After much thought and consideration, I have decided to move on from this blog.  I have thoroughly enjoyed providing information and recipes to over 46,000 people from all over the globe (some locations were a mystery to me!).  The stories you have sent me of success and of your life-changing/saving experiences have been awe-inspiring and I know every moment given to this blog has been worth it.

 The time has come, however, for me to move forward and devote the time I spend on this blog, to other projects involving Health and Nutrition and I am excited about the new experiences.

I wanted to say thank you, to all of you who have been with me through this incredible journey.  I have learned so much.

You are welcome to follow me on to a new blog.  Much of the information, however, will be past posts from this blog, so it will be repetitive for some, but new info and recipes will also be added.  This will not be an eat-paleo-or-die blog, since I believe there's more to health and good nutrition than simply following the "Paleo" label, but info and recipes will follow my same convictions regarding eating real food.  Feel free to leave comments or shoot me an email with any questions you may have regarding your health/nutrition.

Thank you!

POISON of CHOICE 21 DAY CHALLENGE

PART I

Pick at least 1 and no more than 3 foods/beverage that is contributing to the decline of your health. These will be avoided for the first 21 days of November – completely. This will be a food/beverage that you know should be eliminated, but you justify/rationalize keeping.

PART II

Because health is much more than just the food we eat or don’t eat:  
Pick at least one and no more than 3 activities/habits that are contributing to the decline of your health. These could be things you need to eliminate OR ADD to your life. For example; not getting enough sleep due to lack of effort (ADD sleep to your weekly routine)…texting while driving (ELIMINATE during the Challenge!)….not showing up for running/rowing wods because you hate or are not good at running/rowing (ADD running/rowing at least 2x per week)…not spending enough time with family/eating dinner together due to work/TV/computer (do you really need this reminder??). These are just a few examples, they key in Part II is not only about eliminating the bad stuff, but also incorporating the good stuff – the kind of stuff that can enrich our life.

KEY FACTORS

Nutrition – We all know this is the foundation of everything we do. Get your nutrition dialed-in and everything else will improve (well, most everything). Not eating enough nutrient dense foods or eating too many unhealthy foods is problematic and you KNOW it - stop making excuses.

Sleep- This one is more important than you think. You should make this a priority in your life or you will have chronic health problems f-o-r-e-v-e-r.

Recovery- Whether your recovery comes in the form of a quiet walk with your dog/child/spouse, yoga, foam rolling, massage or taking an extra day off; if it’s not a part of your routine, your quality of health will suffer eventually.

You will have the best success by teaming up with one or more people.  Get your local affiliate/gym involved so you have the support of a community.  Keep a check on eachother, write down your goals and exchange the list with teammate(s) so he/she/they can help you stay on task.  This is about encouraging one another, not competing against one another!

Remember the previous post?  You want to avoid becoming part of the Season of Sugar statistics during the holidays!  If you just stumbled across this blog, start anytime....just START. Now.

Season of Sugar



Halloween is upon us, which means Thanksgiving and Christmas are looming, which also means we begin the perilous journey through the season of sugar.  There are alarming statistics out there that the average American can put on 5-10 pounds during the holiday season!  I like to think of those of us following a diet of REAL FOOD ONLY, as non-average - you with me here??

Let's not be part of that statistic.

Realistically, some (or many) of us will be attending holiday gatherings, office parties, family functions where the main focus of the celebration will be food - unfortunately, that food will be the exact source of the 5-10 pound weight gain.

In order to avoid being part of that statistic, here are a few tips to help navigate through the peril:

Halloween:  We are doing something different at our house this year - serving hot apple cider and 100% beef hot dogs.  For those that refuse to stray from tradition; purchase your Halloween candy at the very last minute, so you do not have temptation sitting on your counters or cupboards.  Alternatively, if there is such a thing, purchase candy that you do NOT like - this way, the temptation will not be an issue.  Take any leftover candy to work so everyone else can eat it.

Thanksgiving Meal:  Load up on your protein source first with a healthy dose of green salad and veggies that are not loaded with sugars, processed creams, etc.  If you're hosting the meal, make every delicious dish only with real food and make some gluten-free rolls/dessert - you will NOT regret that.  If you will be eating the meal elsewhere, why not bring one or two dishes that you have prepared and load up on the turkey and your own dish, that way, when dessert is being served, you can have a small piece without having had sabotaged yourself completely.  Better yet, make a gluten-free dessert to bring (and there are PLENTY of delicious ones)!

Christmas Meal:  Same rules apply here.  Whether attending or hosting your Christmas dinner, make a commitment to prepare healthy alternatives to the traditional menu items.  You would be surprised how delicious those meals can be and everyone will be happy to know they are eating clean, real food!

Parties:  Eating a full meal before heading to the party will alleviate much of the temptation to overindulge in unfavorable foods.  If you drink alcohol, have a glass of water prior to the alcoholic beverage.  If you are going to eat, choose good foods like shrimp cocktail and raw veggies.  Or, it's easy to bring a plate of appetizers for everyone to share - that way, you control ingredients. 

If you make a commitment to yourself (challenge your spouse/friend to do this with you - it helps!) and adhere to eating real foods the majority of the time through the Season of Sugar, you will still be able to enjoy those cheats without having to dig yourself out of a deep nutritional grave.  Don't make choices that will put you in the weight-gaining statistics!

Next post:  Beginning November 1st "Poison of Choice 21 Day Challenge".  Join us in committing to choices that will contribute to a healthy lifestyle.

Bacon-Wrapped Apricots



Mediterranean dried apricots are plump, pitted, whole, dried apricots that are delicious. These make great appetizers or an easy snack for kiddos after school (yes, they'll eat them....it's bacon..duh!).

Ingredients

28 Mediterranean dried apricots (7oz. package)

1 package nitrate/nitrite free bacon

coarse pepper

Cut bacon slices into thirds and wrap each apricot with the bacon slices, securing with toothpick. Place on a baking sheet lined with foil, leaving a small amount of room between each piece. Place sheet in oven and bake for approximately 15 minutes per side. Flip halfway through and sprinkle them with pepper. They’re finished cooking when the bacon is thoroughly cooked and slightly dark in spots.

**I've also made these with water chestnuts, which add a different texture, but equally as delicious. Cut water chestnuts in half crosswise, fold apricot around chestnut, wrap bacon slice around apricot; secure with toothpick and bake as directed.

Insulin Resistance and Autism Spectrum Disorders (ASD)

Autism and ASD are neurological disorders that have a strong but poorly understood genetic basis.  It surfaces in the first 3 years of life and affects the brain's normal development of social and communication skills.

Although a very active area of research, the precise cause is still unknown, but there seems to be a common suggestion that there are more than likely a combination of factors.

One area of interest has been diet - specifically the effects of gluten (wheat, rye and barley) and casein (milk, cheese and other dairy products).

A recent theory comes from Michael Stern, a Rice University biochemist, who believes the same processed foods that causes diabetes may also cause autism.  Stern also suggests that glucose tolerance in pregnant women may be a subject of more earnest interest in light of his findings.

Dr. Stern found a compelling connection between diabetes and autism's impaired glucose tolerance and hyperinsulinemia and states;  "It will be very easy for clinicians to test my hypothesis...they could do this by putting autistic children on low-carbohydrate diets that minimize insulin secretion and see if their symptoms improve." 

The same could be said for the gluten and casein theory.

Read more here.

This real-life testimonial is certainly remarkable as is this one.

Sources:

Pubmed

Science Daily/ Rice University (2011, October 19).

NCBI

Robbwolf.com



Chicken & Roasted Bell Pepper Avocado Cups

Avocado cups have been a favorite of mine lately.  I can mix up any leftover meat and veggie that's in my fridge and dump it into an avocado cup for a quick and easy lunch.  This recipe, however, produced such a great flavor, it was worth spending the effort with the added ingredients.  Pair it with some fruit or roasted veggie and you leave the table satisfied.

Ingredients

4 skinless chicken breasts (about 2 pounds total)

4 bay leaves

1 quart organic low sodium chicken broth or vegetable broth 

2 garlic cloves, finely chopped

1/2 cup unsalted, roasted nut of choice, finely chopped (I used hazelnuts)

1/2 large red onion, diced

1/2 a bunch asparagus, roasted and diced into small pieces**

1/4 cup fresh basil, chopped

1/4 cup fresh parsley chopped

2 roasted bell peppers (red or yellow peppers), skin removed and diced (recipe below or you can purchase roasted peppers in a jar)*

salt and pepper to taste

Mustard Herb Dressing:

1/3 cup fresh parsley, tightly packed

1/3 cup fresh basil, tightly packed

2 tablespoons apple cider vinegar

1 tablespoon gluten-free Dijon mustard

1 teaspoon minced garlic

1/4 teaspoon sea salt

1/4 cup extra-virgin olive oil

fresh ground pepper to taste

To Roast Bell Peppers:

Preheat oven to 450 degrees. Line a baking sheet with foil. Cut the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up. Bake peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time to cool and "sweat").

  Once they have cooled you will be able to peel the skins right off. In my opinion, I prefer to do this method rather than purchasing the roasted peppers in a jar.  If you're trying to save time, however, it's an option.

**To roast asparagus, toss asparagus in a little olive oil and season with a little salt and pepper. Roast in the 450 degree oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool before cutting into small pieces. I made extra asparagus to eat!

For Chicken Salad:

Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer. Add the chicken breasts to the pot. Return the broth to a simmer. Cover the pot. Turn off the heat. Let the chicken steep in the stock for 30 minutes to an hour.

While the chicken is cooking, chop the other ingredients - garlic, almonds, onion, asparagus, basil, parsley, roasted bell peppers - and add to a large bowl. Sprinkle with a little salt and pepper.

When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand. Mix the chicken pieces in with the rest of the ingredients.

To Make Dressing:

In the bowl of a food processor combine parsley, basil, apple cider vinegar, mustard, garlic, and salt. While food processor is running slowly add olive oil in a small drizzle. You may have to stop the food processor to scrape the sides. You want the mixture to come to a liquid consistency. Add fresh ground pepper to taste.

Add dressing to chicken salad and toss to combine.

At this point you can either chill it or serve at room temperature.  Take an avocado, remove pit, and place chicken salad in the inside. 

 Eat.

Smile.

Soy - Good or Bad?

Soy has been touted as the miracle health food for decades and once found only at health food stores, can now be found even at convenience stores! Soy is a common topic of inquiry when discussing nutrition and many ask the same question; "Is soy good or bad?".

 

Originally used for plastics in the early 1900's, soy wasn't considered a food product until World War II shortages, when it became necessary to find a way to create cheap protein.

 

Since then, the soy industry invested a lot of time and money to advertise soy as a health food and the marketing was quite successful; leading to the following statistics:

 

• 37% of Americans eat or drink soy products
• 85% believe soy food is healthy
• 70% believe soybean oil is good for them. 

Following, are some known, albeit not advertised facts about soy that might make one think twice about reaching for this health food:

• Soy is the second-most genetically modified crop in the U.S. (corn being #1) - that's 91% of soy grown!
• Soy is difficult for most people to digest due to the anti-nutrient properties (lectins, sapopins, protease inhibitors, phytates) that cannot be removed by soaking, sprouting, or slow cooking like other legumes.
• Soy contains phytoestrogens; which are known to interrupt endocrine function and has been linked to fertility problems, breast and thyroid cancer.
• Soy foods increase the body's requirement for vitamin D and B12.
• Soy contains substances that interfere with thyroid function.

But wait....what about all the soy consumed in Asia??

 

Great question! We are talking UNfermented soy products and this is the type of soy that is so pervasive in this country.

 

In the Asian culture, fermented, non-GMO soy products (natto, tempeh) have been enjoyed for centuries and people have reaped the health benefits without wreaking havoc in their bodies, unlike the unfermented and processed soy products we consume in this country.

 

Processed and unfermented products like soy milk, soy cheese, soy burgers, soy ice cream have crept into our kitchens, making us believe that it's all health food.

 

The health claims that have been touted about soy, seem to have been based on half-truths and meager facts by lumping the fermented soy with unfermented soy; when in reality, we're talking two entirely different foods with entirely different outcomes.

 

Next time you are grocery shopping, take a look at the ingredient list of dressings, baked goods, imitation foods, diet beverages, fast foods, and meal replacements. Any place that uses industrial-developed foods like schools, senior citizen centers and larger corporate cafeterias, will undoubtedly contain soy products in their food. 

 

Do all soy products carry the negative health effects?

No!

 

As mentioned earlier, soy CAN have great health benefits, as long as the soy is organic AND fermented. After a long fermentation process, the anti-nutrients that are predominant will be reduced, hence, the beneficial health properties become available to your digestion process.

 

Fermented soy includes:

 

Tempeh: fermented soybean cake that is firm and has a nutty, mushroom-like flavor.

Miso: fermented soybean paste that has a salty, buttery flavor (commonly used in Miso soup)

Natto: fermented soybean that has a strong, cheese-like flavor

(note: Tofu is not fermented)

 

Still believe soy is the miracle health food that has been marketed over the years?

 

Be kind to your health and the health of your family by educating yourself on what you eat - even if everyone around you believes it to be "good". Dig in and do some research.

 

You and your health are certainly worth it!

 

Sources:

Dr. Mercola

Weston A. Price Foundation

Natural Health Strategies

Dr. Meade

Mexican Chicken Lime Soup

Ingredients: 

2 tablespoons extra-virgin coconut oil

1 onion, finely chopped

6 cloves garlic, thinly sliced

6 organic, free range, skinless, boneless chicken thighs, cut into 1/2-inch pieces

2 canned chipotle chiles in adobo sauce, finely chopped, plus 2 tablespoons adobo sauce (read ingredients!)

6 cups low sodium, organic chicken broth
1 c carrots, chopped

1/2 cup chopped fresh cilantro

Juice of 2 limes

Salt and pepper

1 avocado, thinly sliced lengthwise or chopped

In a large saucepan, heat the oil over medium-high heat. Stir in the onion and garlic, lower the heat to medium and cook until the onion begins to brown, about 7 minutes. Increase the heat to high, push the vegetables to the side of the pan, add the chicken and cook, stirring, until golden, about 5 minutes. Stir in the carrots, chipotles and adobo sauce, then stir in the chicken broth. Lower the heat and simmer for 15 minutes.  Stir in the cilantro and lime juice; season with salt and pepper.  Pour soup into bowl and top with avocado.

Cereal & Yogurt Not a Breakfast of Champions

By now, we’ve all heard the statement “Breakfast is the most important meal” and we would all agree that it is important to make sure that breakfast is healthy…right? If you are eating a bowl of granola or muesli with skim milk (or 2%, 1%) with some orange juice or even a yogurt with some other brand of cereal, you are most likely not providing your body with the proper fuel to maximize fat loss and lean muscle gains and the reason might surprise you.

The breakfast foods mentioned above are grain and dairy-based carbohydrates that your gut and brain will only treat as sugar. Most of the packaged cereals are grain-based carbohydrates and none are considered sources of quality protein and fat (something our bodies need for optimal fat loss/lean muscle gain after a night of fasting). What about the “whole grain” variety, you may ask? The same applies, since they have been overly processed and require re-fortification of synthetic vitamins and minerals in order to be able to advertise the health claims on their boxes. Take a look at some of the nutrition labels: Raisin Bran vs Froot Loops – which do you think has a higher sugar content? If you said Froot Loops, you chose the wrong cereal.

If you are in the low-fat/non-fat yogurt group, know that although some may not have “added” sugar, the yogurt is essentially sugar to our body. Milk sugar is still a carbohydrate food that elicits the same response as if we were consuming sugar, and non-fat yogurts contain no fat to blunt the effects of the sugar response in the body – you are essentially just getting sugar. If you are bound and determined to eat yogurt, pick one that is organic, without the additives, preservatives, thickeners, flavorings and it absolutely should contain its natural milk fat.

Minimizing grain cereal in the mornings will do 2 things:

Our guts have a difficult time digesting those grains, so you will allow that gut to heal and become healthy, and, if you’re trying to lose weight, you will notice a pleasant side effect in terms of fat loss.

So what’s left for breakfast??

This one is easy if you open your options to more than only the breakfast foods mentioned above. When I eat breakfast, I know I am fueling my body for not only the day ahead, but also the workout I intend on doing.  I want to get the most efficient source of fuel that will not provide my body with a huge insulin surge.

I look for three things: 1.) a quality protein source, 2.) a vegetable and 3.) a good source of fat.

1.) This typically involves eggs from my backyard chickens and prepared any way, but I also have leftover chicken or beef from dinner. I also make breakfast muffins frequently on the weekends so I have an easy breakfast throughout the week that only needs re-heating.

2.) I want to make sure I get plenty of servings of vegetables in my day and if I only allow myself to have vegetables at lunch or dinner, I am shortchanging the amount of nutrients I get for my overall health (vegetables contain MORE fiber than cereal with none of the health issues!). Adding whatever vegetables I have in my fridge (I always stock up on veggies) to my eggs is an easy way. Or maybe I’ll munch on some roasted broccoli that was leftover from dinner as I prepare my breakfast, or open up the bag of mini carrots. Easy.

3.) We have to have fat (healthy source, of course!)! Fat does not make us fat and our body burns fat more efficiently if we provide it with a healthy source of fat each time we eat! Olive oil or coconut oil when we are scrambling our eggs or a side of avocado, a handful of nuts or seeds – all good!

Sometimes, feeding our bodies to be fat burning machines requires some work or preparation, but the pay offs are HUGE!

I challenge you to take just ONE week and eat something outside of the “breakfast cereal” box. I’m willing to bet your body will thank you and you might even notice some nice changes.

Grass-fed Beef & Vegetable Lettuce Cups

If you're like me, you enjoy spending time in the kitchen with your family, creating different recipes that do not require measuring spoons or cups - throwing in fistful's of fresh ingredients or eyeballing amounts are my preferred method. 

If you're on the opposite side of the spectrum and hardly step foot in the kitchen, turn it into a family activity and you will do three crucial things: teach your children that cooking can be fun, impart a vanishing yet very important lifelong skill and show them how delicious healthy cooking actually is.

  Although I'm not afraid to spend a ridiculous amount of time in the kitchen preparing delicious meals for my family, I love recipes that take minimum effort but produce maximum flavor. This one was easy enough to throw together as-is, but there are many different ways you can change the ingredients to suit your tastes.  I used grass-fed ground, but you can use chicken or turkey instead.  If you're not a pepper fan, use tomatoes or spinach and basil.  You can even throw in some finely chopped tubers (parsnips, rhutabaga, sweet potato).

4 tablespoons coconut oil

½ cup yellow onions, diced

½ cup green onions, chopped

½ cup red bell pepper, diced

½ cup yellow bell pepper, diced

½ cup carrots, shredded

2 cloves garlic, minced

1 pound grass-fed beef

2 teaspoons chili powder (optional)

2 to 3 tablespoons fresh parsley or cilantro

Salt and Pepper to taste

Lettuce leaves (such as Bibb), washed and dried

Additional toppings of choice: Avocado, Guacamole, Salsa, etc

Heat 2 tablespoon oil in a large skillet on medium heat. Add the onions, green onions, bell pepper, and carrots and cook until all are softened, about 2-4 minutes. Add the garlic and cook for an additional
minute.



While the vegetables are cooking heat another large skillet on medium heat and add one to two tablespoons of oil to coat the bottom of the pan (or, wait until the veggies are done and use the same pan).   Dump ground beef into the pan and sprinkle with chili powder (if desired - my young'uns do not like that kind of heat, so I omit). Cook the beef thoroughly and crumble into pieces. Once the beef is cooked, stir in vegetables and sprinkle with salt & pepper to taste (and more chili powder if desired).  Remove from heat and stir in parsley or cilantro (we like the flavor of cilantro).
To serve, place the beef vegetable mixture into lettuce cups and serve with toppings of choice. I used avocado or guacamole and some pico de gallo that I have one hand. 

Enjoy!

Cholesterol Myths

The dreaded word:  Cholesterol.

It's bad, right?  Whenever you hear someone talking of cholesterol, it's typically associated with the words heart disease or atherosclerosis.  Bad stuff, which means many people have a negative connotation when it relates to cholesterol.

The truth is cholesterol is vital to normal body function.  Produced by the liver, cholesterol exists in the outer layer of every cell in our body.  It is crucial in metabolizing fat soluble vitamins and essential in producing important hormones.

Below are some common misconceptions regarding cholesterol that may be surprising to many.  But if you do a little digging and a little research, you will learn to look beyond the marketing ploys and become informed on important cholesterol facts.

1.  Having high blood cholesterol causes atherosclerosis.

If high cholesterol produces atherosclerosis, then people with high cholesterol should have higher incidences of atherosclerosis than people with low cholesterol, right?  Not so.  Studies have shown there is no correlation between cholesterol levels in the blood and atherosclerosis in the vessels. Read here and here.

2.  Dietary cholesterol impacts blood cholesterol.

If a diet high in animal fat causes a rise in blood cholesterol, why do the Inuit's -Eskimos who eat predominantly seal meat, blubber and fat and almost completely devoid of greens, fruit and fiber - have very low blood cholesterol levels?  Or why some tribes in Africa - Samburu & Masai - who eat a couple of pounds of meat and 2 gallons of  raw cow's milk daily have lower blood cholesterol than the average American, who consumes halve the amount of animal fat (Samburu's cows are fatter!)?  Or shepherds in Somalia, who drink the equivalent of 1 pound of butter fat in camel's milk - about 60% energy from animal fat - still have low blood cholesterol levels.*

3.  High cholesterol causes heat attacks.

If that's the case, why is it that most people that have heart attacks, have low cholesterol?  Or why do 50% of people that have heart attacks were those that did not fall into the general risk factors for heart attack?  Read more here.

Need more?  Click here

*Mann GV, Shaffer RD, Sandstead HH. Cardiovascular disease in the Masai. Journal of Atherosclerosis Research

*Bulletin of the World Health Organization

Saba Strawberries and "Cream"

Nothing is as refreshing as a berry dessert.  This one can be made with any berry, but my favorite are  strawberries.  The secret ingredient, and one that is key to this delectable dessert, is a product called Saba Mitica.  Before there was balsamic vinegar, there was Saba.  Saba is a grape must reduction, made by cooking grapes and reducing them down to 50%.  In the ancient times, Saba was used as a sweetener.  These days, Saba is completely versatile and used for salad dressings or even marinades for roasts.  However, this one deserves to be used for something tastier - dessert!

Ingredients

Strawberries

Coconut milk

Saba (grape must reduction)**

Cinnamon
Chopped almonds, walnuts, pecans or other nut (optional)

Rinse and slice strawberries; place in individual sized bowls.  Pour desired coconut milk over strawberries, drizzle with some Saba and sprinkle with some cinnamon and nuts.

**You can purchase Saba Mitica at Caputo's Deli in Salt Lake.

photo courtesy of jensgonepaleo

Sun Dried Tomato Pesto



Pesto. Who doesn't like the flavors of pesto?? What I don't often like, is the excess of ingredients in the packaged pesto tubs, so I decided to make my own, except I used sun-dried tomatoes rather than letting basil receive all the glory. Don't get me wrong, I love basil pesto, but since I personally do not consume any dairy, I did not want to use the traditional parmesan that is included in basil pesto. Without the parmesan, however, the pesto is - to say the least - blah!

I was hoping that using sun-dried tomatoes - which are full of intense flavors - would add a sweetness that would not require unfavorable additions. This turned out so well, I drop a dollop of this pesto on just about everything I eat - from my scrambled eggs to my roasted chicken.

Ingredients:

1/2 c pine nuts or almonds (I have even used roasted hazelnuts - mmm)

3 cloves garlic

1/2 c sun dried tomatoes (in oil if you can, rehydrate per instructions if dried)

1/4 c fresh parsley

1/2 c fresh basil

1 tsp tomato paste

3/4 c extra virgin olive oil

Preheat oven to 400 degree.

Wrap your garlic cloves in a small piece of foil and drizzled some olive oil over them. Wrap tightly and place garlic and pine nuts on baking sheet. Roast for 6-8 minutes or until nicely toasted. Watch them closely - they will burn easily if not monitored and the flavor will be bitter.

Add roasted pine nuts, garlic and rest of ingredients (except olive oil) into food processor and blend. As the mixture blends, pour the olive oil slowly, until the mixture is of desired consistency.



Enjoy!

Hoison Sauce

One of the most delicious and easiest sauces to make without worrying about the health implications from sugar, soy and wheat.

Use this sauce when grilling chicken, beef or ribs.  Our favorite, however, is pouring it over a grassfed chuck roast in a crockpot and slow cooking all day - the flavors (and aromas) are incredible!

Ingredients

4 tblsp coconut aminos

2 tblsp almond butter

1 tblsp raw honey (completely optional)

2 tsp coconut vinegar

3 garlic cloves, minced

2 tsp sesame oil (or coconut oil)

1/8 tsp black pepper, freshly ground

Combine all ingredients in a bowl and mix.

Done.

Top 6 Reasons You Haven't Lost Weight

We've all heard it....

Losing weight equates to simply monitoring "calories in vs. calories out".  Or, increasing your workout duration and frequency.  Right?

Unfortunately, it's not that simple.  There are many misconceptions about losing weight and some of the information below may surprise you.

1.  Sleep
Probably the most misunderstood cause and effect when dealing with weight loss.  Lack of sleep will mess you up in terms of hormones.  Specifically cortisol (fat-storing hormone), leptin (the hormone that tells us when to stop eating) and ghrelin (hormone that stimulates appetite).  Not enough sleep will cause your body to wake up in a stressed state, leptin and ghrelin receptors will be elevated, triggering an increase in appetite.  You will be hungrier, have an increase in cravings and end up snacking needlessly or eating more frequently than necessary.

2.  Stress
We're not just talking mental stress; physical stress can be damaging to your health in ways you may not even realize.  Chronic levels of stress elevates cortisol (yep - again) which, in turn, creates havoc within our bodies - causing muscle breakdown, insulin resistance and increases in fat deposits.  Add on to this the unfortunate fact that many try to fight off stress by increasing exercise, and you set yourself up for a wreaked, broken down system that will, eventually, lead to more serious health issues.  We all have stress, learning to manage that stress will produce amazing results in your life.

3.  Emotional Eating
Just about everyone has been there, done that.  You're bored, you're in front of the computer screen or TV, you're stressed, tired, frustrated, upset....I could go on, but the fact is, during most of those times, you really aren't hungry (can you recognize real hunger?), you are simply reacting to a circumstance.  When that reaction is a regular part of your life, weight loss is elusive and, as a matter of fact, weight gain is on the doorstep. 
Make sure you are getting enough protein and healthy fats in your meals in order to avoid the reaction to circumstance.  Keeping those nutrients on the list of priorities in your meals/snacks will balance your hormones and enable you to handle those stresses more efficiently

4.  Dairy
For a good number of people, dairy stalls fat loss.  Just because you're not "officially" diagnosed as being lactose intolerant or having a dairy allergy, doesn't mean dairy does NOT do your body good.  Dairy is insulinogenic, meaning it stimulates insulin secretion in a BIG way.  Although many think lactose is the problem, it's not.  It's both the protein and carbs combined that cause the insulin load.  We're talking milk of all kinds, yogurt, cheese (uh-huh...cottage cheese also), including anything with whey and casein (yep, powders too).  Just how bad of an insulin load?  Worse than a piece of white bread! In the end, you will have to experiment yourself to see if dairy is causing you problems.  Eliminate it for 2-3 weeks and see. 

5.  You Think You're Eating Healthy, but....
The majority of your food comes from a box, can, bag, and package or contains more than 5 ingredients.  Your plate is full of carb-loaded, gut irritating noodles, your fridge is full of sugar-ladened yogurts, your cupboards contain processed, 20-ingredient cereals and you eat whole wheat bread because you think it's healthy.  Is this you?  This is not real food and it certainly isn't going to get you any closer to optimal health, as a matter of fact, with each bite of said foods, you are taking steps further from weight loss and taking steps closer to annual weight gain, metabolic syndrome and autoimmune disorders.
Disregard the claims on those packages and boxes - take control of your health and commit yourself to better health.

6.  Liquid Calories
Ahhh...the smoothies that are either purchased or made at home, the protein shakes that are consumed every morning because it's the most convenient way to get some protein on the way to work - easy breakfast (right?), or the bottle/mega-jug of soda/fruit juice that sits on your desk at work. All delicious to sip on and, aside from the soda, seemingly healthy. Or is it?
If we're talking weight loss and body composition, I have to give a resounding "NO!".
Think about the amount of fruit that goes into a smoothie - some have up to 5-6 servings! Let's say you make a smoothie at home and put in 1 banana, 1 c berries, 1/2 strawberries and perhaps some juice - would you eat all that fruit in one sitting?? That amount of liquid calories will create a greater insulin load when consumed. It makes it a heck of a lot easier to over-indulge in fruit when processed into a smoothie.
Protein shakes are essentially a dairy-based liquid protein substitute (remember the talk about dairy??). Now, that's not to say that protein shakes do not have a place in an athlete's diet - it can be very useful - but for most people (especially those that have weight/body composition issues), relying on a daily protein shake in place of real food/real protein will only hinder the weight loss process.
If you have a choice, choose to eat your food rather than drink it.

Kale, Bacon Omelet

Kale and bacon are a great combination in an omelet.  I prefer using kale over spinach because of the texture - crunchy over soggy - and when paired with the saltiness of bacon, the flavors are delicious. This recipe serves one - double, triple or quadruple as needed!

Ingredients:

a handful of kale leaves, cleaned and cut into small pieces

3 strips of pasture raised, uncured bacon

2 eggs (free range and at room temperature is ideal)

salt and pepper

avocado (optional)

salsa (optional)

Cook bacon, reserving the fat. Once the bacon is cooked and grease is patted off of the meat, crunch bacon into bits. Allow skillet to come back down a little in temperature.

Add kale to bacon fat in skillet (if your bacon comes from a free range pig, your fat source is great), and cook until just tender. you don’t want to over cook this. I also place a lid over kale while cooking - this helps to get it tender without burning.  Wait to add salt until kale is finished cooking or it will release too much water.

While kale cooks, beat the eggs and pepper in a small bowl.  Heat up large cast iron skillet with a little bacon grease spread on all cooking surfaces of skillet (yep, bacon grease from free range pigs - A-ok).  Once skillet is hot, but not smoking, add egg and tilt to coat pan with egg.  Allow to cook until center is just cooked and edges are crisped up a little. now is the time to sprinkle with salt if you prefer.  Loosen edges, add kale and half the bacon. Top with avocado slices, remainder of bacon and salsa. 

Roasted Hazlenut Spread

Ingredients:

1 lb raw hazelnuts

1 tblsp coconut crystals

3 tblsp unsweetened cocoa powder

Coconut oil

Pour hazelnuts on to a cookie sheet and bake in 375 degree oven for 10 minutes.  Skins will look cracked when they are done and there will be a nice roasted hazelnut aroma in the kitchen. 

 Remove from oven and allow to cool completely!  Once cooled, enlist the kiddos to "shuck" the hazelnut skins. 

The skins peel off easily but some will inevitably not come off - it's ok to leave those stubborn skins on, but peel as many as you can, since leaving all the skins on will give this spread a bit of a bitter taste.

Pour into food processor and grind for about 2-5 minutes, or until the mixture begins to clump (cookie dough consistency).

Add coconut crystals

 

and cocoa

Whirl for a few seconds until thoroughly incorporated.

Add coconut oil a wee bit at a time (1/2 teaspoon), until you have your preferred consistency.  If you add too much coconut oil too quickly, you will have a runny mess.

Pour into a container with a tight fitting lid and place in fridge.

Ghee - A Delight for the Taste Buds

What is Ghee?

Ghee is a delicious butter indulgence, without the digestive and health issues that come from regular butter. 

Ghee is clarified butter -  it is produced by heating butter until the milk solids and water are removed. Separating milk solids from the butterfat, removes lactose and protein (casein) - both being problematic to many.  Removing the water translates into a fuller, less-diluted butter flavor. Additionally, removing milk solids and water allows for a higher smoke point, which makes it a great choice for cooking at higher heats (as long as the ghee is of good quality). Ghee contains important fatty acids that can aid in tissue healing and repair and vitamin/mineral absorption.

Ok, so that's the good news, what's the bad news?

Although you can clarify butter yourself at home, the process may seem daunting enough that you may not want to attempt it; which means you should be prepared to pay the price.  For those of us more open to adventures in the kitchen, it's an amazing process (youtube - try it!).   Ghee can be expensive, it's true, but if you treat Ghee as you would...well...a treat, then you will be using it sparingly and enjoying the butter-on-steroids flavor like you wouldn't believe.

Scrambling eggs, sauteing shrimp and even spreading these crackers with delectably nutty-butter-flavored Ghee, is worth it.

Stir-fry veggies anyone?

Grilled Asparagus Bundle

In my opinion, a good quality prosciutto is similar to bacon in that it makes anything taste better.  Wrap it, stuff it, fry it or have it plain - it's delicious.
This one is so easy, it doesn't really require an explanation or even a recipe, but I realize there really are some of you that are meal-planning-cooking challenged and need all the guidance you can get.  No worries.

You can literally do this with any vegetable, trust me, but these are too good to miss.

Ingredients
asparagus spears (tough ends snapped off)
prosciutto (cut each slice into 3 long strips)
salt & pepper (optional)
coconut oil

Take one asparagus spear, wrap tightly with one prosciutto slice.  Repeat with all spears, place on baking tray, drizzle with oil and sprinkle with salt/pepper (prosciutto is salty enough for me that I omit the salt entirely).  Place spears on preheated grill, 5-6 minutes, turning once.

Yea...it's that easy - and if grilling isn't on your easy-as-falling-off-a-log list, then roast them on the baking sheet in a 350 oven for 15 minutes (or broil on high for 5-7 minutes).

These make for great appetizers or side dish.

Nightshades - Harmfully Edible?

The picture above depicts an incredibly healthy assortment of vegetables...right??

What could possibly be wrong with fresh tomatoes, eggplant, bell peppers, and potatoes?!

Perhaps nothing...IF you are in pristine health. On the other hand, if you are personally familiar with or suffer from arthritis, tendinitis, bursitis, periodontitis, allergies, gout, inflammatory bowel disease and any inflammatory condition, these seemingly innocuous vegetables called Nightshades, are probably causing you more problems than you realize.

Nightshades, which include tomatoes, potatoes (not sweet potatoes), peppers (bell, chili, habanero, jalapeno) contain high levels of toxic alkaloids such as solanine (a compound that is known to cause stiffness in muscles and joints) and tomatine (compound similar to solanine, that causes a huge immune response due to damage to cells). These alkaloids are the major culprit in the immune responses mentioned above - most especially arthritis.

Another unknown fact about Nightshades is the nicotine content (yes, n-i-c-o-t-i-n-e). Tomatoes and eggplants having the highest amount - just under tobacco. Although there is not a dispute on nicotine content in nightshades, there are differing opinions on the actual levels. However, for a person that has sensitivities to those alkaloids and, subsequently, dealing with health issues mentioned above, the exact amount makes no difference, since even the slightest amount has an impact on an already affected immune system. Nicotine compromises our body's ability to heal wounds - if you have an already compromised health issue, exposure to nightshades will keep the immune system chronically deficient. Here's another thought-provoking bit of info - for folks that are trying to quit smoking, it is suggested that nightshades are eliminated from the diet so as to exclude all nicotine exposure!

Interestingly enough, if nightshades were to be introduced in our food market at present time, those foods would not be allowed or approved due to nicotine levels.


Some other members of the nightshade family include goji berries, gooseberries cayenne and paprika.


Are ALL people affected by nightshades? Probably not, but I have read enough and seen some rather remarkable changes that lead me to believe that if someone is affected by inflammation and the immune responses mentioned above, it would be wise to eliminate nightshades from the diet completely for 30 days and then re-evaluate your condition and level of symptoms. It is advisable to re-introduce one nightshade at a time in order to keep track of any sensitivity (i.e., re-introduce tomatoes, wait 3-4 days and, if no symptoms arise, move on to the next nightshade. If you have a reaction/recurrence of symptoms, you will at least know which nightshade to avoid).


At worst, you will miss eating some tasty vegetables (salsa anyone?). At best, you could have a drastic reduction or elimination of pain/symptoms and living a better quality of life. In my book, the 30 days would be well worth it.

Read here and here for further information on arthritis and nightshades.