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Power Paleo Breakfasts Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D.

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Presentation on theme: "Power Paleo Breakfasts Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D."— Presentation transcript:

1 Power Paleo Breakfasts Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D.

2 Intros Nutritious Delicious cooking show Nutritious Delicious cooking show Rebecca Rovay-Hazelton, Licensed Nutritionist Rebecca Rovay-Hazelton, Licensed Nutritionist Dr. Holly German, N.D. Dr. Holly German, N.D.

3 Overview Why breakfast is essential/what is a power paleo breakfast Why breakfast is essential/what is a power paleo breakfast Blood sugar stability/hormone balance Blood sugar stability/hormone balance Paleo Diet defined/pros and cons Paleo Diet defined/pros and cons Power Paleo Breakfast recipes! Power Paleo Breakfast recipes! Cooking demo Cooking demo

4 Why is Breakfast Important? Breaking the fast Breaking the fast Sets the tone of the day Sets the tone of the day If you start off poorly, youll be playing catch up all day If you start off poorly, youll be playing catch up all day Its one of the easiest meals to make & eat at home Its one of the easiest meals to make & eat at home Its an opportunity to start your day mindfully before the hustle and bustle Its an opportunity to start your day mindfully before the hustle and bustle

5 What is a Power (Paleo) Breakfast? A meal that: A meal that: Stabilizes blood sugar Stabilizes blood sugar Satiates for at least 3 hours Satiates for at least 3 hours Increases energy Increases energy Improves mood Improves mood Is easily digestible (no gas or bloating) Is easily digestible (no gas or bloating)

6 Blood Sugar Balance Eat within 1 st hour of waking Eat within 1 st hour of waking Even if you exercise in the morning eat a small amount Even if you exercise in the morning eat a small amount Skipping meals actually makes you GAIN weight Skipping meals actually makes you GAIN weight Symptoms of blood sugar imbalance 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. Metabolic syndrome, insulin resistance, diabetes and pre- diabetes, anxiety, bad mood, depression, cravings, uncontrollable appetite, headache, weight gain, difficulty losing weight, belly fat, etc.

7 Insulin = pro-inflammatory Inflammation = dis-ease

8 Starting on empty? With adequate sleep and good health you should wake up feeling refreshed and rejuvenated With adequate sleep and good health you should wake up feeling refreshed and rejuvenated (without that cup of coffee!) (without that cup of coffee!) Coffee may actually make blood sugar imbalance worse Coffee may actually make blood sugar imbalance worse If you wake up groggy and tired you may have adrenal fatigue If you wake up groggy and tired you may have adrenal fatigue One thing that must be addressed with One thing that must be addressed with adrenal fatigue is diet, making a healthy breakfast that much more important breakfast that much more important

9 Adrenal Fatigue In brief, adrenal fatigue is the wearing out of the adrenal glands In brief, adrenal fatigue is the wearing out of the adrenal glands Effects cortisol, DHEA, melatonin and even sex hormones Effects cortisol, DHEA, melatonin and even sex hormones Reduces stress tolerance Reduces stress tolerance Can take years to develop and years to correct Can take years to develop and years to correct 2 common causes of adrenal fatigue 2 common causes of adrenal fatigue Food intolerances Food intolerances Improper food choices and ratios Improper food choices and ratios

10 Adrenal Hormones

11 Food intolerances Differences between allergies and intolerances/sensitivities Differences between allergies and intolerances/sensitivities 72 hour window for intolerance 72 hour window for intolerance Major source of inflammation, adrenal fatigue, digestive disturbance Major source of inflammation, adrenal fatigue, digestive disturbance Correlated with many health issues Correlated with many health issues Prevents absorption of nutrients Prevents absorption of nutrients Testing options Testing options 150 different foods 150 different foods End point test for inflammatory mediators End point test for inflammatory mediators Elimination diet Elimination diet

12 Customizing Your Diet is Essential We all have unique dietary requirements that must be met to fulfill our energy demands 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 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 We need to customize food choices as well as food ratios Some people must have flesh Some people must have flesh protein with breakfast while others do well with eggs or fruit Once your food choices are dialed Once your food choices are dialed in, then you tailor ratios of protein, fat & carb till it is perfect for you

13 What is the Paleo Diet? Eating how our hunter-gatherer ancestors ate during the Paleolithic-era, 99.6% of our evolutionary history 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) 2.6 million years ago till about 10,000 yrs ago (beginning of agricultural revolution) Our genome is perfectly adapted to eat: Our genome is perfectly adapted to eat: Meats Meats Vegetables Vegetables Fruits Fruits Seafood Seafood Nuts and seeds Nuts and seeds Fats (ghee, coconut oil, palm oil, lard) Fats (ghee, coconut oil, palm oil, lard) Eliminates anti-nutrients: Eliminates anti-nutrients: No grains, dairy, sugar, alcohol, vegetable oils, soy, or legumes No grains, dairy, sugar, alcohol, vegetable oils, soy, or legumes

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15 Paleo Diet Pros & Cons Pros Pros Cuts out the processed junk Cuts out the processed junk Emphasis on blood sugar balance Emphasis on blood sugar balance Emphasis on nutrient-dense foods Emphasis on nutrient-dense foods Cons Cons Not individualized Not individualized Increasing animal proteins could increase toxic burden IF meats are not high quality (same for dirty dozen produce) Increasing animal proteins could increase toxic burden IF meats are not high quality (same for dirty dozen produce) Takes time and energy to maintain Takes time and energy to maintain

16 Paleo Low Carb Granola Ingredients Ingredients 1/2 cup organic almonds 1/2 cup organic almonds 1/2 cup organic walnuts 1/2 cup organic walnuts 1 tbsp organic coconut oil 1 tbsp organic coconut oil 1 tsp vanilla 1 tsp vanilla Sweeten with stevia, erythritol, chicory root or Luo Han Guo Sweeten with stevia, erythritol, chicory root or Luo Han Guo Cinnamon to taste Cinnamon to taste 1/2 cup organic cottage cheese 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. 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. 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. 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.

17 Salmon Avocado Nori Wraps Ingredients: Ingredients: 1 Can Wild Pacific red salmon (packed in water) 1 Can Wild Pacific red salmon (packed in water) 1 Avocado 1 Avocado 1 Package small Nori wraps or several large Nori sheets 1 Package small Nori wraps or several large Nori sheets Juice of 1/4 lemon - (about 1 tsp) Juice of 1/4 lemon - (about 1 tsp) Sea salt, garlic powder, and parsley to taste 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! 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!

18 Superwoman Superfood Smoothie Ingredients: Ingredients: 1/4-1/2 cup fresh or frozen blueberries 1/4-1/2 cup fresh or frozen blueberries 1 tbsp unsweetened cacao nibs or powder (we like Navitas Naturals) 1 tbsp unsweetened cacao nibs or powder (we like Navitas Naturals) 1 tbsp raw maca powder (also available from Navitas) 1 tbsp raw maca powder (also available from Navitas) 1-2 T nut butter- almond, macadamia, or pumpkin seed 1-2 T nut butter- almond, macadamia, or pumpkin seed 1 cup coconut milk 1 cup coconut milk 2-4 pastured raw eggs OR Jrobb egg or whey protein powder 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 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 - its fast and easy to clean! Chill out for a few minutes and enjoy, dont eat on the go. :) How To: Put all ingredients in a blender or in a large cup and blend with hand blender. We highly recommend the hand blender - its fast and easy to clean! Chill out for a few minutes and enjoy, dont eat on the go. :)

19 Breakfast Soup Ingredients: Ingredients: 4 free-range chicken thighs (bone in & skin on) 4 free-range chicken thighs (bone in & skin on) Splash of vinegar or lemon Splash of vinegar or lemon 1-2 tsp ea rosemary, oregano, sage, thyme, 1 bay leaf 1-2 tsp ea rosemary, oregano, sage, thyme, 1 bay leaf Sea salt and pepper to taste Sea salt and pepper to taste 2 stalks organic celery 2 stalks organic celery 2 large carrots 2 large carrots 1 patty pan yellow squash 1 patty pan yellow squash 1 zucchini 1 zucchini 1 bunch dino kale 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). 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).

20 Egg Muffins Ingredients: Ingredients: 8 large pastured eggs 8 large pastured eggs 2 cups spinach 2 cups spinach 6 slices pastured bacon 6 slices pastured bacon Optional: Bell pepper, mushrooms, onions 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. 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.

21 Breakfast Sausage Ingredients: Ingredients: 1 lb. ground meat 1 lb. ground meat ¼ tsp. each of cumin, basil, oregano & thyme ¼ tsp. each of cumin, basil, oregano & thyme Dash of sea salt 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. 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.

22 Protein Pancakes Our most popular breakfast! Our most popular breakfast! Ingredients: Ingredients: 3 chicken eggs OR 2 duck eggs 3 chicken eggs OR 2 duck eggs 1 cup almond meal 1 cup almond meal 3 T coconut oil (2 in the batter, 1 in the pan) 3 T coconut oil (2 in the batter, 1 in the pan) dash of sea salt dash of sea salt Optional: cinnamon, vanilla, stevia, or fruit 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). How To: Blend all ingredients in a large bowl, spoon onto a low/medium pan & cook until golden brown (about 2 mins per side).

23 Contact Info Rebecca Rovay-Hazelton Rebecca Rovay-Hazelton ChoosingHealthNow.com ChoosingHealthNow.com Free 15 minute consultation Free 15 minute consultation Dr. Holly German Dr. Holly German DrHollyGerman.com DrHollyGerman.com Free 15 minute consultation Free 15 minute consultation Nutritious Delicious Nutritious Delicious YouTube NutritiousDelicious1 YouTube NutritiousDelicious1 This is our cooking show channel! This is our cooking show channel! Facebook.com/NutritiousDelicious Facebook.com/NutritiousDelicious


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