Video

Transcript

let’s talk about the seven healthiest

foods you can eat now the question is

what makes a food

healthy but to figure that out we must

also look at what foods make us

sick and of all the things that can make

us sick

as you might know already insulin is at

the top of the list so any foods that

raise insulin

because your blood sugars are now raised

would not only inhibit your health but

it’s going to make you ill

also foods that deplete you of nutrients

will make you ill as well so we want

nutrient dense foods we want foods that

enhance nutrient absorption it means

low carb as one of the factors now the

two foods that don’t trigger insulin

don’t create an insulin response would

be fiber

and fat okay

and as far as protein goes the leaner

the protein the higher the insulin

response

in other words on the insulin index

whey protein and very low fat lean

protein really creates an insulin spike

compared to

fattier protein so we really want a

higher fat lower protein ratio in foods

if possible and then nutrient dense not

only do we want vitamins and minerals

and

trace minerals

and essential fatty acids like omega-3

fatty acids but we also would like

phytonutrients because the

phytonutrients give us additional health

benefits that go way beyond just the

regular vitamins and minerals so the

first food on our list is

sauerkraut okay now what makes

sauerkraut so down healthy well in one

cup of sauerkraut you have only six

grams of carbs with 4.1 grams of fiber

giving you a net carb of 1.9 grams so

it’s just under 2 grams of carbs for an

entire cup that’s incredible so that

definitely fits the definition of low

carb high fiber

and high nutrient because sauerkraut has

the highest vitamin c

of any food out there

in fact in one cup of sauerkraut there’s

over 700 milligrams of vitamin c and the

daily requirements that we need are only

roughly around 75

milligrams and one cup of sauerkraut

gives us

milligrams so vitamin c is very very

important in collagen in building bone

and protecting the heart against free

radical damage it’s a very powerful

antioxidant and without vitamin c you

get tired like in scurvy your joints

fall apart

you can’t build connective tissues and

so your skin becomes more wrinkled and

you look older and the thing about

sauerkraut it’s a really good pre and

probiotic so it’s great fiber to feed

the microbes and it’s fermented so it

has a lot of friendly bacteria the type

of bacteria that can actually enhance

your own bacteria because if we compare

that to yogurt which has probiotics

those friendly bacteria and yogurt get

destroyed at the stomach level whereas

the probiotic and sauerkraut

survives and it gets into the large

intestine and the other cool thing about

sauerkraut is the vegetable is cabbage

and that’s one of the cruciferous

vegetables and cruciferous out of all

the different vegetables have the

highest most potent and powerful

phytonutrients

of all the vegetables that you can

possibly eat the unique thing about

sauerkraut and cabbage is that it’s very

easy to digest and if you have digestive

problems

cabbage is probably going to be the best

vegetable to digest it does not produce

a lot of gas like other vegetables like

broccoli it will spike something called

acetylcholine which will help you have

regular bowel movements and increase

digestive juices and support your brain

and cognitive function

sauerkraut is very high in lactic acid

which is

beneficial to your good bacteria and not

very beneficial to the bad bacteria

pathogens

so pathogens cannot exist when there’s

too much lactic acid also sauerkraut is

a really good source of vitamin k2

k2 is made by bacteria and vitamin k2

which is also in certain fats

helps to keep the calcium out of the

joint and out of the arteries and in the

bone and lastly sauerkraut is very high

in vitamin e

now you’re probably going like what is

vitamin u

i put a link down below for more

information on vitamin u but it actually

is a vitamin and it has some really cool

effects on things like colitis

inflammation of the colon

great effects of ulcers

it’s really good on gastritis and acid

reflux

and dirt and even gut inflammation all

right number two

arugula

now if you’ve been watching my videos i

recommend a good amount of salad every

single day and if you’re going to eat

salad might as well use a green or a

base of salad that has higher amounts of

nutrients and arugula fits that to a tea

arugula is one of the cruciferous

vegetables

and so it has a lot of different

phytonutrients it’s really good for your

liver because

it’s really good for liver function and

if i have the option of getting arugula

i will always have a salad with arugula

way more than other types of salad

especially spinach because spinach is

high in oxalates which can lead to

kidney stones but arugula is low in

oxalates oxalates bind with calcium and

can form kidney stones and arugula has a

really great flavor it’s kind of like a

peppery

sweet spicy

hot

flavor

and it doesn’t need much to season it so

sometimes i’ll just add the extra virgin

olive oil and maybe a little sea salt

and that’s it arugula is really good for

inflammation it has

very high anti-inflammatory properties

arugula is also high in nitric oxide

which is good for libido and erectile

dysfunction and for cardiovascular

health because it supports the

endothelial walls that’s the inner part

of the arteries and you can develop

clots in plaquing arugula is also high

in calcium

potassium

folate

magnesium vitamin c and k1 and lastly

arugula has some pretty potent

anti-cancer effects

all right the next food on the list is

salmon now of course i would always

recommend getting the wild caught salmon

and the type of salmon that is the

fattiest type of salmon i also like to

keep the skin on it because there’s some

serious extra fat right beneath the skin

now if you’re concerned about the

mercury levels the mercury levels in

salmon are substantially less than other

types of fish and they’re way below the

danger threshold and the other thing you

need to know about salmon is it’s high

in selenium selenium counters mercury if

there’s selenium present you’re not

going to be able to absorb mercury so if

you’re going to eat salmon you don’t

have to worry about mercury now out of

all the fish salmon is extremely

high in omega-3 fatty acids and omega-3

fatty acids are really good for the

brain the heart

your joints

omega-3 has anti-cancer properties

most people are consuming

way too many omega-6 fats as in soy oil

corn oil canola oil cotton seed oil and

they’re very very low in omega-3 fatty

acids so they have this imbalance that

generates a lot of inflammation in their

bodies

so if you want to

systemically keep inflammation very low

you want to consume food high in omega-3

fatty acids and this is why i recommend

salmon at least a few times a week now

as far as the fat to protein ratio it’d

be like a one to two ideally you want

more fat to protein but because salmon

has these other health benefits i

included salmon on the list it’s easy to

get it also tastes good so people will

consume it on a regular basis and you

can always add some additional fats to

salmon to spike it even more you know if

we look at omega-3 fatty acids and

compare salmon to something like cod

fish

if we look at just three ounces salmon

has over

thousand milligrams of omega-3 fatty

acids and cod has only 171 milligrams

let’s see 2000 to

171 milligrams i think i’ll go with the

salmon and salmon is high in potassium

zinc

and calcium all right the next one on

the list

is

cod liver now before you turn your nose

up to cod liver just hear me out you

know organ meats in general

are super super nutrient dense

the problem is the majority of the

population

do not like to consume them because they

don’t taste very good and sometimes it’s

hard to find high quality

organ meats because of all the toxicity

in the environment

you would never want to have

conventional

like beef liver or organ meats you want

them organic but wild caught cod liver

is not only easy to get it’s very very

delicious it doesn’t taste bad at all

it’s not even fishy as long as you eat

it within one to two days don’t make the

mistake of eating half of it and then

putting in the refrigerator and then

forgetting about it and then coming back

a week later

it’ll be a little bit fishy but if you

eat it within one or two days it tastes

actually amazing it’s actually delicious

the texture

is like pudding and it doesn’t even to

me taste

fishy at all now you might consume it

and you might not even like the flavor

but

i think you should at least try it once

personally

i think consuming organ meats even beef

liver is a very good thing to do

i just

cannot seem to consume beef liver i just

don’t like the taste but i will consume

cut liver all day long now the unique

thing about cod liver compared to beef

liver is that cod liver is much much

higher in omega-3 fatty acids in fact we

have some caliber right here if you can

see this right here icelandic

cod liver oil i think it’s a little

blurry but this is wild caught okay

and it comes within its own oil so the

oil that they put in this is cod liver

oil and it’s quite delicious now i do

not recommend consuming the whole thing

in one sitting it’s a lot of fat and you

might not be able to digest it but one

half of these would be great so

maybe once a week i’ll do half of this

um my first meal and then half in the

second meal now if you’re on omad just

do half of this and one meal and the

other half the next day you can just

keep it in the fridge but like i said

before if you leave it in the fridge for

too many days

it might taste a little fishy now the

unique thing about cod liver oil

compared to fish oil in general is that

cob liver and cow oil

has

omega-3 fatty acids they have epa and

dha okay but fish oil does not have the

vitamin a and vitamin d that cod liver

and conditioner oil has

so cob liver and caliber oil have this

additional

extra benefit and vitamin a and i’m

talking about the active form of vitamin

a retinol is essential for your eye it’s

essential for the immune system it’s

essential for the inner lining of your

skin i’m talking about the sinuses the

esophagus the trachea your lungs and

it’s really good for your kidneys well

and of course vitamin d as most people

know is awesome for blood pressure

pain

depression your immune system and

there’s not many foods that are high in

vitamin d now cod liver also has vitamin

k2 it has iodine and it’s loaded with b

vitamins and the cool thing about cotton

liver is it’s fat to protein ratio it’s

a five to one ratio so it has five times

as much fat to protein so on the insulin

index it’s extremely low it will not

trigger insulin but the more fat to

protein as far as a ratio

the more ketosis you’re going to be in

and if you don’t actually like the cod

liver

at least do the cod liver oil

cod liver oil is one of the best things

that children should consume as well as

pregnant females because of the huge

benefits on the nutrients

as well as the essential fatty acids

omega-3 and one last thing where are you

going to find this you’re probably not

going to find it in the grocery stores

just do a search online go to amazon do

a search and you’ll find a lot of

different companies all right the next

one and some people will disagree on

this

hamburger okay hamburger just hear me

out i’m not talking about a hamburger

with a bun i’m not talking about

conventional beef i’m talking about

grass-fed organic hamburger okay

not lean

hamburger with like 90

that’s too lean i don’t recommend that

but why would hamburger be on the list

as a healthy food i’m also looking at

the practical aspects of food too it’s

easy to get it’s easy to digest you can

put in a lot of different foods and it

has some pretty good health benefits

now some people are going to say well

red meat is unhealthy and blah blah blah

well that is completely false i put a

link down below if you haven’t seen my

video on red meat because if you’re

eating high quality red meat it doesn’t

cause cancer it’s not going to cause a

heart problem

grass-fed organic red meat is not like

the processed meat or like you would eat

a hamburger at some fast food restaurant

it’s completely different and some

people have a problem digesting red meat

but they usually don’t have a problem

digesting hamburger and that is usually

because if you compare

most steak with hamburger hamburger has

more fat in fact hamburger compared to

steak is a two to one ratio it’s twice

as fatty as its protein and that helps

keep the protein

in your small intestine

so the digestive juices and bile can act

on it and you’ll get better digestion

if you’re consuming leaner protein it

goes through the body faster and you

don’t have as much time to fully break

it down

not to mention as we age we lose our

stomach acids and so the older you are

the less stomach acid you have to digest

red meat so a simple solution is just to

start taking betaine hydrochloride for

your stomach so you can increase the

acid and digest red meat

because a lot of elderly people are low

in iron they’re anemic

and that’s also because they don’t have

enough acid in the stomach you need an

acidic stomach to absorb minerals

especially iron and calcium

and break down protein and kill

pathogens

so typically

hamburger is easy to digest i consume a

lot of hamburger on a regular basis on

the ketogenic plan hamburger is a really

good source of amino acids it’s a really

good source of available iron compared

to like the iron and spinach the type of

iron you would get in red meat as well

as hamburger is so much

higher also hamburger is rich in b12

phosphorus

zinc

it’s an excellent source of selenium b6

b2

b3 and b5

it’s also high in something called

carnosine in fact beef is one of the

highest sources of carnosine and

carnosine reduces something called

glycation

glycation occurs naturally on our bodies

and promotes aging glycation is when you

have a sugar that attaches to a protein

or sugar that attaches to a fat and it

binds it up and it makes it unavailable

so it kind of clogs up the body and if

you’re consuming carbs with sugar or

carbs with fat you’re going to have a

lot of glycation so carnosine inhibits

glycation decreases inflammation

and carnosine also helps your immune

system now hamburger also has a lot of

creatine and creatine improves exercise

performance

exercise endurance

and can promote muscle growth and muscle

mass now there are other meats that are

higher in fat like duck and lamb but

even pork but i picked hamburger as

something on the list that’s very

practical easy to get tastes good and

has a lot of health benefits all right

the next one on the list is pecans now i

wanted to pick foods in different

categories since a lot of people consume

nuts i wanted to talk about

the healthiest nut of all the nuts

and the reason why now out of all the

nuts pecans have the lowest net carbs

and as you can see

from the pecans right here and i love to

just take like a handful of pecans right

after a meal

and it gives me a good amount of fat and

it’s very satisfying after a meal now

the carbs in pecans per cup is 14 grams

and it has a good amount of fiber like

10 grams

so that gives us a net carb of only 4

grams for an entire cup now remember

you’re allowed up to 50 grams of carbs

if you’re on keto

so four grams are insignificant

and the fat content is pretty high it’s

like 71 grams now there are other nuts

that have higher amounts of fat like

macadamia nuts and pistachios the pecans

have the lowest net carbs and pecans

have a very good ratio of fat to protein

it’s like seven fat to one protein so

that’s going to be very low on the

insulin index pecans are very rich in

zinc and copper zinc and copper always

balance each other out so anytime you

have a food that has both zinc and

copper that’s a good thing but pecans

are also loaded in vitamin b1 so if you

have stress you want to definitely have

pecans as part of your diet now pecans

out of all the nuts are very low in

oxalates again oxalates can bind with

calcium to form kidney stones and pecans

are really good for the heart they’re

good for your blood sugars and out of

all the nuts pecans have the highest

amounts of antioxidants which can

decrease the complications from chronic

disease like diabetes heart disease and

inflammatory conditions and consuming

pecans are very easy

to digest

they’re easier to digest than walnuts

peanuts brazil nuts and even macadamia

nuts and i like pecans because of the

taste as well because you can add them

in different recipes for keto desserts

and i put some down below if you want to

check them out all right the last one on

the list is extra virgin olive oil you

want to make sure you have the real

stuff as you can see i use the real

stuff right through here there’s a lot

of different types that you can use i

don’t you can read that

but you can see i use this olive oil i

use a lot of it on a regular basis

olive oil is interesting because if you

buy the cheap stuff at different

grocery stores you’ll be lucky if you

get the real stuff because there’s so

many

types of fake olive oil out there that

they blend other oils and it’s just not

the same the real stuff has a little

bite to it

it has a great aroma like fresh cut

grass it’s peppery and it gives you a

little tiny irritation in the back part

of your throat that’s one indication to

know that it’s the real stuff but i put

it on my salad on a daily basis so

what’s so healthy about this extra

virgin olive oil well it does have

vitamins it has vitamin e it has vitamin

a

it has minerals like magnesium and

potassium now it is a fat so it’s going

to have zero effect on your insulin

which is really good but it has

significant phytonutrients it has

phytonutrients that can extend your

aging you can live longer it supports

things like telomeres which if you have

shorter telomeres you’re not going to

live as long

it supports and repairs mitochondria

and if you don’t already know this

cancer is a disease of the mitochondria

and anything you can do

to protect

support and repair mitochondria will

give you anti-cancer

benefits now olive oil as far as an

anti-inflammatory

and something to help relieve pain

is equivalent if not comparable to the

effects of ibuprofen i’ll put a study

down below so you can check that out and

compounds in extra virgin olive oil can

reduce beta amyloids

that’s that stuff that develops as

plaquing in your brain when you have

alzheimer’s so it’s really good for the

brain and good for memory and focus and

concentration

it also has some really cool effects as

an anti-clotting

antimicrobial and retinol protective so

in other words it supports the retina of

the eye especially if someone has

diabetes or high sugars or high insulin

there are certain phytonutrients in

extra virgin olive oil that are 20 times

more powerful than green tea so don’t

use it sparingly dump it on your salad

and the fat in the olive oil will help

you extract a lot of the phytonutrients

in the salad all right there you have it

the seven

healthiest foods now that you know what

to eat let’s talk about what to avoid

with this video right here check it out