Monthly Archives

July 2016

Dairy-Free Gluten Free Grain Free Paleo

Sunday Morning Crepes

July 17, 2016

Sunday morning crepesWent for a hike this morning and it was glorious outside!!  Wanted to take our youngest daughter out to breakfast and she said she would rather come home and save the money.  (how did I get so lucky??)

However, knowing how her mama cooks…these crepes are probably the reason why. Once you start cooking better foods, you will notice when eating out things do not have the same flavor they use to.  Your palate will change and that is good because the less toxic you are the more sensitive to flavors (real flavors, not just sugar & salt…the main seasoning used in most foods) you will become!

So, we came home and hunkered down to make probably the best breakfast in the known universe.

NO JOKE.

And not only are they ridiculously delicious, these crepes are grain-free, gluten-free and dairy-free(other than the butter, which is a dairy fat than dairy protein, which most people have trouble with).

So, hunker down ….these don’t take long and you will die from pleasure eating them.

YEA….they are that good.

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Print Recipe
Sunday Morning Crepes
Grain free, gluten free, dairy free Crepes
Course Breakfast
Prep Time 15 minutes
Servings
crepes
Ingredients
Course Breakfast
Prep Time 15 minutes
Servings
crepes
Ingredients
Instructions
  1. melt butter
  2. mix all ingredients (except butter and vinegar) together in blender and blend together
  3. add in melted butter and vinegar
  4. lightly stir to incorporate
  5. cook on griddle or pan on med to high heat
  6. serve, top with raspberries and coconut whipping cream and enjoy!
Recipe Notes

Recipe for coconut whipping cream is here:

http://eatthewholeegg.com/recipe/coconut-whipping-cream/

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Healing Self-Love Weight Loss Journey

Bone Broth…My New BFF

July 15, 2016

I am 3 days in so far and I have already felt the positive affects of adapting my diet.  Not only am I down 3 lbs (I was up to 166 from all of the inflammation and slowing of my digestive tract, and I was originally down to 161), my headaches are delineating, digestion is improving(I am pooping like crazy, which for me is awesome), bloating is going down and overall I am not as fatigued.

Granted, the whole process of detoxing will create some of the above symptoms to some extent.  But, it is with an end in sight.  Prior to this, my symptoms would only increase and somewhat exponentially because once inflammation takes over and if you don’t remove the cause, it is like a wild fire with dry tinder everywhere.

In the book, The Plan, Lyn-Genet Recitas, she indicates using a weight scale as an indicator for whether or not your body is being reactive or not.  In my last blog, I indicated that I was removing top offensive foods which usually are:

  • Wheat/Gluten

  • Soy

  • Dairy

  • Eggs

  • Corn

  • Peanuts

  • Tree Nuts

  • Shellfish

  • Fish

*Note (other than corn, this list is basically the top allergens most people have)

She also indicates that in her extensive experience, chicken is usually very reactive for people, in all of my research and reading about elimination diets it is usually turkey that is the least reactive protein (and actually true for me as well).  But, once you begin to clean things up I know that will become apparent to you what you are more reactive to as well.

The main point of her book and any other resource about elimination diets is that the best foods for you are just that….BEST FOR YOU.  If I eat anything coconut and love it with no adverse affects, then I tell you it is the best thing since sliced bread, and you try it and bloat like crazy…well, coconut isn’t for you!

Each of us are unique with our own road maps….our own chemistry.  And certain chemicals get along with one another and others don’t.  So,why would it be any different in our bodies?!?!?  That is why you will read how one person ate this way and lost 4000 lbs and you did the same and gained the 4000 lbs they lost, right?!

Yet, I have to say with all of this, I do believe something.  And I believe it very strongly.  Our bodies are NOT meant to be sick.  They are beautifully designed to fight off, ward off pretty much ANYTHING that comes their way.  However, when we overload them with toxins (sugar…yes…sugar, GMO’s, artificial crap, alcohol, preservatives….you get the idea!), it is just TOO MUCH.

If I gave you a bucket and I said to fill it up; eventually it would fill and anything you added to it after would be overfill.  No matter how you added to it, it would only fall to the ground, efforts wasted and the bucket no longer able to hold any more.

Are you getting where I am going with this??

While, our bodies are amazing, even miraculous at ridding our bodies of toxins….

TOO MUCH IS…… JUST TOO MUCH.

And not necessarily calories!  Your body is designed to burn food.  You know the ones naturally occuring in nature.  Simple enough, right?  Well, take a look at a label of any food that you have recently consumed…see anything like Disodium Guanylate??  And you are like…

WHAAAAA?!

Yep, your body isn’t supposed to have to take care of that.  Yet it does and it does it well.  But here is the other thing, if you do this too much (most of us do) and on a regular basis (yep), your body starts to get overwhelmed and what happens???  It takes that funky big scientific name and puts some fat and water around it to protect you for now, as if to say, ‘I will take care of this later.‘  Except, there is no later because your liver is over taxed, your kidneys are pooped and now your adrenals…

Want me to keep going?

Enough of my soap-box rant.

Here is the good news.  Your body still wants to heal.  Your body still can heal.

That is what I am doing.

And bone broth is my new best friend.  Because my system is so overloaded, it has started to attack seemingly good & healthy foods that under normal circumstances would not bother me.  Now those foods have become public enemy number one…due to my leaky gut.  Once corrected, I will more that likely be able to add many foods back in.  Just ONE AT A TIME and SLOWLY over time.

Bone broth is awesome because it is very non-reactive and easy to digest.  It contains great amounts of protein (6.4 grams in just 8oz!)  It also is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline.  It also heals the guts lining and reduces intenstinal inflammation.

I have included how to make your bone broth.  It really isn’t hard, especially if you have a crock pot!  I have one, but in the middle of making a batch, it busted and leaked all over.  Nice.  Thanks to my wonderful daughter she just quickly switched over to a different pot and did it the traditional way on the stove top.

I wish you better health.   It is possible.  It really is!!!!

 

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Dairy-Free Paleo Super Foods

Coconut Whipping Cream

July 15, 2016

coconut whipping cream

This easy-to-make, must-have-staple will be used frequently when you commit yourself to a dairy-free lifestyle.  I seriously, do not miss real whipping cream any longer.  The benefits of Coconut Milk are numerous, the MCFA’s (medium chain fatty acids) are wonderous and do not increase inflammation in the body like dairy does!  I have a couple tricks up my sleeve that have made this process a little easier than when I started.  So, please whip it up and enjoy!!

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Print Recipe
Coconut Whipping Cream
Creamy Delicious Coconut Whipping Cream to be used with anything... Pancakes? Waffles? Coffee? Tea? Fruit? Eat it straight out of the bowl? YEEEEEEESSSSS!!!!
Course Treats
Prep Time 24-48 Hours
Cook Time 3 minutes
Servings
Who knows??? If you are crazy for this stuff, it may be a one man show, unless you are feeling generous...:)
Ingredients
Course Treats
Prep Time 24-48 Hours
Cook Time 3 minutes
Servings
Who knows??? If you are crazy for this stuff, it may be a one man show, unless you are feeling generous...:)
Ingredients
Instructions
  1. Empty contents of Coconut Cream into your 'frozen' bowl
  2. Add in Vanilla and Maple Syrup
  3. Whip, Whip it good! For at least minutes until you have stiff frothy peaks!
  4. Serve and enjoy...or just pick up a spoon and go for it!!
Recipe Notes

The key to success in this recipe is all in the preparation.

I have tried almost all coconut milks out there and have found Trader Joe's Coconut Cream to be the best option with the best turn out and least waste.

Also, the longer you refrigderate...the better.  Many sites will say 24 hours, but really I find again that anything after 48 is best.  Also, if you are in a pinch and forgot to do this ahead of time, you can always throw in the freezer for 20-25 minutes.  Just want to make sure contents have thoroughly cooled (not froze) before whipping.

Lastly, this trick has been handed down to me by my mama.  Before you whip your cream, freeze a metal bowl for about 20-30 minutes.  This will ensure that your cream stays cool while you whip the crap out of it!

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Healing Self-Love Weight Loss Journey

Leaky what? Leaky Gut!!!

July 12, 2016

I have been working with my awesome trainer, John, for about 2.5 months now.  I have started to make changes to my diet, mostly, cutting back on sugars, junk food, increasing veggie intake and water intake.

As I have indicated in my earlier post, I have seen some positive changes.  My family has seen some changes.  My weight for the most part has not changed, if anything, I have gained weight.  A few pounds,but certainly not losing.  Have I been stellar about my food?  No, I could have been better.  But, I am still making changes and moving in the right direction.  And I have been great about working out.  That I am a champion at!

Still…I could do better…

It isn’t about perfection, it is about lifestyle…I remind myself.

Right.

Yet, there is something nagging at me.  I couldn’t quite put a finger on it.

It started with my energy.  I noticed, even with a good daily dosage of caffeine, that my energy was really starting to decline.  As in, OMG, I am really dreading today’s workout.  Not that normal dread, something deeper.  And when I was done working out, I wasn’t getting that return of energy like I was when I started, it just seemed to zap me more.  And I wasn’t sleeping as well either.

Then, the weird stuff.  Like bloating when I drank water.  Whaaaaaaa?!?!?!

Then, the headaches.  The cravings.  The overall moodiness.  My weight fluctuation without any real logical reason to it.

I knew something was wrong.  And I knew what it was and I know why it was.

I just didn’t want it to be.

I was so excited and on a roll.  Maybe I was too enthusiastic?  Took off of the start line too quickly?  Too much, too soon, too often???

 

Maybe.

It was inflammation.

Now, I know you are probably tired of hearing about this right now.  It really does seem to be quite the buzz word.  But, I have studied and read, and read, and read about the problems with inflammation and the problems it causes.

And, BOY does it cause problems!

The issue of inflammation is a convoluted mess.  It is a jumble-mumble of topsy-turvy issues that all seem to be on top of one another, leaving you to wonder which causes what?  And what started it all?

Chicken or the Egg…Anyone?  (sorry, I couldn’t resist!!)

I can’t say for sure myself, but I have found that they all seem to be linked to one main cause and that is

LEAKY GUT.

What the heck is leaky gut?  Well, it is very much as it sounds.  Your gut, to some extent is made to be permeable.  That is, to let certain things out of your gut (toxins, microbes, and undigested food particles) which allows them to be passed into your blood stream.  However, with leaky gut, your gut is TOO permeable.  And when things are flying out of your gut that shouldn’t; your body’s first response is to attack and hence…inflammation.

Here is a great article about leaky gut made simple.

https://draxe.com/7-signs-symptoms-you-have-leaky-gut/

Stress, diet too high in sugars, refined carbohydrates and oils, intense exercise, eating foods that are reactive with your body, lack of sleep, coffee…..all can be very damaging to the walls of your gut.

 So, if you are experiencing leaky gut and continue to eat foods or expose yourself that make your immune system continually attack, you are going to start to have problems.

Reactions to foods should be taken seriously and not passed off.  Your body is trying to tell you something.  The problem is, that most of us are so reactive that we are not even aware of when we are reactive or not or what is making us sick!

If that is the case, then how in the heck do you figure anything out?!

Enter the elimination diet.

I have been familiar with this diet for some time when my daughter was first diagnosed with food allergies some 15 years ago.  (eggs, wheat, soy, nuts, peanuts, corn, dairy….how would you like to cook with those restrictions?)

I never did go through with it.  I thought by removing all of the offending foods that we should all be good, right??  Afterall,  what the hell COULD we eat?!  It was like everything was taken off the list.  And with that adjustment we did improve immensely, but still there were issues that would crop up here and there…now and again.  Obviously, our systems were not quite balanced, we haven’t achieved homeostasis.

Enter in present.

My body is obviously needing a reboot.  I seem to be reacting to everything, including exercise (intense exercise can also illicit an inflammatory response).  So, what am I going to do?

Heal my gut!  You can too!   And for at least 20-24 days I will be following the protocol below.

This is going to be my approach.

First…

Eliminate all top offending foods.

And for me that will be everything listed above as well as cross reactive allergens to wheat.  Check out great article here from PaleoMom about cross allergens, what they are are and which ones react with gluten (which is one of the worst foods that cause inflammation.)

http://www.thepaleomom.com/2013/03/gluten-cross-reactivity-update-how-your-body-can-still-think-youre-eating-gluten-even-after-giving-it-up.html

Enter in…

Bone Broth.

This stuff heals.  Really heals.  It helps repair the lining of the gut wall, also allowing your gut to take a break from digesting foods.

Then…

Fresh Made Green Juice.

Loaded with necessary enzymes, low in sugar (big inflammatory aggravant), and huge on detoxifying, green juice will help to aid in gut repair and liver repair.

More…

Cooked Veggies & Soups

Roasted, steamed, sauteed.  Just get them in and a good dose of EVOO(extra virgin olive oil) with a smattering of Real Salt.

And last but not least…

Lots and lots of water

Well 1/2 my weight in ounces.  Warm lemon water in the morning to stimulate bile in the liver and then finish it up with maybe some green tea,but mostly plain water.  Want to keep caffeine down to a minimum during this period.

 

And once this period of 20-24 days has passed, I will start to introduce foods.  Only ONE AT A TIME.  And record EVERYTHING.

Headache?  Brain Fog?  Bloating?  Constipation?  Diarrhea?  Aches?  Stiff Joints?  Fatigue?  Sleeplessness?  Skin rash/acne?  Weight gain?

Seriously, if you notice something….ANYTHING that alters your normal state of being after you eat, avoid it and maybe introduce later (6-months) or NEVER.  Why go through all that hell for a bite?

I will keep you up to date on my progress.  These first 3-5 days should be lovely, with all of the toxins flying out of my system.  (feeling badly for my family already….lol)

But, I will check in as often as I can.

Until then, I won’t be eating the whole egg.☹

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Gluten Free Recipes

Gluten Free Peach & Pear Crisp

July 10, 2016

 

peaches

So, it is the middle of summer and my family and I are craving all things Fall.  Why, you ask?  No idea…

Maybe since moving to Southern California from Minnesota, we miss the seasons.  I have been told we have 4 seasons in So Cal, but I have yet to see them…at least not in the drastic manner in which we were used to back in Minnesota.

Pies, crumbles,crisps, mulled spices, anything pumpkin or apple consumes our thoughts and I did the only thing I could think of that is fast.  Peach and Pear Crisp.  I haven’t set out to make this grain free yet, and I will!  But this worked in a pinch!  And in the healthiest manner possible!

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Print Recipe
Gluten Free Peach & Pear Crisp
Easy, fast and delicious! Satisfying Fall cravings even in the middle of summer!
Course Treats
Cuisine Gluten Free
Prep Time 15 Minutes
Cook Time 40 Minutes
Passive Time 10-15 Minutes
Servings
People
Ingredients
Course Treats
Cuisine Gluten Free
Prep Time 15 Minutes
Cook Time 40 Minutes
Passive Time 10-15 Minutes
Servings
People
Ingredients
Instructions
  1. Preheat oven to 325 °
  2. Mix cinnamon, cloves, sugar, salt, and arrowroot flour together and set aside
  3. Drain Juices from jars of peaches and pears chop up entire jar of peaches, chop 1/2 jar of pears stir together and add in dry mixture, fold in lightly until all mixture is incorporated
  4. Distribute evenly in small ramekins (I prefer small ceramic ones) Top with granola
  5. Distribute butter between ramekins on top of granola Place ramekins on baking dish(this prevents spillage in oven!)
  6. Bake for 40 minutes
  7. Remove, let cool for 10-15 minutes
  8. Top with Coconut Whipping cream and enjoy! (see link below for recipe)
Recipe Notes

If you cannot use the brands that I have listed above, it is NOT a deal breaker.  These are just the best possible and healthiest versions that I have found through all of my years of research and testing.  With regards to canned anything...avoid corn syrup whenever possible.  And your sugars should be the least refined if possible.  Most of all, use your common sense.  If it has too many ingredients and ones you do not recognize as FOOD, avoid it.

Granola won't brown and therefore cannot be used as an indicator of done-ness.  Instead, look for bubbling along sides of ramekin.

Coconut Whipping Cream is optional and recipe can be found here

http://eatthewholeegg.com/recipe/coconut-whipping-cream

 

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Self-Love Weight Loss Journey

I am Sorry!

July 4, 2016

So basically, I am a Liar.

I said I would blog everyday. I said I would blog the good, the bad the ugly. And that is what I want for this site. Truly a no bullshit approach to healthier lifestyle lead by food, but not limited to just that. It emcompasses it all. And hence the name Eatthewholeegg.

BUT…..

I didn’t.

I started out all enthusiastic. And even full of myself a bit. Nothing wrong with that, but I was hoping my enthusiasm would prevail. It would carry me through it all, the ups the downs, the chocolate…the ice cream.

And to some extent, that is true. And to some extent, well….

BULLSHIT

So, I am sorry.

Here is what happened.  I am going to be honest….steel yourselves, here it goes.

I am a believer that weight is not the only measure of success. You will see all shapes and sizes of persons and think, ‘I wonder what they weigh?’ Not as a criticism, but a way maybe of gauging yourself and your level of health. But, here is the freaky thing. On a good day I am 5’3″ and currently weigh 162 lbs. I still fit into a size 6-10 (girls, we all know how this crap works), when I am really down, I still weigh around 130 and fit into a 1-2. All that on a 5’3″ frame. The BMI (my translation of that is baloney mass index) tells me that my healthy weight for that height is between 105-135lbs.

Now, I would agree that I feel pretty good at 127-130. But, I would also tell you that at 123 lb (competition weight) I was at 12% bodyfat. Some quick math this reveals that with NO FAT on my body, I would weigh about 108lbs. Let’s refer back to my healthy BMI…shall we??? In all fairness, the BMI does provide a range, so lets do some more math. If I weighed 130lbs, I would have 22lbs of bodyfat or 17%. Now, am getting closer to the unhealthy range in the BMI scale.

However, 17% bodyfat is listed as a good range for a female athlete. ATHLETE. Ok, now lets say I weigh 140lbs….clearly according to the BMI chart I am overweight. Yet,that is 32lbs of bodyfat or 30%; which is listed as an AVERAGE or healthy bodyfat for a female. Hmmmm….so, the BMI chart says I am 5lbs overweight and the recommendations for body-fat say I am within average or healthy range. Is that a little F***ED up? Or is it just me?

Not doubting that I am in-fact, currently overweight.  Meaning, I have too much body-fat for optimal health and overall confidence.

But, I feel strong!  I have been training for the past 6 weeks and can do bear crawls, ropes, and planks like a beast.  And this doesn’t include figure skating, which I do 2-3 times  a week.  And REALLY figure skate.  Like jumps and spins and maxing my heart rate out consistently throughout the hour to hour and a half of training.

Long story short.  I am healthy.  We have all heard of the overweight person running a marathon.  And the skinny marathoner who dropped dead from a heart attack.

 

So….what is TRUE HEALTH?

 

That is what we are trying to define at Eatthewholeegg.

It isn’t just a number.  It is how you feel…mentally, physically, emotionally and spiritually.  It is to some extent, how you look, but not gauged by the magazines and how others think you should look.  We can all look good and remember the best accessory anyone can have is a SMILE!  It is about BALANCE!! Is your road to health overtaking the rest of your life?  I realize there will some adjustments, some sacrifices.  But, is it to the point that EVERYTHING else falls away because there is no room for it?  This is supposed to be a lifestyle change, one that you can live with everyday, RIGHT?

So, I got wrapped up in the numbers.  And when I couldn’t see the scale move fast enough I started to let that be my crutch to eat and drink things that weren’t good for me and not post about it because I was ashamed!  I started to self sabotage my progress.  I was looking for a way to gauge my successes with numbers, ignoring the other things that I could be grateful for!

More Stamina?  YES!

Stronger? YES!

Increased Flexibility? YES!

Less cellulite? YES!

Better state of mind? YES!

Better sleep?  YES!

Better digestion?  YES!

 

Man!  I am doing great, huh?!

 

What are your changes?  List them.  Look at them.  Reflect on them.

 AND FOR GOD’S SAKE…BE THANKFUL!

And remember….Eatthewholeegg!

 

 

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Grain Free Paleo Recipes

Paleo Cassava Waffles

July 1, 2016

Paleo Cassava Waffle Img

We offer Gluten Free Breakfast…they say. We offer allergy friendly breakfast menu items…they say. Come and check out our new and exciting GF options…they say.

YOU DON’T HAVE GF WAFFLES???…I SAY!!

My experience at many, many restaurants have left me feeling defeated and depressed. When Gluten Free options are advertised…Especially for Breakfast..I experience dreams and aspirations of a glorious baked good blowout.

Only then I find their options include…EGGS.

REALLY?!

You are lucky if they offer a good GF bread and you really hit the jackpot if there are decent pancakes.

Walking away, I feel empty and dejected….thinking to myself, ‘I could do better.’

I understand eating out grain-free is a pipe dream, but I always hold out for someone brave to make something delicious that is Gluten Free.

And what is worse is I KNOW….I CAN do better. So I did.

And here it is.

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Print Recipe
Paleo Cassava Waffles
Grain Free, Dairy Free, Gluten Free Waffles Delicious, easy to make Freeze well, for a healthy snack later
Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
Waffles
Ingredients
Dry
Wet
Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
Waffles
Ingredients
Dry
Wet
Instructions
  1. Sift Coconut Flour, add in rest of dry ingredients, set aside
  2. Melt Butter, stir in remaining wet ingredients immediately
  3. Add all ingredients and blend in blender or vigorously by hand
  4. Cook on Medium High Heat in waffle maker
Recipe Notes

You will notice there are weights for flours instead of cups. Weighing flours in Gluten Free or Grain Free is ESSENTIAL. Flours are typically heavier than traditional gluten containing flours. Always allow yourself more liquid if batter starts to set up and get too dry.

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