Honey Strawberry Paleo Dessert Smoothie

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I am in the mood for something sweet but since I promised myself I’ll only eat beautiful food ☺️ I wanted to create something yummy without too much guilt.
1 organic banana
7 organic strawberries regular or frozen
1 tablespoon of raw honey
1 cup of organic full fat coconut milk

Blend on High until smooth
Top with raw honey and chia seeds if you like.

This should be a treat though 😇 bananas are very high in carbs.

Lamb Stuffed Avocado with Tztaziki Dressing

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I’ve been craving something creamy and rich lately, so I decided to use the rest of my New Zealand Boneless Lamb Shoulder crock pot recipe.

Just take an organic ripe avocado, shave out the hole where the pit was to give yourself a little more room. Flash sautée the lamb with onion, curry, and a little pepper to taste. Remove the lamb and mix it with diced organic cucumber. You can place the avocado on top of my Slow Cooked Lamb Gyro Salad if you’d like. I just got home from a strenuous gym session so I want to pig out 😈. The dressing is just Roots Organic Tztaziki sauce and Bragg’s Apple Cider Vinegar. I use equal parts, I love this dressing ! It’s so easy to make, creamy, and only 30 calories a table spoon. This meal will help fill you up and keep your metabolism pumping !

8 hour slow cooked lamb shoulder gyro paleo salad

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1 organic washed romaine head chopped
1/2 white or Vidalia onion chopped
1 1/2 cups crock pot slow cooked boneless New Zealand lamb shoulder
3-4 Campari tomatoes diced
1/2 cucumber diced
3-4 tablespoons tzatziki sauce
Pepper to taste

Gluttonous Grain-Free Paleo Apricot Vanilla Bean Granola

1. Ingredients Paleo Apricot Vanilla Granola

     This recipe is for anyone trying to shed some winter weight from the Holidays this year, avoid grain and gluten, or you just want a recipe for a delicious and amazingly aromatic granola snack/cereal. The flavors of the sweet apricot are favoring to the blend of the vanilla bean, coconut, and southern apple butter. I’ve given it to people who aren’t into granola and they loved it. It is really easy to make, this is also a kid friendly cooking lesson because no sharp objects.

Now before I start, I must give credit to the lady who posted this recipe 🙂 Fresh 4 Five .

(Also if you see an ingredient you’d like to learn more about and it’s benefits, click on the green high lighted words)

What You Need : 

2 cups of Raw Almonds 

1 cup Raw Pumpkin Seeds

1 cup Raw Sunflower Seeds 

1 cup raw Coconut Flakes

1/4 cup Chia Seeds  

1 Tbsp. Ground Vanilla Bean Good News ! Vanilla bean has lots of mental health benefits 🙂

1-2 Tbsp. Tangerine Zest….the original recipe calls for orange but I like the sweet and tart of the Tangerine rather than the more bitter orange. However, I’ve made it both ways and it is awesome !

1/2 cup Pure Maple Syrup 

1/4 cup Olive Oil

1/4 cup Apple Butter I like to use apple butter that isn’t commercialized and has no added sugar.

1 cup Dried Apricots  (or you can always use your creativity and add another kind of dried fruit…cherries….raspberries…pears…etc.)

2. Combine Paleo Apricot Vanilla Granola

1. Pre-heat your oven to 275

2. Slowly break up the almonds by adding 1/2 cup at a time in your blender or food processor until they are broken up, but not too much that they resemble flour.

3. Combine everything in a bowl EXCEPT your apricots

4. Bake Paleo Apricot Vanilla Granola

4. Divide your mixture in a thin layer, use two cookie sheets or make two batches. Bake for 30 minutes and stir every 10 minutes…

5. Once your granola looks golden brown remove it, stir in your chopped apricots. Put it in a container and refrigerate. 🙂

6. Enjoy !5. Serve Paleo Apricot Vanilla Granola

I like to mix mine with full fat coconut milk, a great breakfast ! or meal replacement snack. This is a meal full of brain fuel to enhance your day to its full potential 🙂

 

 

AM Scram Juice Recipe (Organic)

AM Scram aka The Sweetie Tart

 It’s such a gloomy day out today, day two of the Spring rain. The dark rainy days are necessary though so that we can enjoy the beautiful ones. Everything is a cycle and when you damaging your own cycle the repercussions aren’t felt right away; however though,  when you do, it’s never good.

     We can fix a lot of our health issues which trace themselves back to vitamin deficiencies, we don’t have to accept that we can’t heal or help our genetically predisposed health problems. We can start putting the links back in the chain with vitamins and nutrients. No one could sit and have a break fast of everything that is in one pressed juice, or it wouldn’t be very pleasant to most people. Juicing gives you the benefit of eating a multitude of nutrients, vitamins, phytonutrients,  and micro nutrients, these things cannot be ingested with supplements. According to http://www.cancer.org receiving vitamins naturally from foods has been shown to combat cancer; however, they did not see any progress when people took over the counter vitamins. Click here to read what npr.org has to say about the negative affects of pill vitamins on the body. My own personal nutritionist and doctor (my body), told me not to eat them anyway. I would vomit if I took  them without a ton of food, I don’t buy that something healthy would make me feel so terrible. Our bodies are our own personal doctors, if you get sick from something , feel bad, mood swings, stomach pain, organ pain, or bloat from something then don’t eat it, your body is trying to tell you something and it could be that this might kill me long term.  When I sold nutra-cutical vitamins, I learned that pressed pills get stuck in your villi, which is the soft folds on the inside of your stomach lining, they just sit inside of you for a long time undigested and their “nutrients” never reach your small intestine, where vitamins and nutrients are absorbed.

Here’s a tip, I learned that your small intestine is open for a vitamin delivery every AM, it will however shut if you ingest anything, don’t even brush your teeth, have your juice first thing to absorb the vitamins and nutrients to the full benefit. Then drink an 8 oz. glass of water, you want to have water after every juice. Swish the water around your teeth to remove the citric acid and then brush.

Benefits:

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apples

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lemons

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Recipe:

1 Pink Grapefruit peeled and de-seeded

1 Pink Lady Apple

3-4 Carrots

1 tsp. Fresh Peeled Ginger

1/2  Lemon  peeled and de-seed

1 Tangerine peeled and de-seeded

Sweet N’ Spicy Kale and Chorizo Mash

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This was the first recipe I tried out of my Paleo Primer, and it was amazing ! You can use it as a side dish or as a post-workout meal. The sweetness of the potato and the heat from the Chorizo was a wonderful variation, the kale adds a nice texture to the mash. I’m excited to have something new to make to replace my old sour cream garlic mashed potatoes, so good but not a friend of Celiac’s Disease.

click on the green words to learn why I use these ingredients and why they are healthier alternatives 

What You’ll Need:

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 1. The Ingredients WM

2 Sweet Potatoes, chopped

3 Kale Leaves, chopped

2 Chorizo Links, chopped

1 Tablespoon Extra Virgin Olive Oil

Sea Salt & Pepper to Taste

.

Prep Time: 10 minutes

Cooking Time: 25 minutes

Serves: 2

.

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 2. Steam the Sweet Potato WM

1. Steam your chopped potatoes for about 10 minutes, if you double up the recipe to serve more, make sure you leave enough room for the kale.

Sweet N Spicy Chorizo Kale Mash 3. Chop the Kale WM

2. Add your kale to the steamer along with the sweet potato, steam about 5 minutes or until the potato become soft enough to mash by hand.

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 4. Once the Sweet Potato is Soft, Add the Kale WM

3. While your steam your veggies start to cook the chorizo on low heat in a non stick pan, or add just a tiny bit of coconut oil spray to keep them from sticking.

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 5. Add the Spices and Mash the Kale and Sweet Potato WM

4.  Remove your potato and kale from the steamer once you can easily stick a fork through the potato. Place in a separate bowl,  Add 1 Tablespoon of Extra Virgin Olive Oil, Salt and Pepper to taste, then mash all the ingredients together.

5. Mix in your chorizo and serve !

Sweet N' Spicy Chorizo Sweet Potato Kale Mash 6. Serve with or without organic raw milk sweet butter WM

I added a small touch of raw butter to garnish.

Why is this delicious meal so great?

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any questions? email me at paleofitniche@gmail.com

Paleo Introduction and How It Works

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     I wrote an e-mail today to a friend who wanted information about Paleo, I kept the identity secret but thought that this e-mail might help out other people with similar questions. Enjoy. Feel free to e-mail me at paleofitniche@gmail.com for free diet coaching.

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   Dear #####,
     I’d love to help you out. I also suffer similar skin problems, I have Celiac’s Disease which can account for around 80% of the country that’s Gluten intolerant. I used to be depressed because I’m a workout junkie and I wasn’t losing the weight, adult acne, dry AND oily skin, gas, flu like symptoms after meals, terrible joints and so one and so forth. Since I’ve changed my diet everything has improved a hundred percent.
      I like to do a combo of Paleo, juicing, and non-dairy smoothies. The first tool to help you more than any diet is to educate you and your family on what these commercialized, anti-nutrient, and over processed foods do to us.
     Grain and legumes fall into the same category of anti-nutrients. What this means is that the plant has a natural defense mechanism to protect itself from being eaten. How it does this is by coating our cells with a barrier that keeps us from accepting vitamins and nutrients. This same thing also happens when we eat things like potato chips with fake anti-nutrient oils and chemicals. These anti-nutrients also cause inflammation all over our bodies, accounting for pain and bloating.
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     Dairy isn’t a natural thing for us to be ingesting. Cow milk is only for baby cows,and milk for humans is only appropriate for young toddlers, up until around the age of 6. Milk is a cellular growth food, it can speed up the aging process and how fast cancer cells grow once we are too old for it. It’s important to look for signs of bloating, gas, and mucus buildup after eating milk which can be signs of intolerance.  Some paleos eat cheese in small amounts, I try to avoid it for the most part just because I notice my bowel function isn’t right and I bloat and get gas. Milk also contains a lot of infection, unless you go organic you will be consuming a lot of cow utter puss from the infections they get (Gross I know) and when we consume diseased animal foods those same diseases can store up in our tissues, along with anti-biotics and bovine growth hormones (why girls get their periods earlier now a days, also a source of cancer as well).
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     Then we need to look at sugar, sugar is in everything. The way we look at foods as being different in category doesn’t mean anything once it’s breaking down in our bodies, grain, processed corn, dairy, and fake sweeteners cause our insulin levels to spike and to encourage the onset of Type 2 diabetes which is reported to affect 1 out of 2 people in just under 10 years. A recent documentary I watched had a nutrition doctor giving a speech to a local school. He wheeled out a wheel barrow full of sugar cubes and dumped it onto the stage, then explained to the parents this was the sugar one child would consume in a year just from school milk.
     Sugar and Carbs are too easily found now, and so rarely found in nature which is where our real food is supposed to come from,.We would never rationally be eating grain and sugar in large amounts if we lived in our natural state like the cavemen did. Which is where Paleo comes from, it is a science based nutritionally balanced diet our ancestors ate during the peak of physical health for the human race and what we are still genetically geared to eat today, but with a twist so we can still enjoy cooking fun and delicious varieties of food.
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*Haven’t we evolved?
Yes in the our lifestyles are different, which is why it’s even more important now that we eat better. In our day and age we need to fill our plates with healthy fats, antioxidants, vitamins and minerals. Our digestive structure has not changed a bit.
*Didn’t cavemen die around 35?
Yes, but they didn’t have the advantage of modern medicine that we have today, child birth was very dangerous, and the quick fixes we have become accustomed to in the ER. However, the elderly that lasted still thrived better though, unlike today.
*Meat, eggs, butter, how about cholesterol levels?
The idea that consuming foods in high saturated fat and cholesterol has been medically debunked and now is just a tool for diet companies to sell their products. i.e the Framingham Study, the Honolulu Heart Program Study, and the Japanese Lipid Intervention Trial.
   Marketing campaigns by the food industry have confused everyone to know end, saying fat is the enemy and we should live on low-fat grain, corn, and rice based cereals loaded with sugar, crackers (sugar), and that whole-grain is some how heart healthy. They have their best interest in mind because it is a high yielding, low-cost product. Pharmaceutical companies also have a great influence because they supply drugs to “fix” or “band-aid” the problem which only end up making the problem able to stick around unnoticed until it develops into something irreversible like a massive heart attack, cancer, diabetes, or stroke.
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Why eat Paleo food?
Your life will be enhanced. You will look good be healthy, feel amazing, live longer and have….
. Optimal Brain Function
. Balanced Moods
. Fat Loss
. Healthy Joints
. Strong bones and teeth (a paleo nutritionist told me during a seminar she had some people claim to regrow parts of teeth).
. Clear Skin
. Incredible Strength and Fitness
Here’s a few folks before and after Paleo
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Here are some signs that your current diet isn’t working for you……
1. Body fat Storage: The World Health Organization believes that in 2015 2.3 billion over weight adults and 700 million or more will be obese (fat storage to the point of being unhealthy).
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2. You’re a Serial Snoozer: The way you feel in the morning is an indication of your general health. At peak health our bodies will awaken naturally like a timer after 8 hours of sleep. We get up after struggling with which hygiene practice to for-go that morning for a few more minutes in bed, pump ourselves full of caffeine, then crash, and  day-dream about getting back to our bed’s. Sounds awful.
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3. You Fart, A lot: Excessive gas shows us that the foods we’re eating aren’t good or working right with our digestive system. Sherry A Rogers, author of “Detoxify or Die” explains that the road to good health is paved with good intestines. Listen to your body, once you start eating clean it will let you know what foods it doesn’t want or recognize.
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4. Skin Issues: Skin suffers the most after eating and drinking over the weekend. Inflammatory problems like acne, eczema, psoriasis, and dermatitis are even more serious cries for help from your body, Topical creams don’t fix the root of the problem, which is totally fixable. Your skin is a the reflection of your health, if your skin isn’t good you are on a toxic overload. Once your gut becomes impaired and unable to alleviate these toxins it sends to out of your skin.
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Inflammatory Foods to Avoid:
Sugar, poly saturated vegetable oil and hydrogenated trans fats, commercial dairy, processed and grain fed meat, iodized salt, alcohol (if you must drink try to stick to red wine and tequila), preservatives, imitation flavors, fake sweeteners, and additives…basically if you don’t know what it is either does your body. Read your labels before buying 🙂
The solution to these problems is to heal from the inside out so we can
*balance blood sugar levels, digestive support, reduced inflammation, improved detoxification
How do I change my mind to change my health? As told in The Paleo Primer
Determination.stone
1. No excuses, with so many healthy recipes to choose from there are no excuses to not eat well.
2. Acknowledge to yourself this isn’t a diet…it’s a lifestyle.
3. Realize that health food does not mean bland and boring, most people think health is a chicken breast and steamed broccoli….would you eat a burger and just a bun? no way you’d dress it up, learning these new recipes is fun and once you realize healthy isn’t boring most people get over joyed, we all love to eat.
4. Know that no one can’t afford to not do this, people have a conception that health food is timely and expensive. It is better to invest a little more time and money into today and paying for tons of health care later and wishing we had lived differently. Plus who is tired of starting their day out feeling like complete crap?
5. Love that you can still have a social life, all you need to do is just modify your foods at a rest or ask for no bun, we don’t need to be rude about it or feel more informed but just simply state you have a sensitivity or allergy, let the rest know how to prepare your food, and let them know to expand their menu, we now see more diet friendly items on menus. GF, V.
6. Accept that you can live without pizza or cake, but you don’t totally have to. Many paleo friendly recipes include sweets and comfort foods but made with whole foods that don’t do as much harm and won’t leave you feeling off.
7. Believe that you will see results. It took a long time to get the way we are so we can’t expect a 6 pack in a month, it will take time but the benefits will show up in many ways and eventually to your ideal weight.
I hope this helps you out in understanding how it all works. I personally like to do juice cleanses to jump-start my healing process as well as eat paleo foods. If you have Netflix I recommend “Hungry for Change”, “Fat, Sick, and Nearly Dead”, and “Food Inc.” in that order. It will educate very quickly and give you an extra push toward the goals you want and they are free to watch.
Feel free to keep contacting me about changing your lifestyle 🙂 its great practice for being a Health Coach.