Transcript Paleo Power Breakfasts (1)

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-inflammatory
Inflammation = 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
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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.
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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
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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
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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]
 Nutritious Delicious
 YouTube NutritiousDelicious1
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