Nell Stephenson's Blog, page 70
January 11, 2014
Sear That Chicken
Looking for the most perfectly crisp skin and moist meat when you’re preparing what would otherwise be the same old, boring chicken?
Think skin.
Buying bone-in, skin-on is not only more cost effective, it’ll render a juicier finished product.
Remove the bones from some skin-on pastured chicken breasts (plan on one per person; they’re far smaller than the chicken breasts from battery-caged hens). Pound them flat with a tenderizer tool then sear, skin side down, in a pan with coconut oil for about six or seven minutes. Flip over, remove from pan, rest under foil and use that same oil to sauté your favorite chopped greens.
The skin will be crisp, the veggies oh-so-flavorful and you’ll only have one pan to wash!
The leftovers make the perfect breakfast the next day, too…
January 10, 2014
Crickets in Your Energy Bar
Makes sense to me.
I realize that many may cringe at the idea of eating an insect, but try and be a little open minded as you read on.
Last Wednesday, in the NY Times, I read an article about two guys who’ve created a company which sells, you guessed it, energy bars using crickets as the protein source.
After surmising accurately that most of the energy bars on the market aren’t that much better than candy bars, they decided to make a Paleo friendly version that was actually a healthy option.
According to their site, their research found:
“the insects are 69 percent protein by dry weight as compared with 31 percent for chicken breast and 29 percent for sirloin steak; they provide more iron than beef does and nearly as much calcium as milk. They produce one-eightieth the amount of methane that cattle do, and need one-twelfth their feed, based on 100-gram portions of each. And they can reproduce quickly and don’t require acres of grassland to graze.”
They used Kickstarter to fund the project and the rest is history!
Click here for the full article and why not give it a try?
Hey, I’d rather eat some crickets than something made of gluten, whey and sorbitol!
January 9, 2014
The Paleo Diet on the ‘Worst Of’ List…
The U.S. News and World Reports (USNWR) has just issued their annual ratings of Best Diets for 2014.
May I start by asking how much credibility we give this list which includes Jenny Craig and The Biggest Loser Diet amongst the top 10?
Further, how much faith can we have in it when the experts are all educated according to the traditional nutritional teachings stemming from the US Government, which happens to have more than just a slight connection to industries such as the dairy board and the agricultural industry?
Yes, these are trained professionals, including registered dietitians and physicians, but what does the curriculum they studied, and subsequently teach entail?
Exactly what we saw on the food pyramid and what we see on the MyPlate schematic now.
As a result, our country grows fatter and sicker, increasing the demand for a Western approach to treating symptoms, not causes, by making the prescribing of pills for everything and anything the norm, and forcing any professional who actually address what one is eating and how they’re moving into the ‘alternative’ medicine category, often which is not covered by insurance companies.
If the same organization serves to benefit by selling certain products (like dairy, or wheat), teaching its students that these products are good food options so that they can further promote them, and then benefits even more when another of its affiliates (the pharmaceutical companies) increase their sales, it’s really a win-win situation for that particular organization, isn’t it?
And that very organization has such a huge budget, it can fund numerous studies perpetuating all the benefits of any of the products above.
Please keep in mind, it is not my position that we need to throw western meds out the door; on the contrary, they have a very important place in the lives of many people.
My point is simply that I don’t believe in a model that pushes pills as step one and doesn’t look at the most basic ingredient in one’s health (what they’re eating).
There is no money in health. There’s plenty in sickness, though.
As a result, when we compare the number of studies that have been done to show the benefits of Paleo versus the studies done to show things like how dairy helps to build strong bones or how dietary fiber must be consumed via 6 – 11 servings of bread per day, they’re few and far between.
Add to that the fact that Paleo is so often misunderstood and misrepresented, and you’ve got a recipe for disaster.
Dr. Cordain has published his response to this latest ranking of the Paleo Diet and it’s an absolute must read:
Click here to read the full article!
Learn what it really is, try it and see for yourself how much what you eat and how you move can determine how healthy you are… or not.
January 8, 2014
Can Hummus Be Paleo?
Not in the traditional sense. According to Wikipedia, Hummus is:
a thick paste or spread made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic, made originally in the Middle East
Chickpeas are a legume and being that they’re the first and main ingredient, it would be hard to make a dip without it and still call it the same name.
Kinda like making chicken parmesan without chicken…
However, if we play around a little and keep some of the strong flavor profiles, we can make a similar dip/spread/paste that is, in fact, completely Paleo.
Seeds in moderation are completely Paleo acceptable and olive oil, lemon and garlic are and absolute must-eat when following this healthy regime.
So the only thing we need to swap out is the garbanzo component!
With what?
Sky’s the limit!
How about:
steamed cauliflower
puree of zucchini or yellow squash
for a heartier version, mashed sweet potato
Whiz any or all of the above in your mini prep, throw in some garlic, lemon, oil and a few toasted sesame seeds and serve it up with your favorite crudités platter.
No one will ever be the wiser!
January 7, 2014
Could It Be More Frustrating?
You counted every last calorie. You did an extra thirty minutes on that boring elliptical trainer and you bit your tongue when you wanted to bite a huge chunk of that chocolate cheesecake last night when you were out for your friend’s birthday celebration.
Then, this morning came the moment of truth.
You got up, used the bathroom, took off every last piece of clothing, including your jewelry in case it would add an ounce or two and on to the Tanita you stepped.
And it showed…
An additional half pound since yesterday!!
What the???
OK- stop.
First of all- why are you weighing in each day? Are you trying to make weight for the wrestling team? If not, no need to do this to yourself.
Second of all, if you really are relying on calorie counting, why are you doing that? Has it proven successful before? If you’re trying to shed some extra pounds, I’d be willing to guess that you may have tried to do so before, and you may have even used the same approach (which didn’t work then, long term).
So why, then, are you hoping for different results this time?
Yes, being uber restrictive can result in weight loss. However, it’s statistically not the most effective long term approach to keeping off those pounds.
Why not try something new?
Imagine if you could have avocado (oh, no! Eat fat?) along with a grass fed filet mignon (what?? red meat?) on top of a bed of sautéed greens?
Hmm… that sounds a lot more appealing than boiled chicken breasts with celery sticks.
This is Paleo.
Don’t be scared off by the name; it’s not actually a diet consisting of eating raw meat and a lifestyle involving wearing a loin cloth.
It’s eating a balance of local, seasonal plants, wild animals and healthy fats.
Not too crazy when you look at it that way, is it?
And I can show you how.
Check out my website to choose the plan that suits you best- whether your a mom trying to shed baby weight, an athlete trying to get lean or a busy, traveling exec, True Paleo can send you on your way, permanently, effectively and healthfully.
You have nothing to lose.. except some extra pounds!
January 6, 2014
Paleoista Skin
If you follow the Paleo diet properly, your skin will glow from the inside out.
Your skin is a reflection of what’s going on inside the body and acne, eczema and rosacea are not normal issues that anyone should have to deal with.
Unfortunately, all too many dermatologists don’t look at what one is eating and simply leap to prescribe antibiotics, creams or toxic chemicals like Acutane!
So once your skin is clear and beautiful, is there still a need for spendy skin care lines?
Probably not.
I will confess, though, I am a total sucker for aromatherapy products and one more than one occasion (or maybe more than a hundred occasions), have fallen for the lure of a La Prarie or a La Mer cream that smelled so lovely, I felt I just had to have it.
There are other ways to go about this, however.
For instance, what if you made your own skincare at home using natural products? Not only is that approach far more cost effective, it’s also actually kinda fun to try it.
One of the books in the Bundle Sale does an awesome job describing how to do just that.
Simple Scrubs to Make and Give, by Stacey Karen was one of my faves out of all 52 ebooks.
Is Cinnamon a Fat Burner?
I like to listen to NPR when I wake up in the morning.
It’s become a habit for my husband and I to switch our Sonos from Spotify to local the local affiliate, KCRW to get our daily does of what’s going on in the world while we hustle and bustle out the door.
The other day, I heard a piece on whether or not cinnamon was a good fat burner.
Oh, dear, I thought, here we go!
I cringe anytime I hear reference to a specific food being classified as such! Far too many people misunderstand the science and implement an approach whereby they continue making poor food choices, not exercising and add this one ‘miracle fat burner’ thinking it’ll be their magic bullet!
A little background:
Cinnamon contains a compound called cinnamomum cassia, which has beneficial effects that come from methylhydroxychalcone (MHCP) which is responsible for the improved glucose levels seen with cinnamon therapy. This is used in the treatment of type 2 diabetes because it slows the rate of gastric emptying after a meal and improves glucose uptake, which reduces cholesterol and triglyceride levels.
Cinnamon has an effect on blood glucose levels. The uptake of glucose into the cell is stimulated, which stimulates glycogen synthesis, and insulin sensitivity increases. The aqueous form of cinnamon has been shown to increase glucose uptake better than ingesting cinnamon in another form. Lower dosages of cinnamon/extract are recommended. One study suggested that taking 1-3 grams daily for 20 days showed better results than 6 or more grams per day. One gram of cinnamon is equal to approximately one-half teaspoon. A recommended single dose would be between one-half to one and a half teaspoons. Cinnamon does not need to be ingested daily because its effects last for up to a day following a single dose.
The metabolic effects of cinnamon have an indirect effect on body fat. With the increase in insulin sensitivity and glucose uptake, there can be a reduction in body fat. The greatest effects are seen through a reduction in central adiposity (belly fat). So the weight-loss effects are not a direct effect from cinnamon; instead it is merely an indirect effect from decreasing insulin insensitivity and possibly decreased body fat.
Bottom line: adding cinnamon to your diet on its own is not going to get you to your goal of a lean body and being as healthy as you can be.
What will?
Following the Paleo diet.
Learn more about this approach and get a variety of ideas for food preparation of all types by clicking here- last day only to take advantage of the collection of Paleo and Primal books, guides and information to help you sort out the fiction from the truth!
January 5, 2014
What Exactly Is This ‘Bundle’?
52 e-books
5 meal plans
1 private kitchen community membership
3 online magazines
1 online fitness plan
20+ discount codes
Click here to buy!
Cooking/Preparing Food (13 e-books valued at $155.77)
Paleo Everyday ($8.99) by Heather Connell
Paleogasm ($30) by Camille Macros
Paleo Snack Recipes ($17) by Suz Crawt
Paleo Chocolate ($4.99) by Ben Hirschberg
Paleo Ice Cream ($5.99) by Ben Hirshberg
Gluten Free Pancakes ($4.99) by Jolene Sloam
The Grain Free Lunchbox ($9.95) by Jolene Sloam
A Paleo Pumpkin Thanksgiving ($5) by George Bryant
Toadally Primal Smoothies ($9.99) by Todd Dosenberry
Baking with Coconut Flour ($18.95) by Starlene Stewart
FastPaleo Top 100 of 2012 with bonuses ($14.97) by James Gregory and Ute Mitchell
Primal Tightwad: Maximizing Your Health On a Minimal Budget ($14.95) by Carolyn Rush
The Modern No-Nonsense Guide to Paleo: Shopping, Kitchens, Lunches ($10) by Alison Golden
Cooking/Preparing Real Food (8 e-books valued at $62.87)
Crock On Cookbook ($5) by Stacy
Crazy for Kale ($5.99) by Hallie Klecker
Super Cruciferous ($6) by Stormy Sweitzer
Real Food Hits the Road ($14.95) by Millie
Apartment Gardening ($5.95) by Jami Leigh
Restocking the Pantry ($10) by Kresha Faber
Raw Fed Cats: Feeding Cats a Diet of Whole Raw Foods ($9.99) by Linda Zurich
Back to School Slow Cooker Freezer Recipes ($4.99) by Stephanie Brandt Cornais
Meal Plans/Food Community (6 memberships valued at $167.77)
4 months of Plan to Eat Meal Planner ($19.80) by the Plan to Eat team
2 months of PrimalPal Membership ($19.98) by Chad and Chris (with several contributors)
6 weeks of Paleoista meal plans: choose any ($59.99) by Nell Stephenson
$16 off any Once a Month Meals Pro Membership (equals one free month if you want)
1 month of Tradishen Premium membership ($15)
$1 for 1 month of a membership to Camille’s Kitchen online private community ($37)
Personal/Home Care (8 e-books valued at $113.78)
Salve Made Simple ($7.95) by Jennifer
Cure Your Skin Compulsions ($19.95) by Tracy Raftl
Natural Cleaning ($15) by Katie – The Wellness Mama
Simple Scrubs to Make and Give ($3.99) by Stacey Karen
Homemade Health and Beauty ($4.99) by Sandra Calixto
The Holistic Mama’s Guide to Homemade Skincare ($19) by Roxanne King
Tips and Tricks to Remineralize and Repair Your Teeth ($12.95) by Ramiel Nagel
Awaken Your Roots: Secrets of a Master Hair Shaman ($29.95) by Anthony Morrocco
Fertility & Motherhood (7 e-books valued at $116.38)
First Bites ($9.99) by Hilary Kimes Bernstein
Birth Control Unlocked ($14) by Stefani Ruper
Fertilise Yourself ($19.95) by Natalie Kringoudis
Eat Your Way to Parenthood ($35) by Gabriela Rosa
A Practical Guide to Children’s Health ($17.95) by Kate Tietje
From Maiden to Motherhood ($6.99) by Stephanie Brandt Cornais
Mother’s Little Herbal Helper and Home Remedies ($12.50) by Natalie Vickery
Inspiration (2 e-books valued at $34.96)
The Paleo Miracle ($19.99) by Joe Salama
Primal Deliverance ($14.97) by James Gregory
Fitness (5 e-books valued at $73.97)
Bodyweight Overload ($19.99) by Todd
Run with No Pain ($17) by Ben Greenfield
Sandbag Training ($6.99) by Ben Hirshberg
Exuberant Animal Play Book: Secret Moves and Games of the Play Masters ($9.99) by Frank Forencich
Everyday Paleo Lifestyle and Fitness Online Fitness Program ($20) (the first month costs $0.01) by Sarah & John Fragoso and Jason Seib
Intentional/Simple Living (2 e-books valued at $5.98)
Inside-Out Simplicity ($2.99) by Joshua Becker
Simple Living: 30 Days to Less Stuff and More Life ($2.99) by Lorilee Lippincott
Informational (6 e-books valued at $42.46)
Hypoglycemia ($4.99) by Matt Stone
Exuberant Animal ($9.99) by Frank Forencich
Common Sense Health ($8.95) by Laurie Neverman
Change Your Body, Change the World ($9.99) by Frank Forencich
A Brief Guide to Intuitive and Mindful Eating ($2.99) by Ben Hirshberg
Sow, Planting the Seeds for Health, Well Being and a Superhero Life ($5.55) by Joe Rignola
Detoxify (2 e-books valued at $34.99)
21 Day Paleo Cleanse ($25) by Neely Quinn
Detoxification: 70 Ways to Cleanse, Clear & Purify Your Body, Space & Life ($9.99) by Linda Zurich
Online Magazine Subscriptions (3 @ $77.85)
Paleo Living Magazine: 3 months – 7 issues ($27.93) by Jeremy Hendon
Healthy Recipes Magazine: 3 months – 7 issues ($34.93) by Jeremy Hendon
Paleo Magazine: 12 months – 6 issues ($14.99) by Cain
Discounts
$65 off PaleoFit/PaleoPlan for 12 months – expires Nov. 15
10% off OraWellness
25% off Squatty Potty
20% off Vintage Tradition
10% off Eating Involved - expires Jan. 31
20% off Scratch Mommy Skin Care
$50 off 12 month package from Dietitian Cassie - expires Feb. 7
$100 off Paleo Cooking at Home - expires Feb. 7
15% off Nikki’s Coconut Butter - expires Jan. 17
25% off The Primal Blueprint Store – expires Feb. 28
15% off Primal Pit Paste - expires Feb. 3
$35 gift card towards Monthly supply of Artisan Meat from The Bos Life (First order only, will ship internationally) – expires Feb. 6
25% off Wild Mountain Paleo – aroy-d coconut milk 6 packs up to 4 per purchase – expires Feb. 6
$5 off Wild Mountain Paleo with a $49 minimum order
10% off Culture for Health Starter Cultures – expires Jan. 31
50% off any PrimalPal meal plan
20% off Chomp Sticks - expires Mar. 31
50% off Real Food Challenge with Aglaee the Paleo Dietitian for Feb, Mar or Apr – expires Apr 1
10% off Bulletproof excluding kits, 5 lbs bags of coffee, and some tech items – expires Jan 17
There’s no gimmick. No hidden or extra costs. It’s really a no-brainer…
Buy it now- ends January 6th 2014!
Smoothies Gone Wild
I love a good smoothie. It’s the perfect way to fuel yourself before a workout, or to take on the go when leaving the house in a mad dash to drop the kids off at school and hurry to get to the office on time.
Making a smoothie at home allows you to control what’s in it and create a balanced, Paleo meal using ingredients like organic kale, avocado, raw pastured eggs, low glycemic fruit like fresh berries and a host of spices to your liking. ( I love a dash of ginger, turmeric and cinnamon, myself…)
In Todd Dosenberry’s ‘Toadally Primal Smoothies‘, you’ll find some amazing Paleo-friendly concoctions that not even I came up with (yet!). Yes, there are some that are primal, rather than Paleo (you’ll see some use dairy- the main distinction between the two), but you can easily opt for the totally Paleo ones, or swap out the dairy for eggs or fresh coconut milk accordingly.
Yet another reason to go for the bundle sale- this book is one of 52 you’ll have access to download at your discretion!
January 4, 2014
Paleo Cleaning
Did Cavemen clean their caves?
OK, bad joke… but I must say that I do get asked with some regularity if I know of any paleo friendly cleaning products to use in lieu of all those toxic Proctor & Gamble chemicals!
I was happy to see that Wellness Mama’s ebook on just that subject was part of the bundle sale that’s going on!
Learn how to use household items like white vinegar (in case you didn’t know, vinegar isn’t Paleo to eat, but it works wonders to clean with!), baking soda and peroxide to do the trick without worrying about inhaling harmful fumes.
Click here to buy your bundle now!
Nell Stephenson's Blog
