Paleo Meal Prep For Weight Loss (4 Recipes!!!)

hey everyone welcome back to my channel nourished with love my name is Kathleen a love and after last week's video I really started thinking about how meal prep truly is the foundation of a healthy lifestyle at least in the beginning when you are new to whatever switches you're doing or new to whatever foods you're adding into your diet and and it just helps to be prepared like I said last time in order to succeed you need to be prepared and so I wanted to do another one this week but I wanted to focus on what really makes my life easier and that is my breakfasts and my lunches and maybe a snack so for me if I can have those two meals out of the way I don't have to think about it I know what I'm having for the next five days for those meals I can spend the time at the end of the day making a nice meal for myself and my family I don't I actually I really enjoy being in the kitchen if it's not all day it is so if I can have those two meals out of the way my life is so much easier so I'm gonna make a quiche with a hash brown crust so it's gluten free and this is delicious it lasts in the fridge you can microwave it you can put it in the oven the day of when you decide to eat it and it's so good it's hearty and again you don't have to think about it you know that it's good you know that it's healthy and it's ready for you in the fridge you can even eat it cold if you want but I like my warm and then I'm going to do a soup for lunch it's a cauliflower soup with bone broth and that's great because it's so nourishing as I said in the last video I'm really trying to work on my immunity and so I'm trying to add bone broth anywhere I can and soup is amazing for that so I'm gonna do a nice cauliflower blend it up soup with some bacon and then I'm going to do a sweet treat some almond butter some grain free almond butter cookies I have a gnarly sweet tooth and so if I can have those prepared and ready with some good healthy fats in them I am gonna be a happy person and then lastly and this was kind of an impulse add-on I'm gonna cook up some spaghetti squash and show you guys how I cooked my spaghetti squash I have it on hand it needs to get cooked so I might as well just do that and have it as a side later on in the week or just a snack because spaghetti squash is delicious so that's what I have in store for you guys this week please bear with me cooking videos are kind of difficult because my tripod doesn't like bend over at the right angles that I would like it to but I will do my best for you guys I hope that you enjoy and without further ado let's get into the video I first wanted to mention that if you want to make any of the upcoming recipes that you're about to watch that the exact recipes will be in the description below this week I began with a spaghetti squash to begin you're gonna want to pre-heat your oven to 400 degrees carefully slice your spaghetti squash into rounds and scoop out the seeds lay them on a parchment paper lined cookie sheet and brush each side with some olive oil and salt and pepper to taste cutting the spaghetti squash into rounds instead of in half provides you with longer more noodle like strands roast them in the oven for about 35 to 40 minutes flipping after about 25 minutes to peel take a fork and gently shred the strands away from the skin and from this point you can store it in an airtight container for up to 5 days you can eat it as is you can add a sauce to it I actually with these made hash browns out of them which were really really yummy so yeah the options are endless and I hope that you enjoy this one while the spaghetti squash cooked I moved on to the soup so in a large pot heat up three tablespoons of coconut oil and add your diced onions carrots and garlic saute for about five minutes or until the vegetables soften I had it a bit of salt and pepper to soften veggies and then added the cauliflower you'll want to brown the cauliflower before adding your bone broth and water bring to a boil and then reduce heat to a simmer secure with a tight-fitting lid and allow the soup to simmer for about 35 minutes or until the cauliflower is well softened once the soup is done cooking you'll want to blend until smooth using a blender or an immersion blender like me once smooth go ahead and stir in your coconut milk and lots of pepper taste to the soup and add salt as needed from here you can serve as is but I chose to add some crispy bacon and topped with a little bit of shredded cheese and green onions and it kind of gave it like a baked potato feel so really really hearty and delicious while the soup cooked I moved on to the crust of the quiche you want to begin with thawed hash browns be sure to check the ingredient list because many brands tend to sneak in questionable ingredients using a clean kitchen cloth squeeze out all of the excess liquid and put it in a large bowl add 1 egg 2 tablespoons of melted butter a little onion and garlic powder plus some salt and pepper to taste place the hash brown mixture into a well greased baking dish and firmly press down to create a crust like consistency go ahead and pop that into a 400 degree oven for about 25 minutes or until it begins to brown for the filling of the quiche hook up some bacon and in the same pan saute the onions zucchini and garlic in a bit of the leftover bacon fat go ahead and pour some white wine vinegar into the pan this is called deglazing and my favorite way to add some serious flavor once the vegetables are done cooking go ahead and set them aside to allow them to cool while we work on the rest of the quiche Roland in a large bowl go ahead and add eight eggs and one cup of coconut milk beat the eggs until well combined and then stir in one cup of shredded cheese 1 tablespoon of Italian seasoning salt and pepper and mix to combine stir in the cooled veggies and pour the mixture into your hash brown crust put into a 400 degree oven and then immediately drop the heat to 350 degrees allow to cook for about 45 minutes or until your quiche is set [Laughter] the last thing I made this week were some grain free almond butter cookies these cookies are a delicious treat but they do have a ton of sugar so carry caution you'll want to start by making a flax egg to make this go ahead and mix 1 tablespoon of ground flax with 3 tablespoons of water and let sit for about 5 minutes in a bowl mix 1 cup of almond butter with 3/4 of a cup plus 2 tablespoons of coconut sugar to that you'll want to add 1 teaspoon of vanilla extract 1/2 a teaspoon of baking powder and mix until well combined and lastly you're going to want to mix in your flax egg [Laughter] roll your batter into small balls and place on a cookie sheet lined with parchment paper press each cookie to flatten and then bake for about 15 minutes at 350 degrees or until browned and crispy that's it for this week you guys I hope that you enjoy this video if you did please give it a thumbs up and subscribe and comment down below let me know if you tried any of these recipes or any recipes you'd like to see me make in the future .

Video Description:

In this video I show you some of my favorite paleo meals that are excellent for your weekly meal prep. This video includes a cauliflower soup, quiche with a hash brown crust, grain-free cookies, and simple spaghetti squash.

CAULIFLOWER SOUP
2 large heads of cauliflower
2-3 T coconut oil
2 small onions, diced
4 carrots, diced
2-3 cloves of garlic, diced
4 cups beef bone broth
2 cups of water
S & P
1 cup coconut milk
a bit of bacon, cooked until crispy

QUICHE W/ HASH BROWN CRUST
1 bag of hash browns
9 eggs
1 zucchini, diced
1/2 red onion, diced
1 clove of garlic, diced
1 cup coconut milk
1 t Italian seasoning
S & P
1 cup cheddar cheese, shredded
garlic & onion powder
2 T melted butter

GRAIN-FREE ALMOND BUTTER COOKIES
1 cup unsalted almond butter
3/4 cup + 2 T coconut sugar
1 T flaxseed meal
1/2 t vanilla extract
1/2 t baking powder
1/4 t salt

SPAGHETTI SQUASH
1 spaghetti squash
olive oil
S & P

Dr. Meghan: The Evidence for the Paleo Diet!

hi and welcome back to my channel if you are just joining me for the first time welcome my name is dr. Megan I am a board-certified physician in internal medicine and I like to take an evidence-based approach to health and wellness topics so before we get started subscribe if you want hit the like button if you want and let's get into it so the topic for today comes from Heather who asked me if I could talk a little bit about the evidence with regards to the Paleo diet so Thank You Heather I've been working my way through viewer questions and I really appreciate all your great suggestions so what is the Paleo diet I'm sure many of you probably know by now but I'll give you the two-second synopsis and there are many different strains of it but in a nutshell the goal is to mimic the hunter-gatherer diet of thousands and thousands of years ago with the thought that our current agricultural based diet is a source of many diseases in our current everyday life and the focus is more on increased protein 20 to 35 percent of the meal generally comes from protein increased intake of non-starchy fruits and vegetables increased intake of unsaturated fat that's fats from plants and decreased amounts of salt sugar processed foods grains and legumes those are very very restrictive completely restricted depending on how strictly you followed the diet instead the goal is to focus on groceries meat fish eggs fruit and vegetables of the non-starchy variety nuts and seeds and plant-based oils and fat so what is the evidence for the Paleo diet so this diet is newer as opposed to other diets such as the Mediterranean diet that we've been looking at for quite a number of years but there is a small body of evidence with regards to the Paleolithic diet and I'll just go through a couple some of the more salient studies here I will always this my references down below so some small studies that I thought were interesting one was had about 24 subjects and found that subjects on the Paleo diet had better blood sugar cholesterol and insulin sensitivity than patients on a diabetic diet now these were all died subjects and then another another study with about 13 subjects had them eat strictly Paleo diet for three months followed by a strictly diabetic diet for three months or vice versa and the subjects had increased satiety weight loss and better blood sugar on the Paleo diet but that it was a bit harder to stick to than the diabetic diet a review looking at four randomized controlled trials evaluating the Paleo diet versus diet based more on national nutrition guidelines found that there were increased short-term improvements in these subjects who are on the Paleo diet in terms of their waist size triglycerides their HDL cholesterol that's your good cholesterol blood pressure and blood sugar than patients on the more conventional diet a cross-sectional study of over 600 subjects found that there may be an association between paleo diets and Mediterranean diets and lower markers of inflammation and a cohort study of over 2,000 subjects found that the Paleolithic diet and the Mediterranean diet may be inversely linked to mortality including cancer related mortality and cardiovascular related mortality now it's important to note that with these last two studies they're not randomized controlled trials so we cannot say that there is a cause and effect there but they do bring up interesting questions with regards to the relationship between the diets and health so what are the pros and cons of a Paleolithic diet well obviously there's a limited body of evidence but I think that any diet that asks people to eat more fruits and vegetables more nuts and seeds focuses more on unsaturated fat and animal fat and requests that people eat humanely raised meats is a great place to start and I have a lot of patients who've tried the Paleo diet and absolutely loved it the cons in my opinion I think it is quite restrictive some flavors of the Paleo diet introduced like an 80/20 or an 85/15 rule in which you know 50 to 25 15 to 20 percent of your meals can be non paleo you know I think the whole cutting out all grains and legumes that's pretty hard and you're not also getting a lot of dairy either so you want to make sure that you're getting calcium from somewhere with regards to the actual accuracy of the Paleolithic diet I would refer you to a great TED talk by dr. Christine and Warner which I will list down below she did her PhD in archaeology at Harvard she's now professor of archaeology at Oklahoma University and the overlap between what our ancestors ate and what the Paleo diet of today is is pretty slim so I encourage you to check that out it's a really good talk overall what it comes down for me is how sustainable the diet is for you and I always tell my patients that if they can't see themselves eating the same way when they're 80 then it may be time to tweak things a little bit to avoid a lot of frustration in the future another thing that I think is important to remember when we're looking at diets is it's really important to look at your relationship with food and I'm taking a page out of Michael Pollan books here as well if you look at people in France people in Italy people in Japan all many different cultures all over the world where they have a very different relationship with their food and they don't have a lot of the health problems in terms of healthy weight and eating habits that we have here in America and I think a lot of that comes down to our personal relationship with food and also the cultural relationship with food and that's really an important thing to look at when you're evaluating diets as well so that's gonna do it for today thank you so much for watching if there's an article in a peer-reviewed journal that you think I missed I would love to hear about it if you'd like me to do more kind of evaluation of diets or different fitness routines I would love to hear about that as well again thank you so much for watching my references will be listed down below and please be well .

Video Description:

Just about everyone has heard about the Paleo Diet by now, but what does the research say with regards to its efficacy? I was surprised! Keep watching to find out...

Tedx Talk: Debunking The Paleo Diet by Dr. Christina Warinner PhD


REFERENCES:

Jonsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutr J. 2013;12:105.

Manheimer EW, van Zuuren EJ, Fedorowicz A, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-32.

Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A, Sebastian A, Nolte Kennedy M, Frassetto L. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015;69(8):944-8.

Whalen KA, Judd S, McCullough ML, Flanders WD, Hartman TJ, Bostick RM. Paleolithic and Mediterranean diet pattern scores are inversely associated with all-cause and cause-specific mortality in adults. J Nutr. 2017;147(4):612-20.

Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet pattern scores are inversely associated with biomarkers of inflammation and oxidative balance in adults. J Nutr. 2016;146(6):1217-26.

Please note that research is constantly changing. Every effort has been made to include the most current studies, however, since this publication there may be new research that was unable to be included in this video.