Happy Hump Day Ya'll!

Thank you for tuning into this weeks blog. Sorry I have been absent the past few weeks. But I have been busy. If you have a problem with that, then I'll give you a fresh one. :)

I would eat this meal Morning, Noon and Night and here is why! Starting off with eggs and vegetables  scramble in the front. Eggs are a healthy protein. In just two eggs there is 12 g of protein. Sometimes eggs get a bad rap because they have cholesterol. I am here to ease your anxieties. BLOOD cholesterol and DIETARY cholesterol do not go hand and hand. Animal flesh i.e. steak/beef will directly effect your BLOOD cholesterol levels, but not eggs. And for pete's sake stop eating eggs without the yolk! Your body wants the yolk. It also needs the yolk. It helps digest the white. Your body will also receiver 12% of your daily required Iron from eating two eggs. *good if you are anemic.
Mixed in with the eggs are Broccoli and Green Onion. I have spoken in previous blogs why Green Onion, cooked or raw, is a great Pre-biotic. Pre-biotics are necessary for Probiotics. So eat more onion, please. :)
Broccoli is a member of the cruciferous family. Loaded with Vitamin K. Vitamin K is great for clotting blood.*If you are on blood thinning medicine then be careful on how much Vitamin K you eat. Broccoli is also loaded with Vitamin C and a nice amount of Vitamin A and B. Vitamin C helps your immune System. Vitamin A is great for your skin. Vitamin B is good for happy moods. Also, Broccoli is a leafy green vegetable which is good for your overall teeth health.
On the top left of the plate is boiled Butternut Squash. Topped with shaved Manchego cheese. Butternut Squash is a healthy low sugar fruit with a heavy amount of Vitamin A. Again, Vitamin A is great for your skin and complexion. The grated Manchego is a sheep milk cheese. Sheep milk is easier to digest than cow milk. And since its a cheese it is a Probiotic. 
The last little bit on the plate is SauerKraut and diced Raw Garlic. SauerKraut is a probiotic because its fermented. Raw Garlic is a Pre-biotic and is being linked with studies of cancer prevention.

In Conclusion, this plate has two Probiotics, two Pre-biotics, healthy dose of protein, healthy dose of Vitamins, and a healthy fruit. I guarantee eating this will make you feel better!

Thank you for tuning in this week! See you next time!!

​P.S.

*Always consult a doctor before any drastic diet changes.

Happy Monday!
Thank you for reading this week's blog. I truly hope the information I share with you is beneficial and makes you healthier and happier. :) Now lets dive in!

This breakfast is too legit. Hence why I have chosen to call it the MC Hammer. Before we break down the food, lets talk about the coffee. Now we all know you have to get up, to get down(Wink,wink). Sorry for the bad joke.  I promise that will be the only bad joke from me this week, I hope. :) We do all now coffee is great for an energy boost. It wakes you up in the morning because of its caffeine. But did you also know? When coffee is consumed, it "causes the body to make higher levels of protective antioxidants." There is a specific gene pathway that is triggered when coffee is drank. It is known as Nrf2. All of this results in our bodies having a healthier gut. Again 70% of our immune system is in our gut. We want to make sure to keep it healthy.
Now lets break down the plate....
Banana: It is classified as a pre-biotic. Which facilitates probiotics. Banana's are great for warding off depression, too. They are loaded with Vitamin B-6. This Vitamin helps produce serotonin. 
Almond Butter: Healthy Fat,  allows the brain to work at an optimal level.
Hard Boiled Eggs: Great source of protein. Protein is the building black of DNA, remember rDNA.
E.V.O.O.- Extra Virgin Olive Oil. Another Healthy fat.
Cheese- It is spoiled/fermented. This allows for healthy bacteria to be present.

In conclusion this is a great meal to start your day off with. Enjoy!

Thank you for reading this week. Please ask any questions. Also, before drastically changing your diet, consult a physician. 

Have a blessed week!

Take Care,

​Michael Leto

Happy Tuesday!
First and foremost, thank you for reading this week's blog. I truly hope this information and knowledge puts you in a healthier state in your life. Now that is said, let's dive in!
Get Stuff Moving? What do I mean by that? If you haven't figure out what is in this bowl yet, it is yogurt with other goodies. Not just any type of yogurt, its Coconut yogurt. Along with Coconut yogurt, Sheep and Goat yogurt are awesome for you! The Popular Cow yogurt is good, but Cow milk is harder for the human body to digest. What about Greek yogurt? Greek yogurt doesn't have the benefit of most yogurts. The benefit I am referring to is probiotics. Probiotics are readily available in yogurt, because yogurt is milk that went bad(fermented). The probiotics assist in your stomach health, which over flows into your overall health.
Now its time to get back to my original question. "Get stuff moving." The movement I am referring to is your bowel movement. Studies have revealed, when you eat yogurt your poop out more fat. So in theory, you can help your weight loss by consuming yogurt. BUT, a huge but I need to add. Yogurt should be Plain flavor and whole fat milk. I choose Coconut Yogurt because it has the least amount of sugar in it. Traditionally yogurt has a lot of sugar. This is why you want to do Plain Flavor. You can add stuff to yogurt like I did, to add flavor. 
Whole Fat is necessary for the full benefit of the yogurt. Don't believe me, Just think about 200 years ago when people were making yogurt. Did they have non-fat or skim milk yogurt? No, they didn't. And they were healthier because of it.
Now it's time to break down the rest of the bowl....
Parfait
Yogurt- Probiotics and helps bowel movement.
Ground Flax Seed- Key word GROUND, if they are the whole seed your body doesn't break it down and extract the E.F.A. from it. E.F.A. stands for Essential Fatty Acid or healthy Omegas.
Dark Chocolate- Must be over 70% cocoa. And the sugar per serving should be around 8-9g at the most! The one I buy varies from 3g-6g of sugar. 100 calories worth of Dark Chocolate is equivalent to a glass of red wine. Its great for the heart. Extensive research is being done as I write on the benefits of chocolate. The reason why, it has Polyphenols, which are antioxidants. 
Almonds, Pumpkin Seeds and Brazil Nuts- All three have healthy fats in them. They also have a good amount of Magnesium in them. Magnesium is known to help reduce anxiety, increased energy and allow people to sleep better. These are just 3 positive effects of Magnesium. There are ample more. Google it. :)
Blueberries- I am not a huge fan of buying berries in the winter time, because they are a summer fruit. But for the sake of this blog and post, they were necessary. Blueberries and other berries are low sugar and a healthy pre-biotic. Remember we need pre-biotic food items to help assist the probiotics.
I hope you all have a blessed week! Please message me with any questions.

Until we eat again,

Take Care,

​Michael Leto

Happy Monday Ya'll!
Thanks for reading this week.:)
Here is your new plate of the week. Let's start of with the bad. The worst thing on this plate is the steak. Although it is of high quality and grade(Grass fed), and the correct recommended amount(4 oz). Steak should be eaten on a limited basis. Especially if you are someone who experience anxiety and or panic attacks. If you do not believe me, try this. Eliminate Steak/red meat from your diet for two weeks. After the two weeks treat yourself to a nice steak dinner. Following the meal when you go to bed notice how you sleep. I guarantee your night off rest will be filled with aggressive dreams. Also, the sleep itself will consist of increased tossing and turning.
I suggest for your health to eat it once or twice a month. 
Now to the greatness of this wonderful plate. To the right of the steak are a potato looking item. They aren't potatoes. They are sun chokes. Members of the artichokes family. A great substitute for potatoes because they taste very similar and leave you with that comfort food feeling. Another positive, they are a pre-biotic which are required to accept probiotics in the best state. Above the sun chokes is a nice fruit and vegetable stir fry. It is comprise of cherry tomatoes(low-sugar fruit), red onion(pre-biotic), spinach(leafy green vegetable), E.V.O.O.(healthy fat) and Turmeric(anti-inflammatory and antioxidant). Turmeric is being studied at the moment by many researches. Some findings are linking Turmeric with new brain cells. Soooooo you probably need to insert this into your diet. :) To the left of the stir fry is a salad. Comprised of Garbanzo Beans/Chick peas(pre-biotic) and pickled vegetables(fermented food/healthy bacteria).
I hope this blog helps you if you are looking for help. If you are looking for more help just message me.

Until we eat again,

Stay Blessed,

Michael

Why hello again. :) Thank you for reading this weeks blog. I have some great information for you, but first I need to offer up an apology. I apologize for this meal not being plated that nicely. I was starving a.k.a. Hangry, by the time the chicken was finished. When I am hungry my mind doesn't work right, are you the same?
The beauty about this diet, I have noticed after I have indulged, that my thoughts are more lucid and clear. Thats because my brain is being fed good fats and my stomach is growing great bacteria. I am going to break down this meal like I did for the last blog I posted.
My Plate
Pre-biotic- Raw Green Onion on top of the Arugula salad. Pre-biotics help facilitate the goodness of the Probiotics.
Probiotics- Fermented Cucumbers a.k.a. Pickles, Green Beans and Sauerkraut. These items promote the good bacteria growth in your stomach. Cheese, preferably Goat or Sheep, also has good bacteria/cultures.
Healthy Fat-E.V.O.O./ Extra Virgin Olive Oil and two pieces of cheese. This allows the brain to function at a high level. Don't go crazy on the cheese. They amount I put on my plate is 1 oz.
Low-Sugar Fruit- Baked Butternut Squash spiced with Clove and fresh Garlic. Squash has great amount of Beta-Carotene which is great for your skin.
Vegetables- Arugula salad tossed in Apple cider Vinaigrette.
Animal Protein- Organic free range chicken. This piece of chicken might be a tad bit over 4 oz. Don't stress about it. Just make sure you are getting everything around it in your diet.
*If you look back a bit further at my early post on this blog, you will find a great Chicken Seasoning/Marinade. Called the 5 C's.
​Have a Blessed Day! Good Luck with your New Eating Perspective.

Oh My Gosh, look at the board of delicious food?! How could a meal like this ever be healthy?
Is that the question you are asking yourself?
I am here to reassure you, a meal like this can be a healthy cheat for you. I would like to start off by saying this board should not be an every day meal, also this meal was for two grown men. But that doesn't mean that you cannot enjoy a meal like this once a week and not have a guilty conscious about it. I am now going to break down it's contents and nutrition based off a book I just read Brain Maker, I would highly recommend it. The book preaches about a healthy gut that is built from probiotics and pre-biotics, we know 70% of our immune system is in our gut so its a good idea to keep it healthy. Here's a few healthy gut building items that were on the board.
Pickled Cucumber and Green Beans; Pickled items are a great probiotic because they are fermented. Other items you can look for are Kombucha, Kimchi, yogurt and Tempeh. I must insert, the items need to be pickled in salt brine, not vinegar!
Goat Cheese Cheddar; Cheese is great because it has gone bad, and when it goes bad it gets full of cultures. Those cultures/enzymes are healthy for your gut. Goat and Sheep cheese are the best for you. They have the most vitamins and are the easiest on the system to digest. Try to limit the amount of Cow cheese you eat. (*Pecorino cheese, is a cheese made from Sheep Milk, fyi)
Salad: Besides the roughage this salad offers, it is also loaded with Pre-biotics. The fresh Spinach and Green Onion are great for enhancing the guys current state. Probiotics need Pre-biotics to function properly. If 2 equaled a healthy gut, then 1(probiotic) + 1(prebiotic)=2, get it? :) 
Trail Mix: Almonds and Pumpkin seeds both have their many nutritional benefits, but the best thing about them is their good fats. Good fats are great for the brain functioning correctly. Walnuts, Almonds, Sunflower Seeds, Pumpkin Seed and Brazil nuts are great nuts. Stay away from Peanuts and Cashews.
Bread: The bread in this picture is Sourdough. That means it was made with a starter not yeast. Most breads you eat are made with yeast. Yeast and Flour are both beneficial to you, but when you mix them together it becomes tough on your system. In our current society most restaurants use cheap flour that are labeled high gluten and then mix them with yeast. It probably makes sense now why people have so much issue digesting bread, right? If you are going to eat bread make sure it is on a limited basis, also find low gluten grain bread or ones made with a starter. Low gluten grains are Rye, Pumpernickel, and Buckwheat, etc.
The bread is smeared with fresh made Pesto. Pesto made from scratch is very good for you. Here is why. Walnuts(good Fat), Olive Oil(Good Fat), Raw Garlic(Pre-biotic), Basil(High anti-oxidants), Parmesan(Probiotics). I would suggest limiting Pesto to once a week, because it is made with Parmesan, which is a cows cheese. 
Salami: This salami was made from pork. Not the healthiest meat, but how it was made and the amount is the important part. That salami was made with a pork that has no Nitrates and no antibiotics. The amount was 6oz, but it was split in two, so I ate 3 oz. The key is to eat animal protein but in 3-4 oz portions at your mealtime.
Red Wine: A glass for women and two glasses for men, that is the acceptable amount for a healthy dose. The reason why, red wine has a natural polyphenol known as Resveratrol. Resveratrol slows down the aging process.

In Conclusion, I am not a doctor. I have only read healthy books, so all of this information is suggestive not doctor prescribed. I can say I have implemented a diet based on this book several weeks ago, and I have never felt better! Over the next few weeks I will be displaying other meals that go along with this eating approach/perspective.

Until we eat again,

Take Care,

Michael

I am of Southeast Asian descent, I reside in India. My distant cousins are a bit spicy like me. Their names are Tony Turmeric, Gregory Galangal and Cindy Cardamom. I have been traveling since 1 A.D.  I have spiced up the lives of the Romans. Those guys are party animals. My presence can be found worldwide. I like to heat up many places. It is not always a debauchery when you are with me. I do some good, too. If you are having trouble with your stomach, i can make it chill out. I will knock out Ovarian cancer, if he steps to me one more time. That guy keeps bothering me. I don't like to cramp women's style when they are pregnant, I can definitely help. I am also a very sexual guy. My scent can get you going. Plus when you consume me, I help with circulation......you are welcome. :)
How about trying me out in a couple dishes?

Side Dish: Baked Sweet Potatoes and Apples, tossed in ginger, cinnamon and walnuts.
Dressing: Diced Ginger, Honey, Apple Cider Vinegar, Scallions and a Egg Yolk.
Muffins: Ginger, Apple, Molasses and Cardamom
Ahi Poke: Ginger, Mint or Basil, Crushed Red Pepper and Lemongrass.
Chicken Stir-Fry: Ginger, Carrots, Cashews, Cilantro, Dash of Rice Wine Vinegar and Garlic.

I went out of town a couple weekends ago, and sometimes when I travel I will bring a book with me. The current book I was reading I had became quite bored with it. As I was perusing my book shelf in search of a new read. I came across a book that was given to me 4-5 years ago. 
Now if you believe in timing is everything, than that would be the reason for me waiting to read this book. This book has the potential to be very impactful if its words are spread. Without the presence of my social media and my blog(even though I do not have a huge following), I wouldn't have a platform to share this information.
I for one, am not sold on the global warming topic. But if there is such a thing, then doing what this book suggests can greatly reduce the emission of fossil fuels. So its certainly worth implementing.
Not only will this book greatly reduce the emissions of fossil fuels, and will allow you to become more in touch with natures natural seasonal flow of eating. We have all heard the quote, "let thy food by thy medicine, and thy medicine be thy food." Now you have a great time to live this way with all the farmers markets open. This is how this book ties in. It says, "If every U.S. citizen at just one meal a week (any meal) composed of locally and organically raised meats and produce, we would reduce our country's oil consumption by over 1.1 million barrels of oil every week. That's not gallons, but barrels."
If you ever wanted to kill two birds with one stone, and impact your life and others at the same time. Here is your chance. The title of the book is call, Animal, Vegetable, Miracle by Barbara Kingsolver.

My Parents named me Artemisia Dracunculus, but my buddies call me Tarragon. My cousins include the always so popular Sunflower. Woman love me for my stench, they say its similar to anise. I am also quite flexible. I can be cultivated from a  root or a seed. I am well traveled. I have been found in Russia, all of Europe, Asia, Middle East and North America. I can freshen up quite a few of your dishes. Check me out......
Salad: Beets, Grapefruit, Pumpkin Seeds, Feta or Goat Cheese, Honey Mustard and Tarragon.
Crock Pot/Pulled Chicken: Chicken, Leeks, Black Peppercorns, Celery, Ground Mustard and Tarragon.
Satuee'/Baked:Chicken,Mushrooms, Chives, Potatoes, Lemon topped with a Tarragon Creme Fraiche.
Salad: Spinach, Carrots, Radish, Avocado, Fresh Fennel and diced Tarragon tossed in Honey Mustard.
Omelets: Eggs, Mushroom, Swiss, Spinach and Tarragon.
*Great for Shellfish, especially Lobster and Crab.
I hope you enjoyed this weeks blog, if you have any question please message me. If you would like to receive this straight to your email, subscribe at the top.