Monday, November 22, 2010

A Very Paleo T-Giving!

No need to stuff your gob with a lotta crap like the rest of America this Thanksgiving, be the difference and the change and try a few of these recipes that'll leave you satisfied without a hungover feeling due to a carb/sugar insulin overload! Plus they're delicious! Turkey, Yams, dressing.. all the usual but only better!

Wednesday, November 17, 2010

Point Blank to Dr. Andrew Weil. Cut out the CRAP!

Why Dr. Weil are you overweight? I have a hard time listening to someone about health and wellness when they themselves haven't mastered their leptin signaling hormone to the hypothalamus saying "quit storing fat"! You eat many carbs, startches, soy and grains as you tout those on your website often as "healthy" (which they aren't at all) , and that is likely the culprit of your not being able to lose. Kick grains and all carbs (save cruciferous veggies and some fruit) out of your diet and up your healthy fat intake by leaps and bounds and you'll likely drop those extra pounds.

Tuesday, November 16, 2010

The Hunting is Good

"In sufficient amounts, without added carbohydrates, dietary fat is satiating and calms the hormone leptin, which in turn helps control hunger and sends the message to the hypothalamus that "the hunting is good"--whereby fat stores become more expendable and more freely BURNED for energy.... The more dietary fat serves as your PRIMARY source of fuel and NOT carbohydrate, the better you will become at fat burning, and the healthier and naturally slimmer you will ultimately be...AND the longer you will live. It turns out, in fact, the very thing we have been told (lied to) is our worst enemy actually may be our very best friend, if not our salvation"

-Nora Gedgaudas "Primal Body, Primal Mind"

Monday, November 15, 2010

Awesome Paleo Stuffing!

A refreshing take on traditional Thanksgiving Stuffing. This adds more flavor and moisture then gross bread stuffing and you won't even miss it! Be sure to make it this Thanksgiving, I just gave it a test run, and it's pretty amazing!!

Sausage and Apple Stuffing
10 slices bacon (6 oz), diced
2 pounds pork sausage meat
2 large onions, chopped (2 c)
8 oz. medium mushrooms, sliced (2 c)
3 medium ribs of celery, chopped (1 c)
1 tsp. dried sage leaves, crumbled
1 tsp. dried thyme leaves
1/2 tsp. salt
1/4 tsp. pepper
1 pound tart apples, cored and cut into 1/2" pieces (3 c)
1 cup chopped fresh parsley

Cook bacon until it just begins to brown, Crumble sausage meat in same pan
and cook till done. Add onions, mushrooms and celery cooking until onions
and mushrooms are wilted. Stir in sage, thyme, salt and pepper, then the
apples. Remove from heat, add parsley.

Recipe from CrossFit Portland

Crock pot stuffed peppers

I love love love stuffed peppers, and they're even better when you cut out the crap and fillers, i.e. rice, grains, etc...
These always turn out better than I anticipate, which always makes me want to make them over and over. I'm sure you'll concur.

Crock-Pot Stuffed Peppers

1lb Grass-Fed, Organic ground beef
1 container of Trader Joe's mirepoix (carrots celery onion mix)
1 6 oz can tomato paste
5 cloves fresh garlic, minced
1 tsp oregano
1/2 tsp crushed red pepper
2 Tbsp. Almond "flour"
sea salt (to taste)
black pepper (to taste)
1/4 c. olive oil
coconut oil
3-4 large Organic Green, Yellow or Red bell Peppers (i like to use one of each)

Saute veggie mix on medium heat in a skillet with the coconut oil. Add garlic and beef and saute until well mixed, but NOT well done (were just mixing the flavors here, not doing all the cooking as that's what the crock pots for!). Add in olive oil and spices and blend together. Remove tops of peppers and discard stems. Rinse out any seeds and stuff each with the stuffing mixture.
place securely in the crock pot and add 1/2 cup of water to the pot. Turn on Low and step away 6-7 hours, or high for 3-4.

That's it, and when you return you'll have an amazing meal on your hands.. prepare to be impressed!

Recipe by: Justin J. McCoy

Friday, November 12, 2010

Paleo Pumpkin-Chip Pancakes

Try this autumnal breakfast treat the next time you're craving pancake comfort, but you don't (obviously) eat grains any longer! They're moist, delicious and will leave you satiated and smiling!

Paleo Pumpkin-Chip Pancakes

Yield 2-3 large or 9 small servings

3 large organic eggs (separated)
1/2 c. organic pumpkin
1 heaping tablespoon raw almond butter
2 Tbsp. Coconut "flour"
1/2 tsp baking soda
pinch of himalayan salt (sea salt is also acceptable)
1 tsp nutmeg
1 tsp cinnamon
1 tsp ground vanilla beans or you may use vanilla extract
2 tsp Coconut Palm sugar (optional)
1 Tbsp raw cacao nibs
Coconut oil for cooking pan

whisk egg whites til frothy, add yolks and rest of wet ingredients and blend well. Add in dry ingredients and mix together until blended.
pour into a Pre-Heated (about 10 mins) med hot pan, (careful not to make it too hot, you don't wanna burn them!)
cook for about 2-3 mins per side, flipping when needed.

Serve with grass-fed butter and/or a small amount of organic maple syrup if desired or just a fresh fruit compote. Add a few slices of organic bacon if you're feeling like a little meat on the side!!


Recipe by - Justin J. McCoy

Keeping your Vitamin D levels optimal this winter

While most of us are aware that direct sunlight exposed to bare skin synthesizes the production of vitamin D in the body, many are not aware however, that during the winter months, we simply cannot produce much Vitamin D at all regardless of sun exposure.

Researchers have found that the production of previtamin D3 in your skin varies depending on several factors, which include skin type, weather conditions, and sunscreen use.

During the winter at latitudes above 35 degrees, there is minimal previtamin D3 production in the skin. Darker skin pigmentation, application of sunscreen, aging and clothing can also have a dramatic effect on previtamin D3 production.

However, at the other end of the scale, excessive exposure to sunlight does not result in vitamin D overdose, because previtamin D3 and vitamin D3 are photolyzed to biologically inert chemicals before they can build up to dangerous levels.

Most of the United States and ALL of Canada and Europe are above the 35 degree latitude and therefore it's crucial that everyone supplement with vitamin D throughout the winter and spring.

Keep your D levels at optimal levels and stay healthy this winter.

Current Vitamin D Council recommendation guidelines suggest 5,000 I.U's per day for most individuals.

I personally take 6-10,000. And remember to test your D levels periodically and make adjustments accordingly.

Tuesday, November 9, 2010

Pumpkin Cake Bars with Cinnamon Icing

It's been awhile since I've updated here and would like to apologize for my absence..I've been busy yes, but that in no way implies I've stopped my fervent passion for healthy living, wellness and staying fit. So, I'm breaking my blog break with a brand spankin' new recipe for you to knock out of the park!
If you haven't noticed, it's pumpkin season, and I LOVE Pumpkin. I also love using it in simple, healthy ways in the kitchen. This is an EASY way to satiate your need for something a little sweet without sacrificing eating nasty Gluten, Grains or Dairy. These are amazing and I think you may need to make a double batch, because you will eat them...Quickly! So, this will make enough for a 13x9" pan, but if you're a bird and want less, just cut the ingredients in half and use an 8x8 pan. Either way, you'll be choking on your saliva and saying, Pumpkin Pie, whaaaaaaat?!

Yield: 18 bars

For the Pumpkin "Cake"
2 c pumpkin puree
2 c almond butter
1 c raw honey OR (I prefer) Coconut Palm Sugar (very low in the GI index scale)
4 eggs (from pastured hens!)
3 t baking powder
1 t baking soda
2 t vanilla extract OR Freshly ground vanilla beans (my preference) *you only need 1 tsp for this option*
2 t cinnamon
1/2 t nutmeg
1/2 t cloves

For the Cinnamon Icing
1/2 c coconut butter
1/2 c coconut oil
1/2 c raw honey OR Coconut Palm Sugar
2 t cinnamon

For the Pumpkin "Cake"
Preheat your oven to 350F.
In a medium sized bowl, combine all the cake ingredients and mix thoroughly to combine. Pour into an 13x9 oven safe baking dish (I suspect you could squeeze 24 cupcakes out of this recipe if you use a muffin tin). Bake until completely cooked through, about 30-40 minutes. Don't overcook. Check with a toothpick, when it comes out clean, its done!

For the Cinnamon Icing
In a mixing bowl, combine all ingredients and whisk to beat the ingredients until fluffy.

Once the pumpkin cake has cooled,(Now…if the cake isn’t completely, 100%, no doubt in your mind, cool you are not allowed to proceed. I’m telling you, if your cake isn’t cool, the icing will just slide right off into a pile of goopiness and all will be wasted. If you haven’t experienced what disastrous-ness comes from not heeded the above warning, you only need try it one time to learn.)
Spread the icing over the cooled cake and slice. Store in an air tight container the Refrigerator to keep it moist and delicious and graze as you please. These go great with green tea or organic coffee with coconut creamer! Prepare to be amazed! Enjoy!

Recipe courtesy of