5 Reasons Why Vegetable Oil is Worse Than Sugar

One of the first steps you take to live a Primal lifestyle is to do a pantry purge.  Don’t put a lot of pressure on yourself to run to your pantry now and get your trash can and empty your shelves, although some people do indeed do this.  Everyone has their own level of urgency and commitment.  For now, I just want to share with you this straight forward article that touches on one of the key things we teach as Primal Health Coaches.

You will hear me talk a lot about getting your diet right first and foremost, even before talking about your exercise.  80% of your body composition is based on your diet.  This article concedes to the fact that we know sugar is not good for our health, but it goes into detail as to why vegetable and other seed oils are even worse for us.

The 5 reasons the article goes into further detail on are:

  1. It Can Cause Weight Gain
  2. It May Diminish Brain Function
  3. It Can Harm Your Ticker
  4. It’s Filled With Carcinogens
  5. It Can Cause Inflammation

Throw Out the Gnarly Nine:

  • Canola Oil
  • Corn Oil
  • Cottonseed Oil
  • Palm Oil
  • Soy Oil
  • Sunflower Oil
  • Safflower Oil
  • Rice Bran
  • Grapeseed Oil

Restock your shelves and fridge with healthy fats like:

  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Grass-Fed Butter

Take some time and start to read labels on the foods you are buying and consuming.  One of the biggest ones to look at are the salad dressings you are buying.  You will see that almost all of them start with Canola Oil and then Soy Oil.  I eat a lot of salad and when I do, I either use extra virgin olive oil and balsamic vinegar, or I use the Primal Kitchens salad dressings that are made from 100% Avocado Oil.  These are delicious products and are considered good fats and they’ll help to make you feel satiated!

I welcome any and all questions or comments you have. Good luck on your journey to better health!

Link To Article: 5 Reasons Why Vegetable Oil is Worse Than Sugar

FREE 100% Grass Fed Beef

One of the things with living a Primal/Ancestral lifestyle is you need to do you best to eat the highest quality meat your budget can afford.  We are fortunate with the boom in online shopping to have a wide variety of options for meal kits, proteins, seafood and more.

Butcher Box is one of those solutions to consider when shopping for high quality meats.  Especially when they run a promotion like the one they are having for the month of March.  2 Free Pounds for the life of your subscription is around a $20 value, which helps to reduce the average cost of the rest of the proteins you select in your box.  You can choose a selection of beef, chicken, and/or pork.  They have a wide variety of cuts to choose from as well.

Butcher Box Meats are:

  • Humanely raised
  • No antibiotics or hormones ever
  • High quality
  • 100% grass-fed & grass-finished.
  • Pasture-raised and free to roam.
  • Packed with key nutrients like Omega-3s, vitamins and minerals.

Having beef that is grass-fed and grass-finished is what you want.  This means their cattle are free to range on grassy pastures throughout their entire lives, suckling from their mothers for the first 6 to 9 months, then eating their natural diet of grass. Thanks to the climate, they graze year-round, with access to shelter when needed. They are never fed grain or kept in feedlots. Besides being delicious, the health benefits of eating grass-fed, grass-finished meat are abundant.

Click on the link below to price out a monthly box of meat:

www.ButcherBox.com/FreeBeef

Sloppy Joe’s with Grain Free Buns

I am going to let you in on a little secret…. I LOVE SLOPPY JOE’s!  My family has grown to love how I make Sloppy Joe’s.  My kids are probably sick of hearing how many fresh ingredients I put into making Sloppy Joe’s.  Yes, I put a lot of love in them!!

What caught my attention with this recipe was not so much the Sloppy Joe’s, as it was the picture of the grain free buns!  I will admit that I have not made this recipe, but I am now inspired to want to make these buns.  Whether it be for a future Sloppy Joe night, or what I know my daughter will love me for is if I surprise her one night with a juicy grass-fed hamburger with a BUN!!!  Ha!!

I hope to report back sooner than later after trying to make the buns!

Enjoy!!

Mark’s Daily Apple – Sloppy Joe’s with Grain Free Buns

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

 

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

What Should I Eat??

49380325_2046135708811263_1800993667600662300_n(1)

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!