Here is the Recipe that Larry brought to the Fund Raisers Potluck. MM MM good. The great thing about this one, if you are zoning out your paleo eating this one tells you how many protein fat and carb servings/grams you get, and it's easy!
1 14 1/2 oz can stewed tomatoes
2 skinless, boneless chicken breast chopped
1 bell pepper chopped
1 small onion chopped
1/2 C red wine
1 tsp dried basi
1 tsp dried oregano
2 cloves crushed garlic
dash of pepper
mix all ingredients in a casserole dish and bake for 45 minutes at 350 degrees.
Protein 34
Fat 6
Wednesday, December 23, 2009
Monday, December 7, 2009
THE FOOD PYRAMIDS
The Food Pyramids
The first food pyramid came out in 1992, with the basic advice that people should consume a diet high in complex carbohydrates (bread, cereal, pasta, rice, etc), and low in fats. Not long after the pyramid was introduced, more and more research began showing that the food pyramid provided misleading nutritional guidance for the general public.
The reality was, the 199
2 food pyramid over simplified the human diet. Even nutritionists knew that good fats, such as omega3’s where important for good health, yet it still rose to the top of the food pyramid with the recommendation that less is better. The real reason behind this was the fear of high cholesterol, which is associated with a high risk of coronary heart disease. In order to avoid people developing high cholesterol levels, the recommendation was to lower their saturated fat intake, which is not only found in some oils, but red meat as well; the body’s favorite protein, so it also appeared higher up in the food pyramid.
In the early 1990’s though, research began showing that fat is indeed important for good health, so in 2005 a new fo
od pyramid was designed. The main difference within the food pyramids was the promotion of daily exercise, a slight decline in the recommendation of grains and the higher importance placed on including fat within the diet. In addition, a website (www.mypyramid.gov) was designed to obtain a food pyramid recommendation for your personal age, gender and activity levels. Although this provided improvements upon the 1992 food pyramid, it still placed a high emphasis on the importance of whole grains and dairy, and these two food sources are extremely detrimental towards our health.
Grains and dairy products, on the most part have become so processed that they are no longer good for our health. In traditional cultures such as in places such as Africa, Ethiopia and India, grains are fermented for days if not weeks before being prepared into a meal, the quality of grains in these cultures are far from being at the same level of quality that the grains we purchase in a plastic bag at the supermarket are.
Grains contain anti-nutrients, gluten and lectins, all which are harmful to our health. Gluten allergies are one of the most under-diagnosed, yet chronic diseases in society at the moment and is continually on the rise. Coeliac disease is an auto-immune disease, which means that your immune system starts attacking itself, this can affect many parts of your body, including muscles, nerves, hormones and the digestive system.
Although coeliac disease is extremely common, around 4 out of 5 people who do have coeliac disease don’t know they have it. In Australia, around 1 in 100 people have coeliac disease, in America it’s estimated to be around the same.
A similar problem is occurring within our dairy products; dairy is now being over processed and includes many non-human friendly substances, such as growth hormones. If you’re buying milk from a supermarket in a carton, chances are it has been pasteurised which means that the milk is now far from the quality it was when it first came from the cow’s tit. The milk now has been destroyed, the milks protein structure is denatured, the active enzymes and beneficial bacteria have been killed off and the vitamin content has been dramatically reduced.
Oh, and no, dairy is not the only source of calcium, in-fact, it’s probably one of the worst sources of calcium you can consume due to the fact it’s so over processed. Sesame seeds, almonds, walnuts, green leafy vegetables and salmon are some foods high in good quality calcium for the body.
Most grain and dairy products are not suited for our genetic composition; our bodies aren’t designed to recognise foods which are processed far from their original form. So how are these foods good for our health and quality of life? Especially if we eat the recommended 8-14 serves every single day of both grains and dairy combined!
The food pyramid emphasises a lot in including these modern day foods, maybe it’s because the billion dollar grain industry created the food pyramid that is why grains are pronounced as such importance towards our health, or maybe it’s just a sheer misunderstanding of nutrition…. Our food pyramid should really run off what we should eat as humans to obtain good health, and what our body needs in order to stay healthy.
This now brings me to the food pyramid for health; it is based off a paleolithic diet.
The paleolithic diet is simple; eat what was available to the hunter gatherer, In other words, eat meat (chicken, beef, etc), fish and seafood, eggs, fruits, vegetables, nuts and seeds. Research has shown that hunter-gatherers consumed their energy source in a ratio of 65% animal and 35% plant.
These foods are what our bodies have been designed to eat and digest for over fifty thousand years, they are food sources which are available to us without needing to cook or process them. Animal meat, fruits, vegetables, nuts and seeds have been our main food source since day one, even before we knew how to create a fire. These are the foods our body strives for, If our bodies where meant to live healthy on a diet full of artificial sugars and chemicals, then nature would have provided that in our food sources, nature didn’t decide to wait thousands of years for our technology to be superior enough to alter food sources, for them to suddenly become healthy.
There are many health benefits associated with a paleolithic diet confirmed by scientific research, including some of the following:
Weight loss
Higher insulin sensitivity
Lowered Blood Pressure
High cardiovascular health
Improved glucose tolerance
Improved athletic performance
Reduces inflammation
Cures Acne
Increased life span
Reduction in infectious diseases
The first food pyramid came out in 1992, with the basic advice that people should consume a diet high in complex carbohydrates (bread, cereal, pasta, rice, etc), and low in fats. Not long after the pyramid was introduced, more and more research began showing that the food pyramid provided misleading nutritional guidance for the general public.
The reality was, the 199
2 food pyramid over simplified the human diet. Even nutritionists knew that good fats, such as omega3’s where important for good health, yet it still rose to the top of the food pyramid with the recommendation that less is better. The real reason behind this was the fear of high cholesterol, which is associated with a high risk of coronary heart disease. In order to avoid people developing high cholesterol levels, the recommendation was to lower their saturated fat intake, which is not only found in some oils, but red meat as well; the body’s favorite protein, so it also appeared higher up in the food pyramid.In the early 1990’s though, research began showing that fat is indeed important for good health, so in 2005 a new fo
od pyramid was designed. The main difference within the food pyramids was the promotion of daily exercise, a slight decline in the recommendation of grains and the higher importance placed on including fat within the diet. In addition, a website (www.mypyramid.gov) was designed to obtain a food pyramid recommendation for your personal age, gender and activity levels. Although this provided improvements upon the 1992 food pyramid, it still placed a high emphasis on the importance of whole grains and dairy, and these two food sources are extremely detrimental towards our health.Grains and dairy products, on the most part have become so processed that they are no longer good for our health. In traditional cultures such as in places such as Africa, Ethiopia and India, grains are fermented for days if not weeks before being prepared into a meal, the quality of grains in these cultures are far from being at the same level of quality that the grains we purchase in a plastic bag at the supermarket are.
Grains contain anti-nutrients, gluten and lectins, all which are harmful to our health. Gluten allergies are one of the most under-diagnosed, yet chronic diseases in society at the moment and is continually on the rise. Coeliac disease is an auto-immune disease, which means that your immune system starts attacking itself, this can affect many parts of your body, including muscles, nerves, hormones and the digestive system.
Although coeliac disease is extremely common, around 4 out of 5 people who do have coeliac disease don’t know they have it. In Australia, around 1 in 100 people have coeliac disease, in America it’s estimated to be around the same.
A similar problem is occurring within our dairy products; dairy is now being over processed and includes many non-human friendly substances, such as growth hormones. If you’re buying milk from a supermarket in a carton, chances are it has been pasteurised which means that the milk is now far from the quality it was when it first came from the cow’s tit. The milk now has been destroyed, the milks protein structure is denatured, the active enzymes and beneficial bacteria have been killed off and the vitamin content has been dramatically reduced.
Oh, and no, dairy is not the only source of calcium, in-fact, it’s probably one of the worst sources of calcium you can consume due to the fact it’s so over processed. Sesame seeds, almonds, walnuts, green leafy vegetables and salmon are some foods high in good quality calcium for the body.
Most grain and dairy products are not suited for our genetic composition; our bodies aren’t designed to recognise foods which are processed far from their original form. So how are these foods good for our health and quality of life? Especially if we eat the recommended 8-14 serves every single day of both grains and dairy combined!
The food pyramid emphasises a lot in including these modern day foods, maybe it’s because the billion dollar grain industry created the food pyramid that is why grains are pronounced as such importance towards our health, or maybe it’s just a sheer misunderstanding of nutrition…. Our food pyramid should really run off what we should eat as humans to obtain good health, and what our body needs in order to stay healthy.
This now brings me to the food pyramid for health; it is based off a paleolithic diet.
The paleolithic diet is simple; eat what was available to the hunter gatherer, In other words, eat meat (chicken, beef, etc), fish and seafood, eggs, fruits, vegetables, nuts and seeds. Research has shown that hunter-gatherers consumed their energy source in a ratio of 65% animal and 35% plant.
These foods are what our bodies have been designed to eat and digest for over fifty thousand years, they are food sources which are available to us without needing to cook or process them. Animal meat, fruits, vegetables, nuts and seeds have been our main food source since day one, even before we knew how to create a fire. These are the foods our body strives for, If our bodies where meant to live healthy on a diet full of artificial sugars and chemicals, then nature would have provided that in our food sources, nature didn’t decide to wait thousands of years for our technology to be superior enough to alter food sources, for them to suddenly become healthy.
There are many health benefits associated with a paleolithic diet confirmed by scientific research, including some of the following:
Weight loss
Higher insulin sensitivity
Lowered Blood Pressure
High cardiovascular health
Improved glucose tolerance
Improved athletic performance
Reduces inflammation
Cures Acne
Increased life span
Reduction in infectious diseases
Tuesday, November 24, 2009
So with Thanksgiving approaching and you all thinking of the wonderful, sugary, gluten filled goodies that you’re going to stuff yourselves with (and don’t get me wrong, I’ll be doing the same thing) lets think about what we’re doing to our bodies and why we’re going to feel the way we’re going to feel after dinner Thursday night. Here’s a condensed version of an article posted on Marks Daily Apple about that ever draining carb crash us Paleo eaters get on those days off.
"What happens to your body when you carb binge?"
By Mark Sisson
By Mark Sisson
“Seriously, it’s not like you’ll suddenly burst into flame and melt in a fiery, torturous death, leaving nothing but a smoldering spot on the carpet (if you have that piece of pie). You’re disciplined. You can more than make up for this later. The worst that can happen is a sugar rush, and you spent half your time at summer camp walking (well, running) around in that state. Those were good times. Oh what the heck, gimme a slice. Yeah, sure, a little ice cream too.Within a matter of 10 quick forkfuls, you’ve gone from small doses of quality carbs wisely spread throughout the day to possibly 100 or more grams of pure sugar in one sitting. O.K., some guilt is setting in…. But that’s not all that’s happening.
Within a few minutes, your pancreas kicks into overdrive and sends out a flood of insulin to try to sop up all the excess glucose that’s suddenly rushing through your bloodstream. Remember, while glucose is muscle fuel when it’s in the muscles, it’s toxic sludge when it stays in your bloodstream. Your body knows that and does everything it can to get it out of there. Perhaps you’re feeling flushed, a little high, spastic, or nauseous depending on how much you ate, how big you are, what your normal carb load is, and how acutely you tend to “feel” the effects of sugar and other substances. Ironically, if you were insulin resistant, you might not even notice these sensations, but you’re not. You’re a clean-fuel-burning primal specimen.
And it continues. The gush of insulin now creates a see-saw effect. If your glycogen stores have room, some of the sugar goes into muscles. If there’s no more room, the excess goes into fat cells, where it is stored as fat. In reaction to this quasi-emergency that looks like another life-threatening stress, the body steps up its efforts to achieve homeostasis by releasing both epinephrine (adrenaline) and cortisol from your adrenals. Your heart is racing, and you’re starting to feel uncomfortable, maybe even sweating. And we’re still likely within the first hour after you finished off that cake!
A bit more time passes. Burnout settling in yet? That’s called a sugar crash – when all the glucose is gone from the bloodstream and you start to feel sluggish, off-kilter, like the internal circuits are all fried after sparking in a heap of now smoldering wires. Hmm. Maybe that spontaneous combustion image wasn’t so far after all. (This is that time when you just want to lie down and sleep for a good 10 hours.)
But there’s more…. The havoc that sugar rush set off – the swing of glucose and insulin, the cortisol and adrenaline – they’ve sent your immune system into a tailspin. Research has shown that the function of immunity-related phagocytes is impaired for at least five hours after intake of simple sugars. Free radicals have their heyday as well within the first few hours after sugar increases oxidative stress on the body. Your blood even thickens as a response to the stressors.
Wait, you aren’t out of the woods yet. You get home and try to sleep it off, but you toss and turn as your heart continues to beat faster than normal. Hmm. Little surprise there. The old hormonal system is confounding in its interconnectedness. As the sun comes up and you roll out of bed, you think you should be done with this sugar business by now. Maybe. Maybe not. Unfortunately, a hefty dose of sugar can compromise the immune system for more than 24 hours. Groan. The images flash before you. The flu your daughter brought home earlier this week. The miserable cold (that incessant cough!) your boss has. Passing plans or reports around the meeting room. Shaking hands with the new clients who came by yesterday. Your toddler’s insistence on drinking from your cup last night. Suddenly you’re seeing your week in a new (and dimmer) light. Your immune system might have handled it all quite easily before the sugar incidence/insult. That’s one birthday cake that keeps on giving!
As bad as this sounds, it could be worse. If you follow the primal way of eating regularly and the lemon cream was just a detour, you’re a generally healthy person. You’ll experience the effects, and you may feel them more acutely than you did before you chose the low-carb path. (This isn’t a bad thing.) Nonetheless, after the dust settles, the worst thing you can end up with is maybe a cold you wouldn’t have gotten otherwise. Your system will realign itself pretty readily. Within a couple of PB style days you’ll be as good as new.
But if this is a normal day? Sigh. This presents a much bleaker picture. That see-saw of insulin and glucose? The process breaks down in your body until you develop insulin resistance. That rush of adrenaline and cortisol? That hormonal havoc over time fries your adrenal system. Your body is constantly in a state of “fight,” and inflammation becomes a constant state of affairs. Enough sugar over enough time (with the lack of exercise to boot), and you’ve gotten yourself into quite a pickle. (Maybe a pickle would’ve been a better snack choice….)"
Monday, November 23, 2009
Pumpkin Brownies
OK, so I didn't get the pumpkin cheesecake recipe done like I had planned but, thanks to Larry, and http://www.thisprimallife.com/, I have something else that's a little festive. I tried the original recipe as written on the primal website, added 1/4 tsp of nutmeg, cinnamon, cloves and ginger, and Toby and the kids liked it fine. I think if you take out 1/2 of the almond butter and add pureed carrots and a little more nutmeg it would have a better texture, you could remove the honey, and maybe add some raisins. Give it a try, play around with it, post your thoughts, trys and so on in the comments sections. (If this comment section isn't up and running post on todays WOD post on the main page.)
INGREDIENTS: (as I made it)
1 C almond butter
1 egg
3/4 C pumpkin
1/2 C melted butter
1 tsp baking soda
1/4 tsp cinnamon, ginger, nutmeg and cloves
Mix all ingredients together until smooth. (It will look like peanut butter), make sure all butter lumps are blended in well.
Pour into a greased 9X9 baking dish and bake at 350 degrees for about 25 minutes or until toothepick comes out clean. Let the dish full cool before trying to remove the brownie.
INGREDIENTS: (as I made it)
1 C almond butter
1 egg
3/4 C pumpkin
1/2 C melted butter
1 tsp baking soda
1/4 tsp cinnamon, ginger, nutmeg and cloves
Mix all ingredients together until smooth. (It will look like peanut butter), make sure all butter lumps are blended in well.
Pour into a greased 9X9 baking dish and bake at 350 degrees for about 25 minutes or until toothepick comes out clean. Let the dish full cool before trying to remove the brownie.
Friday, November 20, 2009
Thursday, November 19, 2009
WELCOME TO YOUR NUTRITIONAL LINK
We've finally got the nutritional page up and running (thanks to Tobys hard work) and I'm eager to start posting and filling these pages with great recipes, pictures, and articles. Let me know if there's anything you'd like to see here. In the meantime, below you'll find all the recipes that have been put in the newsletters. Coming soon, pics and recipes for pumpkin muffins mmm!!!
Chocolate cocnut snack bars
3/4 C almonds
1 C walnuts
3 Tbs grated coconut
1/2 cocoa (no sugar added)
3/4 C dates
Blend all ingredients in the food processor, Press mixture into tray lined with baking paper to prevent sticking. Cool in fridge for a few hours. Remove from tray and cut into bars.
(I haven't tried this one, anyone made these yet??)
Banana Pudding
3 oz firm tofu
1/3 banana
3 almonds
blend in food processor, and chill for an hour. You can also use strawberries.
Cabbage rolls
1 head cabbage, steamed
1 lbs ground meat
1 onion
1 bell pepper
1-2 tbsp chopped garlic
olive oil
salt and pepper to taste
spagetti sauce
Cut off bottom of the head of cabbage and cut in half. Steam until tender and cool.
Heat oil on med heat cook garlic, onions, and peppers until tender. Add meat and seasonings until cooked. Scoop meat mixture into leaf, roll carefully not to tear. Put sauce in the bottom of a baking dish (enough to cover the bottom) lay stuffed leaves in the dish, add a few spoonfuls of sauce to the top, cover and bake in the oven on 350 degrees until sauce bubbles.
Stuffed peppers
4 bell peppers cleaned and cut into half
2 lbs of meat (ground, or cubed)
2 C mushrooms chopped
1 onion chopped
2 tbsn garlic
salt, pepper, basil and soy sauce for taste
Fry onions, garlic and mushrooms, in oil until tender. add meat and seasonings until brown. Fill pepper halves with meat mix, put in greased baking dish and bake at 350 degrees until peppers are tender.
Carrot spice muffins
1 C shredded carrots
1 C raisins
1 1/2 C almond flour
splash of milk
1/2 tsp cinnamon, nutmeg and baking soda
Mix all ingredients, 1 spoonful in each muffin cup and bake at 350 degrees until golden brown on top.
Baked Cod
1 lb cod filet
1/2 C cooking wine
1/2 yellow onion sliced
1 tbsn lemon juice
1 tbsn dried dill
1 tsp turmeric
lay fish in shallow baking dish. Pour wine, spread onions on the fish and sprinkle with lemon juice, dill, and turmeric. Cover with foil and bake 375 degrees for 20 minutes or until flakey.
Chocolate cocnut snack bars
3/4 C almonds
1 C walnuts
3 Tbs grated coconut
1/2 cocoa (no sugar added)
3/4 C dates
Blend all ingredients in the food processor, Press mixture into tray lined with baking paper to prevent sticking. Cool in fridge for a few hours. Remove from tray and cut into bars.
(I haven't tried this one, anyone made these yet??)
Banana Pudding
3 oz firm tofu
1/3 banana
3 almonds
blend in food processor, and chill for an hour. You can also use strawberries.
Cabbage rolls
1 head cabbage, steamed
1 lbs ground meat
1 onion
1 bell pepper
1-2 tbsp chopped garlic
olive oil
salt and pepper to taste
spagetti sauce
Cut off bottom of the head of cabbage and cut in half. Steam until tender and cool.
Heat oil on med heat cook garlic, onions, and peppers until tender. Add meat and seasonings until cooked. Scoop meat mixture into leaf, roll carefully not to tear. Put sauce in the bottom of a baking dish (enough to cover the bottom) lay stuffed leaves in the dish, add a few spoonfuls of sauce to the top, cover and bake in the oven on 350 degrees until sauce bubbles.
Stuffed peppers
4 bell peppers cleaned and cut into half
2 lbs of meat (ground, or cubed)
2 C mushrooms chopped
1 onion chopped
2 tbsn garlic
salt, pepper, basil and soy sauce for taste
Fry onions, garlic and mushrooms, in oil until tender. add meat and seasonings until brown. Fill pepper halves with meat mix, put in greased baking dish and bake at 350 degrees until peppers are tender.
Carrot spice muffins
1 C shredded carrots
1 C raisins
1 1/2 C almond flour
splash of milk
1/2 tsp cinnamon, nutmeg and baking soda
Mix all ingredients, 1 spoonful in each muffin cup and bake at 350 degrees until golden brown on top.
Baked Cod
1 lb cod filet
1/2 C cooking wine
1/2 yellow onion sliced
1 tbsn lemon juice
1 tbsn dried dill
1 tsp turmeric
lay fish in shallow baking dish. Pour wine, spread onions on the fish and sprinkle with lemon juice, dill, and turmeric. Cover with foil and bake 375 degrees for 20 minutes or until flakey.
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