Herb roasted lamb with lentils

Happy Tuesday all! With Thanksgiving coming up, I thought I’d share one of my new favorite recipes with you. It’s not a traditional holiday recipe, but it’s delicious and nutritious nonetheless.

Lamb is one of my favorite meats when I can get my hands on some grass-fed or locally grown cuts – it’s flavorful and very versatile. I’ve recently discovered lentils and I must say, I’m very impressed with their nutritional profile – one cup of cooked lentils packs 18 grams of protein and 16 grams of fiber! I’ve combined the two to create a simple, delicious dish – the perfect comfort food for chilly fall and winter evenings.

If you give this recipe a try, please let me know how it turned out and what you thought of it!

brownies

Herb Roasted Lamb with Lentils

2 lb boneless lamb shoulder (New Zealand recommended as it is more likely to be grass-fed)

1 cup lentils

1-2 yellow onions, cut into rings

3-5 cloves of garlic, crushed

A few fresh sprigs of thyme

A few fresh sprigs of rosemary

Salt and black pepper to taste

  1. Place lamb shoulder in center of crockpot and add 1 cup stock (homemade preferred but a combination of water and red wine or red wine vinegar will work too).
  2. Surround lamb with lentils. Season with pepper and salt to taste.
  3. Pluck thyme and rosemary to cover meat and lentils. Add crushed evenly. Top with onion rings.
  4. Set crockpot to low for 6-8 hours.
  5. Divide into 3-4 servings (8 ounces lamb per serving)

Enjoy!

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Paul’s Palate: Lamb Roast Recipe

kook-upinto-the-stars

Today I’ll share one of my favorite dinner recipes for lamb roast and veggies.

I love this recipe so much because: 

  1. It’s affordable. Depending on the time of the year, you can buy lamb shoulder from New Zealand or Australia for under $6.99 a pound! Considering most grass-fed beef roasts can be over $10 a pound, this is an amazing deal.
  2. Since it’s imported, there’s a better chance the animal was raised in a more humane and natural way. Recent reports suggest that Australia has begun to create lamb feedlots, but, for the most part, lamb from New Zealand and Australia is probably raised in open pastures, eating primarily grass.
  3. It has a milder flavor than beef, meaning the flavor of the dish can be more varied. It can be light and minty or hearty and spicy – it all depends on what herbs, seasonings, and sides you use!
  4. Lamb is one of the healthiest foods in the world! It offers roughly the same amount of vitamin and minerals as most grass-fed beef, but with less fat. This means you may get the same amount of nutrients as 8 ounces of beef, but with only 6 ounces of lamb, thereby reducing your total calories.

So, without further ado, here is my go-to recipe for a boneless shoulder of lamb:

  1. Wash 5-10 carrots, 2-3 cups Brussels sprouts, 1 cup mushrooms, 1 yellow onion, and 5-10 sprigs of fresh rosemary and thyme, in warm water and apple cider vinegar.
  2. Cut all veggies to desired thickness and pluck herbs from stems.
  3. Mix thyme, rosemary, 1 teaspoon black pepper, 1 teaspoon sea salt, and 5 crushed cloves of garlic in a bowl. Rub this mixture on the outside of the lamb evenly.
  4. Place carrots in crockpot first, followed by mushrooms and then lamb. Surround lamb with Brussel sprouts and place onions on top.
  5. Pour ½-1 cup beef or lamb stock over vegetables (careful not to pour over the lamb as this will rinse all the seasonings off). If you don’t have any homemade broth / stock available, don’t buy store-made versions (they will be loaded with sugars, chemical thickeners, and rancid man-made fats), just mix ¼ cup water with ¼ cup balsamic vinegar, ¼ cup Worcestershire sauce, ½ cup red wine or red wine vinegar, and a little mustard.
  6. Cover crockpot and cook on low for 6 hours.

And voila – you have an amazing meal with less than 30 minutes of prep time!

Lamb provides a substantial amount of protein, and a moderate amount of healthy fat, particularly beneficial omega-3’s (assuming it is grass-fed). As such, it is the perfect center-piece of any meal. Feel free to experiment with different veggies and seasonings…just make sure you have some plants to compliment this protein.

Let me know how this works for you, and what seasonings you like best. See you all next week!

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What I’ve Been Up To: Nutrition

 

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Before I return to my typical health tip lists, discussions of a healthy lifestyle, and analyzing articles / studies, I thought I’d fill you in on what I’ve been up to in the last year. This will be a 3-part series, detailing my changes in diet, exercise, and daily life.

Today, let’s dive into my last year in terms of my nutrition!

I left you at the end of summer, one year ago. I was leaning out by reducing my carb intake. Meals were built around vegetables and protein, cooked in healthy fat, with 1-2 pieces of fruit a day and 1 large sweet potato (usually post-workout).

As I went into fall / winter, I transitioned to building new muscle. I did this by increasing calories, over many weeks, from my maintenance level of 2,500 a day to over 4,000 a day. Every time my bodyweight plateaued for more than 2 weeks, I would bump my calories up another 250-500 a day.

It is very difficult to consume 4,000 calories a day without relying upon calorie-dense but nutrient-lacking foods like liquid sugars (Gatorade / fruit juice), refined grains (bread / cereal), or junk food (ice cream / fast food). Sure, I could consume these foods on a daily basis and probably gain 5 pounds a week – but it would be all fat!

paleo pyramidSo instead, 3 meals a day  would contain about 1 pound of starch (white or sweet potato), half a pound of protein (eggs, meat, or fish), 1 serving of healthy fat (an avocado or large handful of nuts), 1 cup of vegetables, and, if I could fit it, 1 serving of fruit.  Then I would also have 2 shakes a day, containing either coconut milk or raw cow/goat milk, full-fat Greek yogurt, avocado, honey, cocoa powder, a banana or plantain, and 1 scoop of whey protein powder.

For the first time in my life, my bodyweight reached 200 pounds and I was still able to see my abs!

No matter how nutritious the foods are, and how slow the gain, some of the weight will be stored fat. With spring starting, and summer – the season of beach trips and shirtless runs around town – around the corner, I slowly brought my calories back down in order to lean out once again.

To avoid losing any muscle I had worked so hard to build, I kept my meals based around the same half pound of protein. To create the calorie deficit I needed to lose fat, I eliminated the multiple servings of fuel (fats/carbs) at every meal. I would still use fat to taste when preparing my meals, but I no longer had sides of avocados and nuts. I also reduced my carb intake similar to the previous year.  

Once I reached maintenance, I slowly replaced every carb calorie (not counting veggies) with fat calories, transitioning into ketosis for one month. For a refresher on what this is and the benefits, click here!

sports-nutrition.jpgAnd that brings us to the present. I weigh about 185 right now. I have maintained my strength and my arms / legs are the same size, so I can safely say I didn’t lose much muscle.

I try not to obsess about numbers so I can only guess my body-fat is just below 15%. Once I reach my desired level of leanness (maybe 10%?), I’ll return to building more muscle.

I’ll discuss the reason for this back and forth between periods of gaining weight and losing weight but, for now, here are the objective numbers from my own process:

In December of 2014 I weighed 190 with maybe 25% body fat. At the end of 2015 I weighed 200 with a body fat of about 20%. I weighed 10 pounds more but had 5 pounds less of fat.

I had gained 15 pounds of muscle from one year to the next!  

I hope this gives you an idea of how a “health-nut” such as myself eats, as well as how to adjust your eating habits to ensure specific outcomes.

Next I’ll talk about the different exercise programs I’ve done over the last year, what weaknesses I discovered, what records I broke, and my opinion of how to best balance training modalities for general health.

See you very soon!   

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Pancake Recipe

My biggest qualm with the current “gluten-free fad” dominating society is that companies market gluten-free alternatives that are just as unhealthy as the original product!

A prime example is the industry of baked goods, including cookies, cakes, pancakes, muffins, and bagels. While over-consumption of gluten can “tip the scales” towards autoimmune conditions developing, loading up on highly-processed, sugar-laden, pastry-like substance is a much bigger problem.

However, I am human as well – I love a home baked cookie or pancakes as Sunday brunch. For this reason, I wanted to share the best grain-free pancake recipe I have ever tried.

  1. In one bowl, mix 2 tablespoons coconut flour, 2 tablespoons ground flaxseeds, 1 teaspoon cinnamon, ½ teaspoon baking powder, and a pinch salt.
  2. In another bowl, mix ½ cup coconut milk, 2 eggs, 1 teaspoon vanilla, and a drizzle of honey.
  3. Combine powdered mixture and liquid mixture and stir. It’s important to wait at least 5 minutes for the flaxseeds to absorb the liquid, thereby creating the typical pancake batter we are all so fond of.
  4. Grease nonstick pans with coconut oil and set heat to low. Pour batter into pans and cook at least 5 minutes on each side. Once several bubbles have developed in batter, you know its time to flip them.
  5. Serve with desired toppings and enjoy!

The best thing about this recipe is that it will provide 3 large pancakes without a great deal of ingredients. What other pancake or waffle recipe only calls for 4 tablespoons of ground mix?

Another amazing thing about this recipe is that it can be modified to meet your tastes or needs.

If you are active and have a sweet tooth, load the pancakes with bananas, top with berries, or drizzle maple syrup on top.

If you prefer a richer and more sustaining breakfast, top with almond butter and maybe add a tablespoon or two of powdered 100% cacao into the mix.

No matter what fruit, nut, or natural product you add, these pancakes will provide far more nutrients, with far less detriments, than typical flour pancakes, or even gluten-free, alternatives!

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Meal Comparison, Part 3: Dinner

Today’s post will be the last side-by-side comparison of a Standard American Diet (S.A.D.) meal and a grain-free, unprocessed meal.

For Part 1, a breakfast comparison, click here. For Part 2, a lunch comparison, click here.

The healthy American dinner consists of:

Pasta1 cup whole wheat pasta (enriched)

1 cup generic tomato sauce

2 ounces low-fat ground turkey

1 cup skim milk (fortified & fortified)

1 brownie (using a recipe recommended by Ellie Kroger, Registered Dietician)

The whole foods meal contains:

Burgers

8 ounces ground beef (grass-fed)

½ avocado

1 cup asparagus

1 large sweet potato

Both meals provide 650 calories.

First, let’s look at the macronutrients and fatty acid profile:

. Total Carbs Fiber Net Carbs Protein Sat Fat Mono Fat Omega 3 Omega 6
S.A.D. Dinner 90 10 80 25 5 5 250 12500
Whole Foods 45 15 30 45 10 17 500 2000

As we saw in the previous comparisons, the S.A.D. meal provides almost 100 grams of carbs with only 10 grams of fiber and very little healthy fat. Even adding sweet potato to the grain-free dinner results in only 30 net carbs, fewer than half the carbs in the Standard American dinner.

The whole foods dinner offers a more adequate amount of healthy fat, particularly saturated and monounsaturated, aiding in absorption of vitamins, providing a stable energy source, and maintaining healthy cells.

Finally, the omega-3 to omega-6 ratio, which should ideally be close to 1-to-2, is 1-to-50 in the Standard American Diet meal. The tomato sauce and “healthy” brownie both contain canola oil, molecularly the same as corn oil, causing inflammation and cardiovascular disease.

Next is the vitamin content of both meals:

. Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate
S.A.D. Dinner 4500 20 0 3 30 0.5 1 50
Whole Foods 27000 42 0 7 83 2 5 180

No surprise here! Vegetables, meats, and healthy fats provide far more vitamins than refined grains, diary, and oils.

Finally, the mineral content of each meal:

. Calcium Iron Magnesium Potassium Zinc Copper Manganese Selenium
S.A.D. Dinner 570 5 150 1500 4 0.5 2 55
Whole Foods 130 10 150 2000 13 1 1 36

If you recall the previous comparisons, you’ll remember that grains and dairy provide more of certain nutrients.

The Standard American Diet provides more Manganese and Selenium, and ties for Magnesium. However, just a handful of nuts would close this gap and set the whole foods meal ahead in all categories.

In conclusion, the dinner based on whole foods provides more for the body, with less detriment, than the S.A.D. dinner.

I will do one more follow up post totaling the days’ worth of macro- and micro-nutrients. In the meantime, feel free to ask any questions about particular values, foods that may address shortcomings, or if you’d like me to analyze your own meal options.

Thanks for reading!

Meal Comparison, Part 2: Lunch

This week I continue my series comparing meals from the Standard American Diet to grain-free alternatives.

Today will compare a healthy USDA-approved lunch, consisting of the following:

A sandwich made with:

2 slices whole wheat bread (enriched & fortified)

2 leaves of lettuce

2 slices turkey

2 slices ham

2 tablespoons honey-mustard dressing

1 8-ounce container of yogurt with fruit

1 medium apple

Sandwich

The grain-free meal will contain:

8 ounces salmon

1 ounce of walnuts

A salad made with:

2 cups mixed greens (spinach, romaine, lettuce, etc)

1 carrot

½ onion

Salad

Both meals total less than 650 calories and take less than 15 minutes to prepare.

Here is a macronutrient breakdown of the two meals, including a comparison of the fatty acid quality (omegas) of each.

. Total Carbs Fiber Net Carbs Protein Sat Fat Mono Fat Omega 3 Omega 6
Standard Lunch 111 8 103 23 1.8 2.2 225 2250
Grain-Free Lunch 36 12 25 50 5 9 8700 11300

The sandwich and fruit results in over 100 grams of sugar released into the bloodstream! Carbs are not inherently bad, but if this pattern is repeated regularly, for 3 meals a day, 7 days a week, diabetes and cardiovascular disease can result.

Even though “whole grains” are known for their fiber content, we see that a meal based around vegetables will provide far more fiber content. Fiber mitigates blood sugar spikes and maintains healthy gut function.

The most apparent difference is in the protein content. The sandwich and yogurt provides just over 20 grams of protein while the salmon salad weighs in at an impressive 50 grams. Imagine the benefits to cognitive functioning, physical performance, and body composition one could reap with such an adequate supply of amino acids!

Finally, we see that the omega 3-to-omega 6 ratio is about 1-to-10, risking an inflammatory state within the body. However, the salmon salad provides a much more balanced 1-to-1.3 O3-to-O6 ratio. A ratio in the range of 1-to-2 to 1-to-4 can help prevent cardiovascular disease, cancer, and certain neurological disorders.

Next is the vitamin comparison of the two meals:

. Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate
Standard Lunch 130 15 0 2 6 0.4 1.2 43
Grain-Free Lunch 34410 135 0.2 2.6 940 30 7.2 400

There’s really no need to examine any particular column. The numbers show that vegetables and healthy protein provide far more essential vitamins than refined grains, processed dairy, and “low-fat” deli meat.

Last is the mineral content of each meal:

. Calcium Iron Magnesium Potassium Sodium Zinc Copper Manganese Selenium
Standard Lunch 400 2.8 85 975 1500 3 0.1 0.7 48
Grain-Free Lunch 300 7.5 235 2825 700 3.8 1.5 2.6 108

Since the Standard Lunch includes yogurt, it will provide more calcium…but also a more acidic environment which may leech calcium from the bones.

The salmon salad still wins in every other category but we still see that grains are a decent source of minerals. As I mentioned last time however, a small serving of nuts will provide certain nutrients that aren’t found as abundantly in vegetables.

In conclusion, this side-by-side comparison of a “well-rounded, heart-healthy American lunch” and a salmon salad showcases the benefit of opting for more vegetables and healthy proteins.

Save the bread for the birds and start eating what nature provides!

Meal Comparison, Part 1: Breakfast

Over the last year, news headlines showcased that saturated fat is not dangerous, animal products are not inherently unhealthy, and most of our health problems stem from over-consumption of refined carbohydrates.

However, change takes time. For the last 50 years, the public has been taught to fear fat and cholesterol, and to eat meals built around dense sources of carbs – particularly grains.

The science is now widely available showing that grains disrupt healthy gut function, provide an enormous carb load with few nutrients, and are inflammatory. But even with this information, many people are bewildered by recommendations to choose healthier options.

I can post in-depth articles discussing anti-nutrients, biological mechanisms, and studies…but sometimes a side-by-side comparison is more effective.

So, today I will post part 1 of a series comparing the Standard American Diet (S.A.D.) with a grain-free approach. Each post will compare two meal options, starting with breakfast!

Since I clearly favor a grain-free approach, I have taken the following steps to ensure objectivity:

I picked the healthiest standard breakfast options doctors and dietitians recommend. This includes:

oatmeal1 cup of oatmeal (not instant; fortified and enriched)

1 cup of orange juice (not from concentrate; fortified)

½ cup of skim milk (fortified with vitamins A & D)

1 handful of raisins

For the grain-free breakfast, I picked foods that conventional wisdom would classify as too “high calorie” or “unhealthy”, including:

omelet1 omelet made with 4 whole eggs, spinach, and sweet red peppers

1/2 avocado

1 tomato

2 slices of bacon

Both meals provide 600 calories and take less than 15 minutes to prepare.

After running all the foods through a nutrient spreadsheet, here are the total offerings of each meal:

Meal Carbs Fiber Protein Sat Fat Mono Fat Omega 3 Omega 6
Standard Breakfast 136 9 15 1 1.5 50 2000
Grain-Free Breakfast 25 13 35 10 20 1300 3500

The oatmeal breakfast provides a major carb bolus, with very little fiber or fat to mitigate the resulting blood sugar spike. At over 100 grams of sugar per meal, it’s no surprise that almost 30 million Americans suffer from diabetes.

These carbs also increase small, dense LDL, causing atherosclerosis. Meanwhile, the grain-free breakfast provides 13 grams of fiber, along with 10 grams of saturated fat and 20 grams of monounsaturated, both raising HDL, or “good” cholesterol.

I included a column for omega 3 and omega 6. These are both essential fats, but O-3 has an anti-inflammatory affect while O-6 causes inflammation, increasing the risk of cardiovascular disease.

Historically, humans consumed a 1-to-2 or 1-to-4 ratio of O3-to-O6. The oatmeal breakfast skews this massively, with a ratio of 1-to-40, while the omelet and guacamole is more ideal (1-to-3).

Clearly the grain-free breakfast is healthier in terms of cardiovascular function, inflammation levels, and blood sugar control. But what about vitamin content?

Meal Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate Choline
American Breakfast 2700* 125 50* 0.4* 3* 1 0.5 280 70
Grain-Free Breakfast 10000 250 70 8 184 2 3 330 560

Once again, the omelet, bacon, and guacamole trump the oatmeal and fruit in every category!

You’ll also notice an asterisk in the vitamin A, D, K, and E categories. The oatmeal breakfast offers less of these vitamins but also lacks the fat and cholesterol necessary to activate and absorb these 4 fat-soluble vitamins.

The American breakfast offers far less B vitamins, and folate, which is problematic since carbohydrates use up B vitamins in their processing. It is common for Americans that don’t consume enough animal products, yet eat a large amount of grains, to require vitamin b supplements and sometimes even injections.

Finally, let’s look at the minerals offered by each meal:

Meal Calcium Magnesium Phosphorus Potassium Zinc Copper Manganese Selenium
American Breakfast 500* 160 590 1300 2.9 0.5 2 24
Grain-Free Breakfast 170 120 600 1700 4.4 0.8 0.8 75

The oatmeal and fruit offers more in 3 categories! Grains are an excellent source of magnesium and manganese, while dairy provides a substantial amount of calcium.

I have once again put an asterisk next to calcium. Dairy and grains create a very acidic environment in the body, potentially leaching calcium from the bones.

The omelet and guacamole offer more minerals in total…but a daily serving of nuts may help shore up the few shortcomings.

As evidenced by this side-by-side comparison of a Standard American Diet breakfast, and a breakfast based around plants, animal products, and healthy fats, grains are not necessary.

There are a few minerals that are more abundant in grains which may support an argument for their occasional inclusion, but the idea that we should eat 6 to 11 servings a day is ludicrous.

Whether we look at carbohydrate load, inflammatory factors, or nutrients, grains clearly are not the “heart healthy” option we have been told.

Next time you’re contemplating what to make for breakfast, crack a few eggs and fry up some bacon – I’ve never heard someone complain that these foods aren’t more tasty…and now we know they are healthier too!