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A cozy favorite, Stuffed Peppers (okay, “cozy” may not be your first choice on an 27*c (80*f) day, but the rains will come again soon enough)…  The first order of business- how to lighten up this meat-filling without the traditional rice?  Well, cauliflower rice, of course- it’s easy [...]]]>

Tasty Stuffed Peppers

A cozy favorite, Stuffed Peppers (okay, “cozy” may not be your first choice on an 27*c (80*f) day, but the rains will come again soon enough)…  The first order of business- how to lighten up this meat-filling without the traditional rice?  Well, cauliflower rice, of course- it’s easy to make & worked perfectly.

I found numerous recipes online- many simply microwaving the ground cauliflower.  I wanted to keep as much of the texture as I could, so opted to fry it in a pan- &, for flavor, sauteed it in butter.  I can see that there are a lot of great variations possible, but for the peppers, I stayed with the basics.

Cauliflower “Rice”

Chop (with a hand chopper or food processor- it can also be done with a cheese grater, but not as easily)

- ¼ kg (½ lb) cauliflower

Sautee in butter, if using, or oil of choice, until cooked throughout & starts to brown.

Salt & pepper to taste.

Preparing the Cauliflower

Stuffed Peppers

Sautee:

-1/2 kg (1lb) of ground meat (I generally use a varying combination of beef & pork thanks to the non-specific “ground meat” packages, keeping the excitement alive)

Add:

- 1.25ml (¼ t) chili

- 1.25 ml (¼ t) black pepper

- 2.5ml (½ t) salt

- 10ml (2 t) granulated garlic

- 2.5ml (½ t) thyme

- 15ml (3 t) mléte maso (ground meat) spices (onion,garlic, mustard seed, pepper, marjoram, allspice, paprika, chili etc)

- 5ml (1 t) Worcestershire

- 140 g tomato paste (+ water)

- ¼ kg (½ lb) cauliflower “rice”

- diced tops of the peppers you’ll be stuffing

Stuff:

- 10-11 medium peppers

Arrange in a baking dish on:

- 400g can crushed tomatoes

Bake:

@ 350* for 40 minutes (or until peppers are cooked)

I finally made the chili recipe from that fabulous blog,  The Clothes Make the Girl- it is very tasty & I thought I should pass it on.  I’m accustomed to chili with big chunks of meat as the base, so at first I hesitated, but there was no reason. [...]]]>

Mel's Favorite Chili

I finally made the chili recipe from that fabulous blog,  The Clothes Make the Girl- it is very tasty & I thought I should pass it on.  I’m accustomed to chili with big chunks of meat as the base, so at first I hesitated, but there was no reason. It’s saucy & lovely & all of the ingredients are easily available in Prague (yeah!).

Mel’s Favorite Chili:

Ingredients:
the base:
2 polévková lžíce (2 T) of your favorite fat: olive oil, coconut oil (I used olive oil)
2 onions, chopped
4 cloves garlic, crushed
1 kg (2 lbs) ground meat (lean beef, pork, turkey, veal, bison, or a mix) (It seems as if all of the mleté maso that I find is some sort of pork/beef combination.)
-
spices:
30 g (2 T) chili powder
30 g (2 T) ground cumin
1 polévková lžíce (1 T) unsweetened cocoa
1 čajová lžička (1 t) dried oregano
1 čajová lžička (1 t) (nové kořeni)
4 g (1 t) salt
-
liquids:
400 g (14.5 oz) can chopped tomatoes
170 g (6 oz) tomato paste (My copy of this recipe says to use 12 oz & so I did (340 g) …)
400 g (14.5 oz) can beef broth (I didn’t have any cans of broth & so I used 2 beef bouillon cubes.)
1 bottle light beer (Shiner Lite tastes great!) or about a cup of water (I used a bottle of regular Staropramen- the bottles are a little bigger & so there’s a little more beer. Didn’t hurt at all…)
1 polévková lžíce (1 T) Louisiana hot sauce (I used Flying Goose hot sauce.)

Directions:
1. Heat the oil in a large soup pot. Add onions and saute ’til soft. Add garlic and let heat ’til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.  (Here I mixed things up a bit.  I DID NOT add the meat. I prepared everything else- added it all to the pot- & THEN went back & sauteed the meat which, after draining (I decided that the extra grease from the pork would be overwhelming) I then added to the pot.)

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes, tomato paste, hot sauce, and beef broth to the pot. Stir well.

4. Crack open the beer and take a sip for luck. Poor the rest into the pot and stir well.

5. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.

Variations:

Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).

Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.

Make it indulgent with a tablespoon of Greek yogurt on top. Mmmmm….

Delicious.

When looking for a perfect coleslaw to accompany the pulled pork, I didn’t have to look very far.  Cook’s Illustrated has already perfected the recipe & so, unlike most recipes that I inevitably alter to our tastes or our Paleo desires, this one I actually follow (except that I [...]]]>

Creamy Coleslaw

When looking for a perfect coleslaw to accompany the pulled pork, I didn’t have to look very far.  Cook’s Illustrated has already perfected the recipe & so, unlike most recipes that I inevitably alter to our tastes or our Paleo desires, this one I actually follow (except that I never make just a single batch).  It’s straightforward & delicious.

Creamy Coleslaw

Instructions

1. Toss cabbage and carrots with salt in colander set over medium bowl. Let stand until cabbage wilts, at least 1 hour and up to 4 hours.

2. Dump wilted cabbage and carrots into the bowl. Rinse thoroughly in cold water (ice water if serving slaw immediately). Pour vegetables back into colander, pressing, but not squeezing on them to drain. Pat dry. (Can be stored in a zipper-lock bag and refrigerated overnight.)

3. Pour cabbage and carrots back again into bowl. Add onions, mayonnaise, and vinegar (I prepare this in advance & refrigerate until I’m ready to dress the veggies); toss to coat. Season with pepper to taste. Cover and refrigerate until ready to serve.

A nice Czech breakfast typically revolves around bread- bread & cheese; bread & jam; bread with a nice meaty pomazánka- perhaps a kobliha or two picked up at the local bakery on the way to work.

One of the most difficult things to convince people of, when they’re starting to eat Paleo, is the [...]]]>

A nice Czech breakfast typically revolves around bread- bread & cheese; bread & jam; bread with a nice meaty pomazánka- perhaps a kobliha or two picked up at the local bakery on the way to work.

One of the most difficult things to convince people of, when they’re starting to eat Paleo, is the need to give up grains.  Grains!!  Beloved grains.  This is why we were so happy to find Whole Nine’s post about this particularly delicate point: Why We Don’t Eat Grains.

Why We Don’t Eat Grains

A. Grains provoke an inflammatory response in the gut

Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.

Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.

It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.

B. Grains spike insulin levels

Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.

When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.

C. Grains have an acidifying effect on the body

A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.

D. Grains are “empty calories”

All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)

Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).

- Brussels Sprouts- one colander full (really, as many as will fit happily [...]]]> We’ve been finding Brussels Sprouts at the Prague Vegetable market lately (Holešovická Tržnice)- which meant we needed to find the best way to eat them.  This seems to be it, as even our 7-year-old thinks they’re delicious.

Roasted Brussels Sprouts & Garlic

- Brussels Sprouts- one colander full (really, as many as will fit happily in your roasting pan)

- Garlic- 4 or 5 cloves, minced

- Canola or Olive Oil

- Drizzle of Balsamic Vinegar (optional: some people prefer to avoid vinegars, especially Balsamic due to its high sugar content- I love all vinegar & its magical properties & so sometimes have to give in to its temptations)

- salt & pepper (to taste)

Toss Brussels Sprouts with oil & lay them in a single layer in your roasting pan.  Spread with minced garlic.  Drizzle with Balsamic vinegar.  Salt & pepper.  Roast approximately 30 minutes @ 200*c (>400*f) – stirring occasionally- until brown & caramelized.  Serve warm.

Erin, who visited us in Prague over the holidays (from her much-balmier San Mateo home), is one of us & loves to try out- & create- all sorts of Paleo & Primal recipes.  Happily, it didn’t take much to convince her to share some of her culinary adventures with us.

You’ll notice that this first recipe [...]]]>

Erin, who visited us in Prague over the holidays (from her much-balmier San Mateo home), is one of us & loves to try out- & create- all sorts of Paleo & Primal recipes.  Happily, it didn’t take much to convince her to share some of her culinary adventures with us.

You’ll notice that this first recipe contains something called “Sunbutter”- not terribly easy to find in Prague.  With that in mind, I set out to find someone who has created a homemade version (because why shouldn’t we be able to make the things we need??).

From Erin:

Sunshine Sauce

2 tablespoons Sunbutter
1 tablespoon lime juice
1/2 clove garlic, crushed
1/2 teaspoon chili-garlic paste
1 teaspoon organic, wheat-free, reduced sodium tamari sauce (I only used 1/2 tsp)
2 tablespoons coconut milk
2 tablespoons water (I used only 1 T, might even leave it out next time for a thicker sauce)
pinch dried ginger

Directions:
1. Blend it all up in a food processor or a blender
2. Enjoy!  I went through a whole crown of broccoli just dipping away…

Sounds delicious.  Now to the sunbutter:

Here is a recipe from Frugal Megan

Homemade Sunbutter

1 cup sunflower seeds (raw- uncooked, unsalted)

3-4 TBS oil- I used extra light olive oil, but you can use walnut, almond or canola oil.

dash of sea salt

Optional: Sweetener. I used local honey.

Directions: Process sunflower seeds for 4-5 minutes, or until it looks like sand. I found that after 4 minutes mine started piling on the sides of the food processor pretty bad, so processing further seemed pointless. I scraped and tried a minute more, but it seemed good to me.

*NOTE* If you’ve made peanut butter before, sunbutter does NOT act like peanuts do when they are ground. Peanuts have more natural oil and will turn fairly creamy during processing- you have to provide the oil for sunflowers, they just will not do this on their own.

Once your sunflower seeds look like sand, you can add the oil, one TBS at a time, scraping the sides between oil additions. After the oil is in, you can add your sweetener and salt to taste. Here is a picture of my seeds after 2-3 TBS oil:

I actually thought I was done at this point, but decided to add more oil, just to see what would happen…and Voila! Just a couple more TBS of oil, and I had CREAMINESS!

Please let us know if you attempt any homemade sunbutter & how it turned out!  (&, naturally, how the Sunshine Sauce that you use it in, turns out.)

Eat. Move. Improve.

I. Diet modulates weight. II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose weight (and improve health). 2. Exercise intensity will improve how fast your body composition changes.

Everything can be derived [...]]]>

This is a little lesson explaining the effects that nutrition and exercise have on each other.

Eat. Move. Improve.

I. Diet modulates weight.
II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose weight (and improve health).
2. Exercise intensity will improve how fast your body composition changes.

Everything can be derived from these sets of statements. Let’s look at a couple of common examples.

Losing weight depends on nutrition. This is also why six packs are said to be “made in the kitchen.”

A. If you are eating too many calories and/or junk calories, your body is not going to want to drop any weight at all.

B. Similarly, if you are eating much too few calories, your body does not want to drop weight as well because it’s going to enter starvation “energy saving” mode. This is a critical mistake that many people who want to lose weight make.

It is best to stick with an energy deficit of somewhere between about 300-500 calories below basal metabolic rate (may increase if activity increases).

In this case, exercise here is going to help modulate body composition while the pounds come off. For example, if you end up not exercising, your body will indiscriminately drop muscle mass as well as fat mass. However, exercising will help keep muscle mass and maybe even gain some while letting the body drop off fat mass which will improve body composition.

Diet is still very important because quality foods will produce faster body composition changes. This depends a lot on genetics (hence why elite athletes can generally eat crap and get away with it), but even with good body composition changes with junky food may be at the expense of overall long term health.

Diet is the most important. This is a weight issue, and the person is looking to gain weight. Thus, they need to eat more.

This time around adding body mass will be variable according to the exercise (or lack thereof) because it affects body composition.

A. Lifting weights with a hypercaloric diet will tend to put on more muscle mass than fat.
B. Eating more without exercising tends to put on all fat as seen by the obesity rates in America.

I. Regarding the quality of diet

Quality of diet is highly dependent on the genetics of the individual. Some people may be allergic to foods such as gluten or dairy, and consuming such food would be detrimental to overall health.

The one thing we can say is that improvements in the quality of diet directly leads to results in weight (maintenance, gain or loss) as well as quality of health. Since we literally are what we eat, if we take in junk food all the time our health is probably going to decline, and the body will probably gain weight as junk food has a high caloric value.

Healthy bodies operate better mentally, physically, and emotionally so it is VERY important to get high quality nutrients.

There is a simple rule you can follow. Here’s the link from the previous posts’ nutrition section.

Here’s a more detailed post by one of my friends if you’re curious beyond the above link.

I strongly advise eating Paleo. Check out Robb Wolf for more details.

High intensity or high power output exercise — heavy lifting, intervals, metabolic conditioning, etc. — produce the fastest body composition changes. In response to stress, your body produces a neuroendocrine response in which it releases a lot of anabolic hormones to help repair your tissues to adapt to the stressors. The stronger the stressors, the more hormones are released. Hormones will modulate your body composition through nutrient partitioning.

Damage to your muscles and their growth/adaptation require energy to repair which will be provided by through diet. If the energy need exceeds than of which the diet provides (hypocaloric diet for the obese & isocaloric diet for those who want to maintain weight), then the body tends to metabolize adipose tissue to supply the energy.

The regulation of body composition operates according to the law of diminishing returns (aka logarithmic scale). This means that the improvements will be much greater the higher the body fat percentage & with less muscle mass, but much lower as the body fat percentage drops & with more muscle mass.

One fitness myth is that you cannot add muscle and lose fat at the same time; this is wrong and occurs frequently in obese individuals who are losing weight while doing high intensity exercise. However, as the BF% drops into the teens and single digits, it does not occur as much if at all.

In general, we would tend to say that overall improvement of weight and body composition is 80-85% diet and 15-20% exercise. This is because we are eating almost 21 times per week (maybe more) and only working out about 3-5 times a week.

These are the times that you will be affecting your weight and body composition, so they need to be used wisely. We often taking eating and exercising for granted, but if you want to make any significant weight or body composition changes these times must be taken seriously. Both quality and quantity matter.