my paleo meal plan launched today so I wanted to give you guys a sneak peek inside and anyone who pre-ordered you should have gotten it yesterday actually so inside there are dozens of healthy recipes there's a keto brownie for dessert which is absolutely insane salmon burgers oh my god YUM I love these things tacos all sorts of delicious things chili rub chicken I'm actually making this today so hey there's bagels a paleo bagel so you have a lot of different variety everything's delicious everything is quick every week you'll get a shopping list and you'll also get the plan for the week so you know exactly what you're having the dinners are 25 minutes or less and then typically you would make a double portion of the dinner and then you'd have it the next day so you don't have like super old meal prepped food on Thursday you know from from Sunday so it just keeps it fresh and everything is so tasty so if you need some help meal planning definitely check out my paleo meal plan and I will be sure to link to it .
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hi I'm advanced fitness and wellness specialist Kimberly Liu and welcome to my foodie Fridays now I created this channel as a way to help me heal my gut and it's basically my hero's journey and a step-by-step guide to help you create some foods that you love now a lot of times I'm super busy and I don't have the time to sit there and cook a massive organic beautiful meal takes an hour two hours I just don't have the time for that so what I wanted to do it was an experiment it says coconut curry chicken now this is an insta pot I have never used an insta pot as a matter of fact I'm terrified of it I want everyone hopefully I don't blow anything up but what we're gonna do is we're gonna experiment today see if I can have a nice yummy meal in like 20-30 minutes that the whole family enjoy let's get started anyway okay so I've been hearing a lot about this insta you just throw everything into it and 20 minutes later voila you have a beautiful healthy meal so normally what I would do is I would take this chicken and fry it onto the stove little bit of olive oil get everything and simmer it up in a pot but it takes about I don't know an hour to do that now who has an hour these days to cook I know I don't but I want to make sure that I'm getting healthy anti-inflammatory foods for my beautiful stomach as well as being able to feed my family beautiful healthy organic food too now this is absolutely 100% paleo it's also ketogenic and it's also in the whole thirty with that particular book I love that book by the way so anyway we're gonna take this instant pot I'm gonna put a link down below as a matter of fact there's only two all these ingredients down below as well as a PDF file so that you can download and see if you can make it for your own family okay here's what you're gonna need you're gonna need about 16 ounces of chicken now I just took regular happy healthy chicken and I'm just putting it right into the pot I cut it up into nice little slices put this in a key now you're kidding me one onion I'm sorry I totally just messed everything up but you know you know it's okay to make mistakes right you just keep going so you're gonna take one onion and you're gonna put it as a yellow onion so one whole onion put it in there put it away you're gonna take about three organic zucchinis put it in there I like mine a little bit bigger so it's a little bit more than three so I'm just gonna leave a little extra out here I'm gonna take one cup of tomatoes chopped tomatoes put it in here two tablespoons of coconut oil so here's one I like a lot of coconut oil and - oh my gosh okay now I'm going to take a teaspoon of chopped garlic I just chopped my own boop boop get it all in there and this is for later this is the garnish for afterwards all right then I'm gonna take about two teaspoons of salt just regular old salt not too okay and now you're gonna do 1/2 a teaspoon of paprika let me get my little things so about half a teaspoon put it in there you're gonna do 1 tablespoon actually I'll do a little bit of curry now I love me some curry so I'll probably put just a little bit of extra but that's okay all right and then last but not least I'm gonna add two cans of coconut milk it's the base for my coconut curry okay just put it all up in there all right and we're gonna put one more in there it's just so fun for me you know I used to hate cooking but ever since I started this show I love cooking just wish I had more time for it all right here we go so I'm gonna take this I'm gonna like put it all in there you just bring it in here a little bit more and let's see can you guys see that beautiful this smells are really good all right okay it's looking pretty good so I'm gonna put this pot on there that's right I did it okay and the setting is you want to keep it on a soup broth with poultry and let's put it in there for I don't know let's try it for 30 minutes and we're gonna pressure cook okay we'll see what happens let's get started now we're gonna take the soup out you want to be mindful because again if this is not done venting it could burn you so again just be very mindful I know that this is done I love that sound okay let's see the soup looks really good oh yeah this is gorgeous look at that beautiful beautiful soup put it down here put a little bit of a garnish on it and there it is now let's taste it see how it is mmm that is so good I'm not afraid of this thing anymore and I just made a beautiful stew in less than 30 minutes now this is a coconut curry hopefully you can figure out what you want to do with yours I love comment tell me what slow cooker recipe you love to do down below and I'm Kimberly Liu and if this video helps you out in any way please press like and subscribe and remember you don't have to do this alone we're gonna work it out together now I've never been able to put this on before but you know what I think learn now oh no wonder it's because it's trying I'm trying to open it going that way Hong bark okay I got it okay one [Laughter] okay okay ready do I have this right you .
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it's March 20th 2012 and we're here at the special with BA 3rd Rob wolf we're here with division chief city Rodino fire Tirana Tammy lurks and the police chief from the city uh Steve Pitts and today is gonna be a very special day we're gonna talk with Rob about his book the Paleo solution some of his views about human disease and and Rob we thank you we thank you very much for huge honor it was pretty cool showing up in Reno and finding a bunch of friends basically that were interested in all this material so it's been very cool well we were excited too because we were we were aware of your work you were living up in Northern California and we were aware of your work and we liked your work and then when we heard that you would move to Reno then we got really fired up we've met several times we like what we're seeing very much and so uh you know the feeling is mutual that's all that's for sure one of the things that I'd like to do just for starters this is I'd like for people who who don't know about paleo did you to give us an overview about paleo what that really means and I'd like to point out that Tanny the gave me an incredible article that you're mentioned in and our friend Gary Taubes is mentioned in and you and Gary your friends I know so things are fitting together nicely and the article is addressing the epidemic of obesity in the United States fire service this is this is a wonderful article it's it's it's it's an indication that I think things are changing things are changing in a positive direction especially as we address the the obesity epidemic and III just think that's desperately needed because of the last 30 years what we've seen in our country and now in the rest of the developed world is a disaster right with obesity increasing increasing increasing and type 2 diabetes following right along with it we're we're dis paleo fit into this issue and the solutions what's your you know the the whole concept is just this idea of genetic or evolutionary discordant you know that we have some genes that were forged living as hunter-gatherers that we've had some sort of a qualitative shift that is kind of antagonistic to the health that we had as hunter-gatherers it's kind of interesting if you go to a an anthropology department you ask them hey how you know what was the health of hunter-gatherers what was it like how long did they live and typically it was very very good obviously there was a lot of early death due to infection and injury and stuff like that but then beyond that both archaic and then contemporarily studied hunter-gatherers are very healthy and then when we start seeing this adoption of Agriculture and more grains and more refined carbohydrates changing in sleep patterns changing in activity patterns we start seeing disease and that that's kind of the the overall orientation is that any organism living anywhere you know I mean cows eat grass Chipmunks to chipping stuff you know and if you start moving them away from the the kind of genetically imprinted ways that they've become very successful doing what they're doing there's an opportunity that that could be beneficial but there's also an opportunity that that could be very detrimental and so for for us this kind of Paleo diet or paleo template is trying to look that for me the the most effective way to look at this isn't trying to look at hunter-gatherers and emulate what they did it's look at modern diseases and try to retro engineer what is the evolutionary discordance with this problem what is it that we're doing now there's potentially problematic like--we're we'll talk about sleep I know and we have certain populations police military fired that are and and medical obviously that are horribly impacted by sleep debt and historically we've just kind of said well you need to tough it out this is just part of the job and what we're discovering is that approach is incredibly costly both in human lives and in the amount of money that we deal with the collateral damage associated with that so for me it's it's taking this you know paleo is this opportunity to apply evolutionary medicine Darwinian medicine to creating a hypothesis why is this disease state happening can we look at the evolutionary history of an organism being being us in this case and then retro engineer what the problem is and then maybe offer a solution and the cool thing about is that these solutions are incredibly effective and inexpensive you when we deal with biological systems if we do things correctly it doesn't cost us a lot of money to fix it because we're dealing with things in a multifactorial fashion when we deal with sleep deal with exercise deal with food things kind of come into the rightness rather quickly are you with the idea that about ten thousand years ago that's when we stopped being hunter-gatherers per se and agriculture it depends you know if you look at the Native American populations of the United States it maybe was a couple of hundred years ago if that and we see this kind of time ordering northern Europe certain parts of northern Europe the Middle East if people eat in a more agricultural kind of way we don't tend to see metabolic derangement insulin resistance type-2 diabetes obesity and stuff like that we don't see that until maybe the fourth decade fifth decade when you start heading in to create Britain or or you know it basically you see a time when people adopted agriculture the the more early that they did they tend to have a little bit of you know buffering against the these metabolic effects Native Americans have absolutely no buffering against that at all we're seeing type 2 diabetes in children under 10 years old in these populations they're waylaid by this this problem so you know when this happened is a little bit variable on where you were on the planet and and then also some genetic factors from that and it's pretty clear from the archaeological record when agriculture hit an area there was a massive increase in infant mortality it was in evolutionary biology they call it a selection pressure it was not a healthy thing and it created it did force some genetic adaptation so we are different today than what we were 10,000 or 20,000 years ago because we you know evolution has been trying to push us into a net adaptive state but there's a lot of collateral damage with that and now that we're at a spot where we can intervene with medical practices we will not really see adaptation beyond where we are at we are just going to see problems so you're not gonna see somebody adapt to a 7-eleven you know 64-ounce big gulp and a bag of you know chips they're just going to get sick and we'll keep them long enough to reproduce and then their children will have problems something that we are seeing though is that we have a to two issues with genetics we had the genetic you know bag of tricks that we carry with it and then the phenotypic expression that we have a genome and then the epigenome the epigenome genomic part is how we interact with the environment and it looks like how mom and dad eat how mom and dad live changes the way that the chains get turned on and off so we we do have some adaptation that occurs more quickly but what we're finding is that if mom was type 2 diabetic kids are more likely to be type 2 diabetic and that is something that's a very very cryptic because we are it's not changing the genetics but it's changing how these little switches get flipped on and off and that is is feeding forward into multiple generations into subsequent generations you .
hi everyone up there how's it going hope you're all having a great day welcome back to another edition of what is in my lunch bag this is actually the second time I've ever filmed this video the last what I went to my lunch bag video was like a year ago I filmed it I guess but I always intended to fill more of these so today I'm going to share with you what is in my lunch bag people always ask me where's my lunch bag from and you know what I don't actually know this was my mom's lunch bag and I don't know I like it though it's a good rectangular shape it holds my lunches very well so I've got a bunch of different things here to kind of choose from which is a tip that I have for packing a lunch is to have a good variety of things some things that are salty some things that are savory some things that are a little bit sweet that kind of thing so anyway let's jump in I'm going to start with the very first thing let me just unpack my lunch first and by the way just so you guys know I will sometimes do Instagram live or Facebook live what's in my lunch bag videos or sometimes like little grocery calls so if you want to follow me on those social platforms then you will often see these sorts of videos more often so I've got a container here with two compartments and in it I have some turkey meatballs these are Asian turkey meatballs so basically I just had ground turkey and I rolled them into balls with sesame oil some ginger some salt and pepper and then I just cooked them up and so I'm adding some kind of like leftovers that I'm adding to my lunch today and then I also had roasted up a couple of carrots in the oven and I love roasted carrots I talked about in my recent grocery call how much we love roasted vegetables especially time of year and I actually really like to roast carrots and other veggies with a steak seasoning that's kind of my trick to these carrots there's a Montreal steak seasoning Spergel Donna and then I have a big handful of greens for a salad so this is actually like a pretty compact salad I squished a whole bunch of greens in there a little bit of avocado and I talked to this salad with some hemp seeds and sun-dried cranberries and the dressing that I'm going to use for that at my work I have a bottle of apple cider vinegar and some olive oil so I'll probably just kind of put that on there often what I pack for lunch is very random like I will just kind of grab things and kind of put them together keeps my life simple and I can just take leftovers and throw them in a container and you know whatever it is having greens on hand is really handy for making quick lunches like I did here I literally just grabbed a handful of spring mix topped it with some random things that's my avocado whatever good luck they also got two boiled eggs and boiled eggs are great because they're good whole food rich in protein and good fat so they keep you feeling full and I don't know when I will have these eggs later on or if maybe even before I have that maybe I'll have a couple boiled eggs maybe I'll even have it with the avocado and I like these just with some salt and pepper and I also have now this item that I have here it's a very special recipe it's what my boyfriend Sean and I have lovingly titled the chocolate blob this is the chocolate blob now do not judge a book by it's cover it looks very messy but that's kind of the point of it it's designed to be just like a one Bowl mishmash of essentially chocolate and banana and berries and that's pretty much it so but I will tell you how I did it now the full recipe for this is up on my blog and I highly recommend that you try it because it is so good this chocolate blob is what sometimes I will have for dessert in the evenings or just as a snack in the afternoon in this case I'll probably have this like later on sometime later on today okay so this is what I do now I take one banana I take a couple spoonfuls of nut butter this in here it's almond butter today but sometimes I will use sunflower seed butter and then I take a handful of frozen berries now I usually prefer frozen raspberries but in here today I also have some frozen blackberries and so what I do is they put that in the bowl and I add in a couple spoonfuls of raw cacao powder and some sea salt and that is the key to this recipe the sea salt brings out all the flavors all the sweetness it just makes it taste ten times better when you guys have sea salt to this and I mash it up and it becomes a toggle all it just becomes the most delicious nut buttery sweet banana chocolatey berry Bowl I really don't know what this is it's kind of like a pudding I just love it it's like my favorite thing on the plate I have it in this nice ceramic container with a nice vacuum sealable lid and that's that lastly I have some tea I always like to have tea with me when I'm going to work and when I'm at work this here is try or this team this is by Yoli and I new love this tea I love that it is a caffeine-free tea a lot of Chinese that you find are in black tea which contains caffeine and I don't do too well with caffeine I always avoid caffeine but avoid this it's really quite lovely and it's child which I am all about chai recently posted on my blog a 5-ingredient chai spice mix which I've used in my spicy Thai smooth you guys saw my immune-boosting rings this also is really lovely with coconut milk so I reckon I'm not too and lastly I always have my Potter bottle with me and this is my life Factory water bottle many times you guys have heard me chat about this bottle I love that it's glass so of course you know isn't plastic it does not contain BPA which is always a good thing and an it's wrapped in silicone and I just I have such a special place for this bottle in my heart the point is that I always have water with me and carrying a bottle with me always ensures that I drink plenty of water throughout the day and thankfully where I work we have a reverse osmosis filtration system so I'm able to fill out my water throughout the day with good clean filtered water no this is 22 ounces that's the size of this and I usually drink one to two of these per day so that always comes to be my lunch as well so that's it for today's video just a quick little what's in my lunch bag I hope that you guys found some inspiration in this video in some way or another and yeah let me know what some of your favorite things are to pack for your lunch be sure to give this video a thumbs up if you enjoyed it leave me a comment below ask me any questions that you might have in the comments below I'd be happy to chat and answer any questions and be sure to subscribe to my channel for weekly videos and I will see you guys very soon bye .
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what is Paleo diet known as the cavemen recipes when observing the Paleo diet you're going back in time way back in the days if a caveman would not eat it neither can you Paleo diet food list include meats fish nuts berries greens veggies and seeds no cereal pasta or candy sorry the Paleo diet runs on the same foods our ancestors the great hunters gathers would all eat fruits vegetables meats seafood and nuts it was the habits of our ancestors in the Paleolithic period between 2.5 million years ago the Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean strong you can get healthy with Paylor guides below a comprehensive look at what the Paleo diet is how it works and how you can easily implement the paleo lifestyle in your life click below today and get healthy with paleo .
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What is Paleo Diet? - Paleo Diet Recipes Food List
Known as the caveman recipes, when observing the paleo diet you’re going back in time…WAY back in the days… if a caveman would not eat it, neither can you.
Paleo diet food list include meats, fish, nuts, berries, leafy greens, veggies and seeds. No cereal, pasta or candy they didn’t have those foods back in those days… sorry.
The paleo diet runs on the same foods our ancestors the great hunters-gathers would all ate: fruits, vegetables, meats, seafood, and nuts.
It was the habits of our ancestors in the Paleolithic period, between 2.5 million ...years ago.
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong.
The paleo diet is hot. Those who follow it are attempting, they say, to mimic our ancient ancestors—minus the animal-skin fashions and the total ...
To have this in your life right now YOU Can…Get healthy with paleo guide is a comprehensive look at what the paleo diet is, how it works, and how you can easily implement the paleo lifestyle in your life.
Available in both web & pdf format, check out the food list and recipes you'll need on your paleo diet and more… Good Luck!
Now you know what is paleo diet.
Paleo Diet helps... Lose Wieght in Healthy Way Sleep Better Improve Your Appearance Look and Feel Younger
Paleo Diet What is Paleo diet and what can it do for you.
okay final question for this week is from Mike on the Paleo diet mike says going back to your first book what are the main things you would revise or add if you ever did a revision well funny thing is we did do a revision there is a volume to reversing - it's a paperback version lately the Maine yeah I mean there wasn't a massive amount that we tweaked so I had some pretty aggressive fish oil recommendations in the first book which I modified over time thank you for the people that burn me at the stake about getting that one wrong I was largely following people like Barry Sears and other folks that the that information seemed credible at the time on that fatty acid omega-3 profile in grass-fed beef yeah so - - that fatty acid topic Diana Rodgers and I have been working on the sustainability book and movie called sacred cow and it's interesting because we've had pretty massive pushback from the vegan community that begins which is not surprising at all but I tell you one of the more surprising places that we get a shocking degree of pushback and very vigorous and very ill informed and unfortunately is kind of like the the really go go getter paleo ancestral health crowd that insists that grass-fed meat is the only grass-fed grass-finished is the only way to go and Diana and I tackle this in the book and we're also going to be doing a series of blog posts and other support material where I really dig into the literature on this but the reality is that so it as a baseline the bulk of ruminant animals whether it's cows sheeps sheep goats Kaimal whatever you know they're grass-fed for the most part there is some green finishing now the thing is is that I probably am suffering is what do they say like when you raise kids you know like you you get back when you were as a kid and so like I'm sure I sewed a lot of the seeds of my frustration on this now because early in this story there was a sense that the Fanning acid profiles of grass-fed meat were remarkably better with regards to the omega-3 omega-6 balance than grain finished me around 2009/2010 though mat well and really did a deep dive into this stuff and he was like nah man that's not the case at all there's very little difference when you get right down to it and I got into a pissing match on on the interwebs on social media shocker with a woman who is a master's degree in chemical engineering and she insisted that there was a difference in the protein and I grass-fed versus green finished um meat and I said show me one paper and she went through all of this light magic and mysticism and like flailing and all kinds of Appeal to odd authorities but could not produce one thing that suggested that the protein content nor really the fatty acid content was significantly different between grass-finished and green finished me now from a sustainability perspective there's a great argument for doing as much grass finishing as possible but even in that story there's a reality that like to the degree that we do continue to grow wheat or corn or or rice or whatever the the leftovers in that scenario is not technically grass but it is something that animals can be finished on and it is used that way and it's a very smart utilization of resources because otherwise that that is cellulosic material just builds up and it degrades very slowly it maybe oxidizes instead of compost and all that type of stuff so there's really compelling reasons to have a middle ground in this story and not be complete zealots about it there is no compelling case from a health perspective that the the fatty acid profiles are are different and so that's a big one from the book that I probably sewed a lot of erroneous info really advocating for grass-fed meat but the reason why been advocating for grass-fed meat even with the knowledge about there is not that big of a difference from a health perspective there is a significant story there from a resource management sustainability perspective so that's gonna be a fun one to unpack over the next 10 years in grass-fed versus green grass finish versus green finished beef anything else nah otherwise like why paleo solution was pretty on point you know making recommendations around sleep getting out in the Sun lifting some weights doing some sprinting not letting your your kind of internal dialogue you know kind of kind of eat you up that whole stret the the stress chapter like the finance piece and everything so that stuff's kind of stood the test of time and honestly it got recycled and updated significantly and wired to eat like it's still those those things are kind of I would argue Kenny universalities in this story yeah okay is that it I think that's our last question for this week yeah thank you guys again for your questions you can submit them at Robert calm on the contact page at dass Rob wolf for Instagram which is about the only place I'm hanging out these days these questions out there also on YouTube this episode is sponsored by drink element the electrolyte drink mix that has the sodium that you need if you're on a low carb or ketogenic diet that's what plants crave so thanks guys .
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5. Paleo Diet
Mike says: Going back to your first book - what are the main things you would revise or add - if you ever did a revisions?
today I'm going to show you to make these really easy sticky Portuguese chicken wings they're low-carb and there's also a paleo option okay so here's what I used the original recipe just called for 12 to 14 chicken wings it didn't specify a weight the package that I found in the store was one and a half kilos which is about three point three pounds and they're quite large as you can see so there's only actually nine here but it's a lot of chicken they're very big so that's what I'm using and now you're going to need olive oil I'm using or you could use coconut oil idea if you prefer you need two teaspoons for the marinade and extra for frying if you're going to fry them now also for the marinade two cloves or two teaspoons of garlic minced the zest of one lemon and the juice of half of that lemon two teaspoons of tomato paste then we need 2/3 of a teaspoon ground coriander seeds I won't look at whole seeds so I'm going to have to grind those myself 2/3 TSP of onion powder one and a half tablespoons of you could use coconut aminos or tamari if you want a paleo I'm using soy sauce and then 2/3 of a teaspoon of salt ok so if you haven't already washed the chicken wings and Pat them dry with paper towels I've already done that and then we're gonna need a large mixing bowl to mix together the marinade ingredients so I happen to have this little handy dandy a little it's like a little grater really for zesting the lemon you can also purchase lemon zest in some areas already in a dry seasoning mix if you have that that's fine too you don't want to get too far into the white bits those are a little bit bitter you just want the top part the yellow and do the whole so that's how much as you can see I got off of there Oh about a tablespoon and a half or so I'd say now we just need half that lemon juice so I'm just using one of these little hand juicers so now in our mixing bowl we're just gonna mix the marinade ingredients so then again is two cloves or about two teaspoons if you're using the Jarrah stuff like I am minced garlic next we'll add the zest of the lemon and the juice of that half the lemon next is two teaspoons of tomato paste now I'm using one of these packets that has actually two tablespoons in I'm just gonna I it up about two tablespoons of it that's pretty good next we'll add the onion powder and the ground coriander so next is the coconut aminos or tamari or in this case soy sauce and it's one and a half tablespoons and then I'm using olive oil at the end here it's two teaspoons or you could use melted coconut oil or ghee one last was the two-thirds teaspoon of sea salt and I'm gonna mix all that together really well so now we're just gonna add all the chicken wings to it and really move them and rub them around in there to make sure each one gets coated in that seasoning so dudes a pretty big like I said so I'm just gonna keep sort of tossing them around my hand and then mixing them against each other so that seasoning gets everywhere as much as possible so I got em all mixed together really well now I've covered it in plastic wrap because I'm gonna put this in the refrigerator just sweat marinades for maybe at least an hour if you've got time to do that I recommend it if not you can move on to the next step now okay so that's been marinating for an hours I've just pulled those out of the fridge also I've got this large roasting pan that I'm using just in cases in the excess grease I want to have some on the pan but you want one big enough to fit the chicken wings and of course you can line it with foil and spray it with oil you can use a rack if you've got one I've just put some baking paper in here also I've had the oven preheating for about 10 minutes now I'm 190 to 200 Celsius should do it or 380 to about 395 Fahrenheit somewhere in there so I'm just gonna take these now and just put them in the pan try not to have it too close to you and when a little space between them so they can get a little crispy hopefully smelling this smells really good see I'm laying them in there and I want to keep the skin side up to hopefully get crispy so there you can see I've tried not to overcrowd them any more than necessary what I'm gonna do with what's left of this is you can just use a brush or you can just spoon and pour it on whatever works for you I'm just going to go ahead and put the excess right on the chicken so now I'm just gonna pop those in that preheated oven for about 35 to 40 minutes music went in for 40 minutes and looking golden-brown and delicious so there they are sticky Portuguese chicken wings I do hope you enjoy them I'm serving them today with my homemade coleslaw which I've shared on the recipe channel before I'll see if I can link to that for you you .
Video Description:
From: eatdrinkpaleo.com.au Makes: 3-4 serves of wings
I chose to bake these spicy paleo chicken wings 35-40 minutes at 190-200°C / 380-395°F, as suggested by the author. Instructions below tell you how to fry them, if preferred. The ingredients are for those wanting it Paleo, and my substitutions.
Ingredients • 12-14 chicken wings (I had 1.5 kg/3.3 lb) • coconut oil or ghee for cooking (I used olive oil) For the marinade • 2 large cloves garlic, grated/minced • Zest of 1 lemon • Juice of ½ lemon • 2 teaspoons tomato paste • ⅔ teaspoon ground coriander seeds • ⅔ teaspoon onion powder • 1½ tablespoon coconut aminos or Tamari (I used soy sauce) • 2 teaspoons melted coconut oil (I used olive oil) • ⅔ teaspoon sea salt
Instructions 1. Wash and pat dry the chicken wings. 2. Combine marinade ingredients in a large mixing bowl. Add chicken wings and mix through with your hands, coating each wing thoroughly with the mixture. Ideally, leave to marinate for about an hour. Otherwise, get to cooking. 3. Heat a tablespoon of coconut oil or some ghee in a large frying pan to medium hot. Place chicken wings skin side up first. Don't overcrowd the pan as we don't want to stew them. Cook on medium heat for six minutes. After about two minutes of cooking, cover the pan with a lid. 4. After six minutes, turn the wings over and add a little more oil if needed. Once again, cook uncovered for about two minutes and then with a lid on for about four minutes. Covering the pan with a lid provides a little steaming environment, which keeps the wings nice and soft. Make sure the heat is not too high as we don't want to burn the wings. 5. Serve with some greens and extra lemon on the side.
Nutritional Stats: The author called for 12-14 wings - but sometimes wings are huge and sometimes they’re smaller. I happened to find a package that weighed 1.5 kg (3.3 lb) but only had 9 wings, as they are huge. You may get a different number depending on size. The original recipe didn’t include nutritional stats, so my estimate using what I used is as follows, divided by both 3 and 4 serves.
Recipe divided by 3 serves, each has: 1090 calories, 49.8g fat, 12g sat fat, 9.3g carbs, 4g fiber, 146.1g protein.
Recipe divided by 4 serves, each has: 817 calories, 37.3g fat, 9g sat fat, 7g carbs, 3g fiber, 109.6g protein.
this is just at the point where you can see the it started to brown on the bottom of the pen it's really clear clear liquid that's what you want and then once it gets to that that stage what we do is we just pour it through a strainer and that filters out the rest of the will residue on the top there this is peak moment we are living at a peak of human innovation information wealth and health but we're also at a peak of population and consumption with rising temperatures and declining resources fueled by cheap oil and gas peak moment television bringing you examples of positive responses to energy decline and climate change through local community action Paul you had said that the the Paleo people ate their fat first I mean it's the most treasured part of the animal and I feel like fat has been so maligned in this culture it's like that is bad news so I want you to give us a little introduction to what's good fat and you know show us and talk about all right well I would say I've lined up a lot of the fats that I use every day in my cooking and in dessert making I use coconut oil every day and a lot of times I I mix these fats during the day so I get all of the the really good stuff we have coconut milk that goes into some of the dessert recipes and also some of my Thai soup recipes this is coconut cream I just heard of this it's wonderful and you can just eat it out of the jar if you want really that helps if you're if you're trying to get off the carbs to just a little bit of this it's naturally sweet it's just coconut pulp and so you can include that into some dessert recipes it goes into the the sort of you know netball truffle recipe yeah survival food yes when you get hungry okay yeah definitely here we have sesame oil which is a high heat oil so you can saute in it you cannot saute and butter because it will burn so we're gonna make some ghee while we're here I have it in the pan and that's true oil you shouldn't heat no it'll smoke and burnt so it is recommended you don't actually saute with olive oil so you just use it it's a finishing oil you know on your bowels and on your vegetables and things like that but you really shouldn't heat heat olive oil okay let's see we have wonderful butters here we have pasture butter from grass-fed cows that's gonna have more than mega threes that yes uh-huh yes definitely pasture butter is the key when you're going to this store Straus doesn't say pastured it's from Marin but it is postured butter european-style better and it tastes so much better it tastes like that European kind of good tasting better this is Sierra Nevada butter it's a cultured cultured butter which means it's been fermented a little bit this is G that I've already made and I always tell folks what ski Yi is clarified butter actually and will clarify some on the stove it takes about 15 minutes but it separates out the casein and salts and so it just turns basically into an oil that then you can saute with it won't burn so the French have been doing this forever they call it clarified butter the Indians call it ghee and so what you're saying is by the time you take those other solids out this you really can't saute with yeah and I always keep a jar right by the stove I keep all my oils right by the stove so they're all right there you know ready to go into the pan this is like almost homemade sour cream it's it I made it myself and you put a little culture in there and it sort of sits out overnight and turns into this wonderful thick cream that then you can spoon I want to taste here we go it's just spins are here that you know spreads drop some of that onto your berries oh you know okay it's creme fraiche creme fraiche from the French again yeah Oh now is that heaven oh yeah you put oh I'll give you some to take home you put it in your cream let it sit overnight and the next day you have this I love it okay I will yes creme fraiche is it's like a mild sour cream a mild sour cream but isn't that that is good that's divine I mean you know what if you get a little bit hungry just go in the refrigerator and that's um and of course what that says is we can also have among the fats good dairy cream yeah Danny yeah the grass-fed preferably Roth you can find it your cream yes and cream from grass-fed cows so there you go olives are really high in fat and they're wonderful to put in different foods or just eat as a snack so they're they're very satisfying as as far as fat goes we eat at least in Auto picado a day each avocados are huge good good food for us walnuts any kind of nuts but weed a lot of organic walnuts do you Steve soak them a little young salt water yeah you can soak them and then dry them and then you can use them just you know just as a snacking nut or in baking or whatever cuz my understanding is it that way the some of the fighter toxins yeah get soaked out that's right and I explained how to do that in my book it's real easy thank you now this is the only pork that we buy it is organic grass-fed humanely raised pork from Chico California and it's it's one of the only organic porks that I know of United yeah it really is so it's a little on the expensive side but to be ethical I really try to get pork that's humanely raised you can go on their website though pigs get to run around so they're not the way they're not kept in pins and actually that is an emphasis in your book I wanted it to bring that up about finding foods that are not only sustainable for us but sustainable for the earth yes you really you're really strong on that very strong because since we are still eating animals I feel like we really have to be kind to them kind to the environment it's really important so I really stress that in my book the other thing about the bacon if once you cook the bacon is you can save the fat and cook with the fat you know they've been doing this forever the French are big on pork fat I will make it a confession you can have a little German we eat that with we eat it with the bacon we eat the fat with the bacon it tastes so I mean when after you cooked the bacon oh yeah oh yeah he did all the same it was wonderful i roasted a spaghetti squash the other night I had some leftover bacon fat in the pan right on on the spaghetti squash because fat lissa fat makes it taste wonderful just well as a friend of mine said that is a vehicle of flavor and have so all the additional fats that I'm talking about in my book help help all the recipes taste better and when you're trying to get off grains and sugar what you're looking for is taste yes so the more you can spark up the taste then you're gonna feel really satisfied like you've eaten something special and you're not deprived so that this can you but a lot of things giving you the good taste yeah right so it's also your energy source right and as you say the beginning helping our brain and probably our joints in our heart and all kinds of things yes to work better well we were talking a few minutes ago I'm gonna be 67 I I now have more energy than I did when I was in my 20s I pretty much drag myself through my entire life until I started the Paleo diet and all I said before oh that's what that's feeling alive feels like I feel great now yes it's incredible that's amazing and and a wonderful story that you don't have I mean you'd want this for children you'd want this for infants oh yeah this way yeah it's not too late it's not too late but don't wait I mean if you're watching this done don't wait until you're in your sixties start now start now and because I mean and because it tastes good disinviting you again you just have to get over the brain that says and the programming I should say from our culture that says fats especially saturated fats are bad that's that's a hard one to shake yes well one thing I didn't mention and I started early on in my life I had an eating disorder bulimia and and so at that time I started doing all this low-fat food you know because I was totally afraid of how recent that and all this it made the bulimia worse and yeah I I believe my health really took a dive in my late teens because of this and I started eating less fat so that sort of exacerbated the bulimia so I just wanted to mention that yeah fear of bat get over it get over it yeah yeah and look at the fact that our ancestors we wouldn't be here if our ancestors didn't love the fact it wouldn't be here that's what that's what vegetarians don't get we wouldn't be here if it wasn't successful yes and and and mmm the longest period in evolution or tau million years yes with only this little experiment yeah uh-huh would you show us how to make ghee I will it's very simple what are you starting with Oh a pound of butter a pound of butter yeah and that'll last you a while okay okay so I'm gonna just stick it on simmer on the back of the stove well we do some other recipes here and don't leave the kitchen while you're making it because it can burn if you walk away from it so what temperature you're putting it on well it's sort of media and we'll get it so it's sort of simmering and then it'll take about 15 minutes for it to bubble and then and then we'll see that it clarifies it separates and then we'll strain it with a student yet okay how about making something a recipe from your book okay great well I picked out well since I used to be a caterer and I made a lot of hors d'oeuvres and did a lot of parties I chose my very favorite dip from the book magical muhammara we made magical muhammara okay and the recipe is from Aleppo Syria it's very wonderful and spicy this secret ingredient is pomegranate molasses which we use a little bit of but it really adds the the secret flavor mm-hmm and I call it the thinking man's hummus yes it has it has no garbanzo beans the base of it is walnuts toasted walnuts and then we have roasted red pepper no those those who I use a jar can yeah if you want to roast your own peppers and peel them you can do that but you can use the Mazetti roasted peppers those work great and what else do we have in here we have garlic beaucoup and you know these are all my favorite flavors I love garlic I love cumin I love the women and well I like Mexican food for that reason to whine garrick and then you know so it's cumin this is straight toasted cumin okay tiny bit of salt in there and this has about a teaspoon of crushed red pepper you can add more the nice thing about this recipe is you can tweak it if you want more cumin more garlic or more to lemon you can do that a little bit of a knife here and lemon juice and then three or four tablespoons of the pomegranate molasses so that's a sweetener yeah but this has a particularly the tang to it which you will see and you can get this at Whole Foods or you can order it online what it tastes very it is it feels like I mean totally exotic it is it's very exotic and these are kind of the flavors I like I like ethnic foods well I saw that in looking through your book part of what made it exciting to me was I felt like it was sort of a a taste tour around the world paleo style yes yeah you can this French influence and I see the South American and yeah Mexican and the little bit of Asian song yeah in a sense the traditional foods that arose out of the Paleo yes um that many of them yes as you go around the world each each culture has its special special foods the way they do it but you can still stay paleo where wherever you go we've got here olive oil this was olive oil so I'm just going to turn this on this is how easy it is and about a quarter of a cup of olive oil that's it you see that is believe me folks make this for a party and everybody will rave I bet it goes quick yep and you can get some gluten free green free crackers or you can use it as a vegetable a little vegetable dip and the other nice thing about this you can use it on grilled chicken or fish Omega kind of marinade or sauce or going to thing mm-hmm what's interesting I taste the cumin mm-hmm right and the peppers yeah but everything else sort of just all muscles around it really yeah it does blend well and this this palm read yeah you don't taste it in here no seems it's a little sort of a tangy yeah it ends at there's undercurrent but yo it's a is definitely a special taste that makes that this could make a nice topping on a salad - yeah I mean yeah yeah mm-hmm thank you yeah you can put it on a lot of things well you know it reminds me that when I look through your book I wanted to add that you know thinking about who is this book for right and I thought well it's for people who like what you've done is is that the flavors on each dish the several that I've tried each dish have some of these distinctive flavors not it's really hard to find that's what that's what makes this a notch above ordinary yeah you know the spices are the line where the particular herbs that you've added to things so it feels like that's why this is cuisine this is not a recipe book this is cuisine because you have flavors that are memorable and special yes well that's the thing I looked at a lot of the Paleo books out there and because I have the strong culinary ground I just felt like I wanted to use the word cuisine with paleo because this is a notch up I believe yes it really makes the Paleo diet really special for foodies for families whatever but I guess the other thing that you did is you made it not take forever yeah the recipes I the other night I made your salmon salad nicoise right oh yeah so you know with some nice flavoring on the salmon as well as the dressing salad dressing that goes on there and I made the whole dish all of it in a half an hour that's doable yeah that's not it is you know making it for somebody who's going to spend three hours in the kitchen and that in these days find a difference if I can't make dinner in 20 minutes forget it you know I and actually from being a caterer and everything I always chose the recipes that were easiest and the most efficient to make so that's the way I did the cookbook a lot of people say oh I don't cook well I say assemble I said Flambeau this is not the kind of cookbook that says and sit here for 20 minutes stirring the sauce this is not deal Julia Child yeah yeah isn't it wonderful so I don't know whether we can get a little shot of this but it's bubbling like it's bubbling away and making a little bit of noise but that's what we want it to do in a few minutes it'll be it'll be gay and now it do you in but you leave it it's still at that medium temperature um yeah okay okay you can turn it down if you want but it just sort of hurries it along the main thing is that 20 me you don't want to leave the kitchen I've been there and come back and it turns really fast and then you've got burned butter so yeah and what I always do I like to actually save what's at the bottom you know and then I use it on steamed vegetables so it has a little bit of the salty kind of from the butter okay but don't throw that away so what are you looking for well it'll separate seat the milk solids are gonna separate and some of them are gonna sink to the bottom and some of them we're gonna skim off the top it separates itself and then what's left in the middle is the golden oil that we call ghee or clarified butter okay okay thank you yeah and you can see I have my huge super duper sized coconut oil which actually I I used so much coconut oil in my cooking and sometimes I mix them all I'll throw a little bit again a little bit of coconut well don't be afraid of that just yeah do your own thing so mix and match all the oils well they give you all the different flavors all the different flavors and each oil has a different quality that adds a healthy component all oils are not the same so that's why you eat some of them every day each one of them so while we wait while we wait for the ghee I'm gonna have another Lee this is really good it is really good isn't it I just love this stuff I'll definitely send some home so while we're waiting for the key any less things we haven't talked about about the cuisine or its effect or your recipes well I would say the most important thing in in beginning anything like that because it's really scary to kind of change your diet you know stop eating grains all that just try some recipes at least eliminate the the really problem things the gluten if you can do it all processed food clean out your cupboards and just begin eating a more natural foods that actually look like food you know and haven't been changed into something else the more natural your food diet is that you can adhere to the better so if you can't call it paleo if you can't actually go totally paleo yet don't let that stop you from adding some nutritious fats some good grass-fed meat to your diet and see what that feels like I mean your body will be your guide I didn't dive in totally all at once it's been a learning curve but you know what as you go along your body will speak to you like minded it said oh I'm not depressed anymore oh I don't have hypoglycemia anymore oh I have more energy you know what and you're gonna notice these things so yes yes yeah yes I think that too for a person to when I think about French that I've brought this up too and I think the big hurdle that a lot of them have here is is that those carb foods are such an important part of their reward system the personal psychological reward and and I think the research has shown that that they're addictive I mean the grains actually have a addictive structure addictive very similar to what well gluteal morphine that's like a more nice substance in the gluten yes absolutely you know it doesn't wanna let go and I think a lot of friends have a theory that if they let go of the glutens as well as the sugars there's nothing left yeah well that's true you know we say a lot of time in our culture oh you know I'm gonna give myself a treat I'm gonna love myself I'll I'll have that carb I'll have that sugar as a way to love my but you know the craving I believe comes from a nutrient deficient diet and our body is going to continue to crave until we give it what it needs and what it needs our nutrients it needs the right vitamins and minerals in the right combination it needs the nutritious fats when you start giving your body what it really needs which is love I believe then it's going to respond love the love in physical form inyart yeah you're doing and part of the thing too that I really want the book to inspire and I talked about this is take your kids to the farmers market show them how to make the dressings and the special dips because part of all of this is about connection it's about family connection connection with friends our culture has gotten away from cooking and to me isn't the missing thing you know the cooking and the love that goes into the cookie the picking out of the foods and the sharing you know it is the pictures the pictures in your book share that like it's like oh it's beautiful beautiful person I've always loved food i I loved catering I loved the presentation I love the beautiful food going to the farmers market all of it it was all one huge you know thing for me it's been a wonderful wife food so here we go oh yeah yeah yeah I would say it's almost there so yeah so now what we can see yeah it's clearing up and I'm gonna turn it off and it'll sit there for a few minutes and continue to clear and then we'll just strain it into a cup okay how easy is that a lot of people say Oh to make it I show how to make it in my cooking class and that's everybody's favorite class the class on the fats how to make mayonnaise and how to make deep well we'll find out how to do well we've learned one of the two yeah so in about a couple minutes that'll be ready to just drain into the jar and then here's my jar that I've almost gone now yeah you just got it on top yeah this stays there it doesn't have to be refrigerated how long how long that's oh it's stable I mean that's part of a totally stable it won't go rancid I'll make a couple jars I'll keep one in the fridge but that one just sits out until I use it for weeks well knowing you it's yeah well take two hours become a couple of weeks maybe okay all right so this is just at the point where you can see the it started to brown on the bottom of the pen it's really clear clear liquid that's what you want and then once it gets to that that stage what we do is we just pour it through a strainer and that filters out the rest of the little residue on the top there and then I let it sit for a while and some of that stuff sinks to the bottom and then I just pour it into a little mason jar yeah there you go that is easy isn't it I think it is to stuff see it's all clear now it's all clear it's so easy and you know what it's so delicious so thank you yes really the trees the food with Bali instead who is paleo Paulo Paulo primal cuisine what's the rest of it cooking for the Paleo diet good thanks for joining us thank you you .
Video Description:
You'll wish you could taste this video! Longtime caterer Pauli Halstead makes her famous Magical Muhamara dip from her cookbook Primal Cuisine: Cooking for the Paleo Diet. Using toasted walnuts instead of chickpeas, she credits its authentic Middle Eastern flavor to a touch of pomegranate molasses. Noting that fat is what makes food taste good, she shows a rich array of healthy natural fats and oils like coconut, olive, and avocado. Meanwhile on the stovetop, she makes a batch of ghee (clarified butter) start to finish. According to Pauli, "Cravings come from a nutrient-deficient diet. Our body is going to continue to crave until we give it what it needs... The right vitamins and minerals—and nutritious fats." Episode 237. [theprimalcuisine.com and www.facebook.com/PrimalCuisineCookingForThePaleoDiet]
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so I've been in this paleo space for a long time now and I see an important distinction that we need to make deep paleo versus shallow paleo shallow paleo says it's all about me I want to look good feel good be lean healthy strong if I eat paleo wear my blue blockers swing my kettlebells I am all set sustainability regenerative agriculture whatever I look awesome and I can lift a ton of weight so I'm not saying it's shallow to care about this stuff right it's healthy to want to look good and feel good it's just shallow to stop their deep paleo says it's not just about me in fact it's hardly about me at all we need D paleo right now we're at a low point in human history our physical and mental health are in bad shape the health of the planet is no better we're witnessing a massive extinction of species on the planet and of the wild human soul and we're totally disconnected as we stay our climate catastrophe in the face we are staring into our smartphones hoping for likes so I see a deep alien movement as a new ecological movement a successor to Deep Ecology but incorporating everything we know about ancestral health .
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Are you egocentric or ECOcentric? Hilary Bromberg of Barefoot Provisions explains the difference between shallow Paleo and deep Paleo, and why we need to take a big-picture approach to health. Filmed live at Paleo f(x) Austin 2016.
So I have been in this Paleo space for a long time now.
And I’ve seen important distinction that we need to make, Deep Paleo vs. Shallow Paleo.
Shallow Paleo says it’s all about me, I wanna look good, feel good, be lean, healthy, strong, if I eat Paleo, wear my blue blockers, swing my kettlebells, I am all set.
Sustainability? Regenerative agriculture? Whatever, I look awesome and I can lift shit ton of weight.
So I am not saying it’s shallow to care about this stuff, right, it’s healthy you want to look good and feel good. It’s just shallow to stop there.
Deep paleo says it’s not just about me. In fact, it’s hardly about me at all.
We need Deep Paleo right now. We are a low point in human history.
Our physical and mental health are in bad shape. The health of the planet is no better.
We are witnessing a massive extinction, of species on the planet and of the wild human soul and we are totally disconnected.
As we stare climate catastrophe in the face, we are staring into our smartphones hoping for likes.
So I see a Deep Paleo movement is as a new ecological movement, a successor to deep ecology but incorporating everything we know about ancestral health.
hi everyone welcome back to my kitchen I'm really excited today because I'm showing you one of my signature recipes slow cooker chicken soup I'm just gonna give you a little bit of background on this and why I love it so much and why I make it all year round as you can see it's summertime in London and I'm making chicken soup I got into making chicken soup back in 2009 when I was trying to help my ulcerative colitis I had to write a book called breaking the vicious cycle by Ellen gato and her daughter she wrote this book and she held her daughter with food and one of the first recipes one can digest when you have these kind of conditions is chicken soup so I removed all foods from my life and I started with chicken salt carrots and then I added things and it's a long story in my recovery but I still make chicken soup on a very regular basis because it's so healing for you it's absolutely delicious my kids love it and the collagen in the water in the soup really reveals the gut lining and that's why we see me use collagen so much whether it's through cooking or a through collagen powder and slow cooking brings collagen out of the bones and for that reason please use organic chicken otherwise what you're bringing out of the bones is the antibiotics and the chemicals that chicken has been fed so for all my very healing foods like especially I still cooked for a long time I try and source organic free-range ingredients so I've got organic free-range chicken organic carrots organic celery and my herbs my seesaw and I use filtered water to make the soup let me show you okay guys these are organic carrots and organic celery I tell I use usually used three carrots and three stat summary stalks the carrots I do not peel the reason for the eyes and I've explained it several time on my Instagram is that you have prebiotics in the soil which feed the probiotics in your gut so just rinse them quickly and I chop them up roughly without peeling them this is such an easy recipe you just put everything in the slow cooker as you go there's no cooking beforehand just put everything give it to cook and a few hours later it's done as you can see I cut everything roughly you don't have to chop them they're not anything it's a quid it really is a quick easy recipe for everyday and because I make this all year long that's why my slow cooker is not a winter thing for me I just use it all the time I like an explorer cooked lamb shanks during the summer as well sometimes I even make it so Jean I'm gonna show you all this soon so one onion as you can see everything is organic next I'm taking a chicken and what I do because I don't want to have too much fat is remove any excess skin from the chicken because this can make you know the super little fatty so you can use either four chicken legs or one whole chicken and when you see like a little bit of fat like this I kind of remove it otherwise I'll float our soup it's not very pleasant so I repeat this process on all of them there we go so next I'm putting a bouquet garni people ask me what it is it's just a little tea bag in which you have dried thyme parsley bay leaves and marjoram so I put it in then I go in with some black pepper pepper allows us to absorb nutrients all the nutrients next I'm using sea salt I prefer sea salt to pink Himalayan salt because there's iodine in it which is good for thyroid function you need quite a bit of strength because there's gonna be a lot of all time I add thyme but it's optional it's just that I like it dried thyme and I do like to put a bay leaf as well although there are some in the back I like to put one as well and finally this is optional but I like to put a little stock pot just to add flavor this is a chicken one it's organic did you vegetable ones and you skip this step if you don't want to put it here we go and now I'm going to cover it with your abuser I've put a lot of water because I'm trying to get as much rock chicken broth as I can fill it in and I'm putting my slow cooker you can put it on low if you're doing it overnight on medium if you're watching it or if you want to do it in like four hours or so we can put it on high I'm gonna put it on high today and then what we'll do is once it's cooked who are gonna remove that she can debone it and then put the meat back in so it's been four hours cooking on high my slow cooker I'm going to remove the chicken legs from the slow cooker debone it remove the skin as well and put that she can meet back in the soup and it's ready to be eaten anytime we can carry on put putting it on low if we wanted to carry on cooking but really if it's ready and you can pair it with anything you like you can put I mean for make a separately a noodles last minute in it for me up with nothing or I put some cognac konjac pasta you know that those grain free low carb fast eyes which you find everywhere now which conformation and sometimes I just have a cup of the broth in a mug on empty stomach and it does good to my guts or before going to bed so yeah I'm just going to switch it off now look at this guy's yeah I am going to very gently remove the chicken legs one by one I'm going to remove the bouquet garni we don't need it anymore this is a health in a jar - no just with two forks I'm removing the skin like this look it just falls off you can put it straight back in as you go or afterwards doesn't matter got more pretty much done we're gonna serve it okay so what I'm now gonna start the soup it's all done ready the meat is shredded in it and I decorate with a little bit of coriander in fact I start by chopping it off okay so I'm doing shop up a little bit of Thai and ER oh sorry this is parsley you can use pasta or ground or whatever you fancy it's a very earthy soup good for you paleo keto dairy free gluten free as I said before it's so easy to make requires very little preparation makes it delicious meal and keeps for five days there you have it my slow cooker chicken soup I hope you enjoyed it it is anti-inflammatory it's super good for you it is filling yet light and extremely healthy thanks for watching .
Video Description:
Trying a different style to these videos, let me know what you think! My slow cooked chicken soup is a family meal stable here! So good for my gut health and so easy to make! Enjoy! #eatburnsleep
I'd love to see your creations! Tag me on instagram or use #eatburnsleep so I can see them! 💙
the thinking atheist it's not a person an idea the population of atheists this country is going through the room rejecting faith challenging this sacred if I tell the truth it's because I tell the truth not because I put my hand on a book and made a wish and working together for a more rational world take the risk of thinking for yourself much more happiness confusion wisdom will come to you that way assume nothing and start thinking this is the thinking atheist podcast hosted by Sanders everybody's dealing with these weird times at a different way clever idea and a little ray of sunshine in our neighborhood there was a family a young student that posted on the neighborhood Facebook page that their daughter to spread some lights and color and joy and happiness painted a rainbow and taped it inside the window sort of facing outside of it taped it on the interior of one of their picture windows and said you know everybody in the neighborhood ought to do this and I guess she got the idea from someone else who had been doing it their neighborhoods around the country perhaps around the world who are making rainbows and they're sticking them in the windows of their houses so the people who walk or drive by will just get a little good cheer I just thought that was a great idea and so we saw that the neighbors across the street and the neighbors off to our East had done it and we wanted in on that so Natalie and I got together and she had all this crafting stuff she uses for the grandkid and we took some construction paper and we sat in there with our scissors and our tape and all of these other things and we created a rainbow when we taped it to the front window and so I was out walking Linus and I was just counting the rainbows there's one two five seven ten I counted ten rainbows on one walk around the block it's just people trying to be optimistic in some way to encourage each other sort of relates to the show we did last week you know people are good most people are good people want goodness they want to help each other they want to deal they want to they just want it all to pass and we'll all hang together and support each other as best we can until it's all over somebody did post a meme and that made me laugh they asked when the apocalypse portion of the crisis is gonna start one of the funnier ones I saw had this guy drawn in pencil and he's poking a stick at one kovat 19 virus and he said come on make zombies I just thought my idea I get that that's my kind of humor humor being a way to deal with these crazy times I think most of us staying close to home if I may and I'm just saying this absolutely seriously it is a really good time to engage and get informed right if we're gonna be locked in let's use the time and let's get educated and you can do so with one of my favorite supporters of this show ever the great courses plus specifically out of the thousands of lectures thousands of options you can stream on your schedule via your phone your tablet or the great courses app these are taught by world-renowned experts in their fields there's a great opportunity to learn some of the basics about what's happening there's a course called an introduction to infectious diseases you can understand what the economy's doing with the lecture series money and banking what everyone should know and the course fighting misinformation digital media literacy there are tools like this that fit right into the headlines but if you want something else you want to distract yourself that's fine they got lectures on science history travel music nutrition and health that's the theme of our broadcast today now's the perfect time to get started my friends the great courses plus is giving my listeners this great offer a free trial it's only ten dollars a month when you sign up for a quarterly plan sign up today using my special URL to get started find all the details at the great courses plus.com slash Seth remember the great courses plus.com slash Seth today we are directing our rational brains toward the subject of health claims out there about health and nutrition and food and diets and how to navigate through the noise get a science-based understanding of genuine health and wellness my guest Leah McGrath has been on this show before she was on our Wu trician episode a few years ago she's been a registered dietitian since 1996 she was the chief of clinical Dietetics for the military in South Carolina before she joined the South Carolina Department of Public Health she's now a corporate dietitian she writes and speaks frequently for lifestyle publications and health publications and universities like Clemson and Georgia State and others she's a scientific adviser for the American Council on science and health and she's a refreshing voice of good scientific sense in a world loaded with anti science whoo she joins us for a conversation today Leah McGrath great to have you thanks for coming yeah thanks thanks for inviting me nice talk to you again give me the definition of a registered dietitian nutritionist versus hi I'm a health expert right it's because there's a lot of health quote unquote experts out there can you tell me what you do sure so a registered dietitian nutritionist is actually a protected title in the United States so it means when you see Rd or Rd and it means that this person has gone through a course of study which includes at the very minimum an undergraduate degree and most likely a master's degree they have to have been accepted to an internship program which is a very competitive process only about 50% of people who apply get accepted it's a twelve hundred hour internship it goes through different kind of competency areas like clinical Dietetics and Food Service administrative public health entrepreneurship different things depending on the internship program then they have to pass a nationally administered Board Exam which is about a four hour exam and then we have to keep up continuing education credit every year is five year intervals to maintain our credentials Jesus liked a bar yeah I am I mean yeah it is a little it's probably more than most people realize and you know as you mentioned some people who call themselves a health coach or a wellness coach or just a nutritionist they could have none of that experience or education or some of it but they can't call themselves the registered dietician and unless in fact they are registered with the Commission on Dietetic registration I want to start with keto because Natalie and I sort of looked in the mirror back in the fall of last year and realized we'd gotten a bit fluffy okay and so we saw a friend of ours who'd gone through a program that was amazing like they lost a ton of weight it's kind of a modified keto thing where you limit your carbs extremely limit your carbs and then we didn't do like the keto where you eat all the fat and you know all the cheese and the casseroles with bacon grease and stuff like that you can just eat essentially all the time and just limit your carbs it was really like lean proteins and whatnot so I'm looking at the diet now we're both about thirty five pounds down and I'm like was it the keto was it ketosis that caused us to lose or was it the fact that we were on a limited calorie intake eating lean proteins and you know fewer sugars and I look at keto and I'm like is this who was it just calories in calories out so tell me about keto is it real well you know yeah it's definitely a real diet one of the things you learn about when you're a dietitian is was called the ketosis diet which was actually a diet that was designed for children with epilepsy seizure disorders and they found that a diet that was high in fat very low in carbohydrates and moderate amount of protein was successful in combination with medications in reducing seizures for these children so that's been around for a long time then I guess probably a year or two ago we saw this sort of resurgence of what is called the keto diet and you know no offense to use that but having been a dietitian for 25 years I see a lot of what I think of as versions of the Atkins diet which is some version of the diet that's cutting carbohydrates and oftentimes those are very successful at least with immediate results because when you cut carbohydrates you lose fluid and you tend to lose weight fairly quickly at least initially so a lot of people tell me that they're doing the keto diet when you kind of talk to people a little bit more they're actually probably more in your what the camp that you're describing that's like people who have cut down on their carbohydrates maybe really cut out a lot of sugar sweetened beverages candy cookies cake sweetie wrestler sodas snacking kind of snack food and kind of turning more towards lean proteins more non starchy vegetables and hopefully they're exercising along with that but I don't know were you exercising that a little bit but you know at my age no it's a little harder to get up out of the chair but yeah we were doing a little bit but I was amazed at how much diet made the difference for us you know it used to because I have a sweet tooth I love sweet things and so when I cut out sugar and started doing like Splenda or whatever instead and and cut down on carbs in general I wasn't going out for ice cream at night you know I changed my habits a little bit I noticed that I began first of all to crave most of those foods less I mean I can still throw down on some sugar if it's offered to me but it I don't know it changed how I view food it changed even how food tasted is that common no and that's a great thing I think what we're talking about is situation a situation that many people encounter where you know you are adopting maybe some better habits you know focusing more on lean sources of protein and vegetables instead of grabbing those high caloric high sugar items that are immediately very satisfying but in the long run don't really do your health at you guys so changing those habits is a really good thing you start to find that you don't need the same level of sweet to be satisfied or maybe you need little or no sweeten things to be satisfied is it healthy to stay in ketosis first of all can you explain ketosis for the uninitiated yeah is it healthy to remain in that state for a length of time no it's really not too healthy to remain in that state for a long extended period of time what you're doing is you're trying to push your body to a point where there it's burning off the fat stores that's really like in a very basic way of explaining it a lot of people would say oh you know I did I tested for ketones in my urine and I there were ketones so I must be in ketosis well those urine tests on the little strips that people are using are not especially accurate and the only really legitimate way to test for ketosis is with blood tests and most people aren't doing that type of testing and you're gonna move in and out of ketosis throughout the day so but long stretches of time when you're pushing your body to that point there can be negative effects like you can see hydration they talked about the keto flu where you have like sort of like almost like a brain fog you feel like you have a clue you're a key you're irritable your body loves carbohydrates it doesn't I'm not saying that it loves sugar necessarily but it loves carbohydrates that can be broken down into sugars that's what your brain loves what that's what your muscles love so a long term diet that would be classified the true keto diet could potentially be harmful for people the problem is we don't have a lot of long-term studies because most the time people can't stick with it for long periods of time and that's the issue with any kind of diet you talked about you know was it just that you were cutting calories yes it probably was so any kind of diet what studies thing to show is that there are a lot of different diets out there there's you know moderate amounts of carbohydrates and moderate protein moderate fat there's high carbohydrate low fat there's low protein high fat the common denominator with the success of any of those diets is can the person stick with it for the long haul beyond just an immediate weight loss and if they go back to eating normal quote-unquote foods or their normal diet will the weight return so that is really the big question how long can you maintain this I'll get off the keto diet in just a second but I did it's just everybody talking about it it's like you meet somebody and they're like oh I'm doing keto tell me about the side effects of eating this sort of high fat high cholesterol keto those who are doing just that version of it right you may be burning fat because you're not eating carbs but aren't you causing other problems I mean - can't be good to eat all that junk right well you know what we're hearing a lot about anecdotally and honestly I haven't seen a lot of studies because again the problem is getting people to the point where they're following this for a long period of time it's always difficult to do those kinds of nutritional studies but what we're kind of hearing anecdotally is issues with things like kidney stones its dehydration it's that keto flu it's elevated cholesterol in some individuals the problem is everybody reacts differently the things and you would have to really take a population and have them be a very similar population and feed them the same things for a certain amount of time and really control a lot of variables to see what is really happening and in the problem with those type of studies they're hard to do it's hard to do for the people it's hard to it's expensive to do and there are so many variables and a free-range population of humans that have to be accounted for so you'd have to kind of keep them in prison somewhere and watch them for months with a controlled by it and that has not been done as far as I know I wish to remain a free-range human I just like this is great how about paleo that's another big one right lean meats and fish and fruits and veggies I mean can describe paleo and is there any real science to it yeah you know that whole diet trend I I feel like keto kind of usurped paleo and a lot of people criticize paleo because they said well you know the Paleolithic humans weren't eating this way you know they weren't they weren't putting you know coconut oil in their coffee and things like that that just that's ridiculous they weren't doing that they weren't eating that much meat because meat wasn't really available to the extent that we have sources of meat available so you know the thing I I think is important that that something that you said earlier I think that any diet like that has its pros and it's cons and if you can pull things out of that and kind of make your way to better eating habits in the long run then that's not a bad thing if I was a person and my diet was stopping by fast food every day for breakfast and ordering pizza for lunch and drinking sodas and I said yeah I'm gonna do the Paleo diet and I'm just going to eat lean meats and I'm gonna have just vegetables I'm going to really reduce I'm going to cut out a lot of those fast foods and quote unquote junk foods and maybe I didn't maintain that a hundred percent but I maintained it 75 or 80 percent I'm still at a better place than I was back in those old days and and hopefully you and your wife will be to like you you may be adopted some different habits some different food have and preferences that even if you kind of throw out like the whole say you don't stop saying you're doing Aikido Gaea diet or modified keto diet you found some things that you really enjoy eating that are new to you and that's okay so I think every diet like that has maybe something that can be good that comes out of it talking here with Leah McGrath who is a registered dietician nutritionist should I be concerned about the sugar substitute I want sweet things in my life Leah I want sweet things I want to sweeten my coffee and I sprinkle like there's a brown sugar substitute for my oatmeal those types of things and there are some who are like it's all chemicals and of course my first thought is well isn't everything chemical but what's your take on the sugar substitute I think your you've actually hit the nail right on the head they they do serve a purpose for a lot of people that you know they're trying to cut down on added sugars and these sugar substitutes and there's so many of them out there now there's something literally for everybody if you want something that's from a plant you can get stevia if you don't really you know you can get a paint pack at a blue packet a yellow packet you can get a wrist for call so there's something for everybody and you're right everything is a chemical anyway so let's not get so wrapped up in you know it's a chemical it's not a chemical you know what I hear from people is oh my gosh you know I've heard that you know maybe it can cause cancer or tumors it can in rats if you if that's all they're consuming and it's being consumed in such extraordinary amounts that humans would never be able to consume those so we're not rats we're not lab animals we have a diverse diet we are for your range population so I think in moderation and if it's substituting if it's getting to you to the point where oh I'm gonna have oatmeal which is a great source of soluble fiber if I can put a little bit of the sugar substitute on it good for you I think the big picture is more important than kind of fixating on the small little details so I shouldn't panic over xylitol and Splenda I mean these aren't sir causing agents that I'm replacing one evil with another that's not the way to approach it no and I've seen your pictures so you don't look like a lab rat I'm a free-range human that's what I am I've got some more questions for you I want to talk about intermittent fasting I get a few more diets I want to talk about sort of this vegan based thing I know anytime you mentioned vegan people immediately divided now on everybody just to relax all right go take a chill pill because we're gonna talk from a nutritional point of view but first let's go and see what our callers have for the conversation as we get 8 to 8 on the switchboard you're on the thinking atheist podcast with my guest Leah McGrath who's this my wife we started walking because driving a truck it's really easy to fall into the fast food so we started meal prepping but now I'm finding like this is not enough food for me like yesterday I felt like really exhausted and like I was going to pass out things maybe since the calorie is not enough calories well that's not a good position for you to be in as a truck driver obviously so important to keep in mind that if you and your wife are meal prepping and equal quantity of food chances are she needs a lot fewer calories than you need so your serving size should automatically be bigger and so whatever you're having as a meal prep you might need some additional sources of calories beyond that so maybe there are things that are easy to keep in the cab of your truck whether it's pieces of fruit or peanut butter crackers or a bag of carrots or milk something like that that you're gonna have some additional sources of calories so if you feel like wow that really wasn't enough to eat then you have someplace to go first now the other thing that's real helpful in terms of making you feel fuller is to make sure those meals are high in fiber and the fiber is gonna come from things like whole grains and your vegetables so really loading that up is going to make you feel full but what you're describing as kind of feeling a little like you know maybe dizzy or lightheaded that sounds to me like we're we have situation where you're just not getting enough calorie so planning on a bigger portion size and maybe some additional snacks to have on hands would be the way to go Paul you're not swerving on the road right now are you I mean just a public-safety cabbie sounds like you need to bring on the calories man yep safe travels thanks for calling thank about listening appreciate your Paul yeah all right take it easy have we evolved past the idea of you need three major meals a day breakfast lunch and dinner are we supposed to eat smaller portions more often what know that I think that if anything we have become more attuned many of us attuned to what we as individuals need what makes us feel better you know like Paul that you just spoke to you know some people just feel better when they're eating for six small meals a day rather than three meals a day some people feel like they don't need to eat three meals a day they feel comfortable they feel satisfied just eating two meals a day so I think if anything maybe we're moving away from that idea that you have to have three meals a day or you have to have three meals a day and snack so it's more of an individual approach and that's how as dietitians we're supposed to be talking to our clients and customers like are you a truck driver who gets up at 3 o'clock in the morning like what's your schedule like how much activity do you get what makes you feel the best what kind of eating pattern makes you feel the best so does it matter what time I eat this food I mean I've heard that if you have a big meal right before you go to bed it automatically will it automatically stick to your ass if you eat at 10:30 and go right to bed is there something to that no there's not you know your body distinguished necessarily when you're eating the calories or where it's going to put those calories so that's not really the issue with eating before you go to bed but what the issues are are things like your body still digesting if you're going to eat right before you go to bed and then go right to sleep you may have difficulty sleeping you may have more issues with indigestion you may have crazy wild dreams because your body's processing all that food and digesting all that food it's not the usually the best for you to eat and then go straight to bed so a lot of times they'll recommend eating your last meal waiting at least three or four hours before you go to bed because you're going to have better sleep you're not going to have issues with indigestion heartburn reflux if you go to bed on the full stomach I did a google search of like healthy living healthy diets I just did some variations and at the top of the list I saw some good stuff you know there's some reports from Harvard and the CDC had some data but if you scroll down long enough it's just wove ill right I mean I was just surrounded by all kinds of alternatives and stuff that is they're pretty websites but you know I and I over whelmed the zone died at the South Beach died at the Mediterranean diet the raw food diet I you know and I wonder how much of this just people selling books and supplements can we say I know it's a broad question but can we dive into those waters what's your take on all that well you know it just seems like you know we've already mentioned three well even before we got into that list but you know having been a dietitian for 25 years you just kind of kind of hold your breath and wait to see what kind of fad diet or trending diet is going to be this year's favorite and you know like I said earlier the bottom line the consistent thing is if you can maintain that you can maintain if you're doing it for weight loss and you can maintain that diet chances are you will stick with the weight loss but the problem is so many of these diets are very restrictive there they inhibit you socially maybe they're not enough calories and you don't feel good so people gradually resume former eating habits so and many of these are really just a different name for the same exact thing where you're calling it you know the Atkins diet or the keto diet or the Paleo diet or there's own diets they all have some very similar attributes to them and they just kind of remake them every year or so to something to sell a new book or to sell a new supplement a lot of money in the industry for sure yeah there's a saying about the foods we eat I've heard it said eat the rainbow is that just a span on eat your fruits and veggies and is there anything to it Wow you know I think that that was so I'm not sure where that was born I think we you see that a lot of time taught to kids as a way to really encourage them visually to kind of branch out into different foods and different color foods and that's not a bad thing you know that when you work with little kids sometimes their palate is so limited that encouraging them to eat different colors is a great way to get them to try new foods the problem is is sometimes them the foods that are perfectly healthy and good for you that are maybe not those rainbow colors like the whites and the Browns which are still great foods to eat whether you're talking about you know a banana or jicama or a sweet potato or white potato kind of get shoved to the curb kick to the curb so I think it's a good message and I think it works great for kids obviously but not a bad message I see on the switchboard eight one zero you're on the air with my guest Leah McGrath who's this hi my name is Rachel seaman I have been overweight my entire life I have tried every fad every diet you can think of it wasn't until last year that I went to my doctor appointment and I did not like my results from my fasting blood tests that I asked my doctor I said okay I really want to lose this weight how do you recommend that I do it and he recommended the book called balanced revolution by dr. gerard Mullen and this is the only thing I had ever found where I lost the weight I didn't do the yo-yoing I stuck to it and I was just wondering I lost 70 pounds and 16 and half inches off my waist and like nine months what do you mean gut balance can you frame that for me and the listeners sure talks about how your gut is actually talks to your brain and tells you when to eat and when not to eat the doctor has found that when you put the you need to think of your gut as like a garden so whatever you're into it you're okay if you put bad things into your body and into your gut you're gonna get bad out no you don't work for you no work for the company right is I do want to make sure that it is you're not just shilling for the or okay all right cool I I'm sorry I got to be devil's advocate because I know the skeptics and the audience are like she's selling his book Leah McGrath you have any comments on this well I think you know what you're talking about your colors talking about is really what's called intuitive eating or mindful eating where you are getting more in touch with there is definitely a connection between our gut and our brain we know that if we're anxious and we're upset sometimes for some of us that causes that anxiety that being upset causes our stomach to be upset that's definitely a gut brain interaction but adopting more mindful eating habits more intuitive eating habits so you're getting more in touch with what am i eating why am i eating this am I really hungry am i eating because it's in front of me and it's there am i eating just because that first taste tasted great and so I feel like I have to finish the whole plate am i eating because I grew up being told that you can't leave the table and let you clean your plate people are starving in China so getting more in touch with that is never a bad idea and if it's something if you've adopted eating habits that have gotten you to the point where you're happy with what you're eating and you can as I said earlier and you can maintain that for a long term and you're healthy and you can have enjoy your social life and your family life that's a good thing thank you for the call thanks for being a part of the show congratulations on your success thank you see you later so you mentioned the child parent says there are children starving all over the world finish your plate yeah how much of the obesity problem starts when you're a kid I mean I guess it's a loaded Bastion right I already know the answer but can we speak to that the habits start early right yeah you know I think there are some really good habits and some really not so great habits that can started a very young age you know using food as a punishment or reward is really sets a lot of us up for problems later in life you know if you're good you can have some ice cream if you finish your vegetables you can have some candy you know that kind of rewards this phone for children this often becomes very problematic as they get older or putting kids on a very restrictive diet for no reason when they're young you know because a lot of times we see that from people who have their own issues and their own concerns around food and they're so worried about their children being overweight or having to deal with issues around obesity that they put their children on highly restrictive diets unnecessarily restrictive diets and then that becomes problematic a lot of those behaviors around food start at a very very young age but I mean if you're running through the fast-food drive-in because you live a busy life you have a responsibilities you you know it's hard to sit down cook a meal for a lot of people are you front-loading the rest of the child's life for bad health choices for things like you know heart disease and those types of deal I mean what do you think well you know I would like to I guess I I'd like to think that hopefully people aren't doing that on a regular couple things hopefully people aren't doing that on a regular basis and if our lives are so busy that that is something on a regular basis maybe we really need to evaluate power spending our time or how we're scheduling our time in our kids time the next thing is I think a lot of the fast food or Quick Serve restaurants have tried to do some things because they know that they've gotten a lot of heat in this category whether it's cutting down on portion sizes or offering salad or wraps or apple slices instead of cookie so there have been some efforts in those areas for in the fast food and quick serve but I also think it's really important to not get into that whole blame game that parents shouldn't be blamed for like you know going out fad for fast food once a week is that going to make make it certain that your child's gonna have end up with diabetes or heart disease no that's not going to be the situation but if that becomes a regular part of your life in your schedule then that's certainly going to make it more difficult for that child to understand what better choices are and healthier choices are as they move into their adolescence the Meredith hood this is a broadcast which is about science-based reason based evidence-based living so on today's broadcast we're not talking about religion per se I mean we may get into veganism which for many people they approach with a religious fervor may if you're vegan great fantastic I'm I'm not dissing you but I'm saying that there is an intensity to those who are many of them who are vegan activists and those who are anti vegan there's a religious sort of vibe you know to both sides of that if you experience this when people say the word vegan it's like an explosion it's almost worse than talking politics right yeah I think that you know I have friends that have followed a vegan diet for years to remember of different reasons you know for religious reasons health reasons ethical reasons and they're wonderful people and I care for them and then we have people as you mentioned us who it's it it's at a level of intensity that is really activism and that is problematic for a lot of our farmers a lot of different food companies food brands where you have that level of activism and what's really stunning is it's a very small percentage of people in the United States actually identify as vegan its figures are they estimate that less than one percent of people in the United States are actually vegan I think the number is actually probably more like 0.5% of people in the United States are truly vegans with the ethical vegan eye they make some compelling arguments you know for when they're in a world where we're reducing suffering and those types of things but beyond very ethical issue how about the practical issue can you eat no meat and be healthy well and and a true bigness goes beyond not eating meat I mean there it's not having any type of its having animal free products in your home it's not having honey so it's it's a very comprehensive lifestyle it's more than just going up to a menu and saying I don't want me it's much more than that and I think that that it is very challenging for people who adopt that and that's why there's so much of a return to eating meat like the percentage of people who identify as being in or vegetarian and itíd states that resume eating meat is something like 84 percent that will go back to eating let me go back to the switchboard quickly on skype I've got four four hi you're on the thinking atheist podcast with registered dietitian nutritionist Leah McGrath who's this - Suzie pokin thanks for coming Suzie what do you have for us comment or question question really I've I've recently been diagnosed with fibromyalgia they tablets our mom just banged on the weight and and obviously I'm limited in how much exercise I can do as well so I'm just wondering if if only I have any recommendations for the kind of food that I should be eating well you you know are you I'm guessing you're on some sort of steroid gabapentin that some like completely epileptic anti-inflammatory right so it so as a dietitian and in this kind of situation I can't give you nutritional advice because you know you're not my patient and I can no you know there are there are there certainly are medications that can exacerbate or cause weight gain or make it more difficult for you to lose weight especially if you're dealing with something like fibromyalgia and that may also have an effect on your ability to be active and exercise I think in that situation there's really only a few things that you can do you could certainly talk to your physician about you know are there and is there anything else that I could take because this really seems to be making me gain weight and that just makes everything worse for you and it makes it more difficult to exercise and be active so it's going to be very challenging if that's the situation if that medication is making you feel like you you need to constantly hungry or you have an appetite so my first recommendation would be to go back to your physician and say is there anything else that I might be able to take that wouldn't have this make me feel like I have I'm having this side effect yeah I could have I think II thanks for calling the Sheila all my best thank you very much psyche bye - the vegan even the fast food will combine the two have you tried the impossible burger or any of these plant-based burgers you know I have tried a lot of them but I have not tried the impossible as yet it's so interesting - that's because you know these you know they're calling themselves plant-based which is a marketing strategy to sort of kind of skirt the idea of them being for the vegan or vegetarian shopper but many of these like you know you you probably remember when tofurkey and Boca burger and Morningstar farms first at the market right that's been over 20 years so these are types of meat replacement or meat substitutes or meat alternatives are really nothing new what's kind of new is how they look some of them they have beet juice to kind of make them look like they're bleeding a little bit how they are being marketed some of them are being marketed right next to a hundred percent ground beef which is a big departure from the frozen food taste and sometimes in some cases just through the taste profile is a little bit better different than maybe the older generation meat alternatives were is there a health benefit to you know getting off the meat burger and trying a plant-based burger there is a health benefit to eating a diet that includes more plants so fruits vegetables grains beans nuts seeds which is really the recommendation of the dietary guideline it that is very different than saying I want to eat more plant-based diet so I'm going to go out and buy a burger that is made of soy protein or pea protein and I'm going to have that you know three or four times a week I think the agreement on that is pretty universal but those are not something that are going to necessarily be healthier quote-unquote in terms of sodium and saturated fat many times they're identical to the animal products well they're higher they're the same amount of saturated fat they might be higher in sodium than 100 percent ground B so as a dietician I don't see a huge health benefit to those particular products especially if there's something that people are consuming on a regular basis now that being said they are certainly providing people with more options and people like options Americans like options we like choices we don't want people to tell us what we should eat or not eat we want to have chicken one day and we want to have fish the next day or we want to have a veggie Bowl on Wednesday so we like to have different options if you were to make the ethical decision right I don't want an animal to be killed so I'm going to go to that's one thing but to say it's healthier I mean just to make that statement ignores the reality that a lot of the plant-based burgers are still loaded with stuff that you probably don't want to eat consistently exactly you know I don't want to agitate to get into this long list of ingredients or ingredients you can't pronounce because that sounds very keema phobic and like food babe like these are essentially a recipe that these manufacturers have created to get as close as they can to tasting like beef in this case situation beep so you know they might have to put different flavoring agents and coloring agents in to get you to the point where you're like oh I don't miss beef because this tastes enough like B to make me happy and not miss B's so if that's what you're looking for those products are there now but if you are wanting to include more plant-based products I would say eat fruits vegetables grains beans nuts and seeds that's where you should go when we come back we're gonna talk about processed foods wait how its processed what's not processed is it really on that bad for you I want to talk about these trips to these healthier grocery stores as well when you walk in everything is whole-grain and no additives and whatever how much of this is just marketing how much of this is the advertising department and how much of it is genuinely helpful these and a whole lot more in just a second hang on now is not the time of course to buy razors at the drugstore but not completely for the reason you think the big razor brands have a lot of gimmicks and of course that retailer markup and it has so many people paying way too much for a premium shave fortunately Harry's has the solution Harry's has taken shaving back to the essentials quality durable blades made in their German Factory at just 2 dollars a blade no middleman markups shipping right to your door in a 100% quality guarantee if you don't love your shave just let them know they will give you a full refund Harry's is just impressive the weighted organ AMA handle that just feels like quality in my hands the shave is close the whole package is nice enough to give out as gifts which I often do and man do I like not forking out way too much money for a close comfortable shape I'm convinced you're going to feel the same way it's a great way to support this broadcast your shaving anyway shave with Harry's listeners of my show can redeem their Harry's trial set at harrys.com slash the thinking atheist you'll get a weighted organ AMA candle for a firm grip five blade razor with a lubricating strip and trimmer blade rich lathering shave gel with aloe to keep your skin hydrated and a travel blade cover to keep your razor dry and easy to grab on the go go to harrys.com slash the thinking atheist to start shaving better today I remember back in my Christian radio days we used to have these commercials I look at it now like I look on religion and I wonder how did I ever buy this like how did how did this happen well we did these commercials for a diet program where you take these herbal supplements these sort of magic pills and it could have been anything in the pills that they weren't remotely regulated by the FDA or anything you know they were just being sold with promises that you will be more well and you will be healthier and skinnier and of course the instructions now we look at them and we're like hey wait a minute you take the supplements in the morning you take these three or four pills and then you drink a gallon of water all day and you eat a reasonable and healthy diet and exercise at least 30 minutes three times a week of course you don't know I'm like wait a minute wait a minute so take the magic pills and then live a healthy lifestyle and you will be healthier and just it's embarrassing it's embarrassing but you know this kind of health and wellness stuff the health and wellness industry a just man it's massive and it continues today all kinds of stuff being sold out there that's the subject we're talking here with registered dietician nutritionist Leah McGrath about health and wellness claims and we're getting input comments and questions from the audience someone in the chat made a claim just now that processed food equals cancer and it reminded me of a documentary that I'd seen that I've sort of taken with a grain of salt called Forks Over knives that continues to rest on the quote China Study I don't even know where to start here because it's such a broad thing but this host of the documentary switched to plant-based food and blended it into smoothies and lost a ton of weight and his health problems disappeared and he made this documentary but it's rests on the science quote/unquote science of a China dottie are you familiar with this and can you address it yeah that's um what's his last name is it he Coleman Carroll I'm blanking on his name but it up yeah dad essentially vegan and they're part of that big proponents of a vegan diet you know a vegan diet a true being a diet words you know primarily whole plant foods there's nothing wrong with that now they are many times missing some nutrients that are in animal products that they have to either really be very intentional about trying to get or get through supplement things like certain B vitamins b12 would be one thing iron calcium vitamin C so you have to have if you're going to have to follow a vegan diet needs to be a well-planned we think that's really important I'm looking at the credits here the lot of PhDs and MDS T Colin Campbell yeah T Colin Campbell thank you he's the based on another vegan vegan diet but coming back to the whole idea of process um that's like one of my little pet peeves when people rail against processed foods because everything we eat is processed I mean you know your Greek yogurt didn't come up out of the ground this rejiggered it came from a cow and that was processed from milk and that's made into Greek yogurt and that's a process and when you cook food at home you're processing raw ingredients to make a meal so everything we eat is essentially processed in some way there are certainly levels of processing from like minimally processed to ultra or highly processed but just using that word is sort of a shorthand for you know processed as bad okay I think that's kind of a lazy lazy thank you people like simple solutions don't I mean I'm guilty of this so if we want it to fit on a bumper sticker right natural get processed bad but not all natural foods are things we want to put in our bodies sure exactly or we don't want to put them in our body how they exist in nature I mean you're not going to walk into a field of wheat and put a bunch of wheat kernels into your mouth and end up you know you can't make bread in your mouth it's not about work you know you can't just pick mushrooms up out of the ground and eat them some could be poisonous so we live in just this amazing time of so many different food opportunities and food choices and which kind of ironic is that the more we have the more suspicious and critical we are of those food choices and food opportunity let's see if I've got a call on the switchboard with no number and let me just try to pull it up here hi who's this rosemary thanks for calling you got a comment a question a comment I'm all these funny diets in the stars use this is the dangers aren't they I mean like when Beyonce was in a film and the dream girl she went on this k9 pepper and lemon juice diet and that was so bad and it was like putting the papers and magazines that you know this is what how she lost it in some fantastic I think that's just very dangerous wait it was Cayenne right not k9 she was gonna say well you're just eating canine that's a whole other kind of diet so this actually rosemary brings me to another point so I'll combine my question with yours I've heard that cayenne pepper is supposed to boost metabolism there's a claim that ginger can reduce body fat ginseng is supposed to change your guts microbiota or whatever that is microbiota out of whatever that is what about these herbs and spices that we put on our foods do they have a weight reduction component to them short answers no you know you might have a very slight thermic effect very very slight but in the long run it's not going to be like sprinkling cayenne pepper on your food or black pepper isn't I'm going to make you burn an additional 500 calories a day that's that's just not how it works the way your body uses calories and burns calories is really do two things like exercise and activity and movement and just your body's all the processes that go on your your body the problem with a lot of these things that you mentioned like whether we're talking about cayenne pepper we're talking about ginseng or ginger or anything is you know these products there's nothing bad about any of these products the problem is is that many times people start to just say you know oh it's too much of a hassle to get fresh ginger and put it in a stir-fry with lovely vegetables and some some lean meat you know I'm just going to get it ginger capsules or I'm gonna get cayenne pepper capsules or I'm gonna get whatever kind of capsule and I'll just swallow those because we love to take pills and supplements the problem of supplements aren't regulated like prescription medication so what is in your supplement may not be what you really think is in your supplement so that's one thing and then the the claims that are made usually has little or no basis and science or medicine and coming back to your caller talking about somebody like Beyonce you're absolutely right I mean you pick up People magazine or whatever the popular magazine and you see this is how you know Beyonce lost weight looks amazing for the Super Bowl or whatever but they don't talk about the fact that Beyonce has probably a team of people who are helping her to get to that point you know from trainers and the suits and the you know somebody who comes in and cooks all her food for her her chef our nutritionist or dietitian whoever she has she she's wealthy enough that she this is all she has to think about how she looks she doesn't have 40 hour a week job she can afford to have all those people measuring everything she eats cooking everything for her watching what she wears grooming her so she looks amazing all the time so it's an unrealistic expectation that we have these images of stars and people and chances are they're really not eating the way that the magazine says they're eating anyway now they're just selling magazines anyway right get thin quick get sexy fast and you know I've accepted the reality in my life that there is no food that I can eat that will make me look like Hugh Jackman as much as I would like that to happen it's just not a reality I will always look like Ferris Bueller for the rest of my accepted rosemary thanks for calling you take care of yourself okay thank you see you later bye talking here with Lea McGrath she is a registered dietician nutritionist so I go we shop it like a healthier supermarket that's just down the road it's convenient and they've got good stuff good produce but I've noticed that every box every package every can everything has these sort of catch words whole-grain unprocessed this is marketing is that what's happening here is this just they understand there's a market for people who if they see the word natural on the box they're tempted to lean that direction yeah I think you know again it's just it's kind of like the fad diet thing every every couple of years we see a new label it's almost like the brand's leave a little bit of real estate on the front of their package because they know that this is the next term out there that's going to attract attention you know you remember when it was all about gluten-free right everything it was all about that kind of wording on a package if it was gluten-free that was good somehow for some reason and then it was non-gmo and then it was like no sugar added so yeah those are marketing terms but the front of the package is sort of like the Wild West for marketing you know they can put all kinds of different things on there to attract your attention they can use really incredible images to attract your attention the boring stuff is the black and white and the nutrition facts panel and the ingredients and that's what tells the real story of what you're actually eating right there's panels on the back are they I mean are they pretty close to reality or do they get some there there's some wiggle room in those nutritional facts charts well there there's I don't know if you want to cope with room there's like rounding things that they can do but they very are supposed to be based on actual data like when you are if you have a success if you made a product that you wanted to sell you would have to send it into a lab and have it analyzed so that you knew the nutrition facts what's going to be going on the panel and then that information is all part becomes all part of that product so you pay to have that analyzed you just don't make up information for for zero you're on the thinking atheist podcast Leah McGrath who's this this is Malachi and from Ohio that was in the chance is commenting about plant-based and I think it's interesting a lot of these uh well for one thing doctors are not educated in nutrition so you can't really rely on doctors to give you the effective you know we're they're gonna give prescribed medication and then dietitian seems I was kind of take this middle of the road this moderation kind of plan work but moderation is so subjective and and the reality is that plant-based diet or lifestyle is the only diet that don't actually remove anything that you need to sustain yourself where every other diet you know like maketo diet you know you're removing complex carbs and you're only eating meat and fat you're pumping your veins full of fat and in creating basically clogging up your arteries and creating ketosis and so anyway so plant base is really you're eating things that are growing out of the ground you're not eating processed foods you know you're creating your own beavers by taking black beans you're boiling them or you know and you're putting them in the in the Vitamix blender and then you're adding some oats to it you're making you put in the oven you're making your own bean burgers that are healthy they're not packed full of these chemicals that are going through this processing plant or all these other additives and then chemical these things that are that are killing us and creating all the essential in our body and I'm not an expert I'm not a doctor not a dietician I'm just I just on I've listened to so much information that fact base based on and these studies and a lot of stuff we've known for decades it's just been suppressed or haven't been part of the mainstream and I just think people just get the information they can make there if they have the truth they can make their own decision it's pretty obvious well I appreciate your comment let me let me let Leah jump in here because she is an expert in the failures your take on what you just heard well you know I'm always like to ask people when they define a diet as plant-based are you talking about a vegan diet or vegetarian diet or how do you define clad space well I'm I follow I don't personally with dr. Michael Greger that he runs on health facts that were again his whole he wrote a book how not to die and his second book is how not to diet and he has a really great guideline as far as a traffic light of yellow green and red food and so the green foods are things like around the ground begin your you're not some eating McDonald's fries you're taking a potato that you bought at the grocery store you're slicing it up and you know your whether or not you're choosing to eat oil or not there's another thing but you know you're slicing up yourself and you're not eating the process like frozen foods and things like that and so we kind of a look at traffic we're yellow foods are or maybe slow moderately or slightly processed foods and red foods are like meat dairy and highly processed foods beacon the reason and he comes he's develop this system based on this evidence-based you know research and medical research and journals that can esteem go through and really what what led me down this path personally is just the fact of history of cancer in my family and I was challenging whether or not I was genetically predisposed and had no other option or if I had a choice and so to me based on all the research that I've done that I have a choice if I change my diet and I avoid things in our food that are promoting cancers and I can increase my chances of not getting this and I don't know if you you guys have talked about this yet but I'm very and and neat you know if they ruin our body you can see most animal product the animal protein that it promotes igf-1 which is human growth hormone and it's a huge cancer promoter and hang on there's none to unpack here alright so I'm trying to string you because there a lot I don't want to think over right you can't eat your way out of a genetic predisposition to cancer can you know you know and you know you can lessen your risks if you have those genes for cancer it doesn't mean if you have the genes for the certain type of cancer doesn't mean you're going to actually end up having the cancer and you can certainly maybe reduce your risk or have that awareness there are certain environmental things but you're not going to be able to eat your way out of environmental exposures you're not to be able to eat your way out of you know I think I think what's important I mean I think it's great to embrace eating more fruits vegetables grains beans nuts seeds I you know I've said that repeatedly I also think we need to acknowledge that many people around the world live long lives and live very healthy lives having a very diverse diet which includes dairy and whether that's milk or that whether it's a fermented dairy like a yogurt cheese product and that people all around the world eat meat products so I think you have to find a diet that makes you feel good and that you can sustain for the long haul and that you you can maintain your health unfortunately true vegan diet does need some sort of supplementation because and the one of the biggest one is vitamin b12 I mean we we see some really serious health consequences when people are on a vegan diet for a long term and are not there are these kind of minor low levels I efficiency may go unrecognized for long periods of time and then they become serious problems so whenever somebody was subscribing to a very strict vegan diet which is kind of what I believe you're describing because I know dr. Greger is a vegan and he advocates for that diet which I would strongly recommend that you make sure you're you're having your blood test every year to check for things like your iron levels your calcium vitamin D b12 to make sure that you aren't going from a situation of having a slight deficiency to a full-blown deficiency appreciate your call my friend thanks for being a part of the show good weight loss thank you come on Lea I mean do you ever just sneak out and get a piece of cheesecake I'm saying did you just go out and you know what give me the extra hot fudge on the sundae do you ever have pizza come on you know me you're human this time of year is that it's the Cadbury egg oh my gosh it's like the one time of year when I see them in the store I'm like oh my gosh it's the Cadbury egg I have a sweet tooth like you said so I have to make sure that I have strategies that I have things like turn around and that every once in a while if I want something sweet I don't beat myself up over having something sweet and you know you balance your life out with exercise and activity as much as you can does it derail your train I've heard people say well you know once you step off the wagon right because I had a piece of peanut butter pie last night it had chocolate on the top of it and a graham cracker crust and I'm like well this I just hose myself like if I kicked in my sugar cravings again you know again I think it really depends on you some people you know over the course of my life I have know people who are that all-or-nothing it's like sugar is too much of a temptation so therefore I have to give up all sugar I can't ever each other and then there's the people who are like you know I can control my sweet tooth I allow myself piece of chocolate a day or I allow myself when I go out to eat I have you know that peanut butter pie with a graham cracker fresh from the chocolate syrup or whatever so I think you can't view those times as I've fallen off the wagon I feel guilty I feel terrible all is lost I might as well resume my own old eating habits and that's really not how you should look at it you should really look at it as you know what I'm gonna really enjoy this and it sounds like you did and you didn't eat the whole pie so there's that I think I think you just I you know I know that your caller Malik I was sort of like I you know dieticians and mod everything in moderation yeah well I think that's probably the more realistic way to look at things anyway how do we protect ourselves from somebody who's maybe throwing some credentials at us but maybe selling whoa is there like a filter that we could use that you would recommend you know I think it kind of comes back to something you said earlier in the show when you ask the caller you know why are you talking about this specific diet what's your interest in it are you selling it so I think that that's always a big red flag for me if somebody is trying to sell their their philosophy their diet as better than anything anybody else is doing that's a big red flag for me look at somebody's credentials what is their training what is their experience are they in it for themselves are they really in it to provide science-based information you know or are they in it to make a quick buck and get more advertisers are they really in it to help people and I know a lot of people these days seem to have some distrust of the government but you know you pay for four entities like the FDA USDA CDC so these are people that don't have a vested interest in selling you a book or selling you a diet plan that's where I would start to try and get some science-based information is your name Gwyneth Paltrow or Vani Hari that's probably a good place to start follow the GUP website and you mentioned food babe do you does this go into a closet and just bang your head against the sheetrock over that stuff or what well you know I think it makes me it makes me sad when I hear people who you know they spend a lot of money on something because you know some sort of quick fix or you know some sort of magical T or you know they said oh you know dr. oz this I think that you know a lot of us are looking for the quick fix and the cure and you know like you're one caller we're frustrated because we've tried different things and they haven't worked and we're we're looking for that magic bullet we're looking for that solution and so you can't really blame people for kind of grasping at those types of advertisements and those types of individuals but I think in the long run it just leads you down the path of frustration and an expensive waste of money Leah McGrath you are amazing thanks for educating us Forbes helping to route us in some evidence-based information and good lifestyle type stuff and I wish you all the best in your endeavors I will include the link to your Twitter in the description box so that anybody who wants to go and follow you and your work can certainly do so it's been an honor and a pleasure thanks again thank follow the thinking atheist on Facebook and Twitter for a complete archive of podcasts and video products like mugs and t-shirts featuring the thinking atheist logo links to atheist pages and resources and details on upcoming free thought events and conventions log on to our website the thinking atheist com .
Video Description:
We're directing our rational brains toward the subject of health and nutrition...with special guest and Licensed Dietitian Nutritionist Leah McGrath. (@InglesDietitian)
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