Thursday, January 13, 2011

New Year...New Start

Ok, so I'm on a Whole 30 challenge for the New Year~ and I need to start thinking of creative ways to cook again. I found this wonderful frittata recipe from Everyday Paleo. She has amazing recipes on her blog, from pizza to chicken and all that goes in between! I thought this would be a great thing to make the night before and have breakfast all ready for the morning! And it's a cinch to clean up.

Egg Cupcakes

10 -12 eggs whisked well

1 green onion

2 zucchini

3 big handfuls of spinach

1/2 a jar of roasted red and yellow peppers

6-8 slices of COOKED bacon

sea salt and black pepper to taste

Preheat oven to 350 and grease with olive oil two muffin pans. Whisk all your eggs in a big bowl. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…). Add this mixture to your eggs. Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes). Bake for 20-25 minutes or until the eggs are set in the middle. These are great to take on the go and I like mine with some sliced avocado and green salsa.


Monday, October 11, 2010

Coconut Mayonnaise

So, I've been looking for a replacement for my mayo in tuna, or for chicken salad. And I found one! And, best of all, it's using coconut butter. So healthy and so good. :)


Coconut Mayonnaise

1 egg
1 Tbsp apple cider vinegar
½ Tbsp prepared mustard
¼ tsp paprika
¼ tsp salt
1¼ C melted coconut oil

Blend the first 5 ingredients plus ¼ C of the coconut oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream.

Each Tbsp of the mayo will have about ½ Tbsp coconut oil. If you have been using coconut oil, you will know that this will harden in the fridge; just let it sit at room temperature half an hour or so to soften. Use within several days. The texture is best when freshly made.

Makes 1½ cups

Sunday, October 3, 2010

Fall Time...time for some VIT D3!

I am already taking fish oil and a probiotic, but some current research suggests upping your vitamin D intake in the non-sunny months. And, here in Oregon, that's pretty much Fall to Spring. Here is a great article with lots of helpful info in case you are interested in starting.

Info from

Vitamin D: New Evidence for This Vitamin’s Importance in Health

Vitamin D was discovered in the 1900’s, during the industrial revolution when Rickets, a condition causing weakened bones and bowed legs in children, was found to be due to a deficiency of vitamin D. In fact, “vitamin” D is both a vitamin and a hormone, there are two ways that humans obtain it. The first way is through exposure of the skin to ultraviolet light (sunshine), which allows the skin to produce vitamin D3 , also called cholecalciferol. Cholecalciferol is then converted by the liver and then by the kidneys to the active form of the vitamin D, which has the health promoting and hormonal benefits. Many factors can inhibit production of vitamin D from sunlight exposure including living in higher latitudes where less sunlight reaches the Earth’s surface, especially in the winter months. Of course, as concerns for skin cancer have risen so has the usage of sunscreen. 10,000-25,000 IU of Vitamin D can be produced daily with full body exposure to sunlight. However almost all of the UVB rays are blocked by SPF 8 or higher sunscreen, and this prevents adequate production of Vitamin D on the skin.

Dr. Jonathan Wright, MD suggests that patients should get a bit of sunscreen-free sunlight exposure daily, stopping when a slight pinkness is noted on the skin. I agree with this advice in general, but obviously, sun-exposure may be ill-advised for patients with previous skin cancers, and is not possible in certain climates or at certain times of the year. Seattle is a city that clearly presents disadvantages to its residents for vitamin D production during our cloudy, shorter winter days!

The second way to obtain vitamin D is orally, through diet or supplementation. Unfortunately, vitamin D is rather difficult to obtain from foods. Dairy and cod liver oil are two good sources, but even these foods would have to be consumed in very large amounts in order to get adequate vitamin D orally.

Many patients and doctors have been trained to fear vitamin D as potentially toxic. The Food and Nutrition Board previously defined the Upper Limit for safe intake of vitamin D at 2,000 IU per day. While it is true that vitamin D has potential for overdose, researchers are now presenting evidence that it is actually required and safe at dosages of 4,000-5,000 IU per day for adults. Dosage of 100,000 IU daily for several months in adults and 40,000 IU daily in infants for 1-4 months are likely to be toxicity inducing. You may be susceptible to toxicity at lower dosages if you have excess blood calcium levels, hyperparathyroidism, hyperthyroidism, granulomatous diseases such as sarcoidosis, Crohn’s disease and tuberculosis, certain cancers, or if you are taking certain drugs that make you more sensitive to vitamin D. The symptoms of vitamin D toxicity are loss of appetite, nausea or vomiting, feeling nervous or weak, itching, excessive thirst, increased urination, and elevated blood calcium levels. However, if you are supplementing with vitamin D, you probably can avoid toxicity by having your doctor regularly monitor your blood calcium and vitamin D levels. The best blood test for vitamin D is called serum 25-OH-vitamin D. This can be done on a weekly to monthly basis depending on your individual health and on the dosage of vitamin D that you are taking.

The many health benefits and preventive health advantages of vitamin D supplementation outweighs the potential for toxicity. Also, there is ample evidence that vitamin D deficiency is more widespread than was previously thought. Let’s take a look at some of the research:

Hypertension and Heart Disease

High blood pressure and heart attacks are more common in winter months and in locations farther away from the equator (conditions where sunlight is less ample). People with higher blood levels of vitamin D had naturally lower blood pressures. Vitamin D is known to lower a blood pressure raising substance in the body called angiotensin II. If your blood 25-OH-vitamin D levels is lower than 34 ng/ml your risk of heart attack is doubled, compared to people whose levels are above 34.


Low sunlight exposure and low vitamin D status is associated with increase risk of dying of numerous cancers including breast, ovarian, uterine, prostate, stomach, bladder, and lung cancers and non-Hodgkin’s lymphoma. The researcher who made this connection suggested that 23,000 American lives could be saved yearly by adequate sunlight exposure and/or vitamin D supplementation.


Studies showed knee and hip arthritis worsened faster in patients with 25-OH-vitamin D levels below 30 ng/ml.


Studies showed vitamin D supplementation is equally or more successful in treating Seasonal Affective Disorder compared with use of a lightbox.

Pain: Migraines and Musculoskeletal pain

Women with migraines who test as deficient in vitamin D often have improvement in their migraines if they begin taking vitamin D and calcium daily.

Several studies showed that patients with persistent muscloskeletal pain and low back pain had vitamin D deficiency and their pain improved when they took vitamin D supplements.

Polycystic Ovary Syndrome and Infertility

Calcium and Vitamin D supplementation helped all the patients with PCOS and infertility after vitamin D deficiency in one small study.

Multiple Sclerosis

It has long been noted that this autoimmune condition occurs more often at temperate zones, where there is less sunlight exposure. One study showed that calcium, magnesium and vitamin D supplementation helped reduce exacerbations in MS patients. Some researchers and clinicians wonder if supplementation with vitamin D could prevent MS in people living in temperate zones.

Other conditions

Diabetes, insulin resistance, epilepsy, Graves disease, ankylosing spondylitis, systemic lupus erythematosis, obesity, and rheumatoid arthritis are some other conditions that have been associated with deficiency of vitamin D and/or improvement with vitamin D supplements.

Should you take Vitamin D?

Some readers may be wondering whether they might benefit from supplementation with vitamin D and if so, how much they should take. The following are some supplementation recommendations.

  • If possible, see your doctor to have your 25-OH-vitamin D levels checked in your blood. This test is considered more accurate than the 1, 25-OH-vitamin D testing. It has been proposed by some experts that the “optimal range” on this blood test should be 40-65 ng/ml. This range is higher than the “normal range” offered by the labs as a reference, but keep in mind that the labs do not necessarily weed out vitamin D deficient people it used to establish the so-called normal reference ranges. If your doctor does not run this test, consider finding an Naturopathic physician or Medical Doctor who is familiar with the new research on vitamin D.
  • If your levels are lower than the optimal range, you may benefit from taking vitamin D. Your dosage should depend on your blood level of vitamin D, the amount of sunlight you are exposed to daily and your body size. I have typically recommended dosages of 1,200-4,000 IU for adults. Some experts recommend between 4,000-10,000 IU per day. It may be sufficient to take vitamin D from the late fall through spring and discontinue it in the summer if you allow for 15 minutes of sunshine exposure daily in the summer. If you are taking vitamin D for a specific health complaint, you should know that it may take 3-4 months for your 25-OH-vitamin D levels to plateau, and it is recommended that you continue the vitamin D supplement for 5-9 months to allow for symptom improvement. Please do not supplement with vitamin D if you have excess blood calcium levels, hyperparathyroidism, hyperthyroidism, granulomatous diseases such as sarcoidosis, Crohn’s disease and tuberculosis, certain cancers, or if you are taking drugs that make you more sensitive to vitamin D. Please consult your doctor regarding whether you can or should take vitamin D under your doctor’s supervision.
  • Return to your doctor to have your calcium and 25-OH-vitamin D levels checked weekly at first, then monthly during supplementation to assure that you do not overdose. If you experience symptoms of over-dose such as loss of appetite, nausea, vomiting, excessive thirst and urination, itching, nervousness, or elevated blood calcium levels.
  • Make sure that you use only a high quality vitamin D3 supplement and not vitamin D2. Vitamin D2, often used also in vitamin D fortified foods, does not raise blood levels of 25-OH-vitamin D effectively and has more potential for adverse effects compared with vitamin D3. I recommend and carry in my office emulsified liquid vitamin D drops called Bio-D-Mulsion by Biotics Research Corp. It is easy to take, inexpensive, and the taste is palatable. Vitamin D is a fat-soluble nutrient, and the micro-emulsification of the liquid vitamin D improves absorption.

Monday, August 16, 2010

Kale Chips

Here's a recipe for something crunchy...kale! So choc full of awesome vits that only dark leafy greens can give you! Especially if you are going Paleo, the calcium your body absorbs from dark leafy greens is important. Kale is one of the best!!
  • 1 bunch bunch kale (washed and dried)
  • 2 Tbs. olive oil
  • 2 Tbs. lemon juice
  • 1/4 tsp. sea salt

1. Preheat oven to 350°F

2. Chop kale into 1/2-inch pieces.

3. Place in a large bowl.

4. With hands, massage oil, lemon juice, and salt into kale.

5. Place on parchment-lined baking sheet.

6. Bake at 350° for 10 to 15 minutes until dark green and crispy.

7. Cool and serve.

Wednesday, July 7, 2010

Coconut Butter Bars

Ok, so I cheated yesterday. Bad. Felt bad, regretted it, and now I'm back on track. When my 2 weeks are over, I am vowing to be more paleo with my cheats. So, I found this recipe, using one of my fave things: coconut butter!

*Coconut Butter Bars

1/2 Cup pecans
6 pitted dates
1 Tablespoon cocoa powder
2 Tablespoons coconut butter
2 Tablespoons unsweetened shredded coconut

Put it all in your food processor. Shape into bars and coat with more coconut. It only makes 7 - U may want to scale it up!

*Thanks Steve!

Monday, June 21, 2010

More Crackers and the Whole 30

Here is another almond cracker recipe. I love to eat these with some tuna or egg salad. Makes a delish snack. I am on vacation this week, and for some reason it becomes more difficult to stay paleo when I'm out of my environment! So, just jumped back into it this morning, and committing to the Whole 30!!

1 ¾ cups blanched almond flour
½ teaspoon celtic sea salt
2 tablespoons fresh rosemary, finely chopped
1 tablespoon olive oil
1 egg

In a large bowl, combine almond flour, salt and rosemary
In a medium bowl, whisk together olive oil and egg
Stir wet ingredients into almond flour mixture until thoroughly combined
Roll the dough into a ball and press between 2 sheets of parchment paper to ⅛ inch thickness
Remove top piece of parchment paper
Transfer the bottom piece with rolled out dough onto baking sheet
Cut dough into 2-inch squares with a knife or pizza cutter
Bake at 350° for 12-15 minutes, until lightly golden
Let crackers cool on baking sheet for 30 minutes, then serve
Yield 24 crackers

*Recipe from Elana's Pantry. (She makes awesome almond everything!!)

Tuesday, June 8, 2010

Paleo Pumpkin Pancakes

I bought a can of pumpkin today, and had to find something to do with it. So, I'm going to make these yummy pancakes with it!! Beware, if you are attempting to Paleo-Zone, which I am trying to do during the's a LOT of fat blocks and it's 2- 5 block meals. (Thanks Steve for the recipe and block info!) He recommends going on a nice long run, lifting something heavy a whole bunch of times, or a long hike and don't worry about it. :) So, use this recipe when you plan on that.

Pumpkin Paleo Pancakes - (2)5 block meals (approx 35 gm P, 45 gm C, 45 gm F /person)

2 eggs
1/2 cup canned pumpkin
1/2 cup almond butter
1/2 tsp cinnamon
1/4 tsp vanilla
1/4 tsp nutmeg

Mix it all up to get rid of the clumps, preheat a pan or griddle and spread a little coconut oil on the pan. Fry up those babies and enjoy! Recipe should make 2 pancakes.