Why You Should Get Rid of Your Microwave radiation safety paleo diet healthy-min

Why You Should Get Rid of Your Microwave!

Microwaves – probably one of the most celebrated and widely used 20th century inventions in the western world. The chances are, even if you don’t use it, you’ll have one in your house and office. They’re quick and convenient, but they pose all sorts of health risks, and are best avoided at all costs. But just what is it that’s so bad about them?

They’re radioactive, and mess with your heart rate and blood cells

On average, microwaves produce 2.4 GHz radiation, which can have serious impacts on your body. A study by Dr. Magda Havas of Trent University has shown that this amount of radiation can cause ‘immediate and drastic’ changes to your heart rate. Another study by Dr. Hans Hertel shows that this radiation alters the balance of red and white blood cells. Research also indicates that microwave radiation can lead to blood sugar spikes connected with diabetes in susceptible individuals.

They zap nutrients right out of your food

Due to the dielectric heating of foods when cooked in a microwave, a startling amount of the nutrients are lost in the ‘cooking’ process. Studies have shown an approximate 40% drop in the levels of vitamin B12 in meat when heated in a microwave as opposed to traditional methods. Even more shockingly, broccoli was found to lose up to 97% of its antioxidants when microwaved, as opposed to just 11% when steamed. As the Paleo diet focuses on eating clean, nutrient dense foods, microwaving doesn't make much sense does it?

Why You Should Get Rid of Your Microwave radiation safety paleo diet healthy-min

They transfer carcinogens into food

If you reheat your food in any kind of plastic wrap, or even in a plastic tub, all sorts of chemicals can leak into your meal. In a study by the Russian government, levels of BPA, polyethylene terephthalate (PET), benzene, toluene, and xylene were discovered in microwaved food.

And it’s not just the food itself you need to worry about..

Perhaps most shockingly of all, as microwaves are supposedly ‘safe’ to use in the home – they can leak radiation and electromagnetic emissions directly into your kitchen. You wouldn’t eat your food in an electromagnetic power plant, so why put yourself in the same danger in your kitchen?

Our hectic lives mean that sometimes we just don’t have the time to prepare healthy, delicious meals for the whole family every evening. Sometimes, meal planning and cooking food in large batches is one of the best ways of saving time whilst ensuring every one eats healthily. But what if you want to reheat that food? Personally, when I’m batch cooking, I tend to mainly make stews, curries, casseroles, even soups. These are really easy to reheat using a traditional saucepan and stove, and can be ready in minutes. Also, I tend to peel and chop my veggies when I have the time so they are ready to roast, boil or steam when I want them. I’ll often roast up some sweet potatoes or squash in their skin – and when I want to eat them, I’ll just throw them in a hot oven for five minutes to heat through before peeling. When it comes to meat, I’ll often chop this up and leave it in the fridge ready to cook. Stir fries are a brilliant way to quickly cook your protein, especially if you dice it finely. Steak, Lamb, Salmon and Tuna are also excellent choices if you’re in a rush, as they can (and should!) be eaten rare, so will only take a couple of minutes to cook each side.

What are your thoughts on microwaving food? Is it something you still do or did you give it up along with the grains and sugar?

Jerk Pork Chops paleo recipe dinner-min

Recipe: Jerk Pork Chops

Jamaican style ‘Jerk’ is one of my favourite marinades in the whole world. It goes great with pork, chicken and fish, so I always make double quantities and keep some in the fridge. Everyone has their own take on the recipe, but this is mine; spicy and full bodied, just as it should be.

Jerk Pork Chops Ingredients:

  • 4x 200g pork chops
  • Juice of 1 lime
  • Juice of ½ orange
  • 2tbsp coconut aminos
  • 2tbsp tomato puree
  • 1tbsp black-strap molasses
  • 1 scotch bonnet chilli (keep the seeds)
  • 3 garlic cloves, peeled
  • 4cm knob of ginger, peeled
  • 1 tbsp fresh thyme leaves
  • 1 tbsp allspice berries
  • 1 tbsp black peppercorns
  • ½ tsp cinnamon

Jerk Pork Chops How To:

Slash the pork chops with a sharp knife

Grind down the allspice berries and the peppercorns in a mortar and pestle. Add to a food processor along with all the marinade ingredients. Rub into the meat, making sure to work the marinade into all the incisions. Leave to marinade overnight.

Heat a griddle to a medium – high heat; not so hot that you tarnish the flavour. Grill the chops for 5 minutes each side. Works even better on the bbq!

Jerk Pork Chops paleo recipe dinner-min

Is coffee paleo primal diet-min

Is Coffee Anti-Paleo?

There are a lot of things that draw controversy amongst the Paleo community – High fat dairy, ‘paleo-fied’ baked goods, potatoes, white rice, and of course, coffee. Coffee is part of a daily ritual for so many people around the world, but whilst it provides many of us with the ‘get up and go’ required to face the day, many have questioned whether it fits the make-up of a successful Paleo diet.

But… Is Coffee Paleo?

Coffee is made by brewing the roasted ‘bean’, of the Coffea, or coffee tree. Whilst beans are not Paleo, the ‘coffee bean’ is technically a seed, and therefore, if we’re going to get technical, allowed. However, many commercially farmed coffee beans are often sprayed with artificial chemicals and pesticides, so if you do choose to drink coffee, it’s important that you buy organic. Many people naturally find that they no longer get the cravings for coffee they used to on a Paleo diet, as they have much more consistent energy levels throughout the day.

Granted, coffee contains antioxidants – but do we really drink it for that? It has also come in for some criticism from some very well respected health sources. A high consumption of coffee has been linked to problems with the adrenal system, sleep disturbances, and impaired insulin sensitivity. Trouble is, it’s a hard habit to break. If only there was a way to make it healthier…

Is coffee paleo primal diet-min

Enter Bulletproof Coffee

Bulletproof Coffee TM is a brand founded by Dave Asprey, and requires a specific formula to brew. This includes specially prepared coffee beans, which are devoid of problematic mycotoxins, along with grass fed butter (or ghee) and MCT oil. Buying the specialist MCT oil can be quite expensive; so many people have taken to using coconut oil instead. The result? A creamy, delicious coffee loaded with healthy fats – which has been proven to provide an easily metabolised form of energy. It’s also supposed to be great for fat loss and minimising food cravings. If you don’t tolerate dairy well – give ghee a try instead. Ghee is stripped of all of the problematic proteins associated with dairy intolerance, so many people who struggle with other forms of dairy are perfectly fine with grass fed ghee. If it still doesn't work for you, then substitute with an extra spoonful of coconut oil.

All in all, coffee might not be as Paleo as a grass fed porterhouse steak or an organic sweet potato – but many of us accept that it is one of those ‘sensible indulgences’ we just couldn't live without. I’d recommend giving Bulletproof Coffee a try, but as with anything, it’s about what’s right for you. I’d also recommend having at least one day off drinking coffee each week, to avoid any sort of caffeine dependency.

I’d love to know, what’s your take on coffee? Are you a regular drinker? And have you tried Bulletproof Coffee, or your own version of something similar?

Homemade Moisturiser Recipe skincare paleo-min

Paleo Skincare – Homemade Moisturiser Recipe

Everyone loves to pamper their skin, and in the colder months a moisturiser can be especially useful help prevent dry, flaking skin caused by cold winds and heating. Unfortunately the many commercial brands of moisturiser seem to come with so many added chemicals. Moisturisers often have harmful chemicals such as parabens added in order to preserve the life of a product. When you’re being so careful to have a clean, natural Paleo diet – the last thing you want to do is let these chemicals soak into your skin.

Homemade Moisturiser Recipe skincare paleo-min

You can use coconut oil on your skin, but if you’re after something a little different, you might like to try making a homemade moisturiser.

The following recipe uses natural ingredients only and is designed to be kind and gentle to the skin, while also nourishing it through all of the seasons. Once set, this moisturiser is harder and firmer than traditional moisturises and can be used as a balm for the lips, elbows and any other areas of the skin with dry patches.

Natural skin moisturiser

Ingredients:

  • 28g (1oz) of Shea Butter
  • 21g (0.75oz) of cosmetic grade beeswax
  • 20 mls of vitamin e oil, wheat germ oil or almond oil
  • Essential oils:
  • For greasy skin ad 10 – 20 drops of tea tree or lavender essential oil
  • For dry skin add 10 – 20 drops of lavender or geranium oil
  • For sensitive/combination skin add 15 – 20 drops of camomile essential oil
  • Storage jar

The more oil added, the stronger it will smell so add the oils gradually first and build up to the desired strength.

NB: Be careful when making this as the beeswax can get very hot; take care not to get it on your skin.

Add the Shea butter to a saucepan and melt it on low on an oven ring or melt in the microwave. Once it has melted, give it a stir and then add the beeswax. Melt the beeswax either on an oven ring or in the microwave. Mix the Shea butter and beeswax together and then add your oil. Stir in your chosen carrier oil and then add the essential oils.

Once it has all blended together, add the mix to a small glass jar. Be careful not to touch the sides of the jar as it will be extremely hot. Leave it in its place to cool down. It is probably best left until the next morning.

Once ready the mixture can be used like a salve to soften skin and moisturise.

NB: Pregnant women should take medical advice before using essential oils.

Slow Roast Leg of Lamb paleo recipe dinner-min

Recipe: Slow Roast Leg of Lamb

Nothing beats tucking into a joint of lamb, full of flavour that just falls straight off the bone. Be sure to buy top quality, well hung meat from your local butchers for optimum flavour and texture. The beauty of slow roasting any joint of meat is that you can just pop it in the oven, get on with your day, and let it fill your home with wonderful aromas. This one’s no exception.

Slow Roast Leg of Lamb Ingredients:

  • 1 leg of lamb, 1.25 – 1.5kg in weight
  • 2 cloves of garlic, peeled
  • 1 onion, peeled and chopped
  • Small bunch of fresh rosemary
  • Zest and juice of ½ lemon
  • 1 tbsp olive oil
  • 5 anchovies
  • 500ml tomato passata
  • Black pepper

Slow Roast Leg of Lamb How To:

Preheat the oven to 200C / 400F / Gas mark 6. Strip the leaves off the rosemary and set aside. Scatter the twigs and the chopped onions in a roasting tray.

In a food processor, blitz the rosemary leaves, anchovies, garlic and lemon to a paste.

Slash the skin of the lamb with a sharp knife, making small incisions as you go. Rub the paste all over the meat, ensuring a complete and even coating. Roast in the oven for 30 minutes to colour the meat.

Lower the heat of the oven to 150C / 300F / Gas mark 2. Remove the lamb, and add the tomato passata, stirring the residual juices in well. Slow roast for 3 – 3/12 hours, basting whenever you get the chance.

Slow Roast Leg of Lamb paleo recipe dinner-min

Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Vitamin B3 (Niacin) & the Paleo Diet

An expert at aiding your body to convert carbohydrates into energy, Vitamin B3 or Niacin plays an important role in the metabolic functions. Good digestive function, detoxification processes, and the creation of hormones – all of these have to say a word of thanks to Niacin as well.

But how do you know if you’re missing this important vitamin in your paleo diet? Niacin deficiency can be characterised by digestive problems, skin infections, lack of appetite, and generalised weakness or muscular weakness. In addition, you might be prone to Niacin deficiency if you’ve suffered from stress, physical trauma, long-term fever, and excessive consumption of alcohol.

It’s quite impressive how Vitamin B3 can benefit your body in adequate amounts. Just look at this list of medical conditions that it may help to prevent or treat – Alzheimer’s, depression, diabetes, gout, hallucinations, headaches, hyperactivity, hypothyroidism, insomnia, inflammatory bowel disease, menstrual pains, multiple sclerosis, osteoarthritis, rheumatoid arthritis, pellagra, smelling and taste disorders, vertigo. Let’s focus on Alzheimer’s for a moment – in a research from 2004 it was found that elderly subjects who consumed most Niacin in their food were 70% less likely to have Alzheimer’s than those who consumed the least. What an illustration for the power of food in achieving good health until old age. This is what makes the Paleo Diet so fantastic – it shows that delicious whole foods can be the best medicine for your body.

How much Vitamin B3 should you consume?

The recommended daily amount is 20mg, and there are no toxicity symptoms reported to be connected to Niacin consumption from whole foods. However, a tolerable upper limit from supplements is set at 35mg.

Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Which foods can you get Niacin from?

Now, your body can produce some Vitamin B3 from an amino acid called tryptophan, but this is really inefficient. The Paleo Diet is a great source for adequate Niacin consumption, since it includes a variety of natural food sources. Here are some of the best!

  1. Liver – If you’re looking for a “comprehensive health supplement”, liver is one of the best, and Vitamin B3 is no exception here. A portion of 100g of lamb liver will provide you with 83% of your daily Niacin need, with other animal livers providing just slightly less than that.
  2. Chicken – Lean meats are a great source of Niacin, with chicken at the top of the list. A serving of 100g provides you with 68.6% of your daily need.
  3. Tuna – A protein-rich portion of tuna is another good source for Vitamin B3, as a 100g portion covers 15.7% of your daily intake need. Tuna salad, anyone?
  4. Turkey – Another lean meat, turkey provides 37% of your daily need of Vitamin B3 in a serving size of 100g. If you’re used to preparing a lot of chicken, try turkey on some of the nights instead for a slightly different micronutrient profile.
  5. Venison – Yes, Vitamin B3 seems to be all about lean meats… Venison provides you with 37.1% of your daily Niacin need in a 100g portion. Might be time to ring up that hunter you know!
  6. Halibut – This fish that makes for a lovely dinner along with some veggies provides 35.6% of your daily Niacin need in 100g.
  7. Shiitake mushrooms – These mushrooms that provide a rich taste for any dish cover 19.4% of your daily Niacin need in a 100g portion. That’s a good enough reason to search for some Asian recipes for your next dinner!
  8. Sweet potatoes – Not just a source of carbs to fuel your activity, sweet potatoes also provide some great nutrition. One cup of baked sweet potatoes will cover 8.5% of your daily need of Vitamin B3, so feel free to add them to your preferred piece of meat or fish.

What else should you know about Vitamin B3 consumption?

One of the most stable water-soluble vitamins, Niacin is only minimally influenced by air, light, and heat, and thus you shouldn’t be worried about losing the vitamin B3 content of the food you are cooking or storing.

So, what do you think? Are you planning a meaty (or fishy) Niacin-rich dinner already? Share your thoughts about this vitamin in the comments!

Seared Venison Loin with Allspice, Thyme and Minted Pea Mash paleo dinner recipe beef grass-fed-min

Recipe: Seared Venison Loin with Allspice, Thyme and Minted Pea Mash

Another highly under rated meat, top quality venison is rich in flavour, lean and packed with nutrients. It can be tricky to source, so speak with your butcher and see what is available. It works great with fresh herbs like allspice and thyme – and is complimented perfectly by one of my favourite sides, minted pea mash!

Venison Loin Ingredients:

  • 750g venison loin
  • 1 tbsp allspice berries
  • 1 tbsp black peppercorns
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 tbsp fresh thyme
  • Sea salt

For the Pea Mash:

  • 300g frozen garden peas
  • 3 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 red chilli pepper, deseeded and finely chopped
  • 1 tbsp fresh mint, finely chopped
  • Sea salt, to taste

Venison Loin How To:

In a mortar and pestle, crush the allspice berries and black peppercorns. Add the garlic cloves and thyme, and squish them altogether to form a paste. Pour in the olive oil, and season to taste with a little sea salt. Rub this all over the venison loin.

Heat a little oil in your largest, frying pan to a high heat. When the oil is really hot, place the venison in the pan and sear for around 6 minutes each side (for medium – rare). If needs be, check if it is cooked to your liking by cutting gently into it with a sharp knife. Leave to stand for 5 minutes before carving and serving.

To make the pea mash, cook the frozen peas as you would normally before draining and transferring to a large bowl. Add the olive oil, then roughly mash with a potato masher – you don’t want it to be too smooth. Add the garlic, chilli and mint, then whizz it altogether with a fork.

Have you tried cooking with Venison?

Seared Venison Loin with Allspice, Thyme and Minted Pea Mash paleo dinner recipe beef grass-fed-min

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

How Is Your Gut Health?

After the stress and perhaps over indulgences of the festive season – how is your gut health?

Our ancestors were surrounded by dirt – and certainly won’t have washed their hands in antibacterial soap before touching everything! Today, everyone is terrified of germs and dirt. Children aren't allowed to get dirty – people can’t even make food without wearing those horrible blue plastic gloves – yuck!

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

So many factors in our modern lifestyle are stacked against maintaining good gut flora. The antibiotics given out by so many doctors kill off most bacteria (good as well as bad). Stress hormones also do a good job of killing of gut flora. It’s probably therefore little wonder that so many of us don’t have good gut health.

Having good gut health promotes a good immune system, which is why some people never seem to catch the germs going around the office. Healthy gut bacteria is also essential in proper, good digestion. Healthy gut flora enable you to properly absorb the nutrients in the food you’re eating (after all, we are what we absorb, rather than what we eat)

Whilst yoghurts with live cultures have become extremely popular as a method of improving gut health, they don’t appear to be the best solution, given that many people don’t tolerate dairy – and of course the pasteurisation has an significant impact on the amount of live culture left in the finished product. A lot of these yoghurts also have a lot of sugar added.

One of the better options to improve your gut health is taking probiotic supplements. When you compare the ingredients, you’ll notice huge variations between the different brands. For this reason, I like Primal Flora, as it’s been created with an ancestral diet in mind.
Primal Flora
What do you do to improve your gut health? Do you take probiotics? Please share, in the comments below!

http://paleo.com.au/recipe-monkfish-and-sweet-potato-skewers/

Recipe: Monkfish and Sweet Potato Skewers

If you’re primal and allow yourself dairy, one of the best choices you can make is full fat, probiotic Greek yoghurt. It works perfectly as part of a marinade for these Monkfish skewers – however if you don’t do dairy, I’d be interested to know if you can think of any alternatives to use in place of it here – let me know what you think in the comments, below.

Monkfish Ingredients:

  • 500g sustainably caught Monkfish tail, diced into 2 – 3cm pieces
  • 2 large sweet potatoes, cut into 2 – 3cm wedges
  • 2 large onions, cut into wedges
  • 5cm fresh root ginger, peeled and chopped
  • 2 cloves garlic, peeled
  • Juice 1 lime
  • 1 tsp turmeric
  • Good handful fresh coriander
  • 3 tbsp full fat Greek yoghurt / equivalent alternative (i.e goats milk)
  • 6 – 8 bamboo skewers

Monkfish How To:

Preheat the oven to 180C / 350F / Gas Mark 4. Arrange the sweet potato wedges in a roasting dish, drizzle with a little olive oil and season. Place in the oven for around 30 minutes, or until cooked. Leave to cool.

In a food processor, combine the ginger, garlic, lime, turmeric, coriander and yoghurt to make a marinade.

Place the Monkfish and onion wedges into the roasting dish with the sweet potatoes. Pour over the marinade and coat well.

Arrange the skewers by alternating between the fish, sweet potatoes and onions. Aim to fit around 2 / 3 of each item on to each skewer.

When ready to cook, either place on the bbq and keep turning until cooked through, or grill for 2 – 3 minutes either side.

Do you cook with Monkfish? I'd love to hear your favourite fish recipes – and where you source your fish from. Leave me a comment, below!

Monkfish and Sweet Potato Skewers paleo recipe barbecue dinner lunch fish bbq-min

Are you an insect magnet Paleo Diet Primal natural insect repellent bugs Mosquito bites spray DEET-min

Are You An Insect Magnet? Natural Insect Repellent

I'm on holiday at the moment – and with holidays in the sun, the insects seem to come out. I hate using an artificial insect repellent and covering myself in chemicals. But I also hate being covered in Mosquito bites!

Fortunately, there are some natural alternatives to keep the bugs at bay. Below is a recipe I've experimented with for a chemical free insect repellent, that you can make at home.

This spray on insect repellent works well with vitamin E as the vitamin E is nourishing and protecting, and is good for skin that can become thirsty and dry during the summer heat.

Are you an insect magnet Paleo Diet Primal natural insect repellent bugs Mosquito bites spray DEET-min

Natural insect repellent recipe

Ingredients:

  • 10 – 20 drops of citronella essential oil
  • 10 – 20 drops of lemon essential oil
  • 10 – 20 drops of lavender essential oil
  • 5 mls of carrier oil. Choose from Wheat germ, Vitamin E, avocado, calendula, borage or apricot kernel.
  • One small spray bottle or jar for storing the mix.

Add five mls of your chosen carrier oil to the storage jar and then add the oils. The more oils added, the stronger the scent will be. Screw up the lid and shake well to mix. The blend can be massaged onto the skin when needed. If the oil mix is too greasy, then add the oils to a base of distilled witch hazel – you’ll need 3-5 teaspoons.

An alternative way of applying the mix would be too melt 10gs (0.35oz) of Shea butter in a pan and stir in the oils. Once the mix has set and cooled it can be massaged onto the skin in a solid bar form.

The essential oils can also be used individually or alternatively tea tree oil can also be used on its own or in combination with any of the other essential oils listed. However, the scent of tea tree can be rather strong so may not be suited to everyone.

NB: Pregnant women should take medical advice before using essential oils.

Do you have a tip for keep bugs at bay? Do mosquito's seem to choose you over everyone else? Share your tips and stories below!