Here is a great article by Chris Kresser taken from his website, The Healthy Skeptic. Perhaps you may be wondering, 'Do I really have to eat like this forever?' or 'Can I never have a piece of bread again?!?' Chris covers this and more in his article. This is why we believe the elimination diet is so effective in letting your body know what it needs and what it can't tolerate. Enjoy the article!
Food facism and the 80/20 rule.
Coconut is super healthy!
Check out all of the information about the health benefits of coconut. And now that we know there is no association between saturated fat and heart disease, we can enjoy this awesome food all the time!
From the article - "Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers."
From the article - "Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers."
Gestational Diabetes: What constitutes low blood sugar?
Great article on Gestational Diabetes and pregnancy.
Excerpt:
It’s time for the medical community to recognize the difference between health and pathology…and to actually advocate for health. We need a physician network that understands evolutionary biology and how a deviation away from our ancestral diet and life-way can create havoc for our health before we are even born. We, or at least our kids, deserve better than this.
Excerpt:
It’s time for the medical community to recognize the difference between health and pathology…and to actually advocate for health. We need a physician network that understands evolutionary biology and how a deviation away from our ancestral diet and life-way can create havoc for our health before we are even born. We, or at least our kids, deserve better than this.
More Information on Gluten
Here are some great links on gluten sensitivity/intolerance. How do you know if you are sensitive or 'allergic' to gluten? Listening to your body is still the best way. Remove gluten from your diet for 30-60 days and see how you feel. Then reintroduce gluten and see what happens. In my case, hay fever and grass allergies disappear with a gluten-free diet and come back when I add gluten back in. It's not just about the gut, people! For every one person that has Celiac Disease, eight are sensitive (mildly to severly)to gluten in another area of their bodies. Do the research - it could save your life!
Gluten Sensitivity: Celiac Disease is the Tip of the Iceberg
Gluten intolerance is a brain problem first and a gut problem second
How Gluten Makes 1 in 10 People Sick
Gluten Sensitivity: Celiac Disease is the Tip of the Iceberg
Gluten intolerance is a brain problem first and a gut problem second
How Gluten Makes 1 in 10 People Sick
Iodine
It appears that Iodine deficiency is more widespread than we know. Check out these articles and see if any of the symptoms apply to you!
What is Iodine Deficiency?
The Need for Iodine and Salt in Our Diet
What is Iodine Deficiency?
The Need for Iodine and Salt in Our Diet
Broth is Beautiful
Get all of the health benefits from homemade bone broth, just like Grandma used to make!
Excerpt from the article:
Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.
Broth is Beautiful
Excerpt from the article:
Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.
Broth is Beautiful
Why Butter Is Better
Here is a great article on the super-beneficial, healthy benefits of butter! Grass-fed, pastured only - Kerrygold is our first choice!
Why Butter Is Better
Why Butter Is Better
Choosing Chicken: A Primal Purchasing Guide
Credit to Mark's Daily Apple for this post.
Here is a short clip from the article. It's a prioritizing of purchasing chicken.
"Here’s how I’d prioritize the options.
1.Pastured – It’s harder to come by and pricier than organic, but the poultry offers more nutritionally through extra nutrients like vitamin E, folic acid and B-12 as well as more omega-3s. Even though pastured chicken might not be labeled antibiotic-free, it’s likely the farm doesn’t use medication. It’s extra work to pasture birds, which indicates a greater commitment on the farmer’s part. Plus, the chickens are less likely to need antibiotics when they live on a natural diet with plenty of space.
2.Organic – Although pastured chicken provides nutritional extras, organic poultry at least ensures that you’re not getting a dose of pesticides, arsenic, and antibiotics with your dinner.
3.100% Vegetarian Feed - If a chicken isn’t pastured, the non-vegetarian part of the feed is likely animal by-products. Need I say more?
4.Antibiotic-Free – This one’s probably self-explanatory.
5.Free Range – Sure, free range can mean a lot of things, but it at least suggests there was some opportunity for movement and a slightly healthier/more humane living environment. It’s a tough call but probably better than fully conventional. This is a case where it’s especially helpful to know the farmer/company and the particulars of their practice.
6.Conventional – Regardless of where you live, you should be able to find poultry that ensures vegetarian feed. Personally, I’d suggest staying away from chicken that can’t promise that much. That said, as with other meats, if conventional is all you can afford or have access to it’s better than no meat at all. Just eat the leaner cuts, since toxins concentrate in fat."
Happy shopping!
Here is a short clip from the article. It's a prioritizing of purchasing chicken.
"Here’s how I’d prioritize the options.
1.Pastured – It’s harder to come by and pricier than organic, but the poultry offers more nutritionally through extra nutrients like vitamin E, folic acid and B-12 as well as more omega-3s. Even though pastured chicken might not be labeled antibiotic-free, it’s likely the farm doesn’t use medication. It’s extra work to pasture birds, which indicates a greater commitment on the farmer’s part. Plus, the chickens are less likely to need antibiotics when they live on a natural diet with plenty of space.
2.Organic – Although pastured chicken provides nutritional extras, organic poultry at least ensures that you’re not getting a dose of pesticides, arsenic, and antibiotics with your dinner.
3.100% Vegetarian Feed - If a chicken isn’t pastured, the non-vegetarian part of the feed is likely animal by-products. Need I say more?
4.Antibiotic-Free – This one’s probably self-explanatory.
5.Free Range – Sure, free range can mean a lot of things, but it at least suggests there was some opportunity for movement and a slightly healthier/more humane living environment. It’s a tough call but probably better than fully conventional. This is a case where it’s especially helpful to know the farmer/company and the particulars of their practice.
6.Conventional – Regardless of where you live, you should be able to find poultry that ensures vegetarian feed. Personally, I’d suggest staying away from chicken that can’t promise that much. That said, as with other meats, if conventional is all you can afford or have access to it’s better than no meat at all. Just eat the leaner cuts, since toxins concentrate in fat."
Happy shopping!
Steak and veggies = good for you!
We like to take this a step further and recommend grass-fed beef, but it's good to know the AHA is on the right track!
American Heart Association Loves Red Meat!
American Heart Association Loves Red Meat!
If you drink milk...
As you may know, dairy continues to be a 'gray' area for us. We still recommend eliminating dairy out of your diet for 30 days and then slowly adding it back in. Most folks are able to add dairy back with no ill effects and they tend to have pretty good results with it.
But once again, quality is the main concern with milk. Just as with grain-fed beef, grain-fed dairy can cause potential health problems. Ideally, raw milk from pastured, grass-fed cows is best but unfortunately we cannot purchase it in North Carolina. 2nd best choice is organic milk from a quality company. One of our favorites is Organic Valley. Their dairy cows are pastured and grass-fed and they are committed to regional production, which means the milk you buy is as close to local as possible. You can find Organic Valley at Harris Teeter and other stores around the area. Whole milk should be your first choice but if it is just too rich for you, 2% is the minimum percentage of milkfat you should drink. Skim and 1% has no health benefits whatsoever.
A side note: never buy milk or dairy products that are labeled 'ultra-pasturized'. This milk is heated to such high temperatures that almost all nutritional value is removed. Did you know that ultra-pasteurized milk doesn't even need to be refrigerated, but grocers sell it in the refrigerated section because they know consumers won't purchase milk off the shelves? Something to think about...
But once again, quality is the main concern with milk. Just as with grain-fed beef, grain-fed dairy can cause potential health problems. Ideally, raw milk from pastured, grass-fed cows is best but unfortunately we cannot purchase it in North Carolina. 2nd best choice is organic milk from a quality company. One of our favorites is Organic Valley. Their dairy cows are pastured and grass-fed and they are committed to regional production, which means the milk you buy is as close to local as possible. You can find Organic Valley at Harris Teeter and other stores around the area. Whole milk should be your first choice but if it is just too rich for you, 2% is the minimum percentage of milkfat you should drink. Skim and 1% has no health benefits whatsoever.
A side note: never buy milk or dairy products that are labeled 'ultra-pasturized'. This milk is heated to such high temperatures that almost all nutritional value is removed. Did you know that ultra-pasteurized milk doesn't even need to be refrigerated, but grocers sell it in the refrigerated section because they know consumers won't purchase milk off the shelves? Something to think about...
Miss Your Chicken Alfredo?
Check this recipe courtesy of Scotty Hagnas from Catalyst Athletics:
Paleo Chicken Alfredo
Scott Hagnas
Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. Check back issues of the Performance Menu or Cooking for Health and Performance for basic spaghetti squash preparation.
Time: 45 minutes
• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp olive oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika
Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.
Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.
Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.
Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.
Paleo Chicken Alfredo
Scott Hagnas
Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. Check back issues of the Performance Menu or Cooking for Health and Performance for basic spaghetti squash preparation.
Time: 45 minutes
• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp olive oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika
Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.
Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.
Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.
Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.
What if It's All Been a Big Fat Lie?
NY Times article from Gary Taubes.
excerpt:
...it identifies the cause of obesity as precisely those refined carbohydrates at the base of the famous Food Guide Pyramid -- the pasta, rice and bread -- that we are told should be the staple of our healthy low-fat diet, and then on the sugar or corn syrup in the soft drinks, fruit juices and sports drinks that we have taken to consuming in quantity if for no other reason than that they are fat free and so appear intrinsically healthy. While the low-fat-is-good-health dogma represents reality as we have come to know it, and the government has spent hundreds of millions of dollars in research trying to prove its worth, the low-carbohydrate message has been relegated to the realm of unscientific fantasy.
These researchers point out that there are plenty of reasons to suggest that the low-fat-is-good-health hypothesis has now effectively failed the test of time. In particular, that we are in the midst of an obesity epidemic that started around the early 1980's, and that this was coincident with the rise of the low-fat dogma. (Type 2 diabetes, the most common form of the disease, also rose significantly through this period.) They say that low-fat weight-loss diets have proved in clinical trials and real life to be dismal failures, and that on top of it all, the percentage of fat in the American diet has been decreasing for two decades. Our cholesterol levels have been declining, and we have been smoking less, and yet the incidence of heart disease has not declined as would be expected. ''That is very disconcerting,'' Willett says. ''It suggests that something else bad is happening.''
excerpt:
...it identifies the cause of obesity as precisely those refined carbohydrates at the base of the famous Food Guide Pyramid -- the pasta, rice and bread -- that we are told should be the staple of our healthy low-fat diet, and then on the sugar or corn syrup in the soft drinks, fruit juices and sports drinks that we have taken to consuming in quantity if for no other reason than that they are fat free and so appear intrinsically healthy. While the low-fat-is-good-health dogma represents reality as we have come to know it, and the government has spent hundreds of millions of dollars in research trying to prove its worth, the low-carbohydrate message has been relegated to the realm of unscientific fantasy.
These researchers point out that there are plenty of reasons to suggest that the low-fat-is-good-health hypothesis has now effectively failed the test of time. In particular, that we are in the midst of an obesity epidemic that started around the early 1980's, and that this was coincident with the rise of the low-fat dogma. (Type 2 diabetes, the most common form of the disease, also rose significantly through this period.) They say that low-fat weight-loss diets have proved in clinical trials and real life to be dismal failures, and that on top of it all, the percentage of fat in the American diet has been decreasing for two decades. Our cholesterol levels have been declining, and we have been smoking less, and yet the incidence of heart disease has not declined as would be expected. ''That is very disconcerting,'' Willett says. ''It suggests that something else bad is happening.''
Deli Meat
Curious about where to purchase high quality deli meat? Just look for Applegate Farms in the deli section of your grocer. A zip code search shows that Food Lion is one of Applegate's distributors in Charlotte. Who knew?Chicken Curry Clafouti
Another great recipe from Mark's Daily Apple. The best thing about Clafouti, you can add just about anything to it, from chicken and beef to veggies or fruits. Blueberry clafouti is awesome!
Enjoy!
Enjoy!
Another great reason to eat butter!
Here is a link on one of the many healthy components of butter. I recommend Kerrygold Irish Butter, which is produced from pastured, grass-fed cows and is absolutely delicious!
excerpt:
excerpt:
Butyrate, a fatty acid, comes from two dietary sources...the only direct source in the diet is from butter, which contains 3% butyrate. Adequate amounts of butyrate are necessary for the health of the large intestine cells. |
The Truth About Saturated Fat
Great article about Saturated Fat by Mary Enig, Ph.D and Sally Fallon.
excerpt:
Don’t believe everything you read or hear about fat.
In recent years fat in general, and saturated animal fat in particular has gotten an undeserved association with causing health problems. Not only is saturated animal fat a natural part of our food supply, it is essential for health. Below you’ll find a very informative article to help you understand how important fat, including quality animal fat (i.e. organic, pasture or grass fed), is for your health; although at times technical, this article is well worth the read.
A Personal Note From Dr. Kratka, AKA “Dr. Fat”: My friends and professional colleagues jokingly refer to me as “Dr. Fat” because whenever I can, I eat fat. Whether it’s that yummy outer portion of a grass-fed ribeye steak or the fantastic rack of lamb I love to cook or the walnuts and avocados that I add to healthy recipes I make, I love fat. As a doctor, scientist and lifestyle health coach, I know that fat is good for us. I also know that the quality of fat we eat is critical to whether it produces health or disease within the body. I also know that in addition to the quality animal and plant fats being integral to a healthy diet, so is consistently eating large quantities of organic vegetables and fruits which provide fiber, antioxidants, water and a host of phytonutrients, known and unknown which the body requires in concert with quality fats for optimal physiological function. Furthermore, incorporating regular moderate to intense exercise (think move, pant and sweat – a Bonfire mantra) into one’s lifestyle is equally important to maintaining a healthy physiology and avoiding disease.
excerpt:
Don’t believe everything you read or hear about fat.
In recent years fat in general, and saturated animal fat in particular has gotten an undeserved association with causing health problems. Not only is saturated animal fat a natural part of our food supply, it is essential for health. Below you’ll find a very informative article to help you understand how important fat, including quality animal fat (i.e. organic, pasture or grass fed), is for your health; although at times technical, this article is well worth the read.
A Personal Note From Dr. Kratka, AKA “Dr. Fat”: My friends and professional colleagues jokingly refer to me as “Dr. Fat” because whenever I can, I eat fat. Whether it’s that yummy outer portion of a grass-fed ribeye steak or the fantastic rack of lamb I love to cook or the walnuts and avocados that I add to healthy recipes I make, I love fat. As a doctor, scientist and lifestyle health coach, I know that fat is good for us. I also know that the quality of fat we eat is critical to whether it produces health or disease within the body. I also know that in addition to the quality animal and plant fats being integral to a healthy diet, so is consistently eating large quantities of organic vegetables and fruits which provide fiber, antioxidants, water and a host of phytonutrients, known and unknown which the body requires in concert with quality fats for optimal physiological function. Furthermore, incorporating regular moderate to intense exercise (think move, pant and sweat – a Bonfire mantra) into one’s lifestyle is equally important to maintaining a healthy physiology and avoiding disease.
The Truth About Cholesterol
Here is a great website that will tell you everything you need to know about cholesterol and how your body needs it survive.
an excerpt:
Cholesterol is a health-promoting substance. It is a critical component of cell membranes, the precursor to all steroid hormones, a precursor to vitamin D, and the limiting factor that brain cells need to make connections with one another called synapses, making it essential to learning and memory.
Some of the most nutritious foods like egg yolks and liver are also the foods richest in cholesterol. The anti-fat, anti-cholesterol campaign has demonized these foods for decades without any evidence they cause disease. To the contrary, they promote health.
an excerpt:
Cholesterol is a health-promoting substance. It is a critical component of cell membranes, the precursor to all steroid hormones, a precursor to vitamin D, and the limiting factor that brain cells need to make connections with one another called synapses, making it essential to learning and memory.
Some of the most nutritious foods like egg yolks and liver are also the foods richest in cholesterol. The anti-fat, anti-cholesterol campaign has demonized these foods for decades without any evidence they cause disease. To the contrary, they promote health.
What Is The Difference Between Sweet Potatoes and Yams?
I get this question a lot!
from WikiAnswers:
Yams and sweet potatoes are biologically unrelated plants. In the U.S. the names are used interchangeably. The majority are different varieties of sweet potato. The main distinguishing factor is that a sweet potato tends to have ends which taper to a point and yams tend to have rough scaly skin. In addition, wild yams have been recorded to weigh up to 130 lbs.
There are approximately 200 different varieties of yams with flesh colors varying from white to ivory to yellow to purple while their thick skin comes in white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. There is great confusion between yams and sweet potatoes in the United States; most of the vegetables labeled "yams" in the markets are really orange-colored sweet potatoes.
The sweet potato has yellow or orange flesh, and its thin skin may either be white, yellow, orange, red or purple. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.
Nutritionally speaking:
Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene; having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as help maintain normal heart function and blood pressure.
Yams are similar nutritionally but are not a great source of Vitamin A. They are a good source of vitamin C, potassium, manganese, dietary fiber, and vitamin B6 (pyridoxine). Yams are also known to help protect against cardiovascular disease, benefit those with hypertension, and believed to be an anti-cancer food.
from WikiAnswers:
There are approximately 200 different varieties of yams with flesh colors varying from white to ivory to yellow to purple while their thick skin comes in white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. There is great confusion between yams and sweet potatoes in the United States; most of the vegetables labeled "yams" in the markets are really orange-colored sweet potatoes.
The sweet potato has yellow or orange flesh, and its thin skin may either be white, yellow, orange, red or purple. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.
Nutritionally speaking:
Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene; having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as help maintain normal heart function and blood pressure.
Yams are similar nutritionally but are not a great source of Vitamin A. They are a good source of vitamin C, potassium, manganese, dietary fiber, and vitamin B6 (pyridoxine). Yams are also known to help protect against cardiovascular disease, benefit those with hypertension, and believed to be an anti-cancer food.
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