Category Archives: Dip
I grew up eating black beans and brown rice at least once a week and I was taught this was the height of health food. People in my immediate family believed that authors like John Robbins and Jane Brody were the pinnacle of nutritional know how. I ate a ton of beans all my life thinking they were full of protein and vitamins but then I learned the connection between my autoimmune disease, gut irritation and beans. I had a great nutritionist in 2009 who followed traditional food principles and she told me to make my diet mostly humane meat, wild fish and organic veggies. My health and appetite control have improved greatly since I removed beans from my meals. I really do not miss them because now I have plenty of healthy fats and pastured meats in my diet, which taste a lot better than bland beans.
|Do beans improve your health?|
1. Before the agricultural revolution 10,000 years ago people had no beans or grains in their diets. Adding pulses and cereals have lead to people having more cavities, lowered bone density and shorter stature. It takes between 40,000-100,000 years for humans genes to adapt to a major change in the type of food we eat. We have not yet adapted to our diets shifting from mostly meat to predominantly agricultural products.
2. Ancient Hunter-Gathers who did not eat beans had triple the intake of Vitamin C, Vitamin E, Magnesium, Fiber, Potassium, Calcium, and Zinc compared with modern day Americans.
3. Historically hundreds of generations of native cultures have never followed a vegetarian diets by choice.
4. Complex carbohydrates like beans are made up of 60% starch which must break down into sugar to be absorbed by the body. Our modern diets are higher in carbohydrates than any other period in human history. Carbohydrates in beans can be appetite stimulants causing us to overeat.
5. Phytic acid found in legumes (and grains) can block mineral absorption which contributes to Osteoporosis. Also a diet high in beans and grains is linked with malnutrition, degenerative disease, birth defects, and iron deficiency anemia becasue of the phytic acid.
7. Phytic acid also inhibits three enzymes that we need to digest our food, including trypsin and pepsin for the breakdown of proteins and amylase for the digestion of starch into sugar. Without adequate protein absorption detoxification and muscle growth will be impaired.
7. Beans are seeds of plants important for their germination and survival. Beans contain lectins which can cause considerable intestinal upset and inflammation to those who eat the seeds because the plant is trying to protect it self from being ingested.
8. Metabolism can be reduced by a diet high in phytates from beans and grains because the body tries to use as little minerals as possible. The body turns down it’s ability to grow, reproduce and maintain because it is preparing to be starved of minerals from a nutrient deficient diet. High phytate diets can especially affect young children who need lots of minerals for growing bones and teeth.
Some of the hard to digest lectins and phytates can be reduced when beans are soaked and sprouted for several days but I find that most people do not want to take the time to properly prepare legumes. Nuts and seeds can also have lectins and phytates so it is better to soak them over night and limit consumption. Also since most people I come across are looking to lose weight eating a food that is mostly starch seems counter productive to slimming down. People always ask me about easy snack and party foods to make. I love this mediteranean dip because it is so tasty and full of nutrition. I made this great Baba Ganoush recipe for my birthday party recently and it is sure to satisfy any bean craving.
|This Baba Ganoush will help you forget about Hummus|
2. Gedgaudas, N. (2011). Primal body, primal mind. Rochester: Healing Arts Press.
3. Wolf, Robb. (2010). The Paleo Solution. Auberry, CA:Victory Belt Publishing.
1/4 cup and 1Tbsp grass fed butter
1 lb organic and pastured duck liver
2 shallots sliced
4 cloves sliced garlic
2 tsp thyme
1 tsp crushed bay leaves
1 Tbsp dried rosemary
2 tsp dry mustard powder
2 Tbsp organic raw apple cider vinegar
Sea salt to taste
Fresh ground pepper to taste
Fresh parsley for garnish
Fresh raw veggies for dipping
Saute the shallots, garlic, salt and pepper in one tbsp of fat for 3- 5 minutes on medium. Then add the duck liver (make sure to drain off any liquid). Saute 5- 7 more minutes, then add herbs/spices and vinegar. Let the vinegar cook off. Add to the food processor. Immediately add the fat slowly in chunks. You need the heat from the livers to melt the fat. Pulse the food processor several times until the desired consistency is reached. Add to glass storage container and chill for two hours. Sometimes I eat this warm because I can’t wait. It is up to you. If you can not eat dairy just substitute the butter for pastured poultry fat or bacon fat. I serve it with endive leaves, carrots, red pepper slices, or cucumber rounds. Top pate with parsley or chives and serve. For a great chicken liver recipe check Balanced Bites here.
1. Gedgaudas, N. (2011). Primal body, primal mind. Rochester: Healing Arts Press.
2. Murray, Micheal. Dr. (2005). Healing Foods. New York: Atria Books.
As a person who used to be 238 pounds just ten years ago, I know what it like to feel anxious at social events. At parties I used to drink and eat non-stop to so I would not feel awkward. I felt so self conscious about my own body it was hard to talk to people. Over the years I have learned some healthy habits that I can share with you. These tips have saved me from returning to the plus size clothing section.
It seems like every day there is a celebration, whether it is at work, at school or holidays. We constantly have something to celebrate with a cake, a big meal, or loads of alcohol, which can seem like a never ending nightmare if you are trying to lose weight. But with some planning, every celebration can be navigated with ease. These tips are for lifelong restorative eating that will keep us feeling good about ourselves.
1. Bring your own veggie tray with organic, seasonal, sliced colorful vegetables. This will please everyone at the party; the host, the guests, and most importantly you. This crutch helps because celebrations are anxiety producing, and we want eat more because we are nervous. Having a filling vegetable tray can give you something to do with your hands besides drink or eat junk. The key is having a nutritious homemade dip that is filled with nutrients, not inflammatory oils such as soybean corn and canola oil. See my quick easy veggie dip below.
2. Make yourself a bubble water such as seltzer or San Pellegrino, and add a lime or some mint. No one will know you’re not drinking a gin and tonic. You can have a virgin Bloody Mary if that is your speed. You can also stash some stevia packets in your purse and throw it into some herbal tea, cold or hot, which is ideal to keep you from going for that sugary soda or a poison filled diet drink. Another tip is to make your own lemonade with lemon or limes and stevia. This refreshing drink will keep you hydrated so you won’t feel the need to reach for sugary daiquiris or margaritas. If you do decide to drink, know that alcohol causes blood sugar highs and lows so that shortly after you drink a drink you will be prowling for some chips, bread, or cookies. This is not about will power; it is about chemistry. You can not overcome it. Alcohol is the HOV lane to pig-out town. That being said, some alcoholic choices will have less impact than others. Choose wine which has 5 carbs per glass over more sweet drinks. If you want hard liquor then beware of mixers which contain tons of sugar. Choose lemons, limes or oranges to squeeze into your drink. A splash of juice may be okay if it is just a couple of tablespoons.
3. When at a party, make a plate and sit down and eat it like you would at home. Chew each bite slowly (20-30 times) and carefully and then be done. This way your brain will know you ate a meal. Then avoid going back or hovering around the table. If you do have to eat more, go for the veggie tray you made and you will not wake up with regret the next day.
4. Stick with protein first so you can be full and focused to ward off other temptations. Every party has something you can eat; at Thanksgiving it is turkey, Christmas it is ham, enjoy that BBQ on the Fourth of July, and at weddings they have roast beef and shrimp cocktail. I have rarely been to a party where I could not lock eyes on some deviled eggs awaiting destruction.
5. Go for healthy fats like salmon, avocados, unsweetened nuts, cheeses, pate, salami and olives. Foods like these will round out your meal and keep you satisfied for hours. These foods feed your brain and nervous system. A leading cause of depression is a lack of essential fat in the diet.
6. Now time for dessert. You will be feeling so in control because you ate a primal meal you won’t even budge when the food pushers and enablers start in on you. Cake, pies and cookies will have lost their unrelenting power. You will be able to sip on a decaf coffee with coconut milk. You can have some berries with raw cream if you like or just wait it out with a deep breath. It has been thoroughly tested by yours truly that desert never lasts more than fifteen minutes. Now you can go home happy and sleep soundly, indigestion free. If you need a treat, stash some 80% dark chocolate bar in your purse to get through the tough times!
Guilt Free Party Dip:
2 cups of artichoke hearts
1 clove peeled garlic
1/2 red onion
handful of cilantro
1 large avocado
1 large lemon squeezed
2 tbsp ground golden flax
Put all ingredients into a food processor and pulse until blended. Serve with your favorite veggies for a crowd pleaser every time.
This is great recipe if you are on the 21 Day Sugar Detox!
The 21 Day Sugar Detox can help you lose weight and get rid of cravings. Start feeling better today!