Tapping into increased energy - CoQ10

You’re at the supermarket and looking to find the one solution to fix your fatigue but there are so many supplements to choose from. Maybe you’ve already tried a B-complex without success and are frustrated that nothing seems to be working. When you’ve tried something and it hasn’t worked for you, how about addressing your fatigue from a different angle.

Energy can come from many sources: light, food, water, rest, and even singing in the rain or stopping to smell the roses. The point is, that the problem of fatigue needs to be tackled from different places. One not so obvious place to start is by addressing energy at the cell level and it starts with CoQ10.

So what the heck is CoQ10?

• It provides the Lego pieces (electrons) needed to make the ultimate energy source: ATP. - Every cell in our body contains organelles. Each organelle has it’s own function. The nucleus houses our DNA and the mitochondria makes ATP. We eat CoQ10 rich foods that get digested, absorbed, and delivered to the most active parts of our body first, like our heart, brain, and muscles, because these organs require MORE ENERGY. Naturally, the body delivers CoQ10 to these areas because it will be delivered straight to our cell membranes not only for protection but also to the Mitochondria for ATP production.

• It’s a powerful anti-oxidant

• Protects against cellular damage

What is CoQ10 Commonly used for?

• Fatigue

• Anything to do with the heart and blood vessels

• Brain and nerve health

Supplementation

• Commonly found at Ubiquinone or Ubiquinol

• It is usually well tolerated at dosages between 30 – 200 mg.

• I suggest taking 100 mg 3x/day

Featured Supplements:

Food Rich in CoQ10

• Fresh Sardines

• Mackerel

• Tuna

• Beef

• Eggs

• Lamb

• Liver

• Peanuts

• Pork

• Broccoli

• Spinach

• Wheat Ger

• Whole Grains

A Dinner rich in CoQ10:

• 100% Grass Fed Beef

• Broccoli-Cauliflower mash

• Saute’ Spinach with garlic and onions

Grass Fed Beef

15-30 minutes

Directions

1. Place the following in a bowl:

• 2 Tbsp salt

• 1 Tbsp black pepper

• 1 Tbsp Paprika

• 2 garlic cloves crushed

• 1 Tbsp Fresh or Dried Rosemary

• ½ Tbsp crushed red chilly flakes

• ½ Tbsp Fresh or Dried Thyme

2. Mix ingredients well

3. Coat both sides of your steak with the rub and let it sit at room temperature while your prepare the other dishes and wait for your grill to get hot.

*I like to cook my steak on a Cast Iron Grill on the stove top.

Broccoli-Cauliflower Mash

15-20 minutes

This is a super easy alternative to potatoes and can be very delicious while meeting most dietary needs.

Ingredients

• 1 Head of Broccoli

• ¼ Head of Cauliflower (feeding a whole family? Consider using the entire Cauliflower)

• (For spices- I used 2 tsp of the steak rub)

or, If you don’t want to use the steak rub:

• 1 Tbsp Fresh Rosemary

• 1 Tbsp Fresh Thyme

• 1 tsp Salt

• ¼ tsp of pepper

Directions

1. Cut the Tree tops off the broccoli and cauliflower, away from their stalk

2. Place in a veggie steamer and steam until the vegetables are super soft and almost falling apart. ~15 minutes

3. Remove from hot water and place in pan (without the water)

4. Mash the veggies. You may add 1/4th cup of almond milk, coconut milk, or other milk of choice.

5. When you are finished mashing, sprinkle with a dash of salt, pepper, and fresh Rosemary, Thyme, and Paprika to compliment the flavor of the steak.

Saute’ Spinach with garlic and onions

10-15 minutes

While Beef is grilling and your broccoli and cauliflower are steaming, let’s prepare your spinach side. This won’t take very long so you will do this last.

Ingredients

• 4 cups of spinach/Kale

• 2-4 garlic cloves

• 1 whole yellow onion

• 1 red bell pepper for color

• 3 small mushrooms sliced

• 1 Lemon

(For spices- I used 2 ½ tsp of the steak rub)

• If you don’t want to use steak rub:

• 1 Tbsp Fresh or Dried Rosemary

• 1 Tbsp Fresh or Dried Thyme

• 1 ½ tsp of Paprika

• Salt and Pepper to taste

Instructions

1. Dice onion

2. Crush Garlic and set aside

3. Cut Bell Pepper into small cubes

4. Slice the mushrooms

5. Wash spinach leaves or other dark green leafy of choice and set aside

6. In a frying pan on low-medium heat, use 1-2 Tbsp of coconut oil and saute onions until soft. Add mushrooms and saute until the juices are released.

7. Add the bell pepper and garlic cloves and saute for 3 minutes.

8. Add in Dried or Fresh Rosemary, Thyme, Paprika and stir. Then add the spinach leaves and saute until the leaves turn bright green.

9. Once the spinach or dark green leafy has brightened in color, remove from heat and serve as soon as everything else is ready.

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