Nell Stephenson's Blog, page 18

Welcome to Madre

You may be wondering why I’ve mentioned mezcal a few times over the past couple of months.

No, I haven’t replaced it for water, but I do have some exciting news.

The reason I’ve been so excited about sharing this one spirit in particular is, in fact, personal.

Over the past 11 years that I’ve been blogging, I’ve shared many a post recommending this particular MCT oil, my favorite source for raw, sprouted walnuts or that amazing type of little packets of coconut oil that make keeping Paleo-Keto on the go, oh so easy.

So while it may seem like a different type of product suggestion at first blush, here’s why you’re now reading a very special post about a very special product to me: it’s a project my husband has curated over the past two years with a few other friends and it’s an incredibly special product in its own right.

It all starts with a story.

For over a century, the Garcia Morales Family has been lovingly, carefully and most importantly, traditionally harvesting wild agave on their own small palenque in Oaxaca, in the in dusty rolling hills of San Dionisio in order to produce the recipe that has been shared from generation to generation.

Why is this so special and why would I tie it into my healthy living blog?

Because there are more things in common between what I teach and what this is all about than you might initially think.

Let’s start with the most obvious question of all: why would I be writing about any alcohol on this platform?

Because I believe in balance.

Over the years, I’ve written many times about how there’s got to be room for a piece of decadent dark chocolate, shared recipes for special occasion desserts and confessed that one not so authentic Paleo that I partake in each and every day is to indulge in my morning doppio espresso.

Right on par with having a balance would include having a drink, if one so desires to include it into their own personalized regime.

Next, let’s look at the farm to table aspect, and tradition.

This family runs their palenque which is operated by hand pulled donkey & millstone. This is not manufacturing. This is nothing other than each and every batch being hand-crafted with soul. And it shows in the taste, believe me.

Also very important to factor in to the equation is the argument that this drink is unsustainable and potentially even harmful to the environment.

After all, it takes at least seven years for the wild agave to grow.

Here’s where supporting madre gets even better: for each and every wild agave which is harvested, more are planted to replace what’s taken, helping to restore and grow the population of this wild plant.

Sustainable?

Absolutely.

Finally, how does it fit into a healthy, authentic Paleo regime?

It won’t surprise you in the least to learn it’s low in sugar and low on the glycemic index, because for years, we’ve been reading about how tequila is the ‘most Paleo drink to consume’.

Tequila is a type of mezcal, much like how scotch and bourbon are types of whiskey (1). A single measure of mezcal contains 130 calories and no sugar (2). Since its flavor on its own is so enjoyable, you wouldn’t want to mix it into a sugary margarita anyway.

On the tasting side, Madre is 70% espadin & 30% cuisine which is wild, giving Madre its lightly smoky taste with a soft botanical edge which gives it a pleasant tongue & mouth feel.

There’s also the spiritual, ritualistic angle; this drink with a rich heritage has been consumed for centuries at celebrations of all types throughout Mexico.

One of the most commonly asked questions I receive is how to address social situations and what’s the most suitable drink to have while on a Paleo regime, so I know without a doubt there are folks out there, including athletes, just like me, who enjoy a drink at times.

There’s always a neat potato vodka or gin, but give this beautiful mezcal a try and support the people behind the story… not just a fun night out.

You can check out Madre here: https://www.madremezcal.com/

Or follow them @madremezcal

(1) http://www.foodandwine.com/cocktails-...

(2) http://www.myfitnesspal.com/food/calo...

Top 5 Go-Tos for Tricky Eating Situations

Does this look like a meal you could cobble together in a few minutes from less than five items purchased in a hurry at the grocery store?

Aside from the plate, it is.

Why is this important? Because life brings us tricky situations that can throw us off our eating regime when certain situations arise.

You’ve taken the time to learn the basics about where to get the best in-season veggies, wild, local seafood and grass fed meats.

You’ve learned how easy it is to prepare all of the above in a timely manner, since fresh and authentic means no need to prepare elaborate sauces or utilize lengthy recipes.

Finally, you’ve seen experienced firsthand for yourself how vibrant you feel when you make eating in this manner a top priority…and then it happens.

Derailment.

Whether it’s a last minute road trip, a business meeting that lasts far longer than anticipated or simply a day that goes exactly the opposite of what you had anticipated, the fact is there are situations that arise which can throw even the most organized and savvy individuals off their ideal eating routine.

Is there any recourse?

Absolutely; and it starts with having a simple list of go-to foods that one can quickly find, often in the most unlikely places.

Below are my top five easy to find, in a pinch food solutions that can replace what could have become a food disaster in five minutes or less.

Grocery Store Grab and Go While it might seem like a bad idea at first blush to venture into a grocery store, feeling starving and with only a few minutes to spare, but if you have a plan, it can be surprisingly seamless. Select a bag of pre-washed organic spinach, a small avocado, a lemon, and some sliced turkey. Open the bag, slice the turkey, scoop out the avo, squeeze the lemon and place all into the same bag as the spinach: voila – a salad from a store that may not even have had a salad bar! Can’t find turkey or spinach? Just eat the avocado! Fat, fiber and fulfilling!
Road Side Gas Station While one could easily select a pizza or hot dogs from the conveyor belt or a gigantic soda, those are far from being the only options. Instead, grab a bag of raw almonds, a can of tuna and a green apple. Granted, the apple may not be organic and the tuna is indeed in a can, but collectively, these three foods still outweigh the former option in terms of providing at least some nutrition and not being nearly as inflammatory to the body.
Juice Bar The green juice may sound incredibly nutritious, but the fact is that many options at the neighborhood juice shop and larger franchises alike tend to be extremely high in sugar, low in fiber and protein and often, completely lacking in fat. In fact, some healthy-sounding juices sometimes carried with them a whopping 39 grams of sugar — the same as more than five standard chocolate chip cookies you’d pick up from your office’s cafe. (1). However, a 100% veggie juice would certainly provide a wealth of vitamins and micronutrients so if you simply ask for a scoop of raw walnut or almond butter and enjoy that on the side, you’ll lower the glycemic index of the meal and save yourself the discomfort of a blood sugar spike and subsequent crash.
Fat Coffee or Tea Regardless of whether or not you’re following a keto diet, you can still benefit from having a fat-snack. By keeping a few travel size packets of MCT or coconut oil in your purse or briefcase, you can easily make yourself a fat coffee or tea, depending on the time of day. You can now even find grass fed butter packets to go and in a real pinch, Starbucks offers Kerigold butter; just ask the barista for it. Even without the MCT, a dose of cafe and fat can do the trick to tide you over until your next real meal.
The Stand-by: A Bar While we’re fortunate now to have many selections in the bar category, we have to be more mindful now than ever when we read our labels, as with the increase in product come increase in confusion. Many products are now labeled as being Paleo and while that’s all well and good, it doesn’t necessarily parlay into what the macro nutrient ratio of that bar might be. For instance, one popular bar contains just dates and nuts on the ingredient list… and a whopping 20 grams of sugar with 1 gram of protein and only 3 grams of fat. Many others have a higher protein content, but source this important macronutrient from powdered whey or soy. A better option would be to choose a grass-fed beef  or wild salmon bar, eaten with a handful of nuts to up the fat content.

When you weigh out the pros and cons, even though the turkey you find at the grocery store might have added salt or the apple in the gas station wasn’t picked yesterday, in the grand scheme of things, choosing the best option when none of the options are all that great allows you avoid having to transition back to healthy eating because you didn’t deviate that far in the first place.

Just remember one key rule of thumb: any time you’re in a tricky eating situation (apart from when you’re in the middle of a triathlon or marathon) go with a healthy fat snack over a sweet snack.

Your mind, body and blood sugar will thank you!

(1) https://www.huffingtonpost.com/2014/0...

Working Nights? Top Five To-Do’s to Reduce Declines in Health

Are you working the graveyard shift?

A recent study has linked night-shift work to an increase in Type – 2 Diabetes (1).

Compared with day workers, people who occasionally worked night shifts were 15 percent more likely to have diabetes; those who rotated shifts with some night work were 18 percent more likely; and those who worked irregular shifts with frequent night shifts were 44 percent more likely to have Type 2 diabetes, the results showed.

Working through the night can cause misalignment of circadian rhythms, reduced energy expenditure, and partial sleep restriction, which can all contribute to the risk.

So what’s one to do who happens to be in an industry in which working a regular 9-5 may not always be an option?

A recent article in the Times (2) gives some vague recommendations: “Try to prioritize sleep, be physically active, keep a healthy weight”, but there’s no mention of just how to keep that healthy weight.

As is often the case, it’s easy to list being active prior to eating a real, whole food diet; as if to imply that if one is active, what they eat is less important.

I beg to differ.

I’ve quoted a client’s famous line many a time; he said, “Abs are made in the kitchen”.

Well, not only are abs made in the kitchen, but a healthy, alkaline diet leading to a body which is not in a constant state of inflammation is also made in the kitchen!

As our awareness as a society about the significance of gut health and how that play a crucial role in our overall health grows, it would be remiss to not mention how what someone who has to work during a period of time when the body wants to be sleeping eats will affect his or her health.

One needn’t even get too scientific about it:  if you’re sleepy and know you’ve got to stay up for several more hours, it would be natural to think sugar, caffeine or both.

What’s more, if you’re already overly reliant on sugar as your fuel rather than fat, it’ll seem all the more natural as your body has been conditioned to automatically think of consuming something sweet when energy levels start to drop.

Rather than resorting to sugar and coffee, consider this the perfect opportunity to kill the proverbial two birds with one stone:  train your body to become more fat-adapted and decrease inflammation in one fell swoop.

Below are five easy things you can do to help ease the pain and consequence of night shift work:

While this won’t take the place of a good night’s sleep, removing the double whammy effect of lack of sleep plus eating too much sugar will at least decrease the long term health consequence of having to work through those long, dark nights.

Eat More Fat
Drink Bone Broth
Use Ice Ball Breaks
Maximize the Sleep you do get
Meditate

 

(1) http://care.diabetesjournals.org/cont...

(2) https://www.nytimes.com/2018/02/21/we...

 

Mezcal: The “Newest” Old Drink

If you’re someone who opts to follow a Paleo diet and you’d like a drink, chances are fairly good that you’re going with a tequila, as it’s always grain-free.

Alternatively, for someone who’s more in line to follow a general ‘clean eating’ approach, choosing a neat vodka for its low sugar content may be what you’re accustomed to.

Broadly speaking, simply sticking with any neat, clear spirit is always going to be the safer bet than a sugary cocktail and for some, even more so than wine, which contributes more sugar and can negatively impact gut health (1) by feeding any bacteria that live there with their preferred food choice.

And while a neat, grain-free vodka, tequila or gin are all viable options, there’s one more worth considering.

It’s something that’s trending now, but it’s nothing new by any stretch of the imagination:  mezcal.

Often, mezcal is confused with tequila, and while it is indeed also made from agave, it’s not the same thing.

Some points of interest:

Tequila is a type of mezcal, much like how scotch and bourbon are types of whiskey; mezcal is defined as any agave-based liquor.
Mezcal can be made from more than 30 varieties of agave, the most common of which are tobalá, tobaziche, tepeztate, arroqueño and espadín, which is the most common agave and accounts for up to 90% of mezcal.
Mezcal is produced in nine different areas of Mexico, including include Durango, Guanajuato, Guerrero, San Luis Potosi, Tamaulipas, Zacatecas, Michoacán, Puebla and Oaxaca, which is where upwards of 85 percent of all mezcal is made.
The main difference is in the production: tequila is made by steaming the agave inside industrial ovens before being distilled two or three times in copper pots, while Mezcal is traditionally cooked inside earthen pits, lined with lava rocks and filled with wood and charcoal before being distilled in clay pots, which is the source of the smokiness commonly associated with mezcal (2).

So what’s the big fuss?

It’s all about the production, which not only supports the farm to table movement on a broad scale, as the artisans who are crafting this beautiful drink are doing so in the traditions passed down through their families for generations (3), but also illustrates a part of the texture of a culture’s traditional cuisine and corresponding ritual.

It’s tradition and is even referred to as ‘the holy elixir’ in parts of Mexico. Both men and women drink mezcal in ceremonies and social activities: in baptisms, weddings and funerals; to bless the cornfield both during planting and harvest; when falling in love or falling out of love. They drink to find the courage or to swallow betrayal. They toast to good health and have a sip when they’re feeling sick. Mezcal is drunk in sorrow and in joy, in poverty and in wealth, in heaven or when in “hell” (4).

Artisanal Mezcal isn’t made with the goal of mass market, mass production at the cost of the precious agave from whence it comes.

Agave is a unique and limited species, and given the respect demonstrated by those who curate it, annihilating it to produce as much as possible at any cost would be the antithesis of what the plant, the drink and the ritual is all about.

It’s actually quite akin to respecting the pasture-fed animals we source locally and use from nose to tail when making bone broth and buying produce which only grows in season, locally.

From a health standpoint, mezcal is a great option as well; since mezcal is made from 100% distilled agave it is all-natural and additive-free. (It’s worth noting that tequila is also made from agave, but it only needs to be 51% agave in order to be sold as tequila in the US (4). 

It may also helps with digestion, as well as the regulation of blood sugars and is also naturally gluten-free.

I was first introduced to this beautiful beverage a few years back in Tulum.

Whether it was the relaxed nature of the environment, the incredible yoga scene or the mezcal all on its own, I fell in love with it right then and there.

If you haven’t yet partaken, it’s a must and in my opinion, the very best option of a neat spirit of all, regardless of what sort of whole food regime you opt to made yours.

(1) https://www.parsleyhealth.com/blog/the-healthiest-cocktail-mezcal/ 

(2) http://www.foodandwine.com/cocktails-spirits/differences-between-tequila-mezcal 

(3) https://www.eater.com/spirits/2015/6/5/8734643/understanding-mezcal-and-its-amazing-ascent 

(4) https://www.mezcalreviews.com/is-mezcal-healthy/

 

Are Almonds Really All That?

We’ve gotten quite used to peanut-free zones in our schools and labeling on products warning that certain products may have been exposed to the oil made from these sneaky little legumes that masquerade as nuts.

In the early 90’s, as a result of the articles in medical journals (1) discussing the seriousness of peanut allergies, many shifted to a reliance on almonds in their proxy.

But are they really all that?

On the upside, almonds contain fats, fiber, protein, magnesium and vitamin E, which help to lower blood sugar levels, reduced blood pressure and lower cholesterol levels (2).

These benefits, however, are certainly not particular to almonds; in fact, other fat sources are superior to, and less inflammatory than almonds, making them better options.

If we dig a little deeper than just assuming that any nut is better than a non-nut peanut, we will see:

Almonds are moderately high in PUFA (poly unsaturated fatty acid), with a total of 12.1 grams per 100 grams, most of it in omega-6, which is easily oxidized, highly unstable for cooking and quickly goes rancid on the shelf (3).
Almonds, like all nuts and seeds, contain anti nutrient properties, making them potentially inflammatory when eaten in excess.  Some studies show they contain even more of these bad guys than grains (4)!

Does that mean we have to avoid eating these tree nuts?

Not all; rather, just don’t go nuts eating these, or any nuts.

It’s all too common to make the mistake of going gluten-free, but not in the most natural way.

Making a switch from regular bread to gluten-free bread made with almond flour, swapping your skim milk to commercially prepared almond milk and snacking on handfuls of almonds day in and day out isn’t your ticket to an alkaline-forming, healthy approach to eating.
Instead of going gluten-free just by changing from one form of refined product to another, go gluten free by adapting a Paleo and / or Keto approach to your regime… and keep almonds and other nuts on the moderate side.
Balance out your natural fat sources, and include such options as grass fed tallow, pasture fed lard, coconut oil, grass fed butter and  olive oil.
If you are eating nuts, choice organic and sprouted, and vary the ones which you include.
Don’t get stuck in an almond rut; try out some others for variety as well, such as selenium-rich Brazil nuts or their cousins, the Baru.

No doubt, almonds can be a healthy part of your eating routine, just be mindful that they don’t become as common place as peanuts used to be!

(1) https://www.princeton.edu/news/2013/0...

(2) https://www.healthline.com/nutrition/...

(3) https://www.marksdailyapple.com/nuts-...

(4) https://www.westonaprice.org/health-t...

 

Beyond Weight Loss, Why Natural Fat is Our Friend

If you’ve integrated a keto, paleo or keto-paleo approach, why are you doing it?

From reasons ranging from wanting to lose weight, create optimal mental focus, perform and recover at a higher level both in sport and in life to the mere simplicity the approach creates in terms of not having to shop, prep, pack and carry as much food around, following a keto / paleo hybrid can serve all of the above, and more.

And while an authentic paleo / keto approach can address all of the above, It’s worth noting that the ‘and more’ category includes health issues far more pressing than any of the above: health conditions that are debilitating, depressing and ultimately, fatal.

MS, Parkinson’s, Epilepsy, Type II Diabetes and Brain Cancer are only five of many health conditions that can ultimately lead to overall system failure…death.

It’s worth doing a quick review of what a ketogenic diet really is as it’s one that is so often misinterpreted.

Simply put, a ketogenic diet causes your body to burn off fat rather than carbohydrates. Glucose is the body’s preferred fuel, but a change in metabolism occurs when you restrict your intake of carbohydrates. Your liver starts producing bodies called ketones. These ketones appear to protect the cells of the nervous system, the site of damage in MS.” (1)

Most of us eat too many carbs, and it’s important to note that eating too many carbs doesn’t just refer to eating the obvious.

Too many carbs also includes:

Starting your day with a fresh-pressed juice from the local shop (many are two serving bottles, each with more sugar than a cola, with no protein or fat to lower the glycemic load) (2)

Athletes who follow the recommendations to eat a diet consisting of 70% of calories coming from carbohydrate, regardless of the source.

Kids sipping on apple juice, eating fruit on its own without any fat or protein source and even the healthiest versions of ‘snack foods’.

Heavily relying on gluten free items with the perception that gluten free = good for me.

For most healthy people, shifting to a model in which the body relies primarily on fat as its fuel has far more benefits than down sides, so long as it’s implemented properly, such as:

A ketogenic diet has been shown to improve blood sugar control for patients with type 2 diabetes. (3)

There is an emerging literature supporting the broad use of the KD (and its variants) against a variety of neurological conditions. These preliminary studies are largely based on the fundamental idea that metabolic shifts may lead to neuroprotective actions due to alterations in energy metabolism appear to be a common theme. (4)

The ketogenic diet increases ATP production, promotes mitochondrial biogenesis, and bypasses dysfunctional steps within the mitochondrial bioenergetic process, increases antioxidant levels and reduces oxidative damage. Since an increase in ATP and overall improvement in mitochondrial functioning correlates with axonal survival, the ketogenic diet may offer a therapeutic benefit for the neurodegenerative component of MS (5).

Despite its high fat component, the ketogenic diet is safe and even beneficial for cardiometabolic risk factors [90]. It has been in continuous use for almost a century for the treatment of epilepsy and has shown good tolerability, even in children. Current ketogenic diet protocols involve a range of options, which encourages patient compliance. Where compliance may pose a challenge, mimicry of various components of the ketogenic pathway through the use of ketone analogues may offer a palatable therapeutic option. Supplementation with ketones to induce ketosis has also shown an acceptable safety and tolerability profile.

A ketogenic diet could have beneficial disease-modifying effects in epilepsy and also in a broad range of neurological disorders characterized by death of neurons. Because the ketogenic diet is associated with increased circulating levels of ketone bodies, which represent a more efficient fuel in the brain, there may also be increased numbers of brain mitochondria. It is plausible that the enhanced energy production capacity resulting from these effects would confer neurons with greater ability to resist metabolic challenges. Additionally, biochemical changes induced by the diet – including the ketosis, high serum fat levels, and low serum glucose levels – could contribute to protection against neuronal death by apoptosis and necrosis through a multitude of additional mechanisms, including antioxidant and anti-inflammatory actions.

And the cons?

Honestly, not all that many… again, if the approach is properly executed.

How does that look?

Eat local, in season leafy green vegetables (yes- there are nutrient dense veggies in an authentic keto approach. Their low net carb value coupled with their high fiber and vitamin mineral rich content make them an essential part of any diet, not just a keto paleo approach.

Eat moderate amounts of wild, local fish, grass fed meat and game and pasture fed pork and poultry. How much is moderate? Eyeball it by using the size of your palm as a reference.

Most importantly, eat fat.

Good fat balanced with the remaining calories demand coming from veggies to provide carbohydrate and protein does not make us fat. Eating ‘unlimited fat’ can certainly cause weight gain; but eating unlimited fat is not now and has never been part of this approach to eating.

Grass fed tallow, (and ghee if you’re someone who consumes dairy), pasture fed lard and duck fat, coconut oil, olive oil and avocados are examples of the rich variety we should include regularly on our plates.

Concerned it won’t suit you because you’re too busy? Too athletic? Too old? Too young?

Sure, there are certain populations who would be best served by checking with their functional medicine doctor prior to making any shift in diet.

If you’re uncomfortable in any way about it, reach out to your trusted healthcare professional, making sure that she or he is someone who is broadly education beyond the confines of a typical western medicine education.

Considering, however, that the takeaway is simply to eat real, whole food which is in season and comes from an area in which you live, it’s not really radical at all.

And chances are, it won’t even be a new approach to your very own family if you go back only a few generations.

Remember, it’s been barely a century since food went from being something real that we fed ourselves and or families to nourish ourselves to a for profit industry.

Eat food.

http://www.juicecrafters.com/menu/nut...

https://www.healthline.com/health/mul...

Ketogenic diet: Is the ultimate low-carb diet good for you?

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pmc/arti...

Top Five Foods for Heart Health

Veggies, Omega 3s, berries… you’ve heard it before but let’s dive in a little deeper, and add on some other uber-healthy food and drink items that make eating enjoyable and feel far away from being a ‘diet’.

Yes, I’m talking about chocolate, rich, abundant fats and wine… or better yet, mezcal!

Valentine’s Day is just around the corner, and since February is National Heart Month, we have two very good reasons to discuss how what we eat can support cardiovascular health.

Rather than putting our attention on skewed information from the AHA, let’s get to the bottom of what foods truly do support our longevity by making our hearts, and our bodies, stronger.

Nutrient Dense Veggies

Pump up your produce intake to 10 servings a day, and you may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%, according to a new review article. Green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables such as carrots, and peppers contain many healthful nutrients, especially fiber, which seems to help lower cholesterol and blood pressure and improve blood vessel function (1).

Anti-oxidant rich fruits

Berries are loaded with polyphenols — antioxidants that mop up damage-causing free radicals in your body. They also deliver fiber and vitamin C, which are both linked to a lower risk of stroke (2) Strawberries, blueberries, blackberries are all great choices, just be sure to buy organic and keep it local and in season? Frozen local berries in the dead of winter are a better choice than blueberries coming into LA from Chile in December!

Fat

Our bodies love and need saturated fat, but from sources like grass-fed meat and butter, whole eggs, and coconut fat (not hot dogs and pepperoni pizza). It’s the sourcing that is key. Grass fed tallow, pasture fed lard and even grass fed ghee for those who include dairy are beneficial to the many systems in our bodies, including cardiovascular. By a mile, the biggest enemy in our food is likely refined sugar . Even the American Heart Association, which is still anti-saturated fat, agrees that sugar is a far bigger contributor to heart disease (3)!

Naturally raised (grass fed / wild / pasture-centric) proteins

Wild Salmon or Black Cod, grass fed beef or bison all are rich in Omega-3 fatty acids, a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Eating at least one to two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death (4).

Wine (or Mezcal!) + Chocolate

Cacao, the plant from which chocolate is made, is rich in flavanols, which can help lower your blood pressure and prevent blood clots. It also acts as an antioxidant, which can keep “bad” cholesterol from sticking to your artery walls (2). And to drink? Sure, red wine is rich in resveratrol and has its health benefits, but what if you’re more of a spirited kind of person? Not to worry; there’s room for that, too. Alcohol may help your heart in a few ways, by raising HDL or “good” cholesterol, stops blood from clotting and helps prevent damage caused by high LDL, the “bad” cholesterol (5). Looking for something above and beyond- look into mezcal. Still relatively unknown at many a restaurant or bar (depending on where you live), it’s my new favorite spirit of choice.

it’s not rocket science.

Actually, it’s just food!

https://www.health.harvard.edu/heart-...

(2) https://www.webmd.com/food-recipes/fe...

(3) https://greatist.com/health/saturated...

(4) https://www.mayoclinic.org/diseases-c...

(5) https://www.webmd.com/heart-disease/g...

Avocado + Caviar: Paleo, Keto and Uber Healthy!

When you think keto, chances are your mind goes right to fat-coffee, zero added sugar and snacks tailored to fit into your cyclical intermittent fasting.

But when you do want something small between lunch and dinner, are there any more natural options to choose from rather than some of the more highly processed products on the market these days?

Absolutely.

Why not go back to basics and rely on real foods which are rich in fats to fill the gap between meals without taking you out of keto?

Enter the avocado… plus caviar. Rich in monounsaturated fats and DHA, respectively, this fat-bomb of a snack is made in a jiffy and ridiculously enjoyable!

Check out this easy recipe!

Liver Made Tasty

Yes, it is possible to make this one food that many shy away from taste great.

Whether it’s because you’ve only eaten it in the past after it had been prepared in an unattractive manner, or the concept of eating organ meats frightens you, I encourage you to be a bit open minded and consider giving it a another try.

Why?

Because eating guts is good for your guts.

In particular, liver, grass- fed liver is more nutritious than any other food. A 3.5-ounce serving of cooked beef or chicken liver supplies more than your daily requirement of vitamin B12 and large amounts of other B vitamins. It is also rich in protein, zinc, copper, iron, and vitamin C (1).

Another reason to reconsider broadening your palate is the concept of nothing going to waste.

It’s one conversation if one chooses to be vegan and avoid all animal products, but if we choose to eat only certain parts of an animal, what’s the thinking behind that?

And, by the way, if you fall into the category of being comfortable eating chicken breast but not chicken skin, filet mignon but not beef liver or a pasture fed pork chop but not pork offal, consider this:  have you ever eaten sausage or bologna?   Chances are, in that case, that you have, in fact already eaten and quite likely enjoyed your guts!

So now, the tricky question:  how can we disguise that signature taste and texture of liver, the one that seems to be unpopular at best and hated at worst?

We focus on ways to add flair, flavor.. and a bit of fun!

Below are my top five tips to make liver more palatable… perhaps even so much that your kids will give it a try!

(1) Stick with grass fed. Pasture-raised / grass fed animal products are much higher in nutrients than animal products that come from commercial feedlots (2).   Conventionally sourced liver can contain antibiotics, hormones and even have a tougher taste due to scar tissue (3) resulting from a lifetime of eating inflammatory foods.

(2) Hit it with Acid.  Liver is high in glutathione and other thiols, which are easily oxidized during extended storage and heating. Oxidation of thiols may contribute to the off-taste often experienced when eating liver. Acidic environments protect thiols from oxidation by keeping them protonated. Minimizing unfrozen storage and heat during cooking also protect thiols from oxidation (4).  Try Meyer Lemon or Key Lime for variety.

(3) Use your favorite flavors.  Adding fresh herbs and spices to whatever preparation you’re testing out is easy, as is taking an aromatic (combinations of vegetables, herbs and sometimes even meats, heated in a safe cooking fat, such as mindfully sourced lard, tallow or duck fat, or coconut oil) approach.

(4) Don’t overcook it.   Safe to say about any recipe, isn’t it?  With grass fed meat and organs in particular, due to their inherent leanness when compared with conventionally raised animals who’ve been intentionally fattened up with grain, cook time decreases.  Keep an eye on what you’re doing and err on the side of under cooking instead.  Livers should be cooked to an internal temperature of at least 165 °F, so remove them from what you’re cooking before they reach 155, allowing time to rest, tented.

(5) Find recipes.   These days, paleo friendly, keto approved and gluten free recipes are at your finger tips, and all for free! So much easier than it was back when those of us in the early Paleosphere were writing blog posts about how to Paleo-ize recipes and menu items!   Even if you come across one which does contain any untoward ingredients, you can easily modify it to be prepared without whichever food items you prefer to avoid.  Check out my recipe for liver pate (shown above) which, by the way, is easily eaten without a cracker.  Try it by the spoonful… or on a slice of jicama if you want that crisp!

Still skeptical?  Think back to when you first learned about Paleo or Keto or that eating fat is actually good for you, and how that may have led you closer to your goal of optimal health.

One that proverbial Pandora’s Box is open, it’s easy to think way outside said container!

(1) “How Nutritious Is Liver?” Berkeley Wellness

(2) EatWild.com

(3) “Frontline: Modern Meat. Interview with Michael Pollan.” PBS

(3) Masterjohn, Chris. “How to Cook Liver and Make It Taste Not-Bad”

Top Five Foods for Optimal Gut Health

You are what you eat!

You’ve heard it before, but studies (1) now are showing it’s true down to the microscopic level.

90% of our cells are nonhuman, microbial cells. And since our diet influences our microbes, it’s true: We really are what we eat.

The good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24 hours by changing what you eat.

So what, exactly, should we be eating?

It won’t surprise you to read a friendly reminder that our diets should be rich in a variety of in season, organic, locally sourced veggies.

Veggies that are nutrient dense and rich in prebiotics (such as Jerusalem artichokes), sulfur (all the lovely crucifers) and healthy micro organisms (like kim chi), are undoubtedly an essential part of any properly designed gut health diet.

But veggies won’t do it alone.

In fact, a vegan or vegetarian diet can actually make things worse.

If you’re someone like me who tried many different approaches to ‘healthy’ eating as part of a journey to figuring out mysterious gut issues and part of your path included a stop following a vegan diet along the way, you may have back tracked a little… or a lot.

While a mindfully developed vegan diet is rich in abundant, varied veggies, all too often the protein sources can cause trouble in the gut.

Soy is high in phytic acid, a digestion inhibitor that binds to certain vital minerals (specifically zinc, iron, and calcium) and prevents their absorption, which can lead to mineral deficiencies. In addition, undigested food particles sitting in your gut create gut infections and irritate your gut lining. A compromised gut lining (or leaky gut) is a determining factor in the development of autoimmune disease (2).

So what else should we be eating in addition to those amazing, abundant veggies?

Below are my top five food for optimal gut health:

Guts – Grass- fed liver in particular is nutritious than any other food. A 3.5-ounce serving of cooked beef or chicken liver supplies more than your daily requirement of vitamin B12 and large amounts of other B vitamins. It is also rich in protein, zinc, copper, iron, and vitamin C (3).

Fermented Foods Studies (4) have found that foods containing probiotics can improve bacteria balance in the gut and boost overall immune function. Eating a variety of probiotic-containing foods most days of the week is enough to regulate digestion and relieve mild and/or occasional problems while supporting gut health. Kim Chi is a great choice.

Bone Broth Rich in minerals that support the immune system and healing compounds like collagen, glutamine, glycine and proline, the collagen in bone broth heals your gut lining and reduces intestinal inflammation. (5) It’s easier to make than you might, think; check out my free recipe and take  DIY approach!

Grass Fed Meats Switching from eating factory farmed meat to grass-fed meats, such as beef, chicken, turkey and bison, will help increase your omega-3 intake and reduce the inflammation associated with leaky gut (6).

Fish Oil Wild fish and fish oil (especially cod liver oil) are another excellent source of anti-inflammatory omega-3 essential fatty acids. Fish also contains vitamin D— and although it’s not entirely clear how, vitamin D deficiency has been linked to leaky gut (7).

Remember, gut health is not just about avoiding stomach aches and irregular digestion; the gut biome, the bacteria living in your intestines, is crucial to your health. The overuse of antibiotics, diets high in processed foods, and foods containing histamines are your gut biome’s worst nightmare.

When your gut bacteria get thrown off, you can develop increased inflammation, congestion, hives, migraines, and fatigue — just to name a few symptoms (8).

It’s in your best interest to get your gut healthy now, even if you’re not feeling ill.

Better to be proactive than have to double back and correct once things start going down hill.

Just one more reason to eat food, and to not eat things that are not food!

(1) “Seven Foods to Supercharge Your Gut Bacteria.” The Physicians Committee for Responsible Medicine, 20 June 2017

(2) MD, Amy Myers. “5 Reasons Soy Is Not a Health Food.” Amy Myers MD, 7 Nov. 2017

(3) “How Nutritious Is Liver?” Berkeley Wellness

(4) “Seven Foods to Supercharge Your Gut Bacteria.” The Physicians Committee for Responsible Medicine, 20 June 2017

(5) Axe, Dr. Josh. “Bone Broth Benefits for Digestion, Arthritis, and Cellulite.” Dr. Axe Food + Medicine, 9 Jan. 2018

(6) Simopoulos, A P. “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids.” Biomedicine & Pharmacotherapy = Biomedecine & Pharmacotherapie., U.S. National Library of Medicine.

(7) “The Best and Worst Foods for Healing Leaky Gut (Infographic & PDF).” The Kettle & Fire Blog, 25 Oct. 2017

(8) Asprey, Dave. “3 Tips for a Healthy Gut Biome (Hint: Yogurt Is Not One of Them).” Dave Asprey, The Mission, 22 Sept. 2015