Excellent Article

Here is an article from Mark's Daily Apple. I suggest you join this site as you will receive daily articles as well as 4 different e-books, for free! See my links to the right to get started.

The article I am linking here basically sums up how to think about the Paleo diet... nature is nature, period.

http://www.marksdailyapple.com/lifelong-health-starts-here/

Making Organic Chicken Stock

I just made a fantastic chicken stock today. I do this pretty often after cooking a whole chicken but I decided to use the bones, fresh, from the organic chicken breasts that I bought yesterday.

Making stock is very simple but many people just have no idea how to do it! I'll take you step by step here and show some pics along the way.

Before you begin you must have;

• Chicken bones and scraps
• Garlic clove
• 1/2 onion
• A piece of celery
• Thyme/rosemary or any other spices that you like
• Salt and pepper

Before you begin, get your chicken scraps together. For this stock I used my hand to tear the bones from the meat, gently, and then put them aside. Just like the paleo diet, food prep should help you get in touch with your food. Using your hands is the best way to do this and, honestly, there is no better tool in the kitchen.

Firstly, chop your onion into large pieces and crush the garlic cloves with the flat side of a knife. This will release the oils but will not destroy the clove. Place a small amount of olive oil in your stock pot (make sure its a big pot) and once it heats up add the garlic and onion and saute them until soft. Once soft add the chicken pieces and saute for a minute or two.

Once sauteed, add around 10 cups of water, your herbs, salt and pepper, bring to boil, and then reduce heat to a slow simmer.




Keep the stock pot simmering for 3-4 hours. After this time the meat and bones will break down and you will now be able to remove it from the heatLet the stock cool a little and then use a strainer and bowl to strain the stock. Once strained, store in a container in the fridge. This will last a few weeks with refrigeration.

This simple stock is great in everything from stir-fry to soup and I will be showing you how to use it in a simple tomato basil soup soon!

Big Savings AND What I do With That Extra $!

So, I promised to show you how to shop, so here goes.

From the local farmers market I bough about 6 days worth of produce and a couple little extras that will be great in some recipes that I will be posting over the next few days;

What's here? (from left to right);

• Almond milk
• Coconut milk
• Bok choy
• Fiji apples
• Lemons and limes
• Fennel
• Nectarines
• Apricots
• Cilantro
• Green onions
• Kale

I also popped some extra $ on free range, freshly butchered chicken (bone in and skin on, which I will remove to make chicken stock... stay tuned for how to do this as well). It is from a local farm and well raised without antibiotics or hormones!

Total cost for 5/6 days of food? $31.72!

Split day by day this equals $6.34 a day... that's probably what you spend on breakfast alone right now! I will continue to show you how to eat VERY well and on budget!

What do I do with the saving though, right? I splurge on AWESOME cheat meals!

This is an AMAZING organic smoked salmon egg Benedict from a local restaurant called Pasion SF in the sunset district of San Francisco. I ordered a half portion of potatoes and added a side of fresh strawberries, hey, just cuz it's a cheat meal doesn't mean it needs to be completely unhealthy, right? If you have never been here then you MUST check them out. Bottomless mimosas with breakfast purchase for $7! I give this place a 6 stars out of 5, seriously!

PasionSF.com

That's it for now... stay tuned for more recipes and tips on how to stay healthy on a budget.

Cooking Rocks...

Well, I screwed up cuz I made a great meal and instead of taking pics I ate the whole damn thing!

Anyway, Paleo eating really does require you to plan and prepare a lot of food... but thats great! It makes you super inventive in the kitchen and lets you think outside of the box AND experiment with foods that you have never tried before!

So let me at least explain what I made and give you a few recipes;

Seasoned Chateaubriand: http://en.wikipedia.org/wiki/Chateaubriand_steak
-- 3/4lb chateabriand steak (grass fed is preferred of course)
-- Sea salt (Hawaiian is best in my mind)
-- Cracked black pepper
-- Garlic salt
(Total cost $11)

-- Use a fork to pierce the meat multiple times or use a meat hammer or similar device to tenderize the meat. This will result in a super tender steak that will allow your seasoning to penetrate. Season the meat using the salt first. Generously apply all seasoning to taste and refrigerate overnight to allow the salt to begin breaking down a bit of the protein.

Stuffed Green Pepper:
-- 1/2 green pepper de-seeded
-- 1/4 portbello mushroom
-- A few walnuts
-- 1 shallott cut up small
-- 2 cloves of garlic... mashed using a garlic masher just cut up small
-- Salt/pepper and other seasonings (I like thyme and rosemary)
-- 1 medium egg (Omega 3 fortified is preferred as these are the good fats that you want to eat)
(Total cost $2.78)

-- Cut pepper in half and scoop out seeds. Combine mushrooms, seasonings and egg in bowl and mix well. Place walnuts in plastic bag and use yr meat mallet to crush them and powder them as much as possible (or use almond flour that you can buy premade). Combine nut grinds with mushroom mixture and add all seasonings and shallots/garlic. Stuff the pepper and wrap tightly in foil. Place in fridge with steak to allow stuffing to pre-set.

So I actually made these to bring to a BBQ with my friends. BBQing is a tough one because people love to make hot dogs and burgers etc. While it would seem ok to eat all of that meat (paleo is a big meat diet right?) the kinds of meats u will find at a BBQ really are not ideal. Hot dogs are packed with additives and nitrates and the hamburgers are most likely from grain-fed cows so that's a big no-no. And although the cost of this meal is a bit high its mostly due to the beef. You could easily substitute a lemon/garlic rubbed chicken breast brushed the garlic olive oil (which I will one day tell you how to make)... would not cost more than $3 to make (making this meal just over $5)!

But, as you see, with a little ingenuity, eating well is fun and easy and you will definitely be the envy of your next BBQ day! Just make sure to bring extra cuz everyone will be asking you for a taste!

Suet, Finally!

So I have been searching high and low for grass fed beef fat (called suet) so I can make my own tallow (rendered beef fat) for cooking! And I found it! I called a specialty meat store and asked them if they had suet. They told me that they usually just throw it away but that they will save it for me from now on and give it to me for free!

If yr from SF then this is the place to get it: Andronicos.com

Contrary to what 'they' want you to believe, rendered fat from grass fed beef is the absolute healthiest oil you can use to cook! It's packed with omega 3's (just like it was for our paleolithic ancestors) and is in tune with the paleo diet philosophy... I promise, I'll get into this subject with you soon.

Needless to say, grain fed beef is packed with bad omega 6's, just like us when we eat grains... If the cows eat it then so do we! I'll post pics etc to show you how to prep and render the fat after I get my hands on some. Keep it caveman everyone!

A SAD State of Affairs

Wow, I'm so excited! I get to answer my first follower question! So, here goes...

Let's start at the beginning though... what is the SAD?

·         SAD stands for the Standard American Diet. In a nutshell the diet that Americans typically eat is carb heavy, fruit and veg low, and very moderate on protein.

Why is this bad for us?

·         It all comes down to one major issue: insulin! When we load up our bodies on carbs (complex man made or man raised) they are broken down into glucose. Our body responds by dumping insulin into the bloodstream. This is turn takes the glucose from our bloodstream and converts it (through a process that I do not really wish to go into depth with) into fatty acids which are stored in adipose (fat) tissues in the body. The body does this by regulating our body’s cells. Just like a key and lock, insulin (the key) finds little locks (called receptors) on body tissue cell surfaces and 'opens' them to receive the sugar (so it can be converted to fat) and store it. The major problem here in NOT that the body does this but that the MAN MADE CARBS make insulin release and receptor binding go into hyper-drive and the body essentially stores much more fat than it needs to.

But fat storage sounds like a good thing, right?

·         Well, it is! The difference though s that on the SAD theconstant release of huge amounts of insulin has 2 effects. 1) more fat is stored than necessary (even when we don't need it for future energy) and 2) extra blood insulin results in an over-expression of the insulin receptor on body tissues. When we eat all these carbs the body basically says to itself, "know what, I get a lot of this sugar so I am gonna make sure I can store every last bit for a rainy day". The body does not know that you don't want it to. It only knows how to store the sugars as fat!

OK, but why does it really matter?

·         One word... DIABETES! Look, the body really isn't designed to be constantly spiking its insulin levels. When it does 2 things happen 1) the cells express more receptors in anticipation of the sugar and 2) insulin gets released more easily. But eventually the system breaks down. Insulin keeps getting released but the cells stop being sensitive to it. Then the cycle begins... the cell expresses more and more receptors until eventually they just don't work and no matter how many keys you have the lock just won't turn. Now sugar stays in the blood, you develop type 2 diabetes and you need medication to control it. Just like any disease this one IS avoidable. How? BY NOT EATING THE VERY THING THAT IS KILLING YOU!

So if we know these things are essentially killing us and that they work AGAINST our body why do we keep eating them?

·         New research from UCSF has definitively shown that refined carbs and starches (such as potatoes and rice... which our paleo ancestors certainly DID NOT have access to in great quantities) are actually addictive! Yes, just like a drug, they activate the same chemical/emotional responses that keep us hooked to them. THIS is what makes breaking the SAD so difficult! Essentially, every day, we are eating an addictive substance that is 1) bad for us, 2) contributes to the #1 fastest growing US epidemic (diabetes) and 3) just plain are not good for us and have virtually zero nutritional benefit to us. Just think about not eating these for a moment... crappy, right? It is, but only at first. When we stop eating these nasty killers our body immediately begins to adjust. We no longer spike our insulin levels and the keys (insulin) are released less and the locks (receptors) are expressed less on cells. Essentially, we fix ourselves at the cellular level. We stop storing fat inappropriately and we begin to actually use the nutrition we put into our bodies. Think about it... if the body is constantly given easy sugars to burn then it doesn't need to burn ANYTHING ELSE! But by stopping this horrible, society driven, habit, we can fix our biochemistry and stop the disease process.

What makes it hard?

·         Many things. First off, society. We are trained to eat this crap. Think about it... what comes to mind for breakfast? Pancakes! What can't you eat a steak without? Mashed potatoes! It is ingrained within us, from childhood, that these foods are what we are EXPECTED to eat! Furthermore they are the very food that the food companies and even the government push on us! This is because our economy is RUN on corn and grain! Think about it... the US, alone, is the highest produces of wheat and corn in the world and if we buy American, the economy is boosted! I don't want to sound like a conspiracy theorist but just take some time to think about this and you will see that it is a FACT! Just try and find a single 'healthy' soup that has zero high fructose corn syrup in it... I bet it will take the better part of day and many different stores! Note: HFCS is the NUMBER ONE WORST insulin spiker out there and should be avoided at all costs!

But I promise there is light at the end of the tunnel. When you cut these things out you WILL stop craving them and, with time, your body starts fixing itself and becomes what it is meant to be, A CAVEMAN!

So that’s the sugar story, very simply albeit. But there is more. Specifically, fats! But I will talk about these later! Gotta keep you hooked, right? Please know that this is a very small part of the story… there is so much more, but, as with all things, more is yet to be revealed!

3.5 Miles... God help me!

As part of any paleo diet you MUST exercise more. I started with walking a few miles every day (to and from school), moved onto pushups and situps, and now running.

I suggest starting slow, especially if you are not used to it. In fact, most research has shown that the most efficacious fat burning comes from slow sustained exercise: like walking! Just aim to be active, a bit, every day... Once you start and get over the hump you will actually start to crave it!

Anyway, my running has got a lot better. 2 days ago I did my longest run in over a decade, 2 2/3 miles! But today's 3.5, with the running club at UCSF, is going to test me physically and mentally: this is going to hurt A LOT! The good thing is that I bought new shoes recently, Brooks Adrenaline XII, which I suggest for any heavy set, new, runner. They have tons of support and my knees are way more cushioned now! Check them out here: http://www.zappos.com/brooks-adrenaline-gts-12-white-pavement-lime-green-metallic-silver-black SERIOUSLY, these things rock!



So wish me luck and if I survive I'll show u another low cost and delicious paleo dinner tonight!

Chicken for Breakfast?

Breakfast is one of the biggest challenges for a paleo eater. Not because it's hard to get calories but because you must break the habit of eating all those carbs! The SAD ( standard American diet) usually consists of a bagel, muffin, pastry, or toast for breakfast but on the paleo diet this is a no no.

Instead, you must get used to eating LEAN meats, fruits, even veggies and nuts for breakfast. My typical morning usually consists of;

• LEAN meat
• Fruit

It takes time to get used to this but I promise, it will get easier. Plus, the satiating effect of protein and the small sugar rush from the fruit makes the perfect power meal that will sustain you all the way to lunch!

If you think this is harsh then you are wrong! Think about this... a paleo diet would allow you to eat a crab and prosciutto filled omelet topped with garlic sauteed spinach and a mixed fruit salad... how awesome does that sound?!?!



^^ fruit and meat for breakfast... caveman style!

This also makes sense for our diet doesn't it? Any caveman would have only eaten what he had left over from the night before... who wants to forage first thing in the morning? Most likely it was left over meat and fruit or nuts.

A Normal Healthy Dinner

So I wanted to go ahead and show you what I eat at a normal meal. The exact ingredients will change often but the base is the same;

• Lean meat (shrimp, white fish, chicken, grass-fed beef, lean pork etc)
• Vegetables (excluding starches like potatoes and sweet potatoes)
• Fruit
• Nuts and seeds (BUT NO GRAINS OR RICE)

This is a simple stir fry... I will list everything plus what it cost (after accounting for portions based on total cost) and will basiclly show you how awesome the food is that I am lucky to eat EVERY day!

• Skinless chicken breast (fat removed) - $1.50
• Fennel $.50
• Summer squash and zucchini $.65
• Brocolli $.25
• Cherry tomatoes $.75
• Quails eggs (yes, fancy I know but I love them! they are low calorie, good fats and lots of  protein... eggs got a bad rap in the 80's but research shows that the HDL's are excellent for you so long as they are eaten in moderation, plus, they are a big part of the Paleo diet) $.33
• Small ammt of olive oil for frying
• various herbs

Total cost: $3.98!      And this is an expensive meal compared to normal!

So, 2 double cheezeburgers and fries or an awesome meal that YOU get to prepare and enjoy immensely? Dumb question, right?

I will start sharing the secrets of how I make this happen soon!

Paleo Diet Simplified

So, what is a paleo diet?

Lets break it down simply. The Paleo, or caveman, or hunter/gatherer diet is based upon the idea that human genetics have evolved little, if at all, since our paleolithic ancestors first roamed the earth. During this time there would have been ZERO dairy intake (could you imagine a caveman chasing down a wild animal and then milking it?). Complex carbs like those in bread/rice/starches would have been almost non-existent and gathering them in any large ammount would have been imposible, energy expending and ultimately not calorie efficint. In fact, palolithic man would have likely foraged for these food stuffs only in times of starvation. Furtrmore, the crops were NOTHING like they are today in either quantity or genetic makeup. Finally, anthropological studies have also shown that legumes (peanuts, beans, peas) would have been simmilar to grains in that they would not have been found in high ammounts or even in the form we now see them today.

Basically, paleo man survived on four food groups (from most important to least);

• LEAN protein (no grain fed cows/chickens back then)
• Vegetables
• Fruits and berries
• Nuts and seeds

He/she would NOT have had access to (or the desire to eat);

• Dairy
• Grains
• Legumes

This diet is a throwback to our ancestral (and present) genetic makeup that allo us to eat only those foods that we are biologically and evolutionarily designed to eat.

THAT is the paleo diet in a nutshell! (pun intended)

I will clarify specifics of the diet and nutritional data as well as scientific support as I go, so keep an eye out for updates! Next up will be Omega 3 vs. Omega 6 fatty acids... what the real deal on these very different fats?

Introduction

Well, this is my new blog and to be honest I have no idea where to start!

Let's go back to the beginning. When I moved to HI (before settling in San Fran for dental school) I was a svelt 185lbs... I ate pretty well but I definitely overindulged. I ate everything from entire large bags of chips to fried food and tons of candy! It ws all fine until I hit about 24 or 25. It was then that my metabolism put on the brakes with a vengance!

But it wasn't only my eating. I had become lazy, not because I wanted to but because I was working so hard to become a professional. Weekends of activity turned into weekends sitting in front of a computer, eating junk, and studying my ass off. Educationally I did well but my health seriously deteriorated.

Before I knew it I was 190lbs, 200lbs, 210lbs and so on until finally, 2 months ago, I hit a high of 235lbs. At 5'11'' I had started to hit pre-obesity. My SAD (standard American diet) was not serving me anymore... high carbs, low protein, tons of sugar, the wrong fats, so on and so forth. To boot I was a couch potato. I didn't leave the house to exercise and because I was now in dental school, at UCSF, I was studying harder than ever!

I hated how I looked. My friends made playful jabs at me about my weight and eventually I realized that regardless of how 'innocent' the comments were, they were in fact based in reality. The mirror doesn't lie! I looked horrible. My fat rolls were over my belt line, I had a serious belly, and I was ALWAYS exhausted.

So I put my foot down. I began eating and with the help of myfitnesspal.com I started logging my calories, getting more exercise and working towards a healthier me. AND IT WORKED!

How though? I attribute all of my success to my strict adherance to the Paleo diet. I have stripped pounds, become stronger (mentally and physically), I have almost ZERO bad food cravings, I have TONS of energy, and everyone notices!

For more info on the Paleo Diet (outside of what I will post in this blog) visit these sites among MANY others;
thepaleodiet.com
paleodietlifestyle.com
paleohacks.com

This blog will chronicle the trials and triulations I have been through so far. It hasn't been easy. I will share with you my views (and the views of others) on the Paleo Lifestyle and will teach you how to eat well on a budget, feel great, lose weight, and find the power inside that you never though you had. The road is tough but we can do it together. I will show you pictures of before and after. I will share recipes, I will tell you how and where to shop and most of all I will be here to support YOU as you work towards the healthy mind and body that you have always wanted. This blog IS NOT an advertisement, I AM NOT endorsed by anyone... rather, I am someone who has changed his life and wishes the same for you!

If you think this is impssible then I pose this challenge to you. Eat how I do for 30 days... be strict, count calories get a little more exercise than you are used to and I PROMISE that the rewards I have gained can be yours as well.

Catch you soon,

JB