Tag Archives: caveman diet

Almond-Ginger Dressing (Paleo)

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This dressing I made last night from ‘Slim Palate’ was amazing ! I would dip anything in it it has a nutty, refreshing, and slightly salty taste that is very pleasing. As well as a great source for essential fats, protein, and digestive support. All you need is…..

1/2 Cup of Almond Butter
1 1/2 Tablespoons of Aminos
1 Tablespoon of unseasoned Rice Vinegar
4 Tablespoons of water, the recipe called for two but it was too thick
1 Tablespoon fish sauce
1-inch knob of peeled grated ginger
2 Cloves of grated garlic

Amazing!!! I’ll be making this a lot 😃✌️

Leah’s Health Journal 5/23/14: Keratosis Pilaris ?

     Keratosis_pilaris_arm

     So I’ve been back to my whole foods diet now since February. I’m not a first timer, except I am just realizing now it can be categorized as ‘Paleo’. I made a conscious effort summer of 2012 to eat only foods that made me feel good.

     Food-Allergy-Awareness

    Anyone who has had the pleasure and joy of sharing a meal with me gets to see how I react to food. It started around 21-22 when I noticed I would get the sniffles  after a meal out at a restaurant. It started to proceed to intense mucus build-up (can’t breathe well), instant gas (I could eat half a sandwich and look pregnant), then sneezing and uncontrollable coughing added to the mix; It was pretty obvious I have a food allergy. I ignored it being young and not too bright about my health (well I thought I was, pounding diet pills and diet food). After awhile I began feeling like total crap and I could see it in my features, I take care of myself so no one could really tell but my skin was always dry and greasy at the same time, my eyes were turning yellowish, and my acne was out of control. It’s expensive to be unhealthy, all the beauty products I paid for then I maybe pay a fraction extra now in better organic food.

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     I started researching more about what it could be and briefly spoke to my doctor about it during a check-up, then heard it again at a food seminar. He and the nutritionist told me my best bet was to eat whole clean foods (un-processed, which means eating the food in its natural state, sometimes a chemical change can occur in processed foods that doesn’t react well with some people’s bodies, not to mention the arguable health risks associated with un-natural chemical additives) and start eliminating different things from my diet then waiting to see if it improved or worsened.

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   I started to just eat fat burning foods. A fat burning food is something that fills you up but keeps you going and improves your metabolism. Spinach, turkey, raspberries, lamb, etc. are all fat burning foods. Raspberries have ketones in them which are a key ingredient used in some fat burning pills (I do not condone these, from horrific past experiences), as well as lamb which is a natural source for carnitine, also a natural fat burner.

Any who, if you keep up with my blog you know the rest. I’ve fallen a few times off of my diet, mostly because of emotional hard ships in my life (physical and emotional). I have a tendency to say F the world when I’m on hard times and the first thing to go is my diet.

Now that I’m older though and I’ve done so much research on food allergies, it is pretty obvious that having a food allergy and ignoring it only causes internal break down (folks with Celiac’s disease can expect to face bowel cancer if they ignore it, as an example) and I could see the physical hints of it.

So my first physical change that my boyfriend actually noticed was the disappearance of our “chicken skin, sugar pimples, white arm bump things, or incorrectly diagnosed as dry skin” was going away!

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What were we doing different? Well we both have pretty much eliminated grain from our diet, as well as milk products. Once in a while I’ll have something but it just doesn’t work well for me and results in mucus, breathing problems, ibs like symptoms, sneezing, coughing, and sometimes itching. We also have switched out our normal lotion for pure coconut oil, the kind you can cook with yes. It has a great smell and serves multiple purposes without leaching chemicals into your blood system that eventually travel to your heart. The skin is an organ and needs to eat healthy too.

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Here’s an example of how you can start judging your internal health based on your skin. If you are always touching or aggravating your face, wearing makeup, or other obvious reasons don’t jump to thinking you are dying haha.

So I have been excited about Paleo because it gives me more recipes related to the way I eat, I don’t 100% agree on the kinds of meats eaten (I don’t eat pork, it makes me want to die inside), my mom never cooked this and my body isn’t a fan. I also don’t agree with all the beef, so I eat a lot more turkey, fish, chicken, and lamb.

So! my main point, I was flipping through my Paleo Magazine, Modern Day Primal Living. I saw an article talking about “chicken skin” or keratosis pilaris. Keratosis Pilaris is actually clumps of cells that haven’t keratinized correctly. Which means the skin proteins are multiplying faster than they can shed from your skin. The typical American symptom treatment is to exfoliate them away. I’ve tried all sorts of things myself, even so much as to buy those $100 dollar dead sea mineral scrubs at the huge promise it would work. Nope.

I couldn’t fix an external problem when the root cause was internal (for me). Which I didn’t know until it went away from a dramatic diet change, well not dramatic to me but I guess it’s really unsettling to everyone else I don’t eat bread anymore… 😉

Keratosis is “usually” a Vitamin A deficiency and manifests itself through our skin as chicken bumps since the body needs proper Vitamin A to synthesize proteins completely. Can’t I just eat carrots? Well carrots are full of beta-carotene which can be “converted” into Vitamin A, they do not posses true Vitamin A though. The conversion rate between beta carotene to Vitamin A is not reliable and the conversion rate is too poor to get your Vitamin A from.

What foods are rich in Vitamin A? cow liver, egg yolks, raw milk with the fat intact.

Unfortunately, if you aren’t a person with a balanced diet (everything is accompanied by bread which is an anti-nutrient, lots of processed foods, fake sugars, corn  another anti-nutrient, etc.), vitamins have a very hard time being absorbed. Sometimes we can keep eating certain vitamin rich foods but if you aren’t eating a well-balanced diet, you will just urinate them away. You should also take these vitamins into consideration when trying to absorb Vitamin A; the mineral zinc, K2, and D. Vitamin D is the biggest vitamin deficiency found in people today and is related to everything from depression to skin issues, since everyone wears sunscreen 24/7 and works in doors you are cutting out the 15-20 of sun you DO need and the general public has cut cholesterol filled foods out of their diets. I implore you to do further research on this as well, science has de-bunked the cholesterol from fat theory and is looking at a new approach, grain (anti-nutrient, which blocks vitamin absorption to heal the body). However, you won’t hear or see much about this since a billion dollar industry thrives on it (diet foods, sick care, and agriculture). I would persuade those interested to steer clear of the internet mumbo jumbo and get your butt to a real book store to do real research. The internet is great for sharing ideas and knowledge but anyone can well write a blog haha or pose as a health professional. One of my favorites is “Why Diet’s Don’t Work” you can check it out on Amazon through this link. It is an un-biased scientific approach to why typical American diets do not work and how the processed foods of today are really effing things up. I’m a person who believes in science and not fads, this was the first thing to open my eyes up about many things.  I advocate for paleo because of its ties to the whole food diet.

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Hope you all have a wonderful weekend, get some sun, eat well, live well, smile often.

Paleo Frittata

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   Today was my first day making a 'frittata' and it came out amazing. 😍 I followed the basic recipe from 'Nom Nom Paleo' but added what I had in the kitchen by means of protein. I made my frittata for two, for my boyfriend and I and here's the recipe. 

What you need:
8 free-range/local/or organic eggs

2 tablespoons organic coconut oil
Pepper to taste

I used salt in the recipe as she instructed, however next time I’ll opt out, it was salty enough.

Choice of protein, I used hickory smoked 365 brand bacon from Whole Foods.

I also added some organic spinach as well.

4 tablespoons of organic coconut milk

Preheat your oven to 350.

Heat a skillet, that you can also put into the oven on medium.

Melt the coconut oil, then add your protein and veggies

While your meat and veggies cook in the skillet….

Whisk your eggs, coconut milk, pepper and whatever else you’d like in there up really well.

Once your meat is pretty well cooked about 5-10 minutes, add the egg mixture on top.

Cook for 3-5 minutes to set the bottom.

Place your whole pan into the oven for 15 minutes.

Then broil for 3-5 minutes.
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It should look something like this, let it cool for 3 minutes and carefully slide it out of the pan. I slid a spatula underneath to loosen and then I slid it onto my cutting board for serving.

I will definitely be experimenting more with this breakfast dish, keep an eye out 😃✌️

Paleo Chicago Hot Dog Skewers

My best friend and I played around with this recipe one night from Primal Cravings and I wanted to share it with everyone, if you’re craving a good ol’ hot dog but you want to stay Paleo true, you’re allergic to grain, or you just want to try a fun recipe out then here you are! 025

What You Need:

. 1 lb. all beef uncured hot dogs cut into 2-inch pieces

. 1 pint cherry tomatoes…. Campari tomatoes are my favorite, I can find them at Whole Foods sometimes

. 1/2 Yellow onion diced

. 8 Dill pickle spears

. 30 Sport Peppers or just go buy pepper vinegar and pull off the top and use those, same thing…in my pictures you’ll see Serano peppers since we like it hot and the store didn’t have sport peppers, but if you want to keep it traditional you’ll need sport peppers.

. 1 Tablespoon Celery Salt

Let’s Get Cookin’

. Make your marinade in a bowl and whisk thoroughly. Then add all your skewer ingredients to the bowl and coat everything with the marinade.

. Create your skewers and alternate the ingredients.

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.  Grill over high heat for about 2-3 minutes on each side. Make sure not to over cook the tomatoes or they will fall apart.

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. Once you’re all done, sprinkle celery salt and enjoy !

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Wednesday, May 7th: Body Strength

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 I have had some ladies ask me what workouts I do and I think blogging my daily routines will help in that department, enjoy!

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You don’t need to worry about needing a gym for this routine today. I prefer going to the gym, it’s a lot harder to quit after you’ve driven all the way there. It just gets my head in the game, it’s really easy to put it off at home and say oh well maybe tomorrow. If you want to try working out at home first though, this is a great routine in or out of the gym.

Prep: Make sure to stretch , drink lots of water during and after. Try and stay away from BPA bottles if you can and please recycle, or go the extra step and get a re-usable water bottle.

Tip:  Always remember you shouldn’t be comfortable but you shouldn’t be in pain. If the exercise feels wrong to you, please feel free to contact me via Facebook.

Lets-Get-Started

The Body Strength workout is a 4 week program that will teach you everything you need to learn to progress physically. Click here to learn how the combination of body weight strength training mixed with weight training is going to get you maximum results !

Week 1 Day 1 :

Reps: 10 Sets: 3 Per Exercise Rest: 60 Seconds between sets

1. split squat Click here for video guide 

Split Squat : Complete all reps on each side before switching to the other side.

2. InclinePushUp Click here for video guide 

Incline Push-up

3. mv-lateral-stepup  Click here for video 

The trainer in the video is going really fast, if your legs aren’t that strong then go at your own pace but try and keep a challenging one.

Lateral Step Over

4. glute bridge Click here for video guide

Glute Bridge

5. Tricep-Exercises-Tricep-Dips-ModifiedClick here for video guide

Modified Bench Dip

6. front bridgeClick here for video guide

Front Bridge

7. side-bridge-exerciseClick here for video guide

Side Bridge

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Tomorrow I’ll be doing a Fat Loss workout to shed the fat and keep the heart rate up.

 

 

 

 

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 🙂

 

 

Paleo Introduction and How It Works

     primal-pyramid

     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.
TheSkeptic
*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
before and after paleo blake-before-and-after-copy1 paleo and crossfit compared to p90x
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.