The Grass Fed Girl

Is your shampoo packing on the pounds?

2012-03-04T23:11:00.000-08:00

The Problem:
Listed below are just a few of the dangerous ingredients in most hair and body care products. It is important to not put anything on your skin that is not safe to eat because the it goes right into our blood stream. It is possible to absorb more toxins through the skin than if you eat something because these products bypass the liver. There is little government oversight over these chemicals so it is up to us to protect and educate ourselves.

Phalates: Are toxic endocrine disruptor's that suppress our own fat regulating hormones.

BPA: Can mimic the effects of the hormone estrogen which signals the body to store fat.

Parabens: Can lead to diminished muscle mass, extra fat storage, and male breast growth.

Gluten: If you are gluten sensitive you could be having an inflammatory reaction to these chemicals which can cause you to bloat up (others develop rashes, acne or have headaches).

The Solution: Apple Cider Vinegar and Baking Soda
Even non-toxic and organic personal care products can be full of questionable compounds so when I heard that you could wash your hair with baking soda and apple cider vinegar I was intrigued. This also peaked my interest because I am a thrifty bargain shopper. My friends in college even used to call me cost-cutter Caitlin.

Miracle ACV!!!

My initial concern/questions about this method:
Concern: I love suds and I can not imagine washing my hair without copious suds.
Answer: No there are no suds but maybe all those suds are washing out essential oils that your body makes naturally. Maybe our hair has what it needs in it already and does not need a million chemicals to look clean and shiny.

Concern: Does baking soda actually clean hair?
Answer: It really does get grease out and has a nice exfoliating feeling.

Concern: Does Apple Cider Vinegar stink?
Answer: Yes, it does smell slightly but you only have to use a little and it washes out easily. It does not smell once you dry it.

Concern: How can apple cider vinegar condition my hair?
Answer: I have no idea but it does. It must seal the hair in some way. I also read that ACV balances the Ph of your hair.

Concern: Do I need a leave in conditioner?
Answer: I am someone who needs conditioner and a leave in conditioner or I can not even get a brush through my mop. When I use the apple cider vinegar I can run a brush through it right away with no effort. It really surprised me how manageable my long and thick hair was after this routine.

Me After a Toxin Free Hair Washing Session

How to Wash your Hair with ACV and Baking Soda:
If you are like me you dive in and figure out the details later. Maybe you can find a different way but this is what worked well for me.

1. Just take a handful of baking soda and rub it in your wet hair. I probably used about 1/4 cup . Massage it through for a while then rinse. I scrubbed a lot because I did not believe it would work. Make sure to get an aluminum free box like Bob's Red Mill Brand.

2. Add about two tablespoons of ACV to your wet hair, while avoiding the roots. They will get greasy (believe it or not) if you get ACV close to the scalp. Thoroughly rinse out to get rid of the smell.

3. You will be amazed that you can easily brush your hair right out of the shower. No need for leave in conditioner.

4. Style as usual. I found that there were less frizzy fly-aways and my hair stayed cleaner longer in between washing.

If this is a little too hippie dippie for you there are a few products I like that are chemical free/ Gluten free. You can wash your hair with them without joining a commune. Check out Dr. Bonner's Products below.
Dr Bonner's Hair/body shampoo and toothpaste
Dr Bonner's Orange conditioner
Dr Bonner's Lavender or Peppermint Leave In

By the way I do not use deodorant or lotion anymore either. I am saving a ton of money! I just use the best coconut oil which is anti-bacterial and anti-viral for both. I will write more on this topic and ways to avoid heavy metals in deodorants in the future.

Sources:
mercola.com
CavegirlEats.com

How to Cook the Perfect Indoor Steak

2012-03-01T10:34:00.000-08:00

My husband is a chef and he taught me how to cook the perfect steak so I wanted to share it with you. As a nutritionist I see people eating lots of white breast chicken and fake soy burgers. But I urge you to re-think your low fat ideals! It is okay to eat beef again and I think we have shunned this super food for far too long. Most of the studies that show beef is bad for heart health have been done using genetically modified corn-fed, confined, antibiotic filled cows. 100% Grass fed beef on the other hand has healthy omega-3's and fat burning CLA. Read more about the benefits of grass fed beef here.

Grass Fed Rib eye: My favorite!

Ingredients:

1 grass fed steak suck as a Rib eye or NY Strip
(make sure to get one with some marbling)

1 Tbsp beef fat, pork fat or red palm oil

Sea Salt

Pepper
Directions:

Coat the steak with salt and pepper on both sides
Turn your oven on to 400 to get it warmed up
On the stove top, turn your burner on high and melt meat fat in a cast iron skillet
When the fat has melted and is sizzling, sear your steak on each side for one minute
Then place the whole frying pan in the oven for three to 7 more minutes depending on desired meat temperature
Use your finger and touch the outside to figure out the temperature
I always pull it out before I think it is done, because you can not go back!
Rare: Red, cool to warm center and the meat will be soft and spongy: 3 minutes
Medium rare: Red, warm center and the meat will have a springy firmness: 5 minutes
Medium: Hot, pink center and the meat will be less springy than medium rare: 7 minutes
Let the steak rest for 1-3 minutes after removing from the oven
Serve with raw sauerkraut as a digestive aid and fresh herbs for antioxidants
Enjoy with a side of Brussels sprouts or broccoli and baked sweet potato with grass fed butter

Weight Loss and Health Lessons from Downton Abbey

2012-02-22T10:31:00.001-08:00

I have to admit lately I have been obsessed with Downton Abbey on PBS but I have always been a sucker for period drama's. This mini-series is set in England in the early 1900's before and during WWI. The show is about an aristocratic family who is dealing with the end of an era of class division and privilege. There is also the back story of their fiercely loyal servants who wait on them hand and foot. Needless to say there is plenty of drama all the way around but when I thought about it a little more I noticed that there are nutrition and lifestyle lessons that we can take away from the show. Observing their eating, sleeping, and exercise habits on the show keeps me from feeling guilty for not studying or doing something more productive. I think there is a lot we can learn about our own health from studying people from 100 years ago. I actually spent a semester in Wales when I was in college but I did not have an appreciation for traditional British foods at that time in my life.

They make a big deal about meals
Digestion only happens in a relaxed state, so if we are stressed about a million things, standing up or in a hurry the body will think survival is more important that digestion. The body will shunt it's resources away from digestion and focus mainly on dealing with the stressor. On Downton Abbey they get dressed up, sit around for a few hours and chit-chat during dinner. They don't wolf down their food in front of the TV or in the drive thru line. I am not saying we all need servants and have a 5 course dinner, but I am saying that meals should be a sacred time where we take our time to chew the food and sit still. If you have a family enjoy their company and catch up. If you live alone put on some nice music and savor your food.

English Breakfast: Better than a bowl of cereal!

They eat 3 meals a day
As you see on the show they didn't eat wheat thins/kashi bars all day or 6 small meals. They didn't have trainers telling them to eat protein bars or shakes every two hours because their blood sugar was crashing. They probably ate real food such as eggs and bacon for breakfast so they were not hungry between breakfast and lunch. Maybe they had some soaked grains such as oats or bread made from local wheat not the frankenwheat of today. Learn more about how the wheat has changed in the last 50 years in the video below from Cardiologist Dr. William Davis.

They eat what is in season
Do you think Mrs. Patmore (the family cook) buys grapes from Chile in the middle of winter, I doubt it. No, she goes to town and gets what is being grown nearby. In that area of England in the middle of the winter there may not have been much. They probably ate a lot of potatoes, turnips, carrots, beets and winter squash in the colder months. I urge you to visit your local farm or join a CSA so you can get in touch with what is in season. Another thing about Downton Abbey is that they probably ate organic vegetables because there were no chemical pesticides like Roundup used in those days. For millions of years we have eaten foods based on the time of year not from a truck, train or airplane. Your genes know what is in season and your body will thank you when you choose to nourish yourself with whole foods.

They are not fat phobic
In 1920's England they ate real butter and skin on their chicken. I know it is a Hollywood set but the real people from that time were not 300 and 400 lbs. like there are now. I have seen my grandmother's old photos from that period and all the people looked trim and fit. They ate from the earth and there was no canola oil or hydrogenated soybean oil available then. Crisco made from hydrogenated vegetable oil was not invented until 1911 by Proctor and Gamble and it took time and huge marketing campaign to become popular. They probably did not even have olive oil because it would have been imported. They probably used "gasp" lard and beef fat for cooking. Also popular was Suet the fat found around the kidney and other organs which was used in many traditional recipes. According to Wapf.org and the CDC heart disease caused only 9% of the deaths in 1900, a time when they there was no corn, canola or soybean oil.

They used all parts of the animal
Historically English people ate fine foods like organ pate and roast beef, which is the national dish of England. On the show there are many soups and stews being made, no doubt made with bones and marrow from animals. The English are known for using blood from pigs to make traditional dishes like black pudding. One cheap and nutritious meal that has fallen out of fashion is called Faggots, which are made from offal, usually pork, and from the parts of the animal that are generally discarded like the heart and the liver. According to Dr. Cate Shanahan, people ate meats off the bone so they get more glycosaminoglycans which are molecules act as joint growth factors, keeping the collagen in your joints healthy and facilitating the repair of damaged joints. One more healthy habit on this island nation where seafood was/is plentiful is that people ate seafood like pickled herring (with small bones), cod and oysters giving vital anti-inflammatory omega 3 fats and immune boosting zinc. It was common also to eat many of the local grass fed animals like cows, sheep, and lambs for dinner, a far cry from the factory farmed hormone injected meat most people eat today. Read more about the benefits of grass fed beef here.

They go to bed early
On Downton Abbey they do not watch TV or stay up all night staring at their Ipad. In the beginning of the series they did not even have electricity so they are all afraid of it when it is installed. We should all be scared of artificial light even today because it lowers the sleep hormone melatonin and screws up our circadian rhythms. If you want to be slim and trim like the folks of Downton Abbey turn out the lights and go to sleep. Want to read more about this check out this great book: Lights Out!

They didn't do cardio
If you notice on the show they take lots of long walks on their land or long walks into town. Sometimes they ride horses. The servants do tons of stair climbing, cleaning, and washing but none of them go jogging on their breaks. They are very active but they are not going out of their way to do extra exercise, which makes no sense and is a waste of energy unless you sit all day at a desk. It seems that in that time people were more accepting of their bodies and did not go crazy trying to change themselves to be thin or ripped. People in the early 1900's had a more positive self image without going on starvation diets or opting for plastic surgery (if it was available back then). They seem to be more accepting of their genetic shape or size that we are today. I am sure it helps that they did not have a million re-touched magazines telling them they were fat.

They drink a lot of tea
In England they drink a lot of black, white and green tea which are all rich in mineral and vitamins. Green tea contains poly phenols that have antioxidants properties and can help prevent many cancers. Peppermint tea helps with IBS and seasonal allergies. Black tea has one quarter the amount of caffeine in black coffee. Green and white tea have also been shown in studies to help preserve bone density. An anti-inflammatory tea made with Chamomile is helpful for anxiety, migraines, and sound sleep. One of my favorite teas is chocolate tea from Yogi.

Sugar was not so abundant
Yes, they had sweets for desert but sugar was expensive and also rationed during the WW1 so consumption was lower. They didn't have HFCS (invented in 1967) so white donuts and ho-ho's were not available 24/7 at a 7/11. Read more about dangers of sugar here.

Looking for traditional foods? Here are some good resources:
US Wellness Meats
Eatwild.com
Read my take on local farmers markets

Sources:
wapf.org
whfoods.com
oil.http://www.foodreference.com
http://britishfood.about.com
http://drcate.com

8 Ways to Love Yourself This Valentine's Day

2012-02-14T07:29:00.000-08:00

Growing up chubby I never had much attention on Valentine's day. Feb. 14, made me want to cry and hide in my room and eat a million pieces of chocolate to feel better about being alone. My parents were always sweet and gave me cards or flowers but it was not the same. I am finally married now and do not really have to worry about Valentine's day but the feelings of turning to food for comfort never go away. I urge you to break free from eating to fill the void inside. Here are some ways to take care of yourself without guilt.

Love yourself on this special day!

1. Accept the way you are today
You may never be a size 2 supermodel or fit into your high school jeans. We have to love ourselves today! Everyone knows that stress is the #1 killer! Nothing is more stressful than thinking I hate my body/thighs/butt/tummy every few minutes. Self loathing is not a diet strategy! Say this to yourself instead "I love my strong healthy body". I bet you get a good feeling right away. This is the only time we get to live today, do you you really want to spend it hating your body?

2. Picture the ideal you
Think about being healthy and fit and it will multiply and become reality in your life. Write out your goals and keep them on your refrigerator. Try reciting them out loud everyday. Also a good strategy is to cut out pictures of what you want by making a goal board. Put it in a prominent place in your room so you can see it daily. What we think about magnifies!

3. Set boundaries
Put yourself as a priority. You cannot give to others if you have an empty tank. Learn about saying no and doing what is right for you. Having time to re-group is very important for reducing stress on our adrenals and thyroid gland. Get plenty of sleep and eat 3 meals a day with protein/ healthy fat to reduce blood sugar fluctuations that affect mood and energy. Sleeping 8 hours is very important for weight loss and hormone balancing. Stay home and have a me day! Get a massage, mani-pedi, or just take a nap.

4. Say thanks
Sometimes when life gets rough it is easy to focus on all the bad things that are happening. It is easy to say "whoa is me" and add up all the ways life has jilted us. We all do it, but the challenge is to catch yourself in the act and try to turn those thoughts around. Try keeping a little notebook and writing a thank you list before bed or anytime you are having a rough moment. When you see all those blessings written down it will help you feel hopeful again.

5. Tap into your feelings
EFT is a wonderful underutilized secret to reducing cravings and stopping overeating. You can let go of negative emotions and curb your appetite, or heal pain/illness. Always start by saying "Even though I want this________(chocolate, is a good example), I truly love and accept myself" then you can say anything that resonates with you. Such as" I am safe, I love my body, I heal my body with food", or whatever you can relate to. Here is a demonstration video of me doing EFT for my cravings.

6. Drink some tea
Many times we just want to eat junk because we are thirsty. I live on bone broth and lemon water with a little stevia. I also love this chocolate tea with some unsweetened coconut milk. Lemons help to clean your liver, which makes you a better fat burner. Herbal tea has many antioxidants that can help to detox free radicals and help us stay young and healthy. So next time you have a craving for something sweet drink tea or water first.

7. Take a bath
Magnesium is a very common mineral that used to be abundant in our soil. It is involved in over 300 different enzyme processes and affects almost all body systems. We need magnesium for strong bones, proper heart rhythm, nerve function and metabolism of carbs/proteins/fats. The RDA is 400 mg which mostly comes from green vegetables, nuts/seeds, and seaweed. If you are stressed out you need more. My favorite way to get extra magnesium is from Natural Calm. This is a powder that you dissolve in water before bed. It has a great raspberry flavor and will help relax your stiff, stressed muscles before bed. It can also help with constipation. Always ask your doctor before adding a supplement to your routine. The best way to get magnesium is through your skin from an Epsom salt bath. Just put about 2 cups in your bath tub and soak for about 20 minutes.

8. Laugh
Laughter increases endorphins and strengthens your immune system. It also reduces stress hormones like cortisol and epinephrine. Laughing provides a cleansing physical release and can help re-frame a situation so it does not feel like such a big problem. It can also be a good workout because it contracts the diaphragm muscles. Try to avoid the news and negative talk from others whenever possible to keep your outlook sunny and smiling. Try watching a comedy on TV instead of something serious or dramatic. Some of my favorite TV shows to laugh at are Big Bang Theory and New Girl.

Sources:
about.com
whfoods.com

Meet Sandy: Former Type 2 Diabetic

2012-02-11T21:19:00.000-08:00

Sandy Before:

I met Sandy at an outdoor boot camp that I was teaching. It was almost as if destiny brought us together because she was 30 minutes late and almost missed the whole class! I liked her right away because she had a huge smile and was laughing all the time. She started to tell me about some of her health issues she had not been able to overcome for many years. I told her I do health coaching/consultations and I could help her find an eating plan that would make her feel better and fit her lifestyle.

Sandy works as a teachers aide working long hours with special needs children. She had recently lost
55 lbs by running 1/2 marathons. Even though she had lost weight her Type 2 diabetes and high blood pressure were not improving. She also took medication to help with her concentration and a statin drug for high cholesterol. She suffered with sciatica pain and had slow recovery from her runs. She also had trouble sleeping through the night and experienced digestive irregularity. She had been to see a Registered Dietitian several times for advice on what to eat to manage her diabetes. They always told her to eat low-fat small meals, every two or three hours. The dietitian's plan was not fitting her work or exercise schedule. Sandy felt the doctors and dietitians were just managing her symptoms, not offering long term solutions.

Old Diet:
Before coming to see me Sandy ate lots of low-fat, low-glycemic foods such as egg whites, oatmeal, fat-free yogurt, fruit, whole wheat bread, wraps, and brown rice. She tried to eat often to control blood sugar fluctuations but it was not controlling her high glucose numbers.

New Diet:
My goal was to heal her gut by reducing the inflammatory foods she was eating, such as grains and vegetable oils. I told Sandy she did not need to eat every 3 hours unless she was hungry. I told her to eat lots more humane, pastured meats and good fats from coconut oil, pastured butter and ghee. She was nervous at first because she believed meat and fat were bad for her. But she was excited because ground beef, bacon, and chicken with skin are her favorite foods. I also encouraged her to eat more wild fish and seaweed. I gave her lots of meal plans, shopping lists, and recommended books to help her. I urged her to get better sleep and try to relax more often. I also told her to eat plenty of high quality sea salt and drink lots of fresh water. I urged her to eat a sweet potato with her meals before her long runs and incorporate lots green veggies into every meal.

Big Results:

Sandy was very compliant and she did everything I told her to do. She started cooking more and finding ways to eat out to stay on her plan. She packed her lunch and thought ahead for her dinners. She lost 10 lbs in our first month of working together! Her sciatica pain was gone and she was sleeping through the night uninterrupted. She also noticed that if she fell down or got a bruise it healed faster than before she changed her diet. Her digestion improved and she was more regular. She also felt less hungry between meals and had more energy throughout the day.

Visiting the Doctor:
We had three meetings between Nov. 2011 and Jan. 2012. In early 2012 after visiting her doctor, she was allowed to stop taking her diabetes medication because her blood sugar was now under control and in the normal range (ideal fasting blood sugar is about 85). Sandy will be going back to the doctor to get her labs re-evaluated in three months, so she is hoping she can stay off her diabetes mediation for good. She was also able to discontinue her use of the high cholesterol Statin drug because her levels were in the normal range. She also felt like she was more able to concentrate, so the doctor lowered her ADHD medication. Her blood pressure is now normal, below 120/80, so the doctor said if her weight loss trend continues she can stop that medication soon.

Her Workouts:
Also she was able to recover quickly from hard workouts and was less sore. I urged her to do more interval workouts using HITT training and do less long distance running. I encouraged her to spend more time doing weights and less time doing cardio. She is also incorporating heavier weights with less reps to be more lean and strong. Her body fat is now very low and excellent for her age range.

Excited for the Future:
Sandy is so happy that she has been able to cut back or eliminate almost all of her medications and is no longer a diabetic! She no longer has high cholesterol, high blood pressure, or problems paying attention. She is now working to get her husband and son on board so they can look and feel their best, like she does. She is willing to share her story because she knows that many other people are dealing with the same issues. Sandy is an inspiration because she took a leap of faith by bucking tradtional wisdom and trusting me. Every time I see her I am amazed by her determination and zest for life.

Some great resources for more info on diabetes and healthy cholesterol:
Chriskresser.com
bloodsugar101.com

Christine's Journey: Shopping and Cooking Strategies Lead to Success

2012-02-02T09:34:00.000-08:00

Christine and her son, Omar

This is a post from my new client Christine who is documenting her weight loss journey while receiving my training and nutritional advice. You can read her last post here. Read down to the end to find out how much Christine has lost so far!!

I mentioned in my last post how surprised I was when Caitlin told me to eat more, particularly fat. Now almost a month into working with her, I can testify that this strategy is working well for me. Not only have I lost a noticeable amount of bloat, I've lost pounds, my skin looks better, and my body is feeling really good. I'm also out of carb-prison and my cravings are almost eliminated. I've also felt really satisfied, never deprived. I've had to make some adjustments to my shopping, planning, and cooking routines, but so far, it's been smooth sailing.

Well-Planned Shopping and Cooking Strategies Save the Day!

Since I cook for my entire family, I generally pick recipes that can work for all of us, and many of our meals are very similar to what we ate before I started this program. One of our new family favorites is Caitlin's recipe for Grass Fed Meatballs. My family can eat this with pasta, while I eat mine with a side of vegetables, usually sauteed zucchini, which is delicious with this dish. Since my cravings for pasta are now gone, I can cook and serve this dish, which is very similar to what used to be my favorite meal of spaghetti with meat sauce, without a hint of longing!

Paleo Grass Fed Meatballs

You can find the recipe here: Grass Fed Meatballs.

Many of our families favorite recipes are totally adaptable, making this "diet" truly feel like a lifestyle change because I'm eating what I always have, with a few adjustments. What I like about eating a diet focused on meats, vegetables, and good fats is that it's really satisfying because it's comfort food without the carbs. The difference between meatballs in tomato sauce and lasagna is that it is really difficult to overeat on meatballs, though I leave the table feeling like I ate an equally decadent meal!

I went kind of heavy on the comfort food in the beginning, but that was easily remedied with a few refreshing additions like homemade guacamole, taco salad, and tuna. Varying my palate with cool, minimally cooked things is helping me feel balanced.

Prepare for Success by Shopping Well

I realized early on that success would start at the super market. If you have the right foods at your finger-tips, it's much easier to make good choices. Trader Joe's has proven to be a great place to get things like grass fed butter, almond butter, grass fed beef, and organic vegetables for good prices.

Success begins with well-planned shopping. Here, my bounty from Trader Joe's

Baba Ganoush and Spiced Beef is a Family Pleaser

Since I've started this program, I've fallen in love again with eggplant! It's also great sauteed with beef, onions, and tomatoes, or alone sauteed with butter. This simple Middle Eastern dish of eggplant, tahini, sauce, lemon juice, garlic, and salt and pepper is delicious and satisfying. Roasting the eggplant and removing the skin is super easy, so don't be afraid to try this recipe! On another note, a good jar of tahini, which is needed for baba ganoush, can also be used as a dressing for salads by mixing it with warm water, lemon juice, and salt/pepper. Mix it with chopped cucumbers, tomatoes for a simple, filling salad that goes great with beef, chicken or fish.

Eggplant roasted for about 45 minutes and took less than 1 minute to peel

This beef dish was inspired by a paleo recipe site. I simply added a pinch of lemon juice and mixture of powered spices like chili, cumin, garlic, and paprika, and sauteed in a pinch of butter. Towards the end, I added a half cup of water and cooked on high for 2-3 minutes to creates a simple, spiced sauce.

My son really enjoyed helping us make the baba ganoush. Total time to make fresh, homemade baba ganoush is about 20 minutes, including clean up.

Omar Cooking!

Caitlin has a simple and delicious recipe for baba ganoush right here on Grass Fed Girl.

Caitlin's Baba ghanoush

Double up this recipe and store some in the refrigerator for other meals or snacks. This dish gets better with age. It's also a great strategy to make double or triple batches of things that store well. It helps ensure there's always a quick, healthy meal or snack on-hand. I found this piece of advice from Caitlin invaluable.

A few other tricks that Caitlin helped me with are:

Make sure you eat a good breakfast. I've found what and when I eat breakfast really sets the tone for how I feel all day, so eat a filling, balanced breakfast that includes good fats to keep hunger and cravings away!
If you buy beef in bulk and freeze it, make patties before freezing and pack so you can take one at a time.
Cook extra of meals that make great left-overs. The meals I doubled up on in addition to baba ganoush were Cabbage stew (a simple combination of fresh cabbage, ground beef, onions, fresh garlic, and tomato) and Beanless Chilli.
Look for healthy convenience foods like canned tuna, sardines, and salmon. These are great for a quick meal. I eat my tuna with sliced tomato and cucumbers with lemon juice, salt and pepper. This meal gives me so much energy and keeps me full for hours. I love that I can get the entire dish ready in under 5 minutes, making it great for lunchtimes when I find myself hungry, standing in front of the fridge thinking "WHAT am I going to eat?"
If you're really feeling a desire for carbs or sugars, try a sweet potato with butter, or a cup of tea with coconut milk. Don't forget last week's tip of L-glutamine powder too!
Check out Grass Fed Girl and other websites with Paleo recipes for new ideas and inspiration. If your goal is to lose weight, avoid the more "treat" like foods you find. Paleo Pancakes or Coconut Milk Ice Cream would both be delicious right now, but not helpful in my weight loss efforts. I love knowing I have some "treat" options when I'm ready to explore them.

So far, this has been an exciting, and not too trying journey, and probably the best, most balanced approach to weight loss I've taken in my life. I'm putting in the effort to shop, cook, plan, and eat smart, and it's really paying off.

On a final note.......

Mini-Goal #1

I think it's always motivating to have a goal in mind when starting a new eating and exercise plan. Luckily, I have a big event on the horizon!

I'm focused on working hard for an event at the end of March. I'm currently trying to get a gig at Art Dubai, a big art event that happens every year in the very glamorous United Arab Emirates. With the event about 8 weeks away, my goal is to work my hardest so when I board the plane to Dubai (fingers crossed!) I know I gave it my every effort to look and feel my best for this very exciting adventure.

Hoping to drop some more lbs. before my work trip to Dubai.

Caitlin's Comments: I am so impressed with Christine's progress. We took her measurements on Jan 11, 2012 and then again on Feb, 1, 2012. She lost nearly 12 inches off her body in just 20 days! I am so happy for her. She said her clothes are fitting better and she is feeling less aches and pains. I always take measurements with my clients around their body because it a much better way to chart progress than the scale. We will update you soon with more!

See you next week!

Teenager Beats Asthma and Allergies with Paleo

2012-01-26T09:56:00.000-08:00

Karsten Before/ Karsten After

Read about how my little brother healed his health when he did a gluten free, paleo/primal diet during his first year at college. This was a featured story on the Hartke is Online blog which is all about living with Dr. Weston A. Price principles.

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach and Nutritionist in San Francisco serving the Bay Area and beyond via phone and Skype consultations

Christine's Journey-A 49ers Playoffs Party Shows Me Just How Far I've Come

2012-01-24T08:22:00.000-08:00

This is a post from my new client Christine who documenting her weight loss journey while receiving my training and nutritional advice. You can read her first post here.

It was really great to end week 3 of working with Caitlin with the San Francisco 49ers in the play-offs. My husband's play-off party showed me just how far I've come in 3 weeks.

Salt and Pepper chips used to call my name!

My husband decided to have some of his friends over to watch the play-off games, and he picked up a bunch of traditional game-day snacks like chips, cookies, and sodas at the market. I'm happy to tell you, it was not a problem for me. I repeat, NOT A PROBLEM, and parties have always been a problem. Even though the 49ers aren't going to the Superbowl, I feel triumphant! I did not eat a cookie, or a chip, or take a sip of soda. And even better, I didn't want to. I honestly think it was the first time I've been at a party in which I didn't snack the entire time, and then feel guilty and gross afterward. You can read some of Caitlin's tips for surviving parties under the Party Tips category.

I believe this new super power is entirely due to the food plan Caitlin put me on. I've been following her suggestion of the eating whole, unprocessed foods that consist of mostly meats and vegetables with restrictions on grains, dairy, and sugar. So yes to steak, no to pasta. I did struggle a bit at first, but with Caitlin's support and suggestions, like l-glutamine powder for sugar cravings, I got through the first week with just a day or two of feeling a bit run down. By mid-week last week, I started to understand that I wasn't missing pasta, rice, or bread, I was missing the feeling I get when I eat them, which is a kind of warm, relaxing feeling. The problem is that now I know WHY I feel that way with my blood sugar spiking and feel-good chemicals going to my head. It's also a beast that needs to be fed continuously.

Eating mainly meat, vegetables, and fat feels nothing like eating low-fat with whole grains. A few changes I've noticed are: my hunger has changed, (it feels less intense and nauseating) my cravings are way down, and I feel more in control when junk food is around. For example, back to the game day snacks, we picked them up on Saturday, and they sat in the apartment all night. Just me, the cookies, and my sweet tooth. In the past, double fudge cookies and salt & pepper chips would be impossible to get out of my mind and I would have broken down and eaten something. Not half the bag or box, but a few cookies, a small dish of chips and I'd feel proud of my restraint because I didn't eat more. Saturday night, the only thing I thought about those snacks was how I had no interest in them! Hand on my heart, I didn't have a single sensation to have "just one," and it felt amazing to not struggle with it.

The other amazing thing is that this is the first eating plan I've been on where someone is telling me to "eat more!" I have never been a woman (or girl) who needed to be told to eat more! I've always been the one who gets "tsk, tsk, should you really be eating that?" so when Caitlin told me to "eat more, especially good fat," I was pleasantly surprised.

And while I'm on amazing things, the workouts with Caitlin are going great! I am learning a 30 minute strength/cardio routine that can be done 3-4 days a week. Combined with the all the walking and hill climbing I do around Nob Hill, this workout is perfect to strengthen my major muscle groups and make my body feel really good.

These realizations have gotten me even more excited for this journey. I always knew I wasn't really setting myself up for success with the choices I was making, but I had no idea that things I thought were healthy for me were actually contributing to my ongoing cravings and sugar addiction, and even driving me to eat more. I'm starting this week hopeful that this will really work for me, and that is quieting the voice of doubt that tells me I will never conquer my dysfunctional relationship with food.

And on a final note, I can tell you that the proof is in not only how easy it was to say no to cookies, but in how my body has already change. The bloat in my stomach is gone, which is great because now I can see all the fat I'm going to blast. ;-) But seriously, it's been 3 weeks and my clothes are loser all over my body and my back has stopped aching, both due to reduced inflammation in my body. Now is when the real excitement begins.

Next week, I'll talk about my cooking and shopping experiences on a low carb paleo diet, and my mini and long term goals that keep me motivated throughout this journey.

Caitlin's Comments: I am so proud of Christine! The first week is always the toughest but now I think she has come out on the other side! She really listens to my suggestions and puts them into practice. If she sticks with this she will be back in her old clothes and feeling her best. We will continue to refine her diet and find ways to pack in more nutrient density. We will also look for ways she can make her kitchen and home more green and weight loss friendly. We will look at ways to reduce stress and improve her sleep over the coming weeks.

Savor each morsel!

Will Eating Special K for Two Weeks Make You Skinny?

2012-01-23T11:13:00.000-08:00

I love cereal! I would say it is one of my favorite foods. I tried a million times to eat "healthier "versions but my addiction raged on. I used to buy All Bran and eat it by the box full. I ate it until my stomach hurt and then I went back for another bowl an hour later. I figured out my Weight Watcher points precisely so I could fit in as many bowls as possible. This went on for years. I ate special K too, when they came out with a higher fiber version which was more WW points friendly. I would still be hungry every two or three hours. When the concept of 5 meals a day came on the scene I was thrilled I could eat cereal even more times per day and I was being healthy!

6 Pounds in 2 weeks?!

Does the idea that you should eat every two or three hours to keep blood sugar stable make sense? No, the real question is, why is your blood sugar rising and falling so much? The answers lies in what you are eating.

Cereal is a food that makes your blood sugar rapidly rise and fall, so we should try eating food that do not cause blood sugar swings in the first place. Every time your blood sugar shoots up it is signaling insulin to store fat. This cereal is advertised as a way to not blow your whole day of healthy eating by using this as a late night snack, but for most of us, that is not true. First of all, I have never seen anyone who can eat just one small serving of this kind of sugary cereal. Second, a bowl of this will probably wake you up in the middle of the night because your blood sugar will be crashing, and in the morning, you will drag yourself out of bed needing coffee and craving more sugary cereal, donuts, bread or bagels to get your day started. Does this cycle sound familiar?

Yes I love sugar, baked goods, and cereal too but I don't like feeling like a junkie. I got off the roller coaster two years ago and I am so happy to be out of blood sugar jail. Here are some more reasons why cereal is not going to make you skinny or healthy.

Sugar:

Special K has two types of added sugar- brown rice syrup and regular sugar. Sugar is the third ingredient. It also has 9 grams of sugar in 3/4 of a cup which is about two teaspoons of sugar. Do you really think you can just eat one serving? A 12 oz. Coke has ten teaspoons of sugar to give you a comparison. Does it seem like a good idea to start or end your day with a bunch of sugar?

Healthy Whole Grains:

One serving is 3/4 cup Special K has 25 grams carbohydrate which the body quickly breaks down into 5 tsp of sugar. Just one teaspoon of sugar can put our blood sugar in the range of being pre-diabetic. Read more about this from Dr. Micheal Eades. But they are healthy whole grains you say? Not according to Dr. William Davis renowned cardiologist, former diabetic and author of Wheatbelly. Wheat actually increases your appetite for carbs by 400 calories a day. Wheat spikes insulin and blood sugar over and over eventually resulting in diabetes. Eating just two pieces of bread or 3/4 cup of wheat cereal per day also increases belly fat because it increases blood triglycerides which exacerbates insulin resistance.

Common Allergens:

Wheat and Soy in Special K are two of the most common allergenic foods. Add milk and you have three of the most common food sensitivities. An elimination diet can help determine which foods are problematic for each person. Gluten is usually the most problematic in my experience. If people remove gluten from the diet they almost always lose weight and feel less bloating. For a great chart on figuring out where gluten is hidden See this PDF from Balanced Bites.

Trans Fats:

Special K has Partially Hydrogenated Palm Kernel Oil which is highly processed, bleached and deodorized. Trans fats have been linked to cancer and heart disease in many studies and have been banned even at McDonald's. Trans fats were developed during the early 1900's because there were shortages of butter and a lack of refrigeration. Margarine and Crisco were made from waste products of soy and cottonseed oil. It is no coincidence that obesity and diabetes have skyrocketed since the invention of these fake fats. Trans fats have shown in studies to cause liver damage and increase abdominal fat when compared to naturally occurring fats from animals like butter or lard.

Not Organic:

Special K is not organic so that means you are getting a bowl full of pesticides which increase fat storage hormones. Pesticides are also are linked with cognitive decline, cancer, and birth defects and no one really knows the long term risks of lifelong pesticide ingestion.

Soy:

Special K has soy lecithin which is a waste product from the processing of soy. Non-organic Soy is also genetically modified which has never been proven safe. Soy has many other health damaging effects such as gut irritation, thyroid disruption, and stimulating fat storage hormones.

Grains cause Inflammation and Weight Gain

Grains also have been shown to cause autoimmune diseases by inflaming the gut lining and letting undigested food particles into the bloodstream. The body then attacks itself because these undigested food particles mimic our own tissues in the case of Rheumatoid Arthritis or Hashimoto's Thyroditis. For more about leaky gut and autoimmunity read this article from Robb Wolf and Tim Ferris. Also when our gut is inflamed from eating grains that adds to the cycle of insulin resistance and diabetes.

Fake Vitamins

The synthetic vitamins and minerals added to cereals can damage you health because they can create new compounds and unintended imbalances. Vitamins and minerals found in whole foods include essential co-factors required for absorption. Weight loss and nutrient deficiencies are intricately linked because without vitamins and minerals the body will not have energy for detoxification or to create energy to exercise. Synthetic B-6 added to Special K is important for hormone balance and muscle synthesis but it is absorbed at much higher rate when eaten in naturally occurring foods like tuna, turkey and chicken. Folate found in leafy greens and liver cannot be compared to synthetic Folic Acid because it does not convert well in humans and cannot be absorbed by babies in the womb. You can read more about this from Chris Kresser. Also nutrient deficiencies create cravings for sugar and carbs so if you are lacking vitamins and minerals you may not be able to control your appetite.

Things to Remember:

If you want to lose weight lose the cereal and wheat in your diet. You will be less hungry and more able to make smart choices. Eat protein and fat for breakfast such as pastured bacon and eggs or dinner leftovers. Your blood sugar, mood, and waistline will all be in sync and you will be wearing your skinny jeans again! Need some good recipes for breakfast check Food Lovers Primal-Palate or Balanced Bites

Sources:

1. Wheatbelly By Dr William Davis

2. Chris Kresser

3. Nutritiondata.self.com

4. Whfoods.com

Savor each morsel!

Follow My New Client's Weight Loss Journey

2012-01-16T08:38:00.000-08:00

We are kicking-off a new series on following the progress of one of my new clients, Christine.

Follow Christine's Post Baby Weight Loss Journey

Christine is a 40-year-old mother with one child. She has had higher than average weight most of her life, and since having a baby has seen her weight creeping up and up. We'll be working together over the next 12 months with my holistic, whole foods nutrition and exercise program to help her lose weight, improve her nutritional intake, learn to prepare healthy food for herself and her family, and develop a workout routine. You can follow Christine's journey here on Grass Fed Girl through weekly blog posts about her experience with recipes and training tips from me to inspire others out there looking for motivation.

Week One: Getting with the Program and Overcoming Resistance

All last week I was so excited that I found a great trainer and nutritionist to work with, and walking home from my first meeting with Caitlin, I felt like I was walking on air. The promise of working with her filled my head with visions of a fitter, healthier me. Reading Caitlin's blog got me pumped to kick off 2012 with a health overhaul; her philosophy of whole, healthy foods and moderate exercise really appeals to me. I want to lose 50 lbs in 2012, and Caitlin is going to help me do it.

Last year, one of her clients lost 50 lbs using Caitlin's methods and this year it's going to be me.

2011 Success Story, Marie

After meeting on Thursday night, I received my first email from Caitlin Friday morning, reminding me to start journaling my food and to eat protein for breakfast. Great! First advantage of working with a real person: email reminders from a live person who I'm accountable to!

When I sat down to journal my food, this huge wave of anxiety came over me. I had not shopped for "the right foods" and we had a busy family weekend ahead that included a date night with my husband, and burgers, fries, and ice cream we promised my 4-year old. This was not how I wanted to start off. I had visions of perfection in my head that I was not living up to. I did journal over the weekend as I had promised, but it caused me a great deal of anxiety. I felt like I was documenting failure. Caitlin will see how badly I eat sometimes; maybe she will think I'm not committed or that I'm a lost cause. By Sunday I realized that I wasn't afraid to show Caitlin my food journal, I was afraid of seeing it myself. I couldn't face the truth that I eat things I know are bad for me and my family and I make choices that don't serve me well or move me towards my goals, even if I have a trainer and nutritionist.

I remembered a quote I recently read by Martha Beck:

"The thing you're most ashamed of is attached to a thought in your head that says, basically, 'You are bad.' ... That is the strongest lie that is in your way."

Losing weight and keeping it off has been one thing I have never been able to do. I was on my first diet as a toddler and to this point in my life, I've never been what society or weight charts consider a "normal" weight. What I'm facing is a lifetime of weight loss failures and feelings that I can't face is another failure. What I thought was anxiety about journaling was really about fear of failing. And potentially failing publicly.

When I looked at it from another angle, I realized that I wasn't facing failure, I was facing the truth and my choices, and that is empowering. Since I'm the only person I can truly count on to show up for me, I've decided I won't retreat at the first sign of struggle or hide in the comfort of fear of failure. I'm going to show up and do my best everyday, and know that sometimes I will fall short, but at least I'm trying.

My food journal is up to date and Caitlin has already emailed me some food recommendations to help me feel full and energized. That is one of the many benefits of journaling: personalized advice from Caitlin!

Always Sick and Tired? Why You Need Zinc ( Plus Oyster Cioppino Recipe)

2012-01-15T11:40:00.000-08:00

Zinc is an essential mineral for good health and proper immune function. Proper levels of zinc are important for regulating cellular function because zinc tells the cells what to do. Zinc is involved in over 200 enzymatic processes and is a powerful antioxidant.

Possible Symptoms of Low Zinc:

Blood sugar swings

Carbohydrate cravings

Slow metabolic rate

Low thyroid functioning

Diabetes

Lack of lean muscle growth/maintenance

Depression

Lowered Sense of smell

Lowered Sense of taste

Decreased vision

Low sperm count/male infertility

Prostate enlargement (estimated 50-60%of all men)

Acne (more zinc is needed in puberty)

Prone to colds and flu’s

Wounds that heal slowly

How much zinc do we need? 12-15 mg is the RDA for adults and that is easily obtained from eating animal protein at each meal.

Foods Highest in Zinc:

Serving size Amount of Zinc

3 oz Wild Oysters 148 mg

4 oz beef liver 13 mg

4 oz Grass fed lamb 5 mg

4 oz Grass fed beef 7 mg

4 oz Wild Scallops 3 mg

4 oz Venison 10 mg

4 oz Crab 4 mg

It is possible to get some zinc from green vegetables, mushrooms, and pumpkin/ sesame seeds but animal foods are the richest sources.

I was born in Wilmington, NC and I have grown up loving seafood. My dad fed me shrimp and oysters whenever we visited our coastal relatives and those foods always brings back warm memories for me. Sometimes my dad comes to visit me in SF and we have a great time eating our way around the bay. We had this Cioppino at Phil's Fish Market in Moss Beach, CA when he visited me from Nashville in spring 2011. It is a wonderful place full of fresh caught, wild, local fish. They have a huge outdoor patio where you can dine with the locals and smell the sea air. You can also buy some fresh seafood to take home. If you are driving down the coast I highly recomend stopping at this place. You can watch Bobby Flay taking on Phil in a Cioppino throwdown here.

Get your daily dose of Zinc from Cioppio

Below is my attempt to re-create this great Cioppino adding oysters.

Oyster Cioppino

Ingredients:
3 cloves minced garlic

Sea salt

pepper

1 red pepper

1 green pepper

2 shallots

1/2 lb wild white fish

1 lb wild shrimp

12 wild oysters

1 dungeoness crab cleaned

(you can use any seafood you have or prefer)

1 tsp thyme

2 bay leaves

handful chopped fresh chopped basil

2 tbsp fresh parsley for topping

1 lemon squeezed

5 roma organic tomatoes diced

2 Tbsp ghee

2 cups shrimp broth (see below)

Raw Parmesan cheese to taste as topping if desired

Directions:

Saute the shallots, garlic, peppers in ghee on medium. When they have been cooked through, add tomatoes. Cook them down for about 5 minutes then add spices. Save some fresh herbs for the end. Add 2 cups of broth when the tomatoes have cooked down some. Let the sauce simmer for about 10 minutes for the flavors to meld. When you are almost ready to serve add the seafood for two or three minutes until done (pink is gone from shrimp).Make sure the seafood is not too watery when you add it. Pour the lemon juice over each dish when you serve. Add more lemon if needed and top with fresh herbs. Don't forget to remove bay leaves. Some people enjoy raw unpasteurized Parmesan on top if tolerated. Serves 4 people.

For the broth: Boil some shrimp shells for a 10 min then drain off the liquid and keep to the side.

Sources:

1. http://whfoods.org/genpage.php?tname=nutrient&dbid=115

2. Murray, Micheal. Dr. (2005). Healing Foods. New York: Atria Books.

Savor each morsel!

8 Reasons Beans Are Not A Health Food (with Baba Ganoush Recipe)

2012-01-13T13:18:00.000-08:00

I grew up eating black beans and brown rice at least once a week and I was taught this was the height of health food. People in my immediate family believed that authors like John Robbins and Jane Brody were the pinnacle of nutritional know how. I ate a ton of beans all my life thinking they were full of protein and vitamins but then I learned the connection between my autoimmune disease, gut irritation and beans. I had a great nutritionist in 2009 who followed traditional food principles and she told me to make my diet mostly humane meat, wild fish and organic veggies. My health and appetite control have improved greatly since I removed beans from my meals. I really do not miss them because now I have plenty of healthy fats and pastured meats in my diet, which taste a lot better than bland beans.

Do beans improve your health?

1. Before the agricultural revolution 10,000 years ago people had no beans or grains in their diets. Adding pulses and cereals have lead to people having more cavities, lowered bone density and shorter stature. It takes between 40,000-100,000 years for humans genes to adapt to a major change in the type of food we eat. We have not yet adapted to our diets shifting from mostly meat to predominantly agricultural products.

2. Ancient Hunter-Gathers who did not eat beans had triple the intake of Vitamin C, Vitamin E, Magnesium, Fiber, Potassium, Calcium, and Zinc compared with modern day Americans.

3. Historically hundreds of generations of native cultures have never followed a vegetarian diets by choice.

4. Complex carbohydrates like beans are made up of 60% starch which must break down into sugar to be absorbed by the body. Our modern diets are higher in carbohydrates than any other period in human history. Carbohydrates in beans can be appetite stimulants causing us to overeat.

5. Phytic acid found in legumes (and grains) can block mineral absorption which contributes to Osteoporosis. Also a diet high in beans and grains is linked with malnutrition, degenerative disease, birth defects, and iron deficiency anemia becasue of the phytic acid.

7. Phytic acid also inhibits three enzymes that we need to digest our food, including trypsin and pepsin for the breakdown of proteins and amylase for the digestion of starch into sugar. Without adequate protein absorption detoxification and muscle growth will be impaired.

7. Beans are seeds of plants important for their germination and survival. Beans contain lectins which can cause considerable intestinal upset and inflammation to those who eat the seeds because the plant is trying to protect it self from being ingested.

8. Metabolism can be reduced by a diet high in phytates from beans and grains because the body tries to use as little minerals as possible. The body turns down it's ability to grow, reproduce and maintain because it is preparing to be starved of minerals from a nutrient deficient diet. High phytate diets can especially affect young children who need lots of minerals for growing bones and teeth.

Some of the hard to digest lectins and phytates can be reduced when beans are soaked and sprouted for several days but I find that most people do not want to take the time to properly prepare legumes. Nuts and seeds can also have lectins and phytates so it is better to soak them over night and limit consumption. Also since most people I come across are looking to lose weight eating a food that is mostly starch seems counter productive to slimming down. People always ask me about easy snack and party foods to make. I love this mediteranean dip because it is so tasty and full of nutrition. I made this great Baba Ganoush recipe for my birthday party recently and it is sure to satisfy any bean craving.

This Baba Ganoush will help you forget about Hummus

Ingredients:

2 large organic eggplants

3 cloves minced garlic

2 Tbsp organic tahini

Sea salt to taste

Pepper to taste

1 large lemon juiced

1 tsp cumin

Directions:

Bake 2 large eggplants for 20 minutes on 350. Poke with a fork, when they are soft, remove from the oven. Let them cool off. Cut off the top of eggplants and put them into the food processor. Add mined garlic to salt, pepper cumin, lemon juice to food processor. Pulse it a few times until all mixed up. Serve it with your choice of carrots, cucumbers, celery, endive and red peppers for dipping.

Sources:
1.Wapf.org
2. Gedgaudas, N. (2011). Primal body, primal mind. Rochester: Healing Arts Press.
3. Wolf, Robb. (2010). The Paleo Solution. Auberry, CA:Victory Belt Publishing.

Exercise Less- Lose More- 7 Simple Tips

2012-01-08T21:38:00.000-08:00

I have had so many clients who come to me and say that they workout for an hour a day on the treadmill or elliptical and never lose weight. I have heard from so many clients who gained weight during marathon training. Surprise, surprise most people do not realize exercise can be a major stressor on the body. The autonomic nervous system does not know the difference between a traffic ticket, a poor night of sleep, or a hard stair climber workout. When over stressed the body will divert its efforts away from digestion, fat burning, muscle growth, sexual function, reproduction, and immunity to colds and flu's. The sympathetic nervous system, activated by stress, will take over putting all energy towards survival and escaping the perceived tiger.
The standard American diet plus a lack of sleep, a non stop to-do list with excessive cardio will make the perfect storm for hormone havoc and weight loss resistance. If you want to lose weight start by slowing down and losing self-punishment mentality. When the body is under stress it senses scarcity/famine so the last thing it will do is release its precious protective fat. You have to show your body that it is safe so it does not need to shroud it self in layers of paunch . For the body to receive and understand these messages it is important to eat a proper diet and exercise in a smart and manageable way.

1. Exercise Less:
Experts recommend doing 20 minutes of intense exercise 2-3 days a week.
That means doing some sprints outside or on the treadmill by running as fast as you can for 30 seconds and then walking for one to two minutes, and repeat. For a more detailed description see this video. This fires up your metabolism by releasing human growth hormone which burns fat and prevents aging. Would you rather look like a sprinter or a marathon runner?

Do what a sprinter does to look like one- quick bursts of high intensity!

2. Do body weight exercises:
You don't have a gym membership or fancy equipment? Look into a mirror, you have a gym right in front of you. Try some push-ups, jumping jacks, pull ups, planks, squats, lunges. The possibilities are endless. You can jump rope, climb stairs or do burpees. We all get into a "paralysis of analysis" where we think we have to have perfect gym clothes or certain special machines so we just continue to sit on the couch. You do not need special stuff, just do some exercises using your own perfectly designed free machine.

3. Slow Down and Breathe:
Incorporate a yoga, stretching or meditation day at least 10 minutes per day. It is good to do some slow stretching/ mediation/deep breathing everyday. This activates your sympathetic nervous system encouraging hormone balance and weight loss. Deep breathing provides energy for your cells and will increase your mental clarity.

Hike out in nature to reconnect and revitalize!

4. Walk:

Spend some time just walking slow outside getting some sun for optimal Vitamin D. When I lost 80 lbs back in 2001 I just walked around my parents neighborhood for 30 minutes a day. It is not rocket science folks, consistency is the key. It was not until many years later that I became a trainer and learned a million different ways to work out. Do not over think it, just get out and do something to get your blood pumping which will stimulate your detoxification systems aiding in weight loss. Paul Chek recommends a walking mediation where you just get out by yourself away from all the phones and people, and noise. He advises us to get out into nature and reconnect with the ground, even walking barefoot will improve life force. Try to inhale for 4 steps, hold it for one step then exhale for 4 steps. This will become more natural as you practice.

5. Focus on Large Muscle Groups:
When you are at the gym don't spend 30 minutes doing bicep curls. Use your time wisely by focusing on your major muscles groups that recruit as much mitochondria(the energy factory of the cells) as possible. Spend your time doing squats, dead lifts, dips, and pull ups, push ups and shoulder presses, and rows because these exercise recruit small and large muscle groups at the same time. These exercises mimic movements that we actually do in real life such as hauling groceries, climbing stairs, putting away boxes in the attic, pulling weeds, picking up kids, chopping wood, or climbing a ladder. Avoid exercises like the seated adductor machine, it is not a good use of your muscles or time.

6 Crunches are so 90's:
There has been groundbreaking research that crunches are terrible for your spinal health. Planks are much more beneficial for fast and effective core conditioning. Planks also recruit all the muscles that support the spine for avoiding injury according to a video here by expert Dr. Stuart Mcgill.

7. Do Something New:
Your body adapts very quickly to stimulus. If you are doing the same routine every time your results will be limited. If you run the same pace or course several times a week it is unlikely to produce the change you are hoping for. Try adding heavier weights or increasing functionality such as standing on one leg or a bosu ball. Take a new type of class that will use new skills. It is important to incorporate different planes of motion such as twisting or moving side to side. This will build coordination and balance which is important for staying young and sharp.

Create a Program for Success: I would spend two day doing weight training, and two days doing short sprints. Then on your other days focus on slow walking, yoga, and stretching. Work on trying to get some meditation and deep breathing in everyday. If you need help creating a program give me a call.

Savor each morsel!

8 Reasons to Eat Liver (and Primal Duck Pate Recipe)

2012-01-03T22:19:00.000-08:00

Epic 2 lb Pate I made for my birthday party. It was a huge hit!

Organ meats have been prized for millions of years by native cultures because they are rich in vitamins and minerals. These tribes also knew the importance offal for fertility and childbearing. I did not grow up eating liver or organ meats but I am trying to have them on a more regular basis as part of a nutrient rich diet. Liver is very affordable when compared with fancy muscle meats so if you are creative you can have more of this super food which will energize and reinvigorate you.
1.Vitamin A: Just 3.5 oz of liver provides nearly 200% of the daily value of Vitamin A, which is important for healthy skin as well as proper thyroid and immune function. It is vital for growth, development and healthy eyesight. It is important to get animal food sources of vitamin A because the most people cannot convert Beta-carotene to usable vitamin A. It is also important to note that fat is required for the body to synthesize Vitamin A.

2. Liver supplies DHA important for brain and nervous system health.

3. Riboflavin: Just under 1/2 cup of liver provides 100% of the daily value of Riboflavin (B-2), which is important for high energy production and healthy mucous membranes.

4. Folate- 3.5 oz of liver has nearly 147% of folate, which is important for a healthy pregnancy, proper fetal development and proper reproductive function. Folate is also crucial in preventing anemia, gingivitis, digestive system disorders.

5. B-12 (cobalamin) 3.5 oz provides 200% of this anemia-preventing vitamin that is synergistic with folate. It also helps prevent Alzheimer’s type symptoms common in the elderly. This vitamin is only found in animal foods.

6. B-3 (Niacin) Liver is rich in Niacin which is made from tryptophan and important for preventing dementia, dermatitis, and has been shown to be helpful for arthritis. Niacin also keeps the mucosal lining of the intestinal tract healthy preventing diarrhea.

7. B-5 (Pantothenic Acid) is vital for processing fats and carbohydrates as well as lowering triglycerides. It is important for proper adrenal function and is considered an anti-stress vitamin. About a 1/2 cup of liver gives 71% of the RDA of B-5.

8. Minerals: Liver is also rich in vital minerals such as Selenium which is a powerful antioxidant. Rich in Iron, liver is important for proper lung function and is commonly deficient among Americans. Copper, which is important for healthy blood, strong bones, and wound healing. Phosphorus supports healthy teeth/ bones and increases calcium absorption. Commonly low in the elderly, Zinc is crucial for a good sense of smell and male sexual health.

Don't Like Liver ? Liver is nature's multi-vitamin so If you do not like liver there are many ways to get it in. You can chop it up into ground beef, put it into a stew/soup or dice into spaghetti sauce. You can also freeze it for a month then slice it into slivers and swallow like a pill. Read more about the benefits of liver from Chris Kresser here. Always use pastured and organic poultry or grass fed beef liver.

Where to buy good liver?
Us Wellness Meats has some wonderful beef liver and bison liver. You can check Eat Wild to find a local farm near you. One of my favorite places to buy liver in San Francisco are The Fatted Calf on Gough and Fell in Hayes Valley. Also Marin Sun Farms has local grass fed beef liver and Pastured chicken liver. Both of these butchers have stalls at the Ferry Building on Saturday mornings.

Who needs crackers!?!

Ingredients:
1/4 cup and 1Tbsp grass fed butter Ingredients:
1 lb organic and pastured duck liver
2 shallots sliced
4 cloves sliced garlic
2 tsp thyme
1 tsp crushed bay leaves
1 Tbsp dried rosemary
2 tsp dry mustard powder
2 Tbsp organic raw apple cider vinegar
Sea salt to taste
Fresh ground pepper to taste
Fresh parsley
Fresh raw veggies for dipping

Directions:
Saute the shallots, garlic, salt and pepper in one tbsp of fat for 3- 5 minutes on medium. Then add the duck liver (make sure to drain off any liquid). Saute 5- 7 more minutes, then add herbs/spices and vinegar. Let the vinegar cook off. Add to the food processor. Immediately add the fat slowly in chunks. You need the heat from the livers to melt the fat. Pulse the food processor several times until the desired consistency is reached. Add to glass storage container and chill for two hours. Sometimes I eat this warm because I can't wait. It is up to you. If you can not eat dairy just substitute the butter for pastured poultry fat or bacon fat. I serve it with endive leaves, carrots, red pepper slices, or cucumber rounds. Top pate with parsley or chives and serve. For a great chicken liver recipe check Balanced Bites here.

Sources:
1. Gedgaudas, N. (2011). Primal body, primal mind. Rochester: Healing Arts Press.
2. Murray, Micheal. Dr. (2005). Healing Foods. New York: Atria Books.
3. http://nutritiondata.self.com/facts/poultry-products/666/2

Savor each morsel!

14 Ways to Overcome Your Sugar Addiction in 2012

2011-12-31T14:52:00.000-08:00

One bite and it's on!

(I stopped eating sugar and you can too! Read more about my story)

Eat quality meat and eggs from pastured or grass fed animals at each meal to control blood sugar
Eat wild fish 3 times a week for omega-3's
Eat good fat at every meal from coconut oil, grass fed butter, ghee, red palm oil, olive oil for balanced hormones
Drink 64 oz of pure water daily for proper cellular function
Eat 4 cups of colorful vegetables daily to detox
Clean out your cupboards of tempting snacks and treats
Don't buy sugar filled products
Associate with other people who do not eat sugar for support (such as OA, FA, Meetup or on Facebook)
Do some exercise like walking, circuit training, sprinting, intervals 3 days a week
Practice deep breathing or slow stretching everyday
Find your burning reason to do this and keep it posted on the fridge
Get 8 hours of sleep from 10:30 pm to 6:30 am every night
Work with a qualified health care practitioner to help choose sugar detox supplements
Find excellent resources that will help you along the way such as the 21 Day Sugar Detox e-book

A simple how to guide

Jan 28 from 11 am to 1 pm at 2435 Polk St # 8 San Francisco, CA, 94109 Click here to Register and for more info (Limit 20 people). This 2 hour class and uses the 21 Days Sugar Detox as the manual. Please bring it to class with you.

10 More Reasons to Ditch Sugar

1. Sugar is a drug because it depletes life force, vitamins and minerals from the body.

2. Sugar disrupts digestion, metabolism, and elimination.

3. Sugar starves cells of oxygen and they die off, causing a disease cascade

4. The body uses calcium from bones and teeth to buffer the acidic effect too much sugar intake.

5. When the liver is full of stored sugar it sends the excess into the blood stream causing fatty acids to be stored as body fat and back into the organs. Eventually these fatty deposits cause organs to degenerate.

6. High blood pressure results from excess sugar ingestion because fatty acids slow down vital organ functioning.

7. Sugar is a major stressor on the body because it stimulates the sympathetic nervous system meaning the body is always in fight or flight mode. We want the body is in para-sympathetic mode to repair for preventing aging and disease.

8. The adrenal glands are over taxed by a sugar laden diet causing an over production of cortisol which leads to hormonal imbalance, depression, allergies, addictions and behavior problems like ADD/ ADHD.

9. The more sugar we eat the more we crave and it takes the place of nutrient dense foods we were designed to consume.

10. A diet full of processed foods and sugar allows overgrowth of yeasts, fungi, and candida, all organisms that thrive on sugar and increase cravings.

Sources: Chek, Paul (2004). Eat Move and Be Healthy. San Diego: Chek Institute.

Savor each morsel!

8 Reasons to Shun Sugar

2011-12-27T17:19:00.000-08:00

Don't underestimate the white stuff!

As I have been addicted to sugar and carbs most of my life, I have to be very careful not overdo it with these foods. I sometimes eat a bit of raw, dark chocolate on special occasions such as birthdays or holidays, although I’m fighting the impulse to eat the whole bar. Then, I want chocolate again the next day at the same time. It was only when I started on a higher fat/ lower carbohydrate diet that I began to feel relief from my constant sugar cravings.

Adopting a diet of traditional fats, organic veggies, and sustainable meats not only helps to control weight and avoid the mid-afternoon blahs; it can help us to avoid many of the modern diseases that many people currently suffer from.

I have not eaten sugar on a regular basis for almost three years. Not eating sugar helps to maintain my appetite and improve my mood.

If you need help getting off sugar I strongly recommend that you follow a plan such as the 21 Day Sugar Detox Starting Jan 2,2012.

Here are some startling sugar facts according to renowned holistic nutritionist Nora Gedgaudas, author of the popular book, Primal Body, Primal Mind

• In 1850 sugar consumption was just 20 lbs per person per year; in 2007 the average person ate 160 lbs per person per year

• The average person in the USA eats 6 oz or 1/3 lb of sugar per day

• High Fructose Corn Syrup (HFCS) is the #1 source of calories in the American diet

• Increases in chronic disease, including cancer, diabetes, obesity, and heart disease directly correlate with HFCS hitting the market in the 1970's

• The average American eats 4,000 lbs of sugar in a lifetime-imagine a dump truck full!

• Ninety cents of every dollar is spent on processed food full of HFCS

• High Fructose Corn Syrup is metabolized into fat faster than other sugars

• HFCS has significant traces of the neurotoxin mercury

Did You Know That…

1. Acne

Eating a diet high in sugar can disrupt the balance of estrogen and testosterone. People need the right balance of these hormones to keep inflammation in the oil glands under control. A low fat, high carb diet stimulates insulin which increases androgen production which in turn increases oil gland secretions causing more breakouts--and not just in puberty.

2. Asthma

Eating a diet high in carbohydrates produces excess ecosonoids, which stimulate smooth muscle of the lung tissue. When the diet is high in carbohydrates and sugar, more insulin is produced, disrupting the ecosoinoid balance and causing smooth muscle to contract, triggering asthma. Eating sugar causes the lungs to work harder to get rid of the carbon dioxide produced by carbohydrates because these foods have a higher respiratory quotient than fats and proteins.

3. Irritable Bowel Syndrome (IBS)

Gas, constipation, bloating or diarrhea are all symptoms of Irritable Bowel Syndrome. Generally, carbohydrates should be broken down into simple sugars in the small intestine but if eaten in excess the sugars will pass into the large intestine. There they will be broken down by the bacteria causing uncomfortable gas. Bloating and loose stool can also occur because the body extracts water from the bloodstream into the colon to respond to the excess sugars. Essential B vitamins can also be malabsorbed due to an inflamed intestinal lining caused by eating too many processed carbohydrates. B vitamins help to prevent anemia, depression, dry skin, low metabolism, and joint aches.

4. Accelerated Aging

Vitamin/ mineral depletions and metabolic damage result from eating a diet high in sugar, which causes us to prematurely age. Sugars such as fructose, sucrose, maltose, corn syrup, and maltodextrin can cause accelerated cell aging. Alcohol, a sugar that is derived from fruit or grains, has similar consequences of vitamin depletions, insulin resistance and wrinkles.

Another process that occurs witha diet high in sugar is called Advanced Glycation End Products or AGEs, which can accelerate aging and mental decline. Glycation occurs when sugars from the diet bind to proteins or fats and cause them to oxidize, which contributes to inflammation in the body. Elevated insulin and blood sugar levels, which are very common today, also accelerate age related conditions such as Alzheimer's and dementia.

5. PMS

Excessive sugar intake can exacerbate hormone imbalances such as the drop in estrogen that occurs right before the menstrual cycle, resulting in increased carb cravings. When a woman eats more protein and fat the body maintains appropriate hormone levels, making sugar easier to resist.

6. Cancer:

Cancer is abnormal, uncontrolled cell growth which causes DNA damage. After heart disease, cancer is the number two killer in the U.S.. There are numerous studies linking alcohol and sugar consumption with cancer. Thin people who eat low-fat high carb diets get cancer just as much as people who are overweight. Eating a high carbohydrate diet over time elevates insulin levels causing imbalanced hormones, excessive body fat, and rapid cell growth which all set the stage for cancer.

7. Type 2 Diabetes

Diabetes is an inflammatory disease of excess insulin caused from eating too many carbohydrates. Excess carbohydrates from sugar and starches cause insulin resistance and hormonal imbalance. A diet high in sugar causes insulin spikes that signal the body to store fat, making it very hard to lose weight. The body is not designed to deal with the amount of carbohydrates eaten today. Excess insulin and glucose from a high carb diet can cause nerve damage.

Surges of insulin cause a stress response called the “fight or flight” mechanism, which depletes magnesium, and can lead to high blood pressure. Plus, sugar damaged proteins called AGEs can constricted blood vessels, which affect proper hearing, vision, and sexual functioning .

For additional information on blood sugar, see When Your Normal Blood Sugar Isn't Normal.

8. Osteoporosis

Eating a high carbohydrate, low-fat diet causes bone thinning and ostopenia. Sugars from alcohol are particularly bone-depleting. Women who favor carbohydrates over proteins will never develop peak bone mass because there is not enough collagen to form strong bones. Healthy fats from foods like meat and butter are required for sex hormone production, which in turn supports healthy bone formation. Eat foods that are high in essential fats, proteins, and calcium, such as almonds, sardines, wild salmon, and sesame seeds.

My Observations: I see this type of "healthy" eating all the time when I look at food journals- cereal for breakfast with skim milk, toast and jelly, oatmeal and a low-fat yogurt, sandwich with turkey for lunch, and a veggie burger for dinner. Does this type of eating sound familiar? These foods are high in sugar but low in fat and protein. A more nourishing diet would be eggs cooked in butter and 1 cup of blueberries for breakfast, wild salmon, sauteed kale and boiled beets for lunch, and a satisfying dinner of grass fed steak, broccoli and a small sweet potato. These foods are full of essential fats and proteins and lower in carbs and sugar.

A Healthy Dinner: Grass fed burger

Sources:
1. Gedgaudas, N. (2011). Primal body, primal mind. Rochester: Healing Arts Press.
2. Sanfilippo, D. (2010). The 21 day sugar detox. San Francisco: Balancedbites.com
3. Schwarzbein, D. & Deville, N. (1999). The schwarzbein principle: The truth about losing weight, being healthy, and feeling younger. Deerfield Beach: Health Communications, Inc.

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach and Holistic Nutritionist in San Francisco serving the Bay Area and beyond via phone and Skype consultations.

10 Reasons to Eat Your Yolks

2011-12-13T06:09:00.000-08:00

Yolk it up!

It makes me crazy when people eat egg white omelets in an effort to be healthy. I urge you to eat whole eggs often and cook them with grass fed butter or coconut oil. Starting your day with whole eggs will help regulate your blood sugar so you likely eat less throughout the day. Eating eggs anytime of day can assist people in losing weight because eggs are an easy way to get satisfying protein and healthy fats into the diet. Always buy the best eggs you can afford preferably from organic, pastured chickens that do not eat soy. For more info on choosing the best eggs click here.

1. Egg yolks are a good source of the essential mineral chromium which helps to maintain proper blood sugar levels, lower body weight, increase lean body mass, reduce triglycerides and cholesterol. (Murray,2005). Eating just two 2 eggs yolks provides nearly 400 mcg of chromium which is double the suggested amount needed per day. (Murray,1996)

2. Whole eggs are an excellent source of Vitamin K which is vital for strong bones and preventing osteoporosis. (Murray,2005)

3. A whole egg only has 65 calories 5.3 grams of fat, only 1.3 grams is saturated. One egg also has 6 grams of protein.(Murray,2005) Saturated fat is good for you but if you think it isn't maybe this will convince you.

4. A study from the Journal of the American Medical Association found that people who eat four whole eggs per week had lower cholesterol than people who ate just one egg per week. (Murray,2005). Our hormones are made from cholesterol and it is a healing substance. Read more about the powerful benefits of cholesterol here.

5. Eggs yolks are rich in choline which is vital for healthy brain function. Choline has been shown be to be crucial for helping to prevent depression and Alzheimer's.(Murray,1996) Whole Eggs are a good source of Vitamin B-12 and Folate which work together to protect the brain from degeneration and produce healthy red blood cells. (Murray,2005)

6. People who ate eggs rich in choline have 20% lower levels of inflammation than those who do not get enough choline. (whfoods.com,2010)

7. In a study of obese people lasting 8 weeks whole egg eaters lost double the weight of people who ate bagels for breakfast. They also lost 80% more inches and had more reported having more energy. (whfoods.com,2010)

8. Eggs rich in choline are important for heart health because choline regulates homocysteine which in excess can damage blood vessels. (whfoods.com,2010)

9. In another study children who ate eggs everyday for two months improved their LDL particle size which reduces their risk of heart disease. (whfoods.com,2010)

10. Egg yolks are a good source of Vitamin D and selenium both of which can help prevent breast and colon cancer. (Murray,1996)

Sources:

Murray, Michael, N.D. The Encyclopedia of Healing Foods. New York: Altria Books, 2005.
Murray, Michael, N.D. Encyclopedia of Nutritional Supplements. Prima Publishing, 1996.
whfoods.com,2010

Savor each morsel!

10 Reasons I Am Sour on Soy

2011-12-08T15:47:00.000-08:00

Harmless litte soybean?

Soy products have flooded the market since the vegetarian craze of the 1970's. It has been touted as a way to save the earth and our own health. I believed this hype and and dove head first into eating loads of soy when I was on a low fat diet from about 2000-2008. The peak of my soy over consumption was during 2009. I ate a large serving of tofu everyday because I was trying to be a vegetarian to save the animals/earth. I still ate fish but the majority of my meals had a soy products like tofu or veggie burgers. During this time I was running a lot and and training for a half marathon. After a year of this soy-centric diet I started to feel terrible. I wanted to sleep all the time, and along with gaining weight, I had terrible constipation. I went to the doctor and found out my thyroid was out of balance and I had an autoimmune thyroid problem.
I believe this was brought on by a perfect storm of factors such as a soy based diet, gluten consumption, excessive cardio and stress. Over the past two years I have seen many doctors, tried countless supplements, eaten a near perfect diet, and spent thousands of dollars to feel somewhat normal again. I want to share my story with other people who may think that eating a soy based vegetarian diet is the key to performance and longevity. I hope this message reaches other health conscious people before they experience the problems I have had trying to rebuild my health.

1. Soybeans contain anti-nutrients that block the digestive enzyme trypsin and inhibit stomachs ability to digest protein which can lead to amino acid deficiencies and hinder muscle growth.(Wapf,1995)

2. Soybeans are high in phytates which protect the seed from consumption by humans and animals. Present in all nuts and seeds phytic acids block the body from absorbing essential minerals like calcium, magnesium, iron and zinc. In many studies high grain and legume diets have been shown to cause nutrient deficiencies in less developed countries. Processed soy foods can also cause an increased risk of fatty liver.(Wapf,1995)

3. Soy foods contain endocrine disruptors which can inhibit the synthesis of important thyroid hormones including T4 and T3 which can contribute to to low thyroid and autoimmune thyroid conditions. (Wapf,1995)

4. MSG, a neurotoxin that kills brain cells is added to most soy foods during processing to make them taste more palatable(Wapf,1995). Other names for MSG include hydrolyzed vegetable proteins, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate. (Wikepedia,2010)

5. Vitamin D, provided by animal foods and sunlight is needed for preventing cancer and bone health. Our need for Vitamin D increased by the consumption of soy foods(Wapf,1995).Vitamin D deficiency is extremely common among Americans. An optimal Vitamin D Level according to Dr. Mercola is 60 ng/ml.

6. Soy foods do not contain Vitamin A which is vital for fighting infections, bone growth, healthy reproduction, and normal eyesight. This activator vitamin is found in animals foods such as grass fed meat, eggs, butter, fish, and unpasteurized full fat milk. It is the popular belief that adequate Vitamin A can be obtained from carrots or other colorful vegetables. But in reality low thyroid, diabetes, low fat diets, heavy alcohol consumption, diets high in vegetables oils, and being a young child can all hinder the conversion of Beta Carotene's from vegetables into Vitamin A. This means that almost no one is able to convert enough Carotenoids to usable Vitamin A in the body. (Wapf,1995)

7. Soy is not a complete protein because it lacks the essential amino acids cysteine and methionine. Also soy cannot be relied on as a source of B-12, which is vital for a functional nervous system.(Wapf,1995)

8. Soy is a new food and did not appear on the scene until The Chou Dyansty 1143 BC. At that time it was fermented and eaten as a small part of the diet along with rice, fish, meat, and vegetables. Fermented products made from organic soybeans like miso, tempeh and natto in small amounts are safe when eaten with bone broths, sea veggies, and organ meats(Wapf,1995). This is not the way soy foods are usually consumed in the U.S. where people eat highly processed soy milk and Boca burgers.

9. Soy protein isolate used to make baby formula is high in aluminum which can be toxic in high amounts and cause memory problems. Babies need cholesterol (found in mother's milk) to form healthy brains which is absent from soy milk formula. (Wapf,1995)

10. The Omega 3's and Isoflavones in soy that are cancer preventative are altered and destroyed by high heat processing methods to make soy milk and tofu. (Wapf,1995)

Sources: Articles about Soy from the Weston A Price Foundation, Wikepedia, Mark's Daily Apple, Dr. Mercola
Recommended Reading: Whole Soy Story

Savor each morsel!

Avoid Holiday Weight Gain Class 12/10/11 11am

2011-12-04T07:13:00.000-08:00

What You Will Learn:

Learn how to navigate parties without overeating
Understand which diet foods are making you fat
See why you need cholesterol in your diet
Hear about which anti-aging super foods you should add to your routine
Learn how to increase your energy and avoid that 3 pm run for the candy bowl
Tips for getting better sleep
Learn stress management tips that will revitalize your mood
Reprogram your mind and your relationship to food
Shift your limiting beliefs that hold you back from success
Tame your inner rebel
Feel excited and motivated to exercise
Bring your favorite vice with you (e.g., chocolate, potato chips, cookies) everyone will experience results!

When and Where:

12/10/11 11am to 1pm- $20

2435 Polk St #8 (near Union St.)

E-mail caitlintweeks@gmail.com to register

Meet your Teachers:
Caitlin Weeks

I am certified holistic nutritionist specializing in weight loss and women’s health. I graduated from the Nutrition Educator program at Bauman College in 2009. I am also a C.H.E.K. Institute Holistic Lifestyle Coach. I lost 80 lbs and have kept it off for 10 years. Learn more at www.Grassfedgirl.com

Brittany Watkins
Hi, I’m Brittany; I’m the founder of the Skinny Genes Solution. I’m also a weight loss coach. I struggled with food cravings and emotional eating … and a million ineffective diet strategies … for 15 years until I discovered a solution that allowed me to lose weight in months. In conjunction with a behavioral scientist, I developed The Skinny Genes Solution™ to help women look and feel amazing about their bodies and their lives.
I am trained in Energy Psychology, and Emotional Freedom Techniques, certified as a master in NeuroLinguistic Reprogramming, and I’m a certified Energy Coach. My approach to weight loss is to help women uncover the underlying emotional drivers, which cause them to crave certain foods. I teach women how to apply The Skinny Genes Solution to quickly and effortlessly eliminate the cravings and emotional eating. See more at www.brittanywatkins.com

10 Good Reasons to Give Up Gluten

2011-12-03T07:53:00.000-08:00

1. Before 10,000 years ago our main food source was wild animal meat, not grains. Since the birth of agriculture there has been a steady increase in the amount of grains consumed daily. 10,000 years is a very short time when you compare it to the millions of years of human evolution. Over the past 130 years in the western world where chronic disease is very widespread people have consumed a greater percentage of their calories from processed grains and gluten(Chek, 2004,64). Many scientists believe our digestive systems have not adapted to digesting grains. Our hunter gather ancestors were taller, free of cavities, and had low infant mortality rates which indicates a nutritious diet. They also did not have the degenerative conditions we have today such as cancer, diabetes and heart disease. (Wolf,2010,52)

2. All grains contain a phytic acid which inhibits the absorption of calcium, magnesium, iron, copper and zinc. Soaking grains overnight can eliminate some of these issues but most people are not eating bread and pastas that have not been properly prepared. Phytates can also interfere and neutralize our digestive enzymes in the stomach increasing disorders such as heartburn. (Chek, 2004, 64)

3. Whole grains are stripped of nutrients such as vitamin E, zinc, chromium, manganese and iron during processing of bread, pasta and flour. (Chek, 2004,64)

4. Grains contain a proven cancer causing substance called Aflotoxin which is formed by molds that grow when in storage. (Chek, 2004,64)

5. In numerous studies gluten the protein found in wheat, spelt, barley, and rye that is linked to numerous auto-immune diseases such as Hashimoto's Thyroiditis. The molecular structure of gluten so closely resembles the molecular structure of the thyroid gland that the immune system mistakes the thyroid as a foreign invader and the body begins attacking itself. Every time someone eats even one bite of gluten it flares up the immune system and increases the destruction of our own tissues which can cause digestive symptoms, joint pain, skin issues, breathing issues and memory problems. (Kharrazian,2010,29)

6. It is estimated that 35-50% of Americans are gluten intolerant. Approximately 1 out of 10 people have Celiac disease, an autoimmune condition that affects the small intestine. A majority of people with Celiac are unaware because they have no gastrointestinal symptoms. (Kharrazian, 2010,29)

7. Experts believe that 43 percent of Americans are predisposed to Celiac Disease and 81 percent are gluten intolerant. Gluten intolerance and Celiac is very common for people of Northern European origin. It is estimated that 20 percent of Americans have autoimmune diseases. (Kharrazian, 2010, 29-30)

8. Eating gluten over time weakens the digestive system which can start a process called Leaky Gut syndrome where tiny cracks develop in the protective intestinal lining letting undigested food particles into the blood stream. These gluten antigens flare up a protective reaction by the immune system that can lead to allergic, cognitive, physical or emotional food sensitivity reactions. (Kharrazian, 2010, 44)

9. Gluten grains contains compounds called exorphins which are addictive and leave many people in denial about negative impact these grains have on health and digestion. (Gedgaudas, 2011, 33)

10. Eating gluten causes inflammation which shuts down blood flow to the frontal cortex. This part of the brain that help us focus, plan, organize, manage emotions, and use our short term memory. This decreased blood supply to the brain is powerfully linked with depression, anxiety, and ADHD. (Gedgaudas, 2011, 35)

Action Steps: I recommend an elimination diet to take out all grains and gluten for 2-3 weeks and see if your energy, mood and digestion improves. Currently most gluten tests are unreliable and expensive. The normal tests at your doctors office may not tell you about gluten intolerance until there is extreme gut damage. Ditch the gluten for just a few weeks and you will be sold on the benefits. If you need help, give me a call!

Sources: Primal Body Primal Mind, Why Do I Still Have Thyroid Symptoms but My Lab Tests Are Normal, How to Eat Move and Be Healthy, Paleo Soultion

Savor each morsel!

Simple At Home Workout

2011-11-28T20:23:00.000-08:00

Read more about how to do a simple at home workout

Recently I did a guest post on Hartke is Online about a simple at home workout. This popular site is all about traditional foods, raw milk and food politics. Click Here to read the full article.

Savor each morsel!

Easy Recipe for Raw Sauerkraut

2011-11-28T20:11:00.000-08:00

The class in full chop

Recently I attended a raw sauerkraut class at my friend Sarah's house. She is an expert on making raw kraut. I was so surprised at how easy it was. I have since made two yummy batches at home. You don't need any special tools, just a jar and some cabbage. This food is so beneficial and so cheap to make. I hope this post inspires you to make your own kraut.

My friend Sarah Eddison, NC teaching about the benefits of Raw Kraut

Benefits of Raw Sauerkraut:

Boosts the immune systems to fight the common cold and flu
Packed with vitamins and minerals such as calcium, Vitamins K1, C and beta-carotene
Raw sauerkraut can be helpful in reducing risk of some cancers because it has unique phytochemicals called isothiocynates and sulphorane created during fermentation
In a recent study the women who immigrated from Poland Americanized their diets and stopped eating as much of this super food which may have increased their rates of breast cancer
Supports a balance of beneficial bacteria in your gastrointestinal tract
Helps Inhibit pathogenic organisms including E.coli, salmonella and unhealthy overgrowth of candida
Fermentation of sulphur rich kraut creates antioxidants (glutathione and superoxide dismustase) that lower free radicals
Helps to break down hard-to-digest lactose from milk to the more easily digested lactic acid
Fermented foods facilitate the breakdown and assimilation of proteins
It helps neutralize the anti-nutrients found in many foods including the phytic acid in grains
Raw kraut can reduce inflammation associated with many bowel conditions
Probiotics from the cabbage can also help increase transit time and reduce diarrhea symptoms
Can improve symptoms of heartburn and GERD by taking just a tablespoon with meals

Recipe:

Me and my childhood friend Julia with our homemade kraut

Ingredients:

1 head of raw organic cabbage

(keep one large outer leaf on the side)

1 cup of shredded red cabbage

1 tbsp dulse flakes

1 tbsp chopped garlic

1 tbsp of good sea salt

1 bunch fresh parsley or cilantro

1 clean 32 oz jar with lid
1/2 cup shredded carrots

Directions:

Chop the cabbage into very thin strips. You can also use the grater attachment on your food processor. This appliance will speed up the process quite a bit. Put all the ingredients into a large mixing bowl. Vigorously massage cabbage with hands for 10 minutes until the water is coming out and it is translucent. When you can squeeze the cabbage and lots of water is dripping out, it is time to grab your jar. Tightly pack all of the cabbage into the jar until the liquid is 1 inch above the top of the cabbage. Now add the outer leaf on the top like a cover. Make sure the water is above all the cabbage. Pour any excess cabbage juice from the bowl into the jar. Now cover with a lid and put in a cool dry cabinet for 1-4 weeks. When you feel like it is ready, remove outer leaf cover and taste. If it is not soft enough you can just put it back away for more fermenting. When you feel it has fermented enough put it in the refrigerator to stop the proccess.

If you are too busy to make you own try Bubbies or Farmhouse Culture Brands -- both are available at Whole Foods. I eat a tablespoon with most meals to improve my digestion. It is great on meats and poultry as a garnish. Try adding this super food to your menu today and you will wonder how you lived without it.

Sources: wapf.org, www.livestrong.com, Sauerkraut.com

Savor each morsel!

Flax Choco-coconut Pudding

2011-11-28T15:37:00.000-08:00

Easy Chocolate Pudding

Ingredients:
1 can Native Forest Coconut Milk
6-8 packets of organic Stevia
3 tbsp raw organic cocoa powder
¼ cup organic golden flax seeds
1 drop of vanilla extract
2 tbsp shredded coconut

Directions:
Put all ingredients in a blender until thickened. Chill for 2 hours. Serves 4. Add some shredded coconut as a garnish.

Savor each morsel!

Low Carb Paleo Chakchouka

2011-11-28T08:02:00.000-08:00

Ingredients:

1 tablespoons grass fed butter

1 lb of diced chicken thighs

(you can also use ground beef)

1 1/3 cups chopped onion

2-3 thinly sliced bell peppers - use many colors

2 cloves garlic, minced

2 1/2 cups chopped tomatoes

1/2 tbsp ground cumin

1 tsp paprika

1 tsp pepper to

3 saffron threads

1 tsp sea salt

1/4 tsp chile powder

4 pastured eggs

Directions:

Heat the butter in a skillet over medium heat. Stir in the onion, bell peppers, and garlic; cook and stir until the vegetables have softened and the onion has turned translucent, about 5 minutes. Add the chopped chicken, stir until browned. Then combine the tomatoes, cumin, paprika, salt, and chile into a bowl and mix briefly. Pour the tomato mixture into the skillet, and stir to combine. Simmer, uncovered, until the tomato juices have cooked off, about 10 minutes. Make four indentations in the tomato mixture for the eggs. Crack the eggs into the indentations. Cover the skillet and let the eggs cook until they're firm but not dry, about 5 minutes. Add fresh chopped cilantro at the end of the meal. Serves 3-4.

Savor each morsel!

Grass Fed Meat Balls

2011-11-25T23:18:00.000-08:00

This meal is like a warm hug after a long day. You can make these ahead of time and and just pop them in the sauce at the last minute or you can leave them simmering in your crock pot. This easy dish will fill you up without filling you out. Grass fed beef has the healthy fats that our bodies are screaming out for. Also it contains a powerful fat burner called CLA. For more on why grass fed beef is the so good for you click here.

My Favorite Meal

Meatball Ingredients:

1 lb 100% grass fed beef

2 cloves garlic chopped finely

¼ cup fresh chopped parsley

Sea salt

Pepper

1 egg

1 tbsp coconut flour

Directions:

Place all ingredients in a bowl and combine well with hands. Form into 1 inch balls and place on the side.

Sauce Ingredients:

4 chopped organic tomatoes

(If out of season use Muir Glen tomato paste)

1 chopped shallot

1 clove garlic

1 tsp Red Palm Oil

2 tbsp fresh basil

Sea salt and pepper to taste

Directions:

Sauté onion and garlic together in the fat until soft. Then add the tomatoes and cover for 10 minutes. Then uncover and simmer for 5 more minutes until the sauce is getting thicker. Once the sauce has a good consistency, add the meatballs carefully. Simmer in the sauce for 15 min on medium with a lid on the pan. The meatballs should be tender and moist. You can serve with sautéed zucchini, spaghetti squash and top with more fresh herbs. If you can handle raw Parmesan Cheese, you can sprinkle some on top.

Savor each morsel!

6 Ways to Beat Holiday Weight Gain

2011-11-18T15:04:00.000-08:00

Is holiday stress causing you to pig out?

1. Say Yes to Doing Less:
The holidays are a busy time and there are a million and one obligations. During all the hustle and bustle it can be easy to forget about our own self care. Stress management is a big part of loving ourselves. Sometimes we need to learn to say no and just spend more time at home alone in peace and quiet. Many of us bite off more than we can chew with our friends and family. Look at your to do list and social calendar and see which things you can eliminate. No one will take care of you except for you. For me, attending all you can eat parties bring back old patterns of overeating so it also helps to limit the number of times I open that Pandora's Box of temptation. If you are running ragged this season it is likely that you will stuff yourself with sugar, carbs, and unhealthy fats to try to improve your energy. This is a time for giving to others, but you can't give if you are tapped out and depleted.

2. Take a Deep Breath:
So often we are obsessed with our never-ending to do list. We wake up early with anxiety about what we have to get done. We stay up late frying our brains looking at computer screens. Then we drink coffee all day to keep going. Don't forget that cookie or chocolate at 3pm to "make it through" the afternoon. This cycle will definitely burn you out if you do not learn ways to manage it. Adequate sleep is a critically important factor in preventing food cravings. Try to get to bed at a reasonable hour and you will have an easier time turning down the donuts. One new way I have found to manage stress is to spend 5 to 10 minutes a day focusing on deep breathing. Just shut the door, lie on the bed or the floor, then focus on taking really deep breaths through your nose. The most challenging part will be sitting still and shutting out your need to do something. Try to enjoy just being still. Let the thought float freely through your mind but keep your attention focused on the breath. If you incorporate this habit daily it will calm your nerves and you will be less likely to medicate with food.

3. Emotional Freedom Technique:
I have always struggled with stuffing myself with food so about a year ago I went to a wonderful hypnotherapist named Susanne Runion. She taught me many ways to deal with my patterns around food. The thing that has stuck with me the most is called EFT or Emotional Freedom Technique. This changes your energy and brings you into the present moment. It only takes about one minute and can be done in private (the bathroom) before a big meal. At first I just thought it was silly and would not help me because usually nothing can stop me from eating until I am uncomfortably full. What I found was that when do EFT I chew my food more thoroughly and I get satisfied faster. Chewing food 20-30 times will also help improve absorption of nutrients and reduce gas or bloating. See the clip and try it for yourself. It is important to do the tapping before each meal for the full effect.

Start the day off right!

4. Eat a Good Breakfast:
There is a tendency to skip meals so you can save all your calories for the the feast. That sounds good in theory but if your blood sugar is crashing right before the big dinner you will have no rationality to make positive choices. The urge to fill up on bread, sugar, or alcohol will be overwhelming. This can lead to a spiral of negative eating that can spread into days. It is better to have a good breakfast filled with fat and protein to stabilize insulin levels. One of my favorite breakfast is to have scrambled pastured eggs with veggies and smoked salmon. Check some easy breakfast recipes here.

5. Fill up on Meat, Veggies, and Healthy Fats First:
When you go for that big holiday meal I am not saying you can't have a treat. Just start the meal off right and your need for sugar and carbs will be reduced. A strategy of mine is to make a big plate of meat and non-starchy vegetables first. Don't forget the good fats which provide satiety longer than lean turkey breast and steamed green beans alone. Also without good fats like grass fed butter, coconut oil, ghee, red palm oil, and pastured animal fats we are less able to absorb the vitamins from vegetables. The right fats also fight the holiday blues because they are the raw materials for hormones such as Serotonin. When I am almost full, I may have a taste of some of my favorites like sweet potatoes or some dark chocolate. For me carbs are a very slippery slope where I never seem to find my footing. I think we all have to look deep within and ask ourselves the truth about how much we can handle. If you are feeling strong check The Food Lovers Primal Palette for some gluten free real food holiday recipes.

6. Bring Your Own Dish:
For years I have brought my own dish to parties to insure that I will have something I can eat. If you know there is going to be some meat, you can just bring a vegetable dish that won't be brimming with mushroom soup or fried onions. Sometimes I bring a vegetable tray or a dessert that I know fits into my eating plan. Many people have special diets and it is nothing to be ashamed about. It is a sign that you care about your body and your health. Many of us strive to please others when we visit but that just doesn't work when our well-being is on the line. If you explain in advance that you have an allergy or a special circumstance people will understand. I have a gluten allergy that I let people know about and it helps to avoid hurt feelings. One more tip is to is to volunteer to be the designated driver which can help us avoid lots of unneeded calories and temptation.

For more of my tips on how to deal with social gatherings click here

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach,  Holistic Nutritionist and Wellness Coach in San Francisco serving the Bay area and beyond via phone and Skype consultations.

More Gluten Free Paleo Friendly Restaurants in San Francisco

2011-11-07T09:28:00.000-08:00

Eating out is a minefield of gluten contamination, rancid vegetable oils, pesticides, antibiotics and growth hormones. So I put together this list to make eating out a little less scary. We all have to let our guard down a bit and know that we can not control everything all the time. I think people need a break sometimes and just let someone else do the cooking. I love to eat seasonal local, organic, grass fed, pastured meats that are free from vegetable oils and gluten. That is a tall order and these places fit most of the criteria. If you missed the first edition of my favorite restaurants click here. The best thing to do before eating out is to read about the restaurant on Yelp so you are not a deer in headlights when the waiter comes.

Wild Shrimp and Steak Salad at Nick's Crispy Taco's

Nick's Crispy Taco's, Russian Hill

I love the Mexican food here because they serve Niman Ranch meats, Fulton Valley Farms free range poultry, fresh line caught seafood, and locally grown organic produce! I got a salad with guacamole, shrimp and steak. It was amazing with their great homemade salsa on the side.

Green Chili Kitchen,Western Addition (near DMV)
This place serves Niman Ranch Beef and Mary's free range Rotisserie chicken. They have a make your own salad section of the menu where you pick your meat and veggies. I got the chili spiced rotisserie chicken, salsa, guacamole, salad, and sauteed zucchini squash. It was very flavorful, filling, and reasonably priced.

Rotisserie Green Chili Kitchen

Soup Freaks, Financial District
This place has a motto, "Don't Panic it's Organic" which made me feel pretty comfortable. I like it because they have a cafeteria style where you pick what you want on your plate. They have Rosie's organic chicken and Painted Hills hormone-free beef. They have some nice soups with some cooked veggies each day. This place lists ingredients and is pretty safe for gluten sensitive people.

Pearl's Burger, Nob Hill, Market St. @ 6th St.
This place is so great because they have 100% Estancia grass fed beef burger. They are opening one more on the lovely 6th (being facetious) Street and Market soon. I just ask for my burger in a lettuce wrap cooked to medium. You can pick your own toppings which include an organic egg or guacamole. But you do not have to choose just one. They were chosen by Bobby Flay as the best burger in the Bay!

Mixt Greens, Financial District, SF
This is a make your own salad place that focuses on seasonal, local and organic food. There is some risk of gluten cross contamination here but they do use clean bowls and new tongs each time. They have five financial district locations and it is very reasonably priced for a lot of food. I like to go here if and when I ever make it to the financial district.

Pica Pica Maize Kitchen, Mission, Off the Grid, and Napa
This place is completely gluten free and is endorsed by several Celiac organizations. They have sandwiches made with homemade corn shells, so what I do is just ask for double meat and guacamole on a plate. You can add plantains or yucca fries to any dish if you feel like a carb binge. They have five types of homemade salsa and wonderful salads you can customize. They also focus on local sustainable food and have eco-friendly business practices. Check out the one in the Mission, or at Off the Grid at Fort Mason on Friday nights, and don't forget my favorite at the Oxbow Public Market in Napa.

Boo Koo, Mill Valley, CA, Santa Cruz, CA
This used to be Charlie Hong Kong which has a gluten free menu and is one of my favorite places in Santa Cruz. It is still the same owner but it has a new name. I talked to the chef and he told me some items that are gluten free. They have a new salad called the Might Mint Salad which is gluten free. The lemon grass chicken and ginger beef are also gluten free. They use organic vegetables and gluten free Tamari soy sauce.

Bacco, Noe Valley
This place has a great cornish game hen, veal, or Pistachio Pork chop. They have gluten free pasta they can substitute in all of their dishes if you are feeling like a carb cheat. The manager is gluten free and recently overhauled the menu. I have not been here yet but I am hoping to try it soon because the reviews say they have excellent service and reasonable prices for the quality. It is one of the nicer sit down places on this list.

Z Pizza, Soma
I am not a fan of grains or excessive carbs but if you are really craving them I would rather you eat gluten free than flare up your immune system with wheat flour. This place has really good gluten free pizza at reasonable prices. Beware of soy sauce or teriyaky flavors that can be sources of more gluten.

Let's Be Frank, Marina
These are 100% local grass fed hot dogs. You can add coleslaw, pastured cheddar cheese or Applewood Berkshire bacon. I just ask for no bun and some slaw and I am good to go.

Square Meals Russian Hill (opening Nov. 2011)
This is a great place that has organic food for eating in or taking home and reheating. I know the owner, Chef Alison and she is very hip on cooking seasonal and local food as much as possible. She keeps up on all the latest food trends and is very aware of gluten free and Paleo diets. I cannot wait for this to open because it is very close to my home and work. I know this place will be a huge hit because there are very few places besides Roam where my clients can safely eat in the neighborhood.

*If you have severe gluten sensitivity cooking and eating at home with simple unprocessed food is probably the best way to avoid illness. Please check with the management of each establishment to be sure of current gluten practices.

See my original post on Paleo friendly gluten free restaurants.

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach, Holistic Nutritionist and Wellness Coach in San Francisco serving the Bay Area and beyond via phone and Skype consultations. Learn more at www.grassfedgirl.com.

Review of Make it Paleo

2011-11-04T15:25:00.000-07:00

A few weeks ago I was fortunate to receive an advanced copy of Make it Paleo by The Food Lovers, Bill Staley and Hayley Mason. I had the pleasure of meeting this lovely couple at the #AHS 11 at UCLA in August 2010. They invited me and Balanced Bites over for a wonderful meal. I knew right away when I tasted their food that I would love their new book. They made guacamole with endive boats, simple sea salt and pepper chicken thighs, and perfectly tender grass fed sliders. It was a real food feast and I was in Paleo heaven. I was also inspired by how passionate these two are about food. They want to share that passion with others which come across in person and in the book.

I am a simple cook who uses bold flavors, colors and textures which is why this book speaks to me. If you follow my page you know that I am not really into sweets and I do not go crazy with the nut flour substitutes. Neither do Bill and Hayley, instead they focus on filling recipes with simple ingredients. This book is absolutely beautiful and worth the money. The photos are spectacular and the design is top notch. It is a steal at under $25 because it is the size of an encyclopedia. If you gave it to your grandma she may not even realize what is "missing". This is the perfect holiday gift for a beginner and it has new ideas for people who are long time Paleo followers. I am hoping someone makes me the coconut cake (on p.374) from the book for my upcoming birthday (Dec 19), hint, hint!!

15 Easy Snacks to Eat Instead of Halloween Candy

2011-10-28T22:26:00.000-07:00

Just Say No!

I know that Halloween candy bowl is very tempting at 3 pm on a boring work day but just pause a moment and think about what you are doing. Get an herbal tea or lemon water first to make sure you are not just thirsty. Next think that about what you are eating.... Most candy is full of the cheapest ingredients possible. Rancid canola or soybean oil which can cause accelerated aging and inflammation. They can also be full of food colorings that have been linked to disorders like ADD/ ADHD. They are made with genetically modified corn that may not be safe for human consumption. High fructose corn syrup in cheap candy is also a new food on the scene that has been added to many foods since the 1970's. This is about the same time we started to see a rise in diabetes soon affecting one third of all Americans. That is not a coincidence if you ask me. I urge you instead to choose some of the foods below instead that will kill the cravings and enrich your health.

1. Coconut butter truly addictive but in a good way. It is like almond butter but without all the inflammatory Omega 6 fats. You can eat it with a spoon and because it is full of medium chain fatty acids it will be burned quick for energy. Coconut Butter is a great pick me up to tide you over until your next meal.

2. Organic pastured boiled eggs are a great portable snack anytime. Whole eggs have choline, which is a powerful fat burner. Eggs also have 7 grams of protein in every one so they will fill you up at a reasonable price. Find out more about how to buy good eggs here.

3. Seaweed Snax- Seaweed is a super food full of minerals great for stressed out, busy people to replenish. This brand is free of canola or soybean oil that can be used as a coating in cheaper brands. To read more about the many benefits of sea vegetables click here.

4. Coconut Flakes- are full of fiber and sweetness that can get you through any craving. Dried coconut flakes contain phosphorus and B-vitamins which are important for energy metabolism. Make sure and get organic flakes that are unsweetened such as the ones in the bulk section at Whole Foods. Three tablespoons have about 100 calories and are packed with vitamins, menerals and healthy saturated fats. Can sugar laden, trans-fat full 100 calorie pack say that?

5. Sardines provide nearly 40% of calcium needed for one day. The brand at Trader Joe's and the kind at Costco are boneless and skinless so there are no excuses not to eat them. Also the Crown Prince brand at Trader Joe's is BPA free. Also a can of these power fish have nearly 2 grams of EPA/DHA which support healthy brain function. They are low in mercury because they grow quickly and are low on the food chain.

6. Trident smoked and canned salmon both found at Costco are wild, gluten free and BPA free. Canned salmon is ready to go and can be made into patties and fried. Smoked salmon is ready to eat anytime on a salad or put into a lettuce wrap with some lemon juice. The benefits of wild salmon are numerous including being high in Omega-3's that lower inflammation. Just a 4 oz serving contains 100% of the recommended Vitamin D which helps prevent cancer.

7. Cold Cuts- I sometimes buy certain brands if I want a quick snack. It is always best to cook your own unprocessed organic/pastured meat but life does not always cooperate. My first choice is Applegate Farms brand because it is humane, gluten free, and no hormones. My second choice is Columbus brand which do have some preservatives but this brand is gluten and MSG free.

8. Avocados-try to get organic if you can. This is a perfect snack that is full of potassium which can help lower blood pressure. Avocados are also a significant source of antioxidants, folate, fiber and and bone building Vitamin K. Just cut in half and eat with a spoon or you can make this super easy Guacamole.

9. Raw Flax Crackers- This can really hit the spot when you are craving something crunchy to dip in your salsa and these are completely grain free. Flax is a great source of magnesium and fiber.

10. Hearts of Palm are crunchy low carb treats that always makes me feel like I am living the good life. Native Forest brand at Whole Foods is BPA free. Sometimes I buy them and eat them in the car before I leave the parking lot. Don't tell anyone....

11. Olives- are full of the antioxidant Vitamin E as well as 25% of your daily iron. Try to get ones without the preservatives that are found in some canned varieties. I usually get ones from Costco or Trader Joe's in glass jars.

12. Macadamia Nuts are my favorite nuts with a much lower Omega-6 Pufa ratio compared to almonds. More about nuts and Omega 6 here. Macadamia nuts have also been shown to increase HDL cholesterol levels.

13. Crudites- buy organic snow peas, baby tomatoes, celery, Jicima strips, carrots, endive boats which are all great sources of fiber, antioxidants and vitamin C. These bite size veggies can really fill you up at parties without expanding your waistline.

14. Organic Tahini- made from sesame seeds contain over 25% of the daily calcium and magnesium. They also have mood boosting tryptophan which helps fight depression. Find a great dip/dressing recipe here.

15. Organic raw chocolate: I like this because it is really expensive so it is hard to overeat. Organic cocoa is full of magnesium and flavanoids which are important to heart health. This brand Lulu's is my favorite because they are really small and low in carbs/sugar. If you do get chocolate try to get the darkest one with the lowest sugar. Beware of additives like soy lecithin which can signal lower quality.

Sources: Whfoods.com, nutritiondata.self.com

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach,  Holistic Nutritionist and Wellness Coach San Francisco serving the Bay area and beyond via phone and Skype consultations

Top 5 Most Common Paleo Weight Loss Mistakes

2011-10-16T11:01:00.000-07:00

Paleo is an amazing lifestyle that can help you to regain your natural shape. Primal food plans are elimination diets that lower inflammation by removing irritating foods that will help your body promote it's own healing and weight loss. As a nutritionist I see a lot of people who try do Paleo their own way and sometimes they stall in their slimming efforts. Let me preface by saying that I am assuming you are 100% gluten free. To me there is no 80/20 policy on this issue if you want the best health outcomes and results. Since most people who are going Paleo have health challenges in the first place, gluten is a non-negotiable irritating food that must be eliminated. If you don't believe me read more about gluten and why it should be avoided.

1. Eating too many nuts
Most nuts are high in Omega 6. One thing we are trying to do on Paleo is get our ratio of Omega 6 and Omega 3 in balance. According to Dr. Mercola a 4/1 or even a 2/1 ratio of Omega 6 to Omega 3 would be optimal for reducing inflammation and preventing disease. Inflammation and weight gain go hand in hand, like a chicken or the egg situation. Visceral belly fat even can even make it's own inflammatory chemicals. If you lower inflammation from too much Omega 6 oils (canola, corn, soybean, and too many nuts) and allergenic foods (wheat, soy, and most dairy) you should lose weight. If you do choose to eat nuts I would recommend the Robb Wolf's way of cracking and shelling them yourself . A serving of nuts is 1/4 cup, which is what I recommend for my weight loss clients to keep omega 6 and portions in check.

2. Eating too much fruit
Fruit has amazing antioxidants, fiber and phytonutrients, but it also has a lot of sugar which can make you overeat. The fruit of today also does not resemble the fruit of ancient times. It has been hybridized to be very large and sweet. Think about if you ever saw a berry bush in the woods, does that fruit look anything like the huge overgrown fruit at the supermarket? Also there is the issue of fructose, a controversial topic. It has been shown to exacerbate cancer, diabetes and Alzheimer's according in many studies and articles. So when you are choosing to eat fruit keep your portions small such as 1 cup of berries or 1/4 of a melon. It is ideal to eat fruit post workout with a meal. Never eat fruit alone without fat or protein because it will cause too much of a blood sugar spike and make you hungry.

3. Eating dry white chicken breasts
Thinking back on how many hundreds of shoe leather, hockey puck chicken breasts I have choked down in my life does not give me the warm fuzzies. Those days are over, thanks heavens. I grew up during the 90's when fat free marinara sauce and No Yolks noodles were all the rage. Then after college I was on a high carb, low fat diet for 10 years but thankfully I survived. Now I have learned that saturated fats from meat are crucial for satiety and health. Saturated fats are so important that the body actually turns carbs into fat for energy regulation and hormone production. Which means that if you don't eat fat from meat, you will crave carbs constantly. Many times clients come to me with their food journals and I see white chicken over and over. This misconception comes from Paleo diet books that instruct people to eat lean protein. These diet book are usually assuming the reader is eating conventional factory farmed meat that is full of toxins, hormones, and antibiotics, which means trimming the fat is a good idea. But ideally people are eating grass fed beef, lamb, and buffalo primarily which are already leaner than their corn fed counter parts. The CLA in the fat of grass fed animals has been shown in many studies to help people lose weight, so eat up! Also organic and grass fed animals will be free of antibiotics and pesticides which promote estrogen mimickers that can increase fat storage in humans. If you shop from a farmers market or get to know a local farmer you can also get great discounts. Trader Joe's and Costco have organic and grass fed animals at reasonable prices. So buy pastured and organic animals as much as you can. Then eat the fat and enjoy!

4. Using olive oil as a main source of fat
Olive oil is a monounsaturated fat which is a longer chain fat that resembles our own body fat stores. Olive oil is also not safe for heating because it has a low smoke point and can easily oxidize causing free radicals. I would rather see my clients eating grass fed butter, grass fed ghee and coconut oil. Grass fed butter contains lecithin and Conjugated Linoleic Acid both of which support fat burning and muscle development. Vitamin A in butter is essential for a proper functioning thyroid gland which is a main regulator of body fat. Coconut oil is full of medium chain fatty acids which are used by the body for quick energy and are not stored as adipose tissue. Coconut oil is a very stable fat for cooking that even reduces belly fat. If you want to know more about how coconut oil can help you lose weight click here.

5. Dairy Delusion
Dairy has good and bad properties. We could argue about this all day long and they did at the recent AHS #11. Pasteurized milk has little benefit and there is more calcium in leafy greens than you will from dead overheated dairy products. In contrast raw milk and cheese have amazing vitamins like Vitamin K2 which may be a missing link to why traditional cultures were so healthy. I do think raw milk is a superfood but what I usually see is people overeating conventional dairy and then wondering why they are not losing weight. Dairy is a common allergen so I think most people should eliminate it for 2 weeks just make sure they don't have any sensitivity (mucus, brain fog, gas, bloating, diarrhea) reactions. One other thing about milk is that it contains a protein called Casomorphin which can have and opioid effect on the brain. If you find that you can't put down the raw cheese or you guzzle a pint of raw milk in one slurp this may mean you are sensitive to milk and should approach it with caution.

Sources: wapf.org chriskresser.com, balancedbites.com, Mercola .com

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator,

Holistic Nutritionist and CHEK HLC 1 practitioner serving San Francisco serving the Bay area and beyond via phone and Skype consultations

Seasonal Seranade- Pumpkin Soup

2011-10-04T10:17:00.000-07:00

I love fall because of all the color on the trees and smells in the kitchen. Since I grew up in the south I miss the the lack of seasons here in NorCal. But it is easy to get back in touch with what is in season by going to your local farmers market. It is important to eat what is in season for environmental reasons (less shipping, gas, oil, etc). But it is also important to for our bodies to eat warming foods this time of year such as soups and stews. These foods have a very soothing effect that buffer the stress of cooler temperatures. I don't eat many sweets but I do love Pumpkin. When you make this recipe try to get the real thing (fresh organic pumpkin) for the maximum antioxidant benefits. Pumpkin is a rich source of potassium which will help lower high blood pressure. The garlic, onions, and fennel used here are high in Vitamin C and potent cancer fighters. Also pumpkin seeds have 50% of the daily super mineral Magnesium which facilitates energy metabolism in the cell. The feel good amino acid Tryptophan is also bountiful in the seeds. It is very important not to heat pumpkin seeds over 170 degrees or they will oxidize and cause free radicals. It is best just to dry them on a paper bag over night with some sea salt or use a dehydrator.

I made this for two different parties and I didn't have any leftovers

Ingredients:

8 cups of baked organic pumpkin (or butternut squash)

1 can coconut milk (such as Native Forest)

1 tbsp cinnamon

1 tbsp grated fresh ginger
1 tsp nutmeg

sea salt to taste

pepper to taste

1 onion chopped

3 cloves minced garlic

1 tbsp coconut oil

½ cup chives (reserve for topping)

Directions:

Saute the onion and garlic in a soup pot with the coconut oil. When they are browned add the coconut milk, pumpkin, and spices let simmer for 30 minutes on medium low heat until the flavors meld. Do a quick stir with an immersion blender before serving to make sure it is clump free. Serve with some of your favorite proteins to make this a full meal such as heritage turkey or a pasture raised ham. It is also good with some homemade sage pork or beef sausage. Add chives on top for decoration.

Grass Fed Girl on Low Carb Conversations!

2011-09-30T19:59:00.000-07:00

Recently I was on Jimmy Moore's podcast low carb conversations. It is a show where people with success on low carb diets talk about current trends in the world of Paleo or moderate protein, high fat diets. Listen here for My podcast debut:
If you want to read more about Jimmy Moore click here. He used to be 400 lbs and now has a wildly popular podcast show called Livin La Vida Low Carb. I recently had the pleasure of meeting Jimmy and his lovely wife Christine not once but twice. I met them first at the Ancestral Health Symposium in Aug. 2011 then I visited them in Spartanburg, SC when I visited my family in sept 2011. Jimmy is the type of person that you feel like you have always known. It helps that I have been listening and learning to his podcasts for the past two years. It has been such a blessing to meet him and call him a friend.

Real Food Weight Loss Success Coaching Story

2011-09-30T19:35:00.000-07:00

Read more about my super client that I helped lose close to 50 lbs on the Real Milk Blog. Click here to see what steps we took for Real Food Weight Loss Success. For more info about raw milk and real food see the Weston A Price Foundation for uncommon traditional food wisdom.

5 “Healthy” Foods That Are Ruining Your Weight Loss Efforts

2011-09-24T05:30:00.000-07:00

Will this help you lose weight?

· Soy Milk- and other soy products contain powerful phytoestrogens that trick the body into storing more fat and disrupting hormones. It has been proven to depress thyroid function which is a main organ responsible for weight regulation. Read more about soy and thyroid..

· Oatmeal- Phytic acid found in the bran or hull of grains strongly inhibits mineral absorption in adults especially iron and zinc, which leads to osteoporosis in the long term. Read more here....

· Egg whites -When you skip the egg yolks you are missing out on vital omega-3 fatty acids which have been proven to lower insulin levels and improve metabolic rate. Omega 3's also increase Serotonin in the brain which make you feel full and satisfied. Choline found in egg yolks is a vital nutrient is essential for fat metabolism in the cells. Also whole eggs are full of B-vitamins, which support healthy weight maintenance. In studies where people ate whole eggs for breakfast they lost twice as much weight as people who ate bagels. Which leads to the next point...

· Healthy Whole Grain Toast- The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. A food with a ranking of 60 or above is considered high GI. The glycemic index of whole grain bread is 95 when compared to white bread at 100 ( both are almost identical in raising blood sugar). When the blood sugar is raised this high it will drop within two hours causing a person to be hungry again and start searching for more carb heavy food. Also when someone who is overweight eats bread it is more likely to turn to fat because the muscles and liver are already full of stored energy. This excess sugar has no where else to go except into fat cells creating more adipose tissue. Is that what you you had in mind when you ordered that low fat sub sandwich? Read more on this topic...

· Earth Balance buttery spreads- these margarine spreads are made from industrial seed oils like soybean, corn, sunflower, and canola oils, which are very high in Omega 6 polyunsaturated oils. The long term over consumption of omega 6 oils causes an imbalance in the omega 6:3 ratio which leads to excess inflammation contributing to obesity, diabetes, and heart disease. A healthy ratio of these fats is 4:1 but the average American has a 20:1 ratio of Omega 6 to Omega 3 fats. These oils are common (because they are very cheap) in today’s modern diet found in salad dressing, chips, mayo, and used in restaurant cooking. The use of these oils was very rare even 100 years ago when there was no epidemic of diabetes and metabolic syndrome (see more). A good guide for which fats are good to use is this Fat Guide from Balanced Bites.

Sources: whfoods.com, chriskresser.com,

Presto! Easy Chicken Pesto

2011-09-21T09:24:00.000-07:00

I was recently at my Grandma's house in South Carolina and she had a garden full of fresh Basil. I got inspired to make this fresh pesto recipe. I used to think pesto was really difficult and that only chef's knew how to make it. But after trying it a few times it is so easy anyone can do it in a flash. It can be made dairy free or you can add Parmesan if you do tolerate dairy. I don't really eat dairy because I like it too much and it makes me bloated. So this version is dairy free.

Ingredients:
1/4 cup olive oil or to taste
1/2 cup raw walnuts or pine nuts
6 cups fresh basil cleaned
sea salt to taste
pepper to taste
4 cloves garlic peeled
1 lb chicken breasts or tenders
1 Tbsp organic grass fed butter

Directions:
Put olive oil, garlic, walnuts, basil, sea salt and in the food processor and blend. Check the taste and consistency. You can always slowly add more basil, oil, salt, or nuts until it comes out the way you want it. For the chicken : put salt and pepper on both sides of chicken. Fillet the breasts if they are too thick. Cook chicken in butter on medium heat until brown on both sides. Plate chicken and top with a couple of spoonfuls of pesto. Serve with some mixed greens and tomatoes.

No Soy Stir Fry

2011-09-21T08:32:00.000-07:00

A good stir fry is one of those things that everyone enjoys. One problem is that in Asian restaurants there is soy sauce on almost everything. Soy sauce is full of the common allergen gluten because it is made from wheat. Tamari is a wheat free option but it is made from soy, another thyroid depressing allergen. Soy can also promote excess estrogen in the body encouraging it to store more fat. One more problem with soy sauce is that it is usually made from genetically modified soybeans and I try my best to avoid these franken foods. If you feel like being a lab rat for Monsanto, be my guest....I don't think that is what we have in mind when we sprinkle a few drops of soy sauce on our food.
Instead of soy sauce I use Coconut Amino's which are a great source of minerals and B-vitamins. It tastes just like soy sauce too. Most people love rice or noodles with it too. But if you are on this page, rice and noodles most likely don't agree with your body or your waistline. This recipe will keep your pants loose and fill that warm memory of your favorite hibachi place. You could add Kelp Noodles to this recipe which is a fun addition if you can find them.

Ingredients:
1 lb wild Shrimp peeled and deveined
1 carrot shredded
1 zucchini sliced thin
2 cloves of garlic diced
1 onion diced
1 bottle Coconut Amino's
1 bunch cilantro
1 tbsp organic coconut oil

Directions:
Sautee onions garlic in coconut oil for 3-5 min on medium high heat. Add shredded carrots and zucchini cabbage and cook for 5 more minutes. When vegetables look done add shrimp and sprinkle coconut Amino's to taste. cook for 1-2 minutes and serve when shrimp turn white. Add a handful of organic cilantro when plating for extra flavor, color, antioxidant and minerals.

Low Carb Paleo Chicken Tajine

2011-08-15T22:40:00.000-07:00

I wanted to try to make this traditional dish especially now during the holy month of Ramadan. I felt compelled to try to make something that will make my husband feel at home. He is from Algeria, which is in North Africa and they have similar food to the more well known cuisine of Morocco. Usually we go to authentic restaurants in our neighborhood or he makes these dishes for himself. I am very intimidated to cook these types of recipes because my husband is a chef, plus I don't think I can ever cook like his mother or sisters. Yesterday I decided to go to YouTube University and give a Tajine a try. It was a way easier than I anticipated. Plus you don't even need a Tajine pot to make it. The biggest challenge was finding all the spices, which I actually had what needed at home. It only took about an hour, which is about my recipe compliance thresh hold. I could even see adapting this for a slow cooker but I won't this time since some of people see that as the lower form of cooking (it is my favorite way by the way). Ok, well here goes........ I hope you like it. Be sure to always use organic food because pesticides cause excess estrogen which equals more fat storage.

Ingredients:
2 Tbsp of Ginger
2 Tbsp of Turmeric
2 Tbsp Coriander
2 Tbsp Cumin
1 Tbsp Cayenne (optional)
2 tsp cinnamon
1 Tbsp Paprika
5 cloves chopped garlic
2 tsp pepper
Sea Salt to taste
2 cups chopped carrots
2 cups clean green beans
3 cups chopped zucchini
2 Tbsp of Muir Glen tomato paste
1 cup red pepper
1 cup green pepper
1 lb of boneless chicken
1 chopped onion
1 cup chopped Cilantro
1 cup of green olives (optional)
1/4 cup slivered almonds(optional)

Directions:
Put all the spices together in a bowl. Then take half the mixture of spices with 1 Tbsp melted grass fed butter and then coat the chicken. Set aside in the fridge for 3 hours. 1 hour before you are ready to eat saute the chicken and onion and garlic together in a large pot. Turn the chicken over until it is all browned. Then add the veggies in layers in a pretty pattern. Then add the rest of the spices and one tbsp of melted grass fed butter over the top of the veggies and chicken. Add half of the chopped cilantro over the top. Mix the tomato paste with 1/2 cup of water. Add the paste/water over the top and saute on low medium heat for 30-40 minutes, covered. Check periodically to make sure chicken is not sticking or burning. It should be a nice rolling bubble so the veggies will steam and the chicken will braise. After 30 minutes when the veggies are soft, it should be ready to plate. Serve and top with chopped cilantro. Top with slivered almonds if desired.

6 Tips for Keeping Slim and Trim at Your Next Social Function

2011-07-31T20:59:00.000-07:00

As a person who used to be 238 pounds just ten years ago, I know what it like to feel anxious at social events. At parties I used to drink and eat non-stop to so I would not feel awkward. I felt so self conscious about my own body it was hard to talk to people. Over the years I have learned some healthy habits that I can share with you. These tips have saved me from returning to the plus size clothing section.
It seems like every day there is a celebration, whether it is at work, at school or holidays. We constantly have something to celebrate with a cake, a big meal, or loads of alcohol, which can seem like a never ending nightmare if you are trying to lose weight. But with some planning, every celebration can be navigated with ease. These tips are for lifelong satisfying, restorative eating that will keep us feeling good about ourselves.

1. Bring your own veggie tray with organic, seasonal, sliced colorful vegetables. This will please everyone at the party; the host, the guests, and most importantly you. This crutch helps because celebrations are anxiety producing, and we want eat more because we are nervous. Having a filling vegetable tray can give you something to do with your hands besides drink or eat junk. The key is having a nutritious homemade dip that is filled with nutrients, not inflammatory oils such as soybean corn and canola oil. See my quick easy veggie dip below.

2. Make yourself a bubble water such as seltzer or San Pellegrino, and add a lime or some mint. No one will know you're not drinking a gin and tonic. You can have a virgin Bloody Mary if that is your speed. You can also stash some stevia packets in your purse and throw it into some herbal tea, cold or hot, which is ideal to keep you from going for that sugary soda or a poison filled diet drink. Another tip is to make your own lemonade with lemon or limes and stevia. This refreshing drink will keep you hydrated so you won't feel the need to reach for sugary daiquiris or margaritas. If you do decide to drink, know that alcohol causes blood sugar highs and lows so that shortly after you drink a drink you will be prowling for some chips, bread, or cookies. This is not about will power; it is about chemistry. You can not overcome it. Alcohol is the HOV lane to pig-out town. That being said, some alcoholic choices will have less impact than others. Choose wine which has 5 carbs per glass over more sweet drinks. If you want hard liquor then beware of mixers which contain tons of sugar. Choose lemons, limes or oranges to squeeze into your drink. A splash of juice may be okay if it is just a couple of tablespoons.

3. When at a party, make a plate and sit down and eat it like you would at home. Chew each bite slowly (20-30 times) and carefully and then be done. This way your brain will know you ate a meal. Then avoid going back or hovering around the table. If you do have to eat more, go for the veggie tray you made and you will not wake up with regret the next day.

4. Stick with protein first so you can be full and focused to ward off other temptations. Every party has something you can eat; at Thanksgiving it is turkey, Christmas it is ham, enjoy that BBQ on the Fourth of July, and at weddings they have roast beef and shrimp cocktail. I have rarely been to a party where I could not lock eyes on some deviled eggs awaiting destruction.

5. Go for healthy fats like salmon, avocados, unsweetened nuts, cheeses, and olives. Foods like these will round out your meal and keep you satisfied for hours. These foods feed your brain and nervous system. A leading cause of depression is a lack of essential fat in the diet.

6. Now time for dessert. You will be feeling so in control because you ate a primal meal you won't even budge when the food pushers and enablers start in on you. Cake, pies and cookies will have lost their unrelenting power. You will be able to sip on a decaf coffee with coconut milk. You can have some berries with raw cream if you like or just wait it out with a deep breath. It has been thouroughly tested by yours truly that desert never lasts more than fifteen minutes. Now you can go home happy and sleep soundly, indigestion free.

Guilt Free Party Dip:

1 can artichoke hearts or frozen from Trader Joe's
1 clove peeled garlic
1/2 red onion
handful of cilantro
1 large avocado
1 large lemon squeezed
2 tbsp ground golden flax

Put all ingredients into a food processor and pulse until blended. Serve with your favorite veggies for a crowd pleaser every time.

Dairy and Gluten Free Chicken Parmesean

2011-07-21T15:27:00.000-07:00

Chicken" Parmesean"

Ingredients:

For Chicken:
4 tbsp coconut flour
2-3 pastured eggs beaten
1 lb. of organic pastured chicken breasts
1 tsp fresh chopped parsley
sea salt to taste
fresh ground black pepper to taste
1 tbsp garlic powder
2 packages of kelp noodles
4 Tbsp coconut oil

For Tomato Sauce:
3 fresh chopped tomatoes
3 cloves chopped garlic
2 Tbsp tomato paste
1 chopped onion
2 bay leaves
Sea Salt to taste
Pepper to taste

Directions for Marinara Sauce:

Melt 1 tablespoon of butter in a saucepan. Saute onions and garlic until soft. Add tomatoes, paste and spices cook 3-5 minutes more. Add 2-3 cups of water, stir slowly and saute on medium for 15 minutes.

Directions for chicken:
Butterfly the chicken breasts. Make a dry mixture with the spices and coconut flour. Dredge the chicken in the egg, then coat thoroughly with coconut flour mixture. Turn frying pan on medium high and melt coconut oil. Then add the coated chicken breasts. Cook for 5-7 min on each side. Boil a pot of water, add kelp noodles, then turn off burner and cover. Remove, drain and dry the noodles in a towel. Arrange the noodles on plates, top with marinara, add chicken breasts on top. Sprinkle fresh parsley over the top then serve.

Paleo Chicken Alfredo with Kelp Noodles

2011-07-18T22:01:00.000-07:00

Fettucine Alfredo-Caveman Style

As a kid I was always overweight and I always overate but I have tried to learn from those past mistakes. My favorite meal is fettuccine Alfredo and that love inspired me to make this recipe. I live for cream sauce. Now I feel terrible when I eat dairy even though I still love it. I live for noodles, they are close to ice cream in my hierarchy of needs. So this recipe combines all my favorite foods. If you are afraid that this will taste like a Pina Colada, don't be silly. Coconut milk takes on the flavors you add to it. So by adding the garlic, mushrooms, and onions, you will be slurping cream sauce in no time. This is also a friendly recipe on the waistline since coconut fat is readily burned not stored and kelp noodles are virtually calorie free.

Ingredients:
2 chicken breasts cooked and shredded
1 white onion diced
2 diced Portobello caps
3 cloves diced garlic
1 can Native Forest Coconut Milk
2 Tbsp coconut flour
1 package of Kelp Noodles
Sea salt to taste
Pepper to taste
1 pinch ground nutmeg

Directions: Saute onions, mushrooms, garlic until soft on medium. Add coconut milk and coconut flour stir slowly until the sauce bubbles and slightly thickens. Add nutmeg and turn off burner. In a separate pan heat some water until rolling, then add kelp noodles and turn burner off and cover (don't boil noodles because they are raw). Once noodles are pliable, drain fully and pat dry in a towel. Then add noodles and the shredded chicken to the sauce and toss until the sauce is coating everything (You may need to do this in a large bowl). Then serve and top with fresh parsley or basil. Serves 2 happy people.

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator,

Holistic Nutritionist, Wellness Coach, and Personal Trainer, Chek HLC Level 1, San Francisco serving the Bay Area and beyond via phone and Skype consultations

Low Carb Paleo Sushi

2011-07-09T18:17:00.000-07:00

I love Sushi just as much as all of you . Once I cut rice and soy sauce out of my life about one year ago I thought I could no longer indulge in my favorite foods. But I found some good substitutions that brought back the good old days. I can even go out to eat and get some Sashimi if I bring my own Coconut Amino's "soy sauce" that is easily found in the Asian aisle at Whole Foods for $6. This recipe was so easy. I made it with some fish I already had in the house. You can use raw, cooked or smoked fish as long as it is wild. Just use your favorite veggies and make it a fun activity for all the cave people in your house. Warning for you perfectionist types: don't over think it you can't get this wrong.

Finished Product!

Ingredients:

Preparing for the Roll

1 package Seaweed wrappers
1 thinly sliced cucumber
1 cup of Cilantro leaves
1 large shredded carrot
1 cup red shredded cabbage
1 bunch clean green onions
1-2 thinly sliced ripe avocado's
1 bottle of Coconut Amino's
1 lb of wild salmon (or tuna) cooked, smoked, or Sashimi grade if raw cut in strips or small bite sized pieces

Directions:
Just place seaweed on a plate and put all the ingredients you desire in one end about 1 inch wide. Wet the opposite end of the wrapper with a thin line of water. Closely squeeze all the ingredients into one end and start rolling. Keep it pressed tight as you roll. Then the empty end should stick and you will have a nice tight roll. If you put too much filling it may not work. You can use a bamboo sushi roller but I found that it did not help. It was better to use my hands to get a tight roll. It wont look as good as the ones with the rice but it will be tasty. Then use a sharp knife to cut into 4 pieces, stand on one end and arrange on plate. Serve with the Coconut amino's when you have rolled all the pieces. This recipe serves 2-3

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, HLC Level 1 Coach, Holistic Nutritionist, Wellness Coach, and Personal Trainer San Francisco serving the Bay Area and beyond via phone and Skype consultations