Smoothies, my savior on nutrition.. for me? Matcha, Non Dairy Milk, (almond, soy or oat) Good Honey, Vegan Proteins, Green power mix and Collagen powder. 🫐 I then add a lot of Spinach a few raw eggs and 2 Bananas. About exactly 36 oz or a Full Quarts worth. Maybe 600-750 calories at most but PACKED w nutrition thats hard to get in much of our "Regular" meals, etc. Also high fiber via raw Spinach. Smoothies are my Savior. Also my TOTAL Cholesterol dropped 60+ points in last 90 days as a result of exercise, activity, and MATCHA!! Which is one of the strongest, loaded with "bad Cholesterol" destroying antioxidants known as Chatecins!! Did you know that matcha is such a powerful antioxidant? That if you use too much of it in a short period of time , it actually can become toxic? It's That powerful !!. Then Combined with Blueberries? Absolute Free Radical Cell destruction. Chemical Warfare on a molecular level that is actually good for you!! Also used a meal substitute. My overall Cholesterol numbers were 296 in Dec now at 235 ish from one week ago bloodwork .I say No to statins. I Loath those drugs. They destroy your bodies natural metabolism of Fats. Period. If you are not morbidly obese? With pre arterial blockage? I see no reason to use statins as overprescibed by EVERY Dr. I've seen last 20+ years. Smoothies are a self made Superfood! my goal by June? to get that total Cholesterol down under 200. "Let FOOD BY THY MEDICINE..." Socrates or Maybe Hippocrates. 😁

Serves: 4 🍝🍝🍝🍝 Prep time: 10 minutes Cook time: 40-45 minutes (mostly hands-off for squash) Estimated net carbs per serving: ~8-10g (depending on squash size; squash is ~7-8g net carbs per cup cooked) 🍝Ingredients: - 1 large spaghetti squash (about 3-4 lbs) - the "noodle" substitute. I use a vegetable spirilizer which is like $10 on amazon. - 6-8 oz high-quality bacon or pancetta (pasture-raised if possible for better omega-3 profile; turkey bacon works for lower saturated fat) - 4 large pastured eggs - 1 cup freshly grated Pecorino Romano or Parmesan cheese (or a mix; aged cheeses add flavor with less volume) - 2-3 garlic cloves, minced (optional, for extra flavor and allicin benefits) - 1-2 tsp freshly ground black pepper (generous amount - key to authentic carbonara and longevity perks) - 2-3 Tbsp extra virgin olive oil (high-polyphenol variety for anti-inflammatory effects) - Fresh parsley or chives, chopped (for garnish and added antioxidants) - Optional longevity boosts: a handful of baby spinach or arugula wilted in at the end (adds folate and nitrates) 🍝Instructions: 1. Preheat oven to 400°F (200°C). Either spiralize or cut the spaghetti squash in half lengthwise, scoop out seeds, drizzle with 1 Tbsp olive oil, and season lightly with salt and pepper. Place cut-side down on a baking sheet and roast for 20-45 minutes until tender (big time range because noodles take a lot less then a whole squash). Let cool slightly, then use a fork to scrape out the "noodle" or you already have! Set aside and keep warm. (Pro tip: Roasting preserves more nutrients than boiling.) 2. While squash roasts, cook the bacon/pancetta in a large skillet over medium heat until crispy (about 8-10 minutes). Remove with a slotted spoon, leaving ~2 Tbsp fat in the pan. Chop the bacon and set aside. 3. In the same skillet (reduce heat to low), add minced garlic if using and sauté briefly (30 seconds) to avoid burning. 4. In a bowl, whisk the eggs, grated cheese, and a generous amount of black pepper until smooth. This creates the creamy sauce without cream—eggs provide high-quality protein and healthy fats. 5. Remove skillet from heat (important to prevent scrambling eggs). Add the spaghetti squash noodles to the pan with the bacon fat/garlic, toss to coat. Pour in the egg-cheese mixture and quickly toss everything together—the residual heat will create a silky sauce. If it seems too thick, add a splash of warm water or more olive oil. 6. Stir in the crispy bacon pieces. Taste and adjust pepper/salt. For extra longevity points, toss in spinach/arugula here to wilt slightly. 7. Serve immediately, garnished with fresh herbs, more black pepper, and a drizzle of high-quality EVOO.

When I am nervous, I cook. So that I can eat good food. On today's menu: - Baked beetroot and feta salad - Marinated zucchini salad - Wok cabbage & egg Very easy. Very veggy. Very natural.

🧑‍🍳Want a cookie that won’t spike your glucose? It’s got a subtle nutty/almond flavor and is really satiating. Only needs to bake for 9 mins and the ingredients are minimal! 🧑‍🍳Ingredients: - 2 cups of Almond flour - 1 tsp almond extract - 2 eggs - 1/4 cup of butter - 2 tablespoons of 0 calorie sweetener - 1 tsp sea salt 🧑‍🍳I cut this in half as I only wanted a few cookies to try out. 🧑‍🍳Directions: - mix dry ingredients together - Mix in butter - Mix in egg - Mix in extract - Bake on 350 for 7-9 minutes. - Sprinkle a little sea salt on at the end I baked for 9 mins and some bigger cookies were still moist but smaller were a bit dry. Next time I will definitely try 7 or 8 minutes. These were super yummy and kept me in ketosis!! Try them out and let me know what you think :)

🐟So this is my dinner for day 2 of Keto! I got some mozzarella cheese, egg white wraps (new to me but will be a staple moving forward. Literally just egg whites in wrap form), some avocado and salmon. 🐟It was delicious and high fat, medium protein, very low carb. Salmon seasoned with olive oil, oregano, basil, dill, salt, and garlic. 🐟I did hit a bit of a lul mid day and which I think is what they call the “keto-flu” as your body gets used to the lack of carbs. A little electrolytes and some salted peanuts and I was back on track.