Not all calories are born equal. 👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀 The body uses ~50% less energy processing ultra-processed foods versus real whole foods. 👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀👓👀 That “easy” calorie often costs you more in the long run. Prioritize whole foods for better energy, less inflammation and easier fat loss. Drop your favorite whole-food meal below! 🔥

B2 helps regulate levels of other B vitamins. B2 is only somewhat water-soluble, so it's not well absorbed. We tend to excrete the excess as bright yellow urine, which is harmless but potentially entertaining, especially for clients who may be new to taking vitamin supplements. Some medications, such as oral contraceptives, can interfere with B2 uptake. B2 deficiency isn't common today, as many foods are fortified. However, B2 deficiency is common with malnutrition and may contribute to symptoms of anorexia, especially over time as nutrient intake dwindles. We get it from: - Soybeans - Mushrooms - Spinach - Whole grains, especially wheat - Almonds - Eggs - Shrimp - Beef liver - Dairy (There will be seasonal variations due to what the animals are eating.) -Nutritional yeast Do you know what could be the result of not getting enough?

Let’s be real: trying to "resist" Ultra-Processed Foods (UPFs) while they are sitting in your pantry is like trying to stay dry while standing in a rainstorm. We say cutting out UPFs is difficult, but we’re making it harder than it needs to be. If you want to win this game, you don’t start at the grocery store. You start at home! 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 Research into food environments suggests a simple, brutal truth: if it is in your house, you will eventually eat it. 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 🏠 By simply removing UPFs from your home, you reduce your consumption by an estimated 80% or more. Why? because you’ve added "friction." Most UPF consumption is impulsive. If you have to put on shoes, grab your keys, and drive to the store just to get a bag of chips, 8 times out of 10, you’ll just eat real food instead. Or just having a glass of water. So, how´s your pantry right now? 👇👇

Almost all foods contain some protein. However, some foods are higher in protein than others. Here is a list of high-protein foods that could help you to develop your own shopping list and menu of preferred protein sources. A little note: This is an extensive list of high-protein foods. You might notice there are protein sources you've never even heard of or thought of. Each cuisine and tastes are different, so think of it like a buffet: Take what you like and leave the rest. 1. Animal based: - Beef, bison and buffalo - Lean cuts of pork and boar - Lamb - Goat - Wild game, such as elk, venison, caribou, moose - Poultry such as chicken, turkey, duck, pigeon - Fish - Seafood such as shrimp, squid, octopus, lobster, crayfish - Mollusks such as clams, mussels, scallops, snails (escargots) - Eggs and egg whites - Dairy such as cottage cheese or strained Greek yogurt - Rodents such as rabbit, squirrel, beaver, guinea pig - Horse - Reptiles and amphibians such as snake, alligator/ crocodile, frog - Insects - Whale (non-fatty tissue) - Seal (non-fatty tissue) 2. Plant-based: - Beans and legumes - Tempeh, tofu, or edamame 3. Supplement: - Protein powder such as whey, casein, egg, bone broth/collagen, cricket, plant-based blends (e.g., pea protein, rice protein, hemp protein) Which one is the most surprising? Which one would you try? Which one is a "HELL NO!" ?

Happy Sunday, beautiful people! As we are more now and many of you are working a new projects, let´s share our communities (those of you who have one) or any interesting projects that you have and you want us to know about. 🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑 Share your links and tells us what are you doing now (new challenges or projects) and let´s get to know each other better! 🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑