When did eating and knowing what to eat become so hard? I stand between The Plant Paradox and The Paleo Principle truthfully. These two books both talk about Lectins and how damaging they are to humans. Well, they’re actually poison to everything, and they cause disease in humans.
The Plant Paradox
I think if you’re good at being a vegetarian then definitely read every page of The Plant Paradox. Even if you’re leaning toward being Paleo still read it. It is by far the best explanation of why we – by we I mean you should change what you eat.
For me, I want meat protein. That’s why I lean toward Paleo. However, True Paleo is really a lifestyle of eating a dense nutrition diet of vegetables and some protein from all kinds of sources. This includes animal protein.
If you have high cholesterol or triglycerides, you need to read these books and change what you eat. If you have diabetes or an autoimmune disease dive into these recipes. Trade your quick meal or pizza for health. Weight loss a favorite with well, everyone happens when you eat this way.
The Paleo Principle
So why do I say I stand between these two similar but different views? I think The Plant Paradox is too limited for many. I don’t agree with the amount of meat protein you can eat on The Paleo Principles. Eat about 6 oz total daily seems to be good for most people. You can lose weight on either lifestyle. Be sure you read this article on the Biggest Weight Loss Mistakes
The Plant Paradox Verses The Paleo Principle
I totally agree with The Plant Paradox about what is the best type of chicken and eggs. I also believe you should limit foods you don’t find in The Plant Paradox if you decide to remain Paleo or become one.
There are more books but once you read these two and I mean read them you’ll know why to change how you eat. In fact, you’ll be motivated and ready to take back control of your health.
I’ll write more here later, but right now my readers are asking where they bet the books.
Click on the book covers here to learn more about each book.
These are my partner links with Amazon. I really appreciate you clicking on them if you’re interested in learning more about these books.
The Plant Paradox
Photo by César Viteri on Unsplash
Scrambled Eggs Done Right
Looking for a new way to enjoy eggs? Scrambled eggs and baked eggs are my favorite and this simple recipe creates a new twist on Eggs – Scrambled Eggs Done Right. This recipe is for a single person though you can double it or triple it for more people.
In a hurry don’t worry this recipe takes 2-3 minutes to prepare and cooks in 4 minutes.
2 organic eggs
Margarine, butter, coconut or olive oil. Just enough to coat the skillet.
Salt and pepper to taste
1 teaspoon of organic mayonnaise or your favorite salad dressing.
1 teaspoon of water or chicken broth
In a small bowl or measuring cup, whisk the eggs, mayonnaise/dressing, and water/broth together. You may use a fork if you don’t have a small whisk.
Over low heat coat a skillet with your choice of oil.
Pour the eggs into the warm skillet and stir contentiously.
Remove the eggs to a plate once set yet still moist. Do not cook to dryness and these eggs are meant to be damp.
Add salt and pepper to your taste. Do not add spices until off the heat as it turns the flavor. Scrambled Eggs Done Right is tasty and quick to make.
I try different dressing to add flavor and make Eggs Extraordinaire my version of a gourmet breakfast. Some of my favorites are Ranch, Pesto, and Avocado. Others that add spicy flavor combinations. I found several spiced mayonnaise’s that are delightful.
If you have more time, add small bits of vegetables or meats such as, onions, peppers, bacon, ham, or chicken.
Wanting to make a feast? You can create this as baked scrambled eggs simply by using 10 eggs, ½ cup of mayo or dressing, and a ½ cup of your choice of liquid. Using a 9X9 or 9X13 glass baking dish works well.
Coat the bottom and sides of the dish.
Set your oven at 325 degrees and bake for about 15-20 minutes remove and check if they are set with a toothpick. If the eggs begin to brown on the edges, lower your oven heat. Here in Colorado I use 310 degrees as I don’t like browned crust.
Whether you’re making Scrambled Eggs Done Right, Eggs Extraordinaire, or Baked Eggs you now have an endless egg recipe and variation.
Scrambled Eggs Done Right Adapted from http://allrecipes.com/recipe/86587/scrambled-eggs-done-right/
Images copyrighted. Bigstock
Not Quite Paleo Blueberry Cinnamon Rolls Recipe
I love blueberries and cinnamon and the combination in this recipe is wonderful. This is my version of Blueberry Cinnamon Rolls Recipe. Healthier recipes are demanded today by many. Some want to be Paleo, others are avoiding Gluten, still many seek various levels of vegetarianism.
First let’s talk about Paleo diets. Can we create a version of Blueberry Cinnamon Rolls free of grains and sugar? This recipe is modified but not Paleo; to make it paleo it becomes a blueberry crunch or blueberry crisp. I will give you the short Paleo version if you’re looking for healthier recipes this is a great alternative.
Because I eat a modified Paleo diet meaning, I try to make 14 of the 21 meals I eat weekly Paleo. I do eat organic slow cooked oatmeal as part of non-paleo foods. Limiting eating grains is important. They affect cognitive brain function leading to dementia or worse. My goal is to help you eat better. My hope is to see others practice healthy eating 80% of the time, and enjoy ‘cheating’ foods on occasion.
There is more evidence daily that eating these things, sugars, and grains is a bad idea. In his book, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers Renowned neurologist David Perlmutter, MD, lifted the lid off hidden data that carbs are killing your brain.
So how do we take care of our mind and enjoy food carbs? If you read Perlmutter’s book, you’ll know it’s not possible. There is some evidence triple-zero wheat flour grown in Italy and harvested in Italy. This flour found only at a few health food stores that For those that decide they will eat grains in moderation, this recipe is one that you may want to put in that separate pile of favorites.
Use organic where possible
Blueberry Cinnamon Roll Recipe
Recipe adapted from Our Best Bites and The Pioneer Woman Image courtesy of Our Best Bites
2 c. 2% organic milk
1/3 c. coconut oil
1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice. Juice will make the rolls less fluffy.
1 package active dry yeast
4 1/2 c. All-Purpose organic flour, divided OR use Gluten free flour mix. We use the Triple-Zero Flour.
1/2 heaping tsp. baking powder
1/2 scant tsp. baking soda
1 1/2 tsp. salt
Kids baking. Two children cooking. Little girl and baby boy cook and bake in a white kitchen with modern oven. Brother and sister in chef hats making a pie for dinner.
6 tablespoons butter softened
1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice.
2 tablespoons lemon zest
1 cup blueberries (wild, if you can get them easily or organic)
2/3 cups powdered sugar [can find an organic version at the health stores]
1 tablespoon melted butter
Juice of 1 large lemon or 2 small lemons
Instructions for Blueberry Cinnamon Rolls Recipe:
To make the dough, combine the milk, sugar, and oil In a large (at least 4-quart) pot or saucepan. Heat just to boiling, stirring occasionally, and then remove from heat.
If you’ve got lots of ice handy, dump all that you have into a clean sink and then place the pan of scalded milk over the ice. This way, the milk mixture cools quickly and the melted ice just drips down the drain. You can only do this with cow milk no other ‘milk’.
When the milk is warm (around 105-115 degrees), remove from ice and sprinkle yeast over the milk mixture. Allow to stand for 10 minutes. Stir. Mix in 4 c. Flour and cover. This can be done with a wooden spoon; the dough is VERY soft, more like a batter. Allow to stand for 1 hour.
Mix remaining 1/2 c. Flour with baking soda, baking powder, and salt. Sprinkle over the dough and then mix it in with the wooden spoon. Place a sheet of plastic wrap over the pan and refrigerate for at least a few hours and up to a few days. You can also allow it to rise at room temperature for about an hour if you want to make these right away.
When you’re ready to make the rolls, lightly spray a work surface with non-stick cooking spray and roll the dough out into a rectangle that’s about 6×18″. In a small bowl, mix the softened butter, sugar, and lemon zest. Spread the butter mixture over the dough and then sprinkle with the blueberries. Roll up tightly, making a log about 18″ long.
Preheat oven to 375.
Spray a 9×13″ pan with non-stick cooking spray and set aside.
Using dental floss, mark the dough into 12 equal pieces. Use the dental floss to cut the dough along the spots that you marked. Place the dough pieces, cut side up, in the pan. Cover and rise for 30 minutes. Bake the rolls for 15-22 minutes or until golden brown and the innermost rolls are cooked through. If the edge pieces are getting too brown, lightly place a sheet of aluminum foil over the pan to prevent further browning.
When done, remove the pan from the oven and allow to cool. When the rolls are almost cool, whisk together the glaze ingredients and drizzle evenly over the slightly warm rolls. Makes 12 rolls.
Paleo Diet Blueberry Cinnamon Roll Recipe
Eating a Paleo diet is not a fad. It’s one of the only ways to keep your brain healthy. Eating well doesn’t mean giving up sweets it means eating quality foods. There is overwhelming evidence that carbs are killing our brains. For more on the topic read this great article in Psychology Today
To make this recipe a perfect Paleo dessert:
6 tablespoons butter, melted
Cinnamon or/and Vanilla Sweetleaf Stevia to taste.
2 tablespoons lemon zest
1 cup blueberries (wild, if you can get them easily or organic)
Place all ingredients in an ovenproof glass casserole. And bake 10-20 minutes at 300 degrees until bubbling.
If you eat a modified Paleo diet, you can sprinkle 1/3 cup of organic steel-cut oats over the top before placing in the oven.
The Blueberry Cinnamon Coffee Cake approach:
If you need a crust or top, you can use a gluten free biscuit mix. Prepare as package instructions recommend and pour on top of fruit before baking. Adding a shell may mean you’ve added sugar [found in the biscuit mix, and it may not meet some Paleo diet menu plans.
Our goal here in Littleton, is to do more than provide you with acupuncture or natural medicine; it’s to also to help you turn your life around by applying healthy eating habits too.
I love food, do you? Many of the foods I like contain cholesterol. This is the last article in a series I wrote on the topic. It continues on with research around ending the war on fat. If you haven’t read the other articles may I suggest you start there or you may wonder what all the talk is about!
Foods that lower cholesterol, are green vegetables. You can eat as much as you want. In this final article in our series: Ending the War on Fat, we talk about health and lifestyle.
Stay With The Big Guys – LDL Cholesterol Comes In Two Sizes
Medical scientists now know there are also two types of LDL, small and large particles. The studies show the large particles are mostly harmless. Most saturated fat contains these large particles. You find these large fluffy particle fats in meats, eggs, and some dairy.
So how are you getting small, sticky, dense particles? The answer is one word, refined-carbohydrates. Foods like corn, rice, pasta, breads, grains, cereals, packaged food, and instant foods, or white potatoes to name a few.These food do not promote health, it is that simple.
Dr. Ronald Krauss, a cardiologist and researcher who is a pioneer in the area of LDL has this to say. “There’s a risk that people have been steered in the wrong direction by using LDL cholesterol rather than LDL particles as the real risk factor.”
It’s important we begin to talk about what changes you can make to end the war on fat , I caution you not to wolf-down a triple-decker cheeseburger or pile cubes of butter on bread. It is going to take time to change health nationwide. Fast food, and convenient foods like boxed or canned are hard to give up for many. Start slow to add the foods below to your kitchen and new lifestyle. It is not about eating fatty foods, it’s about eating organic or clean foods.
Adding small amounts of beef, butter, or eggs appear to have little effect on your weight or heart still other forms of fat are more beneficial changes to your diet. At the top of the list is Omega-3’s found in flaxseed or salmon. Both have interesting studies showing they protect you against heart disease. The New England Journal of Medicine 2013 study found a diet rich in polyunsaturated and monounsaturated fats significantly decreased your risk of heart attacks.
Finding Omega 3 – Essential Fats For Health
Not a fan of Salmon [I am not], you can purchase flax seed capsules or add it to a smoothie.
Another study suggests, that the right type of dairy fat is okay. Whole milk, plain yogurt, and some butter may be a nice additive to your diet.
Coconut oil can help you lose weight. It’s a large LDL particle making it a great saturated fat. [Recently [2017 edit] some news outlets are reporting this isn’t true. The research is based solely on the fact that Coconut oil is saturated. As a consumer of food you have to research the reach. Food is confusing don’t be mislead.
So let’s get to the meat or rather the heart, of eating changes you may want to consider. Add some red meat to your weekly plan; buffalo contains tons of iron so adjust your vitamins if you are of East European descent. You may absorb more iron than other cultures. I didn’t know this until it happened to me.
Add in eggs for breakfast replacing grains. Cage-free eggs with added Omega 3 are good. Best are pasture-raised eggs. The chickens live outside and eat their natural diet of bugs and seeds. Chicken that is pasture-raised is important. You can find out more here.
If you want to lower LDL, limit your intake of small particle LDL foods. These are breads, flours, grains, rice, pasta, corn, white potatoes, peas, and carrots.
If you eat one of these at every meal, start by treating yourself to one meal daily where you don’t have these foods. Replace it with protein from eggs, chicken, beef, fish, yogurt, or tofu. As of this edit  new research shows that protein from beans and legumes is harmful due to the high lectins. Ah – a topic for another article.
Add to your meal things like spinach, onions, lettuce ‘no iceberg lettuce’, and avocado, or 1-2 oz. of goat cheese.
Speaking of cheese, if it comes in a single plastic wrap, it’s not real. Buy block cheese made with organic non-GMO milk. Goat and sheep cheese is best. Try to stay away from all cows’ milk cheese.
Do these new meal plans, for a month then consider making changes to another mealtime.
Where Do I Begin To Change My Eating Lifestyle?
For many doing lifestyle screening with a Health Coach can help you enhance the best habits in your life and build new ones to replace foods or fitness that are not serving your wellness and longevity. Mindset is a must too. I see people fail because they don’t have their mind-body connection. It is so important that it is part of every program in my office.
One of the best meals to start with is your breakfast; it is the most important meal of your day.
Lunch can be tricky if you use bread or eat salads with commercial dressings, or pick up lunch out. If this is you, plan your dinners to be ‘Small LDL particle’ free.
Many business professionals meet for lunch, making this a tough meal adjustment. Pick restaurants that support local, organic, or natural foods. You’ll less likely get packaged foods this way.
In either case, you can eat chicken or turkey salad [tofu or fish if you’re vegetarian]. Pack it with celery, onions, spices, red/yellow pepper slivers, along with a few ounces of shredded sharp cheese. If you’re making your meal, you can pick up non-sweetened gluten free mustard or mayo at a health food store or online.
It’s best to limit or end your love affair with sugar. Most research is pointing to it as being an important factor in the increase of Alzheimer’s or other brain diseases. Carbohydrates turn into sugar in your body, so consider limiting these for brain health too.
Some research is saying one piece of fructose or fruit daily, is enough and to eat more vegetables. Other studies indicate unfiltered honey or pure organic maple may be too close to corn sugars when it comes to the sensitive brain tissues.
Time Management Isn’t Just For Your Business It’s For Your Life Too
Planning is essential for busy business professionals. We plan our business and time to be successful in our career. It’s time to put your talents to work for your health too. Get things ready the night before if pressed for time.
Stay with these 2 meals being gluten-free, sugar-free, and free of small-particle LDL foods. Learn to read labels. Ask your grocer questions if they don’t know, shop somewhere else. If you live in a small town, read and be your own grocery expert. Stay out of the middle aisles of the stores, even in natural or health grocers.
Many nutrition experts say, smaller meals 5-6 times daily are better than 3 big meals. To accomplish this, start with your breakfast meal. Create a great egg or tofu dish full of green, healthy vegetables.
Have plain yogurt with a piece of fruit mid-morning. If it’s not sweet enough, begin with a teaspoon of apple juice added. For some, they will need to make it honey for a few days. The goal is not to mix fructose [fruit sugar] and glucose [other sugars] together. Your body can’t break it down very well. The sticky stuff builds up in your brain and arteries.
Next, is lunch you can chose to eat 1/2 of your meal at the lunch hour, and then the other 1/2 a few hours later. This tells your brain-body food is plentiful, and you will increase your metabolism.
Make your evening meal, the smallest if possible. We only eat 2 entries at our home. One is a protein and the other is vegetables, often a super salad with only vinegar infused with natural flavors like garlic, lemon, or even mango! Evvo or oil gourmet stores sell tasty infused olive oils and vinegar.
Decrease the size of your portions too. In the beginning, you will feel hungry and it’s your addiction to food most often, not that you really are hungry. I recommend cutting your portions down to 100 -170 grams of cooked protein, with many green vegetables. This depends on your size.
When it comes to eggs, 1 to 3 depending on your size and activity level is a good idea. Be sure you are exercising 3-4 times a week. This can be a 30-60 minute brisk walk each time.
Rules of thumb use the palm of your hand to measure portions. If you must have a small particle LDL food like pasta, make it 1/2 a cup cooked, not dry.
But I Don’t Want to Be Paleo!
Many people wonder what the difference is when we compare Paleo Diet vs. Atkins, and there are minor differences. We eat moderated Paleo, and purchase for our home what I call straight Paleo foods. There are levels of everything. There are vegan and vegetarian. In my book, there’s Moderated Paleo, Paleo, and Straight Paleo.
What’s the difference? Moderated means you will eat a non-Paleo meal 1-2 times weekly, usually with guests or out to dinner. Straight means you don’t do gluten, sugar, dairy, or other flours. For an understanding of straight Paleo read books, Brain Grain Wheat Belly, or The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.
Cool! It’s About Eating Better – Not Eating Junk
Consider going organic or natural, free-range and cage-free.
What is the other option? To keep doing what you’re currently doing, or to adjust two meals daily to a healthier eating plan. The later will give you less inflammation, more energy, better sleep, and lower anxiety. Think about how much better ending the war on fat can be in your life, if you investigate a more Paleo Diet menu plan or Tofu Paleo program where all protein comes from fish or Tofu.
How Can I Learn More about Ending The War On Fat In My Diet?
There are many resources on this topic. Working with a Functional Health Coach can help you. This is an exciting clip from 60 minutes on Fructose and Fat. Time Magazine the article is full of resources for research. Bryan Walsh, the Time Senior Editor, has an informative video on the web page. Once you start looking you’ll find many books written by various medical professionals, The choice is yours if you chose to end the war on fat in your life.
All images are courtesy of: Fotolia, Dreamtime, or Google Images [free to use, share, or modify, even commercially].
Some Resources that can be meaningful:
Suggests medical professions expand the scope of treating Cardiovascular disease to include prevention. http://annals.org/article.aspx?articleid=1817256
Dr. Rajiv Chowdhury, MD is but one medical professional on the March 2013 report on the Meta study: http://annals.org/article.aspx?articleid=1846638&resultClick=3
Time Magazine Article – war on fat – article.