Tag Archives: paleofitniche

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.

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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 😃✌️

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.

 

 

 

 

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

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

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Prep Time: 10 minutes

Cooking Time: 25 minutes

Serves: 2

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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?

kale-nutrition-facts

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any questions? email me at paleofitniche@gmail.com