Category Archives: Paleo & Primal

Cheat Sheet for My daily Protein, Fiber & PBX

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

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Stress much? My daily Protein fiber, PBX & herbs

This is the powdered stuff I mix up a batch at a time.  To view the stripped down version, see the Cheat Sheet for this daily protein shake.

Should YOU do it??

Determine your need for each of my suggested ingredients and then use just the ones you need. If you are eating fermented foods, you may not necessarily need the prebiotics. I take them because I cannot eat fermented foods. Each person has different needs.

YOU CAN SIMPLIFY THIS!

To stay easy and economical, determine your ingredients and buy in bulk.

ASK ME!

I have a lot of purchasing experience (and have lived in four different states in the past 15 years) and can advise you how to get this stuff as easily as possible. Once you get going, it doesn’t seem as difficult. I’ve been doing this for years and trying to share what works for me and desire to help people find the solution that’s going to work for them. I’ve discovered that I need these ingredients to operate at my best. It helps me be more resilient. It does not make up for a lost night of sleep. Folks, I’m getting more consistently resilient, and recovering some of my lost health over time, by staying on my program.

  • hydrolyzed collagen (glycine): excellent source of glycine which is very important to me. It keeps me calm. If I don’t get my shake in the morning, then I take some magnesium glycinate. you can get bovine or porcine or even some that are made from fish (the superior source; I care because I am moving toward rotating my sources of collagen also. I would hate to sensitize to my meat proteins!!
  • greenfood powder; Ultimate Superfood Fusion from Z-Natural Foods.com
  • Ashwagandha root: https://www.braintropic.com/nootropics/ashwagandha/
  • whey protein if you are dairy tolerant. I use vegan protein instead. I use Orgain with greens or Vega with greens as my extra booster pack. This does NOT replace the collagen!
  • fibers – choose or rotate with psyllium, ground flax seed, prebiotic fiber blend such as Garden of Life Prebiotic fiber. I choose to use all 3 or rotate. Psyllium is cheap and effective. Flax is helpful with hormone regulation in the gut. Prebiotic fiber is important if you are working on improving your gut flora balance (which also affects hormone regulation and so much more).

How I Do It

I have a bunch of half-pint canning jars with plastic lids that I measure up and use for about 10-day batches. Each morning I mix the powder with almond milk and drink it down before I eat any food, as I’m taking supplements in pill form.

I have to split this in two different batches because I don’t want to sensitize my immune system to these ingredients (more easily happens to me as I’m aging). I alternate days with shake #1 and #2. You could combine shakes #1 and #2 if you have no inflammation, allergies, etc. Here’s how I do it:

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

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Mayan bowl tips

This is how I made some easy Mayan Bowls* on a moderate temperature summer day.  In the evening I started two Chuck roasts in my instant pot:

1. Sprinkle with salt and pepper and brown on the sauté setting. Brown all four sides of the two roasts.

2. Slow cook 6 hours with a can of tomato sauce, layered with sprinklings of ground Cumin, powdered onion, dried onion flakes, garlic cubes and/or granulated garlic, paprika.

3. After six hours it should be falling apart. Pull it into little pieces and put it back in the sauce. [You probably have too much sauce left over. You can freeze extra sauce with all that good flavor in it and use in either enchilada sauce or as a base for some veggie soup–put a little bit of the beef in there too, maybe some barley, and don’t forget your green beans.]

Wash and spin dry chopped fresh curly kale or kale of any kind.  Massage well with light olive oil and salt. You can use any leftovers of this for salads or put into a bag in the fridge and keep for leftover Mayan Bowls

Chop or smash avocado with lime and salt. Or you could go with some prepared guacamole from the store.

I like to cook my canned black beans extra because I like them a little soft. I drain a can, add some water and cook for another 10 minutes or so with a little extra salt.  [I know some people eat the beans straight from the can.  Some brands may be softer than others.]

Cook some quinoa, wild rice, brown rice or the Trader Joe’s Organic Superfood Pilaf shown below (from the freezer section).

Assemble bowls with whatever ingredients each person wants adding extra lime juice on top of the kale and be generous with it.

Toss tortilla chips, especially Garden of Eatin’ red-hot blues or Costco Kirkland organic tortilla chips.

Some people might like salsa on there for a more Mexican-style bowl.

Top your bowl with some crispy shallots. You can substitute crispy onion rings. Or perhaps some kind of toasted nut or pumpkin seeds with garlic on them.


Easy addition to Mayan bowls. Cook according to package directions, about 10 minutes.

RECIPE: Lemony snack

Mix fresh lemon juice into cashew butter with some stevia extract powder.

Dip apples in it.

Tip:  Every nut butter and also chocolate… will get much thicker when you add a small bit of water. This is what makes chocolate “seize up”.  With nut butter, if you keep adding more liquid, it will get past the point where the fiber absorbs all the water and the extra water will then begin to loosen the mixture so it becomes more “watery.”  So, the *ratio of water-to-nut-butter is the important thing in getting the correct consistency. If it seizes up, just keep adding a little bit more liquid at a time until you get the consistency you want.

 

RECIPE: German Red Cabbage

I don’t know why this dish is so addictive for me, but I can make up a batch and eat a serving every day. It’s full of B6 and folate, and perhaps that is why.  Perhaps it’s because I love sour so much.  Traditionally served alongside sausages like Brautwurst.

Fat: 2-4 Tbsp. butter or better yet , drippings from roasted chicken

Shallots and/or onions, chopped (TIME SAVER: frozen chopped)

Head of red cabbage, sliced fine so that it comes out in shreds

1-2 (tart) apples, chopped or grated (TIME SAVER: I leave the skin on, use an apple slicer/corer and then chop with a knife)

1/2 cup apple cider vinegar* (or lemon juice, or could try ascorbic acid crystals–not ascorbate)

1 Tbsp salt

1/4 to 1/2 cup honey

1/2 cup water or chicken stock, add more if not using full amount of vinegar

Optional: whole grain flour for thickening

*Acid is key to keeping the deep color of the red cabbage. If you do not use any vinegar (or lemon juice) you will end up with a lavender color.

  1. Brown onions and shallots to caramelize in the fat.
  2. Put all other ingredients except flour into the pot. Cover and simmer until desired tenderness, about 20 minutes. Cook longer til you get it as soft as you want.
    FOR PRESSURE COOK: In an iPot pressure cooker, the setting for “Soup” (30 minutes of medium pressure) will yield a very soft cabbage that will begin to fall apart when stirred. Almost too soft for my liking, but still okay. Try 20 minutes of pressure.
  3. Adjust salt. Pepper to taste.
  4. It is not necessary to thicken, but you can. Try 1 Tsp. whole grain flour such as spelt, kamut or wheat. Sprinkle it on before last 5 minutes of cooking, then stir.

Pistachios are great for your gut biome

Faithful reader and champion of Rachels.FYI, Jane W. has brought to my attention a great health tip for those of us who are “gardeners of our biomes,” (cultivators of our gut flora).

Pistachios.

Here is an article from a trusted resource, Mark Sisson in his article 16 Things that Affect Your Gut Bacteria.

Friends, the way my blog is supposed to work, is when friends share with me, I somehow synthesize it in my Brain of Rachel, and often would (at least TRY) to share it back out, either immediately or in some way, at some point. My thinking is to try to be a hub for a circle of friends who are all interested in actually being healthier. I TRY, because this is not my job. It’s just my passion. And, even though I don’t have time for this passion, I make time. Helping friends be healthier is worth it. I saw Jane’s comment tonight after I have been contemplating, yet again, whether I have time to do this blog. I don’t have time to make it look beautiful or like the slick blogs that are out there. But, I can keep it up on the server, alive, if not thriving. And, it can serve a purpose.

And, hey, if I can keep Jane on her probiotics, then it’s all worth it.

RECIPE HACK: Italian Sausage (chicken)

Here’s an easy way to make low-fat chicken Italian sausage–a product you surely will have trouble finding in the stores. Poultry, eggs and fish are major sources of protein for me. Yesterday I picked up a special order of ground chicken (from The Wedge). Tonight I’ll be putting Italian Seasoning on it and then I can use it on pizza. Continue reading

Is Thrive Market membership for you?

To shop on ThriveMarket.com, you’ll need to purchase an annual membership.  I think it will be worth it under certain conditions:   Continue reading

Sugar free treat

Worth a try, if you have the means.

Sparkling water: Poland Spring Black Cherry flavor.  I purchase this by the case of 12 bottles from my grocery co-op, The Wedge.

I often sweeten it with KAL 100% Stevia Extract Powder, but these SweetLeaf chocolate drops are good too!

Today’s Dish: Honey Baked Lentils and Salmon

Recipe link below.  This summer, I went “mammal free” (Almost!  That was the goal, anyway).  I am trying to make my 4 servings of protein be mostly fish, poultry, duck eggs.

Today I was cleaning out my freezer, and I’m on the slow path of trying to use up all the odds and ends in there.  I made chicken stock with the tips of chicken wings (baked the meaty portions of the wings).

Meredith is using the chicken stock for some chicken noodle soup.  I am using some for Honey Baked Lentils.  I will eat mine with canned salmon, which I LOVE.

What foods are you into during this transitional weather of pre-Michaelmas season?