Life: Our Luck is Changing!

Kev and I been stuck in one of those ruts where every time you do something to improve your life and get ahead, you get knocked back down. I understand this happens to everyone, it's happening to a couple of my friends right now. Sometimes it's over quick and sometimes it's long and drawn out. I had been impatient for Kev and I to move in together as we had a plan, a plan to pay off debt and get our lives going in the right direction, to move forward together towards our dreams and goals. But this could not happen until we moved in together. We moved in together in April and it seems since then it's been one thing after another...nothing really huge, but enough to not let us get ahead. Every time we cut our expenses to pay more towards debt, another expense was added like his car, my doctor bill, something. Through it Kev stayed positive (he really is amazing) and taking it one day at a time. We worked together to come up with a new plan and it seems things are finally falling into place.

The biggest change in our luck is Kev getting a new/second job in which he has the potential to earn much more than he makes now and it looks to be a good start to getting us ahead. That's followed by a lot of little things here and there like winning an Amazon gift card, finding the crossfit shoes I want on sale, beating the Underwood Jewelers' Team in the Never Quit 5k for a gift card to their store, and so on. But I'm starting realize, maybe nothing really has changed. Maybe we're still having the same luck we've always had. Maybe it's my perspective that's changed. I could have looked at all of those good things in a negative way. Now Kevin may not go back to school for his master's like he wanted, or it was only a $10 Amazon gift card, or the shoes weren't the color I really wanted, or the fact that I ran one of my worst 5ks in a long time.

Sometimes in life, nothing has changed at all except our perspective and sometimes that's all we need to make our life complete. We go through life so unhappy because we don't have that, or this went wrong today, but why? Really when we stop and look at our lives, are they really that bad? We have a roof over our head, food in our bellies, a paycheck coming in and so many more luxuries that many others don't. And most of all, we have each other. Honestly, I feel the reason my perspective has changed is because of Kevin. He was always there day in and day out staying so positive and that began to rub off on me. It is infectious. So if you're down then reach out to your happy-go-lucky, positive friends; while they can be really damn annoying at first, their postivity and look at life can start to rub off on you. Try taking whatever negative thoughts you're having and think about how it can actually be a good thing for you. And remember, most of the time when something bad happens, it's opening the door for something better. We may not see it now or right away, but be patient because honestly things always work out just the way they were supposed to in the end. It may happen by taking a different path than you had planned and not the way you would have liked, but in the end, you'll get there. Look for the little lights in your dark tunnel.

So for today, and from now on, I will be the luckiest person I know. And honestly, with a boyfriend like Kevin, how can I not be?

“Life has taught us that love does not consist in gazing at each other, but in looking outward together in the same direction." - Antoine de Saint-Exupery

Fish Oil: The One Supplement You SHOULD Be Taking

“It’s as close to a miracle drug as I’ll ever see in my lifetime.” --Dr. Barry Sears

I have blogged a little about fish oil, but have not really mentioned why it's so important and the benefits of it. Even if you don't take supplements, you should take fish oil. Yes, you can get most of your needed vitamins and minerals from eating a balanced diet, but it's near impossible to get all the omega 3 fatty acids your body needs unless you're eating fish for almost every meal, even then you may still be lacking. And unfortunately, most of the fish you eat is polluted with pesticides and toxins. Consuming fish oil as a supplement is a much safer way of getting the omega 3s you need. Further, your lifestyle and eating habits have created an imbalance in the ratio of omega 3 to omega 6 acids you consume resulting in a much lower level of your required omega 3s. Consuming a fish oil supplement can easily correct this imbalance.

Why are Omega 3s so important?

The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are not made in the body so we must consume it from our food sources. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

What are the actual benefits of fish oil?

Prevention and/or treatment of the following health conditions:

• Alzheimer's disease
• Asthma
• Attention deficit hyperactivity disorder (ADHD)
• Bipolar disorder
• Cancer
• Cardiovascular disease
• Depression
• Diabetes
• Eczema
• High blood pressure
• Huntington's disease
• Lupus
• Migraine headaches
• Multiple sclerosis
• Obesity
• Osteoarthritis
• Osteoporosis
• Psoriasis
• Rheumatoid arthritis

Benefits for everyone:

• Improves skin texture.
• Enhances hair growth and health.
• Improves memory and concentration.
• Develops stronger immune system.
• Lowers blood cholesterol levels.
• Enhances heart health and reduces risk of cardiovascular diseases which helps prevent strokes, heart attacks, and cardiac arrest.
• Maintains chemical balance in your brain which helps those with depression and other mental illnesses.
• Improves brain health and reduces risk of brain diseases such as dementia.
• Developes positive attitude toward life...see above regarding chemical balance in your brain.
• Reduces inflammation; this is great for athletes since your muscles inflame after your workouts as they are rebuilding. This means you can now recover quicker. Also helps those with inflammatory diseases.
• Helps you lose fat

So now the question is, why would you not want to take something that benefits you in so many ways?

Choosing Fish Oil Supplements

The quality of fish oil depends on three main characteristics:

• The fish used
• Processing techniques for processing the raw oil
• Storage conditions of the oil and the supplements

Other factors:

• How much EPA and DHA is in the fish oil
• Is it pharmaceutical-grade fish oil

Capsules vs. Liquid
My personal opinion based on numerous articles I have read over time, is that pharmaceutical-grade, liquid fish oil is the best. Liquid fish oil is more concentrated in EPA and DHA, therefore you do not have to take as much. Most capsules on the market have very low amounts of EPA and DHA resulting in you having to take many (think 16 capsules) a day to get your required amount of omega 3s. Who wants to take that many capsules? Most capsules on the market are filled with fillers and junk ingredients which results in the lower amounts of DHA and EPA and truly are not worth anything. Since the liquid form is more concentrated, even though it costs more upfront, you get more for your money in the long run. Also, with capsules, you don't always know how long they have been sitting on that shelf. Even though they say they aren't expired, they could still be rancid. There are also worries about the process of creating capsules and using heat to seal the capsule gels together. Heat is ruins fish oil so are those capsules really as effective as they should be? I would rather skip the worry and take the liquid fish oil that is free of fillers only a couple times a day as opposed to numerous capsules throughout the day.

Recommendations:

I recommend pharmaceutical grade liquid fish oils. Here are 3 of the best:

• Carlson's
• Barleans's
• Nordic Naturals

How much should you take?

Here is a link to a great calculator to help you determine how much fish oil you should be taking: Whole9

Storing liquid fish oils

Keep fish oil in the fridge to prevent your fish oil from going rancid due to light and heat.

Recap

Fish oil reduces inflammation, resulting in weight loss, improved blood chemistry and better overall health as well as prevents and even helps treats numerous health conditions. Research has shown even when used to supplement a very poor diet, fish oil can help lower the risk of heart disease, cancer, MS, bipolar depression, ADHD, chronic pain and Alzheimer’s—all because fish oils reduce inflammation.

Watch the video discussion below by Dr. Barry Sears if you would like even more information than what I've outlined above and still need convincing.

Lastly, as always, I'm not a doctor, so please consult your doctor before beginning any new supplement.

References:
FishOilSupplement.org
The World's Healthiest Foods
Whole9- Fish Oil Facts

Classic Chili

A classic chili, paleo of course.

Ingredients:
2 lbs of lean ground hamburger, turkey, buffalo meat, etc
1 onion, chopped
1-2 bell peppers, chopped
6 cloves of garlic (we like garlic)
2 tbsp of olive oil
2 28 oz cans of chopped tomatoes with juice in (I've done various combinations cans of tomatoes based on what I have on hand such as 1 can crushed tomatoes with 1 can of diced tomatoes.)
ground pepper to taste
4 tbsp chili powder
1 tsp dry oregano
1 tbsp ground cumin (we like cumin as well)
3/4-1 cup of water (depending on how thick you like your chili)

Directions:
1. Heat pan with olive oil. Cook ground meat.
2. Add in chopped onions, bell peppers, and garlic and cook until soft.
3. Add in tomatoes, chili powder, oregan, and cumin and stir.
4. Add water, then simmer for at least 2 hours. I usually find 2 1/2 hours to be a good amount of time. If you let it simmer longer, check to see if you need to add more water if it starts to dry out.

Review:
This is a classic recipe that's hard to mess up. Enjoy!

A Coq Au Vin (in half the time!)



Or chicken and wine for those not fluent in french. Thanks to Sarah at Everyday Paleo, this is a paleo take on a classic dish my best friend and I used to make for our French club in high school which would take hours to prepare and cook, which now only takes about 30 minutes!

A Coq Au Vin
Ingredients:
12 oz bacon, diced
1 lb pearl onions (I don't usually have these on hand so I'll use regular white onions diced.)
4 garlic cloves, minced (I usually add more as Kevin loves garlic.)
2 cups crimini mushrooms, sliced (I'm not a mushroom eater, so I leave these out.)
2 lbs chicken breast, cut in half lengthwise (or you can use chicken tenders)
2 tablespoons olive or canola oil
½ cup red wine
1 cup chicken broth
1 bay leaf
½ tsp black pepper
½ tsp poultry seasoning (To make your own poultry seasoning, combine 3 parts thyme, 2 parts sage, 2 parts marjoram, 1 part rosemary, and 1 part pepper. You can add a pinch of nutmeg, oregano, or savory if you want.)

Directions:
In a big pot brown the diced bacon.  Add the mushrooms, onions, and garlic and saute for 4-5 minutes. Remove the bacon mixture from the pot, leaving some of the grease.  Over medium high heat, sear the chicken breasts for 1-2 minutes per side or until golden brown but not cooked through!  Remove the chicken and set aside. To make your sauce,  add the olive oil to the pot along with the wine.  Bring the mixture to a boil and whisk together.  Add the chicken broth, bay leaf, poultry seasoning and black pepper and simmer together for another 3-5 minutes.  Pour back into the sauce the bacon mixture and mix well.  Add the chicken back to the pot, covering as best you can with the sauce. Cover and cook for 12-15 minutes depending on the size of your chicken breasts.

Review:
A fantastic, quick and easy take on this classic recipe. I usually have all these ingredients on hand so it's very easy on a night when I have a ton of chicken and no idea what to make. It does take about 30 minutes in which you are working or watching it most of the time with lots of transfers from pot to plate and back, but the end result is worth it. It takes me back to high school french club, but with less than half the cooking time. Kevin is half french canadian so I was surprised he had never had this before, but he loves it. Of course anything with wine and bacon is usually a win. This is great for anyone who loves A Coq Au Vin, even if they don't follow a paleo diet. A new go-to dinner recipe. Yum!

Mexican Omelette

Kev and I's new morning obsession! This Mexican Omelette recipe was created by Health-Bent. It's super easy to make; we actually like to make it the night before and then grab and go in the morning for breakfast. It actually makes a couple days worth of breakfasts for us. I have made a few slight adjustments for our own taste preferences and the type of kitchen equipment we have. You can view the original recipe on Health-Bent's website. Also check out their website for tons of other creative paleo recipes! I have yet to make all of them that I want to try, but the few I have made have been delicious.

Ingredients:
1 lb ground sausage
1 red onion, diced
1-2 bell peppers, chopped
1 sweet potato, chopped (with or without skin, we always leave the skin on)
10 eggs
(Really you can add other veggies as well, the original calls for mushrooms, but I don't really care for them.)
Avocado slices

Directions:
1. Preheat oven to 400 degrees.
2. Heat a pan on the stove on medium high heat.
3. Crumble and brown the sausage in the pan.
4. Toss in the onion, bell peppers, sweet potato and cook until softened, about 10 minutes.
5. In a medium bowl, whisk the eggs together (adding in a 1/2 tsp of salt, optional, but it helps the egg proteins not bind too tightly together so they don't get rubbery.)
6. Pour the eggs over the sausage/veggie mixture and stir everything. The egg will start to cook a bit.
7. Transfer mixture into a greased long casserole dish and spread evenly.
8. Bake in the oven for about 6-10 minutes.
9. Remove pan from oven and serve with avocado slices.

Not only is this a great paleo recipe, but it's pretty well blocked as well if you follow zone.

*Will post a pic of it when I get home.

Review: As I stated above, this has quickly become one of Kev and I's favorite breakfast recipes. It's super quick and easy and can be made the night before for a great grab and go meal. You can easily mess with the ingredients to change it up and make other variations.

Paleo Wreck!

Things have been crazy the last 2 months which has resulted in a lack of posts by me.

This craziness has included:
- Moving into a new place with Kev.
- Unpacking and combining 2 apartments into 1. (I never realized how much work this is!)
- My sister visiting with my niece, nephew, and aunt.
- Completing a Diamond Dash- a scavenger hunt around Jacksonville via text message with the winning team getting a $15,000 diamond Ritani ring. (We got 16th out of 300...so close!)
- Easter.
- Trying to maintain our social lives as much as possible in our life transition.
- And finally, we finished up our crossfit nutrition challenge in the middle of March.

I won the women's division with everyone noticing and commenting on how small I had gotten. It felt good, I ended the challenge being 8 lbs away from my overall goal and ideal weight. I did feel a little weaker in my workouts though which I guess is common when losing weight because you do lose some muscle as well as body fat.

Regretfully after the challenge, Kev and I had a paleo train wreck. What was supposed to just be a small celebration allowing ourselves to eat those foods that we still miss sometimes turned into a month and a half of gluttony. We ate whatever we wanted, whenever we wanted. It's sickening thinking about it really. There were a few half attempts in that time to get back on the wagon with a comment here or there like "Ok, after this ice cream is gone, no more bad stuff. We going to get back on track." Then the next day would bring a craving for a cadbury creme egg or a bowl of cereal.

Having someone else with you in this journey has its good and bad points. Usually I'm not one influenced by peer pressure all too often, but Kev's not the same as all my other friends. He holds this special power over me and looking into his eyes can get me to do anything. I'm not sure who has the worst sweet tooth, him or me. But when he has a craving for ice cream I can rarely say no; and Kev always has cravings for ice cream! Having someone else means support, motivation, and understanding.   When we're being good, he's great at motivating and keeping me on track, it's just getting us both on track that's hard. And if one of us isn't on track then the other isn't on track.

During our month and a half paleo hiatus, I gained back all the weight I lost during the challenge and then some, saw my crossfit performance fall, and my acne got bad. I was feeling bad about myself overall and refused to step on the scale to see the damage I had done to myself. Kev was feeling the same way. We knew it had to stop. On Monday we finally recommitted ourselves and I stepped back on the scale to get the final damage tally. We have been good all week with no cheats and I'm already feeling much better! My performance in workouts feels better and my acne is clearing up!

I knew eventually I might fall from the wagon/have a wreck, I'm only human. From now on, we may have A cheat here and there, but no more train wrecks. I have learned a lesson on how to drive this train and stay on track because the consequences of not doing so are a bloody mess.

Eating Paleo is Easy!

Here are a couple videos I found on YouTube that I think will be beneficial for people to watch regarding the Paleo Diet and Lifestyle.

Affording Grass Fed Meat

Eating grass fed meats is obviously ideal, but with my budget, I can't really afford much of it and must pick and choose when to splurgeand on what meats. So the question has lingered for me, what do I do since I can't afford grass fed meat a majority of the time?

My answer came in an email today. I subscribe to emails from paleocookbook.com and today's email by Nikki Young email addressed my question. Below is a copy of the email.

Eating as close to the dietary foundations of our hunter-gatherer ancestors has been proven by numerous research studies to yield positive health results, while at the same time eliminating many of the ailments plaguing modern-day society.

It isn't just what we eat that we need to focus on, but also the quality of the food we consume, and looking back through history is a great starting point in terms of analyzing quality. An area where particular attention should be applied is the quality of the meat we consume.

It is a no-brainer that grass fed organic meats are naturally going to be healthier for us, simply because the animal is eating its natural food source and living in a healthy, natural environment. Grass fed meats are higher in omega3, higher in conjugated linoleic acid (CLA), and have a higher density of vitamin E than grain fed meats.

However, grass fed meats may not be available where you live or may not be affordable within your budget. If this is the case, your best option is to purchase lean cuts of meat.

In addition to an under-consumption of omega3 rich foods, the modern day diet already contains a strong omega6 - omega3 imbalance due to grain fed meat and dairy intake. Although animal fats are healthy, when it comes to consuming grain fed meats we need to be aware of the omega6 to omega3 ratio. Grain fed meat yields a far higher omega6 to omega3 ratio, and is therefore detrimental to our diet.

So if grass-fed meats are not an option, opt for lean meats that will help reduce the amount of omega6 fats you are consuming, while ultimately reducing the amount of omega3 supplementation and omega3 consumption needed to maintain a healthy balance.

Hope this helps all of you as much as it helped me.

*Sidenote: I hope you are all taking omega3 fish oil! The benefits are overwhelming! I can always feel the difference when I'm taking it and when I'm not. If you're not, I have a link to a high quality fish oil below in my Amazon recommendation box. If you are considering fish oil, make sure to get a high quality liquid one, capsule form is not usually the best quality for a multitude of reasons . Also, please if you do not know much about fish oil, do some research as, like most supplements, it is not recommended for everyone.

Lasagna

I modified this recipe from Jen's Gone Paleo Roasted Vegetable Lasagna recipe.

Ingredients:
2 Large Zucchini, sliced lengthwise into 1/2" slices
2 Eggplant, sliced lengthwise into 1/2" slices
2 Bell Peppers, quartered and seeded
Thyme
Rosemary
Extra Virgin Olive Oil (EVOO)
Coarse Sea Salt and Black Pepper, to taste
2 lbs ground beef
1 jar tomato sauce

Directions
1. Slice vegetables.
2. Brush vegetables with EVOO and sprinkle with sea salt, pepper, rosemary, and thyme.
3. Roast zucchini, eggplant, and bell pepper at 400F for  20-25 minutes, until soft and slightly caramelized.
4.While vegetables are roasting, brown the beef in a skillet.
5. Once the beef is browned, add tomato sauce and any Italian seasonings you like.
6. Once vegetables are roasted and beef sauce is made, begin the layering process in a 1.5 qt baking dish.
7. Layer eggplant and half of bell peppers, followed by half of beef sauce.
8. Then layer zucchini and rest of bell peppers, followed by the rest of the beef sauce.
9. Cover the baking dish with a lid or aluminum foil. Bake at 375F for 30 minutes.
10. Uncover and cook another 30 minutes.
11. Let the lasagna cool for 15 minutes before cutting.

Review
It doesn't taste exactly like lasagna, but it does satisfy my craving. It may seem like a lot of meat, but let's be honest, we're eating paleo, we like our meat! Feel free to add any extra vegetables you like, mushrooms and onions seem like they would be a great addition.

Almond Bread and French Toast

BREAD! Yes BREAD! For those of you who struggle with the no grains part of the paleo diet, here is the recipe to satisfy that longing bread desire.


Almond Bread (adapted from Elana's Pantry Simple Bread recipe.)

Ingredients:
2½ cups almond flour
½ teaspoon sea salt
½ teaspoon baking soda
3 eggs
1 tablespoon honey
½ teaspoon apple cider vinegar

Directions:
1.In a large bowl, combine almond flour, salt and baking soda.
2. In a medium bowl, whisk the eggs, then add honey and vinegar.
3. Stir wet ingredients into dry.
4. Pour batter into a well greased 7 x 3 inch loaf pan .
5. Bake at 300° for 45-55 minutes on bottom rack of oven; until a knife comes out clean.
6. Cool and serve.

Review
The bread is very dense due to the almond flour. I would recommend cutting it into thin slices so the bread doesn't taste too heavy and overpower whatever you are making with it. Overall it is a great alternative to grain breads and was fantastic and very filling when we used it in making french toast. We cut thick slices for our french toast and I found it to be too much, so definitely cut it into thinner slices. Would definitely be great with some jam, apple butter, and I'm curious to try it as a sandwich.

French toast using almond bread with warmed blueberries and coconut milk topping and turkey bacon.

Biscuits and Sausage Gravy

This is a recipe I really had to work and play around with and modify. I've tried to make it once before, but really had trouble getting both the biscuits and gravy right. My first attempt a few months back resulted in sweet biscuits with a runny gravy. This time I was able to really perfect it.

Biscuits
2 T grapeseed oil
1/2 T honey
1 T vinegar
1/2 T water
1 egg
1 1/4 c almond flour
pinch of salt
1/4 tsp baking soda

1. Mix oil, honey, vinegar, egg, and water.
2. Add in almond flour, salt, and baking soda and mix well.
3. Scoop batter onto greased pan.
4. Bake at 350 for about 12 min or until starting to brown.
Makes 6 biscuits.

Sausage Gravy
1 lb ground sausage
2 T arrowroot
1 1/2 c unsweetened coconut milk
Fresh ground pepper

1. Brown the sausage in a large skillet.
2. Add arrowroot to sausage and mix. The arrowroot should mix into sausage using the grease from the sausage.
3. Reduce heat to low and add in coconut milk.
4. Simmer on low until sauce thickens, stirring occasionally and adding in the fresh ground pepper.

Review
This was a pretty spot on substitute and I was really happy with the way this turned out. The biscuits weren't as sweet, I'm thinking I can eliminate the honey altogether, and the gravy was much thicker like an actual gravy. Kevin had been craving Sweet Tomatoes' sausage biscuits and gravy and this definitely satisfied that craving while keeping it paleo. The biscuits with the little honey I did add to them will even be good with a nice jam or apple butter on top.

Recipes

I haven't cooked much this week, but I will hopefully be posting "lasagna", "cereal", almond flour bread, and french toast recipes and reviews this weekend. Keep an eye out for them!

Agave Nectar vs. Honey

Since starting paleo I've been using sugar substitutes since a lot of paleo recipes I see contain them. I had started following the recipes and using agave nectar but then I realized I didn't even really know what it was besides a sugar substitute. I had also seen a lot of debates in the comment sections regarding agave vs. honey and decided to do a little of my own research.

The agave plant is similar to a cactus, and the sweetener comes from both Salmiana agave and agave Tequilana (or Blue Agave, known best for tequila). The liquid is collected from the plants and then are processed thermally or by enzymes into agave nectar.Honey on the other hand is made by honey bees using the nectar they collect from flowers and is one of the oldest foods to mankind.

Agave Nectar v. Honey

Agave Nectar

Benefits:
Vegan
Low glycemic index (about 15)
Mild/almost neutral flavor
Thinner liquid makes it easier to pour, measure, and dissolve
Used to heal wounds

Cons:
The liquid from agave is not naturally sweet but when its fructose units are separated in production, the syrup becomes so. However, through this process, many of the original nutrients that would be factors toward more optimal health are lost.

Additionally, the end product is about 90% fructose.  It is low glycemic but research on the high consumption of fructose shows that other health related issues may arise, like interference with the formation of collagen and elastin (important for our connective tissue health), and an impaired ability to metabolize glucose. Agave nectar also converts to fat more easily than any other sugar. 

To fully understand the problem with the high amount of fructose in agave, here is an excerpt from Living-foods.com:

"Agave Syrup is advertised as “low glycemic” and marketed towards diabetics.  It is true, that agave itself is low glycemic.  We have to consider why agave syrup is “low glycemic.”  It is due to the unusually high concentration of fructose (90%) compared to the small amount of glucose (10%).  Nowhere in nature does this ratio of fructose to glucose occur naturally.  One of the next closest foods that contain almost this concentration of glucose to fructose is high fructose corn syrup used in making soda(HFCS 55), which only contains 55% fructose.  Even though fructose is low on the glycemic index, there are numerous problems associated with the consumption of fructose in such high concentrations as found in concentrated sweeteners:

A.    Fructose appears to interfere with copper metabolism.   This causes collagen and elastin being unable to form.  Collagen and elastin are connective tissue which essentially hold the body together.¹   A deficiency in copper can also lead to bone fragility, anemia, defects of the arteries and bone, infertility, high cholesterol levels, heart attacks and ironically enough an inability to control blood sugar levels.

B.    Research suggests that fructose actually promotes disease more readily than glucose.  This is because glucose is metabolized by every cell in the body, and fructose must be metabolized by the liver. ³  Tests on animals show that the livers of animals fed large amounts of fructose develop fatty deposits and cirrohosis of the liver.  This is similar to the livers of alcoholics.

C.    “Pure” isolated fructose contains no enzymes, vitamins or minerals and may rob the body of these nutrients in order to assimilate itself for physiological use.⁴

D.    Fructose may contribute to diabetic conditions.  It reduces the sensitivity of insulin receptors.  Insulin receptors are the way glucose enters a cell to be metabolized.  As a result, the body needs to make more insulin to handle the same amount of glucose.⁵

E.    Consumption of fructose has been shown to cause a significant increase in uric acid.  An increase in uric acid can be an indicator of heart diease.⁶

F.     Fructose consumption has been shown to increase blood lactic acid, especially for people with conditions such as diabetes.  Extreme elevations may cause metabolic acidosis.⁷

G.    Consumption of fructose leads to mineral losses, especially excretions of iron, magnesium, calcium and zinc compared to subjects fed sucrose.⁸

H.    Fructose may cause accelerated aging through oxidative damage.  Scientists found that rats given fructose had more cross-linking changes in the collagen of their skin than other groups fed glucose.  These changes are thought to be markers for aging.

I.      Fructose can make you fat!  It is metabolized by the liver and converts to fat more easily than any other sugar.  Fructose also raises serum triglycerides (blood fats) significantly.^10"

Raw Honey

Benefits:
Boosts immune system (which in return prevents diseases)
Used to heal wounds from it's antibacterial properties
Energy booster (since it's rich in carbohydrates, vitamins, minerals, amino acids, enzymes and phytonutrients)

Cons:
Higher glycemic index (raw is about 30, processed is about 75)
Not vegan (due to the bees)
Distinct flavor
Thicker liquid that is harder to work with, solidifies and crystallizes
Can contain a bacteria that can cause botulism in children under 1 year old

Conclusion
Some feel agave nectar is a far healthier alternative to honey due to its lower glycemic index. However, since sugar/sweetners should be limited if not completely eliminated in a paleo diet, one should only be using very limited amounts. So while honey is higher glycemic, since one should be using only a small amount, I feel honey is the better alternative as it's more natural and unprocessed and prefer the cons of honey vs. the cons of agave. With that said, I understand the concern for those who are vegan and feel that everyone should choose based on their individual lifestyles and beliefs. I will however, use raw honey as my sweetner of choice and try to buy from local beekeepers whenever possible (think farmer's markets people!).

Zucchini Chocolate Chip Muffins

I got this recipe from Elana's Pantry.

Ingredients:
¼ cup Organic Coconut Flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
1 teaspoon cinnamon
2 eggs
¼ cup grapeseed oil
¼ cup agave nectar, honey, or other sweetner of your choice
1 ½ cups grated zucchini (do not pack down when measuring)
½ cup dark chocolate chips 73% cacao

Directions:
1.In a medium bowl, combine coconut flour, salt, baking soda and cinnamon
2.In a large bowl, combine eggs, oil, agave and zucchini
3.Mix dry ingredients into wet thoroughly
4.Stir in chocolate chips
5.Grease a mini muffin tin with grapeseed oil and lightly dust with coconut flour
6.Spoon approximately 1 tablespoon of batter into each muffin tin
7.Bake at 350° for 18-22 minutes
8.Cool and serve

Review
These are sooo good! Very sweet like a dessert. You could even add less sweetner and I'm sure they would still taste great! Must make sure to limit yourself...it's hard to stop at just one. I have also made these without the chocolate chips and they are still fantastic. Kevin actually liked them a little better without as the chocolate is not necessary to make these delicious! And the bonus is they are SUPER easy and quick to make!

Meatloaf

I got this recipe from Everyday Paleo and then created a topping for it.

Ingredients for meatloaf:
1 diced red onion
2 lbs ground beef
1 c almond meal
2 eggs
1 can tomato paste
1 T crushed garlic
2 T dried basil
1 tsp marjoram
pepper to taste

Topping:
about 3/4 c tomato sauce
about 2 T tomato paste

Directions:
Preheat oven to 350.
Mix all ingredients by hand in a large mixing bowl.
Place meat mixture in a loaf pan.
Bake for 1 hour until meat is no longer pink in the middle.

For topping I just used tomato sauce (homemade or the Whole Foods brand is pretty good with no sugar or other things added) and mixed in some tomato paste to thicken it some. You can also
used stewed tomatoes or whatever. Add this to the top of the cooked meatloaf and place in oven for another 5 minutes.

Review
I'm not the biggest meatloaf lover, but this was great. Kevin even said it was better than his mom's. Shhh! We won't tell her!

Coconut Chocolate Chip Pancakes

Ingredients (not exact measurements on dry ingredients as I just threw it together):
6 eggs
2 tsp olive oil or Organic Coconut Oil
2 tsp honey
2 tsp vanilla
1 tsp baking soda
1/2 c Organic Coconut Flour
1/8 c Arrowroot
dark chocolate chips

Put eggs in blender and blend until frothy. Add in oil, honey, and vanilla and blend another minute. Add in baking soda, coconut flour, and arrowroot and blend until mixed well. It may look a little runny at first, but the batter will thicken as it sits because of the arrowroot. If it's too thick then add a little coconut milk to it.

Heat non-stick skillet on medium low to medium heat. Pour some batter into the heated pan, sprinkle on chocolate chips, flip when it starts to bubble on top just as normal pancakes would. Be careful not to burn them as they brown quickly and easily.

Top them with whatever topping you like, heated blueberries, strawberries, bananas, honey, almond butter, etc. Kevin and I used pecans and honey and Kevin even added a little warm coconut milk on top.

Review
These were fantastic! Since we used coconut flour instead of almond flour they were much lighter and fluffier and tasted just like pancakes made with white flour. No one will ever know the difference!

Valentine's Day

It's the day when we are "supposed" to show the world and prove to our significant other how much we love them; but this is something that should be done every day. We are lucky for every day we get to spend with each other. I am so blessed as Kevin shows me every day sometimes in the smallest ways. From showing up with a plant to grow with our relationship, giving me a massage, doing the dishes, taking care of me if I'm sick, bringing me chocolate after a rough day, the hundreds of other things he's done for me just because, to things as simple as saying something sweet at the most unexpected times or just looking at me in that way. Words and gifts aren't necessary and proving his love to the world today doesn't matter, it's the way he makes me feel every day that's important. 

Sure he came home today after the Crossfit morning class just to make me breakfast and pack my lunch as I got ready for work, but he didn't do it because it was Valentine's Day, he did it so we can spend some time together and just to make my day just a little easier (and he wanted the leftover coconut chocolate chip pancakes, lol.) Making me breakfast and packing my lunch is something he's done on numerous occassions, never because it was a "holiday".

Today is just another day for us. <3

Paleo General Tso's Chicken

I found this recipe on Scrawny WOD's blog and decided to give it a try especially since I love General Tso's and because Kevin loves food.

Here's Scrawny WOD's recipe:

Sauce
¾ cup Organic Free Range Chicken Broth

2 tbsp Arrowroot
3 tbsp raw organic honey
1/3 cup (plus a little more) Coconut Aminos
½ tsp ginger
Juice of ½ lemon
1 tsp red pepper flakes
1 scallion, chopped

Combine all the ingredients in a bowl, whisk thoroughly and set aside. Melt the honey in the microwave before adding so that it mixes fully with the rest of the ingredients.

Meat
Using a large pan or wok, put two tablespoons of olive or coconut oil in the pan and set it to medium heat. Cut two chicken breasts into small strips or cubes and place in the pan. Brown all sides of your meat. This should take a few minutes. Once the chicken is starting to brown, add the sauce and begin stirring everything together. The sauce will begin to thicken. Add broccoli and chopped carrots at this point and continue to stir everything together. Cook the chicken and veggies in the sauce for another five minutes, or until the chicken is cooked through.

Cauliflower Rice
Since I'm all about saving time yet still want the best tasting food, I tried the cauliflower rice in the microwave recipe and it worked really well! So here's how I made my "rice".

-1 head of cauliflower

Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade in the food processor. If you don t have a food processor you could also use a hand-held grater (which is how I did it) or cut it very finely by hand.

Place the riced cauliflower into a microwave safe covered dish. Cook in the microwave for 4-5 minutes. You don't need to add any water, just cook it as is. When it's done, you'll have a slightly firm, but tender rice alternative and great way to add some more veggies into your diet!

Review

Kevin and I both loved this recipe! It turned out great and is definitely a new favorite. It's surprising close to original General Tso's. Kevin would like me to try making the chicken with a "breading" using coconut flakes, but I personally loved the chicken without any "breading". Also, the coconut aminos are a wonderful substitute to soy sauce. I have tried Bragg's Liquid Aminos and didn't really care for the taste as it tasted extremely salty to me as someone who uses very little salt in my diet. The coconut aminos didn't have that really salty taste like regular soy sauce or Bragg's and has been added as a staple in our cabinet. We have used it several times since making this and it's great to add a little flavor to plain old broccoli which can get boring.

Incidental Epiphanies

My incidental epiphanies, while irrelevant to most and most likely a hodgepodge to all, will hopefully become a compilation of recipes, music, the sweet moments of love, and amusings in life and the incidental epiphanies that result. I am not witty, a talented writer, nor do I have a way with words. I'm just your average girl with a laptop and an outlet.


Recipes
I have began a paleo lifestyle. For those of you who are unfamiliar with paleo, it is a way of eating modeled after our hunter/gatherer ancestors. The belief being that is how we are genetically built to live. If it cannot be eaten raw then you should not consume it which means eating mostly lean meats and veggies, nuts and seeds, some fruit, little starches, no sugar/grains/dairy. Gasp! No grains! Really it's not as hard as one thinks it is and since we all have our vices when it comes to food and it seems we could never give these foods up, I look to make those favorite foods using paleo recipes which I find on the web or adapt myself. I have learned that there are many ways to substitute and not miss your favorite foods at all! Spaghetti squash in place of pasta, nut flours and coconut flour replace white/wheat flour, coconut or nut milks substitute for dairy (great ice cream!), etc. For more reading on the paleo diet I would recommend The Paleo Diet by Loren Cordain, The Primal Blueprintby Mark Sisson, and The Paleo Diet by Robb Wolf.

Music
Like most people, when it comes to music I listen to basically whatever's on the radio...that is until I met my boyfriend. His taste in music is quite different than mine and since relationships are about compromises and learning about each other's interests, his being music and nerd computer games, I chose to learn, understand, and hopefully like his music. No it is not country or polka that he likes, but rather house music, not in the Top 40s sense of house music, but more of the underground house, tech, tech trance, disco house. Experiencing this is like experiencing a whole new world. It has taken me out of my comfort zone and even got me dancing. We shall see where that dancing takes me as I learn more and more about his music. The real test will come with WMC (Winter Music Conference) in Miami in March.


Love

Meet Kevin.

Kevin is my amazingly wonderful, affectionate, and caring boyfriend. Even though we have only been dating a short while, we have this indescribable chemistry. He does not like to admit it or even want me to say it, but he is very "gooey" in the chocolate chip cookie kind of way and does the sweetest things for no reason all the time and even loves to cuddle. Kevin and I will be moving in together in April which is when I'm sure the real stories will begin.


Life
Life is a journey and this is where I will chronicle the amusings and incidental epiphanies it brings. :-)


Enjoy!