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Posts from the ‘Paleo’ Category


Recipe: Pan Seared Halibut


This pan seared halibut with lemon dill butter sauce combines classic flavors making it a guaranteed palate pleaser. I wanted to share the french Buerre Blanc lemon dill sauce recipe with you because it really is very simple to make!

Halibut is rich in various nutrients such as selenium, magnesium, phosphorus potassium, vitamin B12, niacin, vitamin B6 and omega-3 essential fatty acids. 

Keep in mind, halibut has fallen victim to mercury contamination. I would consume this fish only on occasion. I think fish is a very healthy food, but you must be mindful of the current state of our oceans and fish. Large fish like halibut contain mercury, but are still okay to each on occasion in a Modern Paleo diet. Read More…


Saturated Fat: VINDICATED!


In a recent issue of the British Medicine Journal, Aseem Malhotra, a Cardiology Specialist at Craydon University Hospital London, wrote an article entitled, “Saturated fat is not the Major issue.” The first line is, “Let’s bust the myth of its role in heart disease.”

The demonization of saturated fats started in the 1970’s with the publication of the study ‘Coronary Heart Disease in Seven Countries’. (8)  This study looked at 11,579 men ages 49-59 without evidence of cardiovascular disease (CVD). The study showed .05% (618) deaths from heart attacks, 19%(2289) died in 15 years from all causes. The Seven Countries study was an epidemiological prospective investigation of groups in different geographical areas. This study did not follow individuals. (8)

They tracked age, blood pressure, smoking, cholesterol, physical activity and weight. The only common risk factor for heart disease among the seven countries was relative body weight. Yet this study set the ground rules for the relative risk factors for cholesterol levels and heart attack risk when it was not a major risk factor in all seven countries. (1)

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Ten Myths of the Paleo Diet


There really isn’t just one Paleo diet, because people make different interpretations about what the term means for them.

As Diane Sanfilippo of puts it, “Paleo is a template, not a dietary prescription. There is no one cookie cutter ‘Paleo’ diet.”

Many books have been written about Paleo eating, and each one includes the author’s suggestion about what that looks like. In fact, following a Paleo diet is more about following certain guidelines, with the strictest being eliminating grains, legumes, dairy, and sugar that mimics how our ancestors ate tens of thousands of years ago. Most others advocate a Paleo version, including my Modern Paleo, that advocates the exclusion of grains, dairy for a time to determine sensitivities to them and then incorporating them slowly to see which work for you. It’s about creating Your Personal Paleo Code, Chris Kresser’s new book on personalizing Paleo for you. A general rule of thumb is the sicker you are, the stricter you should be on Paleo. Read More…


Are you the Half that Should Avoid Dairy?


Fifty percent of the population has a food sensitivity to dairy. The other half have adapted and can enjoy it freely, though some forms of dairy can still be problematic for this population. Learn about the different forms of dairy and which you may be able to tolerate.

Many Paleo diet plans recommend avoiding dairy simply because we never ate diary until animals were domesticated and milked very recently in history, roughly 10,000 years ago. True. Humans lived for millions of years without dairy. However, this is not a good enough reason to avoid it. Just because they lived without dairy doesn’t mean you must do the same. The Modern Paleo Diet says go for it if you’re one of the lucky that has adapted.

Dairy poses problems for a lot of people for many different reasons. Many people are lactose intolerant, meaning they don’t possess the enzyme to digest milk sugars called lactose. Others have a casein – dairy protein – allergy. Others can’t handle whey. Some people simply cannot tolerate pasteurized milk. The key is figuring out which elements you may have a problem with so you can learn which types of dairy you can enjoy. Let’s start with reviewing the different categories of dairy: Conventional, organic, grass fed and raw. Raw dairy is in a class by itself! Read More…


Seafood Survival Guide: Toxicity and Sustainability


Bottom line: You need to eat seafood for omega-3 and its other health benefits, but with minimal impact on your health. The question is what kind should you be eating? It’s not enough to simply “eat wild” as most Paleo sites advise.

Yes, most seafood is contaminated, but I don’t want you to avoid seafood. This is a foolish health strategy. Eating fish and seafood protects you not only from diseases like heart disease, stroke, diabetes, etc, but from all causes of death, including cancer. Fish supplies high protein, low total fat, while high in omega-3. Fish is highly contaminated today, but we need the omega-3 in our diets morethan we need to avoid fish.

It was important for me to give you a definitive seafood guide to help you achieve optimum health while also helping the planet sustain its fish populations. This guide is also in my soon-to-be-released book, The Modern Paleo Survival Guide.

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The Healing Power of Bone Broth


Bone broths including beef, chicken, fish and lamb have been staples in the traditional diets of every culture for thousands of years. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor, boost healing and promote good health.

Bone broth or stock was a way our ancestors made use of every part of an animal. Inedible bones and marrow, knuckles, skin and feet, tough meat, tendons and ligaments were boiled then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.

Meat and fish stocks play a role in all cuisines around the world – French, Italian, Chinese, Japanese, African, South American and Middle Eastern. In fact, in many households and restaurant kitchens there is a never-ending stockpot, where old bones are removed and new bones are added. It’s time for you to get on the bandwagon!

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Recipe: Southwest Bison Tacos


Bison meat is naturally flavorful and tender. It has a lot more flavor than beef that makes for a great taco with pico de gallo salsa!

Bison spend their lives on grass and not in feedlots. Bison farmers have made a commitment to not using drugs, antibiotics, nitrates or chemicals on their animals. These are important factors to consider when choosing your meat. Plus, bison is three times higher in iron than pork or chicken. Once you give it a try, I know you’ll be hooked!

There is something about bison meat that makes tacos much more flavorful than beef. It might be because it is leaner than beef. I don’t know but they were addicting. The great blend of meat, seasoning, fresh veggies, sharp cheese, and the salsas were so wonderful.

Tacos are great because of their versatility. I’ve listed my favorite ingredients here, but by all means, make it your own! Read More…


Recipe: Scallop Stir Fry


I love the taste of scallops smothered in gluten free soy sauce and ginger sautéed with veggies in a stir fry. You can’t get healthier than that! I skip the rice to make it truly Paleo. 

Scallops are an excellent source of vitamin B12, which is a very important nutrient for cardiovascular health. They are also a very good source of protein, selenium, phosphorus and choline as well as a good source of zinc, magnesium, and potassium.

Of course, like all fish, they contain omega-3 fats. Eight studies found that eating fish, such as scallops, as little as 1 to 3 times per month may protect against ischemic stroke, published in the July 2004 issue of Stroke

One thing to be wary of with scallops and other shell fish is that they do contain heavy metals like lead, arsenic and cadmium. You can still eat them, but I advise limiting shellfish to once a month due to this inherent issue. One way you can reduce the heavy metal content of shellfish is by getting your scallops from a high quality seafood market and purchase scallops that are in remote parts of the planet – away from industry. You can also take Biosil and Pectaclear or cilantro and chlorella right after consumption to bind to these heavy metals and escort them safely out of the body. Read More…


Recipe: Crab Cakes With Mango Salsa


You want to have your crab cakes and eat ‘em too? Now you can! Minus the breadcrumbs, crab cakes are easy, delicious and healthy! Crab offers a lot of protein, several B vitamins a lot of minerals such as phosphorus, zinc and sodium.
Fresh crab is best, but depending on region, you may have to purchase pre-packaged crab. Check the label to make sure it’s wild caught. Even though it’s pasteurized and refrigerated, this is still a much better option than imitation crab, which should be avoided completely. Dungeness Crab is the most sustainable choice and Blue Crab is a good second option.

These cakes do sometimes fall apart while frying, so if I’m trying to impress someone, I’ll cover the cakes and refrigerate them for about one hour before frying them. This helps to ensure they stay together. But if its just for me or my husband, I skip right ahead to the next step. It doesn’t change the delicious taste one bit! Read More…


Sardines Are The Safest Fish On The Planet


Holy cow! I mean fish! Due to the high mercury levels in most fish, the savvy Modern Paleo dieter should pass on mercury-toxic larger fish and eat low mercury sardines! Hands down, sardines are the safest fish on the planet.

With growing concern over the health of the seas, people are turning to sardines for the essential nutrients found in fish. Sardines are at the bottom of the aquatic food chain, feeding solely on plankton. As a result, they do not concentrate as much heavy metals like mercury and other contaminants found in most fish. Why not? They don’t live long enough to accumulate too much mercury. They live as long as 14 years of age, but about 90 percent of the population is under 6 years old.

Labeling laws are not standardized in America and many other regions regarding small canned fish. More than 20 varieties of fish are sold as sardines around the world, including herring (Americas), pilcards (Mediterranean), brisling (Norway), sprat (New Zealand, Australia, Europe) and Iwashi (Japan). Sardines are abundant in the seas of the Atlantic, Pacific and Mediterranean with Spain, Portugal, France, and Norway being the leading producers of canned sardines. Read More…