CRISPY PALEO DUCK MAGRET RECIPE

CRISPY PALEO DUCK MAGRET RECIPE

 

This is my step-by-step, 3-ingredient recipe for Crispy Paleo Duck Magret.

 


 
I’ll tell you all about “magret” (a French duck breast that you ought to know!) but before I do that, let’s get real. You see…
 
I’m sick and tired of hard-to-follow recipes with an endless list of ingredients. Even though I am a classically trained French chef, I have a family to feed every night and here is what I’m NOT going to do:
 

  • Spend 1 hour at the grocery store.
  • Worry about whether or not I can find all the ingredients in a given recipe.
  • Spend more than 30 minutes in the kitchen.
  • Spend more than 10 minutes cleaning up.

 
And this my friends is why most of my recipes have less than 6 ingredients. And this Crispy Paleo Duck Magret has… wait for it… 3 ingredients. Duck breast (or magret), red cabbage, and watercress (or any kind of greens). I’m not counting salt, pepper and extra-virgin olive, which I’m sure you already have in your kitchen.
 

A PALEO RECIPE WITH 3 INGREDIENTS

 
Yes it’s true. Duck, red cabbage, and watercress.
 


 

WHAT IS DUCK MAGRET ANYWAY?

 
Duck magret is duck breast. Pure and simple. However, look at the photos below and notice how meaty and red meat red it is. A “normal” duck breast is much, much paler than this. This duck meat looks more like a steak.
 


 
This is because this duck breast comes from a different breed of duck, called “Moulard”. Moulard ducks are very popular in France and they are raised with a special, wholesome diet which contributes to an awesome meat texture and taste.
 
And boy, does this taste good. One of the things that taste good is that duck magret has extra fat – the good kind of fat; actually mostly mono-unsaturated fat like olive oil, which actually has been known to fuel one of the healthiest populations in the world… the people of SouthWest France. More on the fat later…
 

WHERE DO YOU GET DUCK MAGRET

 
Glad you asked. There is this online retailer called Dartagnan. Order today before noon and you’ll get your magret tomorrow morning at your door. It’s that simple.
 
I know the owner very well, chef Ariane Daguin, a native of France like me and a lover of fine foods, also like me.
 
Dartagnan sells duck magret and also has an interesting Paleo-friendly collection of specialty meats.
 


 

DUCK MAGRET : THE OTHER RED MEAT

 
I mentioned earlier that this duck breast/magret has a different texture, color and taste. It feels, look, and taste more like a steak. So in this recipe, believe it or not, we’ll flash sear the meat (with a delicious crispy skin!) and I encourage you to leave the meat medium-rare to medium. The French actually barely cook it and leave it extra rare.
 
If you take a look at the photo of me in our kitchen (I work for, cook for, and am married to Dr. Carissa, it really looks like I’m holding a steak, and not a duck breast. I mean, this is bright red and huuuuuge; normal duck breasts are usually much smaller.
 


 

STEP-BY-STEP PALEO DUCK MAGRET RECIPE

 
So follow me closely as I walk you through this 3-ingredient recipe! 🙄 😂 The 3 ingredients are duck magret, red cabbage, and watercress.
 
The first thing I’m going to do is unwrap the Dartagnan duck magrets and use a sharp knife to slice into the thick layer of fat. In such a way that I criss-cross the fat as shown below. This is important because first, it will help melt the delicious fat (you will keep the extra rendered fat like you do with bacon, at least if you are a legit Paleo enthusiast like Dr. Carissa and myself). Second, that thick layer of fat is like an insulator if you will. You can sear that fat all you want, the heat won’t penetrate deep enough to reach the meat. And you want it to reach the meat.
 


 
I’m also going to salt and pepper them profusely. Both side. Fat side and meat side. Don’t be afraid. Beginner cooks often underseason meat. Don’t underseason meat.
 

 
Now it’s time to have fun with magret. You see, searing (pan-frying, if you will!) duck magret is one of the most fun things you will ever do in cooking.
 
Here is why…
 

SEARING THE DUCK MAGRET

 
First, I recommend searing in a cast-iron skillet. Cast iron is just the best pan to sear stuff in. Heat repartition is great with cast iron. No cold spot. A ‘deep’ sear. It’s fantastic. Every Paleo enthusiast should own one. Plus, it’s a cheap pan to own and you can keep it forever.
 
Now listen to me…
 
To sear meat, you need a hot pan. Medium high heat and wait for the skillet to be super hot. You don’t want it to be smoking hot, but you want to make sure as you place the duck (fat side down) you get a “pppsssssshhhhhh” noise. Otherwise it’s not searing and the meat is going to boil and not sear. You won’t have a crispy skin. You want a crispy skin.
 
As you can see in the photo above, you place the duck (fat side down) in the cast iron skillet, and you wait without moving the duck around, until you get a golden brown crust underneath. That’s probably going to happen in 3 to 5 minutes if your skillet is hot and your heat powerful. More if not.
 
Once the fat is golden brown and crispy (and delicious!) it’s time to flip the magret. Now the duck is meat side down and you’ll wait about 3 to 5 minutes for that side to sear to a golden brown crust.
 


 

CONTROLLING THE HEAT TO A GOLDEN BROWN CRUST

 
The most important here is to control the heat. Medium high I said, but ever stove, every pan, every cook is different. Cook with your senses. Look, smell, and taste. Once you have that coveted golden brown crust, it’s time to flip the duck. Be attentive.
 


 
If you are attentive, chances are you will get the most beautiful result. Look at the photo below. Who can resist this?
 
This is a beautiful duck magret from Dartagnan that has been seared to perfection. The perfect Golden Brown Crust.
 

 

THE PERFECT TEMPERATURE TO COOK DUCK MAGRET

 
As discussed the French like it rare. But I recommend medium-rare to medium. Cooking the duck about 5 minutes on each side at a medium-high heat will give you a perfect medium-rare to medium.
 

BONUS: here is the secret!… Rest the meat half the time that it has cooked!

 
Once the duck breast is seared 5 minutes on each side, you should NOT slice it or serve it. No, no, no…
 
You MUST rest the duck half the time that it has cooked. In this case, if you cooked your duck 5 minutes on each side (that’s 10 minutes), then you should rest it at least 5 minutes. Or more. Just set it on a cutting board, maybe cover it with aluminum foil, and wait.
 
That’s what I’m doing in this photo. I’m just waiting for the duck to rest. You know why?.. Because that way, the meat gets a chance to rehydrate (the violent heat from searing pushes the moisture inside the meat at the center, and dries out the rest) from the inside out. When you rest, the juices at the center slowly move from the center to the entirety of the meat.
 
This is the difference between a dry steak (or duck) and a moist steak. Everybody wants a moist steak. Nobody ever wishes they get a dry steak.
 


 

SAUTEED RED CABBAGE (YES, IT’S DELICIOUS!)

 
Now of course while the meat rests, I’m going to get moving. This is time to saute’ the red cabbage. For that, I empty half of the duck fat into a bowl for later use. Rendered duck fat is much better and much healthier than bacon fat. Keep the fat.
 


 
Then I keep the skillet on medium high with half of the fat. Once it’s nice and hot, I saute’ the red cabbage. Just the duck fat, salt and pepper, and the red cabbage is going to change in taste and become so delicious.
 
You see, sautéed red cabbage is popular in some game recipes in France. It goes perfect with seared duck magret and this Paleo Duck Magret Recipe.
 
Note that you don’t need to cook the cabbage more than a few minutes. Just give it a few turns in the hot skillet and it’s ready.
 

 
Back to the cutting board area…
 
It’s time to take care of the last ingredient: watercress.
 
All I have to do is to make a simple vinaigrette (takes 30 seconds) and toss the watercress in it. I told ya I like simple!
 

 

SLICING THE DUCK MAGRET

 
You would have noticed that the magret is still resting on my cutting board. That’s important. Rest the duck.
 
Sauteeing the red cabbage, making my salad dressing, and tossing the watercress in it probably took me 8 to 10 minutes. Perfect resting time and now it’s time to slice the duck magret from Dartagnan.com.
 
So just take a sharp knife and slice the rested duck magret like in the photo. Notice how this is a perfect medium-rare. Also notice how the meat really is red and looks like steak. This could almost be mistaken for a medium rare New-York Strip Loin, except of course for the delicious golden brown crispy duck skin! Which is absolutely delicious!
 


 

PLATING THIS PALEO DUCK MAGRET RECIPE

 
This recipe is complete. Time to plate. I put a mound of red cabbage, top it with a few slices (a duck magret typically serves 1 hungry person or 2 persons).
 


 
This was the step-by-step Paleo Duck Magret Recipe with Sauteed Red Cabbage and Watercress. A 3-ingredient, 30-minute recipe that is easy to make and perfect for Paleo enthusiasts. Especially if you’re trying to lose weight.
 
The recipe card is below.
 
So remember… Make sure you comment underneath to tell Dr. Carissa and I how you like this, or if you have any questions.
 
The Duck Magret is from Dartagnan and we could not recommend that company more. Really awesome Paleo products, recipes, and specialty meats.
 
 

 

5 from 1 vote
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Crispy Paleo Duck Magret Yum

This is my step-by-step, 3-ingredient recipe for Crispy Paleo Duck Magret. 

Ingredients
  • duck breast
  • red cabbage
  • watercress (or any kind of greens)
Instructions
  1. Unwrap the Dartagnan duck magrets and use a sharp knife to slice into the thick layer of fat.

  2. Salt and pepper them profusely. Both side. Fat side and meat side.

  3. Sear the duck magret in a medium-high heat (wait for the skillet to be super hot). 5 minutes on each side.

  4. Rest the duck half the time that it has cooked.

  5. While the meat rests, saute’ the red cabbage on medium high with half of the duck fat, add salt and pepper.

  6. Make a simple vinaigrette and toss the watercress in it.

  7. Slice the rested duck magret and put it in a mound of red cabbage, then serve.

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LET’S TALK ABOUT SEX: HOW HORMONES AFFECT YOUR SEX LIFE

LET’S TALK ABOUT SEX: HOW HORMONES AFFECT YOUR SEX LIFE

If you would rather be doing laundry than having sex, then you should probably read this.

 

Do you ever find yourself saying this? “I’ve lost my mojo. All I want to do in my free time is nap or watch TV. Sex is the last thing on my mind lately.”

 

I hear it all the time and not only from women going through menopause. I have plenty of women who dragged themselves through my clinic doors in their thirties and forties, desperate to feel the zest of bedroom life again. They felt drained, moody, dry, and felt guilty for the disinterest they had in their sexual partners who couldn’t seem to keep their hands off them at the very moment they preferred rolling over and falling asleep.

 

Making love, getting lucky, mating, getting it on, making whoopee, or whatever you want to call it, is important for physical and mental health and when nothing is happening and you can’t blame it on a newborn baby sucking the life out of you and don’t know why you’ve suddenly or gradually lost interest in sex, it’s time to search for the root cause. The root cause is very often hormones.

 

Most people know the basics of hormones and sex (men + testosterone = sex drive, women + estrogen = sex drive), but they don’t know the multiple combinations of hormonal imbalances that cause libido to head south.

 

 

These are the main hormonal imbalances that I see in people who have lost their mojo:

 

1. Cortisol (AKA the Stress Hormone)

 

This is the hormone responsible for perking you up in the morning and is your body’s natural alert system. Whether cortisol levels are too low, too high, or rise but then crash, this is probably the most common hormone imbalance that can wreak havoc on your sex life. This is very common for women in their 30’s who are going full-speed at work and/or motherhood. Combine a full-time job with young children and you have a perfect recipe for an adrenal collapse (your adrenal glands are responsible for pumping out cortisol). Imagine a car going full speed. This is a lot like your adrenal glands when you’re stressed. The engine is working hard, pumping out all that cortisol to keep you going. Eventually, the engine burns out. You’re exhausted. Your overdrive results in no (sex) drive.

 

 

Signs of Cortisol Imbalance (Low or High):

  • Feeling “wired but tired”
  • Cravings for sugar or carbs
  • Problems falling or staying asleep
  • Feeling overwhelmed or anxious
  • Feeling tired all the time
  • Weight gain, often around the middle
  • Mood swings

 

How to Balance Cortisol Naturally:

  • Cut the caffeine. I know that sounds hard when you’re tired, but you need to give your adrenal glands a break, since caffeine causes them to be stressed. If you drink coffee regularly throughout the day, wean yourself off so you don’t end up with headaches.
  • Get more sleep. Try to fall asleep before 10pm so your body can follow a normal circadian rhythm. Don’t be afraid to sleep like a bear. Your body needs it.
  • Manage stress. I know, I know. You’re probably tired of hearing that. But seriously, indulge in meditation classes or some other stress reduction technique.

 

Take an adaptogen such as ashwagandha. Research has found that taking 300mg of ashwagandha for 8 weeks resulted in more sexual arousal, lubrication, orgasm, and satisfaction than placebo.1

 

2. Estrogen

 

This is one of your main female sex hormones responsible for making you womanly and sexy, but when levels are either too low or even too high, you’d rather trade in the thong for a pair of granny panties and a night of Netflix on the couch with your dog.

 


 

Signs of Estrogen Imbalance (Low or High):

  • Mood swings or PMS
  • Tender breasts or fibrocystic breasts
  • Bloating
  • Weight gain, often around the middle
  • Vaginal dryness
  • Heavy, very light, or irregular periods
  • Migraines

 

How to Balance Estrogen Naturally:

  • Flush excess estrogen with fiber. If low estrogen is the problem, don’t worry. Eating lots of fiber can help the body get rid of excess estrogen through digestion but it won’t deplete your levels further if it’s low.
  • Have some maca. It’s an herb that has been scientifically proven to help balance hormones and have a natural anti-depressant effect.2
  • Toss your plastic Tupperware in the trash. Never reheat food in plastic because it contains chemicals that leak into your food and disrupt your hormones. Buy glass food storage containers instead.
  • Take these: a multivitamin, fish oil, additional vitamin D and a vitamin B complex, probiotic, and an antioxidant (vitamin E, resveratrol).

 

3. Thyroid

 

Your thyroid gland is your metabolism powerhouse, which pumps out thyroid hormone to every cell in your body, which depends on it for direction on how fast or slow it should function (and eat up calories). With an underactive thyroid gland, you can experience all kinds of problems and not just weight gain. You’ll feel flat in all areas of life, including sex.

 

Signs of Thyroid Imbalance (Low):

  • Feeling tired, especially in the morning
  • Dry skin and hair that is falling out or thinning (including eyelashes and eyebrows)
  • Constipation
  • Weight gain
  • Cold hands and feet or get cold easily
  • Headaches
  • Mild depression

 


 

How to Balance Thyroid Naturally:

  • Eat more healthy fats and take a fish oil supplement.
  • Cut down on sugar.
  • Make sure you are getting enough iodine in your diet since your thyroid gland relies on this to produce hormones.

 

4. Testosterone

 

Men aren’t the only ones losing testosterone. Age and taking birth control pills are the two common culprits for low testosterone levels in women. This makes things dry downstairs if you know what I mean, and causes a low sex drive as well. Having too high of a testosterone level doesn’t fare well either. Women who have polycystic ovarian syndrome (PCOS) have characteristically high levels of testosterone, which makes sex drive take a nose dive.

 


 

Signs of Testosterone Imbalance:

  • Feeling anxious and/or depressed
  • Feeling tired
  • Acne or oily skin
  • Increased hair on face, chest, or arms
  • Irregular menstrual cycles (missing periods, cycles that last longer than 35 days)
  • Infertility
  • Decreased ability to build muscle

 

How to Balance Testosterone Naturally:

  • Lift those weights, girl! Research has found that muscle-building exercises can increase testosterone levels.3
  • Make sure you are getting enough healthy fats into your diet since all hormones are derived from cholesterol.
  • According to research, vitamin D supplementation may increase testosterone levels,4 so make sure you are getting enough and it might be a good idea to have your levels checked the next time your doctor orders blood work.

 

It’s always best to focus on natural remedies and things you can try at home first. But it’s also a good idea to at least find out what your hormone levels look like by doing some testing. Instead of throwing arrows in the dark hoping to aim at the problem, try consulting with a medical provider who specializes in natural hormone balancing so you have a clearer understanding of what is going on inside of your body and can find a solution to getting your happy love chemicals back on track.

 
Love and Health,

 
References

  1. https://www.ncbi.nlm.nih.gov/pubmed/26504795
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614604
  3. https://www.ncbi.nlm.nih.gov/pubmed/17051372
  4. https://www.ncbi.nlm.nih.gov/pubmed/21154195

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NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

HOW TO BOOST TESTOSTERONE NATURALLY IN WOMEN: 11 WAYS

HOW TO BOOST TESTOSTERONE NATURALLY IN WOMEN: 11 WAYS

If you think only men suffer from low testosterone, think again! You’re probably familiar with testosterone as the “manly” hormone that makes men masculine, and it does. However, women also make testosterone, although in smaller amounts than men, and not having enough can greatly affect their health and well-being. Most women produce 15-70 ng/dL of testosterone each day in their ovaries and adrenal glands. But, when their bodies don’t make enough, problems can arise and cause symptoms such as:

 

  • Increased pain
  • Problems with sleep
  • Loss of energy
  • Bone loss
  • Low sex drive
  • Muscle loss
  • Mood changes

 

Testosterone levels naturally decline in women as they age, but this can happen faster when exposed to toxins in the environment, some medications such as cholesterol-lowering drugs or birth control pills, and chronic stress. Being overweight, having low vitamin D levels, and not getting enough exercise can also cause testosterone levels to drop.

 

There are many ways to bring your testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But, you can help your body produce its own without taking medications or hormones, just by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can have noticeable results in as little as 24-48 hours.

 


 
 
 

11 Ways to Boost Testosterone Naturally in Women

 

1. Hit the Bed

 

 

Although it doesn’t sound appealing when you’re suffering from a low sex drive caused by low testosterone, spending time in bed with your significant other may naturally boost your testosterone levels. Research suggests that sexual intimacy affects testosterone levels in women, even if it’s only cuddling.

 

2. Lower Your Body Fat (if needed)

 

 

Since being overweight is associated with low testosterone, losing weight and lowering your body fat percentage can help increase your testosterone levels. Research has found that those who are overweight or obese are more likely to have low testosterone. As body mass index (BMI) goes up, testosterone levels go down. A healthy BMI is 18.5 to 25 for women. Want to know what your BMI is? Click HERE for a BMI calculator.

 

3. Cut Down on Sugar

 

 

If you want to naturally boost your testosterone levels into a healthy range, you need to kick the sugar habit because low testosterone and diabetes go hand-in-hand. According to the American Diabetes Association (ADA), those with Type 2 Diabetes are twice as likely to develop low testosterone. Even if you don’t have diabetes now, if you are eating a diet high in refined grains and sugars, your blood sugar levels may remain high, which will put pressure on your pancreas to produce a lot of insulin to help remove the sugar from your blood stream. Over time, you can become insulin-resistant, which causes Type 2 diabetes. When this happens, your body stops producing testosterone like it should. Learn how to cut back on sugar by reading this article: Click Here.

 

4. Hit the Weights

 

 

Lift those weights, girls! Using weights during exercise to build muscles and increase strength isn’t just for the boys. Lifting weights will help you naturally burn fat, slim down your body, and help keep your testosterone level in a healthy range. Don’t worry about building big muscles and looking like a man. Because our bodies produce much smaller amounts of testosterone, there’s no risk of becoming bulky. Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. You’re aiming for 8-10 exercises in total each time you work out.

 

5. Shorter Workouts, Shorter Breaks

 

 

Another aspect of strength training that can boost your testosterone levels is the duration of your workouts and how much you’re resting between reps. If you’re regularly working out over very lengthy times and are taking long rest periods, then your testosterone levels may take a hit. Workouts lasting longer than an hour may start to spike cortisol (stress hormone) levels, which may lower testosterone.

 

Additionally, research has demonstrated that a shorter rest period between sets (1 minute versus 3 minutes) resulted in temporarily higher testosterone following exercise using weights. To boost your testosterone, keep your rest periods short and total workout time to 60 minutes or less.

 

6. Get Your Vitamin D

 

 

Vitamin D arguably the most important nutrient that can help increase testosterone levels. Research has found that those with low vitamin D levels are associated with low testosterone levels and vice versa. In addition, a study published in the Journal of Hormone and Metabolism Research suggests that vitamin D supplementation increases testosterone levels.

 

While eating foods high in vitamin D can help, the best way to get enough is through sunlight. Most experts recommend getting about 10-15 minutes daily of direct sunlight without wearing sunscreen if you are fair to medium toned. If you have darker skin, you may need more time in the sun to make enough vitamin D since your skin has more natural protection against the sun’s effects. Some experts recommend that darker toned people spend about 40 minutes to one hour in the sun daily if possible. Worried about the damaging effects of sun exposure? Use sunscreen only on areas with the most exposure, such as shoulders, nose, and back of neck, and don’t stay in the sun longer than needed.

 

Treating vitamin D deficiency with supplements should be done under medical supervision. Since it can be stored in the body for a long period of time, levels can become too high and can cause problems. You should begin by having your vitamin D blood level taken and evaluated. If the results show that you truly are deficient, you will be started on a course of treatment to bring your blood level into the optimal range. According to research on vitamin D optimization, the standard treatment for vitamin D deficiency is eight weeks of 50,000 international units (IU) of vitamin D once a week. After this time, your levels will again be tested and either this course will continue or you will be placed on a maintenance dose of vitamin D.

 

7. Get Your Zinc

 

 

Zinc is an essential mineral that helps enzymes break down food and other nutrients so that cells can function properly. Having a zinc deficiency can lead to low testosterone. However, zinc deficiency in the United States is uncommon, but it is possible. Those at risk for a deficiency include people with gastrointestinal disorders, vegetarians, vegans, and alcoholics. People with sickle cell anemia and older adults who are undernourished are also at risk.

 

The recommended daily intake of zinc for adult women is 8 mg/day. Eating several servings a day of foods that contain zinc such as oysters, beef and lamb, pumpkin seeds, and spinach should help you maintain enough zinc in your body. Taking a zinc supplement can also help bring zinc levels to a healthy level and boost testosterone.

 

8. Reduce Stress

 

 

Too much stress increases cortisol (the stress hormone), which in turn can lower your testosterone. Of course, it may be hard to remove things that cause stress, such as work and children (the latter may seem to cause the most stress and is also the hardest to remove, ha!). Therefore, it may be easier to just learn to cope with stress in a more effective way.

 

Here are a few tips on how to de-stress RIGHT NOW.

 

Exercise. Sounds a little counter-intuitive right? When you’re tired and stressed, your instinct is probably to lay on the couch and watch TV right? Well, if you can just push yourself to get out of the house and go for a walk around your neighborhood, even if just for 10 minutes, I can guarantee you will feel better than you did before. In fact, you might not want to go back home. Especially if you have a bunch of needy kids to get back to right? Ha. Exercise is great for de-stressing because it increases endorphins (“the happiness hormone”). Ever heard of runner’s high? That’s what causes it.

 

Meditation. This really helps you take charge of your nervous system and emotions. It is “mind over matter.” Studies have shown that meditation improves the ability to regulate emotions in the brain, permanently! When I was working in research involving Mindfulness-Based Stress Reduction (MBSR), which involves various forms of meditation, I saw first-hand the effects it had on the body and the results were amazing. Not only does it help you relieve stress, but it also improves your concentration, it increases self-awareness, it encourages a healthy lifestyle, and it slows aging. Stress causes you to age faster, so cut down if you want to stay young.

 

Aromatherapy. Do yourself a favor and buy an oil diffuser and some of these calming essential oils:

 

Aromatherapy reduces stress because our sense of smell triggers very powerful emotional responses. Different oils produce different effects. Some are calming and some are energizing. To reduce stress, I recommend the oils listed above.

 

Electronics-free day. Sounds impossible? You would be shocked if you knew how many times you check your phone texts, email, social media, the news, etc. It’s such a major distraction during the day, which causes you to get less work done and then work piles up and stresses you out. Take 1 day off (maybe a Sunday) and have everyone in your house put all electronics for one day, take off to the beach (if you’re in FL) or skiing (if you’re up north) and learn to breathe and relax and de-clutter your mind.

 

9. Get Proper Sleep

 

 

Sleep is so underrated! It is a time for healing and it is also a time when your body produces hormones such as testosterone. If you aren’t getting enough sleep (7-9 hours) and at the right time (10pm-6am), your body won’t be able to produce enough. More sleep results in higher levels of testosterone. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept.

 

Are you having a hard time catching Zzzz’s? Here are some tips on how you can skip counting sheep and fall asleep faster:

 

Get it all out. Keep a notepad and pen by your bed so that if you start to worry about things you need to do the next day, you can just write them down so you don’t worry about forgetting them, which will prevent you from getting a good nights’ sleep.

 

Create a ritual. Do the same thing every night. Set a consistent bedtime, have some chamomile tea in bed, listen to music. Consistency will help you.

 

Avoid big meals, sugar, and alcohol before bed. Meals high in protein will have a negative impact on your sleep. The same goes for foods high in sugar, which includes alcohol. If you’re very hungry before bed time, have a small snack that is easy to digest.

 

Avoid energy drinks and don’t drink caffeine after 4pm. Besides being loaded with sugar and nasty chemicals, energy drinks can obviously kill your sleep. It takes caffeine a long time to exit your body, so try not to have coffee, tea, or anything with caffeine after around 4pm.

 

10. Liver Detox

 

 

Your liver is a powerhouse for testosterone production in the body because it holds an enzyme that aids in testosterone production. When your liver can’t function properly because of liver disease or toxic overload, your testosterone levels will take a jump off the deep end. According to research published in the Journal of Gastroenterology and Hepatology, testosterone levels dropped in up to 90% of those with cirrhosis (a type of liver disease).

 

Help clean up your liver by eating plenty of fiber, fermented foods, lowering sugar intake. You can find more tips HERE.

 

11. Eat the Right Fats

 

 

Since testosterone is made in the body from cholesterol, it should come as no surprise that if you aren’t getting enough healthy fats (cholesterols), you’re also likely not going to produce enough testosterone. There are two types of cholesterols in the body: LDL cholesterol (“bad”) and HDL cholesterol (“good”). For general health, we want to have High levels of HDL cholesterol and Low levels of LDL cholesterol.

 

Research has found that higher levels of testosterone have been associated with higher levels of HDL (“good”) cholesterol, which may also protect the heart and blood vessels. Additional research published in the Journal of Steroid Biochemistry found that eating less healthy fats resulted in lower levels of testosterone.

 

It doesn’t hurt to add more healthy fats into your diet to raise HDL cholesterol and testosterone levels. And don’t worry, eating fat won’t necessarily make you fat.

 

Top HDL Cholesterol-Boosting Foods (EAT THESE)

 

  • Extra-virgin olive oil & coconut oil
  • Whole eggs
  • Nuts and seeds such as flaxseed, almonds, chia seeds, & pumpkin seeds
  • Fatty fish such as salmon, mackerel, tuna, & halibut
  • Red wine (1 serving day for women, 2 servings a day for men. Hey, I don’t make the rules!)

 

Top LDL Cholesterol-Boosting Foods (AVOID THESE)

 

  • Processed vegetable oils such as canola oil, corn oil, & soybean oil
  • Processed snacks such as potato chips & crackers
  • Processed meats such as hot dogs & bologna
  • Baked goods such as cookies, white bread, and cakes (Click HERE for a FREE recipe for a delicious dessert that is good for your cholesterol: Paleo Chocolate Cake)

 

A Paleo diet can work wonders for your cholesterol levels and may help bring your testosterone level back to a healthy level. Want some Paleo recipes? Click HERE for some great cookbooks!

Want to know more about healthy and unhealthy fats? Check out this article here >> Good Fats vs. Bad Fats.

 
Love and Health,

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HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

 

Have you experienced one or more of these symptoms in the past few months?

 

  • Feeling tired all the time?
  • Poor memory or lack of focus?
  • Mood swings, depression, or anxiety?
  • Gas, bloating, heartburn, or nausea?
  • Achy joints?
  • Frequent illness such as colds?
  • Feeling irritable when you haven’t had caffeine or sugar for a while?
  • Ringing in the ears?
  • Weight loss that is stuck at a plateau?
  • Hives or rashes?

 

If you have, you may have been bombarded by toxins in your food and environment and need a detox to start feeling more like yourself again. Toxins stored in the body can take a hard hit on your health and can:

 

  • Increase inflammation
  • Lower immunity and increase vulnerability to autoimmune disorders (the body attacks itself)
  • Contribute to blood sugar problems
  • Contribute to weight gain
  • Create hormone imbalances
  • Increase menopausal symptoms (hot flashes, night sweats, etc)
  • And more…

 

The world we live in is becoming less natural and our bodies are becoming disappointed! We are burdened by constant attacks by everything from the water we drink, to the polluted air we breathe, to the “fake food” we eat. Every time we get in the car to drive to the grocery store, our lungs are polluted by the vehicle exhaust around us. When we buy food, it has often been treated with pesticides, herbicides, hormones, preservatives, and genetically modified ingredients. When we wash the dishes after a meal, our hands are covered in chemicals from dish soap. When we reheat leftovers in a microwave covered with saran wrap, the chemicals from the plastic leach into our food. When we sleep on a bed at night, we are exposed to the chemicals within the mattress. These products, also called endocrine or hormone disruptors, affect our hormones and our health.

 

4 Major Hormone Disruptors

 

How To Detox: The 4 Major Hormone Disruptors Are:

 

1. Androgen Hormone Disruptors. These affect androgens or “male hormones” such as testosterone. They tend to lower testosterone in men, leading to problems like fatigue, sexual dysfunction, increased body fat, depression, and a higher risk of heart disease. In women, they tend to increase testosterone, leading to problems like acne, excess body and facial hair, balding, and problems with menstruation.

 

2. Estrogen Hormone Disruptors. These mimic estrogen, a mostly “female hormone,” and have been linked to early puberty, miscarriage, endometriosis, some cancers, diabetes, obesity, and both male and female infertility.

 

3. Thyroid Hormone Disruptors. These interfere with thyroid function. They increase the risk of thyroid cancer and autoimmune thyroid disease such as Hashimoto’s thyroiditis.

 

4. Combination Hormone Disruptors. Some interfere with a combination of hormones. For example, bisphenol-A (BPA) is a type of plastic that not only disrupts androgen, estrogen, and thyroid hormones, but also “fat hormones” such as leptin, ghrelin, and adiponectin, which promote weight gain. Research has found that BPA also affected the nervous system and may be associated with anxiety, depression, hyperactivity, and aggression in children.

 

To make matters worse, toxins are stored in fat cells. So, the more overweight you become, the more toxins your body holds on to.

 

With all the toxins we are exposed to, is it possible to be toxin-free? The answer is: not really. Unless you live in a bubble with no contact with the outside world. BUT, you can greatly decrease the amount of toxins you are exposed to and help detox your body.

 

Step 1: How To Detox? Start With Your Diet

 

 

Your mother was unfortunately right when she said, “You are what you eat.” The #1 source of toxins in your body comes from the foods that you eat. My motto has always been: “If it doesn’t look like food, it isn’t food.” If your protein source is a breaded dinosaur-shaped chicken nugget, there’s a high chance it contains things that aren’t good for your body. If your source of vegetables is a salad covered in white, creamy dressing, then it mostly likely contains some seriously heart UN-healthy sugars, coloring agents, flavor enhancers, thickeners, and additives. To know how to detox, fix your diet, and lose weight, you should:

 

Eat More:

 

  • Fresh veggies and fruits
  • Healthy fats (extra virgin olive oil, fish, avocado, eggs, nuts & seeds, etc.)
  • Healthy proteins (grass-fed beef, pork, organic chicken & turkey, fish, eggs, etc.)

 

Eat Less or Avoid:

 

  • Soy products
  • Refined grains (white bread, cookies & pastries, sugary breakfast cereals, etc.)
  • Added sugars (sugar, sugary yogurts, sodas, candies, etc.)
  • Artificial sweeteners (diet soda & drinks, low-fat yogurts, sugar-free candies, etc.)

 

Want to learn how to get in and out of the grocery store with a full cart of fat-burning groceries that won’t affect your hormones, in just 15 minutes? Click HERE for the best tips ever!

 

Step 2: Flush with Fiber

 

 

It may not sound very glamourous, but the best detox involves consuming plenty of fiber to help, you know, make you “go.” A healthy colon, which is the last 5 feet of your intestinal tract, is the basis for total health. A clogged colon allows toxins to back up into the liver and bloodstream, which ultimately pollutes the entire body. You can help clean it out by eating plenty of plant-based foods that are high in fiber, such as fresh vegetables, fruits, and nuts, seeds, and whole grains. You can also supplement with Psyllium Husk powder, which is a natural and soluble fiber. You should be getting at least 25 grams (women) to 35 grams (men) of fiber into your diet each day.

 

Step 3: How To Detox Using Fermented Foods

 

 

Have you ever heard the name “Gut Flora?” Your intestinal tract is full of bacteria or “gut flora” that help you synthesize vitamins from food remnants, degrade toxins, stimulate the immune system, and protect cells lining the colon. Fermented foods contain “good” bacteria that help prevent “bad” bacteria from taking over. Foods such as yogurt, kefir, and sauerkraut are fermented foods that can help keep a healthy balance of bacteria, which can prevent toxic buildup in the gut and colon. Check out this recipe for a delicious fermented drink that is filled with beneficial probiotics: Click here for a Lemon Ginger Water Kefir recipe. Taking a probiotic can also help, but make sure it is a high-quality one that is shelved properly, since dead bacteria from improper packaging and storage won’t help at all.

 

Step 4: Wash Your Water

 

 

To flush toxins out of your body, you’re going to need a lot of water. A rule of thumb is to drink at least half your current body weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water each day. Now, I am definitely not an advocate for bottled water, since it not only creates tons of extra waste and is bad for the environment, but also most bottled waters are made of plastics, which are hormone disruptors. I also know that tap water is not really “clean” water. The practice of making water safe to drink actually involves adding a lot of poisonus chemicals to it, such as chlorine, aluminum sulphate, calcium hydroxide, sodium silicoflouride, and fluorosilicic acid.

 

Do yourself and Mother Earth a favor: Bottle your own drinking water. Buy several re-useable glass bottles AND a high-quality water purification system such as AquaTru and fill them yourself. If you do buy bottled water, make sure it’s bottled in glass, such as Voss, Mountain Valley, or Eden Springs.

 

Step 5: Protect Your PH

 

 

Research suggests that chronic stress and a diet high in sugar can cause the pH in your body to become more acidic (in the urine). Ideally, our blood pH should be between 7.35-7.45, which is considered slightly alkaline. It’s important to keep a blood pH of 7.35-7.45 because if the blood is too acidic, oxygen is not able to reach all the cells and dysfunction starts to occur. When your organs aren’t oxygenated properly, they can’t perform important functions such as eliminating toxins from the body. To help reset your pH, avoid added sugars and eat more alkaline foods such as fresh fruits and vegetables (preferably raw). You can also add lemon juice, lime juice, or baking soda to your water to make it more alkaline.

 

Step 6: Boost Your Micronutrients

 

 

Most people get plenty of macronutrients (proteins, carbohydrates, fats), but many don’t get enough micronutrients (vitamins, minerals, antioxidants). Having an abundance of macronutrients without enough micronutrients to work together with, leads to undernourishment, toxic effects on the body, and also overeating because your body is searching for more nutrients that it isn’t getting, which ultimately leads to weight gain and a higher toxicity. To boost your micronutrient intake, make sure you are eating at least 5-9 servings of fresh vegetables and fruits. You can also include nuts and seeds and whole grains (optional). Make sure you are eating a variety of fruits and vegetables. Try to “eat the rainbow” by including a variety of colors in your diet.

 

Step 7: Clean Up Your House

 

 

The average home contains 500-1,000 chemicals that are mostly unable to detect by seeing, smelling, or tasting them. In fact, the air inside your house is, on average, 2-5 times more polluted than the air outside. Our homes become toxic because of the cleaning products we use, the paint we use on our walls, the fertilizer, insecticides, and herbicides we drag in when we are coming from outside, the plastics our food and toiletries are stored in, the pesticides we use to keep bugs out… Even our carpet and mattresses are produced with toxic chemicals. Some things you can do to help detox your home by making it a no-shoe zone, keeping green plants inside to help clean the air, buying an air purifier, switching from standard cleaning products to greener ones, using glass food storage containers instead of plastic ones that may contain BPA and other toxins, avoiding non-stick pans and utensils that contain Teflon, and replacing carpeting with wood or tile.

 

Step 8: Clean Up Your Cleaning Supplies

 

 

There are plenty of safe and natural cleaning products that you can use, such as white vinegar with distilled water for cleaning glass and windows, baking soda to scrub pots and pans, hydrogen peroxide to whiten laundry, and olive oil to polish wood. However, sometimes these aren’t strong enough to get the job done and you might want to consider buying something more commercial-strength. You can still do this without potentially harming your health. Before going to the store and buying a cleaning product, you can check its safety by looking it up through the Environmental Working Group (EFG) by clicking on this link which offers free information on over 2,000 household cleaning products.

 

Step 9: Clean Up Your Cosmetics

 

 

Although many toxic chemicals are being phased out in cosmetic products since the Safe Cosmetics and Personal Care Act was passed in 2013, there are still many cosmetics companies who are adding them in. Some of the most common toxic ingredients that are often found in beauty products include parabens, phthalates, sodium lauryl sulfate, imidazolidiniyl urea, synthetic fragrances, synthetic colors, and polyethylene glycols (PEGS). Check the labels on cosmetics for these toxic chemicals before buying them. You can also check many of them by looking up their safety ratings through the Environmental Working Group (EFG) by clicking on this link which rates more than 70,000 cosmetic products.

 

Finally…

 

When you’re ready to detox, get ready to feel crummy for a while. It’s common to become irritable and moody during a detox. You may also have headaches, nightmares, and even acne flare-ups.

 

After your detox, do you want to learn more about how to balance your hormones to lose weight? Check out this article by clicking HERE.

 

INFOGRAPHIC: 9 Steps on How to Detox to Lose Weight and Improve Health

 

How to Detox - Infographic
 

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You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

STEAK WITH CHIPOTLE PEPPERS PALEO RECIPE

STEAK WITH CHIPOTLE PEPPERS PALEO RECIPE

Hey everyone! Today, we’re going to make a really awesome paleo friendly recipe, it’s a “Beef Filet Mignon with a Chipotle Pan Sauce“. It’s very easy to do and there’s like seven ingredients needed including salt and pepper.

This recipe is a courtesy of reader Angelina LaRue, who authored this great book: “Whole Enchilada, The: Fresh and Nutritious Southwestern Cuisine“.

 

To start with, preheat the oven to 400° F. Heat a cast-iron skillet on the stovetop on high heat for about 5 minutes. We really like to cook with skillets because it gives a very nice sear and makes the steak very crusty.

 

Have a 2 pieces filet mignon, 2-inches thick and have it seasoned with a LOT of salt and pepper both sides. Beginners tend to under season and since it’s a thick steak, we need to put a generous amount of salt and pepper.

 

Next, add some extra-virgin olive oil. Make sure that your pan is on high heat. This is where we’re going to build the thick crust and we’re going to finish it in the oven.

 

On the other hand, did you know that there is a benefit of cooking with cast iron pan? It will increase your iron. The food absorbs some of the iron from the pan. So it does help your iron levels.

 

Okay let’s talk about the other ingredients too – we have some Chipotle in Adobo sauce. Chipotles are dried smoked jalapenos. Adobo is a tangy slightly sweet red sauce. If combined, it will give you a unique warm heat and smoky flavour. We’re going to use some liquid also which can be water or wine but we choose to cook using bone broth. And then lastly, salt and pepper.

 

When the cast iron starts smoking, we can put the steak on it. We want to build a crust so we should avoid moving the steak. It would be 2 minutes on each side to have a nice and brown crust. While waiting, we can dice the Chipotle peppers. We’re cutting few since it’s a really spicy.

 

Next, we add a little bit of butter on top of each steak and then put it in the oven. So how long should we keep it in the oven? Good question. The answer is – it depends on the temperature of the steak and the oven. We encourage you to cook with your senses. Maybe cut a little bit and take a look at it inside. If it’s too bloody, you leave it more. If it’s fine, you take it out.

 

Now, the most important part is to let the steak rest. You can let it sit with an aluminium foil on the top maybe. Just to make sure that the juices rehydrate the meat from the inside out. So we can achieve tasty, tender and moist steak.

 

In your cast iron, we have all the bits from the steak. We can put a little bit of sauce from the Chipotle in high heat. And then we’re going to add bone broth like chicken stock, beef and others. A red wine will work just fine, too.

 

So our steak is well-rested for about 10 minutes, we can start the plating. We can have a side dish like potatoes but we’re going for a roasted acorn squash. And finally, add the sauce.

 

 

 

 

Watch the full video of this recipe on my Youtube channel. Don’t forget to subscribe!

 

Print
Steak with Chipotle Peppers Paleo Recipe Yum


Servings: 2
Ingredients
  • 2 (10-ounce) filet mignon, 2-inches thick
  • 1 tablespoon olive oil
  • 3 tablespoons butter, room temperature and divided
  • ¾ cup red wine
  • 1 chipotle pepper (canned, in adobo sauce), finely diced
  • 1 tablespoon salt
  • 1 tablespoon coarsely ground black pepper
Instructions
  1. Preheat the oven to 400° F.

  2. Heat a cast-iron skillet on the stovetop on high heat for about 5 minutes.

  3. Brush all sides of the filets with oil, and sprinkle with salt and pepper overall (this may seem like a generous amount of salt and pepper, but it's perfect for this thick cut of meat).

  4. Place the filets in the dry, hot skillet and reduce the heat to medium-high. Sear for 1 to 2 minutes on each side, making sure to sear the outer edge of the filets as well. The seasoning will help form a crust on the meat.

  5. Put 1 tablespoon butter atop each filet and place the skillet into the pre-heated oven to cook for 10 to 15 minutes. This will produce a medium-rare steak with an internal temperature of 120°F to 125°F.

  6. Transfer the filets to a serving plate and tent with foil. Allow the meat to rest for 10 to 15 minutes.

  7. While the meat rests, return the skillet to the stovetop. Deglaze the pan over medium heat, whisking in the wine and scraping up all the browned bits left in the skillets. Add the remaining 1 tablespoon butter and the chipotle pepper. Reduce the heat to medium-low, and cok for 5 to 8 minutes to allow the wine to reduce by half.

  8. Taste the sauce and add salt and pepper if desired. Plate the filets, spoon the pan sauce over each, and serve immediately.

  9. Leftover filet can be refrigerated in an airtight container for up to 1 week. Slice the cold meat and toss in a salad for a delicious lunch.

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You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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