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Nutrition

Primal Energy Bar

April 22nd, 2010
by steve

Here’s Kristen’s Primal Energy Bar recipe…

1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top

Method:

primal energy bar

  1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix thoroughly.
  5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in blueberries/cranberries.
  8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.

10.  Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.

11.  Let cool for 10-15 minutes. Cut into 12 pieces/bars.

12.  Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

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Zesty Lemon-Lime Seafood Salad

April 5th, 2010
by randy

Courtesy Of Marks Daily Apple

Zesty Lemon-Lime Seafood Salad with Homemade Salsa

seafoodsaladFor most people, the word “salad” brings to mind a simple bowl of lettuce drizzled in dressing. As we suspected, however, you all are not most people. The dozens of salad recipes pouring in for the Primal Blueprint Cookbook Contest have proven you’re a bold bunch when it comes to salad-making and your creative combinations have been inspiring and mouth-watering.

This open-minded approach to salad is exactly what we loved about Michelle DeLorenzo’s Lemon-Lime Seafood Salad.  She made seafood the star, bedded it on a layer of dark greens and avocado and got rid of dressing entirely in favor of a zesty salsa.

Michelle admits this is her favorite salad not only because it’s a flavorful protein boost, but also because she loves making people at work jealous with her salad creations. “It encourages them to make salads for lunch themselves,” she explains, “instead of hitting the truly frightening cafeteria.”

The seafood in Michelle’s salad has a fresh, light flavor from lemon and herbs, and a spicy kick from red pepper flakes and Tabasco. Sort of like ceviche, except for the seafood is fully cooked. The easiest cooking method for the shrimp and scallops in the salad is a quick sauté in oil or butter. As for the crab, fresh, cooked crabmeat can be bought at the seafood counter and is the most flavorful, but also the most expensive. Pasteurized, canned crab meat is usually less expensive, but some brands have a flavor that is a little fishy. Just make sure you don’t use imitation crab, which really isn’t crab at all.

The salsa Michelle uses as a dressing is a straightforward blend of tomato, garlic, onion and cilantro, but roasting the tomatoes beforehand gives the salsa a richer flavor than simply using raw tomatoes. Roasting is also a good way to coax flavor out of tomatoes that aren’t quite in season yet.

The seafood combination in this salad tastes decadent but not heavy, the salsa is fresh and lively, and a garnish of creamy avocado sends the flavor combination right over the top. Luckily, Michelle’s recipe serves four, so you just might have enough to share with those jealous co-workers…

Servings: 4

Salad Ingredients:

saladingredients

  • 1/2 pound cooked lump crabmeat (or lobster meat)
  • 1/2 pound cooked shrimp
  • 1/2 pound cooked sea scallops
  • 1 tablespoon of chopped fresh tarragon
  • 2 tablespoons of lemon juice
  • 1/2 tsp red pepper flakes
  • Tabasco sauce, to taste
  • Salt to taste
  • 2 avocados
  • Your favorite greens

Salsa Ingredients:

salsaingredients

  • 1 medium onion, chopped
  • 2 1/2 cups coarsely chopped roasted tomatoes
  • 2 garlic cloves, finely chopped
  • 1/4 cup coarsely chopped cilantro
  • 2 tablespoons lime juice
  • 1 teaspoon olive oil
  • Salt to taste
  • To spice it up, add hot sauce or finely chopped jalapeno to taste

Instructions:

In a medium bowl, combine seafood, tarragon, lemon juice, red pepper flakes and Tabasco sauce and place in the refrigerator to chill.

seafoodmixture

Combine all the salsa ingredients. For a chunky salsa, stir the ingredients in a bowl. For a smooth salsa, blend in the blender. Letting the salsa sit for awhile helps the flavors blend.

roastedtomatoes

salsastep1

salsastep2

salsa

**The salsa can be made with raw tomatoes, but if you’d like to roast them for more flavor start by preheating the oven to 375-400 degrees. Slice each tomato in half and drizzle with olive oil. Roast for at least1 hour, until tomatoes are soft. Longer roasting evaporates some of the moisture and intensifies the flavor.

Cut the avocados in half, remove the pits, and gently scoop the meat out of the shells keeping the shape intact. Slice each avocado half into thin slices.

Place your greens of choice in four bowls and top with 1/4 of the seafood mixture, 1/4 of the salsa and fan the avocado slices on top. Delicious!

seafoodsalad

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Really Awesome Paleo Breakfast Idea

April 4th, 2010
by randy

3 of the most common challenges/questions people voice about the Paleo Diet include:
- But what can I eat for breakfast
- Good food is too expensive
- It takes too much time to prepare

Well, here is an absolutely delicious idea that is perfect for breakfast, took less than 2 minutes to prepare and cost probably less than a dollar. For those of you who feel helpless without your cold cereal, this may be a perfect alternative.

P1020275

Ingredients include cold spaghetti squash, fresh blueberries, fresh shredded coconut and almond butter.

Simply put the spaghetti squash in a bowl, mix in some blueberries, coconut and almond butter (other nut butters, whole nuts work work well too…use your imagination).

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America’s Deadliest Sweetener

March 3rd, 2010
by randy
America’s Deadliest Sweetener betrays Millions, Then Hoodwinks You With Name Change Aspartame producer Ajinomoto is launching a new initiative that will rebrand the sweetener as “AminoSweet”.

Aspartame is used in many foods and beverages marketed as low calorie or sugar-free. However, its reputation has been clouded somewhat by studies that have investigated reports of ill effects.

Just to remind you, the side effects of aspartame can include:

  • Headache
  • Change in vision
  • Convulsions and seizures
  • Hallucination
  • Nausea and vomiting
  • Joint pain

It can cause many, many other problems as well.

Sources:

Dr. Mercola’s Comments:
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Aspartame is the most controversial food additive in history, and its approval for use in food was the most contested in FDA history. In the end, the artificial sweetener was approved, not on scientific grounds, but rather because of strong political and financial pressure. After all, aspartame was previously listed by the Pentagon as a biochemical warfare agent!

It’s hard to believe such a chemical would be allowed into the food supply, but it was, and it has been wreaking silent havoc with people’s health for the past 30 years.

The truth is, it should never have been released onto the market, and allowing it to remain in the food chain is seriously hurting people – no matter how many times you rebrand it under fancy new names.

The Deceptive Marketing of Aspartame

Sold commercially under names like NutraSweet, Canderel, and now AminoSweet, aspartame can be found in more than 6,000 foods, including soft drinks, chewing gum, table-top sweeteners, diet and diabetic foods, breakfast cereals, jams, sweets, vitamins, prescription and over-the-counter drugs.

Aspartame producer Ajinomoto chose to rebrand it under the name AminoSweet, to “remind the industry that aspartame tastes just like sugar, and that it’s made from amino acids – the building blocks of protein that are abundant in our diet.”

This is deception at its finest: Begin with a shred of truth, and then spin it to fit your own agenda.

In this case, the agenda is to make you believe that aspartame is somehow a harmless, natural sweetener made with two amino acids that are essential for health and present in your diet already.

They want you to believe aspartame delivers all the benefits of sugar and none of its drawbacks. But nothing could be further from the truth.

How Aspartame Wreaks Havoc on Your Health

Did you know there have been more reports to the FDA for aspartame reactions than for all other food additives combined?

In fact, there are over 10,000 official complaints, but by the FDA’s own admission, less than 1 percent of those who experience a reaction to a product ever report it. So in all likelihood, the toxic effects of aspartame may have affected roughly a million people already.

While a variety of symptoms have been reported, almost two-thirds of them fall into the neurological and behavioral category consisting mostly of headaches, mood alterations, and hallucinations. The remaining third is mostly gastrointestinal symptoms.

This video will familiarize you with some of the terrifying side-effects and health problems you could encounter if you consume products containing this chemical.

Unfortunately, aspartame toxicity is not well-known by doctors, despite its frequency. Diagnosis is also hampered by the fact that it mimics several other common health conditions, such as:

Multiple sclerosis Parkinson’s disease
Alzheimer’s disease Fibromyalgia
Arthritis Multiple chemical sensitivity
Chronic fatigue syndrome Attention deficit disorder
Panic disorder Depression and other psychological disorders
Lupus Diabetes and diabetic complications
Birth defects Lymphoma
Lyme disease Hypothyroidism

How Diet Foods and Drinks CAUSE Weight Problems

In recent years, food manufacturers have increasingly focused on developing low-calorie foods and drinks to help you maintain a healthy weight and avoid obesity. Unfortunately, the science behind these products is so flawed, most of these products can actually lead to increased weight gain!

For example, researchers have discovered that drinking diet soda increases your risk of metabolic syndrome, and may double your risk of obesity – the complete opposite of the stated intention behind these “zero calorie” drinks.

The sad truth is that diet foods and drinks ruin your body’s ability to count calories, and in fact stimulate your appetite, thus boosting your inclination to overindulge.

Unfortunately, most public health agencies and nutritionists in the United States recommend these toxic artificial sweeteners as an acceptable alternative to sugar, which is at best confusing and at worst harming the health of those who take their misguided advice.

Even More Toxic Dangers of Aspartame

Truly, there is enough evidence showing the dangers of consuming artificial sweeteners to fill an entire book — which is exactly why I wrote Sweet Deception. If you or your loved ones drink diet beverages or eat diet foods, this book will explain how you’ve been deceived about the truth behind artificial sweeteners like aspartame and sucralose — for greed, for profits, and at the expense of your health.

As mentioned earlier, almost two-thirds of all documented side effects of aspartame consumption are neurological.

One of the reasons for this side effect, researchers have discovered, is because the phenylalanine in aspartame dissociates from the ester bond. While these amino acids are indeed completely natural and safe, they were never designed to be ingested as isolated amino acids in massive quantities, which in and of itself will cause complications.

Additionally this will also increase dopamine levels in your brain. This can lead to symptoms of depression because it distorts your serotonin/dopamine balance. It can also lead to migraine headaches and brain tumors through a similar mechanism.

The aspartic acid in aspartame is a well-documented excitotoxin. Excitotoxins are usually amino acids, such as glutamate and aspartate. These special amino acids cause particular brain cells to become excessively excited, to the point that they die.

Excitotoxins can also cause a loss of brain synapses and connecting fibers. A review conducted in 2008 by scientists from the University of Pretoria and the University of Limpopo found that consuming a lot of aspartame may inhibit the ability of enzymes in your brain to function normally, and may lead to neurodegeneration.

According to the researchers, consuming a lot of aspartame can disturb:

  • The metabolism of amino acids
  • Protein structure and metabolism
  • The integrity of nucleic acids
  • Neuronal function
  • Endocrine balances

Furthermore, the ester bond in aspartame breaks down to formaldehyde and methanol, which are also toxic in their own right. So it is not surprising that this popular artificial sweetener has also been found to cause cancer.

One truly compelling case study that shows this all too well was done by a private citizen named Victoria Inness-Brown. She decided to perform her own aspartame experiment on 108 rats over a period of 2 years and 8 months.

Daily, she fed some of the rats the equivalent (for their body weight) of two-thirds the aspartame contained in 8-oz of diet soda. Thirty-seven percent of the females fed aspartame developed tumors, some of massive size.

How to Ditch Artificial Sweeteners, and Satiate Your Sweet Tooth

If you suffer from sweet cravings, it’s easy to convince yourself you’re doing the right thing by opting for a zero-calorie sweetener like aspartame. Please understand that you will do more harm than good to your body this way.

First, it’s important to realize that your body craves sweets when you’re not giving it the proper fuel it needs.

Finding out your nutritional type will tell you exactly which foods you need to eat to feel full and satisfied. It may sound hard to believe right now, but once you start eating right for your nutritional type, your sweet cravings will significantly lessen and may even disappear.

Meanwhile, be sure you address the emotional component to your food cravings using a tool such as the Meridian Tapping Technique (MTT). More than any traditional or alternative method I have used or researched, MTT works to overcome food cravings and helps you reach dietary success.

And, if diet soda is the culprit for you, be sure to check out Turbo Tapping, which is an extremely effective and simple tool to get rid of your soda addiction in a short period of time.

Non-Acceptable Alternative Sweeteners

I have written a few articles on fructose earlier this year, and I will be writing many more, so please be aware that I am absolutely convinced that fructose ingestion is at the core of our obesity epidemic.

And I’m not only talking about high fructose corn syrup, which is virtually identical to table sugar. The only major difference between the two is HFCS is much cheaper so it has contributed to massive increase in fructose ingestion, far beyond safe or healthy.

Please understand you need to keep your fructose levels BELOW 25 grams per day. The best way to do that is to avoid these “natural” sweeteners as they are loaded with a much higher percentage of fructose than HFCS.

  • Fruit Juice
  • Agave
  • Honey

Please note that avoiding these beyond 25 grams per day is crucial, even if the source is fresh, raw, and organic. It just doesn’t matter, fructose is fructose is fructose…

Acceptable Alternative Sweeteners

For those times when you just want a taste of something sweet, your healthiest alternative is Stevia. It’s a natural plant and, unlike aspartame and other artificial sweeteners that have been cited for dangerous toxicities, it is a safe, natural alternative that’s ideal if you’re watching your weight, or if you’re maintaining your health by avoiding sugar.

It is hundreds of times sweeter than sugar and truly has virtually no calories.

I must tell you that I am biased; I prefer Stevia as my sweetener of choice, and I frequently use it. However, like most choices, especially sweeteners, I recommend using Stevia in moderation, just like sugar. In excess it is still far less likely to cause metabolic problems than sugar or any of the artificial sweeteners.

I want to emphasize, that if you have insulin issues, I suggest that you avoid sweeteners altogether, including Stevia, as they all can decrease your sensitivity to insulin.

Lo han is another sweetener like Stevia. It’s an African sweet herb that can also be used, but it’s a bit more expensive and harder to find.

So if you struggle with high blood pressure, high cholesterol, diabetes or extra weight, then you have insulin sensitivity issues and would benefit from avoiding ALL sweeteners.

But for everyone else, if you are going to sweeten your foods and beverages anyway, I strongly encourage you to consider using regular Stevia or Lo han, and toss out all artificial sweeteners and any products that contain them.

Related Links:

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Sushi With A Twist (From Mark’s Daily Apple)

February 18th, 2010
by randy

http://www.marksdailyapple.com/sushi-with-a-twist/

Sushi with a Twist

SushiWhile most people eat sushi for a meal, we think it also makes a great snack. Bite-sized portions packed with protein and veggies, rolled up in one of the most nutrient-rich foods around, seaweed. What could be a better between-meal snack than that?

We know what you’re thinking…what about the rice? Well, what about it? Rice isn’t known for its bold flavor. When you taste sushi without rice you’re going to find that the sushi doesn’t taste much different. Rice, however, is great filler and glue, which is the main reason it’s used in sushi rolls. Sushi rolls without rice don’t always hold together quite as well, but there are a few solutions for this. One is to use a sushi mat and take care to roll the sushi slowly and tightly. Two, add something besides rice as filler, like egg. Whisk one egg, fry it into a thin circle, and use it as the first layer in your roll. Third, and probably most importantly, get over the idea that pieces of sushi must be perfectly round, perfectly secure little bundles. Even if the sushi roll is a little loose, it tastes just the same.

Reader Marissa Davidson makes rice-less sushi as a snack all the time, and then she puts yet another twist on the recipe by using thinly sliced roast beef instead of raw fish. The rich flavor of beef paired with the nori seaweed creates that elusive and thrilling flavor combination known as umami. For the same affect, you can also try thin slices of seared flank steak. Raw fish, of course, is always an option as long as your seafood is fresh.

As for other fillings, use any vegetables you like. Avocado, cucumber and carrot are most typical, but consider greens like watercress or spinach to add flavor and nutrients. Take Marissa’s lead and be creative – and let us know what you come up with!

Ingredients:

Sushi Ingredients

rawfish Sushi with a Twist

  • Sheets of nori seaweed
  • 1/4 lb (or more) of favorite sliced meat or fish
  • Avocado
  • Thinly sliced cucumbers
  • Thinly sliced carrots
  • Any other veggies of choice

Instructions:

Lay the nori shiny side down on a sushi mat. Place sliced meat on top of the nori. (If you’re using an egg, lay it down first).

Sushi with Egg

Spread avocado over meat in a thin layer or lay slices lengthwise about an inch from the bottom of the nori. Add a small pile of thinly sliced veggies at the bottom of the nori, too.

Sushi Roll

Fold the front edge of the nori over the toppings. After each fold, squeeze the roll to secure it tightly. Slice the roll into bite-sized pieces.

Sushi

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