Dr. Mark Hyman’s Paleo low carb weight loss diet

Dr. Mark Hyman, has created a Paleo-style low carb weight loss diet, detailed in his book “The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body’s Natural Ability to Burn Fat and Lose Weight Fast” (click for details). The diet follows the basic Paleo diet principles and helps you to eliminate:

  • Wheat, including bread, cereals, crackers and pasta
  • Sugar, including sodas, ice cream, candy and cookies
  • Dairy, including cheese and milk
  • Processed and packaged foods

Dr. Hyman, who also authored “The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss,” believes that by cutting out these common culprits and boosting your protein and fat, you can learn to enjoy healthy foods while achieving your weight loss goals.  Read about his recent appearance on Dr. Oz’s talk show by clicking here.

Nutritional Grail: Ancestral Wisdom, Breakthrough Science, and the Dawning Nutritional Renaissance

With all the Paleo books available, it’s become challenging to separate the gotta-get-it guides from the not-worth-the-money mundane options. A new addition to my list of “yes, it’s a must” recommendations: “Nutritional Grail: Ancestral Wisdom, Breakthrough Science, and the Dawning Nutritional Renaissance” (click for details).

Author Christopher James Clark has created a detailed exploration of the science behind the Paleo movement. With guidance as to how to implement the nutritional principles of the Ancestral Health approach, his book is an essential for anyone and everyone who wants to improve their health and well-being.

Try a recipe from Christopher below.

Minty Lamb Burgers w. Olives and Capers

 

  • 1.5 pounds ground lamb
  • 2/3 cup olives, pitted (about 25 olives)
  • 2 cups fresh herbs (mint, parsley, cilantro), loosely packed
  • ¼ cup capers
  • 2 cloves garlic, pressed
  • 2 tablespoons cumin
  • 1 tablespoon allspice

 

Directions

 

  1. Wash the herbs and spin them dry.
  2. Put the olives, capers, garlic, cumin and allspice into a food processor. Begin processing, adding a small amount of olive oil, if necessary, to achieve a smooth texture.
  3. Add the herbs and process until they are broken into small pieces.
  4. Add the ground lamb and mix to incorporate.
  5. Form into burgers and grill for about 5 minutes per side. I use a stovetop grill plate, but a conventional outdoor grill also works great. Or you could put them in the oven under the broiler.

 

SERVES 4-6

Paleo Approach Cookbook

Sarah Ballantyne, Ph.D., earned her doctorate degree in medical biophysics. She’s become well-known for her expertise in how Paleo diets can help with inflammation. Sarah is the author of “The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body” and “The Paleo Approach Cookbook: A Detailed Guide to Heal Your Body and Nourish Your Soul.

Try two recipes from the Paleo Approach below, and get information about the cookbook, including how to order from Amazon, by clicking here. 

Garlic-Roasted Pork Shoulder

Ingredients:

  • 1 small head garlic, crushed
  • 2 teaspoons salt
  • 3 tablespoons minced fresh oregano
  • 1½ tablespoons apple cider vinegar
  • 1½ tablespoons fresh lemon juice
  • 1 (3- to 4-pound) pork shoulder
  1. Combine the crushed garlic, salt, oregano, apple cider vinegar, and lemon juice in a small bowl.
  2. Pat the pork shoulder dry with paper towels. Lay out several pieces of plastic wrap, overlapping (big enough to wrap the whole pork shoulder after the seasoning is rubbed on), and place the pork shoulder on top.
  3. Rub the seasoning over the entire surface of the pork shoulder. Wrap tightly in the plastic wrap. Place in a dish or on a tray and refrigerate overnight.
  4. Remove the pork shoulder from the refrigerator and let warm to room temperature for 1 hour before placing in the oven. Preheat the oven to 275°F.
  5. Remove the plastic wrap and place the pork on a roasting pan. Roast for 6 hours, until the meat is fork-tender.

Tips:

This recipe can be easily scaled up for larger shoulder roasts. For a 6- to 8-pound roast, double the rub ingredients and cook for 8 to 9 hours.

From “The Paleo Approach Cookbook: A Detailed Guide to Heal Your Body and Nourish Your Soul

 

American-Style Breakfast Sausage

Breakfast Sausage

  • 5 lbs ground pork
  • 1 Tbsp salt (or even better, use truffle salt)
  • 1 Tbsp sage
  • ½ tsp ground ginger
  • 1 ½ tsp mace
  • 1 ½ tsp dried thyme

DIRECTIONS:

  1. Combine dried spices in a spice grinder and grind until it’s a fine powder.
  2. Add fresh spices, dried spices, and any other ingredients to the ground meat.
    Mix in the bowl of a standing mixer on low for 3-4 minutes or mix by hand to completely incorporate the spices into the meat
  3. Cover with plastic wrap and refrigerate overnight and up to 24 hours.

For stuffing into casings:

  1. Follow the directions on the packaging for your natural hog casings (typically rinsing and then soaking in warm water for 30 minutes).
  2. Attach your sausage stuffer attachment to your meat grinder as per the manufacturer’s instructions. You can alternatively use a manual sausage stuffer (contraptions that look vaguely reminiscent of a water pump) or even a jerky gun or pastry bag without a tip attached.
  3. Grease the funnel end of your sausage stuffer attachment with lard, palm shortening or coconut oil. Feed the sausage casing onto the funnel until the entire casing is scrunched/folded up on the funnel, leaving only 3-4 inches over the end (to tie a knot in when you’re done—but leave it untied for now so you don’t get air bubbles in your sausage).
  4. Turn on your meat grinder as per your manufacturer’s instructions (typically on low speed for stuffing sausages). Feed your sausage mix through the feeding spout, pressing down with the tamping tool (which should have been included in your kit) or a wooden pestle. If you are using a manual sausage stuffer, fill the feeding tube with sausage mix and then press down on the handle to push the sausage mix into the casing.
  5. As the sausage mix fills the casing, it will gradually inflate and ease away from the funnel and coil in a rope like fashion. Make sure that the casing is filling completely but also make sure not to overstuff your sausage or else the casing may burst when you go to cook it. If you want kinks in your sausage to make sausage links, simple pause and twist a few times to create a kink.
  6. Fill the casing to within 3-4 inches from the other end. Tie a knot in both ends and set aside.
  7. Repeat until all of your sausage mix has been stuffed into casings.
  8. To parboil your sausage, attach an oil/candy thermometer to the side of a large stock pot. Fill the pot 1/2-3/4 full with water (you can add a tsp of salt to make it heat faster). Bring the water up to 165F (this should be just shy of a simmer). Fill the pot loosely with sausage (you may have to do this in batches depending on how big your pot is). Keep the temperature as close to 165F as you can.
  9. Poach the sausages until the internal temperature reaches 150F (15-20 minutes, depending on the size of the sausages).
  10. Remove from the pot and set aside. If freezing, refrigerate the sausage until cold and then slice into single servings before freezing. Freeze on a cookie sheet and then move to a re-sealable freezer bag or container.
  11. Fry over medium heat in a frying pan for 5-10 minutes (longer if trying from frozen) and enjoy! (You can also freeze after pan frying if you want to be able to just reheat your sausages from frozen in the microwave for a very quick breakfast.)

For forming patties:

  1. Preheat oven to 400F.
  2. Form 4oz to 8oz size patties with your hands and place on a rimmed cookie sheet, spacing about 1” apart (how big you make these patties will depend on how big a serving size you are aiming for) just as you would make hamburger patties. You may need 2 cookie sheets, depending on how thick you make your patties.
  3. Bake sausage patties for 15-25 minutes (depending on how thick they are) until internal temperature reaches a minimum of 160F. Alternatively, you can fry sausage patties in a frying pan or on a griddle over medium high heat.
  4. If freezing, freeze on a cookie sheet and then move to a re-sealable freezer bag or container. You can reheat from frozen in the microwave or by frying in a frying pan.

The Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine

“The Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine” is a delightful Paleo cookbook that provides fabulously flavored healthy recipes. The following is re-published with permission. Get more information including how to order from Amazon about the “The Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine” by clicking here.

Plantain Tortillas

(makes 12 5″ tortillas) 

3 large  yellow plantains, about 2-2.5 pounds before peeling

1/3 cup egg whites (about 2 eggs worth)
3 tablespoons lard or coconut oil, melted (I highly recommend lard if you have it!)
1 teaspoon lime juice
1/2 teaspoon salt

Preheat your oven to 350.

  1. Peel and chop your plantains and place in a food processor.
  2. Puree until somewhat pureed, and then add the melted lard, egg whites, salt and lime juice.
  3. Puree until smooth.
  4. Drop about 2 tablespoons at a time onto a baking sheet lined with a lightly greased sheet of parchment paper, 4 per standard baking sheet (spaced as shown above)
  5. Smooth into a circle with the bottom of a ladle, getting as thin as possible, switching to wet fingers once the ladle stops being efficient.
  6. Bake for 15 minutes, until dry to the touch, and just starting to brown on the edges.

Whole30 elimination diet for weight loss and health: Paleo-style low carb

The Whole30 elimination diet offers a way to win at weight loss while boosting your health, detailed in the best-selling book “It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways” (click for details).

The Whole30 program is a whole foods-based elimination diet designed to help people identify foods that are affecting them negatively, either physically or psychologically. We help people change their habits and tastes, eliminate cravings, and improve awareness as to which foods are negatively impacting how they look, feel, and live,” explained Melissa Hartwig in an exclusive interview with the Examiner.

And the benefit for those who do want to shed pounds: They can do so while focusing on changing their attitude and approach to food rather than obsessing about counting calories or restricting carbohydrates.

What the diet involves: For 30 days, dieters avoid sugar, alcohol, grains (including corn and rice), legumes (including soy and peanuts), and most dairy products. The exclusions are not chosen to provide a boot camp-style regimen. Instead, those food groups are “potentially inflammatory,” says Melissa. As a result of eliminating them, many readers find relief from problems such as “skin issues, digestive distress, chronic pain, or medical symptoms.”

When it comes to her own inspiration, Melissa credits two Paleo diet gurus: Robb Wolf, author of “The Paleo Solution: The Original Human Diet” (click for details) and Mark Sisson, author of “The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy” and “Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes.”

Calling Robb their mentor, Melissa notes that “his Paleo Solution Seminar and Paleo Solution book were some of the first practical application guides to Paleo eating, and his “try it for 30 days” approach formed the foundation of the original Whole30 program. We also love Mark Sisson of Mark’s Daily Apple. His books spell out in a really fun way how to live a healthier lifestyle via diet, exercise, and play. Plus he lets you eat dark chocolate and drink red wine.”

However, don’t assume that the Whole30 is identical to the Paleo diet. Those who are vegetarians, for example, can benefit from the plan by using the special guidelines that the Whole30 provides specifically for them. “We have expanded our general recommendations to work within a vegetarian or vegan framework. We believe that including moderate amounts of animal protein is a healthy practice, but we also respect people’s individual choices. People can still implement many Whole30 principles alongside their vegetarian or vegan diet in a way that improves health while still honoring their self-imposed restrictions,” states Melissa.

Bottom line: After reading numerous weight loss books and studying various diet plans, we whole-heartedly recommend the Whole30 diet book. Whether you want a fresh start on dieting, are seeking a way to improve your eating habits or want to benefit your entire body while shedding pounds, it’s the best guide that we’ve read: It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways” (click for more information, including how to order).