Power Paleo Breakfasts Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D.
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Transcript of Power Paleo Breakfasts Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D.
Power Paleo Breakfasts
Rebecca Rovay-Hazelton, Licensed Nutritionist
Dr. Holly German, N.D.
Intros
Nutritious Delicious cooking show
Rebecca Rovay-Hazelton, Licensed Nutritionist
Dr. Holly German, N.D.
Overview
Why breakfast is essential/what is a power paleo breakfast
Blood sugar stability/hormone balance
Paleo Diet defined/pros and cons
Power Paleo Breakfast recipes!
Cooking demo
Why is Breakfast Important?
Breaking the fast Sets the tone of the day
If you start off poorly, you’ll be playing catch up all day
It’s one of the easiest meals to make & eat at home Its an opportunity to start your day mindfully
before the hustle and bustle
What is a Power (Paleo) Breakfast?
A meal that: Stabilizes blood sugar Satiates for at least 3 hours Increases energy Improves mood Is easily digestible (no gas or bloating)
Blood Sugar Balance
Eat within 1st hour of waking Even if you exercise in the morning eat a
small amount
Skipping meals actually makes you GAIN weight
Symptoms of blood sugar imbalance Metabolic syndrome, insulin resistance,
diabetes and pre-diabetes, anxiety, bad mood, depression, cravings, uncontrollable appetite, headache, weight gain, difficulty losing weight, belly fat, etc.
Insulin = pro-inflammatoryInflammation = dis-ease
Starting on empty? With adequate sleep and good health you
should wake up feeling refreshed and rejuvenated (without that cup of coffee!)
Coffee may actually make blood sugar imbalance worse
If you wake up groggy and tired you may have adrenal fatigue One thing that must be addressed with
adrenal fatigue is diet, making a healthy
breakfast that much more important
Adrenal Fatigue
In brief, adrenal fatigue is the wearing out of the adrenal glands Effects cortisol, DHEA, melatonin and even
sex hormones Reduces stress tolerance Can take years to develop and years to
correct
2 common causes of adrenal fatigue Food intolerances Improper food choices and ratios
Adrenal Hormones
Food intolerances
Differences between allergies and intolerances/sensitivities 72 hour window for intolerance
Major source of inflammation, adrenal fatigue, digestive disturbance Correlated with many health issues Prevents absorption of nutrients
Testing options 150 different foods End point test for inflammatory mediators Elimination diet
Customizing Your Diet is Essential
We all have unique dietary requirements that must be met to fulfill our energy demands Best way to find this out is through a testing
process called Metabolic Typing
We need to customize food choices as well as food ratios Some people must have flesh
protein with breakfast while others
do well with eggs or fruit Once your food choices are dialed
in, then you tailor ratios of protein,
fat & carb till it is perfect for you
What is the Paleo Diet? Eating how our hunter-gatherer
ancestors ate during the Paleolithic-era, 99.6% of our evolutionary history 2.6 million years ago till about 10,000
yrs ago (beginning of agricultural revolution)
Our genome is perfectly adapted to eat: Meats Vegetables Fruits Seafood Nuts and seeds Fats (ghee, coconut oil, palm oil, lard)
Eliminates anti-nutrients: No grains, dairy, sugar, alcohol,
vegetable oils, soy, or legumes
Paleo Diet Pros & Cons
Pros Cuts out the processed junk Emphasis on blood sugar balance Emphasis on nutrient-dense foods
Cons Not individualized Increasing animal proteins could increase toxic
burden IF meats are not high quality (same for dirty dozen produce)
Takes time and energy to maintain
Paleo Low Carb Granola Ingredients
1/2 cup organic almonds 1/2 cup organic walnuts 1 tbsp organic coconut oil 1 tsp vanilla Sweeten with stevia, erythritol, chicory root or Luo
Han Guo Cinnamon to taste 1/2 cup organic cottage cheese Options: Add pumpkin seeds, flax seeds, chia seeds,
peanuts, and/or dried fruit to the mixture. Season with ginger, cardamom, or nutmeg. Eat with coconut milk. Top with fresh berries for extra antioxidants.
How to: Sprout nuts in bowls in the fridge over night. Pour nuts in a bowl and cover with purified water until there is 1 inch of water above the top. Pour off all excess water. Pre-heat oven to 200° (unless you prefer to keep it raw). Melt coconut oil on low heat over the stove and pour over sprouted nut mixture. Add maple syrup, vanilla, and spices and mix well. Spread thin over a cookie sheet and cook in oven on 200° for 30 minutes. Stir half-way through. Store cooked granola for up to a week in the fridge. This granola is also delicious raw.
Salmon Avocado Nori Wraps
Ingredients: 1 Can Wild Pacific red salmon (packed in
water) 1 Avocado 1 Package small Nori wraps or several large
Nori sheets Juice of 1/4 lemon - (about 1 tsp) Sea salt, garlic powder, and parsley to
taste
How To: Empty the entire can of salmon into your bowl, including the liquid, skin, and small bones. Add the entire avocado. Add about 1 tsp lemon juice and seasoning. Smush (yes, that is a technical term) it all together with a fork. Spoon it onto your nori paper and roll it up. Enjoy!
Superwoman Superfood Smoothie
Ingredients: 1/4-1/2 cup fresh or frozen blueberries 1 tbsp unsweetened cacao nibs or powder
(we like Navitas Naturals) 1 tbsp raw maca powder (also available from
Navitas) 1-2 T nut butter- almond, macadamia, or
pumpkin seed 1 cup coconut milk 2-4 pastured raw eggs OR Jrobb egg or whey
protein powder Optional - 1/2 a banana (not for carb sensitive
folks) or 1/2 an avocado
How To: Put all ingredients in a blender or in a large cup and blend with hand blender. We highly recommend the hand blender - it’s fast and easy to clean! Chill out for a few minutes and enjoy, don’t eat “on the go.” :)
Breakfast Soup
Ingredients: 4 free-range chicken thighs (bone in & skin
on) Splash of vinegar or lemon 1-2 tsp ea rosemary, oregano, sage, thyme, 1
bay leaf Sea salt and pepper to taste 2 stalks organic celery 2 large carrots 1 patty pan yellow squash 1 zucchini 1 bunch dino kale
How To: Fill crock pot or large pot halfway with water, add thighs, herbs & vinegar or lemon. Cook chicken thighs for up to 4 hours before adding veggies. Cook overnight if possible. Add greens at the end (only cook for 5 mins).
Egg Muffins
Ingredients: 8 large pastured eggs 2 cups spinach 6 slices pastured bacon Optional: Bell pepper,
mushrooms, onions
How To: Chop up bacon and cook on medium heat till done. Add in veggies and cook on low heat for 3-5 mins. Mix eggs up in a bowl and add bacon and veggies. Scoop/pour into lined muffin tray and cook on 325 for 20 mins or until eggs have puffed up.
Breakfast Sausage
Ingredients: 1 lb. ground meat ¼ tsp. each of cumin, basil,
oregano & thyme Dash of sea salt
How To: Mix ingredients in a medium bowl. Form into patties and cook in coconut oil or ghee on medium heat for 5-10 minutes. Serve on bed of greens.
Protein Pancakes
Our most popular breakfast!
Ingredients: 3 chicken eggs OR 2 duck
eggs 1 cup almond meal 3 T coconut oil (2 in the
batter, 1 in the pan) dash of sea salt Optional: cinnamon, vanilla,
stevia, or fruit
How To: Blend all ingredients in a large bowl, spoon onto a low/medium pan & cook until golden brown (about 2 mins per side).
Contact Info
Rebecca Rovay-Hazelton ChoosingHealthNow.com Free 15 minute consultation [email protected]
Dr. Holly German DrHollyGerman.com 831-477-1377 Free 15 minute consultation [email protected]
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