Sigh. Nothing can pull a girl's heartstrings like a good recipe for chocolate peanut butter bars. As a lifelong fan of Reese's peanut butter cups, I've always wanted to find a way to indulge my chocolatey peanut buttery cravings at home without having to succumb to mass market candy with all its not-so-lovely additives.
Enter this too-good-to-be-true chocolate peanut butter bar recipe by my fellow blogger Carol at Ditch the Wheat. She obviously understands the magical spell Reese's can hold over you, as well as the age-old struggle between trying to indulge in a decadent dessert and trying to eat better for your health.
I was delighted to discover her latest recipe book Indulge: 70 Grain Free Recipes included a recipe for chocolate peanut butter bars. Not only do these hit the spot perfectly, but the recipe is very friendly to those with allergies or anyone following a grain-free, dairy-free or paleo-style diet.
If you're trying to avoid peanut butter (for allergies or other reasons), or if you just want to give these a creative flair, you can also try making them with almond butter or cashew butter--I imagine homemade macadamia nut butter would be pretty finger-lickin' good, too!
How to Make Grain-Free Chocolate Peanut Butter Bars
Preheat oven to 350°F (177°C). Line the bottom of a 4x8 inch rectangular loaf pan with parchment paper.
In a large bowl combine the ingredients for the crust.
Evenly press the dough into the bottom of the prepared baking pan.
Bake for 10-15 minutes. The crust is done when it is lightly brown and firm to the touch. Let the crust cool before spreading the filling.
In a bowl, combine the nut butter, coconut oil, raw honey. Mix and reserve about ¼ of the mixture for the chocolate topping.
Spread the almond butter filling onto the cooled crust.
Place the bars in the freezer to firm up before spreading the chocolate mixture on top of the almond filling.
To make the chocolate topping add unsweetened cocoa powder to the reserved almond butter filling and sweeten to taste.
Spread on top of the semi-frozen bars. Place in the fridge to firm. Store the bars in the refrigerator.
Makes 8 servings
Easy peasy, aren't they? If you're ready to try more grain-free, primal-friendly dessert recipes, then you'll want to check out Indulge: 70 Grain Free Desserts. You'll get:
Over 70 + recipes that include nut free & egg free recipes
162 pages of content
All recipes are dairy free and adhere to Paleo principles
Hyperlinked table of contents makes navigating easy
Learning to eat to increase your metabolism can be a long and complicated journey. At least, that's what I used to think. It turns out the solution might be a lot more simple than I previously thought.
I'll admit, I've tried a lot of the typical "tricks" to increase my metabolism. You've probably heard of them. Eat more protein. Drink tons of water. Fidget a lot. Hit the treadmill. Take hot baths. Eat a lot of cayenne pepper.
Some of these are founded in logic. Others are dead wrong. And some are just plain silly. And frankly, nothing seemed to make an immediate and noteworthy impact for me.
What was missing from my approach was a simple method of monitoring biofeedback and tweaking my diet accordingly. Incredibly simple. Surprisingly effective.
In my last post about how I got rid of my cold hands and feet, I brought up a few basic ideas about increasing your metabolic rate (which conveniently solves cold hands and feet, as well as quite a few other annoying issues associated with a low metabolism). But a few of my readers asked me for more specifics from Eat for Heat. So here I am to dish out some of the more juicy details...
How to Eat to Increase Your Metabolism
The basic idea in Eat for Heat can be summed up in this excellent quote from the book:
"When you are cold, especially in the hands and feet, your urine is clear, the urge to urinate is strong, or you are peeing frequently… YOU NEED TO EAT MORE AND DRINK LESS. When you are hot, especially in the hands and feet, your urine is dark or you haven’t peed in a really long time… YOU NEED TO EAT LESS AND DRINK MORE."
So how did I solve my cold hands and feet in one day?
I cut back on my liquids (I was drinking a lot when I wasn't thirsty), and I chose foods that were dense in calories, salt and carbohydrates.
For me, this meant some snacks of cheese with honey or dried fruit or a few bites of my coconut oil fudge. I didn't have to overeat or even significantly change my normal eating habits (for instance, I ate a typical dinner that evening the same as I normally would). However, even with these minor changes, I noticed immediate signs of increasing my metabolism (i.e. toasty hands and feet!).
Although some specific eating strategies are mentioned in the book, Eat for Heat also advocates being flexible and individualizing the strategies according to your biofeedback. Personally, I just took the general idea and adapted it to what I typically eat and what is already in my kitchen. The fact that I could do this and still get phenomenal results is just plain awesome.
Are You Drinking Too Much to Increase Your Metabolism?
If
you're taking in too much fluid, you'll notice having to urinate with
increased frequency (sometimes even every 20-30 minutes) and your urine
will be super clear like water. Some health gurus claim this is a good
thing, but I don't buy it. In fact, it could be a sign that you're
losing excess salt and other electrolytes through your urine. This can
really stress the body--not a good thing if you want to maintain
metabolic balance.
After reading Eat for Heat, I realized
that I often experience frequent trips to the bathroom at the same time
of day my hands and feet start getting really cold! A very intriguing connection.
So how much fluid is enough?
As
you might guess, it's all up to the individual. Your need for fluid is
based on a lot of variable factors, like your current metabolic rate,
the climate you live in, how active you are, etc. This is where all that
biofeedback stuff comes in.
I've found it very helpful to pay attention to two things: 1) my level of thirst and 2) how warm I feel.
Interestingly, I feel more thirsty when I feel warm and my hands or feet are feeling toasty. The two definitely go hand in hand!
And
instead of drowning my thirst in tons of clear water, I try a more
subtle approach and drink just a few ounces of liquid at a time.
Sometimes I choose plain water, but more often I go with diluted juice
with a dash of salt to balance it out. In either case, I have about four
fluid ounces at a time and simply drink more as needed. This gives my
body time to take it in and give me that valuable biofeedback.
Warming and Cooling Foods: Achieving Metabolic Balance
An important concept in Eat for Heat is that certain foods tend to warm up (increase) the metabolism and others tend to cool it down.
Warming foods are generally calorie-dense foods. They will normally contain more salt, sugar, carbohydrates and saturated fat (the good stuff of course!). Some examples would be cheese, real butter or cream, coconut products (like shredded coconut or coconut oil), grains, starchy vegetables (like potatoes), fatty meats (I'm thinking quality bacon would be excellent) and real desserts (like ice cream or homemade cheesecake--yum!).
Cooling foods have essentially the opposite qualities. They are less calorie-dense, and contain more liquid in ratio to salt, carbohydrates and fat. These might include water (and other weak beverages like coffee, tea and juice), fruit and vegetables. These foods are not inherently bad, of course. They just tend to promote a slower metabolic rate if used at the wrong time, rather than increase your metabolism like warmer foods.
The idea is not that you eat only warming foods and shun the cooling foods. Not at all. This is not another game of bad foods vs. good foods.
Instead, the idea is to pay attention to how your body reacts to specific foods at certain times. Yep, we're talking about good ole biofeedback again.
Here is an example:
If you tend to feel sluggish and cold in the mid-afternoon, then this is a good time to try out more warming foods and dial it down on the more cooling foods (probably not a good time to have a bottle of water, for instance).
Or perhaps if you're too warm in the evenings, that's a good time for light soups and beverages (like juice or kombucha), with some fruits and veggies as well.
For me, understanding the difference between warming and cooling foods has allowed me much greater control over my metabolic state throughout the day. By listening to my biofeedback, I am able to choose foods that keep me feeling balanced.
How do I love thee, butter? Oh, let me count the ways...
1. Butter is real.
I love food that doesn't need an ingredient list. And butter is as simple as it comes: cream. That's it. No hydrogenation necessary, no flavor additives, no preservatives. Just my style.
2. It's delicious.
When it comes down to it, healthy food should taste amazing. And butter definitely fits that bill. Who doesn't like butter? Granted, I'm sure there are some folks out there who don't... but I've yet to meet one personally. Not only does real butter taste a million times better than any "buttery" spread out there, it also makes other food taste great too!
My number one cooking tip? Use real butter. Everything you make will taste better.
3. It's got vitamin A.
Forget carrots! Beta-carotene is so yesteryear--and it's hard for many people to convert beta-carotene into useable vitamin A anyway. Get some super bioavailable vitamin A from real butter instead. It's great for your eyes, your skin and so much more. Learn more about the vitamin A in butter here.
4. It's got saturated fat.
Eek! I feel like I said a dirty word. But saturated fat is not the health demon portrayed in the media. In fact, the fats in butter are some of the most life-giving fats on the planet. The short- and medium-chain saturated fatty acids in butter protect against cancer, boost immunity, fight fungal overgrowth and provide a steady source of energy for your body. Read more about the health benefits of saturated fat here.
5. It's low in PUFAs.
I don't like to demonize food groups, but polyunsaturated fatty acids (commonly known as PUFAs) aren't your friend. I don't believe a little cod liver oil or some peanut butter now and then is something to worry about, but the fact that so much of our food is drenched in vegetable oil these days has caused a serious imbalance in our diets. When you consider that polyunsaturated oils have been linked to cancer risk among other health problems, it makes sense to cut back on those PUFAs and consume a more balanced ratio of fatty acids.
Enter butter. Butter's fatty acid profile depends on the source (grass-fed obviously provides more benefits), but overall butter contains an awesome balance of fats:
65 percent saturated fat
30 monounsaturated fat
5 percent polyunsaturated fat
6. It's got vitamin K2.
Vitamin K2 is the most beneficial form of vitamin K. It's easily absorbed and utilized by the body. Vitamin K2 works in synergy with other fat-soluble vitamins like vitamin A, vitamin D and vitamin E to improve your health in a number of ways. Vitamin K2 is even associated with a lower risk for cancer and heart disease! Find out more about the vitamin K2 in butter here.
7. It's got butyric acid.
Butyric acid (also known as butyrate) is a beneficial fatty acid that has been shown to improve cholesterol levels, lower triglycerides, promote healthy body weight, and restore gut health. It can even help reverse cancer. Read more about these benefits here.
8. You can make your own.
Yes, you can! And it's incredibly easy. I've made my own butter by shaking fresh cream in a jar (tiresome, yes, but also a great arm workout!) and by mixing it in my Cuisinart food processor.
Raw dairy has some fantastic benefits because it contains the natural enzymes and co-factors that aid in the absorption and utilization its nutrients. Although raw butter can't be found in most stores, you may be able to find it from a local farmer or you can make your own if you have access to raw cream.
10. You can make it cultured.
Culturing the cream before making raw butter is a great way to increase the bioavailability of the nutrients found in butter. Simply leave your raw cream out at room temperature for about 7 hours to let it culture and then make your butter as usual. You can also find cultured butter in some stores and farmers markets.
I'm sure I could go on, but now it's your turn: do you love butter? Tell us in the comments below!
Tooth decay has become an accepted norm in our culture. Sure, we fluoridate our water, scrub our teeth with plastic bristles and dutifully have our teeth scraped with metal objects a couple times every year. But for all our effort, tooth decay remains an ever present part of our lives. While modern dentistry preaches prevention, the underlying policy is to drill and fill the imperfections in our teeth. Above all, the word "cure" is never used in conjunction with subjects like cavities, gingivitis and other dental woes.
Until now. Ramiel Nagel takes the daring leap from drilling to curing in his book Cure Tooth Decay. To be perfectly honest, before hearing about this book I never even considered the idea that tooth decay could be reversed. I was so swamped by cultural bias that I assumed cavities could only be prevented by brushing, flossing, and staying away from sweets. And if that didn't work (as it often doesn't) then it was time to drill those poor teeth to oblivion. But according to Rami, this system of dental care fails at every level:
"Modern dentistry is a profound failure. The enormity of suffering and disease caused by dentistry is so massive that it is beyond comprehension."
"High speed drilling creates high friction and raises the temperature of the tooth nerve, causing irreversible nerve damage in 60% of cases."
Nagel goes into depth about why and how modern dentistry has failed us. For not only are their treatments ineffective (some might even call them cruel), but the focus is never on the right thing: preventing and healing tooth decay. He also addresses several of the common myths about tooth decay (such as food on teeth causing cavities).
A Comprehensive Guide to Tooth Decay
I was floored by the amount of information contained in Cure Tooth Decay. I honestly did not expect to learn so much about what makes teeth healthy and why tooth decay happens. I was also surprised how little I really knew about dental health. Reading about the process of how teeth remineralize was absolutely fascinating.
For years, dentists have been treating teeth as if they are separate from the rest of the body. And perhaps this is the greatest mistake concerning the health of our teeth and gums.
Nutrient Density and Tooth Decay
As we know from the work of Weston A. Price (detailed in Nutrition and Physical Degeneration), tooth decay was far less rampant in traditional cultures who consumed their ancestral diet than it was in modern society. Price took the information he gathered from traveling the world and applied it to his patients when he got home.
It's interesting to note that Price did not put his patients on traditional diet. Instead, he applied the principles of traditional diets by adding a few key nutrient dense foods to their diets. This had a marvelous effect on their general health as well as the health of their teeth.
In Cure Tooth Decay, Nagel outlines these same principles and gives specific tips for supplying the body with the nutrients it needs to remineralize teeth. Some of these key nutrients include vitamin A, vitamin D, vitamin K2 (what Price refers to as Activator X), and important minerals like calcium, phosphorous, and trace minerals as well.
Nagel suggests specific foods that can help supply these nutrients (grass-fed dairy, pastured eggs, bone broth, liver and seafood top the list, of course) and also outlines which foods may be causing problems with nutrient absorption. Following in Price's footsteps, he emphasizes the benefits of supplementing with high quality cod liver oil and butter oil.
"If you have tooth decay, you are presumably deficient in vitamins A and D."
Metabolic Function and Tooth Decay
"A malfunctioning thyroid gland also plays a role in producing tooth decay and gum disease because the thyroid plays a role in maintaining blood calcium levels."
I was impressed when Nagel brought metabolic function into the picture. He touched on how overall metabolic health (such as thyroid and pituitary function) can affect how the body regulates where minerals are deposited. A poor metabolism may very well lead to tooth decay and gum disease.
Obey Nature, Heal Tooth Decay
"All you need to do to heal cavities is understand Nature's rules for health, and then follow them. When you follow these rules, the built-in ability for your teeth to heal will take over."
Nagel goes into great detail in Cure Tooth Decay about all of the ways our diet can affect the health of our teeth and gums. He offers plenty of practical and specific directions for healing tooth decay.
But he does manage to avoid sounding preachy and rigid in his suggestions. While he admits that those with extensive tooth damage will probably need to follow the stricter approach, he fully embraces the idea that you should do what works and what feels right for you as an individual. He also offers meal ideas and suggestions for eating out. He even provides details for a "One-Amazing-Meal-A-Day" protocol that can be really helpful for those need a stepping stone into the world of nourishing food.
Final Thoughts on Cure Tooth Decay
There is honestly so much good information packed in this book that it's impossible for me to even come close to summarizing it in a blog post. I'm pretty sure that tomorrow I'm going to think of a hundred things I forgot to mention. Here's some more topics Nagel covers in Cure Tooth Decay:
Weston A. Price's original tooth decay curing protocol
How teeth remineralize
Blood sugar regulation and tooth decay
Why healthy gums matter (and how to heal your gums)
What causes plaque and calculus deposits
Toxicity of mercury fillings and fluoride treatments
Safe filling materials
How to find a good dentist
How your dental palate affects your health
Alternatives to braces
Safe tooth whitening
Healing your children's teeth (from infants to older children)
As I said in my GAPS mistakes post earlier this week, you can't overstate how healing real bone broth can be. The gelatin and minerals in authentic broth are essential for rebuilding the body and replenishing nutrient stores. And if you're doing GAPS, bone broth plays a key role in healing the gut and easing inflammation.
Unfortunately, it's difficult to find quality broth and stock on the market today. Your best bet is to make it at home yourself with good quality beef bones. This will ensure that you get the most nutrients and gelatin into your stock. The good thing is that making beef stock at home is a simple process that doesn't take too much hands-on work:
How to Make Real Beef Stock
by Ann Marie Michaels
Looking for more GAPS-friendly recipes? Check out Ann Marie's Reversing Food Allergies Class: get complete lifetime access to more than 200 GAPS-friendly recipes, 50 video tutorials, and exclusive forum support for those embarking on the GAPS diet!
Have a Question About the Reversing Food Allergies class?
Some of the most common questions about the class include:
Save $50 $70 on Enrollment for Reversing Food Allergies!
Enrollment for Reversing Food Allergies ends on April 5th. Right now the entire class is available for $149, but the price will increase to $199 on April 6th.
SPECIAL COUPON OFFER: If you sign up through April 1st you can get the class for $129 with coupon code HEAL. If you are interested in this class, sign up now and take advantage of this deal.
Are you eating butter yet? Earlier this week we explored the benefits of butyric acid in butter, and today we're going talk about the vitamin A benefits.
Is Butter Healthy? Vitamin A Benefits
Weston A. Price found vitamin A to be a missing component in the modern diet compared to the diet of traditional cultures at the time. He noted that the cultures eating tradition foods consumed far more vitamin A than people who lived on modern fare. Here are just a few of the many vitamin A benefits:
Vitamin A is a powerful antioxidant, meaning it protects us from free radical damage in the body.
Protein digestion is improved by vitamin A.
Vitamin A supports bone health.
It is vitally important for thyroid health.
Vitamin A enhances RNA production.
According to Dr. Campbell-McBride in Gut and Psychology Syndrome, vitamin A is also crucial for healing the gut.
But I Get My Vitamin A From Carrots!
Do you? The principle form of vitamin A in carrots (and other plant foods) is beta-carotene. The body cannot use beta-carotene as it is--it has to convert it to a more usable form of vitamin A. And not everyone can make this conversion easily. Particularly infants, children, the elderly, diabetics, and those with poor thyroid function may not be able to make the conversion as needed. The vitamin A in animal foods is in a far more bioavailable form.
Vitamin A and Butter: The Perfect Paring
Vitamin A is a fat-soluble vitamin, so it needs fat to be fully utilized. This make butter a truly synergistic food: it combines vitamin A with important fatty acids all in one package.
Another reason to love the vitamin A in butter? It's so darn delicious! Let's face it: it's not easy for everyone to eat organ meats and seafood (both excellent sources of vitamin A). Butter, however, is something most everyone can appreciate. It's easy to pile it on homemade bread, cook scrambled eggs with it, blend into mashed potatoes... you get the idea.
The Best Butter for Vitamin A
Maybe you've noticed: butter from grass-fed cows has more vitamin A than conventional butter! I've found that most commercial butters have about 6% of the RDA of vitamin A per serving. Higher-quality butter has 8% and I've even seen as high as 10% if find a really good brand. So remember: you get your money's worth when you buy better butter (yes, that is a tongue twister).
Now we're starting to get some traction on the road to finding the answer to our theme question: is butter healthy? Are you a believer yet? If not, stay tuned. We'll be talking lots more about butter during the next few weeks!
Ah, butter. The old-fashioned fat. The perfect partner for a baked potato. My misunderstood friend. It's creamy, flavorful, and downright delicious on toast. But is butter healthy?
I started out writing a post on why butter is healthy, and quickly realized the merits of butter are so far-reaching it will take more than one post to even begin to delve into this controversial subject. After all, most of us have been told for decades that butter belongs on the top of the "do not eat" list. It takes more than one simple blog post to undo years of USDA propaganda.
Is Butter Healthy? Butyric Acid Benefits
So today I want to start by addressing butyric acid (also known as butyrate). Butter is the richest dietary source of butyric acid (3-4%), a short-chain fatty acid which is proving to be highly beneficial.
Butyric Acid and Metabolic Health
A very interesting study demonstrated the benefits of butyric acid in mice. Researchers found that feeding these mice butryic acid could reverse several harmful metabolic affects. The mice who received butyric acid in their diet were leaner and did not have a tendency to overeat. They also had lower cholesterol, triglyceride and fasting insulin levels--all pointing to better metabolic health and a decreased risk of developing metabolic syndrome.
Butyric Acid and Gut Health
The gut actually uses butyric acid as an energy source. Butyric acid has been shown to benefit those with gut disorders like ulcerative colitis and Crohn's disease. That's because this short-chain fatty acid helps restore the integrity of the gut lining while also reducing inflammation.
Butyric Acid and Cancer
Studies have demonstrated that butyric acid has the ability to cause cancer cells to mature into normal cells. This is a unique property, since most anti-cancer substances either kill the cancer cell or cause it to kill itself. Butyric acid, however, appears to preserve the life of the cell by normalizing its function.
Is Butter Healthy?
In the end, the degree of health-giving properties in any given food is dependent upon an individual's tolerance or dietary needs. In other words, your mileage may vary. But after today's post and as we continue to explore butter's health benefits, I hope that we can end the tyrade on this traditional fat and learn to appreciate what butter has to offer.
It's time to go coconuts here at The Nourished Life. I confess: as I've read through The Coconut Oil Miracle this month, my kitchen has taken on a more tropical theme (at least as far as our meals are concerned). Coconut flour, coconut cream concentrate, coconut milk and dried coconut have all made their way into my pantry and my cooking. Why? Because Fife's book is quite convincing about the healing properties of coconut oil!
The Coconut Oil Miracle starts off explaining why coconut oil and other traditional fats have a tainted reputation. I applaud Fife for managing to set the record straight in one short, sweet chapter. He then moves on to possibly one of the most informative pieces I've ever read on the structure of fats. I'm no biologist, and I know most of you aren't either. And I don't want to spend an unearthly amount of hours trying to decipher the differences between all the fatty acids. Well, thanks to this book I don't have to. The explanation was swift and to the point, visually helpful without getting too long-winded. These two chapters along with the next one about the true causes of heart disease alone are worth the cost of the book, in my opinion.
And then comes the coconut oil. Its abilities are no less than astonishing, and yet coconut oil remains a relatively undiscovered gem in the medical community (who seems to have its communal head so far up its... er, textbook... that it refuses to acknowledge the healing power of traditional foods). I can't compete with Fife's elucidation on the benefits of coconut oil, but I can give you a basic summary:
The unique fatty acids in coconut oil (medium chain triglycerides) are antimicrobial, antiviral, and antifungal. That means that it takes one heck of a burden off the immune system when it comes to fighting pesky fiends like bacterial infections, candida, the common cold and even HIV. That's why doing a coconut oil detox is so effective.
Fife also praises coconut oil's ability to burn off excess fat because of it has been shown to heighten metabolic activity. He acknowledges that diets have a habit of not working, and that coconut oil can help combat the typical metabolic slow-down that accompanies weight loss plans. He also warns of the anti-metabolic effects of vegetables oils and suggests that for many people just switching over to coconut oil can be enough to stimulate weight loss. (Read more about coconut oil and metabolism here.)
Coconut oil also makes for luminous skin and hair. Used externally as well as internally, it improves the natural balance of the skin and can be used by those with dandruff, dry skin, skin irritations and even acne (for real).
Fife emphasizes that the medium chain fatty acids found most abundantly in coconut oil are also one of the most important fats in breastmilk, and that a nursing mother who regularly consumes these fats will have a higher concentration in her breastmilk (and thus her baby will receive more of these beneficial fatty acids). So, all you moms out there enjoy a little coconut oil fudge now and then, okay?
According to The Coconut Oil Miracle, this tropical fat is also great for the liver, bone health, digestive health, and thyroid function. It's shown benefits for chronic fatigue syndrome, psoriasis, cancer, stomach ulcers, diabetes and epileptic seizures. I could go on, but I fear my fingers may cramp up if I attempt to list all the benefits associated with coconut oil!
How Much Coconut Oil Do We Need?
Fife recommends 3 1/2 tablespoons of coconut oil per day. He distinguishes the important differences between commonly refined coconut oil and virgin coconut oil, and also adds that you can get the same beneficial fats from coconut milk and coconut meat (dried or fresh) as well.
To finish up, I'll quote Fife from page 88:
"In my opinion, the coconut is one of God's greatest health foods and, when consumed as a part of your regular diet, can protect you against a host of infectious illnesses. Eating coconuts and coconut oil can provide you with some degree of protection from a wide variety of disease-causing organisms."
Q: How does an ant eat a buffalo?
.
.
.
.
.
.
.
.
.
.
. A: One bite at a time.
So, how do you think a real food journey begins? One bite at a time! Chances are at some point or another you've plunged headfirst into a diet overhaul only to find yourself overwhelmed and frustrated within a couple short weeks--and most likely you ended up undoing a lot of the changes you were able to make. It's not easy to turn your diet around. After all, in many cases we're reversing lifelong habits. Trying to change everything overnight can suck the life right out of you if you're not careful.
My real food journey has been a long and bumpy one. I started out shunning hydrogenated oil about ten years ago. Avoiding high fructose corn syrup came a couple years after that. These are small changes, yes, but ultimately it's what got me started on my real food journey and I'm sure just doing these two things benefited the health of my whole family to some extent even when other aspects of our diet weren't so great. These little changes began to snowball and eventually my diet was completely changed. It just didn't happen overnight.
The point is: you have to start somewhere. And wherever that is, start there. Don't worry about everything you should be doing, just focus on what you can do.
The first two steps I mentioned above are an enormous improvement on the SAD diet. No, they aren't everything, not even close. But they are a decent stepping stone if someone has no clue where to start. I mean, high fructose corn syrup is one tough cookie. If everyone vowed to ban this ingredient from their diet, I bet the entire food industry would be in one heck of an upheaval. In case you aren't so sure about how bad HFCS really is, check out this awesome interview between Kelly the Kitchen Kop and Tom Naughton (yes, Fat Head himself) about the dangers of high fructose corn syrup.
Watch this video to learn about Kelly the Kitchen Kop's "food conversion" and how she started feeding her family better:
Of course, there's way more to real food living than hydrogenated oils and high fructose corn syrup. If you're a real food newbie, you might want to check out the Real Food for Rookies E-Course.
Have a Question About the Real Food for Rookies Class?
Some of the most common questions about the class include:
Save $45 $65 on Enrollment for Real Food for Rookies!
Enrollment for Real Food for Rookies ends on May 6th. Right now the entire class is available for $145, but the price will increase to $190 on May 7th.
SPECIAL COUPON OFFER: If you sign up through May 1st you can get the class for $125 with coupon code REALFOOD. If you are interested in this class, sign up now and take advantage of this deal.
Let's face it: most of us are strapped for time in the morning. Cereal may be convenient, but--despite what the commercials say--it's not part of a healthy breakfast. Kelly's course devotes an entire lesson to quick and easy breakfast ideas that are loaded with the nutrients your family needs. The class includes an incredible audio segment with Sally Fallon Morell about what's wrong with modern breakfast cereals. Trust me, after hearing this you'll know why health will never be found at the bottom of a cereal bowl.
#2 Ingredient Labels Confound You
Learn exactly which ingredients are causing health problems like headaches, hyperactivity, depression and more. You'll know just which ingredients to look for and avoid the next time you go shopping. Plus: the downloadable Kitchen Kop Real Food Ingredient Guide comes free as part of the course!
#3 There's a Container of Soy Milk or Tofu in Your Refrigerator
Still under the impression that soy products are healthy? Hear Dr. Kaayla Daniel (author of The Whole Soy Story) reveal the truth about how this food affects our thyroid, our digestion and our hormones.
#4 You're Using Butter Substitutes
If there's a tub of margarine in your kitchen, you'll want to listen close during the second class in Kelly's e-course. Learn which fats are really bad for your heart (it may not be what you think!), and why the right fats are really good for you!
#5 You Think All Sugar is Created Equal
Learn about the most dangerous sugar you could eat and what your alternatives are. Plus get great tips for which natural sweeteners work best in which recipes (something you must know unless you're looking to make a common real foodie mistake!).
#6 You've Never Tried Batch Baking
Baking nutritious snacks and treats at home does not mean spending hours in the kitchen every week. You can save time and money by learning to bake in bulk. Kelly provides not one but two great videos with tips for batch baking your family's favorites!
#7 You Think All Beef Cattle Are Raised on Rolling Green Hills
Learn everything the meat industry doesn't want you to find out! But don't worry, we're not trying to convert you to vegetarianism. In fact, Kelly explains exactly how to find nourishing meat from cows raised the right way. Plus she shares a great video of her farmer explaining what to look for when you go shopping for meat from local farms.
#8 You Think Buying Grass Fed Meat is Too Expensive
Kelly busts right through this myth with a video tutorial on how to save money when you buy local meat.
You won't be intimidated to go buy local produce from the farmer's market once you learn the right questions to ask (and why farmers are okay when you ask them!).
#10 You're Not Sure What to Do About Pesticides on Your Fruits and Veggies
No problem! Kelly explains exactly how to wash your fresh produce to reduce pesticide residue. You also get to hear a revealing audio segment with Jane Hersey on why we need to be concerned about pesticides.
#11 You Think Fresh Produce is Too Expensive
Just like with local meat, there's a way to save money on high-quality fruits and vegetables. Kelly shares an excellent video on how to stretch your dollars when shopping for produce, and also some very important tips for freezing produce.
#12 You've Never Tried Growing Your Own
Turn your backyard into a fresh food paradise by learning from Kelly's experience with home gardening. You can't get more local than your own backyard!
#13 You Give Your Children Low-Fat Milk
I know, doctors keep telling us to give our children low-fat foods earlier and earlier. Learn why this is a terrible mistake and why dairy fats from the right sources are crucial for our children's development.
#14 You're Drinking Low-Fat Milk
Whole milk ain't just for the youngin's! If you think low-fat dairy is good for your health or your waistline, think again.
#15 You Drink Grocery Store Milk to Prevent Osteoporosis
Conventional milk is missing some key components for bone health. Learn how to get the best milk for your family (and your bones!).
#16 You Fork Up the Money for Organic Milk Because It's Better For You
Learn why organic milk from the grocery store may be the worst kind!
#17 You're Not Sure How to Find Good Quality Milk
Kelly's farmer shares his thoughts on how to find safe, nutritious milk from a local farm.
Kelly teaches you how to master bread baking so your family can enjoy the most nutritious bread on the planet (while you save $60 a month!).
#19 You Rely on School Lunches to Feed Your Children
Kelly knows what it's like to feed school age children, and she shares her thoughts on cafeteria lunches and easy, healthy alternatives.
#20 You're Too Busy to Cook Nourishing Dinners
Do you call in for take out a little too often? Learn how to cook nourishing fast food at home! Including tips on meal planning, how to keep your kitchen stocked, and a great video recipe for homemade pizza.
#21 You Don't Know How to Use Your Crock Pot
Don't let your crock pot collect dust! Kelly shows you how to get the most out of this invaluable kitchen appliance so you can prepare easy nutrient-dense meals for your family with as little hands-on time as possible.
#22 You Avoid Cod Liver Oil Because of the Taste
Learn why you should be taking cod liver oil and how to get everyone in your family to take it!
#23 Liver Scares You
It's easy to shy away from foods we aren't used to cooking, but let Kelly take the lead as she shares how she learned to serve up delicious liver dishes that even her kids will gladly eat. Plus, learn why getting your family to eat liver is so important for their health.
#24 You're Still Downing Soft Drinks on a Regular Basis
Learn how to finally kick the soda habit by serving up fermented beverages instead. Kelly explains why these probiotic-packed drinks are so good for you and provides clear instructions for making these bubbly treats (trust me, they taste awesome!).
#25 You're Strapped for Cash
Real food doesn't have to be for the rich and famous! Kelly shares how you can afford to eat nourishing food. (This alone is worth the cost of the e-course--which, by the way, isonly $10 per class if you use the discount code REALFOOD at checkout! Plus there's a payment plan available if you'd rather pay in installments. But hurry--the coupon off expires on May 1!)
#26 You've Changed Your Diet But Aren't Sure What to Do Next
Kelly doesn't leave you hanging after you've become a real food expert. She also shares about safe cookware, the vaccine controversy, antibacterial soaps and much more in her final lesson: "Beyond Real Food."
#27 You Know All of This, But Someone You Love Doesn't
Maybe you're not such a real food rookie, and you don't need much help with the topics mentioned above. But do you know someone who does? If someone you know is still following SAD (the Standard American Diet), giving them this e-course can change their life. You know the old saying, "Teach a man to fish..." That's where Kelly's class comes in! Imagine giving someone the power to change their health with real food. At the risk of repeating an overdone cliche, this really is the gift that keeps on giving.
Have a Question About the Real Food for Rookies Class?
Some of the most common questions about the class include:
Save $45 $65 on Enrollment for Real Food for Rookies!
Enrollment for Real Food for Rookies ends on May 6th. Right now the entire class is available for $145, but the price will increase to $190 on May 7th.
SPECIAL COUPON OFFER: If you sign up through May 1st you can get the class for $125 with coupon code REALFOOD. If you are interested in this class, sign up now and take advantage of this deal.
Easy peasy, aren't they? If you're ready to try more grain-free, primal-friendly dessert recipes, then you'll want to check out Indulge: 70 Grain Free Desserts. You'll get:
. To be perfectly honest, before hearing about this book I never even considered the idea that tooth decay could be reversed. I was so swamped by cultural bias that I assumed cavities could only be prevented by brushing, flossing, and staying away from sweets. And if that didn't work (as it often doesn't) then it was time to drill those poor teeth to oblivion. But according to Rami, this system of dental care fails at every level:
), tooth decay was far less rampant in traditional cultures who consumed their ancestral diet than it was in modern society. Price took the information he gathered from traveling the world and applied it to his patients when he got home. 
this
and epileptic seizures. I could go on, but I fear my fingers may cramp up if I attempt to list all the benefits associated with coconut oil!
himself) about the dangers of high fructose corn syrup. 
) reveal the truth about how this food affects our thyroid, our digestion and our hormones. 
collect dust! Kelly shows you how to get the most out of this invaluable kitchen
appliance so you can prepare easy nutrient-dense meals for your family with as little hands-on time as possible.
