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.

HOW TO BALANCE YOUR HORMONES TO LOSE WEIGHT

HOW TO BALANCE YOUR HORMONES TO LOSE WEIGHT

 

Do you ever find yourself saying this?

 

  • No matter how much I exercise or eat right, I can’t lose this excess weight.
  • As I’ve been getting older, my metabolism has slowed and I keep gaining weight.
  • Once I lose the weight, the fat comes right back to me.

 

If you can relate to the above, you may be suffering from a hormonal imbalance.

 

As a nurse practitioner with experience in weight management and bioidentical hormone therapy, I can tell you firsthand that your weight affects your hormones and, on the flipside, your hormones affect your weight. So, which came first? The chicken or the egg? It’s kind of hard to tell, but there are things you can do to help both at the same time and lead to a leaner body and put your hormones back into balance. Even if you’re going through menopause, you can help relieve hot flashes, weight gain, and other symptoms of menopause by changing your diet.

 

First, it’s helpful to know what hormones are, what role(s) they have in the body, and what the major players are.

 

So, what are hormones? Hormones are chemical messengers that are made in the body and are responsible for almost every bodily function. We can’t survive without them! Without hormones, we would never experience hunger and may possibly starve to death. Without hormones, we wouldn’t be able to make babies and mankind would end. Crazy, isn’t it?

 

 

What’s happening to our hormones? As we age, our hormones change. Men mainly lose testosterone and women lose progesterone and estrogen over the years. This a natural process of aging, however, there are other factors that can speed up this process, mainly lifestyle. Stress, improper nutrition, excess weight…. These all disrupt the delicate balance of hormones needed to maintain good health.

 

When it comes to your weight, there are many hormones that can affect your metabolism, which will either slow down or speed up how quickly your body uses up energy (calories).

 

I am sure you have heard that an underactive thyroid or too much cortisol can slow down your metabolism and lead to weight gain. However, there are many other important hormones that can cause you to pack on the pounds when you’re trying your very hardest to lose them.

The top hormones that can affect your weight when imbalanced are:

 

Estrogen

Estrogen is produced by the ovaries, adrenal gland, and fat cells. It is a hormone responsible for the growth and development of female sexual characteristics, reproduction, and bone formation.

 

PROBLEM: If there is too much estrogen in the body (i.e. estrogen dominance), which can occur even during menopause, it can cause you to gain extra weight especially around the waist, hips, and thighs.

 

SOLUTION: Eating lots of fiber can help the body get rid of excess estrogen through digestion. The more fiber you eat, the better your body can digest foods. Avoid foods that can cause estrogen levels to rise, such as soy, excess sugar, and non-organic meat and dairy. Don’t use Teflon pans and never heat food in plastic containers, since the chemicals can seep into your food and raise your estrogen levels. Learn more about how to cut down on sugar here.

 

Progesterone

Progesterone is a hormone produced in the ovaries, placenta (when pregnant), and adrenal glands. It is responsible for fertility and menstruation and also helps balance estrogen.

 

PROBLEM: Not having enough progesterone can cause weight gain. Less than optimal progesterone levels can lead to excess estrogen in the body, which can turn more calories into fat.

 

SOLUTION: Progesterone prevents excessive estrogen in the body, helps your thyroid hormones function better, lowers your insulin levels, helps you sleep, and reduces fluid retention, which all help you lose weight. Having not enough progesterone is more common than having too much. You can increase your levels of progesterone naturally by avoiding foods that cause estrogen levels to rise, such as soy foodsexcess sugar, and non-organic meat and dairy. You can also add more fiber to your diet and eat more foods that are high in:

 

  • Magnesium – Spinach, Pumpkin, Squash, Okra, Nuts & Seeds, Plantains
  • Vitamin B6 – Sunflower Seeds, Walnuts, Red Meat and Poultry, Bananas, Spinach, Seafood
  • Vitamin C – Yellow Peppers, Dark Green Leafy Vegetables (Kale), Kiwi, Broccoli, Oranges
  • Vitamin E – Almonds, Sunflower Seeds, Olive Oil, Shellfish (Shrimp)
  • Zinc – Red Meat, Shellfish (Oysters), Dark Chocolate, Pumpkin
  • L-Arginine – Turkey, Chicken, Pumpkin Seeds

 

You can also improve progesterone levels by lowering stress. When you are stressed over an extended period of time, the adrenal glands convert progesterone to cortisol (stress hormone). Practice yoga, swimming, meditation, or whatever you find useful for quieting your mind to reduce stress and cortisol, to boost progesterone.

 

Lastly, you can supplement with chasteberry, an herb scientifically proven to improve progesterone production. It’s also used for PMS, irregular menses, and support of early pregnancy when there is a history of potential progesterone imbalance. It works by stimulating the pituitary gland to produce more luteinizing hormone, which, in turn, signals the ovaries to produce more progesterone.

 

Testosterone

Testosterone is produced by the testes in men and primarly by the ovaries in women. It is responsible for male characteristics in men but also plays an important role in women. It helps increase muscle mass, bone density, and libido.

 

PROBLEM: Low testosterone levels in either men or women can lead to a loss of muscle mass, which can lead to weight gain since muscle cells use more energy than fat cells and metabolism is slowed.

 

SOLUTION: Research has found that performing muscle-building exercises, getting enough sleep, eating an adequate amount of healthy fats and proteins, reducing and managing stress, and getting enough vitamin D, can all naturally boost testosterone levels, which can help you lose weight.

 

Leptin

Also called the “fat hormone” or “fullness hormone,” leptin is made by fat cells and is responsible for telling your brain that you have enough energy stored as fat so that your body can burn energy at a normal rate, eat a normal amount, and exercise at a normal rate. The lower your leptin levels are, the lower your metabolism and the hungrier you become. Leptin is often responsible for weight loss plateaus, when you can’t seem to lose any more weight when dieting.

 

PROBLEM: Leptin levels are cut in half after 2 weeks of dieting. When you diet, you eat less and your fat cells lose some fat, which then decreases the amount of leptin produced. Your brain begins to sense starvation, which then slows your metabolism, makes you want to eat more, and exercise at a slower rate. This leads to weight gain.

 

SOLUTION: Having a cheat meal can boost your metabolism is by increasing levels of leptin. Throwing a calorie-rich cheat meal tricks your system into thinking food is plentiful and that it’s OK to burn through fat stores. In the context of strict dieting, cheat meals can aid weight loss by temporarily boosting leptin. But if you’ve been lax with your meal plan, the leptin argument is a moot point. In other words, you have to be nice before you can afford to be naughty.

Ghrelin

Also called the “hunger hormone,” ghrelin is an appetite increaser. The higher the level of ghrelin we have, the hungrier we become. It is released primarily by the stomach and signals hunger to the brain.

 

PROBLEMResearch shows that ghrelin levels increase when dieting, causing hunger and weight gain.

 

SOLUTION: Increase your sleep to ensure you get at least 7-8 hours. Research also shows that increasing muscle, eating more protein, and having a cheat meal can lower ghrelin levels and help you lose weight.

 

Insulin

Insulin’s job is to tell the cells in your body how to use sugar (glucose). Your body can either use glucose as energy or store it as fat.

 

PROBLEM: When insulin levels become too high, such as what happens with a high-carb diet that leads to high insulin levels, the cells aren’t able to use it for energy and it is then stored as fat.

 

SOLUTION: To prevent high insulin levels, avoid sugary drinks, choose whole-grains instead of refined grains, eat more fiber, eat healthy fats, cut down on portion sizes, eat plenty of protein, and get plenty of exercise to help you lose weight.

DHEA

One of the most abundant hormones in the body, DHEA (dehydroepiandrosterone) is primarily produced by the adrenal glands and is converted into many other hormones in the body. It is responsible for building lean muscle mass and preventing excessive fat in the body, preventing bone loss, lowering inflammation, protecting your brain, and increasing libido.
  

 

PROBLEM: DHEA levels are rapidly declining in men and women, especially after the age of 30. This leads to fatigue and weight gain.

 

SOLUTION: Eat healthy fats that are high in omega 3 fatty acids, such as wild-caught fish, avocados, coconut oil, olive oil, nuts, and seeds. You can also take a DHEA supplement, but check with your healthcare provider beforehand, since taking a DHEA supplement isn’t right for everyone.

 

Insulin

Insulin’s job is to tell the cells in your body how to use sugar (glucose). Your body can either use glucose as energy or store it as fat.

 

PROBLEM: When insulin levels become too high, such as what happens with a high-carb diet that leads to high insulin levels, the cells aren’t able to use it for energy and it is then stored as fat.

 

SOLUTION: To prevent high insulin levels, avoid sugary drinks, choose whole-grains instead of refined grains, eat more fiber, eat healthy fats, cut down on portion sizes, eat plenty of protein, and get plenty of exercise to help you lose weight.

 

Serotonin

Serotonin is a powerful hormone that helps regulate mood, hunger, sleep, and even body temperature.

 

PROBLEM: When serotonin levels are low, we feel depressed or down, which can cause food cravings, especially for sugars and starches.

 

SOLUTION: According to research, 3 ways to increase serotonin levels naturally are to exercise every day (at least 30 minutes), get enough sunlight every day (about 10-15 minutes), and consume foods containing tryptophan. Tryptophan is an amino acid that is sometimes thought of as the “turkey hormone” that causes sleepiness. Foods that contain high levels of tryptophan include nuts and seeds, meat, fish and shellfish, and dairy.

 

Thyroid

The thyroid gland is a small organ that releases a hormone that regulates metabolism and helps control breathing, heart rate, muscle strength, body weight and temperature, and more.

 

PROBLEM: Since thyroid hormone regulates metabolism, an underactive thyroid that doesn’t produce enough hormones can cause slow metabolism and weight gain. In general, 5-10 pounds of body weight may be caused by not enough thyroid hormone (hypothyroidism).

 

SOLUTION: Eating thyroid-boosting fats such as coconut oil, grass-fed butter, and fish oil, as well as cutting down on processed foods and sugars, can help naturally boost thyroid function.

 

In addition, making sure you have enough iodine in your diet can also help, since iodine deficiency is a common cause of hypothyroidism. The Institute of Medicine reports the recommended dietary allowance, or RDA, for iodine is 150 micrograms for adults, 220 micrograms during pregnancy and 290 micrograms of iodine daily for breast-feeding women. Although sea salt has lower levels of iodine (unless it is iodized), it is better for you since it is less processed and has higher amounts of magnesium, potassium, and calcium than table salt.

 

Cortisol

Cortisol, also known as the “stress hormone,” is produced in the adrenal glands and helps regulate blood sugar levels and metabolism, fluid balance in the body, and the immune response (the ability to fight infection).

 

PROBLEM: Stress causes cortisol levels to rise, and if this occurs over a prolonged period of time, you can develop food cravings, blood sugar imbalances, and fat storage.

 

SOLUTION: Decrease your caffeine intake, get enough sleep (at least 7-8 hours per night), manage stress (e.g. meditation), and exercise regularly (at least 30 minutes a day). However, don’t exercise too strenuously, as this can cause cortisol levels to rise and make the problem worse in the short term. Focus on exercises that also promote relaxation, such as yoga, walking, or swimming. If you do more vigorous workouts, keep them shorter in length or take longer breaks between reps.

 

Adiponectin

Made by fat cells, adiponectin is a hormone that regulates how the body uses sugar (glucose) for energy.

 

PROBLEM: Adiponectin levels are lower in people who are overweight or obese and in those who are insulin-resistant (which leads to excess sugar in the blood stream). Eating a high-carbohydrate diet can also lower levels. The lower the level of adiponectin, the less the body can use sugar for energy, which is then stored as fat, causing weight gain.

 

SOLUTION: Eating more fiber and less refined carbohydrates can help increase levels of adiponectin. Also, making sure you are getting enough magnesium may help as well. Research has found that eating a Mediterranean Diet rich in olive oil and fish oil may increase adiponectin. There’s another benefit of following the French Paleo Burn diet!

 

Glucagon

Produced by the pancreas, glucagon is also known as the “weight loss hormone.” It has the opposite function of insulin. While insulin helps store fat, glucagon helps burn it.

 

PROBLEM: Being overweight or obese and eating “bad carbs” can cause insulin levels to remain high, causing more weight gain.

 

SOLUTION: Avoiding “bad” carbs such as sugar, refined white flour, and processed snacks can help regulate your insulin levels, which will then in turn help regulate your glucagon levels and help you lose weight.

 

Vitamin D

Did you know that vitamin D is actually a hormone? It’s mostly known for its role in the development of strong bones, but it also helps regulate weight.

 

PROBLEM: Would you believe that the majority of the population — up to 90 percent of adults in the United States — is believed to have a vitamin D deficiency? With more time spent indoors, and increased use of sunscreen, vitamin D levels are dropping. Many physicians are starting to take this vitamin deficiency very seriously. In fact, vitamin D is one of the most recommended supplements by physicians today.

 

Research shows that people who have a vitamin D deficiency are more likely to be overweight or obese. Vitamin D works together with leptin (a “fat hormone”) to signal the brain that you are full and to stop eating. When vitamin D levels are low, there is a disruption in the signal, which may cause you to overeat. In addition, vitamin D deficiency can cause fatigue, making you feel too tired to exercise.

 

SOLUTION: 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.

 

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PALEO THANKSGIVING: 10 TIPS & 14 RECIPES TO SURVIVE THANKSGIVING 2018

PALEO THANKSGIVING: 10 TIPS & 14 RECIPES TO SURVIVE THANKSGIVING 2018

Chef Gui here for Origin Weight Loss. I am glad you’re joining Carissa and I for this Paleo Thanksgiving 2018 Survival Holiday Guide.

I know you’re going to love our Holiday paleo recipes. They are convenient, easy, delicious, and more importantly, they will help you lose weight or maintain your ideal weight.

Eating is in our DNA. You see, I grew up in the South of France, where long, opulent holiday dinners are much valued. There is no Thanksgiving there for obvious reasons (Thanksgiving is the quintessential American holiday), but holiday dinners are always meaningful family celebrations with plenty of food to go around.

You see, my wife Carissa, our 5 children and I all love Thanksgiving.

But it’s only at age 28 that I discovered and fell in love with Thanksgiving.

Now, at age 46, Thanksgiving is still my favorite Holiday. I just love the meaningful celebration, showing gratitude and thankfulness, and celebrating with my family.

I want you to enjoy amazing holiday food without the feeling of heaviness, the added weight we put on, and without the guilt of feeling like an utter sloth.

Make no mistake about it, though. My Holiday recipes are no boring diet food. We’re talking real flavor and real enjoyment of food, here.

Because that’s what holiday food should be about.

10 Tips To Survive Thanksgiving 2018

If you’re cooking this year, this is the key to a successful Thanksgiving:

1. Thawing turkey

If you must use a frozen turkey, remember that it takes forever to thaw. Always thaw it in your refrigerator. It takes about 2 days.

Also, if you have never tried a Heritage turkey, go for it. Just like the pilgrims tasted years ago. Organic turkeys and wild turkeys are also paleo and really great.

D'Artagnan: Premium Meat, Game & Poultry. Buy Now!

2. Dry the skin before roasting

Any moisture on the skin will prevent a nice, golden browning. Dry the bird with paper towels.

3. Rub it

Rub the turkey all over with a bit of extra-virgin olive oil or coconut oil. This helps the turkey brown evenly. Sprinkle the turkey with kosher salt (unless you’ve already brined it) to help crisp the skin.

4. Oven temperature

I prefer to blast first on high heat (425°F) for 30 minutes and then reduce to a low, steady temperature of 325°F from start to finish.

5. Roast on convection

Most ovens have a convection setting. The only differences are convection eliminates “cold” spots and cut down time by 20%.

6. Basting

Don’t baste if you like crispy skin. Baste if you prefer a moist skin.

7. Keep the door shut

If you want your turkey to ever cook, that is.

8. Use a thermometer

 

Use an instant-read thermometer to determine temperature; it should read 165 degrees F at the thigh when it’s done. If you stuff your turkey, check the internal temperature of the stuffing as well.

9. Rest the bird

This is the key to a moist turkey. Providing you took the turkey out of the oven as soon as it has reached 165 F, then let it rest for at least 30 minutes, covered with 2 aluminum foil sheets. The internal moisture will rehydrate the bird from the inside out.

10. Planning is key

Don’t hesitate to let Carissa and I know how your Thanksgiving preparations are going. Ask us questions, and we’ll answer. Tell me if you’re in a last minute pinch. I love helping and hearing from you all.

D'Artagnan: Premium Meat, Game & Poultry. Buy Now!

 

Our 2018 Paleo Thanksgiving Menu

 

Appetizers

  • Spinach Artichoke Dip
  • Shrimp Cocktail
  • Sautéed Jumbo Shrimp with Garlic, Parsley and Lemon

Soup and Salad

  • Fall Squash Soup with Cinnamon and Nutmeg (Presented in a huge carved pumpkin! J)
  • Watermelon, Cucumber, and Marcona Almond Salad with a Light Sherry Dressing

Turkey & Gravy

  • Three Roasted Heritage Turkeys with Healthy Gravy
  • Paleo Stuffing with Sausage, Apricots and Pistachios

Sides

  • Green Bean Casserole and Caramelized Pecans
  • Roasted Carrots with Cumin and Golden Raisins
  • Rainbow Roasted Vegetables with Basil, and Fig Glaze
  • Traditional Sweet Potato casserole with Pecans

Others

  • Cranberry Relish

Desserts

  • Berry Salad
  • Flourless Chocolate Cake with Chocolate Ganache

 

THANKSGIVING 2017 PALEO RECIPES

 

The following paleo recipes revolve around traditional fare, but I kept a few surprises for you, like my awesome flourless paleo chocolate cake.

paleo thanksgiving
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Zucchini and Sundried Tomatoes Rustic Salad Yum
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 
Servings: 6
Ingredients
  • 2 medium zucchini
  • 1 tablespoon sherry vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon paprika
  • 1 tablespoon chopped sun dried tomatoes
  • 1 tablespoon fresh basil, roughly chopped
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees.

  2. Wash the zucchini, dry, trim and discard the ends, and cut crosswise into 1/4-inch thick rounds. Arrange the rounds in one layer on a large, sprayed cookie sheet. Place in oven for 10 minutes, until they soften slightly.

  3. Transfer zucchini to a bowl and toss them lightly with the salt, pepper, vinegar and oil. Sprinkle with sundried tomatoes and basil. Serve immediately.

paleo thanksgiving
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Watermelon, Cucumber, and Marcona Almond Salad Yum
Prep Time
15 mins
 
Servings: 6
Ingredients
  • 1 cucumber, unpeeled and cut into 1 1/4-inch cubes
  • 1 small seedless watermelon, cut into 1 1/4-inch cubes
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons sherry vinegar
  • 1 cup feta cheese, torn into large crumbles
  • 2 tablespoons Marcona almonds, toasted
  • salt and pepper to taste
Instructions
  1. Combine the cubed cucumber and watermelon in a large bowl and toss gently to combine.

  2. Whisk together the oil and vinegar and season with salt and pepper to taste.

  3. Add the cheese, the almonds, and then the dressing, and toss gently to combine.

paleo thanksgiving
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Healthy Green Soup Yum
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 
Servings: 6
Ingredients
  • 4 quarts water
  • 2 cloves garlic, minced
  • ½ teaspoon chile flakes
  • ¼ cup dried shiitake mushrooms
  • 5 tablespoons miso paste
  • 4 cups chopped kale
  • ½ cup chopped scallions
  • 1 tablespoon fish sauce
  • 2 chicken sausages, casing removed and broken into pieces
  • 4 cups cilantro, chopped
  • 1 lemon
  • salt and pepper to taste
Instructions
  1. In a Dutch oven over medium high heat, cook the sausage for about 2 minutes. Add garlic, chile flakes, greens, scallions, mushrooms, and the water. Bring to a simmer.

  2. Add miso paste, fish sauce, salt and pepper. Simmer for 10 minutes. Turn off. Add herbs and lemon juice.

paleo thanksgiving
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Turkey with Cumin, Honey, and Orange Yum
Prep Time
30 mins
Cook Time
3 hrs
Total Time
3 hrs 30 mins
 
Servings: 8
Ingredients
  • 1 medium turkey
  • 1 cup freshly squeezed orange juice
  • ½ cup honey
  • 2 tablespoons ground cumin
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees on convection.

  2. Combine orange juice, honey, cumin, salt, and pepper in a bowl, and whisk until smooth.

  3. Place turkey in a roasting pan, and spoon the honey mixture over the breast and thighs.

  4. Place turkey in oven and roast for 45 minutes. Spoon accumulated juices back over the turkey, and return to oven.

  5. Turn down the heat to 325F and keep baking the turkey, basting every 30 minutes. If juices dry up, use a couple of tablespoons of water.

  6. To see if the turkey is done, insert an instant-read thermometer into a thigh; when it reads 155 to 165 degrees, remove chicken from oven, and baste one final time. Cover with aluminum foil and rest 30 minutes before serving.

paleo thanksgiving
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Holiday Sausage, Cranberry and Pistachio Stuffing Yum
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 

Makes 10 cups (1 medium turkey).

Ingredients
  • 12 hot or mild organic turkey sausages, casings removed
  • 3 ribs celery, roughly chopped
  • 3 carrots, unpeeled and roughly chopped
  • 1 onion, roughly chopped
  • 2 tablespoons finely chopped fresh sage
  • 2 tablespoons finely chopped fresh parsley
  • 2 cloves of garlic, minced
  • 1 cup cloves of garlic, minced
  • 1 cup pistachios
  • salt and pepper to taste
Instructions
  1. Preheat oven to 350F.

  2. In a food processor, process celery, onion and carrots (in batches if necessary) until they are the size of uncooked rice. Transfer to a large bowl. Add sausage and all other ingredients. Mix well.

  3. Stuff into turkey cavity; Bake turkey according to recipe. Place remaining stuffing in a baking dish and bake until golden on top, about 30 minutes.

  4. IMPORTANT NOTE: Whether you decide to stuff a turkey or just bake the stuffing by itself, make sure you use a thermometer: the internal temperature of the stuffing must reach 165F.

paleo thanksgiving
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Roasted Carrots with Cumin and Golden Raisins Yum
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
 
Servings: 6
Ingredients
  • 10 medium carrots, unpeeled
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon fresh thyme leaves
  • ¼ teaspoon cumin seeds, lightly toasted
  • ¼ teaspoon Cayenne pepper
  • 2 tablespoons golden raisins
  • 2 tablespoons chopped fresh tarragon
  • salt and pepper to taste
Instructions
  1. Preheat the oven to 425 degrees. Remove the ends and cut the carrots in half lengthwise and crosswise. Place in a large bowl and toss with the olive oil, cumin seeds, Cayenne, salt and pepper, and thyme leaves.

  2. Place the carrots on a baking sheet in one layer. Roast for 20 to 25 minutes, stirring the carrots once, until slightly caramelized and tender.

  3. Remove the carrots from the oven when done. Sprinkle with tarragon, and raisins and serve immediately, or serve at room temperature.

paleo thanksgiving
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Cranberry-Orange Relish Yum
Prep Time
15 mins
 
Servings: 6
Ingredients
  • 2 cups fresh cranberries
  • 1 medium orange (unpeeled but ends removed)
  • ½ cup honey
Instructions
  1. Slice unpeeled orange into eighths and remove any seeds. Place half of the cranberries and half of the orange in food processor. Pulse until evenly chopped. Transfer to a bowl and repeat with the other half of orange and cranberries. Stir in honey to taste and store in the refrigerator.

paleo thanksgiving
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Edamame and Leek Soup Yum
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
 
Servings: 6
Ingredients
  • 3 medium leeks
  • 2 cups shelled edamame
  • 2 tablespoons extra-virgin olive oil
  • 4 garlic cloves, minced
  • pinch of cayenne
  • 8 cups chicken stock
  • 10 ounces baby spinach
  • grated nutmeg, to taste
  • 2 tablespoons thinly sliced chives, for garnish
  • 2 tablespoons thinly sliced tarragon, for garnish
  • salt and pepper to taste
Instructions
  1. Trim leeks of outer layer and stems. Chop white and tender green parts into 1/2-inch chunks. Soak leeks in a large bowl of lukewarm water, swishing to dislodge sand. Drain and soak again, then lift leeks from water, leaving any sediment behind.

  2. Heat up olive oil in a Dutch oven over medium heat. Add leeks and season well with salt and pepper. Cook, stirring, until leeks are wilted, about 8 minutes.

  3. Add garlic, Cayenne and cook for 1 minute. Add stock and edamame, and bring to a boil, then reduce to a gentle simmer. Simmer for about 25 minutes.

  4. Using a hand blender, process the raw spinach with the soup. Adjust seasoning and add nutmeg. Thin soup with stock if necessary.

  5. Garnish each serving with a sprinkling of chives and tarragon.

paleo thanksgiving
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Chateaubriand with Garlic, Orange and Horseradish Sauce Yum
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
 
Servings: 8
Ingredients
  • 1 (4-pound) beef tenderloin, trimmed and tied
  • 1 teaspoon chopped fresh rosemary
  • 1 garlic clove, minced
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup white horseradish
  • grated zest of half an orange
  • salt and pepper to taste
Instructions
  1. Season tenderloin with salt, pepper, rosemary and garlic.

  2. Preheat oven to 450 degrees. In a large roasting pan, place the meat on the oven’s middle rack and roast until an instant-read thermometer shows 130 degrees (for medium rare), about 20-25 minutes. Let the meat rest for 10 minutes before carving.

  3. In a small bowl, whisk the horseradish and orange zest. Season to taste with salt and pepper and serve alongside the tenderloin.

paleo thanksgiving
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Crown Roast of Pork Yum
Prep Time
30 mins
Cook Time
1 hr
Total Time
1 hr 30 mins
 
Servings: 10
Ingredients
  • 1 8 to 9-pound crown roast of pork (10 to 12 ribs)
  • 6 garlic cloves
  • 1 teaspoon fennel seeds
  • 1 teaspoon rosemary leaves, chopped
  • 1 teaspoon fresh sage leaves, chopped
  • finely grated zest of 1 lemon
  • 3 tablespoons extra-virgin olive oil
  • salt and pepper to taste
Instructions
  1. In small skillet under medium high heat, toast fennel seeds until fragrant, 1 to 2 minutes. Place toasted fennel seeds, rosemary, garlic, sage, lemon zest, salt and pepper in a blender. Pulse blender to chop everything up, then add olive oil, and blend until mixture becomes a paste, scraping down sides occasionally with a rubber spatula.

  2. Season pork evenly with the herb paste.

  3. Heat oven to 450 degrees. Place roast in a roasting pan and roast for 20 minutes, then turn heat down to 350 and continue roasting until meat registers 145 degrees on an instant-read thermometer, about 1 hour longer. Let rest 15 minutes before carving.

paleo thanksgiving
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Dark Chocolate Bacon Yum
Prep Time
30 mins
Cook Time
20 mins
Total Time
50 mins
 
Servings: 6
Ingredients
  • 1 pound thick-cut bacon slices (about 12 slices)
  • 12 ounces unsweetened ultra-dark chocolate containing $85-95% cocoa
Instructions
  1. Heat oven to 350 degrees. Line a baking pan with foil; it should be large enough to hold the bacon in a single layer. Place bacon in pan and bake until lightly browned and crisp, 15 to 20 minutes.

  2. Drain bacon fat from pan and tap dry with a paper towel.

  3. Meanwhile set up a double boiler by heating a large saucepan filled with water over medium heat to a simmer. Set a stainless steel bowl over the simmering water. Add chocolate and stir with a rubber spatula occasionally until smooth and completely melted. Remove bowl and set aside.

  4. Cover a baking sheet with parchment paper. Using tongs, carefully dip half the bacon into the melted chocolate turning to coat all sides in chocolate. Transfer to the clean sheet of waiting parchment paper. Repeat with the remaining slices of bacon, dipping them in the melted dark chocolate. Let chocolate set at room temperature and refrigerate until chocolate is hard.

paleo thanksgiving
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Aigo Boulido – French Hangover Soup Yum
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
 
Servings: 6
Ingredients
  • 20 garlic cloves, peeled
  • 6 cups chicken stock
  • 1 tablespoon extra-virgin olive oil
  • 12 fresh sage leaves
  • 6 eggs
  • ½ cup unsweetened, whole-grain cereals (Such as Ezekiel’s or Bob’s Red Mill’s), processed into crumbs
  • ½ cup fresh Italian parsley, chopped
  • salt and pepper to taste
Instructions
  1. Heat up the oil in a Dutch oven over medium heat. Add the garlic and sage and let them sizzle a bit without browning, about a minute.

  2. Add chicken stock and bring to a boil over high heat, then lower to a simmer. Cook for 10 to 15 minutes. Salt and pepper to taste.

  3. With a hand blender, process the soup until it is no longer lumpy.

  4. Over medium heat, bring to a brisk simmer and, for each serving, poach an egg one by one for about 3 minutes, removing them delicately as you go, and making sure they don’t break.

  5. Once all eggs are poached, lift them with a slotted spoon and place each one into one soup bowl. Ladle soup over it, sprinkle with a large amount of chopped parsley, and drizzle with a good estate extra-virgin olive oil.

paleo thanksgiving
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Grilled Vegetables and Garlic-Lime Aioli Yum
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
 
Servings: 10
Ingredients
For the vegetables:
  • 3 carrots, unpeeled and cut into ¾ inch wedges
  • 1 small head broccoli, cut into florets
  • 3 medium parsnips, peeled and cut into 3/4-inch wedges
  • 3 medium beets, peeled and cut into 3/4-inch wedges
  • 2 bunches scallions, trimmed and halved lengthwise
  • extra-virgin olive oil, for drizzling
  • salt and pepper to taste
For the aioli:
  • 3 garlic cloves, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon mayonnaise
  • 1 large egg yolk
  • ¼ teaspoon cayenne pepper
  • ¼ cup extra-virgin olive oil
Instructions
  1. Preheat oven to 425 degrees. Place broccoli and cauliflower together on one large rimmed baking sheet, and carrots, beets and turnips on another. Place scallions on individual pans. Toss all vegetables with olive oil, salt and pepper until well coated.

  2. Roast scallions 12 to 15 minutes; broccoli and cauliflower 20 to 30 minutes; and carrots, beets and turnips 40 to 50 minutes.

  3. Make the aioli:

    In a food processor, combine all ingredients except olive oil. With the blender running, slowly add the olive oil in a thin, steady stream.

  4. Arrange roasted vegetables on platter. Serve with the aioli on the side.

paleo thanksgiving
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Citrus Salad with Champagne Yum
Prep Time
15 mins
 
Servings: 6
Ingredients
  • 2 pink grapefruit
  • 1 white grapefruit
  • 5 navel oranges
  • 2 Meyer lemons
  • Truvia for sprinkling
  • Blanched almonds, for garnish
  • Champagne to taste
Instructions
  1. With a sharp knife, cut the end of all citrus. Place one fruit on a cutting board on one end, so it stays on the board safely. Carefully slicing around the fruit from one end to the other, remove both skin and pith. Repeat for all the fruits.

  2. Slice all the fruit crosswise about 1/4 inch thick. Arrange slices in a bowl, making sure each serving has all colors. Pour enough Champagne to cover the fruits halfway. Add a few blanched almonds to garnish. Sprinkle lightly with Truvia.

5 FAST TIPS TO READING FOOD LABELS

5 FAST TIPS TO READING FOOD LABELS

 

Here’s how to make healthier choices quickly when shopping for food:

 

If you’re like me, you don’t have time to fuss around at the grocery store, debating on whether or not a food should make its way off store shelves and into your shopping basket. With a full-time job, half-time sanity, and all-the-time kids with their beaks open like hungry little birds, I need to make a quick decision on what to buy. Although food labels may look complicated, they can be decoded fairly easily and quickly, once you learn a few tricks. These 5 fast tips will help you save some time so you can get in and get out, and feed everyone in the nest something nutritious.

 

Tip #1: Check the ingredients list BEFORE the nutritional facts.

 

If a package of food contains ingredients that are known to cause health problems, then it doesn’t matter how many grams of protein, fat, or carbohydrates are in each serving. The food is simply not a healthy food. The top 10 ingredients to look for and avoid are:

 

  • High-fructose corn syrup, the #1 source of calories in America, which increases triglycerides, boosts fat-storing hormones, and drives people to overeat and gain weight.
  • Artificial sweeteners (Aspartame, Acesulfame-K, Sucralose, and Saccharin), which are far worse for you than plain sugar and research shows them to be associated with weight gain.
  • Food dyes such as blue 1 and 2, green 3, red 3, and yellow 6, which have been linked to thyroid, adrenal, bladder, kidney, and brain cancers.
  • Monosodium glutamate (MSG), which is a processed “flavor enhancer” and has been shown to seriously screw with brain chemistry when consumed in large amounts.
  • Sodium nitrate and sodium nitrite are two different preservatives believed to cause colon cancer and metabolic syndrome, which can lead to diabetes.
  • Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT), potentially cancer-causing preservatives that can seriously mess with your hormones.
  • Potassium bromate, an additive used to increase volume in breads and pastries and is known to cause cancer in animals.
  • Hydrogenated oils such as palm oil, corn oil, or soybean oil, which raise your “bad” LDL cholesterol and triglycerides and lower your “good” HDL. These fats also increase your risk of blood clots and heart attack.
  • Sodium benzoate and potassium benzoate, which have been linked to serious thyroid damage and may have cancer-causing effects.
  • Sulfur dioxide, a toxic additive that has been banned by the FDA on raw fruits and vegetables but still found in other foods. It destroys vitamins B1 and E, and can contribute to breathing problems and cardiovascular disease.

 

Tip #2: A shorter list is usually a better list.

 

If an ingredient list is excessively long, there is a good chance that it contains food additives, preservatives, and other ingredients that aren’t very good to put into your body. Simple is better.

 

Tip #3: Check the serving size and amount of servings.

 

Not all packages contain only one serving, which can be misleading when you read the nutrition facts. For example, if you see that there are only 4 grams of serving for each serving size, but there are 4 servings per container, there are really 16 grams of sugar in the whole package.

 

Tip #4: Use the <10> rule.

 

A rule of thumb for deciding if a food has a high amount of protein (good) or too much sugar (bad): Protein should be in double digits (>10 or more grams) and sugar should be in single digits (< less than 10 grams). The American Heart Association recommends that the maximum amount of sugar you should eat in a day are:

 

  • Men: 37.5 grams (9 teaspoons)
  • Women: 25 grams (6 teaspoons)

 

Currently, the average American currently eats 82 grams (19.5 teaspoons) of added sugars a day!

 

 

Ideally, no added sugar is the best amount of sugar. Of course, there are sugars occurring naturally in some foods such as fruit, so just read the label to check if sugar has been added to the product or not. If it isn’t listed, it’s naturally occurring and doesn’t have as much of a detrimental effect on your body. Remember that there are many different names for sugar. In fact, there are about 61 of them, which include:

 

Agave nectar Demerara sugar Mannose
Barbados sugar Dextrin Maple syrup
Barley malt Dextrose Molasses
Barley malt syrup Evaporated cane juice Muscovado
Beet sugar Free-flowing brown sugars Palm sugar
Brown sugar Fructose Panocha
Buttered syrup Fruit juice Powdered sugar
Cane juice Fruit juice concentrate Raw sugar
Cane juice crystals Glucose Refiner’s syrup
Cane sugar Glucose solids Rice syrup
Caramel Golden sugar Saccharose
Carob syrup Golden syrup Sorghum Syrup
Castor sugar Grape sugar Sucrose
Coconut palm sugar HFCS (High-Fructose Corn Syrup) Sugar (granulated)
Coconut sugar Honey Sweet Sorghum
Confectioner’s sugar Icing sugar Syrup
Corn sweetener Invert sugar Treacle
Corn syrup Malt syrup Turbinado sugar
Corn syrup solids Maltodextrin Yellow sugar
Date sugar Maltol
Dehydrated cane juice Maltose

 

Tip #5: Know the WHOLE story.

 

Don’t fall for bread or pasta products that advertise “made with organic flour” or “made with unbleached flour.” Although they sound healthy, all they probably really contain is refined flour (bad). Make sure the ingredient list says “whole-grain wheat,” or whole-grain of whatever grain it contains (bran, oat, etc.). Here’s a quick look at the difference between whole vs. refined grains, and why it is important to choose whole-grain:

 

  • Whole grains. These unrefined grains haven’t had their bran and germ removed by milling, which means that all their nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium.
  • Refined grains. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains will not keep your blood sugar levels steady, which is why you will be hungry again soon after consumption.

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GOOD FATS VS. BAD FATS

GOOD FATS VS. BAD FATS

 

Which fats are you cooking with? Some fats are actually dangerous, while some help prevent disease and weight gain. This ultimate good fats vs bad fats guide crushes myths and set the record straight, so that you can live your fittest life, lose weight, or keep your ideal weight.

 

Can I cook with Canola oil (and other unflavored oils)?

 

 

Alright, so to get started with the good fat versus bad fat, I’m going to get started with a very, very, very bad fat.

 

The one that I need to begin with is the most exceedingly awful of all is the canola vegetable safflower oil and others that are unflavored. These are the oils that you would prefer not to use to cook with or to make a serving of salad dressing.

 

Oils don’t actually have flavors and so we can’t unflavored it. They don’t make your food taste good. What makes it more very unhealthy is the way they extract these oil from a vegetable, safflower or canola, totally unnatural.

 

The big food companies rely on an extraction process that is extremely processed and not very healthy. They do use chemicals and heat to extract the oil.

 

My first advice is to get rid of any unflavored oil like safflower, canola & vegetable oil.

 

What is Extra Light Olive Oil?

 

 

According Kitchnn, extra light olive oil is a refined oil that has a neutral taste and a higher smoke point. It can be used for baking, sautéing, grilling, and frying. The word “light” is used as a marketing term that describes that the oil has a lighter flavor. It doesn’t mean that the oil is lower in calories.

 

This is not actually light, the taste might be light because it’s not very good. In fact, it’s horrible! If you were going to taste it, take a little teaspoon and taste it, it would be horrible.

 

Light olive oil is an oil that is blended with the unflavored oil. It’s a little bit of a very bad quality olive oil. Get rid of it, please.

 

Pure Olive Oil

 

 

Now, the other one is the pure olive oil and it has nothing pure about it.

 

Pure, sounds like a good term but this is another marketing word that the company used so they can sell more. Pure olive oil is actually a tiny fraction of extra-virgin olive oil that is mixed with another unhealthy unflavored oil.So please, no light, no pure olive oil. Only extra-virgin olive oil.

 

Butter

 

 

Now, another one that I don’t use too much is butter. There’s nothing wrong with butter. Butter is actually good. In fact, it’s much better than margarine, for example. I encourage you to actually cook with butter.

 

One problem with butter is that there’s a lot of saturated fat in it plus it burns very quickly. The smoke point of butterfat is very low, so we cannot really sear or sauté something with butter, at least not with 100% butter.

 

You can do a mix of extra-virgin olive oil and butter but if it’s only butter, it’s a bad idea because it burns quickly and nobody wants burned fat into their own body. Right?

 

Can I cook with Extra-Virgin Olive Oil?

 

Now here’s what everything you need to know about olive oil. I’ve mentioned a lot of times about olive oil & how you should get rid of pure olive oil, light olive oil or just olive oil. As a matter of fact, if it doesn’t say extra-virgin olive oil, just don’t use it.

 

 

Extra-virgin olive oil is the best olive oil because it has the most nutritional value and also has the best tasting. There’s a serious panel of experts that do test the oils and then taste it. They test it to make sure that the acidity is extremely low because the lower the acidity, the great nutritional value.

 

If you would like to savor it, you can actually do it by yourself. Just take a little teaspoon, pour a bit of extra-virgin olive oil and then taste it. You’ll be surprised to see the difference between all the olive oils that you have in your supermarket. In fact, there might be 20 to 30 different olive oils in any supermarket in America.

 

Now which one to use? You know that’s a big question. There are two different kinds of olive oil that I would like to recommend. First is the extra-virgin olive oil which can be organic or not, but I prefer organic though. I used it to cook, to sear chicken or fish, and to sauté vegetables like zucchini or mushroom.

 

Now, the second kind of extra-virgin olive oil that I use for salad dressings is called estate olive oil and they’re actually a very good one. These are extra-virgin olive oil of the month club which I got from Spain and Portugal. Don’t get me wrong, there’s plenty of extra-virgin olive oil that is fantastic from California, France, Italy, Greece, or Turkey.

 

It’s called estate because these olive oils are usually from a small family or a very small production somewhere in the countries that I just mentioned.  They make olive oils with pride and they put the name of the estate on it.

 

And just like very good wine, they take a lot of pride in making of these extra-virgin olive oil and to give you an idea, it will cost around $25-$30 per bottle. It might be expensive but these are ideal for drizzling. You just need a few drops.

 

I do encourage you to have two different kinds of extra virgin olive oil: one, bigger volume a little more affordable so you can actually sear, sauté and cook with it, and the estate olive oils that are usually in the dark glass bottle, still extra-virgin and first cold-pressed.

 

What is First Cold-Pressed?

 

According to Proteco, cold pressing refers to oils obtained through pressing fruit or seeds with a modern steel press. Cold pressed oils to retain all their flavour, aroma, and nutritional value, making these oils great for cooking and skin care requirements.

 

First pressed means that olive oils are crushed and pressed once. The first olive oil extracted from the pressing is of the highest quality and purity. Now the cold-pressed according to Texas Olive Ranch means that the olives never exceed a certain temperature during the entire pressing process–around 80 degrees Fahrenheit. Keeping the olives cooler will ensure the maximum quality and heating produces lower quality olive oil.

 

So choose a first cold-pressed and then select two kinds, one that you can afford that’s probably $15 for a big two liters. So that’s about two quarts.

 

Then spend a little bit of money like $25-$30 for a small bottle of estate olive oil as these are much more better-quality that comes from Spain, Italy, Greece, France, California, Australia or South Africa.

 

Having an estate olive oil, you don’t even need vinegar or even salt and pepper. Just drizzle it over grilled fish, meat or vegetables. Some beautiful greens or just some tomato and mozzarella and basil that’s all in it.

 

What are Specialty Oils?

 

 

There’s also a bunch of oils that I really like and I call them the specialty oils. Specialty oils are oils that are a bit more expensive. We have pumpkin seed oil, white truffle oil, a walnut oil, grapeseed oil and also the sesame seed oil. Sesame seed oil is great because you can cook it with all kind of Asian dishes. It does keep the taste.

 

All of those oil gives a lot of taste and that’s why we use them, but we don’t use them to cook so much except sesame olive oil. Sesame olive oil is great to actually do a stir-fry for your vegetables, shrimp, fish, or chicken. I use walnut and grapeseed oil to drizzle on the salad because it gives kind of a nice taste.

 

For the truffle oil, this is actually kind of a big scam. Most of the black truffle oil and white truffle oil don’t actually have any truffle in them. How does that happen? I don’t know but it just doesn’t. It tastes like it but doesn’t have any kind of black or white truffle oil. You can spend quite a little of money to have an olive oil that is blended with some truffle but that’s actually very rare.

 

Is Coconut Oil good for you?

 

Coconut Oil For Weight LossHere’s another kind of oils, these two are fairly new to the marketplace. A couple of years ago, nobody heard of coconut oil or avocado oil. These are both good choices. It has a good nutritional value, pretty healthy, not bad at all and you can cook with both of them. They have a very high smoking point which means that you can sear, saute and cook.

 

In the case of avocado oil, it’s very good to make salad dressing or to drizzle on a salsa, fish or shrimp.

 

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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.

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