium Chain Triglycerides, a form of saturated fatty acid that has numerous health benefits, as opposed to long chain triglycerides (LCT), which are found in most foods. Fats like these are important to support a healthy brain and multiple body systems.

They play a particularly valuable role in weight management because of a positive effect on leptin receptors, assisting in keeping you feeling full and satisfied for hours.

Coconut oil is a great source of MCTs — roughly 44- to 53-percent of the fatty acids in coconut oil are MCTs — but recently “MCT oil” extracted supplements have been growing in popularity.

MCTs, also known as “MCFAs” which is short for medium-chain fatty acids, are a beneficial nutrient which is missing in most diets today due to the Standard American Diet, or SAD. This is as result of the longstanding myth that all forms of saturated fats are a heart attack waiting to happen.

However, recently research has shown a lot of evidence about the real truth regarding saturated fats, which has led professionals athletes, fitness enthusiasts and nutritionists to embrace MCT oil for its fat burning capabilities.

Why MCT Oil is the Real Deal: Lauric Acid

Lauric acid is pretty much the driving force behind the massive “re-branding” of coconut oil as a health food after being villianized for decades as a scary, saturated fat-laden food guaranteed to send you into cardiac arrest.

But ever since the U.S. Government admitted it might have been wrong about the purported negative health effects of fats in our diets – particularly saturated fats derived from plant sources – coconut products have made a comeback, and in no small part due to the lauric acid benefits they impart.

What Is Lauric Acid?

Lauric acid is a medium-chain fatty acid, or medium-chain triglyceride (MCT), found in foods that contain saturated fat. There are a number of foods which feature MCTs, including palm kernel oil and butter from grass-fed animals, but coconuts offer the highest levels of lauric acid hands down As stated before, the MCT content of coconuts is roughly 44- to 53-percent of their total fatty acid content.

The reason this is important is because lauric acid is the precursor to a compound that does the body good – monolaurin. We are introduced to monolaurin as newborns and throughout infancy through human milk, and this compound serves as a strong antimicrobial agent and stabilizes mammalian cell walls. Monolaurin, ultimately, is the reason why you want to consume foods containing lauric acid.

3 Lauric Acid Benefits

1. Acts as a Heart-Healthy Saturated Fat Without Links to Cardiovascular Disease

Even though fats may have gotten the A-OK from the government a few years ago, overall the jury’s still out concerning safe levels of consumption of saturated fats, as high levels of animal fat consumption are still associated with higher levels of cholesterol and cardiovascular disease.

The exception may be saturated fat-rich foods featuring MCTs. One prime example is of a 1981 study published in the American Journal of Clinical Nutrition that looked specifically at two groups of people living in the Polynesian atolls – the Tokelauans and the Pukapukans.

These groups consume 63-percent and 34-percent of their diet from coconut, respectively, which means they’re eating a lot of coconut, and as a byproduct, lots of saturated fats in the form of lauric acid and other MCTs. Despite their incredibly high levels of saturated fat consumption, heart disease is uncommon in both groups.

And if you’re thinking “Really? You’re citing a study from 1981?” Well, fair enough. How about a 2014 review published in the Journal of Bioanalysis & Biomedicine looking specifically at lauric acid intake in relation to cardiovascular disease? This review concluded that the, “consumption of coconut oil (lauric acid, a component) enhances the high-density lipoprotein (HDL) and decreases the total/HDL cholesterol ratio which results in a decrease in risk of cardiovascular diseases (atherosclerosis).”

This emerging body of evidence – combined with the changing public perception – points to the idea that saturated fats derived from foods containing lauric acid and MCT’s may be a beneficial part of most diets.

2. Less Likely to Contribute to Weight Gain or Obesity Than Other Dietary Fats

Studies to date have been minimal, so more research certainly needs to be done, but there’s some indication that the way lauric acid and other medium chain fatty acids are quickly metabolized by the liver makes them less likely to contribute to fat accumulation than long chain fatty acids.

For instance, a 2009 study published in Lipids, asked 40 women with abdominal obesity to consumed a low calorie diet with either one ounce of coconut oil or one ounce of soybean oil per day for 12-weeks.

While both groups lost similar amounts of weight over the 12-week plan, those consuming soybean oil actually saw an increase in waist circumference at the end of the study, while those consuming coconut oil saw a decrease in waist circumference.

Another 2015 article examining the importance of lauric acid in coconut oil highlighted the finding that lauric acid is rapidly metabolized and is an excellent source of quick energy for mitochondria in the liver.

While other fatty acids require carnitine to diffuse across the mitochondrial membrane in the liver, lauric acid diffuses freely across these membranes. This free diffusion without the aid of a carrier makes lauric acid a highly efficient source of energy for the human body.

3. Acts as a Strong, Natural Antimicrobial

In a world quickly becoming plagued by antibacterial-resistant bugs, it’s good to know there are some things you can do naturally to help stave off harmful microbes. Lauric acid, and more specifically its derivative, monolaurin, feature antimicrobial activity against gram-positive bacteria, as well as some fungi and viruses.

This basically means they’re an ace in the hole when it comes to reducing your risk of contracting certain diseases, including candida, inflammatory acne, and MRSA – that lovely antibacterial-resistant staph infection you can pick up from “safe” places like the hospital or the gym.

MCT Oil And Ketosis

When MCT oil is metabolized in the body, it behaves more like a glucose or carbohydrates than a fat, and your body prefers glucose as a fuel source.

MCT oil does not go through the lymphatic system. It is sent straight towards the liver where it is processed, releasing energy, much like glucose, and creates ketones, which can nourish the body as an alternative fuel source.

The beauty of this is the liver requires minimal action to convert MCTs directly into fuel in the form of ketones.

Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body.

ATP energy is what allows every muscle to move inside your body. You may have heard people discussing the ketogenic diet, which is a diet designed to help the body run on ketones (from fats) rather than glycogen (from carbohydrates). This state is called ketosis.

For anyone on a ketogenic or low carb diet, MCT oil is pure gold. But you don’t need to go full ‘keto’ to benefit from ketones. For high intensity athletes and those following a higher fat, lower carbohydrate diet, MCTs can serve as a vital source of energy to fuel yourself through even the most intense workouts.

MCT Oil Health Benefits for Weight Management

As, stated before, there are several scientific studies showing the benefits of MCT’s as part of a weight management regimen. The potential reasons for this are varied. For one, MCT has a beneficial effect on Leptin receptors, helping to optimize signals of satiety.

This generally correlates to a reduction in caloric intake and improvement of insulin response (source). Secondly, the MCT’s quickly convert into caloric energy, rather than being stored as fat on the body.

There is also a post-meal thermogenic effect noted in one particular human trial on both lean and obese patients.

It’s believed that they help the body produce ketones, which gives you the same benefits as the ketogenic diet without needing to cut carbs to drastically low levels.

MCTs are one of the best fats you can include on a ketogenic diet, because of their thermogenic effect in the body and ability to be used for quick energy, especially when someone is limiting carbohydrates.

To sum up: MCT’s are rarely stored as fat, provide virtually instant fuel, help you feel full, and may contribute to thermogenesis.

MCT Oil vs. Coconut Oil

Coconut oil contains MCT’s, but only in relatively small quantities. C8 MCT (Caprylic Acid) comprises roughly 6% of coconut oil, and C10 (Capric acid) is usually around 9%.

These two forms of MCT are particularly valuable because they take far fewer steps to convert to caloric energy than the other saturated fat forms found in coconut oil. Coconut oil is great, but if you really want to benefit from the fast acting fuel of MCT’s, choosing MCT oil is the way to go.

When using an MCT that is derived from pure coconut oil, there is a delivery of approximately 30% Lauric Acid which is, as stated before, an important form of MCT that acts as a slower burning fuel source.

This is an excellent complement to the faster burning C8 and C10 chains, allowing for a longer energy curve and an optimized digestive experience. In addition, Lauric Acid is a raw source material for the production of monolaurin, a potent immune system benefactor.

Monolaurin is actually found naturally occurring in human breast milk, and is particularly beneficial to helping maintain optimal gut health.

How to Use MCT Oil?

Some biohackers out there use MCT oil daily just like a supplement, straight from the spoon or mixed into drinks.

But, there are multiple ways to incorporate your MCT oil into your diet. Your 3 best options are using coconut oil, MCT oil, or emulsified MCT oil, which is an easy way to get all the benefits of MCT oil in a matter of seconds.

What is emulsification? It’s essentially a process that allows two liquids to blend that wouldn’t physically or chemically combine otherwise.

But, let’s just say if you’re one of those people who looks for the path of least resistance when it comes to food preparation, emulsified MCT oil is the choice for you. Grab cup. Pour liquid. Add EMCT oil. Enjoy.

No magic bullet or blender required.

But the uses don’t stop there. You can add emulsified MCT oil to your morning oatmeal, full-fat Greek or Skyr yogurt, caffeinated beverages and protein shakes. The options are endless.

To reap the most benefits of MCTs in your food, follow this guide:

● Cooking and baking at high temperatures: use ghee (clarified butter). It has lower MCT content than coconut oil, but has a higher smoke point.

● Cooking and baking at medium temperatures: use coconut oil. It has higher MCT content than ghee or butter, but a lower smoke point.

● Mixing and blending with un-emulsified fats at medium temperatures: use MCT oil – a concentrated source of lauric acid with a low smoke point.

● Stirring into any substance at any temperature: use emulsified MCT oil. There’s typically a lower concentration of lauric acid than MCT oil, but it mixes much easier.

To save you time, we tried mixing the EMCT oil with a grass-fed butter in coffee and the fat molecules from the butter separated and rose to the top. We also tried blending them. Still no luck.

Emulsified MCT oil looks, acts and tastes like your standard creamer with added benefits. For a nutritionally dense dietary addition without a ton of prep time, this is your go-to.

Add to: liquids, yogurt, oatmeal, shakes, sauces, puddings, dressings and even your Paleo-friendly, coconut-based whipped cream, the possibilities are endless.

MCT oil looks like a melted version of coconut oil. It acts [nutritionally] like a concentrated version of coconut oil. And it has a neutral taste, so it blends with virtually anything.

Add to: drinks in combination with another un-emulsified fat, i.e. grass-fed butter.

Note: use of blender required.

The post The Ultimate Guide to MCT Oil appeared first on Onnit Academy.

Horchata Recipe Over Cold Brew Ice Cubes

Liv Langdon — Thu, 07 Feb 2019 18:10:04 +0000

We love this fun, caffeinated spin on a traditional Mexican beverage! It’s commonly made with rice or nuts soaked in water, flavored with cinnamon, and sweetened with sugar and condensed milk. In our horchata recipe, we removed the refined sugar, added emulsified MCT oil, and poured it over cold brew ice cubes. What a delicious, creamy combination! It’s a great alternative to your morning coffee, or a Pinterest-worthy drink you can serve at your next brunch gathering.

Serves: 6
Prep time: 20 minutes
Soak time: 2 hours
Freeze time: 5-6 hours (ice cubes)
Difficulty: easy

Horchata Recipe Ingredients

● 1 cup uncooked organic white rice
● 4 cups filtered water
● 2 cinnamon sticks or ½ tbsp. ground cinnamon, plus 2 tsp. ground cinnamon
● 2 cups unsweetened vanilla almond milk*
● ¼ cup sugar substitute of choice**
● 3 tbsp. Emulsified MCT Oil
● 1 cup cold brew***

*If you don’t use unsweetened vanilla almond milk, we suggest you add 1 tsp. vanilla extract to the blender in step 5.
**We used Lakanto MonkFruit Sweetener You can use any sweetener of choice like raw, unfiltered honey or an organic maple syrup.
***We used Chameleon unsweetened vanilla cold brew for this recipe.

Horchata Recipe Cookware Needs

● Blender or food processor
● Colander, fine strainer, or a cheese cloth
● Ice cube tray, a mini muffin tin, or small dixie cups

Horchata Recipe Directions

1. Pour the cold brew into an ice cube tray and freeze for five to six hours or overnight. If you don’t have an ice cube tray, you can use a mini muffin tin or small dixie cups to make the ice cubes!
2. Rinse rice thoroughly in a colander. Add the rice, water, and cinnamon sticks to a blender and pulse for about 1 minute until the rice is broken up into fine particles. Let the mixture sit for 2 hours room temperature or overnight in the refrigerator.
3. Using a fine colander, strainer, or cheesecloth, drain the liquid into a pitcher. Discard the excess rice-cinnamon particles. Listen, Linda, we know that sometimes we don’t have time for making homemade rice milk. That’s OK too. For the lazy-man variation, skip steps 2 and 3. Simply buy unsweetened rice or quinoa milk from the grocery store, then continue with steps 4 through 6.
4. Add the rice water to back to the blender. Then add in almond milk, sugar substitute of choice, emulsified MCT oil, and additional cinnamon. Blend until combined.
5. Serve immediately over cold brew ice cubes and feel free to garnish with additional cinnamon sticks. Store in an airtight container in the fridge for up to two weeks. Make sure to thoroughly mix before serving, separation is common when storing. Enjoy!

The post Horchata Recipe Over Cold Brew Ice Cubes appeared first on Onnit Academy.

The Benefits of Coconut Oil in Coffee

Tony Gill — Tue, 01 Jan 2019 12:35:44 +0000

If cradling a warm mug and inhaling the wisps of aromatic steam doesn’t immediately soothe your soul and put you into a small state of surrender, then maybe you’re not as seemingly obsessed as the people in coffee commercials.

And that’s entirely ok. I don’t exhale the worries of the previous day after breathing in the woody aroma of my coffee either.

I, like most people, love coffee for the caffeine content and the health benefits of drinking it.

For me, that means the ability to make sure my kids don’t set the house on fire while I am sound asleep due to a lack of caffeine.

Coffee does afford benefits outside of anything attributable to caffeine (which would be along the lines of increased performance, increased energy, relief from headaches).

The benefits provided by coffee and not from caffeine are related to its phytonutrients. The micronutrition in coffee can help your immune system out when it’s fighting to keep you healthy.

Don’t start counting your morning wake up cup as a serving of fruit or vegetables, though.

You can add some spice to your coffee while grinding the beans, but there’s something simple you just put in your coffee (not butter) to alter the taste that will increase the benefits of your cup of joe even further.

Benefits of Coconut Oil in Coffee

Coconut oil contains saturated fat. Saturated fat is not the demon we’ve been led to believe it is. Whether or not you believe it’s part of some conspiracy is neither here nor there.

The fact is that Americans have been downing vegetable oil and avoiding the beneficial saturated fats that come from butter and coconut oil because they were believed to cause heart disease.

Well, that turned out to be a huge, fat myth. Just because they’re beneficial doesn’t mean you should start double-fisting them, though. You may not clog your arteries, but you’ll probably clog your toilet.

Fats are generally made up of long chains. The fats in coconut oil are mostly medium chain triglycerides (MCTs). Here’s what you need to know.

Your digestive system breaks down what you eat and drink so it can be used by your body. Digestion of fats begins in the mouth, but the majority of the process takes place in the small intestine.

Bile is produced to help break down the large fat molecules so they can move into your mucosa, where they get turned into larger molecules, are then delivered to your bloodstream and carried to your fat deposits.

Should you need energy from fat, your body makes a withdrawal and uses some of that fat. If that seems like an involved process to use the fat you’re eating, you are correct.

MCTs, on the other hand, bypass most of that. They don’t require bile to be broken down because they’re shorter than other fats and they’re transported directly to the bloodstream through your portal vein.

All this means is that you can quickly get energy from medium chain triglycerides and your body won’t add them to your love handles (unless you’re consuming an overabundance of calories).

Lauric Acid

It’s not a good idea to ignore the rest of the group, but lauric acid provides benefits above and beyond the rest of the medium chain fatty acids. Lauric acid is where coconut oil gets its strange anti-powers from – it’s antiviral and antibacterial in a way the other medium chain triglycerides aren’t.

Not coincidentally, lauric acid is commonly found in breast milk – for many of the same reasons you’d want to take it, but it’s there to help babies grow and survive the perils of, well, being a baby.

MCTs are also satiating. More specifically, lauric acid makes you feel full without having to add Meta to your drink. Lauric acid does this by affecting two of your gut hormones that signal whether or not you’re full.

Of course, the easiest way to get the benefits of lauric acid is to eat coconut oil because lauric acid comprises about 50% of the fat content. But instead of just sticking a spoon in a jar and licking it clean (which isn’t as bad as it sounds), why not add it to a benefit-laden drink to really ratchet it up?

This is a beverage you’ll want to have more than twice a day, but probably shouldn’t. There is an upper limit to the amount of MCTs you can take in without having to run to the bathroom.

For most people, that’s around 2 tablespoons at a single time. Some people can have 4 tablespoons of MCT oil or more in a day. It all just depends on how your body reacts to it.

Pro tip: if you’ve never had coconut oil or MCT oil before, work your way up to your desired amount. Don’t just dive in and expect your body to be able to handle all that awesomeness. Be sure to listen to your body and find out what works best for you.

You’ve got two options to experience the benefits of coconut oil in your coffee. The first is just to stir it in, which is nice. You’ll feel like you’re on a beach instead of just standing in your kitchen.

The other way is to put both in your blender (or use an immersion blender) and get it nice and frothy – so you can feel like you’ve got a personal tropical barista.

In addition to a quick energy boost, you’ll also get some ketones out of the deal, help improve nutrient absorption, and you’ll provide your brain with some much-needed fuel.

Optimized Coffee Recipe with Coconut Oil

Ingredients

● 8-12 oz. hot coffee
● 2 tbsp. coconut emulsified MCT oil

Suggested Uses:

In the morning on an empty stomach for a quick energy boost. No blender required. Simply stir and go.

The post The Benefits of Coconut Oil in Coffee appeared first on Onnit Academy.

4 Healthy Recipes To Celebrate Onnit’s Launch In Whole Foods Market

Liv Langdon — Sun, 07 Jan 2018 20:33:25 +0000

On Friday, Jan. 5, we celebrated Onnit’s official launch in Whole Foods Market with events in their locations in New York City and Los Angeles. We are excited to partner with this health-focused supermarket and are honored to have our nutrient-dense, performance products widely available nationwide.

“Personally, I shop at Whole Foods Market, so joining forces with them is a natural fit,” said Aubrey Marcus, founder of Onnit. “We’re looking forward to providing customers of both brands the added convenience and discoverability made possible by this exciting partnership.”

To kick off the events this past week, we created four recipes featuring Whole Foods Market exclusive 365 Everyday Value® brand fruits, proteins, and nutritional powders to help you stay on top of your 2018 New Year resolution game.

*For more information on our partnership, you can check out Whole Foods Market press release here.

Optimized Coffee

Yields: 1
Prep Time: <5 minutes
Difficulty: Easy

Ingredients
1 cup fresh-brewed 365 Everyday Value® Pleasant Morning Buzz Roast Ground Coffee
1 tbsp. 365 Everyday Value® Organic Butter Salted
1 tbsp. Onnit MCT Oil
Ground cinnamon, to taste

Instructions
1. Add all ingredients to a blender, and pulse until smooth and frothy. Sprinkle with ground cinnamon on top, if desired.

Diet considerations: Contains Dairy, Contains Tree Nuts, Gluten Free, Soy Free

PB&J Protein Shake

Yields: 1
Prep Time: <5 minutes
Difficulty: Easy

Ingredients
1 cup frozen 365 Everyday Value® Organic Whole Strawberries
1 frozen banana
1 tbsp. 365 Everyday Value® Organic Flaxseed Finely Ground
1 tbsp. Onnit MCT Oil
1 heaping tbsp. 365 Everyday Value® Organic Creamy Peanut Butter Spread
1 scoop 365 Everyday Value® Organic Whey Protein Powder Natural Vanilla Flavor
12 oz. 365 Everyday Value® Organic Almondmilk Unsweetened Vanilla

Instructions
1. Add all ingredients to a high-powered blender. Pulse until smooth. If fresh fruit is used, add ice for a thicker consistency.

Diet considerations: Contains Nuts, Contains Dairy, Gluten Free, Soy Free

Tropical Thunder

Yields: 1
Prep Time: <5 minutes
Difficulty: Easy

Ingredients
1 scoop 365 Everyday Value® Organic Whey Protein Powder Natural Vanilla Flavor
1 Onnit Alpha BRAIN® Instant, peach
½ cup 365 Everyday Value® Organic Mango Chunks
½ cup 365 Everyday Value® Pineapple Chunks
½ frozen banana
1 tbsp. Onnit MCT oil
⅛ tsp. Himalayan salt
1 tsp. 365 Everyday Value® Organic Mountain Forest Raw Honey
12 oz. 365 Everyday Value® Organic 100% Pulp Free Coconut Water

Instructions
1. Add all ingredients to a high-powered blender. Pulse until smooth. If fresh fruit is used, add ice for a thicker consistency.

Diet considerations: Contains Dairy, Gluten Free, Nut Free, Soy Free

Immunity Elixir

Yields: 1
Prep Time: <5 minutes
Difficulty: Easy

Ingredients
5 oz. 365 Everyday Value® Organic 100% Orange Juice
1 Onnit Alpha BRAIN® Instant, peach
½ lemon, juiced
¼ tsp. 365 Everyday Value® High Potency Vitamin C Powder
1 tsp. 365 Everyday Value® Liquid Elderberry Extract
Splash of 365 Everyday Value® Sparkling Water Pure
Ice

Instructions
1. Stir or blend orange juice, lemon juice, Vitamin C powder, and Elderberry extract until combined.
2. Pour over ice in serving glass. Top with soda water, and serve with lemon wedge.

Diet considerations: Contains Soy, Gluten Free, Nut Free, Dairy Free

The post 4 Healthy Recipes To Celebrate Onnit’s Launch In Whole Foods Market appeared first on Onnit Academy.

Homemade Keto Eggnog with Whipped Cream

Liv Langdon — Sun, 17 Dec 2017 17:09:46 +0000

Celebrate the holidays with a low-carb spin on this classic delight! We’re all about enjoying indulgent comfort food (and drinks), but screw refined sugars and carbohydrates. “Ain’t nobody got time for that.” There’s no need to sacrifice flavor with this keto eggnog topped with whipped cream. It’s creamy, slightly sweet and will make you want to scream, “ho ho ho!” We highly recommend making it the traditional way, tempering the egg yolks. Those 5-minute eggnog recipes that throw all the ingredients into a blender just don’t cut it. Trust, those few extra minutes are well worth it.

Yields: 4-6 servings
Cook Time: 20 minutes
Difficulty: Medium

Ingredients (Keto Eggnog)

● 6 egg yolks*
● ¼ cup granular Pyure organic stevia **
● 1 cup organic heavy cream***
● 2 cups organic whole milk***
● ¼ tsp. Bourbon vanilla extract
● ½ tsp. ground nutmeg + additional for garnish****
● Pinch of Himalayan salt
● 2 tbsp. MCT Oil
● 4-6 oz. spiced rum, optional
● Beet-colored sprinkles, optional*****

*Yolks separated from egg whites. Source eggs from pastured chickens. Our favorite brand is Vital Farms.
**I tested this recipe with various sugar substitutes, and a non-bitter Stevia (erythritol blend) yielded the best result.
***Derived from grass-fed, pasture-raised cows. As a rule of thumb, all animal byproducts, like milk, cream, yogurt and eggs, should be sourced from a quality farm with humane farming practices. We consume what the animal consumes, so it’s extremely important to only consume dairy from grass-fed, pastured cows raised without the use of antibiotics or rBGH. We like Strauss Family Creamery organic dairy products.
****Buying whole nutmeg and freshly grinding it when ready for use is such a simple, not complicated way to look fancy while maximizing taste.
*****While these sprinkles do contain sugar, they are naturally colored with beets, so no artificial dyes! If you are very strictly following a ketogenic diet, you should omit these.

Instructions (Keto Eggnog)

1. Separate egg yolks from the egg whites (don’t be wasteful; repurpose the whites in your morning scramble). Add yolks to medium mixing bowl. Whisk stevia in the egg yolks until creamy and frothy, about three minutes. Set aside.
2. In a small saucepan, add the whole milk, nutmeg, and Himalayan salt on medium-low heat. Stir until it begins to simmer, about 10 to 15 minutes. Remove from heat.
3. Next, gradually temper the hot milk mixture in the egg yolks. Pour ¼ cup of hot milk at a time in order to avoid scrambling the eggs. Whisk as you go.
4. Once you fully combine the milk mixture with the eggs, add the vanilla extract, MCT oil, and heavy cream. Stir to combine. If you’re feeling frisky, feel free to add a splash of spiced rum to the mix.
5. Allow the flavors to develop for 3 hours or overnight for the best flavor flave. Shake well before serving! Top with keto whipped cream (recipe below) and garnish with ground nutmeg, if desired. This can be stored in an airtight container or mason jar in the fridge for up to five days.

Ingredients (Keto Whipped Cream)

● 2 cups organic heavy whipping cream
● 1 tsp. vanilla creme, Stevia Sweet Drops*

*You can do 1 tsp. of vanilla extract and 1-2 tsp. of a powdered Stevia blend like Swerve if you don’t have the Sweet Drops.

Instructions (Keto Whipped Cream)

There’s two ways of making this, and it all depends if you have a whipped cream canister on hand, or an electric mixer (hand or standing).

1. If you have a whipped cream canister: mix together heavy cream and Sweet drops. You don’t want to add granular sugar or sugar substitute to the canister, so make sure if you don’t have Sweet Drops on hand to opt for a powdered sugar substitute.
2. If you have a hand or standing mixer, add heavy cream and Sweet Drops in large mixing bowl. Mix until peaks begin to form, can take up to 10 minutes.
3. Top keto eggnog with keto whipped cream and freshly ground nutmeg. Enjoy the mouth-gasm

The post Homemade Keto Eggnog with Whipped Cream appeared first on Onnit Academy.

Up Your Game With These Powerfood Vitality Recipes

Liv Langdon — Tue, 05 Dec 2017 19:13:13 +0000

Six-Fats Keto Coffee Recipe

For all you avid ketogenic dieters out there, consuming 75-80% of your daily calories from fat can be tough. We concocted a pick-me-up solution to get in a variety of healthy fats that will provide you the fuel you’re looking for. This Six-Fats Keto Coffee combines monounsaturated, polyunsaturated, and saturated fats to cover all your bases. Not to mention, it’s quite creamy and delicious. Powerfood Vitality adds the perfect hint of sweetness from a blend of stevia, mesquite, and acai in addition to key fats and plant-based protein from flax, chia, and hemp seed.

Yields: 1
Prep Time: 5 minutes
Difficulty: Easy

Ingredients

1 cup fresh-brewed Dark Roast Arabica coffee
⅓ cup heavy cream*
1 tbsp.pastured butter*
1 tbsp. MCT Oil
½ tbsp. coconut butter
½ tbsp. Walnut Almond Cashew (WAC) butter
1 scoop Powerfood Vitality
*derived from grass-fed cows

Instructions

1. Add all ingredients to a high-powered blender. Pulse until smooth! Sprinkle with ground cinnamon if desired. Dominate the day!

The following recipes are some of our most popular offerings at the Cafe & Smoothie Bar in the Onnit Academy next to our headquarters in beautiful Austin, TX!

Optimized Coffee

If you aren’t necessary following a keto diet, but aim to have a delicious dose of healthy fats that are designed to keep you focused and satiated throughout the early hours of work, this recipe is for you. A staff favorite, the Optimized Coffee is quick and simple to whip together. Powerfood Vitality adds texture and natural sweetness to spruce up your morning cup of joe. If you’d prefer to keep it dairy free, replace the butter with ½ cup of warm unsweetened almond or coconut milk.

Yields: 1
Prep Time: 5 minutes
Difficulty: Easy

Ingredients

Ingredients

1 scoop Powerfood Vitality
1 scoop Powerfood Active
½ banana, frozen
1 tbsp. Walnut Almond Cashew (WAC) butter
1 tbsp. MCT oil
1 tsp. matcha green tea powder
8 oz. cold-brew coffee
8 oz. unsweetened almond milk
1 cup ice

Instructions

1. Blend all ingredients together until smooth. Enjoy!

The post Up Your Game With These Powerfood Vitality Recipes appeared first on Onnit Academy.

5 Recipes To Satisfy Your Pumpkin Spice Obsession

Directions

1. Add everything to a blender. Pulse until smooth. Top with coconut whipped cream if desired!

Paleo Pumpkin Pancakes

Yields: 2 servings, 4 pancakes
Prep time: 5 minutes
Cook time: 15 minutes
Difficulty: Easy

Ingredients

● ¾ cup organic pumpkin puree, canned/boxed
● ⅔ cup full-fat canned coconut milk*
● 3 pasture-raised eggs
● 2 tbsp. pure maple syrup plus more for serving if desired
● 1 tsp. pure vanilla extract
● ¼ cup coconut flour
● ½ cup almond flour
● 2 tsp. pumpkin pie spice
● ½ tsp. cinnamon
● 1 tsp. baking powder
● ¼ tsp. Himalayan salt
● Coconut oil spray
● Chopped pecans for topping, optional

Instructions

1. In a large bowl, whisk together the pumpkin puree, coconut milk, eggs, maple syrup, and vanilla extract.
2. In a separate bowl, combine the coconut flour, almond flour, pumpkin pie spice, cinnamon, baking powder and salt.
3. Add the dry mixture into the wet mixture, and stir until fully combined. The batter will be pretty thick.
4. Heat a nonstick pan to medium heat. Grease with coconut oil spray.
5. Scoop about ¼ of batter for each pancake and gently spread out into the shape of a circle by tipping the pan. The batter should be about ½” thick.
6. Flip once the batter starts to bubble on top. Repeat with the remaining batter
7. Serve warm, topped with chopped pecans, grass-fed or pastured butter (Kerrygold or Vital Farms) and more maple syrup, if desired.

The post 5 Recipes To Satisfy Your Pumpkin Spice Obsession appeared first on Onnit Academy.

Instantly Optimize Your Iced Mocha Recipe

Liv Langdon — Wed, 13 Sep 2017 19:18:59 +0000

Forget your go-to order at the coffee shop. While undeniably delicious, iced mochas pack in refined sugars and empty calories that don’t do our bodies any good. High sugar intake causes blood sugar spikes, weight gain, and increased inflammation. We created an instantly optimized approach to this delicious classic sans the energy crashes and excess caloric intake. Not to mention, it tastes better.

Opting instead for the brain fuel of Onnit MCT oil, and the protein powerhouse Hemp FORCE, this iced mocha recipe is your delicious excuse to start a perfect day. Read the recipe and watch along.

Yields: 1
Prep time: 5 minutes
Difficulty: Easy

ICED MOCHA RECIPE INGREDIENTS

● 6 oz. cold brew
● 6 oz. unsweetened almond milk
● 1 scoop Hemp Force Active
● 1 tbsp. MCT Oil

ICED MOCHA RECIPE INSTRUCTIONS

Add all ingredients to a blender. Pulse until smooth and pour over ice.

TIP

● Add in 1 teaspoon of Four Sigmatic Viking Superfood Blend for metabolic support, increased mental and physical performance, and adaptogenic benefits.
● Add in 1 tbsp. of Fulvic Minerals, mocha flavor. Check out the benefits of Fulvic Minerals and get his recipe here.

WATCH

The post Instantly Optimize Your Iced Mocha Recipe appeared first on Onnit Academy.