Terrific 10 Rub

This rub is amazing! I found it in a magazine a while back, looked at the ingredients and knew it was going to be a hit. Brown sugar is one of the ingredients, which is not paleo or primal, but the amount is minimal and totally worth it! Once you throw it all together you will have enough rub to last you for a few months.
I used it this week on a pork shoulder roast that I got from Monroe Farm Market. If you live in Charleston you need to get you some MFM meat! They deliver to Charleston every other week (in the summer it's every week). You will be supporting local farmers who raise their animals with love and care. You owe it to yourself and your family to eat the highest quality meat possible. The biggest hesitation from people when we talk about high quality meat is the price. My response is always," spend it at grocery store now or at the hospital later." Why would you want to eat beef that's from a cow who's eaten corn and soy? Grass-fed beef is higher in omega-3 fatty acids, vitamin E, beta carotene and CLA. Read more about the numerous health benefits of grass fed beef here.

Ok, back to the rub. Score the meat and apply a generous amount of the rub all over. Let that rub soak in for at least 24 hours. For the roast I heated some coconut oil over medium high heat and seared the roast on both sides. Then I turned the heat down to medium low, added a little water, covered it and let it cook the rest of the way through, turning occasionally. You can also put the roast in the oven after you have seared it. Add some water to the drippings in the pan so you can scrape them off the pan and put on top of the roast when it goes into the oven. Use a meat thermometer

to determine when it's done. All that's left to do is enjoy a plateful of deliciousness!

Terrific 10 Rub

• 2 1/2 T paprika


• 2 1/2 tsp ground black pepper


• 7 T light brown sugar


• 2 1/2 T kosher salt


• 1 1/4 tsp celery salt


• 2 1/2 tsp garlic powder


• 5 tsp dry mustard


• 5 tsp ground cumin


• 5 tsp chili powder


• 1 1/4 tsp cayenne pepper

Combine all ingredients, making sure brown sugar is evenly distributed. Store in an airtight container for up to 6 months. Makes approximately 1 1/2 cups.

It's a Blog Revival!

Wow! I can't believe that over a year has gone by without a post. Is that really possible? It's amazing how time flies by without us even realizing it. When I looked at the date of my last post I realized what happened - a full time J-O-B! Last summer a new position became available at the wellness company where I work and I felt called to take it. Somehow I forgot how much I dislike managing people and putting in long hours. Needless to say after 6 months in that position I threw in the towel. My job was controlling me, I was in a bad mood all of the time, my husband and children did not want to be around me, and I was trying to get away from myself too!

Long story short, it's taken a while to realize that I want to get back to doing what I love, which is helping people get the most out of their lives by eating right, exercising and practicing good health in other areas.

With that said, the first step in the process is reviving this blog. I promise to reach out to you several times a week so get ready!

Here's an easy recipe to start us off ......

Crustless Quiche

Ingredients:

6 eggs (farm fresh or organic)
1 1/2 cups coconut milk or organic heavy cream (I used some of each)
1 T melted pasture butter
1/4 tsp nutmeg
1/4 tsp pepper
1/4 tsp salt
1/4 - 1/2 cup grated cheese (optional)
Veggie of your choice - I used spinach and sauteed it for a few minute in olive oil
You can also add meat too - bacon, sausage, ham - if you'd like

Preheat oven to 425 degrees. Butter a 10 inch round or 13X9 in square baking dish. Whisk together eggs, coconut milk/cream, butter, nutmeg, salt and pepper. Stir in veggies and cheese (if using). Pour into baking dish and bake 20 minutes until set in the middle. Yield: 6 servings.

This quiche will keep for several days in the fridge. Just reheat and enjoy!

My Ten Percent

I love eating healthy, nutritious, fresh food. But let's face it - some of the BAD stuff tastes sooo GOOD!!! My mantra is to follow the 90/10 rule, meaning 90% of the time I eat clean and the other 10% I don't. Today's focus is on the 10%, and to that point here is my list of foods that I would eat ALL the time if I could!!!

• #10 - white bread
• #9 - cinnamon toast
• #8 - golden grahams cereal (or most other sugary cereals!)
• #7 - hot tamales
• #6 - chocolate covered raisins
• #5 - miniature reese's
• #4 - salt and vinegar potato chips
• #3 - bagels and cream cheese
• #2 - granola (no - it is not healthy!)

And the #1 crappy food I would eat all the time if I could IS - Pop Tarts: any flavor, any kind, frosted or unfrosted

So what foods are in your 10%? I would love to hear!

Mom's Favorite

I come from a fairly large family. I have four older sisters, and we all happen to live in the same town, along with my mother. Although no REAL competition exists among the siblings we all tend to vie for the "favorite daughter" spot in a joking kind of way. For example, when any one of us opens a card from our mother we read it out loud and interject our own words like,"you have brought more joy into my life than any of my other daughters." Or we might add embellishments such as,"I love you more than all the other girls combined."

But wait ... this is a nutrition blog. What does this have to do with nutrition?

My mother has Celiac Disease, which means she is allergic to gluten. Lately, at family gatherings, one of us has been bringing a gluten-free dessert. This is done, of course, to lay claim to the mythical "favorite daughter" crown. So for Memorial Day I decided to try a recipe from Mark Sisson's Primal Blueprint Cookbook. Since all his recipes are gluten free, I was bound to come out on top. The recipe was for walnut meal brownies and they were divine!




Ingredients:

• 1 3/4 cup walnut meal (purchased or ground in a food processor


• 3/4 cup cocoa powder


• 1 1/2 tsp baking powder


• 1 1/2 tsp baking soda


• 1/2 tsp sea salt


• 2 large eggs


• 1 cup coconut milk (room temperature)


• 1/2 cup honey or maple syrup (I used syrup)


• 2 tsp vanilla extract
  
• 1/3 cup extra virgin coconut oil (gently melted)
  
• 1/4 cup chopped walnuts for topping (optional)


• butter for greasing pan

Instructions:

1. Preheat oven to 350 degrees. Butter a 13x9x2 inch baking pan.
2. In a medium bowl, mix together dry ingredients until well blended. Set aside.
3. In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.
4. Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredients remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pan.
5. If desired, sprinkle chopped walnuts on top of batter. Bake 35-40 minutes on center rack. Cool completely before cutting.

The verdict? Everyone loved them (even some of the kids). My mom declared these brownies the best dessert she had ever eaten. Well, not really, but don't tell my sisters!!

How Low Can You Go?

Ah, the quest for low cholesterol. It seems like everyone who wants to improve their health thinks lowering their cholesterol will prevent them from getting heart disease or having a heart attack. Never mind the fact that they have excess body fat, eat over 300 carbohydrates from whole grains and sugars everyday, consume massive amounts of trans fats and so-called healthy vegetable oils, and are sedentary.

Now I am not saying it is healthy to have high cholesterol, but it is important to know the vital functions of cholesterol.

Cholesterol is vital to our bodies

• Cholesterol is found in every cell of the human body
  
• Cholesterol is especially abundant in the membranes of the cells, where it helps maintain the integrity of these membranes.
  It plays a role in facilitating cell signaling - meaning the ability of your cells to communicate with each other so you function as a human, rather than a pile of cells
  
• Without cholesterol, cell membranes would be too fluid, not firm enough. In other words, it keeps the membrane from turning to mush
  
• Cholesterol is abundant in the tissue of the brain and nervous system. Myelin, which covers nerve axons to help conduct the electrical impulses that make movement, sensation, thinking, learning, and remembering possible, is over one-fifth cholesterol by weight.
  
• Even though the brain only makes up 2% of the body's weight, it contains 25% of its cholesterol.
  
• One of cholesterol's many functions in the body is to act as a precursor to vitamin D
  
• We need cholesterol to make bile, which we need to digest our fat. If we don’t digest fat properly, we don’t get the nutrients we need from it.
  
• Cholesterol is the precursor to a hormone called pregnenolone, which has important functions itself, but is also the precursor to all other steroid hormones. Pregnenolone is converted to progesterone, a sex hormone, which in turn is converted into cortisol, which regulates inflammation and blood sugar.
  

Low cholesterol may be the cause behind depression, anxiety, violence and even suicide. In the British Medical Journal published in September of 1996, a French study looked at over 6,000 men. The study revealed that men with low cholesterol were three times more likely to commit suicide.
Just one of the many studies linking low cholesterol to deep depression came from Finland's National Public Health Institute, where a study of almost 30,000 people showed men with lower cholesterol readings were the most likely to suffer from crippling depression.

Unfortunately, most of the medical community still wants you to get your cholesterol as low as you can, because they are influenced by the pharmaceutical companies. In my next post I will talk about the research on cholesterol and it's role (or absence of) in heart disease.

Go Green!

No, I am not on a mission to save the earth, although I'm in total support of the cause. Nor do I all of sudden have a deep love for Marshall (but I will cheer them on when they are not playing the Mounties!) I'm talking about the delicious avocado.

Besides their tastiness, avocados are full of monounsaturated fats. Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid.

The best way to tell if an avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Add this fruit to salad or slice and eat as a side to most dishes.

One of my favorite foods is guacamole. When most people think of guacamole they only associate it with tortilla chips, but why ruin this nutrition powerhouse with grains and unhealthy oils? Think outside the box. My husband and I enjoy guacamole on hamburgers and turkey burgers (sans bun of course). Take some romaine lettuce leaves, add a generous spread of guacomole, insert burger, wrap and enjoy. Chicken breast or deli meat would also fit nicely in this wrap. Don't have time to make our own guacamole? No problem. The produce section of the grocery store now carries several brands of guacamole made with all fresh ingredients. Wal-mart (yes, you heard me correctly) carries Dancing Iguana Guacamole. The ingredient list consists of avocado, jalapeno puree, dehydrated onion, lime juice, salt, and granulated garlic.

Don't be fooled by the imitation guacamole spreads that are found in the dairy section. You won't even find avocado listed in the ingredients - so beware of the impersonators!

Citrus Garlic Chicken

Simple, flavorful ingredients comprise this easy and delicious chicken recipe. I found the original recipe in the The Paleo Diet by Dr. Loren Cordain and modified it to my liking. Don't be scared to veer from recipes and make them your own.

My love for rosemary runs deep so you will find this magnificent herb in a lot of my recipes. I happened to be out of all fresh herbs so I used dry this time. Just check the bottle for the conversion from fresh to dry.

2 T fresh lemon juice (1 lemon)
1T fresh orange juice (1/2 orange)
Tsp finely chopped thyme
Tsp finely chopped fresh sage or 1/2tsp dried
Ground black pepper
1 sprig chopped rosemary
2 cloves garlic
1-2T olive oil (for marinade)
2 -3 boneless chicken breasts, halved (or just buy the thin-sliced breasts)
1T olive oil (for sauteing)

Put all marinade ingredients in a bowl. Add chicken breasts and marinate for a minimum of 2 hours but preferably overnight. Heat 1T olive oil in a pan over medium heat. Add chicken breasts (including marinade) and sauté for approximately 6 minutes per side or until chicken

is no longer pink. Easily consumed by all ages!