Welcome : Our Free FIT-Diet E-Course & FIT-Recipes

In our app, you will find recipes created with two main principles in mind:

1. Well-being considerations (minimizing allergens, prioritizing omega-3 fatty acids, using natural whole ingredients)
2. Culinary versatility (drawing inspiration from as many traditional dishes from various countries as possible)

Oils/Fats:

Our recipes favor the use of ghee (clarified butter), grass-fed butter, avocado oil, olive oil, coconut oil, and animal fats. It is essential that these come from verified sources. These oils not only enhance flavors but also provide numerous nutrients and healthy fats that support our digestive system. In contrast, industrially processed oils have high omega-6 content, which can cause inflammation in our digestive system when consumed in excess.

Sweeteners:

We generally use glycine for sweetening our recipes, offering a pleasant alternative to refined sugars. Glycine has no aftertaste, is heat-resistant, and has a sweetness comparable to sugar. Unlike polyalcohols (e.g., xylitol/birch sugar, maltitol, erythritol), glycine doesn't cause gastrointestinal problems. It doesn't trick the body with empty calories as most sweeteners do, since glycine is a protein and the body treats it as such. Glycine can actually be converted into glucose if needed, preventing hypoglycemia. Its ability to inhibit excessive blood sugar spikes makes it particularly good for sweetening baked goods and similar items that are high in carbohydrates, keeping their blood sugar-raising effects in check.

Furthermore, glycine is a natural amino acid found abundantly in collagen. Nowadays, we consume much less collagen compared to our ancestors, as dishes like bone broth, jelly, tripe, and similar foods are no longer popular. This shift has altered the amino acid ratio in our protein intake, but consuming glycine can help restore balance. It also significantly mitigates the blood sugar-raising effects of carbohydrates.

Benefits of Glycine:

• For Our Skin: Our skin contains a significant amount of collagen, and therefore glycine. Collagen peptides are known for their wrinkle-reducing, elasticity-boosting, hydrating, and rejuvenating effects on the skin, largely due to their high glycine content. Combining collagen, glycine, vitamin C, grape seed and skin extracts, and bioflavonoids can be excellent for internal skin care.
• For Our Sleep: Numerous studies have explored glycine's effects on sleep in humans. Findings include improved sleep quality, faster sleep onset, and reduced early waking when glycine (3 grams dissolved) is consumed before bed. Glycine has even been shown to enhance sleep quality with less sleep (six hours with glycine often results in better quality sleep than eight hours without glycine). To further enhance its effectiveness, consider taking magnesium before bed.

Protein:

When choosing meats, we encourage selecting grass-fed options whenever possible. Grass-fed animals provide meat with higher nutrient and healthy fat content and lower toxin levels compared to conventionally raised meats. If you can, try to buy from small-scale farmers. Also, make sure your diet includes collagen-rich proteins such as bone broth, jelly, and tripe. If these are unappealing, consider supplementing with collagen. Collagen is the most abundant protein in the body, making up almost one-third of the body's total protein content. It is the primary structural protein found in all connective tissues, including muscles and joints. Using collagen strengthens connective tissues, improves skin texture, reduces signs of aging and skin imperfections, supports hair health, reduces hair loss, strengthens nails, nourishes and builds blood vessels, tendons, and ligaments, reduces joint stiffness, builds cartilage and muscles, ensures the healthy development of teeth and bones, and supports the health of the gastrointestinal system and protects the cornea of the eye. As we age, our body's natural collagen production decreases, so to maintain our youthfulness both externally and health-wise, it is crucial to pay attention to our collagen intake.

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Liver:

In our diet, we consider it important to consume liver at least twice a week. The liver contains much higher levels of beneficial nutrients per unit (protein content) than lean meat. Its content of vitamin A, CoQ10, choline, vitamin B6, zinc, and selenium far surpasses that of lean meat. Many people avoid liver because they believe that as a detoxifying organ, it contains more toxins. This is a misconception! The liver is a detoxifying organ, not a toxin-storing one. It doesn't contain more toxins than any other tissue. Any toxins present are already converted into bound forms and are non-toxic. The liver is a treasure trove of useful compounds that help maintain your health. It's also the best source of vitamin A, which is crucial because synthetic vitamin A (retinol acetate or palmitate) is not as bioavailable as natural forms. If you don't want to take vitamin A supplements, liver and other organ meats can be excellent sources. One egg yolk contains about 200-300 international units of vitamin A, while 100 grams of liver contain 15,000! Remember, supplementing with vitamin D3 is particularly important, as many symptoms of vitamin A overdose are actually caused by a lack of vitamin D3.

Flour:

In our meals, we prioritize alternative flours over processed white wheat flour. Options like coconut flour, almond flour, rice flour, and other gluten-free alternatives provide a broader range of nutrients and are easier for our bodies to digest, offering a healthier foundation for your meals. It's important to note that we don't demonize grains, but we must consider that the wheat flours available in stores today are highly processed.

Dairy Products:

It's crucial to listen to your body. If you often feel heavy, bloated, or experience inflammatory skin symptoms after consuming dairy products, we recommend taking a food intolerance test to determine what causes inflammation in your body. If you have an intolerance, it's important not to burden your body and avoid products that cause inflammation. Today, there are many alternatives available in stores, but keep in mind that many dairy substitutes are made from omega-6-rich vegetable fats and contain many sweeteners. Therefore, always carefully read the ingredient lists on products. We generally use coconut-based products for our dairy-free recipes. If you don't have an intolerance, it's important to prefer products from organic farms or small producers, as many products on store shelves come from hormone-treated animals. (Note: some individuals with cow's milk intolerance find that switching to goat's milk works for them.)

Salt:

In our recipes, we strive to use Parajd salt. Parajd salt comes from Transylvania and contains 84 minerals, including iodine, calcium, potassium, and magnesium, which are essential for the body's healthy functioning. It helps nutrient absorption, strengthens bones, and has beneficial effects on skin conditions. Its antiviral and antibacterial properties make it an excellent disinfectant. Parajd salt excellently cares for and protects the skin and reduces the symptoms of eczema and psoriasis. In contrast, table salt has no nutritional value, as nutrients are removed during processing, and additional chemicals are added to prevent clumping and increase shelf life. The result is a product that is not beneficial to our bodies.

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Omega-3 and Omega-6:

Foods rich in Omega-3 play a central role in our diet, promoting heart health, brain function, and reducing inflammation. Incorporate fatty fish, chia seeds, flaxseeds, and walnuts while reducing the amount of Omega-6 rich foods for balance and well-being.

Power of Ingredients:

Integrating ingredients rich in essential nutrients into recipes is key to promoting overall health and vitality. Choose whole foods like leafy greens, colorful vegetables, lean proteins, collagen-based proteins, healthy fats, and complex carbohydrates. These ingredients provide essential vitamins, minerals, antioxidants, and macronutrients for optimal bodily functions.

Macronutrient Balance:

Achieving a balance of proteins, carbohydrates, and fats in meals is crucial for supporting fat loss, muscle building, and overall health. Aim to include protein, unprocessed carbohydrates, and healthy fats in every meal to help achieve satiety, stabilize blood sugar levels, and support muscle repair and growth.

Eating Habits:

It's important to be present while eating, free from distractions. This helps prevent overeating, allows you to notice when you feel full sooner, encourages you to chew your food slowly, and enjoy the flavors and textures, aiding in digestion, as digestion begins in the mouth with chewing. Eat when you're hungry and stop when comfortably full, avoiding overeating or restrictive behaviors that can disrupt your body's natural signals and lead to unhealthy relationships with food.

Portion Control:

Practice portion control by measuring your food with tools like measuring cups, kitchen scales, and portion plates. Be mindful of portion sizes and avoid oversized servings that can contribute to excessive calorie intake and hinder progress towards your health and fitness goals.

Hydration:

Stay hydrated throughout the day by drinking adequate amounts of water. Hydration is essential for digestion, nutrient absorption, metabolism, and overall cellular function. Aim to drink at least eight glasses of water daily and consider incorporating hydrating foods like fruits and vegetables into your meals.

Superfoods:

Explore the benefits of superfoods and functional ingredients by incorporating them into your meals to boost nutritional and health benefits. Examples include antioxidant-rich berries, Omega-3 fatty acid-rich fatty fish, probiotic-rich yogurt, fiber-rich legumes, and adaptogenic herbs like turmeric and ginger. Our recipes feature many superfoods.

Sustainable and Ethical Food Choices:

Consider the environmental and ethical impacts of your food choices by opting for sustainably sourced and ethically produced ingredients whenever possible. Choose organic, locally grown produce, grass-fed meats, and wild-caught fish to support sustainable farming practices and animal welfare.

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