This year, the Jewish holiday of Passover arrives late in April. The timing is perfect to connect the holiday’s theme of liberation and symbolic use of food with the rejuvenation of spring and attention to an optimal functional diet, including paleo principles.

We are transitioning from the warm comfort foods we embraced during the cold months of winter to the lighter choices of a spring menu. As with the theme of Passover, emerging from dark, heavy oppression to bask in the light of freedom, so goes the opportunity to renew ourselves with healthy, functional food selections that propel and liberate us from the weight of less-optimal choices.

Diet guidelines for the seven-day Passover holiday (or eight, depending on which tradition you follow) include selections we will make note of; yet in keeping with our continued “lightening our load” for spring, I will first point out that Passover is also a great time to get outside and begin a walking or gentle jogging program. The benefit from taking your exercise outside at this time of the year is the ability of your body to initiate the production of vitamin D in your skin in the presence of the sunlight, before it becomes too strong, at which time we retreat to shady shelter.

With the spring change, we can improve our energy, increase our performance potential at work and around the home, increase our focus/attention, and improve our mood. So let’s embrace the end of April and Passover as a springboard to action and the impetus for your journey to healing, health, and vitality as a whole being.

Barring the tradition of the Passover Seder meal, which includes the intake of non-yeast-assisted bread known as matzah, there is very little need to consume white flour starches that offer no health benefits and tend to constipate many people. Jewish people avoid consuming all “Chametz” during the seven-day holiday. Chametz is defined as any of the five grains – wheat, spelt, barley, oats, and rye – that have been in contact with water for more than 18 minutes. In addition, other prohibited foods, called “Kitniyot,” are restricted during the Passover. Some Kitniyot foods include beans, buckwheat, caraway, cardamom, corn, edamame, fennel seeds, fenugreek, flaxseed, green beans, lentils, linseed, millet, mustard, peas, poppy seeds, rapeseed, rice, sesame seeds, soybeans, and sunflower seeds.

With such a focus on the elimination of so many items, the paleo diet offers some healthy and very productive alternatives. Continuing our attention to principles rooted in ancestral history, paleo also takes us back to certain origins, though not from a religious perspective. The foundation of the paleo diet is natural whole foods, which were the basis of our ancestors’ diets. In addition to encouraging whole foods, the paleo diet discourages the consumption of processed and packaged foods. With these concepts at the core of paleo philosophy, you will be eating a diet abundant in vegetables, fruits, root vegetables (with their incredible health-promoting phytonutrients), and modest amounts of lean proteins, oils, nuts, and seeds. In addition, if organic selection is part of your dietary philosophy, you will be avoiding many unwanted toxic chemicals that compromise your health and promote disease.

Let’s bring it home. Passover is a perfect opportunity to incorporate the paleo diet, which in many ways parallels the dietary principles of Passover, with the exception of avoiding those foods previously defined as Kitniyot.

I am including some yummy paleo recipes you can incorporate into Passover week and of course, use throughout the year.

Frittata with Shitake Mushrooms, Bell Peppers, and Broccoli

Ingredients

8 organic free-range whole eggs

1 cup organic, free-range egg white

1 cup organic plain coconut creamer

2 shallots, chopped

¼ to ½ clove elephant garlic, chopped

¼ cup organic olive oil

1½ pounds mixed mushrooms (shitake, cremini, baby bellas)

½ organic red bell pepper, chopped

½ organic orange bell pepper, chopped

1 head organic broccoli, florets broken into small pieces

Fresh or dried thyme to taste

2 tablespoons chopped fresh thyme

Himalayan salt and freshly ground black pepper

Process

• Preheat the oven to 375°F.
• Beat the eggs, eggs whites, and coconut creamer together and set aside.
• Place the chopped shallot and garlic in pan with the olive oil and sauté until transparent. Add the sliced mushrooms, chopped bell peppers, broccoli pieces, and thyme and season with salt and pepper to taste.
• Cook on medium heat until tender.
• Pour the beaten egg mixture over the sautéed vegetables and cook until the bottom is done.
• Place the pan in the oven and bake until the egg is cooked through.

Serve with a green salad.

Zucchini/Carrot Fritters

Ingredients

1¼ cups organic zucchini, shredded

1¼ cups organic carrots, shredded

3 organic free-range eggs, beaten

3 tablespoons coconut flour

½ teaspoon Himalayan salt

¼ teaspoon freshly ground black pepper

Coconut oil to sauté.

Process

• Blot the shredded zucchini and carrot with paper towel to remove any excess moisture.
• Add the beaten eggs, coconut flour, salt and pepper to the carrot and zucchini, and mix well.
• Melt the coconut oil in a large skillet.
• Drop ladles of the mixture, about ½ cup of batter per patty, into the pan.
• Cook until the under edges are crisp and brown.
• Flip and brown the reverse side.
• Keep flipping until the cakes have darkened and cooked through.
• Transfer to a serving plate.
• Keep warm and serve.

Macadamia Nut Coconut Cookies

Ingredients

½ cup organic coconut oil

½ cup organic honey or other sweetener of choice

4 organic free-range eggs, beaten

½ teaspoon organic vanilla extract

1 cup organic coconut flour

½ cup organic desiccated unsweetened coconut

½ cup Macadamia nuts

Pinch of Himalayan salt

Variation

To encourage children or those who typically associate a cookie with flour, you can add

¾ cup organic dark chocolate chips or raw cacao nibs (my preference).

Process

• Preheat oven to 375°F.
• Line a baking sheet with parchment paper.
• Melt coconut oil and honey in a pot.
• Beat eggs and vanilla.
• Combine the coconut flour, desiccated coconut, macadamia nuts, and pinch of salt in a bowl.
• Add in the beaten eggs and melted coconut oil mix. Stir to combine.
• Add in the dark chocolate chips or nibs (if using) and mix until well combined.
• Drop heaping tablespoons of cookie dough on lined baking sheet.
• Bake for 12 to 14 minutes or until golden brown.
• Remove from oven, transfer to a cooling rack.

Chag Pesach Sameach (Happy Passover Holiday)

(original post on boomshop)

The intrepid egg has seen its fair share of promoters and detractors through the years. I’m happy to say that the 1970s’ ad slogan that trumpeted “The Incredible, Edible Egg” is as true now as was the success of Women’s Lib slogan of the same decade – “We’ve come a long way, baby!”

Even as we search for the most functional, productive diet to meet our goals, the egg can confidently take its place as a star player in almost any menu or recipe. Let’s take a closer look at the benefits of this incredible food and raise it to superfood status.

Free-range organic eggs are a great source of inexpensive versatile protein that is 100 percent bioavailable (readily absorbed by the body). Eggs provide a complete range of amino acids (building blocks of protein) and are the most complete of all proteins available. In addition to being a reasonable, accessible source of complete protein, eggs are rich in a range of B vitamins, in particular, vitamins B2 and B6, and contain decent amounts of vitamins D, E, and K. In addition, eggs are a rich source of choline, a B-like vitamin important for the brain and nervous system. Eggs are a great source of the essential antioxidant mineral selenium and deliver a reasonable amount of zinc and calcium.

Out to pasture? Grass-fed pastured hens live on pasture (rather than being confined and being fed primarily grains). Eggs from these hens contain up to 20 times more healthy omega-3 fatty acids than the less-fortunate factory hens. When you use pastured eggs (or omega-3 eggs), they provide you with additional vitamin A and vitamin E.

Although the egg yolk is rich in fat and high in dietary cholesterol, consuming them doesn’t adversely affect most people. On the contrary, regular consumption of eggs increases HDL, the beneficial cholesterol. Arachidonic acid, the primary saturated fatty acid present in the egg yolk, is very important for brain development in early childhood. The egg yolk also delivers the bulk of the nutrients present in eggs, with the exception of vitamins B2 and B3.   In addition, egg yolks contain two desirable phytonutrients, lutein and zeaxanthin, which provide antioxidant protection to the eyes and help reduce the risk of age-related eye diseases. The egg white provides the majority of the protein present in eggs (60 percent), while the yolk delivers the remaining 40 percent.

The health care industry did not single out the egg for persecution. Like the “Scarlet A” pinned on the coconut, another superfood item, the egg was banished from our everyday diet because of the suspicion that regular consumption resulted in an increased risk of coronary artery disease due to the total and saturated fat content of the egg yolk. In response, egg whites and egg white products filled the supermarket refrigerator shelves.

Should we still be afraid of egg yolks? Absolutely not. Unless you have a known allergy to eggs, consuming a modest number of organic free-range whole eggs per week can be part of a healthy diet. In addition, consuming duck or quail eggs offers those who are more sensitive (not allergic) to chicken eggs the potential for including this delicious and nutritious food into your menu.

Here are a few great ways to include eggs to your weekly menu.

Just a short step off the “beaten” path 😉

Mediterranean Baked Egg Cups

These are simple, delicious ways to prepare single-serving baked egg cups that can be enjoyed immediately, served to guests, or refrigerated for later use through the week as a quick high-protein vegetable breakfast, lunch (with a salad), or snack.

Ingredients

1 bag frozen artichoke hearts (Trader Joe’s or another brand), cut into quarters

1 thinly sliced yellow bell pepper

½ medium fennel (rib removed and fennel thinly sliced)

1/3 to ½ medium radicchio thinly sliced (rib removed)

Olive oil

Dried oregano, basil, and parsley to taste (I use generous amounts)

1 chopped shallot

¼ clove elephant garlic

Porcini mushrooms (I may add a few shitakes for extra flavor)

½ red and ½ orange bell pepper

4 cups baby spinach

Fresh or dried thyme to taste

Himalayan salt to taste

Freshly ground black pepper to taste

12 organic free-range or pastured (when possible) eggs

½ cup organic cream or organic plain coconut cream

Process

• Preheat oven to 350°F.
• Sauté artichoke hearts along with the sliced pepper, the fennel, and radicchio in a small amount of olive oil in a pan along with the oregano, basil, and parsley.
• Add to the pan and sauté the shallot, garlic, mushrooms, red and orange bell peppers, the spinach, and thyme. Add salt and pepper to taste.
• Grease muffin pan with olive oil.
• Add a scoop of vegetables to each muffin cup.
• Beat eggs in a glass or stainless steel bowl until fluffy. For extra creamy eggs, beat the eggs Pour beaten eggs over the vegetables.
• Bake for about 30 minutes or until eggs are no longer runny.

Baked Coconut Milk Custard

 This dairy-free coconut custard makes a delicious alternative to its traditional counterpart.

Ingredients

Coconut oil spray

6 organic free-range egg yolks (pastured eggs are ideal)

1 can organic coconut milk

1½ tablespoons organic maple syrup or Lyle’s Golden Syrup (my favorite)

1 teaspoon Madagascar vanilla extract

Process

• Preheat oven to 300°F.
• Spray four ramekin dishes lightly with the coconut oil spray.
• Separate the eggs. Store the whites in an airtight container in the fridge.
• Place the egg yolks in a medium-size stainless steel or glass bowl and beat well.
• Add the remaining ingredients to the egg yolks and mix well.
• Divide the custard mixture among the four ramekin dishes.
• Fill a baking dish halfway with water.
• Place filled ramekin dishes into the baking dish and bake for 1 hour or until the center of the custard is no longer runny.

Macadamia Nut Coconut Cookies

 You can enjoy these delicious paleo cookies warm with a glass of unsweetened coconut or other non-dairy milk. Store them in the refrigerator or freeze them for later use.

Ingredients

½ cup organic coconut oil

½ cup organic honey, maple syrup or Lyle’s Golden syrup (my favorite)

¾ teaspoon vanilla extract (I use a Madagascar vanilla extract)

4 large organic free-range eggs (omega-3 or pastured is best)

1 cup organic coconut flour

½ cup raw macadamia nuts, roughly chopped

½ cup unsweetened desiccated coconut

Pinch of salt

Process

• Preheat oven to 375°F.
• Line a baking sheet with parchment paper.
• Gently melt the coconut butter/oil, sweetener of choice, and vanilla extract over a medium-low flame.
• Beat eggs in a bowl.
• Add the melted coconut butter mix to the eggs.
• In another bowl, combine the coconut flour, chopped macadamia nuts, desiccated coconut, and pinch of salt.
• Add the liquid mixture to the flour mixture and mix gently until well combined.
• Using a tablespoon measure, drop scoops of the cookie batter onto the baking sheet.
• Bake for about 15 minutes or until cookies are a golden brown.

Variations

Dip bottom of cookies in melted unsweetened dark chocolate.

Add ¾ cup raw cacao nibs to dry ingredients.

Add ¾ cup fruit juice-sweetened cranberries to dry ingredients.

As you emerge from the cold and commit to a way of eating and living that supports your health goals, you can incorporate these delicious treats in moderation.

Live with Vitality Now!

(original post on boomspot)

It’s safe to say that coconut water led the charge to take advantage of coconut, the ingredient technically known as a “fibrous, one-seeded drupe,” yet often casually referred to as a fruit, a nut, or a seed.

Regardless of the naming trope, whenever we can attribute health benefits to a natural, widely available substance such as coconut, the marketing and commerce will begin. In this case, however, the lovely coconut has earned its new identity as a super food many times over.

Let the races begin and the water flow. Coconut water began its popularity as a significant source for replacing electrolytes lost while sweating during exercise and outdoor activities. Today, products derived from coconuts are sold and used widely for food, skin care, and even hair care. Moreover, where they were once only available in specialty stores, such products have now found their way into mainstream supermarkets and large discount stores.

So, is this just a craze, or are the many health benefits of coconut powerful enough to define it as a super food? Let’s look at some evidence.

The Many Health Benefits of Coconut

Only a few years ago, coconut was ironically regarded by the medical community as a contributor to heart disease because of its saturated fat content. With time, however, as medicine has embraced the wisdom of nutrition, its understanding has matured to more accurately appreciate the difference between the health impacts of saturated plant fats versus the negative effects of saturated animal fats.

Coconut Oil

 Despite the fact that coconut oil has an 87 percent saturated fat content, the presence of 2 fatty acids known as lauric acid and caprylic acid make coconut oil a desirable fat. Lauric acid exhibits potent antiviral activity and has been demonstrated to raise HDL cholesterol molecules, while caprylic acid acts as a natural antifungal agent. Moreover, much to our delight in the kitchen, coconut oil has a high smoking point and has thus become a popular cooking item for foods that demand a higher cooking temperature.

Coconut Milk

 Coconut milk and its various derivatives provide a tasty alternative for individuals requiring or seeking something other than standard dairy products. Coconut milk is naturally low in carbohydrates and sugar-free, making it an ideal choice for those with hyperglycemia, insulin resistance, and diabetes.

Coconut milk is typically made from coconut meat and water. There are many versions of coconut milk available to purchase today, from full-fat organic milk (packing 445 calories per cup and 48 grams of fat) to unsweetened organic coconut milk (delivering only 45 calories per cup and only 4.5 grams of fat). In addition to its variety of milk offerings, coconut milk has also been made into yogurt (delivering 6–8 grams of fiber per cup), coffee creamer, and ice cream.

Coconut Water

 Since the earliest days of my practice, I have been recommending that people drink coconut water during moderate workouts as a healthier alternative to “sports drinks.” Every 8 ounces of coconut water delivers 10 percent of the body’s daily need for potassium, an electrolyte typically lost through sweat. Coconut water is a good source of potassium, and each cup contains only 45 calories.

Coconut water can also be used as a base for making a nondairy kefir. Introduced to us through the Body Ecology Diet, young coconut kefir (YCK) is simple to make and delivers a rich culture of powerful probiotics.

Coconut Meat

 Coconut meat is an ideal snack choice for individuals with high blood sugar, insulin resistance, and diabetes. Each 2×2-inch piece of raw, fresh coconut meat delivers only 7 grams of carbohydrates, 4 grams of fiber, and 15 grams of fat. Due to the high fat content, the calorie content is also high, and therefore only small amounts should be consumed by those following a calorie-restricted diet.

Coconut meat is available in several forms, such as chunked, flaked, and desiccated. Always look for the unsweetened varieties if available.

Coconut Flour 

Coconut flour is high in fiber, containing 5 grams of fiber and 2 grams of fat per 2 tablespoons. This nutritional content makes coconut flour an ideal choice for individuals with high blood sugar, insulin resistance, and diabetes.

Super food? Oh yes.

Let’s apply it to make a super snack!

Coconut Flour Carrot Zucchini Pancakes

Ingredients

1 cup organic carrots, shredded

1 ½ cup organic zucchini, shredded

3 tablespoons organic coconut flour

3 large free-range organic eggs

½ teaspoon Himalayan salt

¼ teaspoon fresh ground black pepper

Dried herbs to taste

I use a combination of parsley and basil.

If you want to use the pancakes as a side for a bowl of soup or salad, you can also add in a sprinkle of garlic and onion powder for a more savory flavor.

Process

• Shred the carrot and zucchini and blot to remove excess water.
• Beat the eggs and add to the shredded carrot and zucchini.
• Stir in the coconut flour, salt, pepper, and herbs.
• Melt a little coconut butter in a large skillet.
• Using a ½ cup measure, pour the batter into the skillet.
• Lightly fry the pancakes until they are crispy and brown on the underside.
• Flip and brown the other side. Continue to flip and brown until the pancakes are dark brown (but not burned) and firm enough to transfer to the plate without tearing apart.
• Place the cooked pancakes on a plate lined with a paper towel. Blot off the extra fat.
• Serve warm.

Note

Be sure to blot enough water out of the zucchini, or the batter will be soupy.

Live Vitality Now!

(original post on boomspot)

Tired of hearing the same old advice that “there’s no magic bullet for your health?”

Well, I’m here to take a stand and say with certainty that “yes, there is a magic bullet, and it’s your diet.”

Despite unlimited access to advice, self-help books, special diets, etc., we still witness rising rates of obesity and chronic degenerative disease month after month. This can happen with information overload – with so much advice, it’s hard to know what’s right for you. But there is something you can confidently do, and that’s to clean up your core diet. To do so, you will need to spring into action and take the biggest step of your journey toward optimal health.

Spring into Action and Clean Up Your Diet

You may be familiar with the parable of the boiled frog: A frog in a pot of water will sit and boil as the water is slowly heated. But toss the frog into a pot of boiling water, and he will spring into action to save himself. The assault on our health is the water that is heating up around us. It’s time to spring into action to save ourselves; it’s time to step back, do a fairly radical overhaul, and clean up our diet.

Begin the Journey to Healing, Health, and Vitality.

There are simple building blocks of a clean diet that we can follow: Think clean. Eliminate toxins. Properly hydrate our bodies, which are 70 percent water. Lubricate our joints. Wake up our metabolisms. Activate our immune systems. Feed our bodies, which hunger for essential ingredients!

The following steps are some powerful diet-building blocks we can all choose to promote a healthy weight, reduce our risk for chronic degenerative disease, and Live with Vitality Now!

Embrace the Positive – ADD or REPLACE with:

• Organic whenever possible.
• Free-range, hormone- and antibiotic-free protein foods.
• Grass-fed or grass-pasteurized beef and lamb when available.
• Drink at least 50 percent of your body weight as electrochemically reduced water.* For those who have a hard time drinking, add a slice of lemon, lime, and/or peeled and sliced fresh ginger to increase the flavor. You can also consume cold caffeine-free herbal tea as a substitute. *Email for more information.
• Try to consume at least 7 (and ideally 10) servings of vegetables a day.

Prepare an omelet, frittata, or scrambled egg for breakfast with at least 2 vegetables.

• Consume a salad at lunch. Start with 2 different greens and layer in color, such as organic peppers, tomatoes, cucumber, celery, grilled or roasted broccoli, cauliflower, etc. Add protein to ensure mental and physical acuity, garnish with avocado, and dress with a healthy vinaigrette.
• When possible, replace your mid-afternoon sugary, caffeinated beverage with a “green juice” as many times a week as available. You can blend together cucumber, celery, kale, 1 small or ½ medium organic granny smith apple or pear, or substitute with a little beet or carrot. Blend with clean water, chia seeds, and flax seeds. Enjoy with a small serving of nuts, such as 2 Brazil nuts, 4 macadamia nuts, and either 10 almonds, 10 walnuts, or 15 Pistachios. If you like, add 2 tablespoons of raw pumpkin seeds.
• Whether you are eating at home or going out, prepare or choose a dinner plate that is at least 50 percent vegetable. Try to request or make at least 1 cruciferous vegetable, such as broccoli (and its relatives broccolini and broccoli rabe), cauliflower, Brussels sprouts, cabbage, kale, mustard greens, arugula, watercress, or radish, and 1 leafy green, such as kale, spinach, collard greens, mustard greens, chard, or escarole.
• Ensure that you are eating an adequate amount of healthy fats at each meal. Choose from butter or ghee, or for high temperatures, choose organic, cold-pressed, virgin olive oil, avocado oil, coconut oil, rice bran oil, or grape seed. I love some cold-pressed nut oils over salad. Great choices include walnut and macadamia nut oil.
• Complement your organic vegetables and healthy fats with modest portions of protein. Choose from organic, free-range eggs, poultry, beef, bison, buffalo, lamb, wild-caught fish, mollusks, and organic, grass-fed New Zealand whey.
• Flavor your dishes with fresh or dried herbs. Many herbs offer a significant range of antioxidants and anti-inflammatory phytonutrients.
• Eat low-glycemic fruits, such as berries, apples, and pears. Eat fresh and seasonally. Eat your fruit between meals and enjoy it with 4–6 ounces of organic, plain, unsweetened Greek yogurt or kefir. Sprinkle with cinnamon and 2 tablespoons of hemp seeds.
• If you eat grains, choose from wild rice, quinoa, buckwheat, millet, amaranth, or teff. Organic, imported farro is another option available in many stores.

Repel the Negative – REMOVE or Severely LIMIT:

• Foods containing artificial dyes, flavors, and preservatives.
• Foods containing artificial sweeteners.
• Foods containing high fructose corn syrup.
• Foods containing hydrogenated and fractionated fats.
• Foods made from refined and processed grains.
• Processed deli meats.
• Cow-based dairy. Choose sheep or organic coconut alternatives instead.
• Fruit juice. Eat your fruit whole.
• Sweetened coffee and tea beverages.
• Sugars and refined carbs.
• Battered, fried, and cheesed foods.

Cleaning up your diet affords you the chance to become a lighter, fitter you. Don’t hesitate; just get started and spring into action.

Live Vitality Now!

(original post on boomspot)