Crock Pot Beef Stew
Servings 4-6 Beef, chuck, cut into 2 inch cubes, 2-3 lbs (*grass-fed is best) Tomatoes, organic, canned, diced, 3.5 oz can Salt & Pepper, to taste Rosemary, dried, 2 tsp Cloves, ground, 1/2 tsp Bay Leaf, 1 Thyme, fresh, 6 sprigs Bacon, chopped, 4 slices Red Potato, cut into 2-inch chunks, 4 small Carrots, peeled, cut into 2-inch chunks, 3 medium Onions, white, peeled, cut into quarters, 2 large Garlic, peeled, 6 cloves Mushrooms, broken in half, 2 cups
- Layer beef in 1-2 layers on the bottom of crock pot
- Layer the rest of the ingredients in the order above
- (Cook bacon, onions, green pepper & garlic first, see below)
- Heat a sauce pan over medium-high heat
- Add bacon, cook until crispy, remove & add to crock pot
- Cook onions, green pepper & garlic in remaining bacon grease
- Once browned, remove & add to crock pot
- Cover the pot tightly with a lid & cook on low
- Done after 6-8 hours or when meat is extremely tender
- Taste, then add salt and pepper as needed
- Discard the bay leaf and thyme sprigs
Slow cooking is not only easy, but a great way to preserve the nutrients in food and enhance flavor.
Cate’s Nutrition Kitchen
Are You Going to Eat Your Fat?
“Are you going to eat your fat?”
The above quote is from Caddyshack, one of my favorite movies. Although Spaulding’s remark used to seem so outrageous, I now ask this question quite often.
Myth: Fat Makes You Fat
Truth: Carbohydrates Make You Fat
Understanding Weight
In order to understand your weight, you must first learn that weight is controlled by hormones, not calories. The hormone insulin plays a major role in whether or not you put on the pounds. Weight gain starts with eating carbohydrates. All carbs, whether complex or simple, are converted to sugar when they are digested. Insulin functions to remove sugar from the blood. So, when we eat carbs they become sugar and insulin removes sugar from the blood by either:
(1) converting sugar to glycogen to be used for energy or
(2) converting sugar to triglycerides to be stored in the fat cells.
Triglycerides are simply stored excess carbs. Therefore, eating too many carbs results in weight gain. In the New York Times article, “What if it’s all a big fat lie?” Gary Taubes writes, “Think of insulin as a switch… When it’s off, after the insulin has been depleted, you burn fat as fuel. So when insulin levels are low, you will burn your own fat, but not when they’re high.” How do you lower insulin levels? It’s simple, eat less carbs.
Benefits of Fat
The good news is that fats and proteins have little to zero effect on the release of insulin, so they can be eaten abundantly. Also, by eating more fat, you will most likely consume less carbohydrates. Other benefits include:
- Absorption of fat-soluble vitamins
- Better cardiovascular health
- Healthier brain & lungs
- High satiation after meals
- Improved liver health
- Maintenance & repair of body structure
- Proper nerve signaling
- Strengthened immune system
- Stronger bones
Good Fats vs. Bad Fats
Good, natural fats include: animal fats, eggs, bacon, avocado, olive oil, butter, ghee, coconut butter/oil/milk, palm oil, nuts, seeds and whole milk products (if you are not lactose intolerant). Avoid any unnatural, man-made, or trans fats found in processed, fried or commercial foods (cookies, crackers, donuts, margarine, canola, soy, peanut, corn, safflower, and sunflower).
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Less Carbs, Less Weight
Do you ever wonder why you gain weight after eating a “healthy” diet?
The United States Department of Agriculture (USDA) recommends eating over half our calories from grains alone. Such high amount of carbohydrate consumption produces a metabolic disorder called insulin resistance.
Carbohydrates & Insulin
To begin, any type of carbohydrates we consume, are converted to sugar (glucose) in order to be digested. In Life without Bread, authors Allen and Lutz, explain, “Complex carbohydrates may be absorbed into our bloodstream more slowly than simple carbohydrates, but they still break down into simple sugars” (4). Whether you eat a candy bar or an apple, the body breaks down all carbs into sugar. Once carbs are converted to sugar, the hormone insulin is released to remove sugar from the blood and either (1) converts it to glycogen in our muscles to be used for energy or (2) converts it to triglycerides in our fat storage to be used for energy when glycogen storage is depleted.
Carbohydrate Breakdown
Eat Carbs –> Carbs are Converted to Sugar –> Sugar Releases Insulin –> Insulin Removes Sugar From the Blood…
(1) to be used for energy (glycogen) or
(2) converts it to fat (triglycerides)
Fat Storage
Elevated insulin levels from excess carb consumption is the primary cause of body fat accumulation. Instead of using sugar for energy, the body converts sugar into tryglicerides that are stored in fat cells.When people have blocked fat metabolism, like in insulin resistance, they tend to overeat and lack energy. Author of Good Calories, Bad Calories, Garry Taubes, writes, “Overeating would be a side effect of the fattening process” (365). As sugar in fat storage increases, sugar in the blood decreases, signaling hunger. In insulin resistance, the body becomes unaware of the sugar present and signals for more food or energy. Being in a constant state of hunger, the body continues to eat and, as a result, gain weight. Without the decrease in carbohydrate consumption, the body will not be able to burn the existing fat storage.
“In simple terms, if sugar and insulin levels are high, then fat is stored and not used. It is only when carbohydrates are reduced that fat can be mobilized” (Life Without Bread 50).
“Think of insulin as a switch. When it’s on, in the few hours after eating, you burn carbohydrates for energy and store excess calories as fat. When it’s off, after the insulin has been depleted, you burn fat as fuel. So when insulin levels are low, you will burn your own fat, but not when they’re high” (Gary Taubes, New York Times).
Not only does insulin resistance promote weight gain, but it is also associated with diseases in which cells have unusual growth, such as cancer. Loren Cordain, author of The Paleo Diet, writes: “Because insulin resistance changes the hormonal profile of the blood to one that facilitates tissue growth, scientists have good reason to suspect that insulin resistance lies at the root of any disease in which abnormal tissue growth occurs” (80). In order to prevent such metabolic disorders, such as insulin resistance, it is essential to minimize the intake of carbohydrates.
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Gluten-Free
42% of Americans have genes for gluten sensitivity
Gluten is a composite of the proteins gliaden and glutenin found in wheat, barley, rye, triticale, oats and other products that have come into contact with gluten. Gluten is used in many products like bread for elasticity and ice cream for preserving.
Celiac Disease is much more serious and inherited gluten intolerance in which the small intestine recognizes gluten as a toxin and attacks the protein. When people with celiac disease consume gluten, their immune system responds by attacking itself, which damages the villi or nutrient absorbers, resulting in malnourishment. This malnutrition can result in other diseases such as osteoporosis, colon cancer, leaky gut syndrome, and many more. Symptoms of a gluten intolerance may include: stomach discomfort, diarrhea, constipation, weight loss, fatigue, stunted growth. Although some people do not experience any symptoms, they are still damaging their small intestine.
Benefits
The best solution to food allergies and intolerances is to eliminate any allergens from your diet. Even if you do not have an intolerance to gluten or Celiac Disease, going gluten and grain-free has tremendous health benefits. Try reducing your carbohydrate consumption to less than 75 grams daily and consume all or the majority of those carbohydrates from fresh vegetables. You will definitely notice improvements in digestion and may even experience weight loss.
Gluten-Free Benefits
- Less Inflammation
- Weight Stability
- Better Nutrient Absorption
- Improved Digestion
- Decreased Gas & Bloating
- Increased Immunity
Replacements
Instead of eating grains, try eating more vegetables. Replacing a grain, such as rice, with a vegetable. Even a starchy vegetable like a potato is a much healthier choice. Potatoes contain more potassium, more bioavailable nutrients, and less carbs. Vegetables also have an alkalizing effect, as opposed to a more acid diet of grains. If you choose to eat grains the following are the best choices: wild rice, corn, amaranth, buckwheat, quinoa, flax, and millet. For alcoholic beverages, try replacing beer with wine and other distilled liquors.
Fiber
Fiber is not an essential nutrient. We consume plenty of fiber in our vegetables. Grains are actually not a good source of fiber. Most foods marketed as “high-fiber” are actually low-fiber and high carbohydrate. According to Life Without Bread, “Fiber, by definition, is material that is not digested, so in theory it should contain very little carbohydrate” (117). Good sources of low carb, high fiber foods are nuts and vegetables such as broccoli, cauliflower, celery, and lettuce. As long as you are eating a more natural food diet, there is no need to monitor fiber intake.
Food Labels
Be sure to check labels. Even trace amounts of gluten can be damaging. “Wheat-free” doesn’t necessarily mean it is gluten-free. Avoid wheat, barley, rye, spelt, tritcale, kamut & oats. Even products that you would not normally think to have gluten, like toothpaste, may contain small amounts.
Gluten-Free Resources
Sweet Deception: The Dangers of Sugar Consumption
The average American consumes 70 pounds of sugar every year!
Myth: Sugar is harmless
Truth: Sugar is the culprit in many diseases such as obesity, cancer, high blood pressure, dental decay, depression, diabetes, and elevated cholesterol. Consuming sugar causes weight gain, fluctuations in blood sugar, fatigue, anxiety, and suppresses your immune system. At any point in time you should only have 1 teaspoon (4 grams) of sugar in your blood. Excess sugar results in higher insulin levels and more fat storage. Reduce your sugar consumption to not only drop pounds, but improve your health in all areas. Sugar promotes the formation of advanced glycation end products (AGEs), which accelerates aging and also leads to disease. Instead of spending a ridiculous amount of money on moisturizers and wrinkle creams, try eating less sugar for more youthful skin. Also, avoid sugar to prevent and even cease cancer. Sugar feeds the growth of bacteria, which is a perfect environment for cancer. In fact, cancer cells can only live on sugar.
Sugar is sugar. No matter what kind you consume, they are all nutritionally inadequate. Honey, agave, brown sugar, and all the other so-called “healthier” sugars are really only slightly better than plain white table sugar. They should all be limited. Especially avoid any artificial sweeteners, which contain aspartame. Aspartame is a neurotoxin shown to cause brain tumors, seizures, and birth defects. Avoid products containing white sugar, corn syrup, high fructose corn syrup, sucrose, dextrose, fructose, and any artificial sweeteners. Try Stevia, an all natural herb that is super sweet, but contains no calories, carbs or toxins. Stevia is especially great for diabetes as it has no effect on blood sugar.
Do you Have a Sugar Problem?
- Crave sugar or starch
- Need snacks between meals
- Experience fatigue daily
- Get irritable before meals
- Get shaky or lightheaded when hungry
How to Minimize Sugar Consumption
- Eat less sugar (the less you have, the less you will crave)
- Eat more protein, fat and vegetables
- Avoid processed foods (often contain added sugar) ex. hotdogs, cereals, ketchup
- Avoid low fat (usually have added sugar to make up for lost flavor)
- Use Stevia to sweeten your beverages
- Avoid all sugary drinks (soda, sports drinks, chocolate milk, fruit juice, etc.)
Sugar Addiction
In a Plos One study, rats were given the choice of unlimited access to either cocaine or sugar. The shocking result, was that all the rats, including those who were previously addicted to cocaine, chose sugar over cocaine. French researchers explained, “The supranormal stimulation of these receptors by sugar-rich diets, such as those now widely available in modern societies, would generate a supranormal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.”
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The New Sugar Busters! Cut Sugar to Trim Fat
Stevia
Stevia is an excellent, all-natural sugar substitute. Use Stevia to add sweetness and flavor to beverages like tea, coffee or carbonated water. If you’re a soda drinker, you might try ordering carbonated water and adding a packet of flavored stevia for similar taste. Stevia can also be used in desserts and other dishes. Be sure to use small amounts because Stevia is 300 times sweeter than table sugar. Grocery stores sell it in “health food” sections in the form of liquid, powder or packets. Look for 100% Natural Stevia.
About Stevia rebaudiana, Sweetleaf or Sugarleaf
- South American herb from Stevia rebaudiana plant
- Grows wild as a small shrub in parts of Paraguay and Brazil
- 100% all natural
- Zero carbs
- Zero glycemic index
- Zero calories
- Zero effect on blood glucose
- No aspartame
- Non-toxic
Avoid Sugar
Refined sugar is devoid of nutrients and has been shown to promote many diseases. Sugar has many addictive properties as well. In a PLoS ONE study, mice given the choice of unlimited access to cocaine or sugar, chose sugar over cocaine every time. Even the mice previously addicted to cocaine preferred sugar.
Stevia Flavors
Vanilla cream, valencia orange, peppermint, apricot nector, cinnamon, root beer, english toffee, grape, milk chocolate, lemon, raspberry, dark chocolate, raspberry chocolate
Extra
The Truth About Heart Disease
Cardiovascular disease is the number one killer in America
Americans are consuming less animal fat than ever before, but rates of heart disease are at their highest. Are saturated fats and cholesterol really to blame?
Myth: The Lipid Hypothesis
- Saturated fat raises cholesterol
- Cholesterol causes heart disease
The belief that saturated fats and cholesterol are to blame for heart disease is a major problem. Cholesterol and saturated fat have actually never been proven to cause heart disease (Framingham Heart Study). Saturated fats have minimal effect on cholesterol. As Gary Taubes writes in his book, Good Calories, Bad Calories, “Since the mid-1950’s, researchers have known that the total amount of dietary fat has little effect on cholesterol levels” (19). Further proving the irrelevance of saturated fat and cholesterol as the cause of heart disease, Taubes writes, “The Masai nomads of Kenya have some of the lowest blood-cholesterol levels ever recorded… they live exclusively on [full-fat, raw] milk, blood and occasionally meat…”(25). The Masai eat around three thousand calories of saturated fats daily, yet they have extremely low levels of cholesterol and zero deaths from heart disease.
Truth: Excess Carbohydrates Cause Heart Disease
Unlike cholesterol, triglycerides have been proven to be a major cause of heart disease. All carbohydrates are converted to glucose (sugar). Excess glucose is converted to triglycerides and stored as fat. The average American consumes 1/3 his or her body weight in sugar (carbohydrate) each year. Sugar inflames and damages the arteries, while cholesterol attaches to the damaged areas like a bandage. Dr. Mary Enig, author of Know Your Fats, writes, “Cholesterol is used by the body as a raw material for the healing process. This is the reason the injured areas in the arteries (as in atherosclerosis) or the lungs (as in tuberculosis) have cholesterol along with several other components in the ‘scar’ tissue that is formed to heal the ‘wound’ (58). In simple terms, Cholesterol repairs the body from sugar damage.
Cholesterol to the Rescue
In conclusion, a heart attack is caused by excess sugar clotting the blood and preventing blood and oxygen from circulating to the heart. Elevated cholesterol and triglyceride levels are just a result of having too much sugar in the blood. Cholesterol should not be blamed, but praised. In fact, the body cannot function without cholesterol. It is found in all body tissues and is essential to life. Instead of avoiding foods high in cholesterol and saturated fats, avoid consuming sugar, processed foods and excess carbohydrates.
I highly recommending watching the movie Fat Head by Tom Naughton!
Winter Squash
Spaghetti squash is an excellent low-carb substitute for pasta!
Season: Late Fall through Late Winter
Varieties: Pumpkin, acorn, butternut, spaghetti, kabocha, and many more.
Although they look intimidating with their odd shapes, strange colors and hard exteriors, their flesh is both delicious and nutritious. Loaded with nutrients, squash provides great protection against cancer, especially lung cancer.
Nutrients: carotenes, folic acid, potassium, fiber, vitamin C, B1, B3, B5, and B6.
Select: firm, heavy, unblemished squash. Avoid anything glossy with cracks, soft spots or punctures. Store in a dry, cool place about 50-60° F. Whole squash can last 1-6 months. Once cut or cooked, store squash in the fridge and use within 1-3 days.
Cooking Methods: bake, braise, grill, mash, puree, roast, sauté, or steam. Raw squash is difficult to cut, which is why I recommend roasting them whole in the oven first to soften their rind.
Spaghetti Squash Recipe
- Select large, bright yellow squash
- Wash, dry and place on baking sheet/pan
- Roast whole at 400 °
- Done after 45 minutes – 1 1/2 hours or until tender
- Cut in half, then scoop out the seeds and fibrous bits
- Using a fork, rake out the flesh into spaghetti strands
- Enjoy with meatballs and a garlic tomato sauce
- Top with fresh basil
Perfect Potato Salad
Simple potato salad with numerous variations!
1 pot salted water, boiled
1 1/2 lb potatoes, chopped
1 tbsp vinegar, apple cider
1/2 red onion, diced
1/4 cup olive oil, extra virgin
1/4 cup chives, chopped
Salt and pepper to taste
Note: Trader Joe’s Potato Medley bag is a great mix of red, gold & purple potatoes
*Do not use russet potatoes or they will fall apart
Boil potatoes in water for 10 minutes or until tender
Drain, store in bowl and cool in fridge for 20 minutes
Once cool, soak potatoes in vinegar, salt & pepper for 5 minutes
Add red onion, olive oil & chives
Store in an airtight container in the fridge for up to 3 days
Serve with…
Bacon, Eggs & Onions
Sliced Dijon Steak & Cherry Tomatoes
Garlic, Rosemary Roasted Chicken & Green Beans
Salmon, Capers, and Basil
