Hot Woman Shake (AIP & WahlsPaleo+)

Hot Woman Shake 4‘Hot’ in this recipe title refers to the shake.

It’s a hot shake~.

But it might also make you a hot woman. Or a warm one. And it might help with hot flashes.

This shake is a variant of the London Fog Latte, which itself was inspired by Dave Asprey’s Bulletproof Coffee (coffee’s not allowed on the Autoimmune Protocol, but tea is). Even more credit goes to Dave Asprey for this hot shake, which I now have almost daily with my midday meal:

  • First because Dave recommends that women over 40 (& people with a lot of weight to lose) add grass-fed collagen to their bulletproof coffee to help reset leptin levels. Collagen holds the human body together, which is pretty hard to argue with.
  • Second, now that I’m on the Bulletproof Diet (my third ketogenic protocol in the past 9 months) I’ve reorganized the timing of my food. I used to eat a piece of berry fudge with each of my meals, to keep me in ketosis, but the Bulletproof Diet recommends reserving higher carb foods, like berries, for the evening meal.

So I still have fudge with supper, but I needed a new way to get MCT oils into me at midday, to boost my ketones and to deliver a good quantity of fat for satiation.

Hot Woman Shake ComponentsI also needed a portable format, to bring to work. And it’s January in Canada, so my new fat delivery-system needed to be hot.

So, the Hot Woman Shake was born.

She rocks me~.

Raspberry Leaf

Raspberry Leaf  has been traditionally used by women to support uterine health. It is known to ease painful or heavy periods, and generally nourish the female reproductive system.

I’ve experimented with Raspberry Leaf tea or the past year, using it daily for a month, then taking it out for a month or two & observing the effects. Based on these self-experiments, I’m getting pretty convinced that it’s something I want to include in my health & optimization protocol on a regular basis.

Midday mealMy findings? Raspberry leaf tea alleviates drama from my menstrual cycles: my cycles are more regular, my periods are less heavy and shorter, and I have no cramps when I drink it.

Now that my daily Raspberry Leaf tea gets delivered in a delicious hot-shake format, I’m even more fervent~.

A midday meal for peak experience: reheat a Victorious Offal Muffin, make a Hot Woman Shake, add sliced Avocado & Cucumber with Olives.

Hot Woman Shake (AIP & WahlsPaleo+)

 from petra8paleoHot Woman Shake

  • 2½ cups boiling Water
  • 2 Raspberry Leaf teabags
  • 1 tin additive-free Coconut Milk
  • ¼ teaspoon Vanilla Powder
  • 1-2 tablespoons grass-fed Collagen
  • 1-2 tablespoon MCT Oil

Advance prep: Refrigerate the tin of coconut milk for a few hours or overnight (I just keep a couple of tins in the fridge at all times).

Steep the tea in the boiling water for 10 minutes.

Meanwhile, scoop the coconut cream out of the tin of coconut milk. Save the coconut water for another use.

Put the coconut cream and vanilla in a saucepan & heat. Squeeze the tea bags to get the goodness out & add the steeped tea to the saucepan. As soon as this mixture comes to a low boil, pour it into a blender.

Add the Collagen & MCT Oil and whirl until frothy.

Pour into mugs & enjoy~.

Hot Woman Shake 2go 2Portable Variation

I prep this in the morning & bring it to work with me. If  you can find a place to boil water & steep tea when you’re out, your Hot Woman Shake is portable.

Hot Woman Shake 2goBefore you leave the house, put the coconut cream, collagen and vanilla in a saucepan & heat.

Stir frequently to combine & keep the cream from burning. When bubbling hot, pour into a small thermos container.

Pour the MCT oil into a liter/quart-sized mason jar. Add a wisk ball. Put the lid on.

Bring your tea bags, thermos & jar along. When it’s time: brew your tea, pour it into the mason jar, along with the contents of the thermos. Put the lid back on the jar & shake vigorously.

 

Hot Woman Shake 2

London Fog Latte (AIP & WahlsPaleo+)

Mmmm

Yak butter tea is a primary food in Tibet, providing the essential fat that enables people to thrive, spiritually and physically, in a harsh environment.

This London Fog latte is a (much less pungent) variation on the theme. It is warming and stimulating while also providing high-quality fat to help you rock your day.

In Tibet, tea, salt and yak butter are churned into a hot frothy beverage. At my house, coconut cream, MCT oil, vanilla & tea are whirled in a blender.

I’ve heard that yak butter tea is an acquired taste. Especially when the butter is rancid . But ~I promise~ this tea latte is love-at-first-sip.

Dave Asprey used Yak Butter Tea as the inspiration for his Bulletproof Coffee. This bring the beverage back to it’s roots… with tea~!

It’s also AIP-complaint & extremely friendly to a ketogenic protocol such as the Wahls Paleo Plus.

London Fog LattePre-AIP, I loved London Fogs. Not those sweet drinks they make in coffeeshops with vanilla-flavoured syrup, but homemade, with frothy milk, vanilla extract & Earl Grey tea. I have no idea why I gave them up, because this AIP version is actually better than the London Fogs I used to make.

In fact I’ve been drinking these daily throughout these chilly, foggy, damp late-Autumn days.

In the winter months, it only makes sense to keep a couple of tins of coconut milk in the fridge so you’re always ready to counteract any accumulating interior or exterior gloom with a hot frothy London Fog.

London Fog Latte (AIP & WahlsPaleo+)

 from petra8paleo

  • 1 tin full-fat no-additive Coconut Milk, refrigerated
  • ½ teaspoon Vanilla Powder
  • 2 Earl Grey tea bags
  • 1½ cups boiling water
  • 1 Tablespoon MCT Oil (optional)

Drink!Advance prep: Chill the tin of coconut milk in the refrigerator for several hours, to separate the cream from the coconut water.

Scoop the coconut cream out of tin into a saucepan. Reserve the coconut water for another use.

Pour the boiling water over the tea bags & steep for just 2 minutes.

Add the steeped tea & the vanilla powder to the saucepan & heat until bubbling.

Pour the hot mixture into a blender, add the MCT oil (if using) & blend on high for 30 seconds.

Pour into 2 mugs & be in love with life.

Note: MCT oil can take a while to get used to, digestively speaking. If it is new to you, start with 1 teaspoon & gradually increase the quantity. MCT oil is a liquid nutritional supplement made from refined coconut & red palm oils.

Rooibos Variation

Substitute rooibos for black tea for a delicious caffeine-free version.

Vanilla Coconut Cream

Drink Me

 

Friendly Fats for Paleo Protocols (AIP, low-FODMAP & WahlsPaleo+)

TallowNow that I’m ketogenic, fat is my main food group.

This seems really normal to me, but I can tell I’m way out on the far-flung edge of the bell curve whenever someone asks what I eat, and I say “I mostly eat fat.”

They look perplexed & ask “What kind of fat?”

And I say “Coconut Oil, Avocados, and Animal Fat mostly.”

When I say it out loud, it starts to sound sort of unlikely, even to me.

But it’s true.

Many ketogenic people have more diverse sources of fat to choose from. A lot of them eat full-fat pastured dairy & include high fat nuts & seeds. Though I adore nuts, I’m on an AIP-compliant ketogenic diet (love it!), so dairy, nuts & seeds are off my list.

Being ketogenic is easy, actually. It’s wonderful, actually.

It just sounds a little weird to say that fat is your primary food group. Out loud. So I’ll type it quietly instead.

You don’t have to be ketogenic to benefit from increasing your fat intake. Healthy fat feeds your brain & helps with satiation, no matter what your protocol.

For reference, here’s a list of fats that are legal on a variety of Paleo protocols, (starting with the strictest).

Healthy Fats

Wondering which Protocol to start with? I wrote a blog post about that!

Our Current Protocols

As mentioned, just now I’m on a ketogenic version of the Autoimmune Protocol (AIP). Matthew is on a non-ketogenic low-FODMAP version of the AIP.

We settled there after self-experimentation with all of the various Paleo protocols listed above. We’ve each found the pattern of eating that enables us to optimize our well-being:

  • For Matthew that means a reduction in autoimmune & other symptoms;
  • For me it means previously imagined (arguably extreme) levels of high-performance awesomeness.

Our biohacking experiments continue. In our quest for healing & peak experience, we expect the protocols we follow will continue to evolve.

A ketogenic version of the AIP is currently my happy place.

KetosisAvocado

Interested in my ketogenic AIP & Wahls Paleo Plus experiments?

I intentionally kicked myself out of ketosis in August, but I experienced a decline in performance, so I got back in. I think I’m still getting keto-adapted after those few weeks of higher-carb eating, but I’m already experiencing the benefits I had before.

This time I’m experimenting with reducing my carbohydrates still further to find out what that does to my overall well-being.

… & low-FODMAP

I don’t know if any contemporary humans are working on sustaining ketosis on a low-FODMAP version of the AIP, but moderating coconut products makes it challenging.

Matthew tried this hack & his (very) low tolerance for coconut oil cause him to abandon the experiment.

He’s quite sensitive to FODMAPs generally, but tolerates Red Palm Oil. That’s hardly definitive evidence about where Red Palm Oil sits on the FODMAP spectrum but it’s the only data we’ve got at the moment.

Friendly Fats for Paleo Protocols

  • Time: Does it exist independently of the mind?
  • Print
 from petra8paleo

Low-FODMAP version of the Autoimmune Protocol

  • All animal fats (from pastured animals);
  • Coconut Oil (In moderation);
  • Full-fat coconut milk (In moderation);
  • Coconut Butter (In moderation);
  • Red Palm Oil (No data about need moderate: possibly);
  • MCT oil (In moderation);
  • Olive Oil & Olives;

Autoimmune Protocol

  • All Of the above, plus:
  • Coconut Oil;
  • Full-fat coconut milk;
  • Coconut Butter;
  • Avocados;

Wahls Paleo Plus

  • All of the above, plus:
  • Nuts & seeds (in moderation);

Paleo

  • All of the above, plus:
  • Nuts & Seeds;
  • Some people include pastured Ghee.

Primal

  • All of the above, plus:
  • Full-fat pastured Dairy.

 

Morning Brew

Coffee 2I first fell in love with coffee when I was 15 and sort-of attending an alternative highschool.

It was one of those self-paced storefront places for square pegs & hoodlums.

I was both.Morning brew

There was always cheap ground coffee & lots of coffee-mate powder, so we’d show up, brew coffee & drink multiple pots of it until we were so disregulated that we could hardly walk.

Then we’d lie around on the floor laughing hysterically.

The teachers at that school were saints.

Later, I cut out all caffeine because I was pregnant. Or breastfeeding. For most of my twenties.

I love coffee. But there’s been this pattern:

I drink coffee. Work and life are stressful. I drink more coffee. It causes anxiety. My stress levels get out of control and then I quit.

For a while.

Then it starts again. My co-workers know this pattern well.

But I think I’m getting the hang of this whole moderation thing. I’ve been coffee-free for most of the past year. I started drinking green tea last July when I did my first 30 days on the Autoimmune Protocol (AIP). Previously I’d been sure I was not mature enough to drink green tea, but it turns out I actually am.

But when I got into MCT oil a month or so ago, I put coffee back in.

Coffee 3Around the same time I found a source for additive-free tinned coconut milk so I could also make AIP-friendly whipped coconut cream for my coffee.

And then I bought some vanilla powder because I wanted to experiment with its purported health benefits in my ongoing quest for accessing peak experience through nutrition.

And then, since MCT oil & unsalted pastured butter in coffee is a total thing, I thought I’d better try that, too. Even though I’ve been dairy-free for way longer than I’ve been paleo.

And an eye of newt.

But not really.

I got a mini (regular old coffee cup size) press. Some really good coffee. And now I have a cup of coffee every morning, with 2 kinds of MCT oil & vanilla coconut cream. Sometimes with unsalted pastured butter.

I’m not convinced about the butter.

Having been a lactating mammal myself, I can really only get behind the notion of lactation on an impermanent basis.

But I’m going to give the butter a fair trial. And it the meantime it doesn’t hurt that I’ve found a source of pastured butter for my vegetarian teenager to put on her popcorn.

bulletproof coffee

Bulletproof coffee: coffee, MCT oil & pastured unsalted butter

But I haven’t yet noticed that adding the butter to my coffee optimizes my day or my health in any way. The MCT oil is amazing, for sure. And I think I’m keen on the effects of the vanilla powder, too. The whipped coconut cream is primarily just fun, but I’m okay with that. Plus it’s a great vehicle for the vanilla.

My morning brew. June 2014 version.

Just to be totally clear, I didn’t make this stuff up. You can read all about bulletproof coffee here.

Whipped Vanilla Coconut Cream (AIP & WahlsPaleo+)

  • Difficulty: So easy!
  • Print
 from petra8paleo

Coffee

A paleo classic

  • 1 tin full-fat coconut milk, refrigerated
  • ¼ teaspoon vanilla powder

If you are on the Autoimmune Protocol or avoiding food additives, use an additive-free brand of coconut milk. The only one I know of is Natural Value. Other brands contain guar gum.

Scoop out the hard, white coconut cream from the top of the refrigerated tin into a bowl. (Use the remaining coconut water in a smoothie or pour it in your stock pot, if you’ve got bone broth going.)

Add the vanilla powder to the coconut cream.

Whip with an electric mixer until creamy.

Store in the refrigerator.

Wonderful on frozen blackberries. In smoothies. And in coffee! (If you’re on the Autoimmune Protocol, stick with the berries & smoothies.)

blackberries & coconut cream

Biohacking update: 40 days on the Wahlspaleo+

Bison heart

Quick summary

  • Loving it? Yes;
  • Hungry? No;
  • Reduced stamina for high-intensity exercise? Currently hacking that.

For a review on what’s legal on the Wahls Paleo Plus see this post.

Energy

For the first month on the WahlsPaleo+ my energy for daily life seemed lower & my stamina for exercise was definitely reduced.

So I decided to experiment with scaling back my exercise. I walked most days. Did a couple of easier hot yoga classes. A couple of run-walks.

Just to see.Chard 2

I thought, maybe my usual regime is just a counterbalance to a higher carb diet, and a more gentle approach will be amply sufficient for me when I’m eating mostly green leafy things.

But I missed the intensity.

I’m a super intense person. And somewhat-intense physical exercise seems to be cathartically necessary for me. A way to transmogrify some of that intensity.

After a month of daily walks, I was slumping on my ball-chair at work. Losing my core strength. My stress levels were higher. I was fidgety & discontented. That was enough data for me.

On day 31 I decided I’d resume my usual pattern of exercise & if I didn’t have my usual stamina, I’d just modify.

At the same time I added Upgraded MCT oil into my diet, and almost immediately my energy was back up.

I’m LOVING the MCT oil.

I’m having it in coffee & I’ve been quite the green tea purist for a bunch of months now. But it’s just really good in coffee, it almost seems to want to be in coffee & also seems to mitigate the negative effects that coffee has on me (including a spike & crash in energy).

As far as my energy for daily life goes, so far it’s increased significantly since the MCT: 2 tablespoons a day.

Another hack I’m going to try to increase my endurance is adding higher-carb vegetables twice a week after I exercise. So far I’ve excluded all high-carb vegetables (roots & squashes), but they are legal on the WahlsPaleo+ twice a week (as long as you can maintain ketosis) and I want to see if I can use them to leverage my stamina further.

An offal update

In April, I  made a Paleo New Year resolution to eat organ meats. So far I’ve had bison liver, chicken liver and bison heart, and it’s not even mid-May.

I’m feeling pretty proud.

That’s me & Frida & a bison heart at the top of this post. Ventricles, aortas & all.

I made cinnamon beef stew with that bison heart & some lamb (minus the carrots). It was completely yummy, but I admit I did do my best to unremember the aortas while I was eating it.

A sad story about cashews

Unlike the AIP, the WahlsPaleo + does allow small amounts of soaked nuts & seeds.

I included a quarter of a cup of my beloved cashews (soaked & dehydrated: I bought them that way) a few times during the first month. I wasn’t sure how they were affecting me, so on day 30, I thought I’d test them. I ate 2 cups of soaked & dehydrated organic cashews (& nothing else) for supper.

Would they kick me out of ketosis? Would I have any adverse reactions?

The answer was Yes.

I was in an absolutely foul mood the next day and a pretty bad mood for 3 days after that. My energy levels also tanked.

Conversationally, I told my vegetarian teenager what a bad mood I was in and she said smugly, maybe it’s your diet.

Because (according to her) that’s what I always say to her.

She is a little bit right. But I still think I do admirable job about keeping my mouth shut about her abominable vegetarian food choices most of the time.

In any case, she was a little surprised when I agreed with her. It was my diet that was making me so cranky.

Sad as it is, I think I’m removing cashews entirely.

 Coconut oil nauseacoconut oil

65% of daily calories come from coconut oil on the WahlsPaleo+.

Though Dr Wahls doesn’t mention ‘Upgraded MCT Oil’ in her book, I’m now an MCT- devotee, so I’m including it my coconut oil quota.

But adjusting to that much coconut oil can take a while.

I did experience coconut-oil induced nausea at first, and woke up in the middle of the night with wicked stomach cramps a few times in the first couple of weeks when I consumed a lot of coconut oil before bed.

But I’m adapted & no longer have any trouble.

Two more month 2 adjustments:

Oil pulling

If you’ve never tried oil pulling, you should.

At least once.

It’s an old Ayurvedic trick.

It’s weird & wonderful & makes me feel good. I used to do it, but fell out of the habit. Now I’m back at it.

Just pop a big spoonful of coconut oil in your mouth and let it melt. First thing in the morning is best. Swish the melted oil around your mouth for 20 minutes (set a timer).

Then spit it out. Don’t spit it in the sink because it’ll harden up as it cools.

I rinse my mouth with salt water after.

Warm lemon water

This is another habit that fell by the wayside that I’ve reinstituted in month 2 on the WahlsPaleo+. Just because it makes me feel good.

That’s my criteria.

Squeeze a lemon into a mug. Fill the mug halfway with cold water, then top with boiling water.

Drink it up.

 

 

 

10 delicious ways to increase coconut oil on the Wahls Paleo Plus

blackberries & coconut cream

Frozen Blackberries & Coconut Cream~

65% of your calories come from coconut fat on the Wahls paleo plus, so it helps to have a diversity of strategies for including it in your daily life.

MCT oilSources can include culinary coconut oil, upgraded MCT oil, coconut milk or coconut butter.

I’ve just started including upgraded MCT (Medium-chain Triglyceride) oil & I’m excited about it’s potential.

Dr Wahls recommends the use of culinary coconut oil and full-fat tinned coconut milk as  sources of coconut fat. I’m thrilled to have found a local source for additive-free tinned coconut milk. I generally refrigerate the tins and skim of the coconut cream, either using it as is or whipping it. I often put the remaining coconut ‘water’ in my bone broth pot, if I’ve got one going. Or I discard it.

Coconut butter is pureed coconut, and is the highest carb, lowest fat source. It should be used in moderation, if ketosis is your goal.

Additive-free!

Additive-free!

Here are 9 delicious ways to keep the Medium-Chain Triglycerides flowing:

  1. In coffee.  A tablespoon of upgraded MCT oil and a dollop of whipped coconut cream;
  2. In salad dressing (see recipe below);
  3. As the primary ingredient in berry fudge: try Blue-raspberry & Strawberry Shortcake versions;
  4. In green smoothies, such as this Dandelion~Blueberry variation;
  5. In whipped cauliflower: Beautiful sulfur-rich comfort food (see recipe below);
  6. In creamed greens: Stir fry minced ginger & greens in coconut oil until bright green, add coconut cream & cook until greens are softened;
  7. In coconut curry stew, like this one made with nettles, turmeric & coconut cream;artichoke
  8. Just keep in simple with frozen blackberries & whipped coconut cream: so easy & divine. (To make whipped coconut cream, refrigerate a tin of coconut milk for several hours or overnight, spoon off the cream on top & whip with an electric mixer);
  9. Use warm coconut oil with a pinch of salt as a dip for a glorious artichoke!
  10. Cabbage Bacon!

Coconut Oil Salad Dressing (AIP & WahlsPaleo+)

 from petra8paleodressing

You can make salad dressing with coconut oil or upgraded MCT oil. Heat coconut oil until liquid & swap it for whatever oil you use in your favorite salad dressing. Upgraded MCT oil is liquid at room temperature, so you can use it straight from the bottle.

For a super simple everyday salad dressing, proceed thusly:

  • 2 tablespoons coconut oil
  • 2 tablespoons balsamic vinegar (not sulphites)
  • 1 tablespoon coconut aminos
  • 1 teaspoon Himalyan salt (or similar)
  • 1-2 teaspoons sea vegetable flakes
  • 1 teaspoon basil (optional)

The tiny mason jelly jars are perfect for salad dressing. Otherwise use a small glass container with a lid.

Day~supperPut the coconut oil in the jar and place in a warm (250) oven for a few minutes until liquefied. Add the remaining ingredients, put in the lid & shake vigorously.

Pour over a bounteous green salad & toss.

 

Whipped Cauliflower (AIP & WahlsPaleo+)

 from petra8paleoCauli mash 4

A paleo classic & a perfect vehicle for coconut oil.

  • 1 head cauliflower
  • 1/2 cup coconut oil
  • 1 teaspoon salt
  • 2 Tablespoons sea vegetable flakes

Cut the cauliflower into florets. Trim the stem as needed and slice it, too. Steam until soft.

Put the cauliflower in a food processor with the remaining ingredients and whirl until smooth. Remove 1 cup of whipped cauliflower to 3 or more small oven-proof baking dishes, ideally ones with lids.

Refrigerate.

Reheat in a 350 oven for 20 minutes to add coconut oil + comfort food to any meal.

Wahls Paleo PlusCauli mash 2

If you’re on the WahlsPaleo+, you’ll be tracking your food.

An average sized head of cauliflower yields about 3 cups whipped cauliflower: each 1 cup portion contains 2.66 tablespoons of coconut oil. Cauliflowers vary, so do the math to figure out what dosage each 1 cup portion of whipped cauliflower contains. 8 (tablespoons) divided by the number of cups will give you the answer.