The Healthy Guide To Oils

One of the first things you learn on the Primal lifestyle journey is obviously what should eat and what you should steer clear of.  One of the obvious staples in everyone’s pantry for cooking are oils.  Of all the changes I personally have made, fortunately for me, this was one I was pretty good on, but still have learned a lot along the way.

I will keep this short and sweet.  Step away from your computer, or put down your cell, and go to your kitchen and throw out any vegetable, corn, soy, or canola oils you might have!!  I mention these because they are the more common oils you might have on hand.  You will read on the article why I am advising you to do this.

As I mentioned previously, I was pretty good in the oil category.  The one thing I have changed is how often I use Extra Virgin Olive Oil when I roast in the oven.  EVOO has a smoke point of around 405 degrees farenheit.  I typically will roast at 400-425.  When a cooking oil is heated to its smoke point, it breaks down and may produce potentially carcinogenic toxins.  Avocado Oil has a smoke point upwards of 540 degrees farenheit, so this has become my go to when I am sauteing and even coating vegetables and proteins going into the oven.

The three staple oils I keep on hand at all times are:

  • Organic Extra Virgin Olive Oil, First Cold Pressed
  • Organic 100% Avocado Oil, Cold Pressed, Naturally Refined
  • Organic Virgin Coconut Oil, Cold Pressed, Unrefined

One other game changer with regards to eliminating the bad oils from your diet is to take notice of the dressings in the grocery store.  Start to read the labels and see what kind of oils they use.  Don’t be fooled by labels that call out made with “EVOO” or “Avocado Oil”.  Other than brands like Chosen Foods and Primal Kitchens, you will be challenged to find 100% Avocado Oil based salad dressings.  My obvious choice is Primal Kitchens, seeing that this is the company I am getting my health coaching certification through, but another family favorite is the Chosen Foods Lemon Garlic Dressing & Marinade.  Funny story about this salad dressing.  My father cannot stand garlic.  If I ever use it, he always makes a comment.  During Christmas dinner, I used this dressing for everyone’s salad.  He asked me what dressing this was.  I responded with “Yes Dad, it has garlic in it.”  I thought for sure he was going to complain, but he actually complimented it.  Go figure!!  Explore your grocery store shelves the next time you shop and you’ll see what I am talking about.

If you don’t find Primal Kitchen dressings in your grocery store, CLICK HERE and you will be directed to the Primal Kitchens website where you will see all of the great dressings, marinades and condiments.  Enter the promo code “JOE” to receive 10% off your order.

If you have any questions, please do not hesitate to reach out.

Link to article “The Definitive Guide to Oils” at Mark’s Daily Apple

WHY CARB QUALITY AND FIBER INTAKE IS IMPORTANT

I came across this short article from PALEO Magazine that talks about fiber in our diet.  The daily recommendation for women is 25 to 29 grams per day, which is less than the recommendation of 36 grams for men.  The reality however, is that the average American is getting half of the daily recommendation at best.

Fortunately, getting enough fiber is possible on a low-carb diet, or even on a ketogenic diet. If you follow a low-carb diet, some high-fiber foods that can fit include avocados, berries, leafy greens, cruciferous vegetables, and nuts.

Although I don’t advise you driving yourself crazy tracking what you eat every single day, it is good from time to time to track in this case, your fiber intake, to see how you are measuring up.  My guess is you’ll be surprised at the amount of fiber you’re not getting in your diet.  I suggest using a food tracker app like Chronometer to track your macros.

A great suggestion I have for maximizing your daily fiber is to make yourself a big ass salad for lunch and load it with organic spring mix, spinach, avocados, berries, nuts, protein, etc.  If you do this along with eating other veggies with dinner, you will be doing yourself a great service toward the goal of more daily fiber!

Link To Article: WHY CARB QUALITY AND FIBER INTAKE IS IMPORTANT

Perfect Paleo Double Chocolate Cookies

One thing you should try to do while eating Primaly is to slow down and enjoy the foods you are eating.  Everything you eat or drink should serve a purpose.  Try to avoid “mindless munching” in the pantry with high carbohydrate snack foods.  I am not going to lie, I still have my sweet tooth cravings that need to be satisfied on occasion!

I am lucky that my wife enjoys baking.  She has been awesome with trying new recipes that fit our Primal lifestyle.  This recipe for the Perfect Paleo Double Chocolate Cookies are hands down one of my favorites she’s made to date.  You can find all kinds of Paleo cookie recipes that are as good, but of the ones we’ve tried, this one is pretty delicious!!

Just because these are Paleo, grain-free, gluten-free, etc., doesn’t mean you can eat the whole batch.  As I mentioned before, you want to slow down and savor what you are eating.  Focus on the quality of the ingredients and how they taste, not the quantity of how many you can eat in one sitting!

During the week I try to stick with a 16:8 fasting to eating time ratio.  It works out that I will eat between 12-7pm each day.  When we are lucky enough to have these cookies in the house, I will treat myself to one (1) after my lunch and then one (1) around 9pm as my “bedtime snack”.  Just because they are better than regular cookies, doesn’t mean you can eat them all.  As you become more and more fat adapted and not carb burning, you will see that having just one will satisfy your sweet tooth!

Perfect Paleo Double Chocolate Cookies

THE SHOCKING SCIENCE BEHIND REAL MILK

This article was shared in an email from U.S. Wellness Meats.  I recently purchased a variety of meats from them.  So far, I have made the boneless pork (4oz portions) and the burger patties (75%/25% blend).  They were both tasty!

I am sharing this article because Dr. Sears does a great job in a short article to provide great direction on the myth about dairy products and fat in your diet.  Unfortunately, for years we have been guided by the “SAD” (standard American diet) to eat and drink low fat dairy products.  Little did we know they were fattening us up by doing this.  I know, it sounds backwards, because it is!

Dr. Sears recommends a diet with 60-70% fat with half of this fat coming from animal fats because they are nutritionally dense.  He also touches on the cooking oils you should avoid using and also the ones you should be using, which is spot on to living a Primal lifestyle.

Enjoy the article!

Link To Article

 

Are All Calories The Same??

One of the things I like about living a Primal lifestyle is that I don’t bother to count calories like I have with other diets in the past.  This may be one of the things I like the most about it.

When people tell me they are “watching their calories”, but are still eating processed foods, but just fewer calories of them, I ask them how does 100 calories of spinach, eggs, chicken, etc. compare from a macro-nutrient perspective?  If calories were the end all solution, do you think a 2,000 daily calorie diet eating pizza, pasta, and the like compared to one of whole foods low in carbs, high quality proteins, and good fats would result in the same outcome for your body, even if you did the same amount of exercise?  I think you know the answer to this one!

The article below does a nice job of explaining more about calories and how they are very different from one another.  The more you can learn about nutritionally dense foods that actually satiate you, versus high carb and sugar foods that only leave you more hungry in a matter of hours, the better of you will be in the long run!

https://www.marksdailyapple.com/are-all-calories-the-same/

What Is Bone Broth?

Bone broth is made from animal bones and connective tissue — typically cattle, chicken, or fish — that have been boiled into a broth and slow simmered for 10 to more than 20 hours with herbs, vegetables, and spices. So why is this seemingly simple liquid something you’d want to drink every day?

WHAT SOUNDS LIKE MEAT WATER IS PURE, LIQUID GOLD

Even our hunter-gatherer ancestors realized that drinking bone broth was like striking nutritional gold, as its earliest version dates back over 2,500 years . Throwing away anything edible was out of the question back then, so animal hooves, knuckles, bones, and other connective tissues never went to waste. Bone broth has a rich history of being used in traditional Chinese medicine as a digestive tonic, blood builder , and kidney strengthener due to the high collagen content, bioavailable minerals, anti-inflammatory amino acids, and healing compounds that can only be found in bones and connective tissue.

What Makes Bone Broth So Healthy?

Bone Broth is sought out by people around the world to deal with a wide variety of health issues and goals.

Bones and connective tissue are storehouses for essential amino acids and minerals — which are lacking in many diets today. Bone Broth is also an invaluable source of protein, collagen and gelatin.  Collagen is also found in your bones, joints, tendons, muscles, and teeth.

It’s not feasible to eat whole bones or tissue, but you can still enjoy these health benefits by sipping bone broth. Collagen is extracted when you simmer bones for a long period of time. Typically, the longer bone broth simmers, the more collagen you’ll extract.

HOW BONE BROTH IS MADE

Making bone broth is a simple process, but one that requires plenty of time and patience. Bone broth is made by simmering animal bones and tissue for at least 10 hours with vegetables, herbs, and spices such as thyme, garlic, and bay leaves. High-quality bone broth starts with high-quality ingredients, using bones from organic grass-fed animals and organic vegetables. While any bone or ligament can be used, knuckles, chicken feet, and femur bones tend to contain the most collagen.

You can purchase bones from your local butcher or at a farmers market, or by simply saving bones whenever you eat bone-in chicken, steak, or pork cuts.

Is Bone Broth the Same as Regular Broth or Stock?

NO!

There are two main differences between bone broth and regular broth or stock: simmering time and the part of the animal it’s made from (bones or flesh).

Regular broth and stock are simmered for a shorter period of time than bone broth, approximately 2–6 hours. The expedited cooking process reduces the amount of beneficial gelatin extracted from the bones, reducing its capacity to boost the immune system, heal digestive issues, and reduce the symptoms of leaky gut.

Broth (not bone broth) typically has meat left on the bones, whereas stock will have little to no connective tissue left on the bones (as with marrow bones).

The Story Behind Kettle & Fire Bone Broth

Before Kettle and Fire was born, one of our co-founders, Nick, tore his ACL playing soccer (ouch). His brother Justin heard about the benefits of bone broth for injury recovery. As his schedule didn’t leave much time to make bone broth from scratch, he set out to buy a store-bought, high-quality, grass-fed bone broth, since both of their busy schedules didn’t leave much time to make the broth themselves.

No matter how hard Justin looked, the ideal bone broth didn’t exist. He searched for one that was 100 percent organic, fresh — never frozen — grass-fed, and slow simmered (as well as one that could be shipped without wasteful, clunky packaging). So, Nick and Justin decided to create a high-quality bone broth on their terms, which is the recipe we’re proud to offer you today.

Kettle & Fire Bone Broth is:

  • Made only using organic ingredients and grass-fed, organic bones
  • Hormone- and antibiotic-free
  • Slow simmered for a minimum of 10 hours, and up to 24 hours
  • The only shelf-stable bone broth with absolutely no additives or preservatives, and a shelf life of two years
  • Shipped in responsible packaging and 100 percent recyclable material
  • Packaged in tetra packs to take up less room in your pantry
  • Approved for Whole30, keto, and paleo diets

HOW TO GET MORE BONE BROTH IN YOUR DIET

The beautiful thing about bone broth is that there’s really no limit to how you can add it to your diet. Aside from soups, stews, and plain ol’ sipping, bone broth blends surprisingly well into almost any recipe — even smoothies! Here are our top ways to get it:

Sip It

Our bone broth tastes delicious enough to sip on its own, but you can spiceit up to suit your taste buds. We created our favorite flavor combinations in this free downloadable “Bone Broth Sipping Guide” (bone broth matcha lattes, anyone?)

Cooking With It

Our beef bone broth has a mild flavor, which allows it to blend easily with almost anything, from smoothies to healthy gummy bears. Our chickenbone broth and mushroom chicken bone broth boost the savory flavor of soups, stews, and risotto recipes.

Shop Kettle & Fire Bone Broth

Six ways to stay low-carb or keto when you don’t want to cook

I came across this simple guide to snacking and meal planning when you don’t have time, or you don’t wan to cook.  Living a low-carb high fat diet is not that difficult.  It just takes a little thought and preparation.

Enjoy!

https://www.dietdoctor.com/low-carb/without-cooking

Targeting Inflammation with CBD

It is certainly clear that our most pervasive chronic conditions share a common feature in terms of their underlying cause. Whether we are talking about coronary artery disease, hypertension, diabetes, depression, rheumatoid arthritis, or even Alzheimer’s disease, what current medical literature reveals is the powerful role that inflammation plays in these and other common conditions.

Ultimately, the main issue with higher levels of inflammation that manifests as damage to tissue is the fact that when inflammation has been turned on, it increases the production of damaging free radicals, a situation we call oxidative stress. When oxidative stress is running rampant, damage occurs to our proteins, and fat, and even our DNA.

Over the years there has been extensive research looking at how increasing the availability of antioxidants might help to protect our bodies against these damaging free radicals. But recognizing that the upstream instigator of this problem, to a significant degree, is inflammation, allows us to redirect our targeting in order to protect our body’s tissues.

I have written extensively about how reducing dietary sugar and carbohydrates, while at the same time increasing dietary consumption of good fats along with dietary fiber, goes a long way towards reducing inflammation. Emerging research now demonstrates that cannabidiol (CBD) has significant potential in terms of limiting inflammation and downstream effects in terms of free radicals as well.

In research published in Free Radical Biology and Medicine, scientists at the University of Mississippi medical center described not only the complexities and challenges posed by trying to specifically target oxidative stress in a variety of disease states, but also the potential benefits of using CBD to accomplish this goal.

Unlike THC, the chemical in marijuana responsible for the “high,” CBD is a non-psychotropic derivative of the plant. It was first isolated 1940 and ultimately chemically characterized in 1963. Recently, research has demonstrated that CBD has wide ranging activity in terms of reducing inflammation and the damaging effects of free radicals. Specifically, CBD modulates the function of the immune system. Research would indicate that overall, the effects of this modulation seem to be quite positive.

CBD, for example, has been demonstrated to be specifically effective in dealing with various types of pain. This activity is also thought to represent a manifestation of CBD working as an anti-inflammatory much as over the counter anti-inflammatory medications are used for typical aches and pains.

Further, many of the health-related issues associated with obesity are a consequence of increased inflammation. CBD is being explored extensively in relation to obesity in hopes of reducing some of these important health consequences.

In the conclusion of the research publication, the authors stated:

Inflammation and oxidative stress are intimately involved in the genesis of many human diseases. Unraveling that relationship therapeutically has proven challenging, in part because inflammation and oxidative stress “feed off” each other. However, CBD would seem to be a promising starting point for further drug development given its anti-oxidant (although relatively modest) and anti-inflammatory actions on immune cells…

The research in terms of medical application of CBD is expanding dramatically, and with good reason. As a natural, plant derived anti-inflammatory, CBD joins other familiar players in this arena like turmeric which is derived from curcumin, as well as ginger and many others.

Moving forward, you can be certain that CBD research will continue to expand, and likely validate it’s efficacy across a wide spectrum of health issues. As always, I’ll keep you up-to-date on the latest science here.

Shop CBD Products Here

Link to article: https://www.drperlmutter.com/targeting-inflammation-with-cbd/

Is The Primal Lifestyle For You??

The stretch from Thanksgiving through New Year’s is one filled with family, friends and indulging on food and libations.  So what exactly is a New Year’s Resolution.  It is a tradition in the Western Hemisphere, in which a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life.

I make reference to the New Year’s Resolution because with it being the middle of January, fitness centers around America are slowly becoming less and less crowded as we inch our way to February.  In a 2014 report, 35% of participants who failed their New Year’s Resolutions admitted they had unrealistic goals, 33% of participants didn’t keep track of their progress, and 23% forgot about them; about one in 10 respondents claimed they made too many resolutions.

Always at the top of the list for resolutions is to lose weight and exercise more.  People start the year off with great intentions.  They’re doing their best to workout every day, eat more veggies, cut out sweets, and on and on.  As mentioned in the stat above, people tend to go back to their normal ways because they truly did make unrealistic goals and tried to bite off more than they could chew.  It’s not easy to go from your normal lifestyle that you’ve been working on for many years and then all of sudden come January 1st you are going to do a 180 and adopt it 100% and feel great.  Once people get sick of their new “diet” or the chronic cardio sessions on the treadmill, they slowly revert back to their old ways.

I have been working on living a Primal Lifestyle now for almost three years.  I have embraced this because of the simplicity of it once you understand the basic principles.  Finding your way here is a much more gradual process than the 180 degree change on January 1st!  There are three main principles to grasp:

  1. Eat Primal “Whole” Foods
  2. Ditch Toxic Modern Foods
  3. Exercise Primally

Eating Primal foods means you can eat meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds.  All of these foods are nutritious, highly satisfying, and promote stabilized energy levels and efficient burning of stored body fat for energy.  You will learn to become a fat burning machine versus being carbohydrate dependent.  No more “Carb Crashes”!

The excessive intake of processed carbohydrates and chemically altered fats in the Standard American Diet (SAD) may be the most health destructive element in modern life.  Excess insulin production from a high carb diet leads to fatigue, burnout, disease, life-long weight gain, and a continued dependency on additional health-compromising carbs!  You should seriously consider eliminating the following foods from your diet:

  • Sugars and Sweetened Beverages
  • Grains
  • Vegetable Oils
  • Processed and Packaged Foods

Exercising Primally doesn’t have to mean you beat yourself up each day at the gym and run like a crazy person on the treadmill, which is what I did for many years thinking I was doing the right thing.  What is great about Primal exercise is that it is much easier to fit into a busier lifestyle.  These are the core elements you try to follow:

  • Increase daily low-intensity aerobic workouts like walking, hiking, easy cycling, jogging, etc.
  • Shoot for 2 strength sessions each week lasting no more than 30 minutes.  You don’t even need to go to the gym, you can focus on the four Primal Essential Movements:
    • Pull-Ups
    • Push-Ups
    • Plank
    • Squats
  • Once every 7-10 days, push yourself to do sprints lasting 8-30 seconds for 20-30 minutes.  You can do this on a treadmill, or go outside and do them.

hiking

If you can adopt this simple exercise routine, it will help to optimize fat metabolism, delay the aging process, build and maintain lean muscle mass, and develop lifelong functional fitness.  This approach to fitness can deliver maximum results taking up less time and less suffering!

 

What Should I Eat??

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I recently saw this photo, which was shared by Dr. Mark Hyman on his Instagram feed.  I thought this was a great visual for people to look at when trying to figure out what to eat when trying to eat healthier.

On the left is where you can explore with a wide variety of vegetables, nuts & seeds, berries, avocado, leafy greens and more.  These are the low-sugar plant choices you can eat.  With regards to nuts, you can’t go wrong with Macadamia, walnuts and almonds.  Try to avoid nuts roasted in seed oils like canola, vegetable, etc.  Good old raw nuts will do!  For your proteins, it is highly recommended to buy the best quality your money can buy.  It is better for you to pay more for higher quality and eat less, than to pay less and buy more.  For example, getting grass-fed ground beef instead of conventional steaks would be a wise choice.  You’ll get more nutrients with the grass-fed than you will the grain fed beef.  One of the most nutrient dense foods you can eat is eggs.  Same rule applies here, go for the best quality (pasture raised) your money will buy.  Seafood can get tricky.  A good rule of thumb is to look for wild caught as opposed to farm raised.  Don’t be fooled by “Atlantic” Salmon and assume that it is wild caught in the Atlantic Ocean.  This is actually a species of salmon that does not necessarily mean it was wild caught.  A lot of the salmon you see in stores is farm raised, which is typically something you should steer clear of.

What I really like about this picture is the question “Did you work out?”  Depending upon the level of your activity each day, this should dictate how much food you need.  Our hunter gatherer ancestors would sometimes go days without eating.  I can assure you they were not getting in their miles on the treadmill during times of fasting!  Try to be aware of how much food you are eating compared to your level of activity.  On the days where you are getting in some miles walking, or doing some workouts with weights, you can treat yourself to some carbs with one of your meals.  I like to stick to sweet potatoes, or some form of organic sweet potato.  Other options to consider are wild rice or quinoa.

The more whole foods you can have in your diet the better.  Be mindful about what you are putting into your body.  The more you can treat food like medicine, the better you will feel in the long run!