Archive for No Recipe Paleo Meals

Ketogenic Diets and Weight Loss; Keto Recipe

June 28, 2014 / / Comments Off on Ketogenic Diets and Weight Loss; Keto Recipe

I’ve had a few email questions this week about a comment I made in this post about Ketogenic Diets, it was about weight loss.  Here’s the quote that raised the questions: “If you’ve got a lot of Insulin Resistance, you’ll need to go Ketogenic,” .   

The questions can be summarized like this:  What’s a ketogenic diet?  Will it help me lose weight?

Here goes.   When we burn glucose ( sugar/carbs/pasta/bread/vegetables/fruit/etc), for fuel, that means that glucose goes into the cells “furnace” or mitochondria, and gets “burned” for energy. ( Geeks, I know I just skipped a bunch of steps..)  If you’ve been reading my blog or you’re into the whole sciencey world of metabolism, you know there’s several “negatives” about Sugar Burning.  Here’s a few ( no one has time for all of them.)

1) We need very little glucose to live/perform/grow, very little.  Our Normal blood sugar ( NOT JUST FASTING, BUT NORMAL), should be between 80 and 100.  ( Read this to know what I mean.)  The average daily intake of sugar in 2010 was 63 teaspoons a day; this doesn’t include the grains that become sugar in the body via digestion.  Obviously, we eat WAY more sugar/glucose than the body needs.

2) High blood sugar is Incredibly Damaging to our body.   Here’s a short list of what can happen:  brain tissue shrinks, blood becomes thick and sticky, the vasculature of our eyes, kidneys, feet, and hands narrows, our immune system is suppressed, proteins and fats become Glycated/Fried/Damaged, AND ALL FAT BURNING STOPS UNTIL LEVELS ARE NORMAL.

3) High Blood Sugar is met with corresponding High Insulin.  Insulin also wrecks havoc when there’s too much of it:  systemic inflammation, inhibition of cellular uptake of vitamins, minerals, and proteins; arterial wall damage, blood pressure increases, and HDL decreases.

You might have heard that our brain needs glucose to function.  And if you read Runner’s World, or listen to advice from 1980, you’ve heard that athlete’s need to carb load before a big workout.  Worse, you might think that AFTER a good workout, you actually DESERVE a carb load, or in the very least, you’ve created such a calorie deficit that you can take your carb load and crush it with your starving muscle cells.

If. Only.   It’s thinking like this that get’s a lot of us in trouble!

Here’s where a need for a ketogenic diet comes in.

Years of high blood sugar cause our muscle and liver cells to become damaged and sensitive ( in a bad, “get away from me” fashion) to Insulin.  (fyi,  Insulin attaches to Glucose/Sugar and tries to get it out of your blood and into your cells.)  This is called Insulin Resistance.   It’s the cells response to what’s basically an assault; they’re protecting themselves.  Insulin Resistance is a blanket term for a whole host of health issues that result when (1) our cells can’t absorb their needed nutrients, and (2) we have sustained, high, circulating levels of glucose and insulin.

Interestingly, the cells on the backs of our eyes, our kidney cells, and the cells of our extremities CAN’T say no.  That’s why in diabetics, they become so damaged.

Anyway, a Ketogenic Diet is a very high fat, moderate protein, low carb diet.  This has several positive effects, here’s a few:  (a) because blood sugar levels are low, there won’t be any further damage to cells from Glycation ( high blood sugar kind of “fries” a cell, like a grilled cheese sandwich – literally.) (b) because insulin is in low amounts, the Fat Burning Hormone GLUCAGON can be released from the pancreas ( Insulin and Glucagon are pretty much an “either/or” situation) and fat can be used for energy instead of just glucose  (c)  cells that have been assaulted by both the glucose and the insulin will start to reverse their
“get away from me” stance, and (1) nutrients will be allowed into the cells once again, and (2) blood levels of glucose and insulin will normalize.

What about your brain, will it starve if there’s not enough glucose?  Is ketosis dangerous? Or the whole exercise conundrum – who wants to bonk while we’re out on a run or lifting weights?

No, no, and won’t happen.  A ketogenic diet produces a substance called Ketones, and our cells LOOOVEEE ketones.  As a matter of fact, the heart and the brain work 25% MORE efficiently on ketones than on glucose, and ketones have NO bad side effects.  Our muscle cells THRIVE on ketones, and ketones have an ANTI-Inflammatory effect.  (They also have “anti-seizure” properties, which is why it’s a great diet for epileptics.) The anti-inflammatory effects helps counter the normal inflammation that occurs with exercise.

Go back to this sentence: “because insulin is in low amounts, the Fat Burning Hormone GLUCAGON can be released from the pancreas ( Insulin and Glucagon are pretty much an “either/or” situation) and fat can be used for energy instead of just glucose”.  

If we have Insulin Resistance, that means that the insulin levels in our blood is probably always high, despite what our blood sugar readings are.  That’s why blood sugar ISN’T always a good indication of your Insulin levels.  If you’re overweight and have belly fat and yet you don’t eat much and you exercise, that’s a good indication that you have Insulin Resistance.  Your body literally RESISTS burning body fat.  It’s actually more normal than not in todays world to have Insulin Resistance by middle age; for many today, even younger than middle age.   If you’re Insulin Resistant, you burn mostly Sugar.  A Ketogenic Diet can make you a Fat Burner.  ( Yep, you have to eat fat to burn fat. )

If this is the case, you need to reverse the Insulin Resistance by stopping the assault on your cells.  This happens when you lower your carbs, which causes less Insulin to be made and released by the pancreas.  You also need to WAY UP YOUR FAT intake, to heal cells ( all cell membranes are made of cholesterol and fatty acids), regulate your hormones, and stop the addictive voices in your brain.

Good fats, from butter, coconut oil, healthy meats, nuts/seeds, whole fat dairy, and good oils like MCT oil or olive oil, are incredibly nourishing, honestly, they’re loaded with nutrients that our body uses to heal, build, and repair.  Fats don’t make us fat; Sugar and Grains make us fat.  Wait, fats along with a ton of sugar and grains DO make us fat.  You can’t mix them, that’s a recipe for disaster.  Same with “bad” fats, like hydrogenated oils and too much inflammatory Omega 6s – disaster.

Wow, there’s more, but that’s enough info for today.  Let me leave you with a recipe that’s “ketogenic”, and DELICIOUS:brussels bacon  Brussels, Bacon, and Onions, cooked in plenty of Butter, sprinkled with Parm.

1) I melted 6 tablespoons of Kerrygold in the baking dish for 5 minutes, til liquid, and then added 1/4c of water

2) I chopped a giant bagful of brussels, then completely stirred/tossed them in the butter/water

3) I chopped 3 smallish red onions and mixed them in there too

4) added lots of Salt and Pepper, roasted at 400 for 30 minutes

5) on stove top, I cooked 6 slices of bacon that I cut with scissors first, til almost crisp

6) added them to the brussels, and continued baking for 5 more minutes, took out, topped with fresh grated parmesan.     Delicious!

Category: Carbs, Cooking, Fats, Hormones, ketosis, No Recipe Paleo Meals, Paleo Recipe, RWF, Sugar, Weight Loss / Tags: , , , , ,

Does a Fast Food Meal Here and There Hurt? Habits Are Everything!

May 10, 2014 / / Comments Off on Does a Fast Food Meal Here and There Hurt? Habits Are Everything!

Yea!  It appears my blog is fixed!  Thank you so much Sarah Albright of Web Designs by Sarah Albright:) She figured out a pretty big problem for me and I really, really appreciate it!

I’ve had some great questions this week from busy people about eating on the run.  (really, who’s not busy??)  I relate to this.  Work, kids, driving, that’s Real Life, right?   This is an area of stress and anxiety that Big Food has (successfully) spent a lot of time and money on.  Some of the messages:  ” If it looks real, it’s good for you.”  and   “A fast food meal or two during this busy time can be incredibly time saving and helpful. No harm done and your kids will LOVE you for this! “.  It’s an incredibly effective strategy because the message LET’S YOU OFF THE HOOK FOR COOKING.  This has made us sick and fat, and created a generation of kids who take more medications than anyone could have ever imagined.

So how do we manage to eat Real Whole Food when we’ve got work/kids/clubs/appointments/traffic/pets/etc?  We Plan Plan Plan Plan, and then Plan; stick to the plan, and make the smartest choices possible when we HAVE to eat on the run.  Here’s some solutions, but first, please take a look at the ingredient lists for 2 of the most popular fast food items IN THE WORLD.   Look at those ingredients and ask yourself,  “how could this NOT cause harm??”

mcdonaldsf9new2

There’s 7 oils, all of which are either hydrogenated or Omega 6 (cancer/disease/inflammation), artificial color, preservatives, and ANTI-FOAMING AGENT ( what the heck?);  here’s the ingredients in the SALT:  silicoaluminate( also called ALUMINUM SODIUM), dextrose ( SUGAR), and potassium iodide .  Umm.  That’s not really salt.

KFC boneless

 

 

 

Extra Crispy™ Boneless Chicken – White Meat
Skinless White Chicken Pieces, Potassium and Sodium Phosphates, Salt, Seasoning (Potassium Chloride, Rice Flour), Monosodium
Glutamate. Breaded With: Wheat Flour, Salt, Spices, Monosodium Glutamate, Leavening (Sodium Bicarbonate), Garlic Powder,
Natural Flavorings, Citric Acid, Maltodextrin, Sugar, Corn Syrup Solids, With Not More Than 2% Calcium Silicate Added as an Anti
Caking Agent.
Contains Wheat.

Gross.  Two sources of MSG, sugar, phosphates (good bye bone and kidneys), and “anti-caking agents”.  Don’t let yourself be fooled into thinking that a little bit of this can’t cause damage, because it can.

Want a Plan?  Sit down on Sunday with your schedule in front of you, note everything that both you and your kids have to do.  Plan accordingly.  When can you power cook batches of food?  When can you shop/chop/prep/baggy and freeze?  When do you need to pack for yourself, and your kids?  What needs to go on the grocery list so that happens? Are there evenings with multiple practices in a row that necessitate you stopping somewhere?  At least make it one of the less offensive Fast Foods, like Chipolte or Panera.  These meals aren’t even close to making Real Whole Food at home;  there’s always going to be a degree of Chemicals, Flour and Sugar that are unavoidable when eating out.  So just think of these as Emergency Options.  ( Kind of like my “Emergency Bras“, which is when I forget to pack a bra for after my gym shower, and need to immediately consult or train someone.  When this happens, I head to Walmart for a $10.00 Emergency Bra and put it on in the car.) ( I just realized I’m much more likely to forget to pack a bra or underwear than to ever forget to pack a lunch and water bottles!)

About the Emergency Options:  emergency’s don’t happen every day.  Things that happen every day are HABITS.  There really aren’t that many emergency’s in most of our lives, percentage-wise.  Really, there’s very few surprises day to day, and I’m a working mom of 4, one of whom’s an Epileptic who surprised us a few times a month:  “Surprise, I’m about to have a seizure.  The day needs to change right now.”    95% of our days STILL aren’t a surprise with even that scenario.  *** ( to my friends whose children have issues much, much, worse than mine, your days do contain more surprises; focus on your health and energy as much as you can.)

Worried because living life by the seat of your pants is your norm?  You were brought up that way or have nurtured those habits for years?  Just because you’re an adult and haven’t established these Planning Habits yet, doesn’t mean you can’t.  You can.  Everyone can Create and Establish Good Habits.  Initially, this’ll cause some stress, because we’re forcing ourselves to take actions that are better for us in the LONG TERM than the SHORT TERM.  The other day I was at a lecture called “Solutions for The Overactive Brain”, the neurologist giving the talk said that our BRAIN DOESN’T WANT TO DO WHAT’S BEST FOR US, IT WANTS TO DO WHAT’S EASIEST FOR US.  Wow.  I can’t stop thinking about that.

The stress we feel when we commit to living our life according to what’s best LONG TERM depends on HOW MUCH PRACTICE WE’VE HAD DOING THAT.  Parents!!  It’s really important that we teach our kids boundaries and self control. Apparently, those skills are muscles in the brain, and they’re stronger with use.  However, just like any muscle, they can be built any time with focus and effort.

One last tip for eating on the run:  it doesn’t have to be special or delicious, it just needs to supply nutrients.  Turkey/cheese roll ups, bags of nuts, fruit and nut butters, hard boiled eggs, chunks of cheese and fruit, celery and pb and raisins, leftovers in a tupperware, heat up a good sausage or one of the new hotdogs that aren’t full of disgusting ingredients.  Tell your kids that you’re packing because eating out is too expensive.  When I said, ” We don’t have the money to eat out”  that was rarely met with resistance.  If I  said “pack your dinner for after soccer because after that so and so has gymnastics and we’re not stopping at McDonalds because it’s gross”, now that was met with resistance (whining, begging, arguing).   (ps – Macy, you’re not really just “so and so ” to me, you’re much more than that honey.)

A long term result?  I have 4 kids who hate fast food, and are great about throwing little baggies in their back packs for long days.  They also pack their own water bottles.  It’s a habit they were trained in, and it’s never too late to develop habits.

What have I been eating lately?  Here’s a smoothie, a lunch salad, and a dinner:

Smoothie: Raw Keifer/blueberries/carob/stevia/avocado/spinach/raw egg/cinnamon/ginger/rose hips/hemp seeds, topped with coconut

breakfast smoothie and waters

 

 

 

 

 

Packed Salad for Car Lunch:  greens/broccoli sprouts/whole shredded beet and carrot/salmon/gouda/walnut oil and balsamic

salmon salad

 

 

 

 

 

Dinner:  brussels/onion/leeks/garlic/cabbage/bacon/lots of butter, herbs, and salt – this freezes and re-heats GREAT, and tastes good cold!

brussels bacon

 

 

 

 

 

I get asked for recipes often.  I NEVER use a recipe.  Half the time I use my hand to measure the spices and herbs.  Real Whole Food tastes delicious so you can’t go wrong with it.  If cooking is stressful, start with recipe books or sites, build up your skills and confidence, and go from there.  Start simple!  Don’t make recipes with 17 ingredients because your stress ( and cortisol) will go through the roof ( hello belly fat!).  Set up a podcast, or TV, or talk on the phone with an ear piece (not wireless – those EMFs are horrible for us!), because multi-tasking does work sometimes:)  You can do this! You can become healthier, thinner, and more energetic, and you can instill good habits in your kids.  We have Power, we just need to use it!

 

Category: Cooking, Looks Healthy But Isn't, Mind/Body, No Recipe Paleo Meals, Question of the Week, RWF, Smoothie of Day, Uncategorized / Tags: , , , , , , , , , , ,

Food: The Good (my Green Smoothie), The Bad(Balance Bar), and The Ugly(Quaker Oats Bar)

April 11, 2014 / / Comments Off on Food: The Good (my Green Smoothie), The Bad(Balance Bar), and The Ugly(Quaker Oats Bar)

I met with a nutrition client this week and our main discussion was gut issues, as in, she has Major Bloat every day, has for years, and it’s affecting her life.  Not a surprise, Bloat is epidemic;  these outward symptoms ( bloat, skin problems, heart burn, allergies, etc) are SIGNALS from our body that “all is not well” inside.  Everyone, listen to your body when it talks to you – seriously, it’s important.

The average disease, from cancer to diabetes to heart disease to an auto-immune condition, takes about 20 years to manifest.  Usually, those 20 years are spent taking either OTC medications to suppress the symptoms, or prescribed medications to suppress the symptoms.  Taking medications for your symptoms allows the REASON for the symptoms to continue on quietly, plus, you get to accumulate all those medication side effects ( for example, Tylenol – #1 cause of liver failure in the US)  Don’t let that be you; the temptation to quickly suppress symptoms so you can continue unbothered is very strong, but the end result of that is never good.

Back to Tina.  This case was easy, she’s a new client, just diving into Real Whole Foods, and she eats a lot of “bars”.  Oh, the lure of the Bar…..  I’ve been there.  Sometimes I still miss my bars…. even though they made my stomach bloat to about a 5 / 6 month pregnant roundness every afternoon.  Actually, that was the bars plus the whole box of Kashi I used to eat in 2 days.  In addition to the Bloat, was excessive farting – which never happens any more Thank God!  ( my family Thanks God too.)

I keep digressing, bars bars bars.  Bars have an undeserved healthy reputation, after all, the weight lifting/fitness industry created them.  Zero Carbs, or Zero Fat, Tastes Like A Snickers!!!!  What’s not to love?  The ingredients – pure poison!

Here’s some of the ingredients for a Carmel Nut Blast Balance Bar: soy protein isolate, fructose, glucose syrup, sugar,fractionated palm kernel oil, maltodextrin, soy lecithin, carrageenan,  artificial colors, artificial flavors, glycerine, soybean oil, and dextrose.  After that there’s a whole slew of synthetic vitamins made in China.  Sound like a solid food for building a healthy body? Not.  Something to pack in your kid’s lunch box so that their brain will focus well?  This is “anti-brain function” food!

What about the Doctors Carb Rite Bar, it has the word Doctors in it, so maybe it’s good?  Nope.  Here’s some of the ingredients:  isolated soy protein, maltitol ( several times), sugar free white coating, hydrogenated palm kernel oil, maltitol syrup, polydextrose, lecithin, natural flavors, and glycerine.  Bring on the Bloat.

Let me finish with Quaker Oats Granola Bites, Chocolate Flavor: WHOLE GRAIN ROLLED OATS, WHOLE GRAIN PUFFED CEREAL (WHOLE GRAIN WHITE CORN, WHOLE GRAIN OAT FLOUR, WHOLE WHEAT FLOUR, WHOLE GRAIN BROWN RICE FLOUR, SUGAR, CALCIUM CARBONATE, SALT, BHT [A PRESERVATIVE]), SUGAR, PARTIALLY HYDROGENATED PALM KERNEL AND PALM OIL*, NONFAT DRY MILK, HIGH FRUCTOSE CORN SYRUP, POLYDEXTROSE, SOYBEAN OIL, DRIED WHOLE MILK, SOY LECITHIN, COCOA, COCOA PROCESSED WITH ALKALI, MOLASSES, HONEY, SODIUM BICARBONATE, NATURAL AND ARTIFICIAL FLAVORS.   This is gross, just like the first two.  They’re all candy bars loaded with artificial and real sugars, grains, and chemicals.  I made this the “ugly” bar because it’s so obviously marketed to kids, so this isn’t just a “diet” gimmick, this bar is supposed to make you believe it tastes like candy but actually has health benefits for your child; in other words, feel good about letting them eat this.  Oh please.

They’re all created in labs by brilliant food scientists who want to addict us, and advertised by brilliant marketing executives who know how to appeal to us.  These fake foods will always cause harm and disease for our body, always.

What to do?  Eat Real Whole Foods.  Need something fast for your kids?  Buy nuts, dried fruit, and dark chocolate chips in the bulk bins and throw together your own mixes.  Make a big batch of homemade cookies or bars, cut up, baggy up, and freeze. Fruit/celery and nut butters; meat and cheese. ( It’s not complicated, just a different way of thinking.) Are there any good bars on the shelves?  Oh yeah! Read the labels and find ingredient lists that contain ONLY Real Whole Foods, like nuts and seeds. If there’s words you can’t pronounce, don’t buy it.  Plan, shop, cook, and pack.  You can do this, honest.

smoothie411On a different note, I get asked about my morning smoothies a lot, so I’m going to post them for the next couple of weeks.  Here’s this mornings:   Raw Milk Keifer, chia seeds, frozen avocado, frozen banana, frozen chard/dandelion greens, carob powder, raw egg, gelatin ( Great Lakes brand), spirulina, ginger, nutmeg, and coconut flakes, and *** something new I just learned last night is great for the liver:  carrot seed oil!!   Have I told you I’m really into Essential Oils?  I’ve been using the Carrot Seed Oil ( along with several others) on my face…wrinkle prevention.  This morning, it’s in our smoothies.

Hey, don’t forget, guest post by Mark coming this Sunday.  He’s turning 50 on Saturday, and he’s promised me he’d write a post on how to stay fit, energetic, and full of Testosterone despite 80 hour work weeks and long commutes.  And being old enough to get an AARP card!

Category: Food Additives, Looks Healthy But Isn't, No Recipe Paleo Meals, RWF, Uncategorized / Tags: , , , , , ,

Got Bloat? You Shouldn’t. Food Ideas:) Success Story!

March 14, 2014 / / Comments Off on Got Bloat? You Shouldn’t. Food Ideas:) Success Story!

Got Bloat? Reflux? Gerd? Ever heard of SIBO, or Small Intestinal Bacterial Overgrowth?   You know how I say that Stomach Problems Aren’t Normal, and if you’ve got bloat/gas/cramps/reflux/constipation, don’t medicate it, FIX IT?  That’s because these symptoms are the beginning of and signs of much bigger problems: leaky gut, migraines, auto-immune conditions, decreased immune function, obesity, skin problems, etc etc.  If your digestion’s off, you’re in trouble, and it’s not because you’re deficient in antacid.

Not ENOUGH stomach acid is the problem for most people, and it becomes too low because it’s effected by so many things:  birth control pills, pain meds, OTC meds and prescription meds, obviously Antacids, chlorine/fluorine in municipal water, STRESS/CORTISOL, and sugar/refined flours/chemicals in foods.  Mess with the pH of the stomach, and all downstream gut function is compromised.

One thing that can happen is the Small Intestine, (which should hold anywhere from zero to a “few bacteria”/up to a million), develops an OVERGROWTH of normal bacteria ( not necessarily the bad stuff,  although they can and do proliferate if there’s insufficient acid to kill them). Another possibility? Studies show that LARGE INTESTINE bacteria (which numbers about 100 TRILLION) can migrate UP to the small intestine.  AHH!!  Not good, they don’t belong there.   Why would they do that?  The pH environment is off, so undigested and slow digesting carbs/sugars are not being absorbed properly in the small intestine. They call to those Large Intestine bacteria like cookies call to you.  Eat me eat me… How do you know if this is happening?

BLOAT’s a big sign.  There should be NO fermentation that causes bloat/gas/pain/cramping in the small intestine.  The small intestine is for digestion and absorption.   Fermentation is ONLY supposed to happen in the Large Intestine, which was set up and designed for it.

If you’ve got any of these stomach issues going on, and you follow the advice to “eat more fiber”, you’re probably NOT noticing any improvement.  The fibers (there’s several types), which are undigested/hard to digest Carbs, are just feeding that Small Bowel Overgrowth. On the other hand, if everything’s NORMAL, fiberous foods and slow digesting carbs shouldn’t bother you.

What about constipation, could that be a result of SIBO?  Yep.  MMS stands for Migrating Motor Complex, that’s contractions in our intestines that move food and SWEEP THE AREA CLEAN OF THINGS THAT DON’T BELONG.  MMS is impaired by Stress/Cortisol and eating too often.  Do either of those ever happen to you?

If you’ve got Bloat/Cramps/Reflux/Diarrhea/Constipation/GERD, you need to Heal and Seal your gut.  It’s not difficult, but it can take a while to normalize and repair damage, months. Your body wants to return to normal though, so you’ve got that on your side.

Changing the subject, how about No Recipe Food Ideas, with pictures?

stuffpotatThis first picture is Stuffed Potatoes:  bake the potatoes for an hour, scoop out the insides and mix with bacon, butter, cheese, broccoli, and broth or milk, rebake for 15 minutes.  Kids love this one!

Next is a mix of Broth, Sausage, Onions, Carrots, andpotstove Brussels, tons of herbs, salt, and pepper.  No Recipe, no measurements.

Last is a meal I made for Shelby after a late practice (wet fields, everyone’s sharing the gyms), of chicken sausage, roasted potatoes (from a previous meal, frozen), and broccoli (frozen), that I just cooked fast shellatein a pan with coconut oil.

Cooking’s not Rocket Science, but it can take practice to get in the Mind Set of always having ingredients on hand, scheduling the time, and planning.

Let me leave you with a Motivating Success Story and the phrase, ” Your body is a Chemistry Set, not a Math Equation”:

Hey Debbie, I would like to thank you for introducing Paleo to my life. Today officially I have lost 10 lbs since your Paleo Christmas party. My husband lost more than 20 lbs and he doesn’t even work out !
So thank you very much! Xoxoxoxo

 

Category: Cooking, No Recipe Paleo Meals, RWF, Success Story / Tags: , , ,

Bloat; Leaky Gut; Hamburger Helper; A Recipe

March 3, 2014 / / Comments Off on Bloat; Leaky Gut; Hamburger Helper; A Recipe

stomach problemsWho struggles with:  bloat, gas, indigestion, diarrhea, constipation, IBS, reflux or GERD?  Statistically, at least half of you; actually, since you all are health seekers, I bet more than that.  Please read this, because your gut issues are EARLY WARNING SIGNS THAT SHOULDN’T BE IGNORED.

What I mean by that is if you’ve had any of those conditions long enough, other conditions will arise: headaches, depression, thyroid issues, rheumatoid arthritis / auto immune disorders, fatigue, skin problems, allergies, IBS, Crohn’s, colitis, even autism and behavior disorders.  Seriously.  It’s a big deal, and band-aiding your symptoms with anti-gas/anti-pain/anti-acid medications will absolutely set you up for disaster down the road.

Hippocrates said, ” all disease begins in the gut.”  Science has proven him to be completely correct.

Let me stop here for a second:  suppressing symptoms with medications, instead of solving the reason for the symptom, is not a good idea, ever.  Unfortunately, that “brain washing” I talk about comes into play here:  got a headache, take a pill, got a stomach ache, take a pill, something hurts, take a pill, feel sad/down/anxious, take a pill.   For all of you who take pills, ASK YOURSELF, HAVE THEY RESOLVED YOUR PROBLEMS?  OR ARE THOSE PILLS JUST A REGULAR PART OF YOUR LIFE NOW AS YOU TRY TO SUPPRESS YOUR BODIES CALLS FOR HELP DAY AFTER DAY AFTER DAY?

Back to the gut, here’s a little 411:  all those gut symptoms I listed above are NOT NORMAL.  They shouldn’t happen in a well functioning gut, but that doesn’t mean you need medication.  It’s a sign that your food isn’t digesting quickly or well enough. You can fix that without medications.  Gut medications have serious CONSEQUENCES; pull out your sheet from the pharmacist, or look in / on the box, and you’ll be able to read all about them.  Note this:  6 to 8 weeks is the MAXIMUM amount of time the FDA says ANYONE should be on most gut meds.  That’s because of the damage they cause.  It’s not hypothetical, and that damage won’t just happen to other people, it will happen to you.

What’s the first issue to address?  Your stomach isn’t acid enough. God made our stomach to be incredibly acidic.  Acid kills virus, bacteria, parasites, yeast, and pathogens; acid starts the initial break down of protein and fats; and it triggers the correct steps for the rest of the “southern digestion” in the small and large intestine.  Reduce your acid, and you inhibit all this, and create a gut condition ripe for problems.

There’s a great book by Dr. Jonathan Wright called Why Stomach Acid is Good For You, it’s awesome, and I wish everyone would read it.  If you want the short version, here’s a You Tube of Dr. Wright explaining it in 9 minutes.

There’s some simple tricks to acidify your stomach BACK TO NORMAL, which would hasten your digestion and allow for the proper digestive path to be followed.

What reduces acid, or actually, what suppresses acid production in the gut?  Many prescription and OTC drugs, stress, simple sugars/flours, phosphoric acid from sodas and drinks, certain chemicals in foods, and again: stress or more specifically, the hormone Cortisol.  Imagine the damage we’ve done to our gut after years and years of the Standard American Diet (SAD) and the pills we’ve used to conceal the symptoms.

The second issue to address with bloat, gas, reflux, constipation, diarrhea, and GERD, is the “consequence” issue; or what happens after you’ve had this condition for years.  This was me.  I started having BLOAT in my mid thirties.  I thought it was because I ate so healthy (pounds of fiber cereal, fiber breads, and fruits and vegetables).  I thought my bloat/gas/pain was actually an outward sign of my healthiness!!  I developed really bad asthma and had blood clots in my late thirties.  I took several meds for the asthma, but when the blood clots happened, that was a wake up call.  I wasn’t going on blood thinners, and I made the connection between the two conditions:  they were both “inflammatory” conditions.  I made no connection to my gut at this point whatsoever; but there was.

When you have Bloat/Gas/Reflux/GERD etc, that means you have Low Stomach Acid.  Low Stomach Acid means your food isn’t digesting properly down to the little tiny molecules that absorb through the small intestine wall into the blood stream.  Not only does that make you nutrient deficient, but big proteins (as opposed to tiny amino acids), break through the intestine wall and create “leaky gut“, aka Intestinal Permeability.  Now that you have holes in your gut lining, bacteria and virus that didn’t get killed ( because you don’t have enough stomach acid), and metabolic waste products, ALL OF WHICH SHOULD BE CONFINED TO YOUR GUT, and these big protein chains, “leak out” through the holes, into the bloodstream, where your Immune System sees them and ATTACKS THEM LIKE THE FOREIGN INVADERS THAT THEY ARE.  This should be good, right?  Wrong.

Keep eating the SAD, keep taking the drugs, and the holes stay open, because you’re perpetuating the situation.  INFLAMMATION IS DEVELOPING AND BUILDING as the Immune System stays on ‘over drive’.  Pretty soon, it’s attacking other proteins that “mimic” or resemble the big proteins; proteins in your Lungs, your Thyroid, your Heart, Your Joints, your Brain.  Remember, there’s plenty of proteins in those organs because the body is built from proteins and fats.

My point:  if you have Gut Issues, resolve the cause, don’t try to cover the symptoms.  If you have the Resultant Damage from years of gut issues (crohns,colitis, …), you’re going to have to “heal and seal” your gut if you want Real Healing and Improvement.  How long will this take?  I don’t know, from weeks to months, it depends on the damage you’ve done and how hard you work; but everyone can heal.

Everyone has the power to feel energetic, clear thinking, positive, and healthy, but only if you’re ready to commit to a different path.  If you’re struggling mentally and physically, all you have to do is look backwards and make an honest assessment of what you’ve done to get there. You don’t need to be a rocket scientist to figure it out, you just need to turn off the brain washing and really focus on making that serious connection between what we put in our mouth to our mind and body.  The food we eat becomes us. The food we eat becomes us.  The food we eat becomes us.  hamburgerhelper chicken

box coverLet’s look at another very SAD food product, Chicken Helper, Crispy Ranch Chicken.  Betty Crocker’s/General Mills market shares are down a little, they’ve taken a hit from Kraft’s Mac N Cheese Skillet dinners and frozen food items.  Still, the Hamburger Helper line sells around (2010) $350 Million A Year.

A serving size is one third of a cup. Does anyone eat a third of a cup of food for dinner?  Anyway, a THIRD OF A CUP is 350 calories of crappy fats, crappy carbs, and crappy chemicals.  Cancer in a box!

uncooked roastInstead of falling prey to food products like this, do the Real Whole Food thing, here’s some ideas:  Slow cook a roast for 24 hours:  salt/pepper/herb it; wrap it in a couple layers of aluminum foil, put it in the over at 180*, 24/25 hours before you want to eat it, and DON’T LOOK AT IT.  When it’s done, pull it out finished lamband shred it with two forks.  Keep some in the fridge for the week, and freeze the rest, flat, in freezer bags. Here’s the before and after pictures of a lamb roast I just did.  It was about as big as a loaf of fat bread.

Next, in a big frying pan, put in some broth OR butter and water, and cook onions, broccoli and carrots; or cook a bag of frozen vegetables.  Bake a few whole potatoes in the oven for an hour at 425.  Dinner’s done without a lot of effort.

We are the end result of what we put in our mouth.  What we eat matters.  Take the action steps necessary to be healthy and whole.  Eat Real Whole Food, and remember, focus on your health and your weight issues will resolve.

Category: Cooking, Fats, Food Additives, No Recipe Paleo Meals, RWF / Tags: , , , , , , , , , , , , , , , ,

Meal Ideas, Food Pics, and Butter Facts

February 8, 2014 / / Comments Off on Meal Ideas, Food Pics, and Butter Facts

How bout some Fun Facts about Butter before I show more Food Pictures?  Good butter is definitely a “Real Whole Food”, one that’s been used by traditional, healthy cultures for thousands of years.  Between 1920 and 1960, heart disease skyrocketed to the number one cause of death in the U.S.  Butter consumption, between 1920 and 1960, plummeted from 18 lbs per person, per year, to 4 lbs per person, per year.  Look at those numbers again and ask yourself where our Health Gurus got the idea that Butter is Bad, and a cause of heart disease.

Butter is loaded with the fat-soluble vitamins, A,D, E, and K, in their most usable and absorbable forms.  These vitamins support the Thyroid gland, the Heart, the Immune System, and several other places in our body.  Vitamin A and D are critical for the absorption of calcium, and vitamin K2 (which the cows make in their stomachs from the K1 in grass) is critical for making sure the calcium goes into the bones and teeth, where it belongs, and not in the arteries, the eyes, the joints, etc, where calcium doesn’t belong.  Butter’s a good source of iodine; it also contains short and medium chain fatty acids that have strong anti-bacterial/anti-viral properties.

Butter from cows raised on grass is much more nutrient dense than butter from grain fed cows.  Interestingly, the vitamin D levels in the butterfat are actually reflective of how much sunlight the cows get, just like us!

And finally, butter doesn’t make you gain weight.  Your body uses and utilizes the nutrients (all the fats and vitamins) butter provides.  Any spare tires around your middle are usually the result of grains, hydrogenated oils, excess sugar, and chemicals masquerading as food products.   Your body USES the nutrients from Real Whole Food to build and to repair.

That said, we eat a lot of butter in this house, mostly Kerry Gold, and sometimes I make it from cream I get at my dairy.  Want to make vegetables taste great?  Add butter.  Even the pickiest eater will cave.

Ready to switch gears to Food Ideas:  here’s some meals from the past couple of days:

smoothie ingredTo the left: ingredients that went into a morning smoothie:  whole, raw milk; egg yolks and an egg, frozen spinach, frozen bananas, frozen cranberries, chia seeds, clove oil, cinnamon and nutmeg, frozen avocado chunks, frozen shredded ginger, cocoa powder, and stevia (which I forgot to put in the picture).frozen fruit

I always use frozen fruit and frozen greens instead of ice.  Here’s a pic: frozen oranges, bananas, blueberries, and cranberries.

chicken lunchOver to the left is one of my lunches:  left over chicken, carrots, brussels, onions, with sea kelp flakes and a plop of fermented beets that I got at Wegmans in the “healthy aisle”.  Got to get in your bacteria!

Here’s some peanut butter/almond butter cookies, the basic pb cookiesrecipe is from Elana’s Pantry, but I’ve messed with it.  I only use butter in cookies, even when it calls for coconut oil, bc I like the taste better.  I doubled the recipe, and used half chunky peanut butter and half chunky almond butter. And where she uses honey, I use Swerve – I LOVE that stuff!

Okay, I’m going to throw out something some of you may think is weird, and I’ve debated about disclosing this, but the last picture is my crock of Kombucha.  If you’re not already drinking it, surely you’ve seen bottles of Kombucha in the store?  It’s fermented tea, and to ferment, it needs bacteria, actually, it needs kombuchaa SCOBY which means Symbiotic Culture of Bacteria and Yeast.  That’s what the yucky thing on top it.  Before you think that’s going to far, know this, we have over 100 TRILLION bacteria cells in our body. We’re supposed to have 3-5 POUNDS of bacteria just in our colon alone (party trivia fact)!  Current science has shown that we’ve really done an awful job maintaining and nurturing our bacterial “Micro-biome”, and we’re paying for in weak immune systems, mental problems, heart disease, skin issues, and I could go on and on.  Know this:  we need as much good bacteria as we can get, and homemade Kombucha is a traditional food/drink that’s been used since 212BC to do just that.

That’s it for now.  You can see why I don’t get hungry between meals, I eat too much fat and too many nutrients for that to happen.  Eating Real Whole Food everyday can be challenging at first if you’ve had years of fast, easy, thoughtless Processed Food.  Honestly though, a few weeks of effort in planning, shopping, cooking and packing, and it’s not an effort anymore, it’s a habit.  You’ll think differently, and what starts as hard becomes easy and normal.  I promise.  Nurture your body, give it what it needs to be healthy, to feel energetic, to stay well.  Your weight will normalize, your moods will stabilize, you’ll be stronger, less prone to illness, and if you start cooking for your family, your children will reap those same benefits.  Our body is made from trillions of cells that get made out of the foods we eat.  It matters what those foods are.  Be a Real Whole Foodie.

Category: Cooking, Fats, No Recipe Paleo Meals, Paleo Recipe, RWF / Tags: , , , , ,

Food Wisdom and Pictures!

February 5, 2014 / / Comments Off on Food Wisdom and Pictures!

Ready for a little piece of Food Wisdom and some more pictures this week?  Here’s the wisdom:  Real Food is so good, that you don’t even need recipes.  You can just throw a bunch of your favorite foods together in a pan or a pot, and end up with something delicious.  It’s honestly not hard.

I’ve said before that the Food Channel, the cooking shows, the food magazines, and the food blogs – as much as I love them – give the FALSE impression that making meals must be complicated;  something to be undertaken only if you’ve got formal training or years of experience. Not True. Not True!

Think I’m wrong because you feel uncomfortable in the kitchen?  That’s just mental.  Your kids feel uncomfortable when they first start learning math, or how to read, but anything done daily becomes very normal.  You should be cooking daily if you want to see improvements to your health, your weight, and your moods ( and your kids health, weight, and mood).  Real Whole Food has the power to change you for the better; crappy processed food does not.  Think you’re too busy to cook daily?  Then plan your schedule (write it down) to accommodate a few hours of Power Cooking when you do have time.  Let there be a flow to the process:  slow cook a roast and a bunch of chicken over night on 200, or the crock pot, shred, mix with broth and vegetables, cool, then freeze it.  Chop and roast a bunch of sweet or white potatoes, then freeze them.  Make sure you have plenty of good frozen vegetables in your fridge, they’re often much more nutrient dense than fresh since they get flash frozen in the fields now.   Make sure you always make extra so you have enough for lunches;  baggie-up appropriately!  Listen to a great podcast or bring a TV into the kitchen and watch a series.  Over Christmas vacation we had some big, group Power Cooking sessions where we binge watched Walking Dead – it was Heaven!

brussels, carrotsHere’s a recent dinner:  broth, sausage, brussels, tomatoes, sweet potatoes, onion, bunch of spices and herbs.

 

eggs brusselsAnd here’s what I did the next with it for lunch:  added a hard boiled egg ( heavy lifting day plus I taught classes and worked out with a couple clients – I knew I’d be starving)

 

And last, that potato thing:  I put a big glass pan in the hot roasted potatoesoven with a few tablespoons of kerry gold butter (in it) for a few minutes til the butter melts.  Then I chop a BUNCH of potatoes, put them in the butter, add salt and herbs (sometimes rosemary, sometimes italian), toss,  and roast at 425 for 45 to an hour.  I let them cool, then put them in a giant ziploc, and then freeze them as “flat” as possible.  There’s a few servings in the bag and I want to be able to “crack” off a chunk, then I reheat them in the oven for a few minutes ( after they’ve thawed).

Honestly, you don’t have to serve pasta and bread every night to make your meals.  There are other foods out there ( I often get asked, “what else do you feed your kids?”).  Fats, like good butter, olive oil, and coconut oil, make food delicious.  Salt, pepper, spices and herbs, make food delicious.  Hard cheeses grated over vegetables, make food delicious.  These things are loaded with nutrients that both add to and enhance the nutrients you’d already be serving when you serve Real Whole Food.  Be determined to become a Real Whole Foodie!

Category: Cooking, Fats, No Recipe Paleo Meals, RWF / Tags: , , ,

Lose Weight Without Dieting, and No Recipe Paleo Meals

January 13, 2014 / / 2 comments

I’ve had more emails in the past week than in the past couple of months;  I’ve struck a nerve asserting that you can be slim without dieting.  Some women are asking if it’s actually possible, since we’ve all been brainwashed with Diet Propaganda since birth; and some women are lamenting their Food Addiction. ( They believe it, they just can’t stop eating.)

Two different issues, but the resolution is the same:  Real Whole Foods.  Make your meals comprised of Good Fats, Clean Proteins, and TONS of vegetables, some fruit, some nuts and seeds, and dairy if you can tolerate it. These foods contain the nutrients that make up every single cell in our body.  Glucose/Carbs/Starches/Sugars – they make nothing.  Our body uses a tiny MOLECULE of glucose inside the cells for fuel.  Our cells can also use fat and ketones for fuel.  That’s how people who live in areas with little to no vegetation thrive.  God designed our body to only be able to store a tiny bit of Glucose/Sugar/Carbohydrate, and convert any extra to Fat.

Changing gears here, until the mid 1900s, American’s didn’t have a weight problem. Health problems were horrible diseases like Typhoid or Cholera.   Check out this chart which relates changes in our food supply to how Heart Disease and Cancer went from almost unheard of in 1900,  to being the top two causes of death by 1950.  In 2013 we have a better chance of SURVIVING heart disease and cancer, but a GREATER than ever chance of developing it; despite Modern Medicine and all it’s advice.

What’s the link between our exploding weight and our horrible health?  Food.  By 1950 hydrogenated oils like Crisco and Margarine were household staples; in the 70s/80s, high fructose corn syrup became the predominant sweetener used in packaged/processed foods, in the 80s and 90s, chemically enhanced, fake foods and diet foods became a new norm.  Sugar went from 18 pounds per person in 1800, to 90 pounds per person in 1900, to almost 200 pounds per person in 2010.  Americans have drastically decreased their consumption of fatty meats and saturated fats, and vegetables and fruits.

The Results?  70% overweight, more than 30% obese.  Heart Disease, continually increasing, Diabetes – EXPLODING, Cancer – continually increasing, Depression/Anxiety/Migraines/Alzheimer’s – EXPLODING…. I could go on and on.

The take-away:  Dieting hasn’t worked; it’s actually had the opposite effect! Statistically, almost 100% of EVERYONE who loses weight on a “diet” gains it back. Most people gain MORE than they lost.  Reducing calories lowers Thyroid hormone, and increases Cortisol.  Eat a Low Fat/No Fat Diet, which means carby diet foods, and your Insulin increases. Losing weight becomes more and more difficult with each consecutive diet.  The hormonal effect of dieting is disastrous.  

What’s the latest in this line of research?  The effect dieting has on our Neurotransmitters, like dopamine and serotonin.  It completely depletes them or whacks out their levels.  If our Neurotransmitters aren’t level or normal, we can’t be normal.  This is where food addiction comes into play, along with depression and anxiety.  Want to learn more?  Read the Diet Cure by Julia Ross, it’s fantastic.  Want to work on this?  Get in touch with me.

Think you can’t lose weight by eating meals of Real Whole Foods that contain lots of fat and actually leave you feeling full?  You’re wrong.  The real fact is you can’t lose weight PERMANENTLY on a diet.  Just TRY a Real Whole Foods approach, try and see what happens for a month.  Really, what do you have to lose?

I’m going to close with some No Recipe Paleo Meals that I’ve cooked in the past few days.  (Power Cooking to a Walking Dead Binge!!)

This is Roasted Potatoes:  Put about 1/3 cup of butter (I used KerryGold) in a large baking dish (with sides) and let it totally melt in your oven (450) for a few minutes.  Scrub and chop a 5 pound bag of Russet potatoes.  Put the potatoes in your baking dish and mix/stir around so all the potatoes are covered in butter.  Sprinkle a LOT of salt and pepper, and Italian seasoning on top.  Bake for about 45-55 minutes, stirring/flipping at least twice.  Let these cool and then freeze flat in big ziplocs; you can just “break off pieces” and reheat in the oven or a pan with more butter.

roasted potatoes

 

Here’s Roasted Cabbage, Cauliflower, and Sausage:  I made a huge pot of broth (24 hour simmer of chicken bones in water and 1tbsp white vinegar) earlier this week.   I used 10 cups here, some Malt Vinegar, cabbage, cauliflower, onion, garlic, leeks, sausage, italian seasoning, salt and pepper.  This also freezes well.

broth:cabbage

And last, Mark and I went away this weekend;  here’s what I cooked in our cabin:  brussels and onions in butter, water, salt and pepper,  mixed with ground lamb, and a side of fried plantains.  The next picture is the leftovers mixed with a few eggs for breakfast.

dinner at high view

breakfast leftovers

 

 

Category: Carbs, Cooking, Fats, No Recipe Paleo Meals, Paleo Diet, RWF / Tags: , , , , , ,

Counting Calories? Raw Eggs? Milk for Everyone? Reader Questions-

January 11, 2014 / / Comments Off on Counting Calories? Raw Eggs? Milk for Everyone? Reader Questions-

me cookingMorning! I’ve received several good questions this week, which I’m going to answer here (questions are “condensed” for brevity).

(1) WHAT’S THE DEAL WITH ME EATING SO MANY RAW EGGS; AREN’T RAW EGGS DANGEROUS?

I eat raw eggs 4 or 5 times a week, usually 2 at a time.  All my eggs are from farmers, not commercial egg producers/grocery stores (except my local, small grocery store, the IGA, which sells Farmer Eggs).  I’d NEVER eat a raw egg from a commercial grocery store.  At this point, I don’t even want a cooked egg from a grocery store.  The egg’s nutrient profiles are a reflection of what they’re fed (grains for commercial chickens; plants and bugs for farm raised).  Also, I’d like to NOT support commercial chicken farming.  Have you seen how they’re raised?  There’s plenty of sneaky youtube videos, and here’s a synopsis to read.

There’s so many food myths that have been busted for me in the past few years, and this Raw Egg thing is one of them.  I use Raw Eggs for my self and my family several times a week for 4 or 5 years now, and no one’s become sick.  Our Real Whole Food diet’s made us all healthier.   Again though, I’d NEVER eat a raw commercial eggs.  Interested in learning more?  Read Dr. Mercola’s post on Raw Eggs, he includes plenty of sciency facts.  BTW: I pay $3.50/doz.

Ohh, I got a few emails in response to my milk post, suggesting I’m recommending milk for everyone.  Not at all!  I’ve said several times that Raw Dairy is a good food – if you can tolerate it.  A lot of people can’t.  My youngest daughter Shelby tested positive for Lactose Intolerance, although she can tolerate raw much better than pasteurized because Raw Milk has Lactase.    Here’s something interesting: there’s two reasons people are “sensitive” to milk.  (IMPORTANT:  Lactose Intolerance DOES NOT equal an Allergy; allergies can be life threatening.  Intolerance/sensitivities gives you bad stomach aches.)  Interesting research on milk intolerance is suggesting that it maybe a secondary reaction to Gluten Intolerance, via Molecular Mimicry.  Here’s the thinking:  No one has the enzymes to digest Glutens (grain proteins).  They go thru the small intestine wall, into the blood stream, NOT COMPLETELY broken down, causing “Leaky Gut”.  These big proteins aren’t supposed to be in the blood stream, so our immune system mounts an attack.  Casein proteins from dairy look VERY MUCH LIKE GLUTEN PROTEINS.  Eventually, our immune system MISTAKENLY attacks the casein proteins also.  What to do? Heal and seal your gut, quit eating glutens, and often the dairy sensitivities go away. Think that sounds crazy? No crazier than when our immune system attack our joints, our thyroid, our liver, our pancreas, or any other part it wants to in Auto Immune Disease.  Those are mistakes also; our immune system shouldn’t attack us, but it happens.  Want to learn more, read this piece by PhD scientist Sarah Ballentyne, aka The Paleo Mom.  She’s all about whacked out immune systems as she deals with it herself.
Last Question, how many calories do I eat a day?  Oh My Gosh I haven’t counted calories in a few years and WHAT A RELIEF!!!  I’m guessing, due to huge amounts of fat, that I eat close to 2500/3000 a day.  Way up from my compulsive decades of consuming Low Fat /No Fat foods, (until my inevitable binges), where I stressed, starved, and worried every single day about my weight.  I eat Real Whole Foods 3X a day, and I rarely EVER snack ( I eat too much fat and protein to get hungry ).  If I have dessert ( Paleo!) I have it WITH a meal.  My weight?  Unbelievably steady.  Stomach issues?  Zero.  Let me say it like this:  As I’ve COMPLETELY eliminated dieting/diet foods/diet thoughts, I’ve consistently had the best weight and the best health of my life.

I’m feeding my body the nutrients it wants, and I’ve deleted the negative cascade of hormonal results that happen with dieting (high cortisol, high insulin, low thyroid).

What’d I eat yesterday?

Paul Newman Organic Vanilla Coffee with 1/3 cup Raw Cream

B – raw whole fat keifer (1 cup) 2 raw eggs, frozen spinach and cherries, coconut flakes, cinnamon, ginger, Manuka honey (google it)

L – several slices of DELICIOUS deer sausage with jalapenos and cheddar, an orange, and a macaroon, handful of mixed nuts

D – baked fish, roasted white potatoes in butter and herbs, a mix of broth/tomatoes/cabbage/cauliflower/onion/garlic soup.

And last question: can I be more specific with my recipes, i.e amounts of ingredients:  Sorry, I don’t cook that way.  I only use recipe books for their pictures and ideas.  That mix I made for dinner last night or any night?  I had those things in the fridge, so I threw them together.  Three nights in a row earlier this week, I made brussels and coconutbrussel sprouts with various ingredients: broth/butter/bacon/sausage/onions/carrots/sweet potato/cheese.  I load on herbs and spices and heat depending on who’s home and what I’m feeling.  Cooking’s Not Brain Surgery. ( Baking however is, you MUST follow recipes when baking.)   Just put together foods and flavors you like.  Real Whole Foods ALWAYS taste good, so it’s hard to go wrong.

Keep sending your questions – I love them!  Make time to read the links:  when you make your health a priority by learning how your body works, it’s easier to make effortless changes to your eating.  It’s not a struggle to say NO to cake, cookies, crackers, or fast food when you think they’re poison.

Category: Carbs, Cooking, Fats, No Recipe Paleo Meals, Paleo Diet, Psychology of Eating, Question of the Week, RWF / Tags: , , , , ,
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