Paleo Hummus

Ingredients

• 2 Tbs olive oil
• 2 tsp ground cumin
• 1 head cauliflower, cored and cut into 1-1/2" florets
• 1/4 tsp sea salt (optional)
• 1/8 tsp freshly ground black pepper
• 1/2 cup tahini (may be found in many middle eastern markets or at Whole Foods)
• 3 cloves garlic, smashed and minced into a paste
• juice of 1 lemon
• 1/8 tsp paprika

Instructions

1. Preheat oven to 500°F.
2. Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large bowl.
3. Transfer mixture to rimmed baking sheet and spread out evenly.
4. Bake until cauliflower is browned and tender, 25 - 30 minutes, stirring occasionally.
5. Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a smooth paste forms (add additional olive oil if desired).
6. Season with sea salt (if desired) and sprinkle paprika on top.
7. Serve warm or cold with assorted vegetables.

Almond Flour Pancakes

Ingredients

• 1 cup almond flour
• 1/2 cup unsweetened organic applesauce to 1 large banana
• 1 Tbs coconut flour
• 2 eggs
• 1/4 cup water (consider soda water for slightly fluffier pancakes)
• 1/4 tsp  cinnamon 
• 1/4 tsp sea salt
• coconut oil
• fresh berries

Instructions

1. Combine almond flour, applesauce, coconut flour, eggs, water,  cinnamon and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
5. Add more oil to the pan and repeat with remaining batter.
6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

Eat This, Not That...

 

Grass-Fed Meat vs Grain-Fed

 

www.bulletproofexec.com

 

Part I

 

To say one food is better than another, you have to prove it contains more nutrients and less toxins.  This is the underlying principle of the Bulletproof Diet.  The goal is to provide maximum nutrition with minimal damage.

Grass-fed meat fits this criteria perfectly.  It contains more antioxidants, omega-3’s, CLA, TVA, trace minerals, and vitamins than any other food, including conventional meat.

As you’re about to learn, consuming grass-fed meat is one of the best ways to prevent disease, improve brain function, lose weight, and become Bulletproof.

Let’s begin.

The first study in this series was performed in 2006.  It measured the fatty acid composition of grass-fed versus grain-fed meat.  Before we dive into the research, here’s what you need to know.

1. Omega-3 fatty acids are an essential component of nerve tissue.  They modify how the body responds to stress and control numerous other metabolic processes.  Most people eat too many omega-6 fats and not enough omega-3.

2. CLA is a type of naturally occurring trans-fatty acid that improves brain function, causes weight loss, and reduces your risk of cancer.

What a steer eats dictates how much of these compounds are in the meat.   This study compared how grain feeding effects this process.

 

Study #1: 2006

“Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health.”

Researchers compared the fatty acid compositions of three kinds of feeding.  Each group contained 18 Australian cattle.  The first group was fed grains  80 days before slaughter, the second group was fed “by-product feedstuff” for 200 days, and the third group was grass-finished and grass-fed.

Group #1: Short Term Grain Feeding (80 days)

Group #2: Long Term Feedlot Rations* (150-200 days)

Group#3: Grass Feeding (Life time)

*Feedlot rations for australian beef are made of 50 percent barley and/or sorghum (a type of wheat) and some form of cottonseed/protein mix:  A mixture of grains.

 

Results

The grass-fed cows had more omega-3’s and conjugated linoleic acid (CLA).  Just 80 days of grain feeding was enough to destroy the omega-3 content of the beef.  CLA content plummeted in the same amount of time.  The longer the animals were fed grains, the lower the quality of the meat.

“There was a significantly higher level of total omega-3 (n-3) and long chain n-3 FA in grass-fed beef than the grain-fed groups regardless of cut types.”

The omega-3 quantity in grain-fed meat was so low, it didn’t qualify as a meaningful dietary source.  Grass-fed meat has enough omega-3 to be considered a good source of n-3 fats.  As Chris Masterjohn has shown us, the total amount of omega-3 we need is small if you have a good omega-6 to omega-3 ratio.  Therefore, eating grass-fed meat along with some fatty fish may be enough to cover your omega-3 needs.

“Only grass-fed beef reached the target of more than 30mg of long chain n-3 FA/100 g muscle as recommended by Food Standard Australia and New Zealand for a food to be considered a source of omega-3 fatty acids.”

Grain feeding significantly reduces the omega-3 and CLA content of meat.  The feedlot cattle had the lowest levels, the grain-fed cattle were in the middle, and the grass-fed cattle had the most.  The longer an animal is fed grains, the lower the nutrient content of the meat.

 

Summary

• Grain-fed beef is much lower in omega-3’s and CLA
• The longer steers are fed grains, the lower the omega-3 and CLA content.
• Feedlot cattle have the lowest amount of omega-3‘s.  Regular grain-fed cattle are slightly better.
• The last part of a cow’s life is the most critical in terms of fat quality.

Meat can be a good source of omega-3’s, if it’s grass-fed.  Grain-fed meat has lower levels, so you’ll need to eat a lot of cold water ocean fish or take fish oil supplements to reach your daily omega-3 requirements.  Grass-fed meat has more healthy fats than grain-fed meat.

This study only covered a few types of fats.  The next study in this series will show how grass-fed beef has a broad spectrum of beneficial fats and other nutrients that are missing from grain-fed meat.

 

Part II

 

Fat can be a wonderful thing.

Fats can be the most nutrient rich part of your diet, or they can cause numerous diseases – depending on which fat we’re talking about.  What an animal eats will change the kind of fat in its tissues.  If an animal eats a suboptimal diet including grains and legumes, its fat loses much of its nutrient quality in surprisingly little time.  The next study we cover in this series examines fats present in grass-fed meat besides omega-3′s and CLA, along with various nutrients stored in the meat and the fat.

The last article in the series showed grass-fed meat has more omega-3’s and CLA than grain-fed meat.  Both of those fats are beneficial, but there’s more.  The new study in this article compared a broad spectrum of nutrients in grass-fed and grain-fed beef.  It measured carotenoids, the total amount of fat, and the types of fat including:

1. Omega-3
2. Omega-6
3. Cholesterol (this isn’t a fat, but its still important)
4. Total Saturated Fat
5. Conjugated Linoleic Acid (CLA)
6. Trans-Vaccenic Acid (TVA)*

*Trans-vaccenic acid is metabolized into conjugated linoleic acid, and performs similar functions.  It can speed fat loss, fight cancer, and improve brain function. It is technically a naturally occurring “trans-fat” but it does not cause the same the negative health problems that margarine or hydrogenated fats do.

Study #2: Conventional vs. Grass-fed

“Effects of conventional and grass-feeding systems on the nutrient composition of beef.”

In 2008, meat samples were collected from around the country at three different times.  Grass-fed meat was taken from 13 states, and grain-fed meat was collected from Ohio, Texas, and South Dakota.  The nutrient content of the grass-fed meat was analyzed and compared to the grain-fed meat.

Results

The grass-fed meat had higher levels of carotenoids, making the fat appear yellow.  Generally, the more carotenoids in a substance, the more nutrients it contains.  Yellow fat (like grass-fed butter) is a sign of high nutrient density.  One of the things you’ll notice when cooking grass-fed meat is the yellowish color of the fat.

More carotenoids = more antioxidants+nutrients (and more flavor too).

“…grass-fed beef had fat that was more yellow in color than control beef.”

Grass-fed meat had slightly less total fat, but both types of meat were considered lean.  Neither one of them was more than 4.3 percent fat for the cuts studied.

The real difference was the type of fat in each meat.  Grass-fed meat was higher in saturated fat (that’s a good thing, but for you fat-phobic people, there are other studies that show grass-fed meat has less saturated fat), omega-3’s, CLA, and trans-vaccenic acid (similar to CLA).  Both grain-fed and grass-fed animals had about the same amount of omega-6, total polyunsaturated fat, and cholesterol.

Grass-fed meat had the same amount of omega-6 fatty acids, and far more omega-3‘s.  This means grass-fed meat has a better ratio of omega-6 to omega-3 fatty acids.  The higher levels of saturated fat are a bonus.  You want to avoid an overabundance of polyunsaturated fat.

“…grass-fed beef had… a greater content of SFA (saturated fats), n-3 fatty acids, CLA, and trans-vaccenic acid than did the control samples. Concentrations of PUFA, trans fatty acids, n-6 fatty acids, and cholesterol did not differ between grass-fed and control ground beef.”

Summary

Grass-fed meat was higher in…

• Carotenoids and trace nutrients.
• Saturated fat.
• CLA and TVA (super healthy fats)
• Omega-3’s.

Grass-fed and grain-fed meat had the same amount of omega-6 fats, cholesterol, and total polyunsaturated fats.

One of the most important health markers is your omega-6 to omega-3 fatty acid ratio.  A commonly cited healthy ratio is 2:1 but the Bulletproof recommendation is to keep it below 1:1 and to make sure the omega-6 you eat is mostly uncooked.  Most Americans have a ratio of 20:1 to 30:1.  Along with other dietary measures, consuming grass-fed meat will help improve this ratio.  Just like in the 2006 study cited in our first post, grass-fed meat had more omega-3’s, CLA, and TVA.  Grass-fed meat has more antioxidants, and a broader spectrum of healthy fats.  The higher antioxidant content in grass-fed meat will also protect the omega-3′s and omega-6′s from oxidizing.

Good science is repeatable.  It’s not enough to base your opinions on one study.  The more studies that come to a similar conclusion, the more you can rely on the data.  As you’ll see, these results will be repeated over and over.  As this series continues, it will become clear how much healthier you can be by eating grass-fed meat.

Looking for a reliable source of grass-fed meat that delivers across the U.S.?  We recommendAlderspring Ranch as the best value for grass-fed.

Some background research for this post may have been conducted by Bulletproof staff researchers.

 

PALEO GRASSFED BEEF BONE BROTH

INGREDIENTS

• 1 lb grassfed beef bones
• 3 carrots
• 3 celery ribs
• 2 leeks
• 1/2 head garlic, smashed
• 3 quarts water

DIRECTIONS

1. Preheat the oven to 350F.
2. Place beef bones on a rimmed baking sheet and roast for 1 hour.
3. While the bones are roasting, roughly chop carrots, celery and leeks into 2-3 inch pieces and add to the crock pot. (Don’t forget to clean the leeks.)
4. Cut a head of garlic in half and smash each individual clove of garlic with the side of a knife. Remove the garlic peel and add smashed cloves to the crock pot.
5. Top vegetables with roasted bones and add water.
6. Set crock pot to high and bring to a boil (this took me approximately 4 hours).
7. Lower crock pot to low and cook for 12-48 hours. (I let mine go for just over 24 and brought back up to high while I was awake.)
8. Use a slotted spoon to remove the leeks, carrots, celery and garlic as best you can then strain the broth through a mesh strainer or cheese cloth into a glass dish or mason jar.
9. Let cool on the counter before topping off with the lid and transferring to the refrigerator (or freezer, if you don’t plan to use/drink within a week).
10. Enjoy! :)

Importance of Friendly Bacteria (Probiotics)

Food sources of  probiotics:  

Fermented Foods

Kombucha is a culture of symbiotic beneficial bacteria and yeasts which originated in China nearly 2,000 years ago. This culture is brewed with tea and sugar and fermented into a sweet and sour, slightly effervescent drink. Kombucha contains many amino acids and B vitamins in addition to its bountiful population of beneficial microorganisms, and is believed to be an excellent stimulant to digestion and the immune system.	Kimchi is a traditional Korean lactofermented condiment made of cabbage and other vegetables and seasoned with salt, garlic, ginger and chili peppers. Most Asian diets include a daily portion of some kind of pickled vegetable. Lacto-fermentation occurs when sugars and starches are converted to lactic acid by the lactobacilli that are prevalent in vegetables and fruits.  The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels.
Miso is made by adding an enzymatic culture to a base of soybeans and, often, a grain (usually wheat, barley, or rice). Salt and water are the only other ingredients of natural miso. Through aging, the enzymes reduce the proteins, starches, and fats into amino acids, simple sugars and fatty acids. It also contains lactobacillus bacteria which aid in digestion. Miso is used as a soup base but is also good in sauces, gravies, dips, spreads, dressings and marinades. Always use unpasteurized miso, and don’t boil it; high temperatures will kill the beneficial microorganisms. Miso is a superb source of easily-assimilated complete protein.	Sauerkraut is a cabbage that has been salted and lacto-fermented over a period of weeks. Latin American cultures make a version of sauerkraut called cortido.  The beneficial bacteria so abundant in sauerkraut produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. The main by-product, lactic acid, not only keeps vegetables and fruits in a state of preservation but also pro motes the growth of healthy flora through out the intestine.
Umeboshi are salty sour lacto-fermented pickled plums (ume) from Japan. Umeboshi are highly alkaline and used to neutralize fatigue, stimulate the digestive system and promote the elimination of toxins. They are valued for their natural antibiotic properties and ability to regulate intestinal health.	Tempeh is an ancient Indonesian staple made from cooked, split, fermented soybeans bound together with a mold that makes soy easier to digest and provides many valuable vitamins. Tempeh is an excellent protein source for calcium and iron, and the mold produces an antibiotic to increase the body’s resistance to infections.
Pickles A wide range of vegetables (and sometimes fruits, nuts, seeds, animal products and other ingredients) can be lactofermented using salt, temperature and a controlled environment for a period of time to make pickles. Most modern pickles, however, are made using vinegars and/or heat processing, which limits or eliminates the beneficial bacteria and enzymes that result from lacto-fermentation; check the label to ensure pickles are fermented.

Cultured Dairy Products

Yogurt and kefir consist of milk that has been inoculated with live bacterial cultures. These cultures convert the milk’s lactose sugar into lactic acid. For people who have difficulty digesting the lactose in milk, cultured dairy products may be easier to digest because the live, active cultures produce lactase, which pre-digests the lactose.

Yogurt has been made in cultures around the world for thousands of years. The bacteria that are traditionally used to make yogurt are also responsible for many of yogurt’s health benefits such as improved intestinal health and increased immune function. To enjoy the health benefits of yogurt, make sure that the yogurt you buy contains live, active cultures (all of the yogurt varieties available at the Co-op do). Yogurts made with soy milk and coconut milk are also available and contain the same active cultures.  Make your own! The Co-op carries a yogurt starter kit that you can use to create your own yogurt. You may choose the milk to use and add whatever flavorings or sweeteners you like.

Kefir, like yogurt, is a cultured milk product and usually tolerable to those with lactose intolerance. Kefir contains different types of beneficial bacteria than yogurt does, as well as beneficial yeasts. Kefir contains more bacterial strains that remain viable in the digestive system, increasing the likelihood of intestinal colonization.

Supplements:

Important considerations

A well-know and trusted brand 
Choose a probiotic supplement from a trustworthy manufacturer which provides research and thorough information about the product.

Billions of live bacteria at the time of expiration
15 billion and upwards of live probiotics in each capsule is a good recommendation. Look for a supplement that displays potency at time of expiration. A lot of the ingested microorganisms won't survive through the gastrointestinal tract, and more bacteria usually means better survival rates.

Several different bacterial strains
Different strains of bacteria have different survival rates and health benefits. Choosing a supplement with strains from different groups of probiotic bacteria will be the best bet in ensuring optimal results.

Well-researched strains 
The health benefits of certain microorganisms have been well documented through research and clinical trials. Each manufacturer should be able to provide proof that their probiotic supplement contain well-researched and health promoting strains of bacteria.

Acid and bile resistant
The stomach acid and bile will kill a lot of microorganisms. Selecting a probiotic supplement with acid and bile resistant strains will ensure optimal survival.
Some probiotic supplements have enteric coating or other delivery systems that are supposed to ensure survival. Using these types of delivery systems raises some concerns:
- Their effectiveness varies and few manufacturers provide proof that their coating ensures survival
- If these microorganisms aren't supposed to survive through the GI tract, is it wise to artificially ensure their survival?
- Some enteric coatings use synthetic ingredients
- Beneficial microorganisms from natural sources don't have any enteric coating.

http://endomune.com/

New Year New You!

Part 1

With the start of the New Year comes the opportunity for new beginnings.  Many people commit to increasing exercise, decreasing snacking, and look for ways to improve their overall well-being.  Here is the first of 5 steps to help you increase your feelings of wellness and vitality!

1.  Ditch the sugar. 

Sugars: There are two types of sugar

Fructose: It occurs naturally in fresh fruits, giving them their sweetness. Because fructose is very sweet, fruit contains relatively small amounts, and combined with the fiber in fruit, it does not create a problem with blood sugar levels when consuming 1 to 2 servings a day. Today’s standard diet is extremely high in fructose, which is present in many processed foods, sodas, baked goods, crackers, canned goods, and many others. The entire burden of breaking down fructose falls on your liver, where excess fructose is quickly converted into fat, which explains the weight gain and abdominal obesity experienced by so many people. Fructose is the primary cause of non-alcoholic fatty liver and elevates uric acid, which raises your blood pressure, stresses your kidneys, and leads to the chronic, low-level inflammation that is at the core of most chronic diseases

Glucose: The other type of sugar is glucose, which is the most common form of carbohydrate. When you eat starches, your body converts them to glucose, which raises blood sugar levels and supplies your body with energy. When your body breaks down glucose it causes a rise in blood sugar. In order to return your blood sugar to a normal level, the pancreas releases insulin. The insulin carries the glucose to the cells that need extra energy, storing any remaining energy in long-term storage (Your FAT cells). This can result in the chronically elevated blood glucose levels found in type 2-diabetes or metabolic syndrome.

In the 1800s the average American consumed 9 tsp. (45g) of sugar over a 5-day span, which is equal to one can of soda. Currently Americans consume 153 tsp. (3.19 cups)(765g) over a 5-day span, which is equivalent to 17 cans of soda.

The American Heart Association recommends not exceeding:

•    Children – 4 tsp./day (20g)

•    Women – 6 tsp./day (30g) 

•    Men – 9 tsp./day (45g)

Snickers Bar: 30g = 6 tsp. (Fulfills all of a women’s requirement) Skittles: 47g = 9.5 tsp. (Fulfills all of a man’s requirement)                         Mt Dew (20oz bottle): 77g = 15.4 tsp. (Over double a women’s daily requirement  and almost double a mans daily requirement)
                                    Snapple Lemon 16oz: 46g = 9.2tsp (Fulfills all of a mans requirement)

What to Do:

When you want something sweet, what can you do? Try some natural sweetness from a piece of fruit, or a smoothie.  Replace the sodas with mineral water, and lightly sweetened or unsweetened tea.  So many people think fat is the cause of weight gain, when in all reality our body needs healthy fat. The REAL culprit is sugar.  Start small and gradually move from processed sweets and soda to more healthy choices like fruit!  

 Donna Goldberg, NTP