Laziness Kills? Literally?!

You think that by not moving your body you’re conserving energy, well being too lazy to move can actually kill you.

According to the study released on a medical issue of the Lancet, inactivity brought death to a stunning 5.3 million citizens of the world on a yearly basis, surprisingly the same mortality rate due to smoking.

The most common causes of death for those not receiving the recommended 150 minutes of moderate aerobic physical exercise per week is heart problems, Type two diabetes, bowel melanoma and breast cancers.

We’re always reminded to exercise and constantly being nag about the benefits of being active and staying fit, but few are reminders on the harm in being physically idle or lack of exercise.

And so from 16 nations, scientists congregated and released series of issues on inactivity thanks to the Lancet. They’re giving lazy bodies a different approach for people to take it more seriously and they’re like saying "people, it’s not a joke. Get of that couch and start moving!" Or something like that.

The group of 33 scientists pulled together from companies across the world also said that government authorities are advised to look at ways to make physical exercise more practical, cost-effective and more secure.

The 14 bodybuilding rules of muscle-building nutrition

  1. Drink filtered water, at least 6 glasses a day.  Have 8 ounces first thing upon rising in the morning
  2. Eat lots of fresh vegetables, at least 5-6 cups a day
  3. Use fresh organic foods when you can, especially with meat and dairy products
  4. Eat 5 or 6 evenly spaced, well balanced meals a day each with 1/5 or 1/6 of your protein with each meal
  5. Eat less than 25% or less of your calories from fat and eat only good fats like seeds, olives, nuts and avocados
  6. Eat lots of high fiber legumes
  7. Avoid unhealthy carbohydrates like sugar, alcohol, and white flour
  8. Eat omega-IIIs daily, flaxseed or oil or salmon are great sources
  9. If you want to lose fat, do it slowly and in a health controlled fashion
  10. Forget Cheat Meals, just eat more of some goods foods every 3 to 5 days.
  11. Consume 3/4g to 1.0g protein per pound of bodyweight per day
  12. Diet should be low in salt consumption to avoid water retention and other ill health effects
  13. Eat unprocessed or minimally processed foods
  14. Do this every day, not just once in a while!

Source: http://www.bodybuildingwithoutsteroids.com/1/post/2012/4/the-14-bodybuilding-rules-of-muscle-building-nutrition.html

5 myths about health

Here are some myths about health and what’s really true: you will be amazed.

1. It’s OK to miss morning meals.

The truth:  a morning meals is a very essential time to eat. When we go to sleep, we are kind of ‘fasting’ for 8 hours, so it’s important to ‘break’ this fasting (that’s why it is called breakfast.) Although individuals who miss morning food, eventually gets their energy by eating later in the day, they’re unlikely to get all the nutritional supplements that an easy morning food can offer. Try honey on porridge or oat meals with fruits for a healthy but stuffing food.

2. Pimples are due to not cleansing properly.

The truth:  Pimples is due to the effects of testosterone on skin sebaceous glands. This is why it particularly implied on youngsters and can also be enhanced by stress.

Cleaning your face too often can actually increase acne as our skin restore natural oil (that actually protects and moisturizes our skin) gets cleaned away.

3. Banana Fruits are fatteners.

The truth: a banana is high in potassium and not fat. There is 95 calories in a banana and 0.50 grams of fat so it’s really low fat.

4. Low fat eating plans are a normal and balanced way of reducing bodyweight.

The truth:  Going through a low-fat eating plan is rampant among those eager to shed bodyweight and it may looks good, but deliberately removing fat from your every day eating plan (specially the healthy fats) can really harm your health. Non-fat eating plans don’t give sufficient energy to stay fit and have balanced growth. Exercise with a combination of balanced eating plan is healthier and it is sure to show long term results.

5.  Barbecued meals can give you cancer.

The truth: There’s a chronic sensation nowadays that anything pleasant have to be some kind of harm to our wellness. So many factors appears to be prohibited that we are not sure what to think anymore, so when somebody says that the brown crust area of barbecued meals contains harmful toxins, well there’s no harm in believing  and who the heck are we to say it’s not?

Though it’s real that the roasted or blacked sides of bbq meals have carcinogens, there is really no proof created which connects barbecued meals to cancer.

Maybe because we would in no way eat sufficient burnt meals to cause our DNA harm that is main to melanoma growth.

In addition, we can decrease the harmful toxins by 99% by soaking the meat it in a pool of homemade barbecue sauce before you bbq it in the griller. It is believed this may be due to common barbecue sauce substances or the marinade content – lemon and garlic or lime juice, garlic oil, essential olive oil, and tomatoes – are high in fighting cancer substances.

Almond butter

Friday night is family movie night at our house. We love snuggling on the couch with the kids to watch a great movie…talking animals, spies, superheroes…the stuff I never fully appreciated before becoming a parent.

Popcorn was always part of our watching experience before we went paleo. I’ve been seeking a satisfying substitute for months. Something crunchy, nutty, sweet, and salty.

The obvious answer would be apples and almond butter. But the raw organic almond butters, while great in recipes, do not have enough flavor for me to consider it a treat. I love Jason’s Maple Almond Butter, but that’s a cheat that I’m trying to avoid.

So I decided to create my own paleo almond butter. It’s sweetened with dates and has just a touch of sea salt. Try it…it totally tastes like you’re cheating, but you’re not!

Almond butter ingredients

  • 1 cup raw organic creamy almond butter (warm it and mix to soften, if needed)
  • 1/2 cup dates
  • 1 Tbsp coconut oil, liquified
  • 1/4 tsp sea salt

Easy almond butter recipe

  • Pulse dates in a food processor until finely chopped.
  • Add almond butter, coconut oil, and salt; process until smooth.
  • Enjoy with your favorite dippers (apples, bananas, pears, etc.).

Source:http://paleotable.blogspot.com/2011/04/tastes-like-cheating-almond-butter.html

Simple and quick shrimp kebabs

I decided to jazz up our basic shrimp kebabs tonight by adding bacon. Everything tastes better with bacon, right? For those into languages: kabob is how you order a kebab in Afghanistan…

This meal has no waste since you use the bacon trimmings in the broccoli side.

I recently read that only 20 percent of the U.S. shrimp supply is wild and that purchasing frozen shrimp is your best bet since fresh-caught shrimp is frozen almost immediately, but you never know how long the shrimp at the fish counter has been thawed. Fortunately, I found that Target stores sell frozen wild shrimp in their Sustainable Seafood section.

The bacon on these kabobs is cooked through, but not crispy. The bacon fat keeps the shrimp from drying out on the grill and from overcooking. I use bacon from Wallace Farms, but if you purchase it from the store, be sure to get nitrate-free bacon without a lot of additives.

Paloe shrimp kebabs ingredients, serves 2-3

  • 18 medium raw shrimp, peeled and deveined
  • 1 head broccoli, broken into uniform-sized pieces
  • 9 slices uncooked bacon
  • freshly ground black pepper
  • 1/2 lemon
  • two-pronged metal skewers or 6-8 wooden skewers that have been soaked in water for 30 minutes
  • bacon fat, extra virgin olive oil, or coconut oil

How to make bacon shrimp kebabs

  • Preheat grill to medium high.
  • Wrap each piece of shrimp in bacon. Use 1/2 slice bacon per shrimp. Slightly overlap the ends of the bacon, then trim the excess and set aside. 
  • Thread 5 to 6 shrimp on two wooden skewers (like a ladder) or one two-pronged metal skewer. Use skewers to hold bacon around the shrimp. Repeat with remaining shrimp.
  • Grill for 4 minutes or until bacon is lightly browned. Turn the skewers and cook for an additional 4 minutes on the other side.
  • While shrimp cooks, chop excess bacon and saute in a medium skillet over medium-high heat for 2-3 minutes. Add a little bacon fat, coconut oil, or olive oil if pan is too dry. Add broccoli and toss to combine. Reduce heat to medium, cover, and cook for approximately 5 minutes or until broccoli is crisp tender. 
  • Remove from heat, season with pepper and a squeeze of lemon. Serve alongside shrimp kabobs.

Source: http://paleotable.blogspot.com/2011/01/bacon-wrapped-shrimp-kabobs-with.html

Why Fish Oil?

Disclaimer: I am not a doctor. Whatever you put into your body, do so at your own risk. All I intend to describe is what I do and why I do it.

I consume 10800 milligrams (10.8 g) of Omega-3 fatty acids via fish oil daily at a body weight of 179 pounds.  I recommend a proportionate dose for most adults. I even give fish oil to my dog. I do not take any other dietary supplements or multi-vitamins, as a diet rich in lean meat and fresh fruits and vegetables provides all the remaining nutrition my body needs.  

Ph.D. Biochemist Barry Sears – founder of The Zone Diet – said of fish oil, “It’s as close to a miracle drug as I’ll ever see in my lifetime.” I agree.  Below is a very concise explanation of why.  If you just want to take my word for it (something I don’t recommend) then skip to the section titled “How Much Fish Oil Should I Take?” If you wish to read a more exhaustive explanation I recommend the Wikipedia articles on omega-3 fatty acids and fish oil, or reading the references I have linked.

Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA.  These fatty acids have numerous, documented health benefits: improved cholesterol balance, reduced inflammation, increased blood flow, reduced rates of heart disease and atherosclerosis, better immune system function,improved brain function, improvement in psychiatric disorders, and prevention of cancers (particularly breast, colon, and prostate).  Improved blood flow and reduced inflammation are of particular interest to athletes.  This enables an athlete to train harder and recover faster.

Even for the non-athlete, the benefits of fish oil are profound.  Including the benefits listed above, studies have shown that fish oil can cause weight loss and improved body composition even when supplementing a very poor diet.  I advise everyone to eat a diet rich in lean meat, fruits and vegetables, nuts and seeds, with as little starch and refined sugar as possible. However, if you simply refuse to change your diet then I highly recommend you take fish oil.  It’s super easy and will go a long way towards counteracting those McDonald’s extra value meals.

The only significant negative effect of fish oil is that when taken in large doses and combined with drugs like aspirin, it can cause increased bleeding.  This doesn’t mean you will bleed out from a paper cut, but it could be significant if you incurred a life-threatening injury.  This would probably only happen in rare circumstances where you take an extremely large dose and combine that with an anti-coagulant like Aspirin and suffer life-threatening bleeding. I think the benefits far outweigh the risks, but that’s a decision you must make for yourself.

How Much Fish Oil Should I Take?First, ignore the recommended dosage on the fish oil bottle. Most Americans consume enough Omega-6 fatty acids that the recommended dosage on the bottle would be laughably low in keeping your Omega-3 to Omega-6 ratio in check, which is one of our primary goals of supplementing fish oil. Next, the amount of fish oil you take isn’t nearly as important as the amount of Omega-3 (n-3) fatty acids in that fish oil. We are just taking the fish oil for the n-3′s, so it makes sense to pay attention to the n-3 content of your fish oil. This varies wildly by brand and quality. You’re looking for the EPA and DHA content of the fish oil. This will be listed on the back label. To make things simple, total the milligrams of EPA and DHA to get a single amount of n-3 content. So what’s a good number? I’ve seen fish oil from Wal-Mart that has less than 200 mg total per capsule. That’s pretty poor. Most quality fish oil will have 300-600 mg per capsule. That’s pretty good. Anything over 600 mg per capsule is pretty potent stuff, sometimes called “pharmaceutical grade.” If your brand doesn’t list the EPA and DHA content at all (it’s not required by law), then ditch it. That means it’s so pitifully poor that they’re ashamed to list it. Lower quality fish oil also causes “fish burps” much more frequently than high quality fish oil.

Below you can see an example of a fish oil nutritional label. Notice the serving size is 2 capsules. Each serving has a total of 720 mg of EPA and DHA. Therefore, each capsule contains 360 mg of EPA and DHA. That’s not terrible, but it’s not very good either. You’ll have to consume a lot of capsules to get the necessary n-3 content. Always pay attention to serving size. Many manufacturers (like the one below) will try to trick you into thinking you are buying extremely high quality fish oil by listing a single serving as 2 capsules. They know everyone assumes the nutritional information on the back is given for a single capsule.

Fish Oil Nutritional Data

For comparison, I would have to consume 30 capsules per day of this fish oil to get the same n-3 content that’s in 12 capsules of the more potent fish oil that I take. If you’re serious about getting the correct amount of Omega-3 fatty acids (remember, we’re only taking fish oil for the n-3 content, not the fish oil itself) then bargain brands of fish oil may not be a bargain at all.

I use Member’s Mark triple strength fish oil from Sam’s Club. After tax it is a few cents more than $20 for a bottle of 150 capsules. Each capsule contains 1400 mg (1.4 g) of fish oil and 900 mg combined EPA and DHA Omega-3 fatty acids. Based on recommendations from other CrossFit athletes and my own experimentation, I currently take 12 capsules per day, each with 900 mg of combined n-3 content. I consume the capsules in equal doses at three times throughout the day. That works out to 10800  milligrams (10.8 g) of n-3 per day. That is not the same as milligrams of fish oil. Each capsule is 1400 milligrams of fish oil, so I am taking 16800 mg (16.8 g) of fish oil to get 10800 mg (10.8 g) of Omega-3 fatty acids. The n-3 content is what’s important, not the fish oil itself.

In his book, The Paleo Solution, Robb Wolf makes different dosage recommendations based on level of athleticism. He recommends 1g of EPA/DHA per 10 lbs of body weight for sick, overweight, and highly inflamed individuals. For lean, muscular athletes with blood chemistry closer to ancestral norms, he recommends .25-.5 g of EPA/DHA per 10 lbs of body weight. All things considered, I recommend athletes use the upper end of .5 g per 10 lbs of body weight.

If you’re not ready to jump into consuming that much fish oil, that’s OK. I didn’t start out taking that much daily. If you’re apprehensive then just start with 3-5 capsules daily. Once you’ve seen its positive effects then you may want to consider taking more.

More Evidence: Here is a 15-minute video by Barry Sears on the benefits of fish oil, including his results treating Manuel Uribe.  Manuel was the heaviest man on earth at over 1200 pounds.  Eighteen months after adhering to a Zone diet and supplementing with extremely high doses of fish oil he had lost 400 pounds and had the blood chemistry and resting heart rate of a well-trained athlete.  He currently continues his multi-year path to a normal body weight using the Zone and fish oil.  Dr. Sears begins discussing fish oil about 3 minutes into the video.

Source: http://www.itspaleo.com/article/2012/1/why-fish-oil.html

Grilled paleo steak

Here’s a simple preparation for delicious grass-fed steaks on a warm spring night.

Sometimes salt and pepper is all you need for the flavors to shine through, especially when the produce is without fertilizers or any other nonsense.

Scale this recipe up or down as needed. Enjoy!

Paleo steak ingredients

Serves 4.

  • 4 grass-fed strip steaks (or your favorite cut)
  • sea salt
  • freshly ground black pepper

How to grill a steak

  • Preheat grill to medium-high.
  • Season steaks with salt and pepper.
  • Grill steaks for about 4 to 5 minutes on each side, or until they reach your desired degree of doneness. Transfer steaks to plates and keep them warm until ready to serve.

Source: http://paleotable.com/2011/02/grilled-ny-strips/

Easy salmon salad

Easy delicious paleo fish salad with tomato vinaigrette so you will enjoy in less than 20 minutes a healthy yet delicious dose of Omega 3s and vitamines…

This is a 20-minute meal that includes a healthy dose of Omega-3s plus vitamins D, B12, niacin, selenium, B6, and magnesium (source: About.com).

The peppery arugula  and balsamic tomato vinaigrette perfectly balance the salmon’s distinct flavor.

If you can’t find wild salmon, substitute another sustainable fish.

Adapted from Cooking Light, July 2010.

Paleo fish salad ingredients

Makes 4 servings.

  • 4 6 oz wild salmon fillets
  • 3/4 tsp sea salt, divided
  • 1/2 tsp black pepper, divided
  • 4 tsp balsamic vinegar
  • 3 Tbsp extra-virgin olive oil, divided
  • 2 tsp minced shallots
  • 1 pint grape tomatoes, halved
  • 5 cups loosely packed arugula
  • 2 Tbsp pine nuts, toasted

Salmon salad and tomato vinaigrette recipe

  • Heat a large skillet over medium-high heat. Sprinkle fillets with 1/2 tsp salt and 1/4 tsp pepper. Heat 1 Tbsp olive oil, then add fillets to pan. Cook 3 minutes or until browned. Turn fillets over; cook 4 minutes or until desired degree of doneness. Remove fish from pan; loosely cover and keep warm. Wipe pan clean with paper towels.
  • While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.
  • Return pan to medium-high heat. Add tomatoes, remaining 1/4 tsp salt, and remaining 1/4 tsp black pepper. Sautee for 3 minutes or until tomatoes soften. Add tomatoes to vinaigrette: toss to combine.
  • Arrange 1 1/4 cups arugula on each of 4 plates; top each serving with 1 fillet. Spoon about 1/2 cup tomato mixture over each salad and sprinkle with 1 1/2 tsp nuts.

Source: http://paleotable.com/2013/09/salmon-and-arugula-with-lemon-balsamic-dressing/

Paleo frosting

When I first discovered coconut butter, I knew it would make an excellent frosting ingredient. It’s sweet all on its own and can be warmed and whipped into shape quite easily. This recipe uses only a few ingredients and comes together quickly.

I have updated this recipe to include a little palm shortening, which I have found to lighten up the texture of the frosting and make it a bit more spreadable. The palm shortening also seems to make the frosting more stable at room temperature.

I sprinkle toasted, chopped walnuts over a frosted coconut chocolate cake and it tastes just like a traditional German chocolate cake…my favorite!

Adapted from http://gnowfglins.com.

Ingredients

Makes enough to frost one double-layer cake.

  • 1 15-16 ounce jar coconut butter or coconut manna, warmed to a blendable texture
  • 1 1/2 Tbsp raw honey, warmed to a blendable texture
  • 1 cup full-fat coconut milk
  • 2 tsp vanilla extract
  • 1/2 cup palm shortening

Paleo frosting preparation

  • Place coconut butter, honey, and vanilla extract in a large mixing bowl.
  • Use an electric hand mixer to combine until smooth.
  • Add coconut milk, a little at a time, until frosting reaches your desired thickness.
  • Add palm shortening and mix until fluffy.

Source: http://paleotable.com/2012/02/coconut-cream-frosting/

Easy Paleo Pizza

Pizza – most of us see it as an essential accompaniment to Dexter or Game of Thrones viewing marathons, games nights, kids parties and lazy family dinners.

That’s a lot of fun things you’d have to take pizza out of when going paleo, right? Well, you could replace it with kale chips and chicken wings but the reality is WE ALL LOVE PIZZA! And for that reason alone, I give you my personal favourite paleo pizza recipe.

You can use the same toppings as me but it’s all about the crust really. Once you find a crust that works for you (and hopefully this one will), you can experiment with different toppings and sauces.  BUT! Before you start jumping up and down with excitement that you can now eat pizza every day, please remember that flours – even the paleo approved kinds – are starch, have a higher percentage of carbs and should therefor be eaten in moderation. If you’re trying to lean out, stick to meatzas and omelettazas or whatever they’re called.

Cook’s notes: You will need 1-2 round pizza baking trays with holes. The holes allow the heat to circulate under the crust which helps to cook it through consistently. You will also need a spatula and some baking paper. You can coconut flour in many health food stores orbuy it online. Almond meal and tapioca flours are widely available. One of the reasons I used garlic and rosemary in the crust is to mask the slightly overpowering taste of coconut that I know some people have a bit of an issue with. It workswell and tastes great. Dried procini mushrooms can be found in most supermarkets and green grocers, soak them in hot water for 5 minutes before dicing. If you can get fresh porcini mushrooms…don’t talk to me! And a quick note on the cheesy matter, go ahead and use some mozzarela if your tummy is ok with it.

Paleo pizza ingredients

Serves 4 to 5

For the crust

  • 1 cup coconut flour
  • 1 1/2 cups almond meal
  • 1 cup tapioca flour
  • 1 cup water
  • 5 whole eggs
  • 2 garlic cloves, finely diced
  • 1 tbsp dried or fresh rosemary, diced
  • 1 1/2 tsp baking powder, gluten free
  • 5 tbsp olive oil

For the toppings

  • 2/3 can diced tomatoes or tomato passata
  • 1 tbsp dried or fresh oregano or basil leaves
  • A good pinch of salt
  • A pinch of dried chili flakes
  • 2/3 cup sliced salami
  • 1/2 zucchini sliced
  • 7-8 Kalamata olives, sliced
  • 1 small white onion, chopped
  • 1/2 cup dried porcini mushrooms, soaked in hot water
  • 1 cup diced fresh mushrooms
  • 1/2 tsp Celtic salt or sea salt
  • 1/2 tbsp ghee or coconut oil
  • 1/2 cup grated sheep’s milk Pecorino cheese

How to prepare your delicous paleo pizzas

Preparation time: 20 minutes | Cooking time: 30 minutes

  • Preheat oven to 175C (around 350F).
  • Combine all crust ingredients in a large bowl and incorporate well with a whisk and a wooden spoon. The consistency of the mix is going to be nothing like a traditional pizza dough. It will be more like a thick pancake mix, because essentially that’s what we’ll be baking in the oven.
  • Place a sheet of baking paper on top of the pizza baking tray, you might need to use two overlapping sheets depending on the width of the paper. Scoop and add half of the mix to the middle of the tray. Using a spatula, spread the mix to the edges keeping a circular shape. Make sure the thickness is as even as possible in the middle and the edges (see photos below). Place the tray in the oven, on the middle shelf, and bake for 15 minutes or until it’s light golden brown. You can either use two baking trays at once or pre-bake the crust in two batches. If baking two trays at once, swap them around half way through as the heat is different at the top and bottom of the oven.
  • While the bases are cooking, prepare the toppings. Heat ghee or coconut oil in a frying pan and sauté onion until soft. Add diced pre-soaked porcini, fresh mushrooms, salt, some pepper and cook for 4-5 minutes.
  • For the base sauce, mix diced tomatoes or tomato passata with dried or fresh herbs and a pinch of salt.
  • Take pizza bases out of the oven, remove the baking paper from underneathand let them cool down slightly before adding toppings. Leave the oven on.
    • For pizza 1: spread 2-3 tablespoons of tomato mix, scatter salami and zucchini slices, throw some olive slices and sprinkle with some dried chili flakes.
    • For pizza 2: spread 2 tbsp of tomato mix, scatter onion and mushroom mix, a few zucchini slices, and Pecorino cheese (optional).
  • Bake each pizza with the topping on for a further 10-12 minutes at 175C. Once ready, drizzle each pizza with a little olive oil or even truffle oil on the mushroom pizza if you have it. Serve with a side salad and a cheeky glass of red.

Source: http://eatdrinkpaleo.com.au/ireys-paleo-pizza-recipe/