All posts tagged GAPS diet

December 11, 2013 · Blog

The Real Truth About Workout Food

What’s wrong with the fuel most people are using? I call them Frankenfuels. From Gatorade to power bars to those creepy gel packs with the chemicals they contain and synthetic “nutrients”, I really don’t know how we got so far from real food.

Those Frankenfuels have very high sugar content. Gatorade was recently forced to take out the brominated vegetable oil, BVO. Another ingredient in many sport drinks is TBHQ it is a preservative also an anticorrosive agent found in diesel oil!

Many of the protein powders people use have artificial sweeteners and chemicals that lead to brain fog during a workout.

The truth is that we should be putting as natural a food source as possible into our bodies especially during and after strenuous physical activity. To understand why we need to understand carbohydrate delivery and the maximum rate of fluid absorption; Osmolality.

Most sports drinks have 6-8% concentrated solution. Bars. Energy packets and gels have 10-30% concentration of carbs. When you consume them absorption is not ideal unless you drink tons of water with them. Many labels suggest drinking at least 8 oz. of water with it and most people don’t follow directions. Anything above a 4% concentrated solution will result in GI distress and fluid emptying.

Another thing that’s been hyped up to sell sports drinks is electrolytes. The body can maintain plasma levels of electrolytes and salts several days without running out. The body maintains this via the kidneys as it slows down the rate of sodium excretion. Sports drinks actually speed up the loss of electrolytes through the sweat.

Why don’t people just eat real food? Well you can’t patent and make money off raw almonds. Real food takes time to plan and prepare. It is so much easier to grab a power bar at the gym. People have been led to believe they need to train with the fuel they will use during competitions. At the time of an iron man competition it is not very aero dynamic to carry bags of food along.

However, here are some good ideas of things you can prepare and take along;

-Chia seeds 3-4 tbsp Soak in water add lemon and stevia and make a slurry. Its clean burning food.

-Pemmican (rendered fat) or jerky

-Rice balls using pressure-cooked white rice, you can add eggs and meats or coconut, blueberries, raw honey and dates. Put in the food processor and make balls.

**Skip the rice if you are low carb and want your body to use fat to burn fuel.

-Raw seeds and nuts with a little dried fruit.

-Nut butters mixed with coconut oil and raw honey.

-Grain free granola

-Hydrolyzed Collagen Protein like PaleoZip by Joy Harari

Real food alternatives require less water than bars and gels. Bars and Gels contain fermentable carbs like fructose and maltodextrin, which causes gas and bloating and indigestion afterwards.

For post workouts, the ideal scenario is to eat a real meal. Don’t worry about protein carb fat ratio the experts say it is not necessary. Just eat your regularly scheduled highly nutritive meal.

So lets all commit to a more natural source of healthy energy to fuel our workouts. It will keep you healthier and younger looking in the long run.

December 3, 2013 · Blog

Healthy Conception

Why should we be mindful and thoughtful about conception? One reason is the alarming number of birth defects we are seeing here in America. 1 in 8 children have Autism. There are also rising levels of auto immunity problems in children.We are not seeing these rates in 3^rd world countries.We are malnourished and saturating ourselves in environmental toxins.The good news is we can learn to do better.

Back in the day when Dr. Weston A. Price traveled the world studying indigenous cultures, he found their treatment of people who would be trying to conceive a baby to be very special. They would be fortified with the most nutritious foods, high levels of fat-soluble vitamins and calcium. There was a reverence for conceiving, carrying and nursing-moms.

Men as well were well prepared with a pre-conception diet high in cholesterol rich fats like butter, egg yolks and organ meats and fat-soluble vitamins. Intuitively these cultures knew the healthiest preparation for conception.

Here in our culture today we see young brides and grooms starving themselves to fit into their wedding gowns and Tuxedos, yikes!

One very interesting bit of information is that these indigenous cultures practiced child spacing. They allowed moms to replenish nutrients for 3 years before having another child…. interesting. With the high rate of post-partum depression and knowing how malnutrition plays such a strong role in that, it may be something to think about. It is also well known that the 2^nd child and on are more likely to have Autism because the moms are depleted of vital nutrients.

So what else can we do to ensure we are in good condition to conceive a child?One important thing is to make sure your gut health is up to par.

-If a person has been on antibiotics they need a good time frame for clean up; A good year on the GAPS diet with sugar and caffeine out and fermented cultured foods in. Also eating good sources of animal fats and organ meats. I know someone who hates the taste of liver but cuts it up and swallows it like a pill so they can get the important nutrition it offers.

-Get rid of plastic and xenobiotics. They are estrogen like compounds that affect the hormonal balance. Use glass as #1 preference.

-Make sure your iodine levels are right. It is critical for the IQ of the baby.

-Also make sure your B vitamins levels are good. If necessary take a good quality supplement especially for B6 and folic acid.

-Clean up your home environment. Make sure it is non-toxic and that you have pure water.

Let’s work on communicating these ideas for a good foundation for pregnancy and the developing fetus. In a culture obsessed with weight and thinness we need to reconsider how important good nutrition really is. It needs a lot more attention than its been given, for the sake of the coming generations.

November 13, 2013 · Recipes

Healthy Toll House Pies

2 cups fine ground blanched almond flour

1/4 teaspoon baking soda
1/4 teaspoon salt

1/3 cup coconut oil, or ghee, softened or liquid
1/4 cup raw honey
1 tablespoon vanilla
1 tablespoon canned full fat coconut milk
1/4 cup chocolate chips

Directions:

In a large bowl, combine the almond flour, baking soda and salt until well blended.
In a separate smaller bowl, combine the liquid ingredients. Blend well.

Add the liquid ingredients to the dry ingredients, mixing till just combined. Stir in the chocolate chips.

Fill small ramekins 3/4 way up with batter
Bake on 350 until tops are golden, approximately 20 min.

serve warm

Recipe By Yvonne J Harari

Thanks Yvonne!

October 23, 2013 · Recipes

pumpkin Smoothie

Ingredients for Smoothie:

½ cup pure organic pumpkin
1 cup unsweetened almond milk
½ frozen banana
½ tablespoons maple syrup (or Raw honey)
½ teaspoon vanilla extract
¼ teaspoon cinnamon (+ more to sprinkle on top)
1/8 teaspoon ginger
1/8 teaspoon nutme
1/8 teaspoon allspice
1/2 cup of ice more or less depending on thickness you like.

Put all ingredients into the blender and blend on high speed until smooth.

*you can add 2 tbsp of Paleo Zip protein powder to add to nutrition and insulin balance.

October 23, 2013 · Recipes

pumpkin granola

Ingredients

½ cup sliced almonds
½ cup pumpkin seeds (pepitas)
½ cup pecans, chopped
8-10 dried dates, pits removed, then chopped
½ cup pumpkin puree
⅓ cup coconut oil, melted
1/2 cup unsweetened shredded coconut
⅓ cup maple syrup
1 teaspoon vanilla extract
2 tablespoons cinnamon
1 tablespoon nutmeg
⅛ teaspoon ground ginger
pinch of salt

Instructions

Preheat oven to 325 degrees.
In a large mixing bowl, add your pumpkin puree, coconut oil, maple syrup, vanilla extract, and all spices. Mix well.
Then add your nuts, seeds, and dates and mix well with your wet ingredients.
Place parchment paper on a large baking sheet and pour your granola mixture on top. Use a spoon to spread out the mixture evenly so everything will cook at the same time.
Place in oven and cook for 30-40 minutes, moving the granola around half way through to be sure it doesn’t burn.
Let cool. Letting the granola cool will help it harden.
Eat all by itself or top it off with coconut milk, almond milk, or even dairy milk (if you do that).
Enjoy ! Yum!

August 7, 2013 · Blog

Just Say Yes!

When clients ask me what they shouldn’t eat, my answer usually goes something like this;

“You know what you shouldn’t eat, my job is to tell you what you should eat.”

Some how with old and young alike the minute you say no to something, that’s the very thing they want, and they want it bad!!

My advice to parents, husbands and wives is to accentuate the positive. Instead of telling your loved ones to put down the cookies and chips, offer up their favorite veggies and fruits.

I actually learned this lesson the hard way. Back in the day, I freaked out when I saw my kids, or any kids for that matter eating sugar, high fructose corn syrup, blue ices, and other chemically laden things.

My reactions backfired big time. My children told me, as they got older, about how they used to stuff themselves with sugar (and everything else I said not to eat) when the opportunity came up.

It is so much more effective to focus on what you can say yes to, in a positive non-reactive way.

A little bit of psychology goes a long way. Instead of saying “I am not buying sugar cereal it’s poisonous!” You can say “Oh we ran out of that, try this…..”

If a child asks for something you do not want them to have, you can firmly say ” That is not one of our choices today. You can choose A or B.” Let them choose from 2 or 3 healthy options that they like.

I also want to suggest good old bribery to get your kids to try new vegetables and healthy foods they’re not used to. It takes 3 times for a child to be exposed to a new food and for them to like it. So write down each time they try something new. After 15 times of trying new foods, buy them an agreed upon gift. It can be inexpensive and small.

I’ve been seeing amazing things happen with these simple guidelines. Children who only ate chicken nuggets and noodles are now eating broccoli, string beans and asparagus, and they love it!

Do you have any good ways to coax a picky eater? Share with us in the comments below.

July 10, 2013 · Blog

Welcome to Holland

A young mother gives birth. She knows this child well. This baby kicked and moved about and the mother understood the child’s special energy. Sometimes, between the 1^st and 4th birthday typically, some children receive a dreaded diagnosis of a spectrum disorder.
The feelings a mother has at a time like this are fear, and worry, maybe panic. The beautiful “Welcome to Holland” story says it like no other.

I love this mom’s analogy. She describes having a child with a disability like planning a trip to Italy but ending up in Holland. It’s not bad, it’s just different. It’s not what you were expecting and now you have to navigate this new place with no itinerary.

A health coach is like your travel agent/ concierge. We help you navigate Holland and help to make it the best trip ever.

(read “Welcome to Holland” HERE)

I am guessing that a lot of parents would like to take back the responsibility and control of their child’s situation. That is where we come in. Those of you who have been reading my blog know I believe very strongly that the brain and gut are totally linked together. We work to help with the challenges of diet change and behavioral issues. The results, healing and behavoiral changes have been astounding. We begin with the following challenges.

Challenge #1– knowing what you can and cannot eat.

What really happens; often when people begin they look at a long laundry list of stuff they can’t eat. So they feel deprived, confused and HUNGRY.

What a Coach does; We help navigate the whole landscape of new foods. We translate old unhealthy choices into healthful ones. We menu plan and answer questions in emails and emergency texts from the grocery store. We help to create substitutes for favorite foods that are delicious, satisfying and easy.

Challenge #2- slowly incorporating different ways to detoxify and change the digestion.

What really happens; people take on these tasks and they start to feel like it’s a full time job.

What a Coach does; We help develop a doable routine that is fun and easy.

Challenge #3-rebuilding gut flora;

What really happens; every member in the family, because of the changes being implemented, feels the resistance.

What a Coach does; We try to meet the emotional needs of all family members and give support with solutions that become part of day-to-day life.

Yes there are challenges, but with the right support a parent can meet them with a smile, and take back control of their child’s health and healing. One of my favorite Client Mom’s recently told me “Had I known how easy my life was going to be, I would have welcomed the challenges with open arms!”

April 10, 2013 · Recipes

Paleo Egg Muffins

Paleo Egg Muffins

These delicious muffins can be used for a convenient breakfast on the go, lunch or a delicious snack. Each time you make them you can try different vegetable/meat combos or different herbs and spices and never get bored. Get creative and Enjoy!

Ingredients

▪ 1 lb ground sausage (pasture-raised, organic if possible)

– or 2 cups of chopped vegetables.(broccoli, onions, mushrooms, peppers, or any veggies you like)

– or a combo of meat and veggies.

▪ 1 dozen eggs

▪ ghee, coconut oil or other fat of choice

▪ salt and pepper to taste

Instructions

Preheat oven to 350 degrees F.
Slice or crumble and brown the sausage in a frying pan
In a medium/large bowl scramble one dozen large eggs and season with salt and pepper.
Grease the cups of one muffin pan with oil.
Place equal amounts of browned sausage in the bottoms of the muffin pan.
Pour the scrambled eggs evenly on top of the sausage. The mixture will come almost to the top of the tin.
Bake for 20 minutes. Remove from the oven and allow to cool for about 5 minutes.
Use a knife to loosen the egg muffin from the sides of the pan.

February 27, 2013 · Blog

little sugar addicts

-Does your child ask for sweet foods all the time?

-Does she have meltdowns that end in tantrums or tears?

-Is he impulsive, restless, and wildly dramatic or talk a lot and fast?

– Does your child have a hard time paying attention or lock in on a task and then forget to do anything else?

-Does she cry easily and frequently?

– Is he moody and exhibit low self-esteem?

-Does your child have a lot of allergies, or persistent ear infections? Is he overweight?

All of these things may sound like normal childhood behavior, or everyday life. “Mood swings, inability to concentrate, temper tantrums, and the most significant-low self-esteem are all the affects of too much sugar in your child’s diet.” Says Kathleen DesMaisons author of Little Sugar Addicts.

Knowing how horrible sugar is for us, and especially our children, makes me want to jump up and down and shout “STOP GIVING THEM SUGAR!!!” Also knowing that will not help the situation and that a softer approach is always better, I try to contain myself and help those who are ready to be helped. I know how difficult it can be, so no judgement. Just a little education ;).

Little children don’t handle or process sugar the same way as an adult. You may be surprised at how strong an effect a small amount of sugar has on a child’s body. “ If you have an adult who drinks a 12 ounce can of soda (40 grams of sugar)”, explains DesMaisons “they are having one gram of sugar per four pounds of body weight. But if you give a can of soda to a 40 pound child, the dose relationship is very different. For a child that is the equivalent of four cans or a six pack”!!!

What does sugar do to kids? It effects their brains and bodies, blood sugar, serotonin and beta endorphin levels.

Serotonin is affected by sugar. “ Serotonin is a chemical that quiets the brain,” writes DesMaisons. It makes us have a feeling of well being and peacefulness. “Sugar sensitive children have lower levels of serotonin than other children.” By changing diet, these levels can be raised, creating more self-confident, in-control children with a much happier outlook.

Beta-endorphins, DesMaisons calls “ the brains own pain killer”. Children who are sugar sensitive are much more sensitive towards physical and emotional pain. Children who eat too much sugar tend to feel inadequate and unworthy, even if they are smart”, once the sugar wears off.

From all the research I have read over many years, I can say with confidence that the precursor to all addiction is sugar.

Researcher Dr. Robert Lustig says sugar is as addictive as cocaine according to brain scans.

Kiber Stanhope, a biologist at the State University of California Davis, believes that a calorie is not just a calorie and over consumption of high fructose corn syrup increases the same risks as sugar.

In his article in the Huffington post Dr. Mark Hyman wrote “people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine. Binging and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact most recovering alcoholics often switch to another easily available drug: Sugar.”

For those with personal struggles with food addiction, remember it is not a moral failing or lack of will power. There is help available.

In my practice I see many children. I have witnessed the huge change in their self-esteem and confidence when they are taken off sugar. I am here to tell you it’s not impossible!! Many parents are seeking help and the results are astounding!! Teachers are the first to comment. “ He’s a different child, so focused and calm.”

These are results that make my heart sing!! I have clients as young as 6 years of age who proudly proclaim “I don’t eat that, its not healthy!” When they are offered sugar laden treats. They influence their peers and become empowered to make good choices.

DesMaisons has seven steps to fight sugar and its effects:

1.Eat breakfast with protein: and do it within the first hour of waking, to beat a drop in blood sugar.

2.Make connections between food and mood. Never reward a child with food-especially sweets.

3.Change snacks. Children under the age of 18 should eat every 3 hours to avoid a drop in blood sugar. In addition to good, well-balanced meals, your child should get several high-protein snacks throughout the day.

4.Eat protein lunches. Foods like poultry and meats, eggs and nuts are all essentials.

5. Cut any white flour breads and pastas from your diet.

6.Take out the sugar. (“Notice that taking out sugar is not step one. It is step six,”)

7.Take care of life. Relax have fun and spend time with your family.

February 20, 2013 · Recipes

Delicious Paleo Slider Buns

3 organic eggs

1 cup raw almond butter

1/4 cup coconut oil

1 tsp lemon juice

1/2 tsp baking soda

1/8 tsp salt

1 beaten egg to brush tops of buns

sesame seeds

-Preheat oven to 350 degrees F

-Mix together eggs and lemon juice until whipped and frothy

-add the almond butter and coconut oil. Mix well.

-add baking soda and salt. Mix well

-spoon batter onto parchment lined tray so it makes slider buns, 1-1.5 ” wide.(They get bigger)

-Brush each with egg and sprinkle sesame seeds on top.

-Bake for 12 minutes or until a toothpick comes out clean

These buns are so light and delicious!! Enjoy!!

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