Easy Paleo Keto Bread Recipe – 5 Ingredients

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If you want to know how to make the best paleo keto bread recipe, this is it! It’s quick & easy to make with just 5 basic ingredients.
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* FULL RECIPE HERE:
* FREE LOW CARB COOKBOOK:

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Wholesome Yum creates natural, gluten-free, low carb recipes with 10 ingredients or less. If you are looking for healthy easy recipes that don't require a lot of time, this channel is for you. You'll find all low carb and keto recipes, as well as lots of paleo, LCHF, sugar-free, diabetic friendly, THM, and more.

MORE LOW CARB RECIPES TO TRY:

* Low Carb Donuts Recipe - Almond Flour Keto Donuts
:
* Low Carb Bread Recipe – Almond Flour Bread (Paleo, Gluten-Free)
:
* Low Carb Bagels with Almond Flour (Keto, Gluten-free)
:

Paleo vs Keto Diets: What’s the difference?

so hubs howdy wife we've been getting a lot of questions about the difference between a Paleo diet and the keto diet clearly keto is very popular people are seeing it everywhere so let's tackle that today yeah it's it's a should theoretically be easy to unpack that there are a lot of nuances and so maybe let's look at what a paleo diet is first and you can tackle that by inclusion or exclusion so the exclusion is a paleo diet is usually free of grains legumes and dairy and the theory behind this is that if we look at what generally was available to hunter-gatherers and there were some pretty good information around that people will kind of get freaked out about you know the the veracity or the depth of that knowledge but in general we didn't have lots of grains legumes and dairy available until the advent of Agriculture so by inclusion of Paleo diet is usually built around lean protein seasonal fruits and vegetables roots and tubers that's that's kind of story now one of the big challenges with the Paleo diet is it's become almost this like religious process and people end up asking is it paleo instead of just asking is this a good option for me and when we talk about good options typically what we're talking about is nutrient density immunogenicity of the food like does it cause an immune response a lot of common allergens we saw way corn you know these things are really common so not everybody has problems with them but a lot of people do so on the ketogenic diet side it really is quite a bit easier although dr. Ted Nieman has a really interesting infographic that kind of breaks down the different ways to get into a ketogenic state but in general what we're talking about is a carbohydrate restrictive diet and we have adequate protein and then fat to a degree that kind of flips the lever of if we are a performance-oriented athlete we probably eat a lot of fat to make up the calories that we need if we are looking to lose body fat that we need a caloric deficit and so we're going to set our fat levels somewhat lower so on the Paleo diet side we also have the additional caveat what I would call the Paleo template which is looking at sleep and circadian rhythm we're thinking about community we're thinking about the gut microbiome and so it's really what we would call in broader terms an ancestral health or evolutionary medicine template the ketogenic diet fits within that story perfectly and really I've made the point that the the Paleo diet should be approached in what I call a macro macronutrient agnostic fashion and what that means is we're focusing on food quality first and then you figure out what the the relative ratios of protein carbs fat are that you need to work optimally I'll use myself as an example just just briefly I despite being much healthier than what I was in my 20s and 30s I'm still not super duper carb tolerant I'm better than what I was in the past but a really large bowl of rice or something like that it's going to give me sky high blood sugar levels we've done some self experimentation where you ate the the right side eat the rice we checked blood sugar at two hours and you kicked my ass on it like your blood sugar barely got above like 110 or something mine was nearly 190 which is near diabetic levels so that is a piece of this story I to be healthy need to eat a lower carb intake I'm also quite guman intolerant if you eat a piece of French bread you'll get a little bit of kind of belly swell but it's not that big of a deal like two hours later you're fine so these are kind of the the personalized nutrition elements that we end up augering down and getting more granular for each of us and this is what we're recommending to other folks is you know look at this big picture of what goes into a paleo diet which is typically whole unprocessed foods nutrient density is kind of a primary concern but that all applies to a ketogenic diet as well and there are a lot of people for whom a ketogenic diet is really the the best tool in the tool shed there are some people for whom a ketogenic diet may not be the appropriate tool at all and in it too I do recognize that we don't need a one-size-fits-all world even though lots of people try to make it that way if all that we had were hammer nails are houses wouldn't stick together all that well um I would make the point that in many ways approaching the world from this ketogenic diet perspective could simplify this whole story or just low carbon here's kind of my thought we look at what your carb tolerance is and this will be determined by genetics by epigenetics including your sleep in kind of circadian though we know from the work that we've done with the Reno police and fire projects that people who are in circadian rhythm disrupted environments basically shift work their insulin resistant and the only lever we have to flip from there is their nutrition and typically we recommend a low carb diet so we find the carb level that works well for folks and then we just look at this range of what I would call immuno genic foods which is typically grains legumes and dairy and we just ask a question do I do well with those foods in the way that we determine that isn't an elimination diet we remove these foods from the program for 30 days reintroduce and see how you do and so in that regard if we I would almost argue that a simpler approach is using low carb or keto as a baseline add in these other elements of the evolutionary medicine story sleep and circadian rhythm gut health and whatnot and it really simplifies the process instead of asking a million questions is this paleo instead we have a really stepwise process where we start with appropriate glycemic load then we find out if we have immuno genic problems with foods basically in tolerances and we set amounts and ratios appropriate for what our goals are and then also flesh out the rest of our lifestyle with an eye towards sleep and gut health now it's it's interesting because clearly a ton of people have lost a lot of weight on a paleo diet and a lot of people are losing a tremendous amount of weight on keto and I think the easier bit with keto know how do you expand on this a bit is that like with paleo people you know like you mentioned there's certain foods that you don't eat but there's no real limit on calories like you're not looking you're not specifically it's limiting your caloric intake whereas on Akita diet keto diet especially if you are someone who has a significant amount of weight to lose it can really help simplify things because you you are eating at that caloric deficit yeah you know like some folks like the keto games folks and whatnot they have done a great job of helping people to determine an appropriate macronutrient ratio adequate protein carbs fat so that they're in that ketogenic state but more importantly they're in a mild caloric deficit and the results that they're getting are absolutely remarkable anything else do you think people should know I know there's another question that came up also how is keto different from Atkins yeah in you that's a great question and really they're kind of kissing cousins and the distinctions become really although whole religions have been founded on on minor distinctions and philosophy but the Atkins historically has been a ketogenic diet for about a two to four week period an induction phase tends to reverse insulin resistance tends to help people become what we would call fat burners and then from there Atkins historically recommended that you titrate carbohydrates up to a point in which you don't see problems and so they end up being very very similar there's also a thing called a modified Atkins which is a higher protein intake than what we would typically see with in standard ketogenic diet circles and then finally if we really dig in the history of the ketogenic diet the classic nutritional ketogenic diet that is used for epilepsy was a very high fat very low protein low carbohydrate diet that's not necessarily what we and most people in this kind of performance and esthetics world are recommending for the vast majority of people who just want to look feel and perform better but there is definitely a place for that that you know well-formulated nutritional ketogenic diet for things like epilepsy and other neurodegenerative conditions so babe given the you've helped so many people lose weight transform their health with paleo and like we've like we've mentioned quito is is very popular right now and we're seeing lots of people especially people who've just struggled to drop you know maybe their 300 pounds 400 pounds and they they've just struggled to find about something that would work for them and we're finding tremendous success with the Quito so to that end you've been working we've been working on a big project you want to tell folks a little bit about that yeah and before I mentioned the project I will mention what some people it appears if they have been significantly overweight for long periods of time they may actually have some alterations and their hypothalamus the energy regulating center of the brain and up until this point every approach that these folks have tried has typically failed they're always hungry they're debilitated by by a hunger and a desire to effectively overeat and the ketogenic diet is interesting in that it appears to reset that hypothalamic dysregulation and particularly over the course of time we've seen a lot of reports of folks like you you mentioned 300 400 pounds in body weight significantly overweight and for the first time in their lives or at least for the first time in in you know immediate memory these folks are not chronically hungry and so there's something about that ketogenic state that allows people to regulate their hunger and to eat appropriate amounts of food and they subsequently have some great success and that success is the reason why we put together this program which is called the keto masterclass keto masterclass is a 13 module course which includes a 13 video module course it includes a comprehensive workbook it has some really cool bonus features like a 45 day program so it guides you through 45 days of your eating you're tracking your sleep and paying attention to a lot of these different levers that factor into weight loss and then also exercise right right yeah yeah and even though it's comprehensive it's simple it is a simple program you don't need a PhD in biochemistry to be able to navigate this this program great and if folks want to check out the keto masterclass you can click the link that's in and we're gonna ask some questions because a lot of people who gets started on it on a new way of eating typically run aground in a couple of areas either social situations co-workers family members they kind of derail what the person is up to kind a little bit of sabotage going on oftentimes folks can get started in there on a great path but then life gets in the way and they get really busy and time crunched or folks are doing great but then they hit what you call the dreaded but the perceived plateau so don't have some some strategies for that and then also just figuring out how to do it right so how much do protein carbs in fact do I eat what do you know how do I go about this new way of eating and so we'll ask some questions to kind of figure out what your challenge is and we'll be providing some some tips to address those challenges as well and then from there if you're interested in signing up for the keto masterclass they'll be information for you to do so as well .

Video Description:

Paleo and keto…two popular ways of eating that have changed a lot of people’s lives.

So, what’s the difference between the paleo diet and the keto diet? How are they similar? Which one is better?

Listen as we answer these questions and more.

Want to read more? I broke it down here too:

Instant Pot Chicken Cacciatore (Paleo, Whole30, Keto)

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Video Description:

This easy but flavorful Instant Pot Chicken Cacciatore is a fast and delicious meal any time of the year, and it's paleo, Whole30, and keto-friendly!
Find the full recipe:

Daikon Rolls with Chicken, Mango and Avocado (Whole30, Paleo)

so we're gonna start by making the dipping sauce so in a blender or food processor you want to combine 1 tablespoon sesame oil 3 tablespoons orange juice a little chunk of ginger 2 tablespoons of coconut aminos the juice of one lime and then 3 tablespoons of OM butter or cashew butter so I blended it until completely smooth and all the gingers kind of broken down and then I'm just gonna pour it into a dish and I'm just gonna store this in the fridge until I'm ready to use it but I just tasted it and it tastes really good ok so this is a daikon radish it's a really mild flavored radish that's most commonly used in Asian cuisine to start with I am just going to use a vegetable peeler and peel off just the outer layer where all the dirt is you due to the fact that I will more likely than not cut off my finger with the mandolin I'm using a cheese slicer oh that was a not a good cut there we go as you can see get long thin slices like that so easy okay so I like to do a few slices on one side then flip it over just that has a flat bottom so won't move around as much and I'm just gonna use this cheese slicer to go all the way down like so see perfect in long slices so I would say I have enough wraps for I don't know maybe like 20 or 30 rolls so there's more than enough here so with the leftover daikon you can actually spiralize it and use it as noodles in an Asian soup and I'm actually gonna put a link at the end of this for a recipe for that so now I'm just getting all the filling ready for mangoes I find the easiest way to peel them is actually with a vegetable peeler versus a knife because this way you get just the skin and not all the good stuff do you want to eat okay guys here's a tip for picking avocados so you want to remove the stem from each and as you can see those are quite nice and green in there but if it's black or brown that generally means that the avocado is overripe and you'll probably find some brown spots when you cut it open my filling is ready I have shredded chicken mango avocado cucumber red onion cilantro and cashews but honestly feel free to use whatever you want you can use prawns you can use shredded carrot shredded apple there's loads of different off so if you have long wraps like this I would actually recommend cutting them in half because they don't actually need to be that long and then you have two smaller wraps which is perfect so let's assemble assemble you just want to put everything down the fatter end of the roll like so avocado cucumber sprinkle a little cilantro right onion and some cashews and then to roll it up you're just gonna go like this and voila so they're kind of like a um rice wrap rice paper wrapping away and perfect how cute are they okay so they're all wrapped and now it's time to dig in how cute are they so dip it in the Asian sauce hmm so crunchy they're delicious .

Video Description:

Thinly sliced daikon radish is the perfect wrap to use for a refreshing roll. In this recipe the rolls are filled with chicken, mango, avocado, cucumber and red onion and served with a delicious asian dipping sauce. These are great as a snack or light lunch and will last for a few days in the fridge. These rolls are Whole30, Paleo, Grain Free, Gluten Free, Dairy Free, SCD Legal

The BEST Churro Recipe! Bonus paleo recipe - Paleo Mia

isn't the fare magical all the rides and delicious food let's recreate it with some amazing churros paleo and normal so the first thing we have to do for our non paleo churros is to make the sugar cinnamon stuff that goes on the outside of the churro so for that I'm going to do just under two thirds of a cup of sugar and into the sugar I added a tablespoon and now I'm going to add a teaspoon of cinnamon now I'm basically going to repeat the process that I just did with xylitol for paleo ones okay so for the actual churro itself for the discipline on paleo one I am going to start with half a cup of all-purpose flour and then to my flour I am going to add a quarter of a teaspoon of baking powder and a sprinkle pinch finger of salt and last dry ingredient is going to pour mine on paleo dry ingredients is going to be one tablespoon of sugar for my paleo churros I am going to add just a little bit under half a cup of coconut flour and then the rest of that half a cup almond flour and relax peri our ingredients is going to be 1 tablespoon of xylitol into my coconut oil I'm going to add a cup of water and then bring it to a very very vigorous boil on the stove okay so I'm going to evenly divide my cocoa oil and water mixture into each of my bolts and get my sister to makes one and Neelix the other make sure you add this while it's still very hot guys look at the difference before I add the egg now into each I'm going to add half an egg now that both of my dough's are ready I am going to heat up some oil you guys can make your churros any size or shape you like I'm just gonna do mini little churros that are about this long and just straight okay so quick tip when you're piping them and it will cause the piping tip piping bag instead of using wet fingers kitchen scissors that are clean work a lot better after about a minute of letting my my cooks churros cool I pop them in the cinnamon sugar and roll them around I am extremely terrified about these paleo ones I'm so scared that they're gonna fall apart but let's just give it a go Pennywise to start working like what one of them or two of them may have kind of held together but I just took one off is they're just kind of gladness was kind of a fail so I'm going to try piping it onto a cookie sheet and hoping so these are my paleo trails after they were baked at least they stayed together but they're not very yummy they're not very sweet you can't taste the cinnamon you could put a little bit more cinnamon xylitol but it doesn't really stick so I feel like they were a little bit of a fail .

Video Description:

Churros and the fair just remind of the summer! So, I decided to make the best churros ever (I also made a paleo version which were not very good *spoiler*). If you want the recipe I used, click here:

Chocolate Orange Marble Cake Recipe (Gluten-free, Paleo)

hi everyone its Adriana from living healthy with chocolate and in today's episode I'm going to teach you how to make my recipe for orange marble cake this is an amazing light and fluffy cake with beautiful chocolate and vanilla layers this cake is very easy to make and it tastes delicious it's made without gluten grains dairy or refined sugars let's get started by juicing and zesting and orange now in a large bowl mix the wet ingredients together the egg yolks orange juice and zest coconut oil honey and vanilla extract whisk to combine everything in a separate Bowl let's mix the dry ingredients the almond flour coconut flour baking soda and salt one thing that's important and I want to note is that you give your cake the right texture you should use blanched almond flour that has been finely ground not all brands work the same for baking so I'm leaving the link to the one I use in the description of this video okay so now let's mix the wet and dry ingredients together gently being careful not to over mix now using a stand mixer whip the egg whites in lemon juice until steep peaks form now fold in half the egg whites mixing gently and then the other half place half the batter in a bowl and mix in the cacao powder so now here I have an a by four inch pan and I've lined all four sides of the pan with parchment paper so that nothing sticks during baking begin by adding a spoon of the chocolate batter in the center of the fan followed by the vanilla batter repeat this process until all the batter is used I've written the recipe for you on my blog with all the measurements and detailed instructions and I'm leaving the link to the post in the description of this video tap the pan on a counter gently and bake in a preheated oven to 350 degrees until a toothpick inserted into the center comes out clean place the pan on a cooling rack to cool for at least 10 minutes before removing it from the pan to make my cake even prettier I like this thing to talk with some maple sugar warm right out of the oven this cake is delicious light and fluffy not too sweet I like it even more the next day after its cooled in the refrigerator after its chilled it becomes a little more dance and I love the cool flavor of the orange I hope you guys try this recipe at home and share with everyone if you have any questions or comments please leave them below and I'll answer them and if you like this video please support me and give me a thumbs up also please don't forget to subscribe to my channel thank you guys for all the love and support until next time .

Video Description:

My Chocolate Orange Marble Cake is a two-toned layered cake infused with chocolate and orange flavor. Baked into a soft and moist cake without using any gluten or grain flours. (Gluten-free, Paleo)

Full recipe here:

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INGREDIENTS USED:
Almond flour -
Himalayan salt -
Coconut flour -
Baking soda -
Raw Cacao Powder -
Coconut oil -
Vanilla extract -
Maple sugar -
8x4 cake pan -

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#orangecake #marblecake #healthycake

Low Carb Paleo Almond Flour Pie Crust Recipe – 5 Ingredients

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This low carb paleo almond flour pie crust recipe is so easy to make. Just 5 minutes prep and 5 ingredients! Gluten-free, sugar-free, and keto.
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* FULL RECIPE HERE:
* FREE LOW CARB COOKBOOK:

SUBSCRIBE to my channel:

Connect with me on social media for more exclusive keto low carb recipes:
* FACEBOOK:
* PINTEREST:
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* TWITTER:

Wholesome Yum creates natural, gluten-free, low carb recipes with 10 ingredients or less. If you are looking for healthy easy recipes that don't require a lot of time, this channel is for you. You'll find all low carb and keto recipes, as well as lots of paleo, LCHF, sugar-free, diabetic friendly, THM, and more.

MORE LOW CARB RECIPES TO TRY:

* Easy Keto Low Carb Pumpkin Pie Recipe (Sugar-Free, Gluten-Free):
* Pumpkin Pie Cupcakes With Crumble Topping (Paleo, Low Carb):
* Low Carb Cheesecake (Keto, Gluten-Free, Sugar-Free):

Mushroom Hungarian soup keto low carb paleo version

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Hungarian mushroom soup paleo keto low carb version

Paleo Tomato Egg Breakfast On Paleo Bread

good morning everybody this is damn it I leave em time of your life yeah and we're going to be making a breakfast sandwich this morning so we're going to start off with the one and only Julianne bakeries paleo bread this stuff is tasty and it's gluten-free and sky tree starts free does it have G we three dozen of GMOs yeah no way Jose it's got fiber which keeps you fuller longer it has only one carb low calorie and believe it's dairy-free yes dairy-free as well this is the stuff so we're going to throw two of these in our toaster oven we're going to get some eggs cooking and a nice thick slice of tomato with some sauerkraut for some added probiotics right there and some anti-inflammatories from the garlic okay so let's get this cooking up and we'll be right back ok so our paleo brand is all done nice and crispy turn off my burner eggs are done with likes slivered garlic and let's see how do I want to top this I'm going to put the camera down okay so thank you thanks for the spoon okay we're gonna throw let me do the egg first I'll do this yeah a little bit let's do it tomato second and I already salt and peppered it uh-huh using only the finest sea salt going your sea salt sauerkraut the love my sauerkraut super healthy for you just like the paleo bread just like the tomato and just like the locally raised eggs maybe I'll throw a little one just for a little there we go that's cool then want to over so and we'll get some of these little garlic chunks I'm going to leave it off just for the photo so let me put them down at the camera there we go so we have a paleo bread coconut flavor sandwich with two eggs sauerkraut tomato and one clove of garlic some salt and pepper and that's it we have a super healthy breakfast very easy to make and as we stated before low carb high in fiber now GMOs no dairy no gluten and no soy so this is phenomenal for breakfast and I'm gonna dig in and I'm sure Ali's going to want to bite so we will see you soon make sure you order up your bread from Julian bakery calm / paleo and check out all their other fine products that will keep you full happy and healthy all right folks have a great day this is dan rival for life you .

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Paleo Tomato Egg Breakfast On Paleo Bread Recipe


Paleo Bread:
Paleo Store:

This is Dan from Primal4Life bringing you a "Tomato, Egg & Sauerkraut Breakfast Sandwich." After a week of being away from home on a trip, I totally am craving another Paleo Bread™ sandwich!! I cannot wait to get right to business here; with a couple slices of the low-carb, gluten-free, NON-GMO coconut Paleo Bread™. I'm looking to top this one with some fresh ingredients, as natural as possible, like some locally raised eggs that are hormone and antibiotic free... cause we don't want any of that! Some fresh sauerkraut filled with probiotics to promote good gut-flora, and keep us healthy and happy.... A sliced up clove of garlic for some anti-inflammatory properties, to keep those nasty bugs away! And a thick slice of tomato for some lycopene and other beneficial nutrients to give us that extra edge that we all need. And to add the benefits of the Paleo Bread™, like healthy fats from the coconut oil, and protein and fiber to keep us fuller longer and able to perform, we have a sandwich that should be considered a super-food!

Bacon Wrapped Asparagus Recipe In The Oven (Crispy, Paleo & Low Carb)

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Video Description:

This easy bacon wrapped asparagus recipe is made in the oven with some tricks for extra crispy bacon. Low carb, paleo, gluten-free, keto, and whole 30.
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* FULL RECIPE HERE:
* FREE LOW CARB COOKBOOK:

SUBSCRIBE to my channel:

Connect with me on social media for more exclusive keto low carb recipes:
* FACEBOOK:
* PINTEREST:
* INSTAGRAM:
* TWITTER:

Wholesome Yum creates natural, gluten-free, low carb recipes with 10 ingredients or less. If you are looking for healthy easy recipes that don't require a lot of time, this channel is for you. You'll find all low carb and keto recipes, as well as lots of paleo, LCHF, sugar-free, diabetic friendly, THM, and more.

MORE LOW CARB RECIPES TO TRY:

* Roasted Broccoli And Cauliflower Recipe With Parmesan & Garlic (Low Carb, Gluten-Free):
* Easy Fried Zucchini And Squash Recipe (Low Carb, Gluten-Free):
* Zucchini Fries Recipe (Low Carb Parmesan Baked Zucchini Fries):

Healthy Coconut Candy Bars (Vegan, Paleo)

hey everybody its Adriana from living healthy with chocolate today I have a quick and easy recipe to share with you for my healthy coconut candy bars you probably know that coconut has magical health properties and these coconut candy bars are loaded with healthy fats and they're the most perfect treat to have around the house when you want something sweet this is a nut free recipe since I have been getting many requests from you who are allergic to nuts and there's no baking involved and you're also going to learn how easy it is to make coconut butter at home so stick around and let me show you how to make these so we're going to start by making the coconut butter coconut butter has a similar texture to peanut butter and it's basically just one ingredient which is unsweetened shredded coconut so we're going to add the coconut to a food processor or a blender here I'm using two cups and process until we get that creamy consistency depending on how powerful your processor is it may take more or less time to make this and you need to scrape the sides of the bowl a few times eventually the oils from the coconut will start to release and you'll end up with a creamy coconut butter now in case you prefer to use store-bought coconut butter you can do that too but just make sure that the contents in the jar are well mixed together and melted so that the oils that rise to the top are mixed with the coconut on the bottom now we're going to mix the ingredients to make our candy and in a bowl we're going to add one cup of unsweetened shredded coconut vanilla extract salt and coconut oil the exact measurements for this recipe are written for you on my blog and I'm posting the link to it below this video give it a quick mix to combine ingredients and then mix in the coconut butter that we just made I'm also adding some semi-sweet mini chocolate chips here and these are paleo friendly chocolate chips there are free of most allergens like dairy and soy we don't need to add any more sweetener to this recipe because the dark chocolate chips and the coconut are already sweet enough next line a loaf pan with parchment paper be sure that the parchment paper covers all four sides of the pan here I'm using an 8 by 4 inch pan spread the mixture evenly on the bottom of the pan and freeze it for about 1 hour to allow it to set cut it into about 2 inch squares and enjoy keep them refrigerated because they will melt at room temperature I know you guys are going to fall in love with this recipe the texture is crunchy and it's chewy at the same time and you definitely need to give these a try if you liked this video be sure to give it a thumbs up and don't forget to subscribe to my channel so you never miss any of my future videos if you have any questions or comments leave them below and I'll answer them for you personally and when you make this recipe post a photo on my blog because I would love to see it you can post it in the comments below the recipe and I hope you guys loved this recipe and enjoy and I'll see you again next week bye .

Video Description:

Learn how to make my no-bake Healthy Coconut Candy Bars and also homemade Coconut Butter to save you money. These are the most delicious and healthy treat! They have an amazing texture and flavor, and are free of nuts, dairy, and gluten which makes them both Paleo and Vegan friendly.

Written recipe here:

Shop for the ingredients and brands I use in this recipe:

Got a specific recipe you’d like me to make on an upcoming episode? Tell me about it in the comments below.

• Comment and ask me questions below.
• Subscribe to my channel and like this video if you liked it (this helps my channel grow so I can continue to bring you new episodes)

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#paleo #glutenfree #dairyfree #paleodesserts #candy #healthycandy

Low Carb Paleo Chicken Parmesan - Lexi's Clean Kitchen

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Find the full recipe: ‎

Pulled Chicken Stuffed Avocado | Paleo Recipe for Filled, Baked Avocado

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High quality fats and sustainably farmed meat are two pillars of the Paleo diet which are deliciously combined in this healthy recipe from Nico and Michaela from Paleo360.

Ingredients for 2 servings:
300 g chicken breast
3 avocados
1 tsp paprika powder
½ tsp chili
8 tbsp coconut milk
1 lime (juice)
1 handful parsley
1 l vegetable stock
2 cloves garlic
2 tbsp olive oil
salt and pepper

Find detailed step-by-step instructions and more delicious recipes as well as useful kitchen howtos in our app and on our website:

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Easy Paleo Low Carb Recipe - Savory Cabbage and Chicken

today I'm going to be making some cabbage and onions with shiitake mushrooms some bacon we're actually going to be cooking it in the bacon fat and just some chicken thighs with the mix of peppers and poblano peppers uh fresh nose garlic and onions okay so first thing we're going to do is take out this bacon so for the chicken we start with the onion first thought saying that he is having onion for the chicken and yellow top boy cabbage good take some girl butter okay I was like using the goat butter because I don't have any kind of digestive issues it's like go get from house single I feel don't believe me but Stewart stop if you have an issue with dairy like cow dairy then you probably have issue with the cow butter as well even though it's mostly just fat not the not protein which is easy the sort of issue now I would take this campano pepper the number a spicy so if you're that person that doesn't like spice then you get half this peace out if these little covers the friends off every their little spicy I'll stay here for more than a jalapeno but less than like a habanero some like that I'll put two of these because I like it spicy my stove I just separated out the garlic I'm using for the chicken I'm gonna actually put garlic them both look who's the bacon pretty well because we're really just me he is to get the fat out of it you gonna have the bacon back into the cabbage and onion once it's mostly cooked oh right now we're just trying to get the fat so let's start preparing that this for the cabbage and onions over start chopping carrots and onions you can cook it kind of as long as you want depends on how slops you wanted at house we do have onions to be the longer you cook them the more sweet we're gonna caramelize them okay and where the cabbage really cooks down a lot so you can really feel the and as all of you can editor cook down if you take this take it out now it's not fully cooked as I'm upset once a week but I'm gonna put it back just before it's completely done it's gonna cook more you ice so you're gonna make sure that's not too hot so it's not smoking now first we're dump and just cabbage now you can check the peppers immense over here a little Hut now we're fix this one around so that they can breathe really gets in there and like I said before this is going to cook down a lot so don't worry if it looks pretty full right now gonna let that cook a little bit before I add the shiitake mushrooms because I just only did it cook the mushrooms quite as long but if you prefer you can out of it right the beginning sup to you let's cover that one also it's got a second batch of garlic ready so let's do the mushrooms nice then you just kind of twist off the stems like that okay just grab it here just like twist easy I learned that you can actually make vegetable stock out of the stems so this time around I'm going to save those and now I'm just gonna cut up the pieces of bacon and add them back into this yeah that would be pretty good very savory with the mushrooms of the bacon onions so I like letting this cook for a while just to soften everything out get the flavors mixed in got to make sure it's not too hot so it doesn't start to burn and just mix it every not in it again you can really cook it as long as you want that's up to your preference you see the cabbage starting to turn dark green and yeah let me see that starting to turn dark green you know that it's starting to get quick pretty good the bacon already makes it something but it's gonna add a little more now that I'm done shopping everything else I'm just gonna put the chicken on this one I know it's not like official kitchen sanitary procedure but now this is like the boneless skinless chicken thighs I usually like just getting the whole if I'm getting chicken thighs usually like get in the whole chicken thigh with the bone and the skin but this just seemed like is a better deal today so I got this instead and this trick there we go I'm gonna cook down so we're gonna throw the chicken right in there I think I had a little bit of cumin powder too and a little chili powder all right so this is looking just about done everything's put together nicely as long as I see those little pieces that garlic are just mash it up a little bit so the flavor gets blended together I think is better than like mincing the garlic ahead of time it tends to burn if you mess it in and put in the pan but the be here at home did you have any problems that chicken looks pretty done the skinless chicken thighs don't have the same amount of fat as obviously was with the skin so I'm usually not gonna cook them as long alright so there you have it we got our chicken thighs with poblano peppers sweet onion Fresno peppers and garlic cumin salt and a little bit of chili powder and Deborah shiitake mushrooms scream cabbage saw the same onion bacon and like the bacon grease was used to cook it all together as well alright that's all we got .

Video Description:

Here's an easy, tasty, and inexpensive recipe that fits well with a low-carb type diet.

Ingredients:

-Chicken thighs
-Cabbage
-Onion
-Bacon
-Garlic
-Shiitake Mushrooms
-Fresno Peppers
-Poblano Peppers
-Salt, pepper, spices

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PALEO DIET EXPLAINED BY DIET SPECIALIST DR.HARIHARAN, MBBS, MD, D.DIAB | PANRUTI PALEO MEET |

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Video Description:

PALEO DIET EXPLAINED
DIET SPECIALIST DR.HARIHARAN, MBBS, MD, D.DIAB
PANRUTI PALEO MEET

Bacon Breakfast Muffin with Paleo Bread

hi paleo princess here with my little paleo baby he's having a hard day today so I thought I'd bring him into the video with me as opposed to hearing cry in the background so what I also wanted to show how easy it is to make this meal I can even do a while holding a baby so what I'm making today is a breakfast muffin out of these cupcake tins that I have I have a larger size cupcake tin because that just means more tasty goodness to have at your meal and all I did was lined it with some prosciutto I poured in some eggs about half way in each tin and then I sprinkled in some broccoli that I have I always like to try to sneak in broccoli whenever possible because I don't really like to eat it alone so I just drop the broccoli into each tin after you pour the egg in and then I'm going to bake it at 350 for about 15 minutes and that's it you can save these and warm em up the next day so for me I'm going to eat these for lunch and give the rest of them to my husband at breakfast tomorrow he's going to love it and then of course I like to help bread with my breakfast so i'm going to have julian bakeries almond paleo bread and for my husband maybe he'll put that on top of the bread and kind of have it like this it's really good that way too I hope you enjoy have a great day bye you .

Video Description:

Bacaon Breakfast Muffin with Paleo Bread:
Complete Paleo Recipe.

Origins and Evolution of the Western Diet - The Paleo Diet - Part 2

well I've been interested in this Paleo diet concept for a long long time I I first read boy Deaton's paper in the New England Journal of Medicine it was published in 85 and I read it in 87 and I thought it was just about the best idea I had ever heard on how can we optimize human nutrition and so that's really where my lifelong journey started was reading the cross references to that first paper and of course anybody who reads scientific literature you realizes that every article that you read has other cross references and so there was this incredible spiderweb of papers and so I ended up having tens of thousands of papers in those days we didn't have PDF files so my entire office was filled with all this you know I'd killed so many trees but that's kind of how the whole thing started and I have graduate students because I'm a professor to Division one Research Institute and we make our living by getting grants and writing scientific papers so this was kind of my hobby that ended up becoming my not just avocation it became my passion and that's how the whole thing happened and early on in the game I took a couple of my PhD students and I said hey if we're gonna eliminate two food groups and processed foods what in the hell are we got left what is it the diet going to look like are we going to end up being deficient and that's kind of how the my books came about is I found out not only are we not deficient is that we are absolutely sufficient we are incredibly rich diets by eliminating these foods so this is kind of what this talk is all about and that's how it evolved and you've seen this slide before is that these foods comprise 70% of the energy in the u.s. diet but they were rarely or never consumed by our hunter-gatherer ancestors and so it was never my intent and the the press the popular press got this wrong and because I was at Ground Zero and this concept people that read about it they don't they don't go back and read our original papers what we were trying to do we were never trying to replicate a hunter-gatherer diet precisely all we were trying to do was to emulate with foods that you could basically go down and get the supermarket or Whole Foods or you know your your grass produced meat folk or so that's what we were trying to do and you can see here that these are the foods that I'm suggesting was there anything in Stone Age times that look like that no carrots were not big and orange there were tiny little things the size of your finger they were white or purple and you didn't get much out of them and same way there was no such thing that looked like this the meat looked a little bit like this and the wild fish looked a lot like that there was nothing here but when you eat these foods it does a tremendous amount of good for our bodies and so there's no real absolute Paleo diet this is a rule of thumb so you practitioners just take this with a I don't want to say grain of salt but realize it is a little bit of wiggle room here so this is usually what we see in hunter-gatherers on average is a little bit more than half their energy from animal foods and the balance from plant foods they didn't eat grains and they didn't really process their foods and so the typical macronutrient breakdown then is very high protein tends to be lower in carb and fat tends to be sometimes lower but mainly it was higher and so we really can't eat wild plant foods like this Coon woman showing us her guru of berries in Tama melons and we can't eat unprocessed fruits and we'll talk about the difference between the two is that the wild plant foods are typically smaller more fiber less sugar so the amount of fructose that you get in an apple or in grapes you don't really see that very often and people with the metabolic syndrome should stay they should watch their intake of this until they get their body weight reduced in their insulin sensitivity normalized now there's slightly greater minerals because we don't harvest the wild plants you're in and you're out and then take the entire plan away from the field so the nutrients the minerals go back into the soil for the next generation of plants whereas in a modern field we take the plants away and we gradually deplete the minerals vitamins are determined genetically so they're about the same there's some variation here if you look species to species these are the 20 most commonly consumed vegetables in the u.s. diet so any vegetable is fair game particularly ethnic markets and whatever the only ones that aren't potatoes maintain glycemic responses that are very non paleo light and they also are very high sources of anti nutrients they contain a variety of alkaloids and lectins that Pedro Bustos may talk to you about sweet corn is a grain so it's eliminated and beans green beans are also eliminated because in their native state most legumes are in digestibility nutrient content those are the 20 most commonly consumed fruits as I mentioned you need a little bit careful with some of these fruits if you go to my website I actually have a listing of the fructose content of all commonly consumed fruits so you can advise your patients which are the low sugar fruits dry fruits you need to be careful with because they can elicit high glycemic responses athletes and people that have exquisite insulin sensitivity it doesn't seem to be much of a problem particularly in training these are the 20 most commonly consumed seafood we are depleting the world's ocean of wild fish so there are sustainability issues here that really transcend the the Paleo diet one of the things that I would be careful with our farm fish because it reduces the long-chain omega-3s and increases omega-6 is frequently there Fred fed cereal grains so we can't most of us don't have the luxury of eating wild game meat and many of us if you've ever tried it you say it tastes gamy you don't like it but we can get grasped reduced domestic meats and that's a good second choice so if if you look at wild meat as I mentioned earlier wild game is very very lean and in Colorado we have a lot of game and so we've done human interventions with wild game and doing nothing else and it seems to improve blood lipid profiles so you can get domestically produced grass and past your meats that are fairly similar to wild meats and you can see one of the reasons why they're much more expensive but by the whole carcass and so my wife and I that we live in Colorado and that's how we do it would buy half a side of grass produce bison or a half a side of beef get it processed cut up and we've got a couple of freezers that we put it in now that two of the boys are out of the house and in college not so much anymore but we were eating a ton of meat at the time um so what are other strategies to enrich the omega-3 fatty acid content of a contemporary Paleo diet let me just go back here is that the amounts of omega threes milligrams per 100 grams of beef is relatively low so you you won't if you were to eat only grass produce beef you can see here here's the total omega-3 even though you get almost 100 milligrams 100 milligrams isn't going to cut it and so let me show you what you really need to do and you need to take a couple of dietary strategies when you're on a contemporary or modern Paleo diet again grasp reduced meats they taste better healthier typically less exogenously alit into them hormones and and pesticides and whatever fatty fish salmon is a really good way to go eat a couple times a week or mackerel and you're in good shape supplement with fish oil I don't recommend cod liver oil because cod liver oil is a mixture of vitamin D and a and it turns out that that mixture may not be so good so if you're going to get fish oil get it from the flesh of fish omega-3 enriched eggs or better yet get free-ranging eggs they taste better so if we look at the recommended omega-3 fatty acid intake these are the long-chain epa and DHA you can see we have four categories here we have the current north american intake which is significantly which is way too low and you can see what the American Heart Association recommends for the coronary patients and so the the difference the gap can be as much as 770 milligrams per day yet you can see here that by simply consuming a quarter pound of Atlantic salmon you can get as much as you need for the cardiovascular protective effects and it tastes good so these are the ten most commonly consumed nuts and seeds in the US diet you can see those and this next table shows you the fatty acid composition and you can see that most nuts are very high in linoleic acid and six fatty acids and they have virtually no long chain fatty acids and very few of them have alpha linolenic acid or eighteen 3n3 which is an omega-3 but that has to be chain elongated in the liver to the longer fatty acids to really have biological effects so the point here is is that you can derail contemporary Paleo diet by eating a ton of nuts and dried fruit and whatever and thinking you're having a healthy diet but actually you're having a high glycemic load high linoleic acid diet so this is not a good strategy use them in salads use a handful occasionally but don't eat it the hell out of them every single day so here's some healthful oils and their characteristics or what are thought to be healthful hunter-gatherers never ate any oils so there could always be an argument saying that you shouldn't do it but as far as I know there are no really adverse health effects of any of these well flaxseed there's some papers some epidemiologic papers suggesting there's a link with prostate cancer but the experimental studies in animals don't show it so all the rest of these seem to be fairly helpful including coconut and as I mentioned coconut oil ends up being helpful because even though it may elevate blood cholesterol it doesn't seem to increase the risk for heart disease and it seems to lower inflammation because it contains high amounts of lauric acid or 12 : zero okay so when I decided that let's let's check this out let's see what happens if we try to eat a contemporary diet based on the food groups that our hunter-gatherer ancestors ate but foods that we could get at the supermarket and so I had a graduate student Lynn tewi she ended up getting her PhD and has become fairly well known in in the health industry she ran about three or four hundred of these computerised dietary analyses for me I said let's do everything we can possibly do so we got a stack of papers and it takes you a little while to key it all in and then to analyze and whatever so this is a representative daily meal plan for somebody eating paleo and you can see so she starts off and this 25 year old female who's eating 2200 kilocalories starts off eating cantaloupe broiled salmon for breakfast lunch great big salad pork chops dinner is another huge salad steamed broccoli and lean beef and for dessert just a big bowl of strawberries and she can snack pretty much all day long with these carrot celery sticks and oranges so we made up all kinds of plans so this is was fairly representative of what we saw and we wanted to contrast that to the USDA recommended diet and so the USDA changed from being a food pyramid to being my plate in 2011 and so that's what we're going to do is I'm going to show you what the nutrient characteristics of a contemporary Paleo diet looked like and we're going to contrast those to the food pyramid or the food plate so the food plate replaced the pyramid in 2011 and really there was not a whole lot of difference other than taking if you look here the little diagram taking the kind of they still recommend exercise but they've just taken the stair steps out of it because they thought this was too confusing and this was easier for the average person to get that's why it was done but the no real substantive changes so what are the goals of the pyramid the plate they want a diet that's adequate and protein vitamins minerals there's no DRI for fiber they suggest that they should eat twenty to thirty five grams a day and obviously all these other things calories fat this is this is a horrible recommendation right here because it's not based on good science so it's not a quantitative issue it's a qualitative issue yeah let's get the trans fats out of the diet let's get some of the the unhealthy fats out of the diet some of the isomers that are made with food production saturated fat doesn't seem to be an issue anymore the meta-analyses out of the Harvard School of Public Health in the last four or five years tell us that saturated fat really it wasn't the boogieman we once thought it was I'll show you a cholesterol has virtually no effect on the diet this one is kind of misleading so for those of you that are out there with your pen and pencil on that slide multiply sodium by 2.5 4 and that tells you how many grams of salt are in the diet so this looks kind of like a low number but when you multiply it by two point five four you can still see the recommend recommended values for salt are way too high so if we compare the USDA recommendations to what we actually consume in the u.s. diet you'll notice then that we ate too much sugar we don't get enough fiber compared to what the pyramid recommends we're pretty close to the fat recommendations but we're fatter than we've ever been so it doesn't seem that fat per se has a much of an effect on obesity and it may not have much in effect on cardiovascular disease or cancer either and maybe dietary factors that promote inflammation are more important okay and so you can see we've been good little boys and girls and we've gotten our cholesterol values down below recommended but I'll show you here it doesn't matter it really doesn't matter and we still eating way too much salt so if we look at the these were our das our DA's were changed dris in the last ten years or so and the Centers for Disease Control in the USDA hasn't published the data in this fashion but to me it was just wonderful so the numbers are still about the same this is data that goes back to nineteen ninety four ninety six and you can see then that the thirteen nutrients most lacking the US diet almost everybody doesn't get enough zinc almost everybody doesn't get enough calcium but I'll show you in a minute that may not be problematic if you're doing other things and about half of the population doesn't get enough b6 or vitamin A so those are the thirteen nutrients most lacking in the u.s. diet so if we summarize the differences in actual versus recommended values well this is nothing new too much sugar not enough fiber too much fat too much saturated fat too much sodium the total fat saturated fat we're going to examine and as a population we are deficient in these trace nutrients most often now what I wanted to do is I wanted to contrast the Paleo diet you that contemporary one where we started off with the cantaloupe and the salmon for breakfast I wanted to contrast that diet to the food pyramid the food plate and see how it came out so a couple of things stick out almost immediately are getting way more protein than what we get in the food pyramid food plate the question comes up is that therapeutic or does it have adverse health effects we get considerably lower carbohydrate and is that therapeutic or does that have adverse effects and how do endurance athletes cope with this we have a little bit fewer sugars because we're still eating a lot of fresh fruits and vegetables but there are no processed sugars and high fructose corn syrup certainly isn't in any of it or getting considerably more fat as you can see we are one of the the ones that really stands out is the food pyramid food plate sitting still makes no recommendations for long-chain omega-3s in the diet which to my way of thinking is totally foolish whereas in the contemporary Paleo diet we're getting a ton of it and if you look at the sodium to potassium ratio you can see how far out of whack the plate pyramid is compared to what we have you know this is an interesting one that just totally blew me away the very first time that Lynn - II started making these printouts we started looking at them consistently again and again and again we saw these numbers and if you look at the food pyramid or food in play and you look at the percentage of the trace nutrients for all these dris the Paleo diet just absolutely blows it away look at those numbers it's so much more nutrient dense so the question that came up in my mind was why is this if we we've eliminated two food groups and processed foods why is the nutrient density so much greater well let's take a look so this was the next thing I did and we published this in a JCM paper and I don't know how much standard dieticians took note of it but they should have so we got the various food groups that you could eat with a contemporary Paleo diet whole grains you wouldn't drink whole milk but we threw them in there anyway fruits veggies seafood meats nuts and seeds so then what I did is I ranked each one of these food groups with a superscript from 7 to having the highest concentration to one having the lowest and then what I did is I sum the ranked scores and put them down here and so what these values then represent is the nutrient density of a specific food group and so this this approach had never been taken and to me if we're going to make recommendations to what people should should and should not eat it's kind of like if you're a coach on a track team and you don't know how fast your runners can run should this guy be a a sprinter or an endurance guy so we need to know what the overall nutrient density of a food group is before we make blanket recommendations right so why are we telling the entire population to eat grains and drink whole milk when at the end of the day these are nutrients that come up at the bottom of the stack humans don't have a grain requirement there is nothing no nutrient that we can't get without eating grains the same way with dairy products we can get everything we need without dairy products now a dairy industry will tell us we can't get enough calcium so we're going to examine that a little bit more detail so if you decide to eat and gary products and whole grains you're gonna displace other more nutrient-dense healthy foods and that's why these numbers came out so great for those trace nutrients so these are the to summarize these are the important differences protein is higher carbs lower cholesterol is higher calcium is lower and vitamin D there's none we have zero vitamin D in any of those diets that I've shown you so those are the issues that we're going to look at is there too little calcium in contemporary paleo diets we don't have any vitamin D is there too much cholesterol and how about all that protein is that good or is that bad for us so those are the issues that came out of these computerised dietary analyses let's first off take a look calcium intake and see how we can get around that we look at the actual u.s.

diet we don't make the DRI ourselves so this is for that 25 year-old woman we only get about 70% of our calcium Paleo diet is similar gets 69% but with no dairy products and the food pyramid ends up getting 122 percent because it includes dairy products regularly so anytime you look at a trace nutrient in the diet what you really need to look at is balance and it's it's misleading to look at one side of the equation only and so the dairy industry would tell us that if we're looking at calcium all we should look at is how much calcium is coming in not how much calcium we lose in our body and so these are the sources of calcium in our diet it's the amount ingested but as I'll show you here in a minute that the calcium curves show that most of the calcium that we ingest is not absorbed so if you drink a glass of milk about 75 percent of the calcium is not absorbed there are tricks you can do in a truce nutritionally to increase the absorption rate and then there are things we can do to reduce the calcium the urinary calcium loss rate and that seems to be the strategy mother nature through evolution has taken so that all mammals can build strong bones and maintain healthy bones throughout their life if they live in their normal ecologic niche so elephants and rhinoceroses and deer and elk they all tend not to get osteoporosis in their normal native niche whereas captive animals sometimes do so let's consider calcium input the input side of the equation DRI is a thousand milligrams and so if a woman consumes 2200 kilocalories the calcium density required to achieve the DRI you simply divide the DRI by the kilocalories and that gives you this critical number 0.45 5 milligrams per kcal food is what's required well let's just go through and analyze this and once again this approach had rarely been taken so if we analyze food groups you can see here's our here's what we need to make the DRI there's the magic number there's only two foods that can do it one is whole milk and the other is vegetables well hunter-gatherers didn't drink milk so this was out all right this is what they had to do this is what they had to play with to get this number assuming that that number is correct so let's look at the caveat so this is the key evolutionary template we had to place over the model and come up with a solution and that's really what this evolutionary template helps with is to come up with these solution to complex diet health related problems so if we look at the mean calcium density and there's 20 commonly consumed vegetables we eliminate potatoes and corn and green beans then the frig calcium content of those 20 vegetables in the u.s. diet is 1.28 milligrams per kcal now you know this you can kind of fiddle with this number a little bit depending on which vegetables you're looking at so if you put in more leafy greens there issue with leafy greens oxalates and so forth but let's just take a broad average number and that's what we come up with so that's a thousand milligrams of calcium divided by one point two eight we have to eat 35 percent of our energy from vegetables all right well is that reasonable it's it's tough to do but it can be done so particularly you know if you steam your veggies and and so forth and you make an effort to eat a lot of vegetables at every meal you can certainly easily get the DRI without doing calcium so how did these guys these guys certainly didn't drink milk and how did they survive and have healthy bones there are some DEXA studies of non westernized populations in which we examine the bone mineral density and it doesn't seem to be a huge problem so people living in in tropical African environments not drinking milk seem to still have healthy bones okay so let's look at the output side of the equation so remember calcium balance is more important than either the input or the output side and a net a diet that produces a net acidosis then tends to increase calcium losses and you'll hear more about this later this afternoon a typical Western diet as I mentioned yields a chronic metabolic acidosis this is one of my colleague Tony Sebastian's co-workers it publishes way back in the 80s and that example diet that I gave you the one that started off with the cantaloupe and the lettuce and all those salads and whatever we calculated the values using Remer and manse's a way of doing it and for Linda in the crowd the reason I did it this way was because it was simple than your equation so it took me a little bit longer but I suspect it would come out fairly close using both techniques and so what are some of the values that can help with calcium input side of the equation increasing absorption and so sunshine increases vitamin D absorption hunter-gatherers were pretty much outside all day long they got a lot of vitamin D that helps and recently it's found out that dietary protein also increases intestinal calcium absorption so the earlier studies showing that high dietary protein caused calcio rhesus well yeah it increased the calcium losses in the urine but if you don't measure the difference between what is absorbed then you don't really know if you're in calcium balance or not and those beth dawson hughes finally got around to doing those studies about five or six years ago and we now found out that high protein yeah it increases calcium losses but it also increases calcium absorption and it tends to promote bone growth because it also stimulates igf-1 so the bottom line then it's possible to achieve dris on non dairy foods calcium balance is a bigger issue and just to keep it safe try to get thirty to forty percent of your calories from fruits and veggies just like the model we showed and one of these days we'll have an dietary intervention in which we actually evaluate that so no natural foods are very few natural foods I'll put it that way have concentrated sources of vitamin D and get a little bit in cod liver oil and marine mammals and started in the 50s and the 60s milk and margarine were fortified with vitamin D so that's where most Americans get it from two food groups that I don't advocate you consume in contemporary paleo diets because of the trans fat issue and margarine some margins that we can make now without trans fats but I still think they're they have isomeric fatty acids besides trans fats that people don't tell you about so there's isomers that are produced in these processes which are probably just as lethal as our trans fats so hunter-gatherers then had to get all of their son or their vitamin D from solar synthesis the exception is this polar hunter-gatherers could get a significant amounts of vitamin D from marine animals what are the recommended values I'm preaching to the choir here so I don't have to spend a lot of time with this slide is that we're trying to achieve plasma concentration somewhere between 40 and 70 nanograms per milliliter as practitioners I know many of you monitor this closely and you try to get your values up to that and this is Michael holux work and others that have been in Hollis's have been studying this for their entire career so the recommendations the DRI is 600 I use just don't cut it you've got to to get people that are deficient you've got a supplement to the tune of anywhere from two to seven thousand IU's and then once you achieve that magical plateau of 40 nanograms you need to take one two thousand I use per day or get yourself out in the sunshine like this guy did and I did when I was a young man lifeguard for 20 years in a beach in California okay so how about cholesterol intake if you look at the cholesterol in the u.s. diet we've actually done what the government told us to do we got our intake below 300 milligrams and the food pyramid or the Paleo diet is way high and the food pyramid is low so is that going to cause a problem this dietary cholesterol have an adverse effect on health there's an equation called the Howell equation and there's an earlier one that was published in the 60s but this is the most recent version and what it does is it allows us to predict how dietary saturated fat polyunsaturated fats and cholesterol impact plasma cholesterol in the vernacular if we have any statistics out here this is referred to as a multiple regression equation and it predicts one variable from two or more variables so if we take that Pawel equation and we lower the amount of cholesterol from four 90 one which is what we had in the example Paleo diet down to 300 it only drops plasma or blood cholesterol by four point five milligrams per deciliter any of you that our practitioners realized that we don't have that kind of precision or resolution can you you can't measure cholesterol one day and then measure it the very next day in two different labs or three different labs and get the same results so there's very few labs that can measure it to this kind of precision and you can see then if we cut it from 491 to 219 if you start off with high blood cholesterol it only reduces it to point 5 percent which is as I mentioned beyond the scope and resolution of most studies the pds ratio seems to be very important this is an older study showing that if you get a dietary p2s ratio that is greater than 80 you can add all the dietary cholesterol you want to your diet and it has virtually no effect on plasma LDL and we talked about cardiovascular disease I don't know if James O'Keefe has arrived yet but he'll probably talk to you a little bit about that it's not so much the plasma LDL it's the oxidized LDL and the ratio of these particles to one another and so hopefully James will be able to give you the lowdown so the bottom line is is that dietary cholesterol seems to have very little or no effect on blood cholesterol levels and actually saturated fat may have an important effect on the HDL to total cholesterol ratio okay the final point I want to talk about here is dietary protein so people that have been vegan or vegetarians we've been under this myth that high-protein diets have adverse effects on kidney function and this came about by a fella by the name of Brenner in New England Journal of Medicine many many moons ago suggesting that high protein increases glomerular filtration rate GFR s and it causes glomerular sclerosis and when that happens then we have blood albumin falling out of the circulation into urine and that suggests that we've got kidney malfunction so people that have pre-existing kidney disease you put them on lower protein diet GFR goes down albumin gets out of their bloodstream and bingo so it must be protein that's causing the problem well that's really faulty thinking and I don't know how it ever made it got published in New England Journal because it wouldn't in this day and age so we know that higher proteins elevate GFR that's nobody's doubting that all right and vegetarians have lower GFR s but the question that really needs to be asked and answered is do high-protein diets promote kidney disease and it wasn't until 1999 that our nias drops group University of Copenhagen did this experiment they put people on a high-protein diet and they ran it for six months and they didn't see any albumin appearing in the urine and the GFR actually increased but the kidney volume increased as well so the kidney or the GFR relative to kidney volume remain the same so the conclusion was is that in healthy normals high proteins had very little effect on kidney that was the first study done there was a really eloquent one that was just completed in 2012 showing the exact same effect so I remember speaking in Germany back in the late 90s and the German press was all there and I was telling them that you ought to eat high protein to help your blood lipid levels and they're all looking at me like I'm nuts wait a minute how does that work and Bernards Wolf's group in Canada was the very first folks to show this that when you replace carbohydrate with protein it had a very therapeutic effect and here's his results this this study has been if it's been replicated once it's been replicated 50 times since then so we we know this again and again and again Nurses Health Study this is Frank whose work from the Harvard School of Public Health showing that higher protein diets reduce the risk part disease in the Nurses Health Study and high protein diets then elevate metabolism because of their thermic effect if you look at protein it's two to three times the thermic effective either protein or fat or carbohydrate this in the long haul probably doesn't make a whole lot of difference because to lose a pound of fat you have to reduce your caloric intake by 3500 kilocalories so this is maybe affects people overall the long haul years and years and years but probably the major effect of how protein helps people to lose weight is it's much more satiating than his carbohydrate or fat and so there's at least thirty or forty studies have been out in the last forty years showing this more recently shown by badder hams group and the mechanism now is fairly well understood pyy is certainly involved it's a a hormone secreted in the gut which influences the hypothalamus to help reduce hunger and a high protein low glycemic load carbohydrate diets now our could have been conclusively shown to be about the best way in which we can lose weight once again going back and looking at the historical literature our nias drops group showed that a high protein group lost more weight than another this result has been replicated and here's the really cool study right here is this one by Weigel at all and this one was a randomized controlled trial in which they eliminated the criticism of the earlier studies so if you're interested find this one and then the other study is the Diogenes study the Diogenes study is ongoing study in Europe and it is shown with a enormous sample size five or six hundred people that not only is a high-protein low glycemic load diet the best way to lose weight it's the best way to keep weight off so contrasting that five other diets so Diogenes di oggi en es so MEDLINE that one and you can get that data ok and high protein reduces the risk for stroke and I'm going to finish up here so that our next presenter will have a little bit of time to come up and get ready to go so high protein seems to reduce the risk for stroke and epidemiologic studies there's five different types of epidemiologic studies for every one you find that one effect you can find two others that don't have the effect so what we really need to look at our interventions in which actually control these variables and here's a cool intervention showing that lean beef lowered blood pressure if you have a higher protein diet it seems to improve survival time for patients with breast cancer this is the Harvard group as well and so going back to the recommendations I think we need to consider is this type of a diet thank you very much .

Video Description:

There is growing awareness that the profound changes in the environment (eg, in diet and other lifestyle conditions) that began with the introduction of agriculture and animal husbandry ≈10000 y ago occurred too recently on an evolutionary time scale for the human genome to adjust. In conjunction with this discordance between our ancient, genetically determined biology and the nutritional, cultural, and activity patterns of contemporary Western populations, many of the so-called diseases of civilization have emerged. In particular, food staples and food-processing procedures introduced during the Neolithic and Industrial Periods have fundamentally altered 7 crucial nutritional characteristics of ancestral hominin diets: 1) glycemic load, 2) fatty acid composition, 3) macronutrient composition, 4) micronutrient density, 5) acid-base balance, 6) sodium-potassium ratio, and 7) fiber content. The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization.