Throw your fave summer sweeties into a food processor- try peach, plum, nectarine, berries... just to list a few- and pulse until smooth. Place in freezer-safe dish and cover with foil. Freeze 2 -3 hours, stirring every 30 minutes with a fork.
No need for sugar, or dairy... it's JUST fruit! Enjoy!
How? Simply skip the parm and you won't miss a beat!
Combine the following in your mini-prep food processor:
2 cups fresh basil leaves, packed
1/4 cup extra virgin olive oil
1/4 cup cold pressed flaxseed oil
1/4 cup raw pine nuts
1/4 cup raw walnuts
4 medium sized garlic cloves, minced
Freshly ground black pepper to taste
Now comes the question, what do you eat it with? Spaghetti (Spaghetti SQUASH, of course!), or with steamed kale, or on top of grilled salmon, or roast chicken... whatever you fancy
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Two large, 8 – 10 oz yams
2 Tablespoons cold-pressed, extra-virgin olive oil
Salt & Pepper to taste
-Preheat oven to broil.
-Wash, then slice the yams into ½” thick, by ½” wide by 3-4 “ long strips (depending on the size of the yam). Most importantly, keep the size of all the slices the same to ensure even cooking.
-Toss well with the oil to ensure the yam pieces are evenly coated.
-Place on rimmed baking sheet, lined with a piece of parchment paper (makes for an easy clean-up).
-Broil for 10’ on one side, then turn over and broil 10’. Yams are done when easily pierced with a fork. Remove from oven, then sprinkle salt and pepper on top.
-Let cool 5 minutes before eating.
-These will store quite well in the refrigerator and are perfect for right before or after your endurance workout.
The Whole9 website is an awesome resource if your looking to further your education on nutirition.
A. Grains provoke an inflammatory response in the gut
Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.
Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.
It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.
B. Grains spike insulin levels
Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.
When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.
C. Grains have an acidifying effect on the body
A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.
D. Grains are “empty calories”
All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)
Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).
]]>On March 12, 2010, PROGENEX Founder Dr. Scott Connelly and CrossFit Founder Coach Greg Glassman sat down to talk about metabolism, and , in particular, how it relates to your long-term health and fitness. The result is more than 90 minutes of education about the relationships between glucose, insulin, ATP, protein, body weight and health. It is a very deep, fast-moving seminar that is extremely enlightening. Some of the topics covered in the full version are:
• Why a calorie is not just a calorie.
• How insulin resistance was evolutionary beneficial.
• How "dieting" can make you fatter.
• What happens when you hit the calcium wall.
This is a small snippet of what he had to say on the matter..
What is insulin sensitivity and insulin resistance? And why is it important to your overall health? Dr. Scott Connelly sits down with CrossFit Founder Greg Glassman to discuss the impact of insulin sensitivity and insulin resistance in Part II of his series on nutrition.
PROGENEX is also the major sponsor of the 2010 CrossFit Games!
]]>A eye opener to watch if you have time!
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The Food Revolution on Grass Fed Beef vs Grain Fed Beef.
Still want more info?
Wikipedia info on cattle feeding systems.
Dr. Mercola - Real Beef Eat Grass Not Grains
You make the choice, keep eating grain feed beef or make the switch....?
Where to find organic grass feed beef in Perth. HERE
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