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Monthly Archives: July 2012

Will Paleo Ever Go Mainstream?

29 Jul

Many people ask me what I think the future of Paleo is? Will it ever by mainstream and recommended by doctors, government, and society alike? In many ways Paleolithic Nutrition is at it’s infancy in the scientific world and although it is the oldest “diet” in human history, it’s concepts are foreign to most people around us. In order for Paleo to have any chance to become more accepted, we will have to overcome several barriers…let’s see what I think they are.

Cost – There is a great deal of debate about how expensive eating Paleo really is. Some say it is extremely cost prohibitive while others insist that’s just a misperception. What do I think? I think the answer lies somewhere in the middle.

When people say that eating Paleo is no more expensive than eating the typical carb based diet most American’s eat these days, I would have to disagree. If you look at food at the grocery store as a whole, it is often cheaper to feed your family with processed foods than with fresh foods. Put it this way, IF you don’t care in the least about the health of the food you put on your families table, and you don’t really care what it is you eat anyway, you can find cheaper ways to feed your family with unhealthy food. If your family is hungry, and you have very little money, it is very hard to beat 4 packs of Ramen noodles at 15 cents each. Unless you really are extremely poor, I caution anyone from making assumptions that Paleo is “easy” to accomplish.

Next is the significant price difference between regular and organic produce, or bulk raised vs grass fed/free range meats. A whole chicken at my local Kroger costs 4-5 Dollars, while a whole organic bird costs $15. Now look, I agree with most of you that the organic bird has too many benefits to discuss as far as quality and lack of questionable processing practices, but many folks JUST DON’T HAVE THE MONEY! I am very up front with my patients and tell them that they simply have to buy what they can afford, as well as source what they can depending on their geographic location.

The bottom line is that you have to try much harder to eat a Paleo lifestyle on a budget. Can it be done, of coarse it can! But in our world of both parents working long hours, more and more meals being eaten outside of the home, and ever raising prices of food on the grocery store floors, the idea that cost does not present a significant barrier to more widespread adoption of the Paleo diet is foolish at best.

Social Environment – I touched on this just a bit above, but the way our society approaches food and free time is a major factor. The days of learning to cook from your parents, who learned to cook from their parents is becoming a lost art. Convenience is what drives the food industry and most families feel forced to take advantage of that convenience on a nearly daily basis. Late hours at work, ball practice that never ends, homework that takes up more time than it should…there are so many factors that force families to put the quality of the food they eat on the back burner.

I am saddened by the way most people choose their food. When is the last time you saw someone pull up to a car lot and ask for “the crappiest thing on the lot, I don’t care what it looks like, smells like, came from, how old it is, or how long it will last; I just need it to get me through the day.” Most take much more care in picking their cell phones than in picking their dinners. Sad as this is, it is reality. I wish I could change it, but the scale of the changes society would have to undertake to change this are so monumental, I don’t see it every happening. That train has simply left the station, and it does not have a reverse.

Overcoming these social forces is amazingly difficult, especially with the food industry catering at every turn to keep them going. Take an onion for example; you can now buy an onion, pay a bit more for a peeled onion, pay a bit more for sliced onions off the salad bar, pay a bit more for a container of (who knows how old) diced onions, or forget the whole darn thing and just buy something called “onion juice”. Buy a whole chicken for $4, four thighs for $6, or 4 boneless skinless thighs for $8! Imagine, having to butcher your own chicken!!! The nerve… With this type of social and retail environment, can you ever see Paleo hitting the mainstream?

Logistics – Have you ever had this thought? I can go down to my local grocery store and find so many items it is unreal. Take a simple red delicious apple. I would be willing to say that basically every grocery store in America has red delicious apples in it. Let’s say every store has a modest 10 apples, and a quick google search yielded that there are around 250,000 grocery stores in the US. So at any given point, I think it’s reasonable to assume that there are conservatively 2.5 Million red delicious apples on the shelves across America. Does that not just amaze you? How many trees does it take to produce that many apples? How many varieties of apples does your grocery store have? Realize we have these apples ALL YEAR LONG. What I’m trying to emphasize is that it takes an insane amount of food to feed Americans on even a daily basis. How many cans of corn stand on grocery shelves? Loaves of bread? Gallons of milk? Every day we have to feed approximately 310,000,000 people in America! Seriously, just stop a minute and appreciate the infrastructure that can accomplish this monumental task.

So, I have a question for you. Let’s say a third of the American population suddenly decided to go Paleo. I would first join you in saying Hooray!, I can’t believe so many others are going to experience the benefits of this lifestyle. So to my question… do we have enough food? I can’t say that I know the answer, but I would think a pretty good educated guess would be absolutely not. Let’s say Americans took it a step farther and decided they would only eat organic and pastured animals and produce, what then? Do we have the land to produce enough beef in a responsible fashion for the masses to consume? Again, I don’t know (although I’m comfortable saying I don’t think so by a long shot), but I can see where this could be a very real problem. There is a reason that cows are pumped full of antibiotics and steroids, and their health is sacrificed in the name of growth…we need the food!! Never given this much thought? Sit down for a few minutes, discuss with your Paleo friends…can America logistically be a primarily Paleo society?

Politics – Oh how I hate the word…Politics. I really don’t care what side of the aisle you are on, your party of choice has likely failed miserably over the years when it comes to nutrition in America. (Please, don’t leave me a comment and preach about why it’s all red’s fault, or blue’s fault…there are no clean hands in Washington. Believing otherwise shows nothing but blind faith.) Why is that so? One word…Lobbyists. Take for example last week when the USDA released a statement supporting “Meatless Mondays” as a way to enhance the sustainability of our food industry. Now personally the idea of a meatless any-day is depressing, but I guess I can see where the USDA was coming from. Problem is, they hacked off a lot of people! Beef people, pork people, chicken people… hell, probably even the Veal people were upset! ONE DAY later the USDA retracted their statement, and said they did not support the practice of Meatless Mondays. Amazing, truly amazing.

I don’t care what side of the issue you are on, I think we can all agree that it is sad that a government agency can be influenced so swiftly by big business. Don’t like it, I think you are gonna have to sort of get over it…welcome to America.

For Paleo to go mainstream, the government along with it’s health advisory committees, the American Heart Association, the American Medical Association (of which I am a proud NON-Member), the American Diabetes Association, etc…etc, would have to completely reverse their stance on fat, carbohydrates, obesity, and heart disease. In order to do that they would have to do something they will never do…ADMIT THEY ARE WRONG! Even if they had the intestinal fortitude to admit their beliefs have been wrong for decades, they would then have to convince a few other people that it is important to change their views and recommendations. Who you ask? I can think of the Dairy Industry, the Corn Industry, the Potato Industry, the Sugar Industry, the Fast Food Industry, the Peanut Industry, the Pharmaceutical Industry, the Beef Industry (yes, they would have to address how our modern livestock rearing practices adversely affect the quality and danger of the fats inside our animals), the Poultry Industry…I’m getting bored now, you get the picture. The entire food industry would have to change in order for Paleo to go mainstream. What do you think? That gonna happen anytime soon?

Nobody wants to hear it, but politics and money are at the core of how our country work. It should be no surprise then that politics and money have an un-alterable effect on the food that we eat.

So, Will Paleo Ever Go Mainstream? – In a word, no. I don’t see a time where the Paleo lifestyle is commonplace in American society. Call me negative if you want, but I see it as more realistic. Cost, social pressures, logistics, and politics; each contribute greatly to the low likelihood that Paleo takes America by storm.

I guess that means we just go on our merry way and live with this reality? Also in a word, NO! The Paleo community must band together and be as inclusive and understanding as possible so that anyone with an inclination to join us is able. Don’t look down on those who can’t afford grassfed meat, and instead applaud them for doing all THEY can do improve their health. Support your local farmer’s market, CSA, or grass fed farm if you are able. If you can’t afford their products, spread the word to someone who might be able to. Can’t afford a quarter of a cow, find a family or two to split the cost with. Grow a garden. Find ways to sustain YOURSELF in an environment of mass sustainability.

I’ll never likely get a chance to lobby in front of congress as to why the Paleo lifestyle should be moved to the forefront of our country’s war on the worsening epidemics of obesity, heart disease, strokes, or cancer. I will on the other hand have the chance, likely as soon as tomorrow, to talk to a single patient about why changing their nutritional habits could very well save their life. Don’t get caught up ruminating with anger about the injustices of our political system, while as a consequence missing the chance to make the world a better place one person at a time. Don’t get caught up in going mainstream, instead relish the opportunity to go UP-stream against the forces that hold back the Paleo lifestyle. The war may very well be un-winnable, but the little battles are where the real satisfaction must lay.

Agree? Disagree? Let me and everyone else know what you think!

-E

 
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Posted by on July 29, 2012 in General Paleo Discussion

 

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Overcoming Medical Dogma Series: Eczema

28 Jul

The recurring series “Overcoming Medical Dogma” is a collaborative effort between The Paleo Mom Sarah Ballantyne, PhD, scientist turned stay-at-home-mom, and Paleolithic MD Dr. Ernie Garcia, MD, Internal Medicine and Sleep Medicine specialist.  The goal of these co-written posts is to go beyond the typical physician-patient interaction where the patient describes symptoms, the physician diagnoses and prescribes medication and/or dispenses diet and lifestyle advice. In each post, we will discuss a common medical condition, the typical treatments that your doctor may recommend, and what you should know about these conditions that your doctor may not tell you. We will reference relevant research and present our recommendations for addressing this condition.  Lastly, we will address the benefits of pharmaceuticals (prescription and OTC) as well as home/natural remedies which may help.

What is Eczema?  Eczema is a general term used to describe a collection of skin conditions (the most common being atopic dermatitis) in which the skin is inflamed and irritated.  The inflammation in these skin conditions is in the epidermis, or outer layer of the skin, and this is the main distinction between eczema and other skin conditions.  The presentation varies and can include any of the following symptoms:  redness, skin edema (swelling), itching, dryness, crusting, flaking, blistering, cracking, oozing, or bleeding.  It can affect any area of the body and areas can range in size from quite small to very large.  Eczema affects about 10% to 20% of infants and about 3% of adults and children in the U.S.

It was once thought that eczema was a primary immune system disorder, where an overactive immune system, led by a type of white blood cell called T-Cells, responded to environmental factors by initiating an inflammatory response.  This idea made sense because not only would inflammation produce the red, irritated skin characteristic of eczema, but this dysfunctional immune response also provided an explanation for the observed incidence of atopic dermatitis in conjunction with asthma, hay fever, and other allergies.  However, the most up-to-date research does not support this explanation.

The most current research points to a different origin of eczema.  It is now thought that eczema results from structural defects in the epidermis resulting in “impaired barrier function”.  Essentially, abnormalities in the skin make it more permeable to toxins and antigens, which then causes an exaggerated immune response 1.  You could think of this as “leaky skin”, where the skin no longer is able to fulfil its primary role as the first line of defence between the body and the outside world.  Once the barrier function of the skin is disrupted, various substances (like toxins, allergens, antigens; basically anything that the immune system views as a foreign invader) can “leak” in from the outside and this is what activates the immune response.  This model is supported by recent isolation of specific mutations in the gene for filaggrin, a structural protein in the epithelial cells of the skin.  This defective gene (and perhaps other similar gene mutations) may lead to a dysfunctional epidermal barrier and is likely the primary cause of eczema.

What is your doctor likely to tell you about it?  Your doctor will likely tell you that the exact cause of eczema is unknown, but it’s thought to be linked to an overactive response by the body’s immune system to an irritant.  He or she may not be aware of the newest research on eczema, but that will not affect decisions on treatment.  It’s fairly common and not life threatening.

What is your doctor likely to prescribe?  Treatment of any skin condition should always start with proper care of your skin.  In the case of eczema, you should avoid triggers such as heat, perspiration, and low humidity, and keep the skin well hydrated at all times. The standard pharmaceutical treatment is the application of topical corticosteroid creams, which can be purchased in your local pharmacy or prescribed in stronger strengths by your doctor.  If allergies are suspected, a daily antihistamine such as loratidine (Claritin) may be suggested.  In severe cases, your doctor may prescribe an oral corticosteroid, such as prednisone.

Now if you have your thinking hats on (and we’re sure you do), you are asking “If eczema is no longer considered a primary immune disorder, why is the standard of treatment aimed at stopping inflammation and controlling the immune response?” The answer is that the symptoms of eczema are indeed caused by an immune response, but it is a response from environmental triggers entering the body through “leaky” skin as opposed to an immune system run wild and attacking itself. 

What should you know that your doctor may not tell you? As discussed above, the most current belief is that those with eczema carry a genetic predisposition to “disrupted epidermal barrier function” 1.  This could be thought of as “leaky skin” and is a very analogous to a “leaky gut”.  In fact, because of the similar roles of the skin and the gut to act as a barrier, it is no surprise that eczema is also associated with increased intestinal permeability 2, i.e., a leaky gut.  It is still unknown whether a leaky gut contributes to the development of eczema, however.

Eczema is also often seen in conjunction with a multitude of autoimmune diseases.  For example, eczema occurs about three times more frequently in celiac disease patients and about two times more frequently in relatives of celiac patients, potentially indicating a genetic link between the two conditions.  For this reason, gluten sensitivity is suspected as a possible root cause for eczema, but that is still unconfirmed.  Anecdotally, many people find that their eczema goes away when they adopt a gluten-free diet.  Other people find elimination of additional foods, such as eggs, are required to see improvement.  There also appears to be a strong link between eczema and immune hypersensitivity 3.  For example, more than 50% of children with atopic dermatitis go on to develop asthma and allergies.  This may be related to the association with increased intestinal permeability or may reflect an as yet unknown common causal mechanism (such as a gene mutation or environmental factors).   

Although progress had been made toward understanding this complex condition and how it relates to other health issues, the cause of eczema remains unknown. We are certain the coming years will bring more information and we will try to update everyone as it is available.

A Comprehensive Approach to Treatment:  We believe that a paleo diet is an excellent initial approach to dealing with eczema.  This is because a paleo diet reduces inflammation and heals the gut.  Including glycine-rich foods like homemade bone broth and organ meat can help speed the healing of both the gut and the skin (glycine is an essential component of connective tissue and the extracellular matrix that acts as a scaffold for cells).  Sun exposure and eating vitamin D-rich foods such as fish and organ meat can be very helpful in speeding healing (you might also consider a Vitamin D3 supplement, but check with your doctor first).  Consuming plenty of oily cold-water fish (at least three times per week) as well as eating grass-fed and pastured meat will also help because the high omega-3 content of these foods (and low omega-6 content) could help resolve inflammation.

Anecdotally, most people report alleviation of their symptoms with adoption of a paleo diet.  In extreme cases, or in individuals who do not see alleviation of their symptoms with out-of-the-box paleo, it may be worth trying a more restricted implementation of the paleo diet, such as the Autoimmune Protocol, a paleo version of the GAPS diet, or even something as simple as completing the Whole 30 Challenge from Whole 9 Life.

Over the counter topical corticosteroid creams may still provide some alleviation of symptoms (most notably the itching) and might be required initially.  Other moisturizers which may help heal the skin faster and relieve itching include extra virgin coconut oil and lotions containing calamine, aloe vera, arnica montana, Vitamin D and/or Vitamin E.  Diane Sanfilippo provides herbal supplement recommendations in her new book Practical Paleo (herbal supplement recommendations are generally beyond both of our backgrounds and we recommend that you consult with someone with specific training in these supplements such as a Naturopathic Physician).  If your attempts to control symptoms with diet and supplements alone do not produce adequate relief, we suggest visiting your doctor for advice on more specific pharmaceutical intervention in the form of stronger topical steroids or short courses of oral steroids in extreme cases.

 

1 Elias PM and Steinhoff M  “Outside-to-Inside” (and Now Back to “Outside”) Pathogenic Mechanisms in Atopic Dermatitis. J Invest Dermatol. 2008 May; 128(5): 1067–1070.

2 Pike MG et. al. Increased intestinal permeability in atopic eczema. J Invest Dermatol. 1986 Feb;86(2):101-4.

3 Boguniewicz M.  Atopic dermatitis: beyond the itch that rashes. Immunol Allergy Clin North Am. 2005 May;25(2):333-51.

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Posted by on July 28, 2012 in Overcoming Medical Doma

 

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Review of Nutrition Guide Created by Whole 9 Life for My Clinic

26 Jul

I’m at my office and on my desk if a nice crisp and spiral bound copy of our new Nutrition guide that was created by Dallas and Melissa Hartwig and Whole 9 Life for my clinic the Freedman Clinic of Internal Medicine.  Here is the Cover…

Many of you may know Whole 9 as an online community for a Paleo based diet and the source of an amazing amount of easy to understand information about the science of Paleo.  You are correct of course, but they are also a tremendous partner for offices like mine as Nutritional Consultants.  For a very reasonable fee you can partner with them to create a COMPLETE guide to paleo centered nutritional recommendations for your clients or patients.  I feel like a kid in a candy store now that I finally have it, and I’m handing them out like hot cakes.

I agree with the Hartwigs that concentrating on a “paleo” diet is not optimal, and instead we emphasize picking foods that are simply healthy for us regardless of whether a caveman actually had it!  As in their book It Starts With Food we pick foods that:

1) Produce a Healthy Hormonal Response

2) Produce a Healthy Psychological Response

3) Maintain GI Integrity

4) Limit Systemic Inflammatory Response

As many of you know, taking a Paleo naive patient and explaining to them in detail what we eat, what we don’t eat, and most importantly why, is very difficult to do in the restraints of a typical 15 minute appointment.  With this guide I am able to introduce the key concepts, explain to them why I feel it is so important, and give them a product to take home that will be a complete introductary guide to how and what to eat, as well as explaining to them WHY!  The guide is able to do so in 10 pages or so and is very easy for a layperson to understand.  It also includes further vital information for a newbie such as a grocery guide, meal planning guide, a comprehensive FAQ section answering most common questions I can think of, and a good set of recipes to start.  As a bonus, it also includes a custom personal guide to the Whole 30 program for each patient if they are so inclined.  Like I said, this is a extremely well put together and laid out collection of information for a very reasonable price.  Here is a look at the Table of Contents!

If you are in the business of helping people improve their health, and you are looking for a comprehensive guide to helping people adapt to a Paleo based lifestyle, I highly recommend partnering with Whole 9 Life and having them customize a Nutritional Guide for your business.  I have no financial relationship with Whole 9, and get nothing if you work with them, I just feel this kind of product can help you as much as it has helped me and my partners.  I can finally concentrate simply on pointing patients in the right direction, and letting our Nutrition Guide educate them and fill in the details.

Interested in how I approach patients about adapting to a Paleo lifestyle, check THIS out.

-E

 
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Posted by on July 26, 2012 in Book Reviews

 

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Further Adventures in Sous Vide Cooking!

24 Jul

Hey everyone, hope everyone is well out there! Started my day meeting with 7 employees at my office who are ready to take a 30 day Paleo challenge. Reviewed everything, and we start Monday! Will keep everyone informed how it goes.

Sunday I made a Pork Loin Roast in the Sous Vide Supreme and it turned out perfectly. I used a recipe on Nom Nom Paleo’s page for the temperature (137 F for 4-5 hours) and seasoned it with her Magic Mushroom Powder which you can find on her amazing iPad app! Season, vacuum seal, bath for 4-5 hours minimum, and seal in cast iron skillet. Served it with amazing roasted while okra.

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Today I pulled out the Grassfed Chuck Roast I put in the Sous Vide right after pulling the pork out. I put it in at 130 F for 48 hours. Here are the picture start to finish for the meat and sides. First the chuck roast, then the roasted butternut squash “fries”, and some sautéed peaches and apples with cinnamon and ghee. YUM!

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And here is the finished plate courtesy of instagram!

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Have a meeting tomorrow night so no cooking, and likely no blogging! Hope all have a wonderful and blessed day tomorrow!

-E

 
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Posted by on July 24, 2012 in Main Entree, Pictures, Side Dishes

 

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An Easy Fool-Proof Paleo Meal Every Night of the Week From PaleolithicMD

22 Jul

A lot of people, particularly my patients, ask how I can work all day, and still have time to put dinner on the table each and every night.  I have an amazing wife, and she does everything around the house…but she does not like to cook.  Works out great for me since cooking is very much my way of winding down in the evening.  I like to get my kids involved, and we have already begun to enjoy time chopping veggies as a family.  I love to spend hours prepping and making more complex dishes, but that is more of a once a week deal these days.  Most nights I get home after a long day and need to get food on the table for the family in less than an hour.  So, here is how I go about my most basic meals.

Any meal at my house starts with what kind of meat we are going to eat!  I try to keep things interesting, and my kids are used to eating all types of beef, veal, lamb, chicken, turkey, and various seafoods.  When I need an animal based protein quick I turn to two methods: Either a quick cook on the grill, or a quick finish on a pre-soaked Sous Vide meat.

Grilling is obviously easy and accessible to almost everyone these days and you don’t have to spend tons of money to have a more than functional grill.  I may be in the minority here, but I just don’t understand the concept of overdone MARINATION of meat.  When I eat beef, I want to taste BEEF!  Although at times I will marinate meats with specific goals in mind, I generally never do so.  I also always cook my meat as little as is safe to maximize the flavors.  Here are my preferred meats when it comes to grilling.

Food

Preferred Cuts

Beef

Traditional Steaks (Ribeye, Filet, Strip, Sirloin, etc), Flank Steak, Flat Iron Steak, Skirt Steak

Chicken

Anything with the bone in; Thighs, Drumsticks, Breasts

Veal

Veal Chops

Seafood

Salmon, Tuna, Shrimp

The Sous Vide style of cooking is relatively new to my household as I purchased my Sous Vide Supreme Demi around 6 months ago.  For those who do not know what sous vide cooking is, it is best described as cooking vacuum sealed food in a precisely controlled water bath for a set period of time.  I will be posting on more specifics of sous vide cooking soon, but until then just google the topic or search YouTube and you can learn quickly about it.  Now, if you are like my wife, this will all sound extremely complicated and like a way to spend more money on unnecessary kitchen equipment!  That said, she has told me repeatedly over the last 6 months that the Sous Vide has been one of the best investments we have made for the kitchen…ever!  Why is it so great?  You can take any cut of meat, vacuum seal it, and as long as you leave it in there for the minimum time to cook it, you are good to go.  The best part is that although there is a minimum time to cook it, there is generally no maximum time (unless you are cooking more delicate protein like seafood in particular).  What this means is that like today for example, before I left to round at the hospital I filled up the sous vide, set the temp for 137 F, and popped in the 3 pound pork loin roast I vacuum sealed last night.  It will cook in 4-5 hours, but I’ll just pop it out at dinner time, dry it thoroughly, and finish it off in a very hot cast iron skillet for 90 seconds or so a side.  What this means practically is that with a little planning, I can have my meat finished and on the cutting board in literally 5 minutes after coming home.  All the above cuts of meat will work in the sous vide, but feel free to add tougher cuts of meat like a regular old beef chuck roast or brisket for example.  Let the less expensive roast or brisket cook at 130 F for 48 hours and finish off in the skillet.  Chuck roast turns to prime rib by just taking a bath on your counter for 2 days!  Anyway, I could go on forever about my sous vide.  For some awesome recipes visit my friend over at Nom Nom Paleo, and if you have an iPad check out her App which even has it’s very own sous vide section!

 

So, now the protein is out of the way, what’s next?  My next step is usually to attack a vegetable.  When I’m crunched for time, there is only one way in my book to make vegetables taste great…roasting them at high heat!  The process is pretty simple, I take whatever vegetable I want to roast (or a combination of them), chop them up into similar sized pieces, line a baking sheet with heavy duty aluminum foil, and toss them with olive oil, salt, and pepper.  I set the sheet in a pre-heated oven set on convection 425 F.  All you do next is set the time for 10 minutes, check the veggies and toss around a bit on the sheet.  Set the timer for 10 more minutes, and repeat.  Just keep doing this until the veggies are charred, crisp, and delicious.  Here is a list of veggies I have cooked in this way, at least what I can remember.

…Asparagus, Broccoli, Brussel Sprouts, Green Beans, Cauliflower, Sweet Potatoes, Turnips, Parsnips, Onions, Bell Peppers, Beets, Carrots, Eggplant, Mushrooms, Butternut Squash, Zucchini, Tomatoes, Summer Squash…

If you can think of others, I’ve probably roasted it!  The other important thing is, especially if you are trying to get picky eaters like kids to eat veggies, is there is a BIG difference in flavor from for example cauliflower boiled in water and drained vs roasted to crisp perfection in the oven.  In fact, if there is a veggie on this list that you think you don’t like, do yourself a favor and try roasting it.  I’ll almost guarantee you will like it cooked this way.  Oh, and one last thing.  Steaming and boiling will no doubt leach some vitamins and minerals out of the vegetables, so high heat cooking should help seal those nutrients in so they can benefit you and your family.

 

 

Well, at that point I’m feeling pretty good about dinner with a solid protein and tasty vegetable on the side.  The last thing I will often do is cut up some fresh fruit or berries and serve it on the side in a little bowl as a “dessert” of sorts.  To my family there is nothing better than ending a meal with the fresh flavor of naturally occurring sweetness you can only find in for example a perfect strawberry.

This may all sound complicated, but once you put it into practice, you will be amazed at the ease with which you can get great tasting Paleo meals on the table with a tremendous amount of variety.  Add a salad on the side if the fruit is getting old, you can really do anything you want!

All this being said, nothing is more important to cooking for the family in a timely fashion than good old fashioned planning.  Think ahead 1-2 days and make sure you have your meat bought and thawed, or sealed and placed in the Sous Vide if required.  Shop for veggies 1-2 days in advance only to ensure freshness, and also to make sure that whatever you are cooking sounds good to eat on that particular day.  How many times have you bought something on sunday to cook thursday, and by the time thursday rolls around it just doesn’t sound very good?  Avoid that by shopping more often.  It’s a bit of a pain, but it’s just the way I do it.

I hope this helps a little on giving you the confidence to try consistently to create fresh and delicious Paleo meals for your family in a time frame that works for you.  Once you get organized, putting together a meal in this fashion should take anywhere between 30-45 minutes start to finish.  Admit it, even YOU can do that!

I’ll try to post pictures of the Sous Vide Pork Roast tonight or tomorrow if able.

-E

 
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Posted by on July 22, 2012 in General Paleo Discussion

 

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Photo Dump: Recent Meals!

21 Jul

Hey guys, I know I’ve been slacking on the posts lately, but much has been going on at home, and I needed a few weeks off the blog!  Things are finally getting back to normal around here, and are better than ever!  We’ve had a new addition to the household in the form of my wife’s 16 year old second cousin.  It’s a big transition, but she is in a good place here at home with us, and we are very happy to have her around.  Long story, but happy ending!

So, here are some recent photos…

 

Roasting walnuts and pine nuts for pesto…

 

Fourth of July Lunch! Grassfed hamburger patties, Paleo Broccoli Salad, and a simple tomato cucumber salad with shaved red onions and balsamic vinegar.

 

Fourth of July Dinner included some Spanish Pimenton marinated skirt steak, Cajun dusted oven roasted chicken wings

 

Vacuum Sealed Ribeyes destined for the Sous Vide Supreme

 

Steaks bathed in the Sous Vide at 130 F for around 2 hours, make sure they are REALLY dry before you finish them off in a scalding hot cast iron skillet.

 

Finished Sous Vide Steaks with my wife’s favorite asparagus salad on the side.  Just steamed asparagus, quick whole grain mustard balsamic vinaigrette, and some hard boiled eggs on top.  Want to really bring the heat?…crumble a little lump crabmeat on top!

 

Lastly, here is my creation one night while hungry and at home alone.  Lump crabmeat omelette!  Three eggs tossed into a hot skillet well coated with ghee.  As the eggs set a bit, sprinkle in the crabmeat.  Transfer to a preheated broiler and cook until sides are puffy and brown, and the center is set.  Top with some fresh arugula, and behold a masterpiece!

Feel refreshed, back in the saddle.  Stay tuned a week from today for the first post in my new running collaborative series with Sarah at The Paleo Mom, our first topic we will tackle is Eczema.

Will also fill everyone in soon on an observational study I’m working on with Dallas and Melissa at Whole9Life.com looking at Paleolithic Nutrition and Diabetic control…should be awesome!

So long for now!!

One last thing, please visit my good friend and next door neighbor at her new Paleo Recipe Blog the FitPaleoMom.  She is a great cook, and I am lucky enough to sample her goods as she develops recipes.  Go visit her sight and let her know I sent you, that way I can demand more samples!!!  By the way, her and her husband are the ones who tuned this doctor in to Paleo in the first place!

-E

 
1 Comment

Posted by on July 21, 2012 in Uncategorized

 

New Recipe: Moroccan Saffron Chicken With Almonds

03 Jul

Greetings everyone, it’s been a week or so since I’ve posted…just took a little time off to recharge the batteries.  I’ve also been working like crazy, but then again, what’s new?!

Over the last few days I’ve started cooking again a lot more, and it has really got me thinking about finally going to work on reworking my favorite recipes to make them Paleo.  My main passion in life has always been cooking and it’s the one thing I do everyday to relax and unwind.  Many see cooking as a chore, I just don’t in any way.  So, here is the first of my efforts.  Sorry in advance for the lack of photos, my camera was out of batteries!

Ingredients:

4 Large Chicken Breasts

1 Large Yellow Onion

2 Celery Stalks

2 Carrots

1 Large Clove of Garlic

1/2 Cup Fresh Almond Meal

1 Cup Chicken Stock

Large Pinch of Saffron

Fresh Cilantro to Taste

Cut the Chicken breasts into bite sized pieces, season with salt and pepper, and set aside.  Chop the onion, carrots, and celery into very fine dice.  Warm up the chicken stock just a bit and put the saffron in it to start the flavors infusing into the stock.

In a heavy bottom pan sauté the chicken in two patches with a healthy dose of olive oil.  Once the chicken is cooked and starting to brown remove to a warm plate.  Add a touch more oil and cook the onion, celery, carrot, and garlic clove (roughly chopped) until cooked down, maybe 5-7 minutes.  Once the veggies are cooked add the saffron stock and almond meal stirring to combine.  Add the chicken along with another cup or so of water, bring to a boil, and simmer for 30 minutes.  I like to let the sauce reduce a bit towards the end of the cooking to concentrate the flavors a bit.

Serve over some Cauliflower rice and top with as much fresh cilantro as you like!

I served it here with some simple roasted okra and it was an awesome meal.  The combination of the saffron and the almonds is amazingly rich, and I think I could eat this every night!

Hope y’all get to try it and share my love for this dish!  I’m a big fan of Moroccan flavors, and they lend themselves fairly well to Paleo conversion.  Hope all have a great Fourth of July!!

-E

 
1 Comment

Posted by on July 3, 2012 in Main Entree, Recipes

 

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