Nutrition

4th of July Recipes are at the Bottom of this Page!

Katrina and Lori will constantly be adding adding information, tips, tricks, recipes, etc.  So keep checking in to see what’s new!

Coach Lori here, passing on a bit of nutrition info for you to chew on.   I grew up living the SAD dream   (Standard American Diet); chips, soda, McDonalds, anything sweet – and because of that, suffered so many health and weight issues.  Remember the low fat trend that boosted obesity?  All I need to do is look at my stretch marks and I remember.  I never really appreciated what true Healthy eating could mean, until I switched over to Paleo, and eventually AIP when my health insisted upon my doing so.

I’ve coached countless people on Paleo, and  AIP and it comes down to this.  You’re one of two  people:                         Image result for cold turkey                                    Image result for what about bob quotes

    Dive right in!                              Baby Steps from "What About Bob"

It comes down to knowing who YOU are, and what your mind responds to.  If I told you today you had to cut out 15 things that you enjoy, you’re either going to resolve to do it, or decide how to binge on all 15 in hopes that you can make it without them going forward.  There’s no wrong way to go about this, other than not doing it.  So make a choice, and read on!

What is Paleo?

Simply put, you live on

Clean meats.  Key words when choosing meat, poultry and seafood: Organic, Grass fed, Grass finished, Wild Caught, Antibiotic Free, Free Range, Pasture Raised, Hormone free.  WHY are you spending more money on quality meats?  Animals store toxins in their fat, so whatever they’re eating, you’re eating.  If you’re erasing grains, hormones, toxins, etc from your diet, don’t add them back in via meat.

Organic Vegetables – Just say NO to herbicides, pesticides, toxins and poisons sprayed on your produce. Budgets are a serious matter, so CLICK HERE to bring up EWG’s Dirty Dozen and Clean 15 list.  When finances allow, go 100% organic on everything!

Organic Fruits – Berries are best, as they’re an amazing source of fiber as well!  Limit high glycemic fruits.

Nuts and Seeds – Again, keep them clean.  Check bags to make sure they’re not coated in low quality oils, Canola Oil being the unhealthiest oil you can consume. No more than 2 ounces a day.  Don’t throw your Omega 3s and 6s  out of balance with too many nuts.

Fats – thank goodness we’ve learned that fats don’t make us fat!  Enjoy avocados, coconut oil, olive oils, olives, etc.  *quick cooking tip on oils – Avocado Oil and Coconut Oil can handle high heat.  Make sure you’re using the appropriate oils when you bake, fry, etc. And yes, forget the latest, dishonest AHA rhetoric, Coconut oil is good for you.  Carry on…

Sweetners – WHO, what about sweeteners?  relax, relax – organic coconut sugar, raw honey (the glycemic load quadruples when it’s heated past a certain point), organic Agave (sparingly), date sugar  – and although there are mixed reviews on it, Stevia in limited amounts is ok.

You’ll notice as you erase grains, beans, refined sugars, pre-packages foods, fast foods, etc. that your pallet changes and before you know it, a piece of fruit is divine and intensely sweet!

Alcohol – What can I drink?  Red Wine and tequila, and some allow in Titos potato vodka.  What about other alcohols?  Well, grains are a No-No, so that wipes out rums, whiskeys, beer, etc.  We will have a section on Mocktails and Cocktails for our Paleo friends, we get it – Life happens, you sometimes enjoy a celebratory drink.  We’ve got you covered.  After going the course of my AIP and reintroducing foods, I was able to bring back Red Wine – CLICK HERE to find out more about Organic, mold free wines from Dry Farm Wines.

Baby Steppers – before you dive into AIP, Paleo is a great place to start, and with that I mean deleting a new item every few days.  You’ve got to have your head in the game, and feel ready.  Too much too soon will lower your chance of success.  I know we’re in this for health, for healing, but we’re human and half the battle is mental when you start taking away foods.  Our society revolves around unhealthy choices and past times, so find a way to make changes one at a time.

The #1 thing that should be erased from your diet – GLUTEN.   There, I said it.  Oh but it’s just a fad…I’m not Celiac…I don’t have an allergy.  Humor me here for a moment.   Gluten is found in Wheat, rye and barley.  It’s the protein in the grain.  Yes, Celiacs are allergic to it, so it’s an easy decision for them to let it go and never look back.  Then there are people that have what has finally been named – Non-Celiac gluten intolerance.  I’m that person, and after years of going back and forth on taking gluten out, I can tell you these past 6 years without it have been the best.  Of the hundreds of people I’ve seen taken off of gluten, not ONE can reintroduce and keep it in their diet.  That speaks for itself.  Kat and I will give you so many options to enjoy your favorite foods sans gluten.  Chinese food, Italian food, BBQ, Pastries, even Donuts.  You got this!  Trust us, we practice what we preach and we feel amazing because of it!

Step 2 – Dairy.  Let it go, Elsa.  Real talk – you’re going to be ok without it.  You could be one of the lucky ones that can tolerate Ghee and other items like Raw milk from grass fed cows, Goat cheese, etc.  One step at a time, tho.  Let’s take it out, and appreciate the good changes we feel from doing so. What will you use in your coffee?  Your gluten free cereal?  Almond Milk or Coconut milk!  Co-Yo is an amazingly clean and delicious yogurt alternative.   Always go for the unsweetened options and READ THOSE LABELS….how many times have I found rice in my Nut milks?  Too many, and that’s no good, because Paleo is grain free–and rice and corn fall into that category.  We’ll get to that in a minute.

Step 3 – Sugar.  When you start reading labels, you start to realize that sugar is in SO many things.  Condiments are a great place to get in extra sugar without realizing it’s in there.  Coffee drinks, soda, cocktails, pastries, etc.  Sugar is everywhere.  It’s also one of the hardest steps to stay true to.  If you’re a soda drinker, stop now.  Drink Zevia or La Croix or water with fresh lemon in it.  Coffee fans, if you’ve not already switched over to Bulletproof or another low mold, clean brand, do so!  For my friends that enjoy coffee with “things” added in like syrups, milk, whipped cream, frappucino mix etc…it’s time to let that go too.  Organic berries, fruit and carrots should be your primary source of sugar in your daily diet.  Make sure you’re not going hog wild with that too.  Organic coconut sugar &  raw honey are healthy alternatives as well.

Step 4 – Grains.  I wish I could sit here and tell you that rice and corn are paleo.  They’re not, and with good reason.  At the basic level, there are no grains allowed in Paleo – some maintain that Quinoa is ok.  I choose to not allow that, because I prefer to stay grain free.  If you are gluten intolerant, Rice and Corn are HUGE offenders of Gluten cross reactivity.  Laments terms – the body can easily mistake corn and rice for gluten and give you the same nasty reaction from it, (bloating, IBS, inflammation, sinus issues, etc).

Step 5 – Beans.  Legumes are not Paleo.  Ever notice how beans are coated in that special little film?  It’s mother natures way of protecting this seed, so that it passes through the animal that has eaten it, and passes out via poop (fertilizer) back to the earth and spouts new plants.  Beans, Beans the musical fruit, the more you eat it the more you toot—the little rhyme has survived the ages because beans have not been digesting properly for centuries.  Sorry Hummus, you’ll be missed…

Step 6 – Get yourself some AWESOME Paleo cookbooks – the two I started with are Practical Paleo by Diane Sanfilippo and Against All Grains by Danielle Walker.  Experiment, try new things, learn to love bacon and brussel sprouts…just go for it!  Make it an enjoyable experience and reap all the benefits of healthy eating!

Step 7 – Set yourself up for success.  Let your friends and family know that you’ve made a decision to improve your health, and that you’d like to thank them in advance for their support.  This seems so silly, but you’d be AMAZED at how unsupportive family and friends can be when you make a decision like this.  Embrace your decision.  Allow yourself to make mistakes.  You cannot be hard on yourself if you step off the path on accident (or on purpose).  You cannot dwell, and you must press forward.  Research the best local places (google gluten free and paleo dining options) to go out to eat so a date night or friends night out is do-able and fun for you and everyone involved.  One day at a time, one change at a time.  You can do it!

COLD TURKEY – we’re going AIP ASAP!

Alright my friends, I’m going to keep it totally real.  Even after 4 years Paleo, the thought of AIP crushed my soul.  I spent roughly a day talking mad sh*t about it to my loyal partner, Tim.  The most frustrating   part was he was 100% ready to start that day in support of me, and I was like a spoiled brat ranting and raving about missing dark chocolate and coffee and red wine and Justins Almond Butter, and eggs which meant no paleo mayo and  tomatoes – OMG, tomatoes, I’m Italian and that’s all I  have left since you took my bread, cheese and tiramisu 4 years ago!   You get that idea, I was a freakin’ mess. But the Hashimoto’s was killing me, and I was tired of feeling sick, tired and being unable to lose weight for 2 years was seriously bringing me down.  So I took the book I’d been flirting around with for months off the shelf and decided it was TIME.  The Autoimmune Paleo Cookbook by Mickey Trescott is where I started my AIP journey, Tim right by my side!

Paleo minus nightshades, nuts, seeds, most spices, pork, coffee, dark chocolate, caffeine, stevia, alcohol….  Click HERE to see what Wellness Mama has to say about what to eat and avoid.  I printed out that sheet of paper and taped it to my kitchen cabinet.  To keep up with the cost of eating super duper healthy, I frequented Costco for my chicken, salmon, veggies, coconut oil, avocado oil and some berries.  Trader Joes for olives, berries, veggies, garlic salt and sea salt.  Whole foods for fresh herbs and clean coconut and almond milk options and bone broth too.  When I couldn’t get local organic, grass fed meat at farmer’s markets, or through Wiedeman’s Ranch (Pleasanton, CA) I’d go to Safeway for their organic grass fed beef.  Read the weekly ads, frequent farmer’s markets and learn quickly who has the best deals.  After a few weeks you totally know what costs what where and you’re saving up a storm!

Below I’ve copied and pasted a list of foods that can be mistaken for Gluten in the body – it’s worth reading, printing and taping to a kitchen cabinet.  Thank you, Paleo Mom for the awesome info!

A recent study evaluated the potential cross-reactivity of 24 food antigens.  These included:

  • Rye
  • Barley
  • Spelt
  • Polish Wheat
  • Oats (2 different cultivars)
  • Buckwheat
  • Sorghum
  • Millet
  • Amaranth
  • Quinoa
  • Corn
  • Rice
  • Potato
  • Hemp
  • Teff
  • Soy
  • Milk (Alpha-Casein, Beta-Casein, Casomorphin, Butyrophilin, Whey Protein and whole milk)
  • Chocolate
  • Yeast
  • Coffee (instant, latte, espresso, imported)
  • Sesame
  • Tapioca (a.k.a. cassava or yucca)
  • Eggs

Knowledge is power – the more you know, the better off you are.

Each person’s experience in AIP is different.  I spent 90 days following it and then began reintroducing foods one at a time.  I can tolerate dark chocolate, nightshades (all of them) spices, coffee (bulletproof is what I drink because of the tested and low mold content), red wine, agave tequila, and nuts.  I cannot tolerate eggs, tapioca, corn or rice.

Kat is still doing AIP and has begun her reintroduction process.  She will have so much to share!

Some people stay AIP for 6+ months before trying to reintroduce.  I sincerely believe that my years of paleo leading up to this point was a factor in how quickly and well it worked for me.  You must trust your intuition on this.

Holiday Survival Guide – Happy 4th of July!

American Flag Torte & 4th of July parfait Cups

 American Flag Torte

 Crust – peel, chop into small cubes and steam 5 cups of Japanese yams for 15 minutes.

Transfer into bowl, add 5 tablespoons of coconut Oil, 2 tablespoons of coconut flour and mix well.

Take a large rectangular pyrex dish and line with parchment paper.  You can use a small amount of vegetable shortening to get the paper to stick to the glass.  Spoon in the yam mixture and use a spatula to smooth down.  Make sure it’s distributed evenly over the glass.  Bake at 325 for 20 minutes.   Then let cool while you cut up the strawberries and prep the whipped cream.

Whipped Cream – take 2 cans of Organic Coconut milk and place in the freezer for 4 hours or in the fridge overnight.  Open the can and use a spoon to remove the heavy cream off the top, place into a glass bowl deep enough to use either an emersion blender or a hand blender.  Add in 1 ripe banana.  Blend for a few minutes until the coconut cream is to a thick texture and is spreadable.  If the mixture isn’t cold enough, return to the freezer for roughly an hour.  Optional – add in a teaspoon of organic vanilla.  Set Aside

Fresh Fruit

Take 2 pounds of Organic Strawberries, rinse thoroughly, remove the stem and cut into thin slices that can lay flat on your torte.

Take 1 pound of Organic Blueberries and rinse well.

Take the whipped cream and fill the corner of the crust so that you can lay the blueberries on it.  Then do a layer of strawberries for the red stripe, a layer of Whipped Cream for the white stripe, etc.

Take a few tablespoons of Organic Unsweetened Shredded Coconut and sprinkle some across the whipped cream stripes on your flag

Parfait Cups

Use any style cup, fill 1/3 the way with Blueberries, then add a layer of whipped cream, then a layer of strawberries, a dollup of whipped cream and place 1 blueberry on top.  Optional – put a sprig of fresh, organic mint for a colorful garnish!

BBQ Burger Salad

Grill up a ¼ Grassfed Burger for each person (maybe 2 for the men).  Season with Sea Salt, Garlic Salt & Onion Salt.  Many stores sell pre-formed grass fed burgers, so if you’re short on time, go that route!

Salad – Cut up 2 heads of Organic Romaine lettuce.  Slice up 4 Radishes, it’s a great idea to rinse the radish greens and slice thin and add to the salad as well!  Add in ½ a can of olives.  Optional – sliced heart of Palm is amazing in this salad too!

Dressing – Squeeze 1 organic lemon into a small bowl, add in ¼ cup of Organic Olive Oil, ¼ teaspoon sea salt, ¼ teaspoon minced parsley, 2 cloves fresh, organic garlic.  Mix well, and pour onto salad.

Sautéed Onion – slice a sweet onion into thin rings and sauté using a bit of Organic Olive Oil and a sprinkle of sea salt.

Avocado Spread  – 2 organic Avocados, mash in a bowl, add in fresh chopped Cilantro and some sea salt and the juice of ½ organic lime.

Cover your plate in Salad, add 1 -2 patties on the salad, place a few heaping spoonful’s of Avocado Spread on top, and cover in Sautéed onions.

Beet Salad – Use a food processor to shred the following:

1 Jicama

1 Beet

1 Celery root

1/3 Purple onion

Toss all ingredients in a bowl and squeeze juice of  1 organic lemon on top!  Optional – add in freshly chopped cilantro and Italian Parsley.

Variations – add in a shredded Carrot, add in shredded fennel – Make it your own!

Mocktail – Mojito

You don’t have to feel deprived! The alcohol free mojito is delicious, satisfying and Good for you!  You don’t need a holiday to enjoy this gem!

Honey with a Twist ~ Take ¼ cup honey and mix with 1 cup filtered, warm water.  Add in the rind of ½ organic lemon and ½ organic orange.  Place two cinnamon sticks in the mixture as well.  Let sit for a while, shake a few times to make sure it’s mixed well.

Take the glass of your choosing, fill with ice and gently tear apart organic mint and place in the glass, add in the juice of ½ an organic lime,  ¼ cup of the honey mixture and fill the glass using ½ of a GTS Kombucha Gingeraid and ENJOY! Optional – Garnish with a lime wedge