This paleo pizza crust recipe is so delicious, I literally think about it randomly sometimes and start craving it and have to make it that night. It reminds me of delicious corn bread.
You can add whatever toppings you want, but I went for fresh homemade pesto, arugula, prosciutto, heirloom baby tomatoes, bocconcini, parmesan and olive oil.
A delicious paleo gluten free pizza crust recipe that you can layer with your chosen ingredients. We find it quite filling so the pizza is enough to feed 4 people (or have for dinner and pack along leftovers for breakfast or lunch).
Mix all crust ingredients in a large bowl and whisk until smooth, it may become thick enough that you can knead it with your hands.
Spread the batter into a rimmed pizza pan or cast iron pan. You want it to be no more than about 1 cm / half inch thick. Spread it evenly with a spatula or your fingers.
Bake the crust by itself for 15-20 minutes.
During this time make the pesto by putting all the ingredients in a food processor and whizzing until smooth.
Take out the crust, pile on your pizza ingredients and bake for another 10 minutes or so to warm everything up. Personally I spread the pesto on as a sauce, then added arugula, prosciutto, heirloom baby tomatoes, and bocconcini balls (fresh mozzarella).
Sprinkle with parmesan and drizzle with more pesto & olive oil before serving.
When we hear the word ‘hormones’ most of us probably think of moody, pimply faced high school kids. However, the truth is hormones aren’t just about PMS and overly randy teenagers, they are actually the chemical messengers that control many of the body’s functions.
Hormones are chemical messengers that travel throughout the body coordinating complex processes like growth, metabolism, and fertility. They can influence the function of the immune system, and even alter behavior. Before birth, they guide development of the brain and reproductive system. Hormones are the reason why your arms are the same length [and] why you can turn food into fuel… It is thanks to these chemicals that distant parts of the body communicate with one another during elaborate, and important, events. (source)
If you have issues with weight, mood, energy, sleep, skin or fertility, it’s likely that you have a hormone imbalance.
How hormones get out of whack
Modern living throws lots of toxins at us, especially through synthetic medications, pollution and plastics. These chemicals, along with stress, excessive inactivity and irregular sleep cycles can leave us with an imbalanced body. Finally, poor nutrition leaves us short of the raw materials we need to build healthy hormones.
How to balance hormones naturally with maca root
Maca is a South American root vegetable related to a radish. The best way to use it is as a powder or in a capsule. I like this maca supergreens drink created by hormone expert Dr Anna Cabeca. If you want to check it out, you can click the image below (opens in a new tab).
Here are some benefits of maca root and why it’s a great choice for balancing hormones naturally:
HELP WHERE YOU NEED IT: Maca is special in that it doesn’t impose a certain effect on you (like drugs do). It is adaptogenic, meaning that it supports the body in healing. It allows the body to adapt and balance in whatever way it needs to. It helps the body produce more healthy hormones wherever they might be lacking in your particular case. (source) It doesn’t actually contain hormones, or hormone-imitating substances, but rather provides the body with raw materials to produce what it needs to heal itself.
MOOD: Another way maca can help you adapt to the stressful modern environment is by acting as a gentle anti-depressant and sedative. (source) It simultaneously helps to balance mood while decreasing anxiety.
LIBIDO: Maca contains multiple nutrients such as calcium, potassium, iron, magnesium, phosphorus, zinc, sterols, essential fatty acids, fiber and amino acids. This nutrient density allows the body to build more sex hormones. Women and men both report a healthy increased libido when using maca. It has even earned the nickname “nature’s viagra”. (source) We all know that sex is highly therapeutic, both personally and for our relationship. Get your maca on! ;)
FERTILITY: Through the action of balancing hormones and providing vital nutrients, maca is able to boost fertility in both women and men.
Maca has been scientifically researched for the use of increasing fertility since 1961 [and has been used nutritionally for thousands of years by South American civilizations] and has been shown to contain specific compounds called glucosinolates which directly can affect fertility for both men and women. These alkaloids are responsible for maca’s ability to support hormonal balance. (source)
ENERGY: By supporting the endocrine system including the adrenal glands, which are often exhausted by cortisol production when we under-sleep and over-caffeinate, maca helps balance us out for a smoother source of energy.
NO SIDE EFFECTS: According to this article based on this study, maca “lowers measures of sexual dysfunction independent of estrogenic and androgenic activity, meaning that it benefited the subjects’ moods and libido without negatively affecting their sexual hormones.
Some people may experience mild stomach upset when using a plain (non-gelatinized) form of maca, so try this gelatinized form which is easy to digest. Some women also may notice a change in their menstrual cycle; this is just a sign that the hormones are on their way to becoming balanced. (source)
My top maca recommendation
I really like this maca supergreens drink created by hormone expert Dr Anna Cabeca. It contains not only maca but several other superfoods such as spirulina, resveratrol and curcumin, all blended into a tasty green drink. I like it in my tall glass water bottle with a squeeze of lemon juice. If you’d like to try Mighty Maca Greens for yourself, you can order your jar HERE.
Have you tried maca?
Overall maca is a highly beneficial and health-supporting herb that I think most people could benefit from. There is negligible if any sign of harmful effects, and a wide range of benefits. If you’d like to know more, this article provides a really good summary of the types of maca available and the wondrous health-giving powers they bestow to the informed consumer.
Have you tried maca? If so, what form do you find is best, and how did it help you? Share below in the comments, or on Facebook!
This cauliflower parmesan fritter recipe is a great way to get more veggies and healthy fats into your meals. They are hearty, delicious and make a fun snack, appetizer or side dish. I would even propose that a picky eater might like these, since they are so pop-in-your-mouthable. The homemade bacon mayo adds delicious creaminess and flavour, plus some good traditional fats to help you absorb the nutrients from your veggies.
If you want to stick to strict paleo, you can sub the rice flour for coconut and leave out the parmesan. However these ingredients are, in my opinion, nutritious and generally not a problem for digestion, especially if the cheese is well-aged and high quality. Hard cheese is a good source of vitamin K2 for healthy bones and teeth.
NOTE: Please read the full instructions for the mayo before you start making it. Otherwise it will turn out runny! It’s very important to combine the ingredients slowly. I’m one of those people who doesn’t have the patience and just throws it all in, but trust me with this one, you want to take a little time and it will turn out JUST PERFECT, creamy and thick like store-bought mayo, except so much healthier!
Real Food Recipe: Cauliflower Parmesan Fritters + Bacon Mayo
Total Time: 35 minutes
Yield: 12 fritters
A delicious paleo primal friendly recipe for crispy cauliflower and parmesan fritters with homemade bacon mayonnaise. A tasty way to eat more veggies and healthy fats. Makes a great appetizer, snack or side dish.
Ingredients
For the fritters:
2 cups organic cauliflower florets (about 1/2 a head)
1 cup matchstick-cut carrots (I found a bag of pre-cut organic ones at the supermarket)
1/4 cup rice flour
1/4 cup flax meal
1/3 cup grated Parmesan cheese
1/2 teaspoon pink himalayan salt
1/8 teaspoon cayenne pepper (optional)
2 organic green onions, thinly sliced
3 free range eggs
grass fed butter for frying
For the bacon mayonnaise:
2 free range egg yolks
1 tsp dijon mustard
3 tsp lemon juice
1/2 cup olive oil
1/2 cup coconut oil
2-3 pieces naturally smoked bacon
Instructions
Make the fritters:
Preheat the oven to 350, and place the bacon on a sheet to bake (this will be used for the mayo).
Boil the cauliflower and carrots in a pot for 4 minutes, then drain well. You can place them on a towel to dry off if you like.
Transfer to a cutting board and attack them with a large knife until they are chopped into little bits.
Place the chopped veggies in a large bowl; add the flax and rice flours and mix to coat the veggies.
Add the cheese, salt, pepper, green onions and eggs, and mix well.
Heat the butter in a large skillet over medium heat. Shape the fritters in your palm, making balls about the size of a plum and placing them carefully into the butter. Cook until golden brown, about 8 minutes, then carefully flip over and cook for about 8 minutes more.
Make the bacon mayonnaise:
When the bacon is crispy in the oven, remove and let cool, then crumble or chop finely.
In a medium bowl (or blender or food processor if you have one) mix the yolks, mustard, and 1 tsp lemon juice.
Start whisking vigorously (blender or food processor on low) while dripping the oil very slowly, even drop by drop in the beginning. You’re creating an emulsion and if you put too much oil at once, it will separate and turn out runny. If you're whisking, you're going to get your exercise :) Keep going non-stop adding the oil slowly.
As you add more oil, you will notice it to thicken and you can pour the oil a little faster.
When all the oil is incorporated and the mayonnaise is thick, whisk in the rest of the lemon juice and the crumbled bacon. You can season to taste with pink salt and pepper. Store in the fridge! YUM!
Serve the fritters hot off the pan with a dollop of bacon mayo to accompany. These make a great packed item for paleo/primal-friendly lunches and snacks too.
This recipe was created by Liivi Hess, ThrivePrimal.com
What did you think?
Did your mayo turn out the first try? Did you like the flavour combo? Did you pack these along for a tasty lunch or snack, or have them as a healthy appetizer for a party? Share in the comments below or on facebook.
I’ve put together a new cheat sheet for Thrive Primal Club members that I think you’re going to find super helpful. Become a member for free below – it only takes a sec.
If you’re stuck in the pattern of buying unhealthy over-priced junk for breakfast and lunch during the work week, this cheat sheet will help you jump that ship for good! Spend just one hour on Sunday whipping up easy fast paleo meals to pack along – you’ll never have an excuse again. Get ready for more variety, flavour & energy throughout your week!
I’ve put a lot of work into this cheat sheet! It includes:
a menu for nourishing paleo breakfasts lunches and snacks
a kitchen gear list
a shopping & pantry-stock list
a “run of show” instruction list for maximum efficiency in the kitchen
a custom recipe for delicious banana chocolate protein muffins
It also includes links to awesome high quality products for your primal lifestyle, including non-toxic food storage and cooking gear, plus tasty ingredients for your recipes.
Everything is listed per-person, so it’s easy to simply multiply for the number of people in your household. It provides a nutrient-dense and varied menu for the week, which you can easily adjust according to your taste.
This delicious salad will titillate your taste buds, nourish your body and also fill your belly!
It’s high in healthy fats from greek yogurt, goat cheese, olive oil and avocado, which are nutritious and delicious. Plus they help your digestive system absorb the nutrients from the veggie ingredients.
Serve with salmon cakes or baked fish fillets for a filling yet light and energetic meal.
Preheat the oven to 400F and start by roasting the chickpeas: spread them out on some parchment paper on a baking sheet, season well with olive oil, salt, garlic powder and a little cayenne pepper, and roast for 25-30 minutes. They should be golden brown and a bit crispy. Mix a few times while they are baking to coat with oil.
Next blend up the dressing. I used my food processor and blended it until it was quite smooth. If it's too thick, add a couple extra squirts of lemon juice. You can leave the dressing waiting in the food processor while you finish the rest.
Chop your kale and place in a large mixing bowl. Drizzle with about 2 tbsp of olive oil, and massage it with your hands to wilt the leaves a bit.
Pour in about 1/3 of the dressing and toss to coat the leaves, adding dressing as you please.
Add the rest of the ingredients, and lift gently to incorporate them without mushing them.
Serve it up, sprinkling with a little more salt and pepper plus a drizzle of dressing for a flourish.
Keep the rest of the dressing in the fridge as a dip or sauce for other dishes.
This recipe was created by Liivi Hess, ThrivePrimal.com
A note on legumes
Clearly legumes aren’t “paleo”, and probably not even “primal”, but I’m all about enjoying life and going CRAZY once in a while! Ha. But seriously, legumes should never be a staple since they can be high in allergens and must be prepared properly. However, to add a little tasty accent to a dish once in a while is, in my books, totally fine.
What did you think?
Let me know your thoughts on this kale salad recipe! Did you have it as a main, an appetizer, a side dish? Did you like the flavour? I hope you didn’t exclude the anchovy paste! I know it sounds freaky, but it’s delicious ;) Let me know in the comments below, or on the Thrive Primal Facebook page.
Do you ever feel a little off-kilter, like anything your colleague/partner/kid says might hit you the wrong way? Maybe you feel fragile, like things affect you more than they should and you can’t quite bounce back. Or like you’re on a roller-coaster throughout the day, sometimes in a great mood and then suddenly hit a low?
Depressive disorders are now the leading cause of disability worldwide. (source) Let’s talk about the food-mood connection, and how to fix up some nutritional mistakes you could be making that are causing you to act like a crazy biatch.
These mood patterns could be so ingrained from eating your regular diet for ages that you won’t even know you’re being thrown off. Maybe you even just think it’s “your personality”, or “it must be menopause”, or “life is just too much and I get stressed”.
Try these techniques and you might just find a new balance.
How are nutrition and mood connected?
The human body basically contains 2 brains, one in the head, and one in the gut. These are formed from the same tissue during fetal development. Even when you’re all grown they’re still connected by the vagus nerve which travels up the abdomen. This nerve is how the bacteria in your microbiome communicate with the brain. (source)
A rapidly emerging field of research suggests that the microbiome-gut-brain axis is of substantial relevance to mood and behaviour. Similarly, unhealthy diet has recently emerged as a significant correlate of and risk factor for depression. […] Although in its early stages, the emerging field of research focused on the human microbiome suggests an important role for the gut microbiota in influencing brain development, behaviour and mood in humans. (source)
If your gut is healthy and balanced, the same will go for your brain and your moods. It’s vital to foster a healthy microbiome for many, many reasons, and stable positive mood is one of them. As explained here, “What we eat affects everything from our production of neurotransmitters and hormones to our energy levels and the quality of our synaptic connections – all of which can determine how well we respond to the stresses and demands of daily living.”
First a little good-mood-food inspiration…
Here are a number of testimonials from people who transitioned to real food / paleo nutrition:
I’m a little over 3 months Paleo but I cut the grains and sugar very gradually. I used to get depressed and angry, especially when I was tired or going through a stressful situation. In the last month or so, I’ve noticed that I haven’t gotten angry or depressed even though nothing has changed but my diet and overall health. Maybe it’s being healthier and my husband is also a lot happier (he’s Paleo, too) and healthier that’s made the difference. (source)
I have been eating a Paleo diet for about 6 weeks. Not only is my arthritis pain gone but I’m finding that I sometimes forget to take my meds for anxiety. […] My moods are better in that I’m handling things well without that overwhelming feeling that I can’t cope. […] I plan on keeping tabs on my moods and slowly reducing meds. (source)
I have struggled with depression for most of my life. I have now been eating paleo for about a year: meats, veggies, little fruit, little dairy, lots of fats, no coffee, some chocolate, little sugar. […] I have no real objective measurement, but I do feel that my memory is better, there is less fogginess in thinking and awareness, and I just feel that I’m on an even keel emotionally. Things that may have formerly upset me may still bother me, but bother me less. (source)
I inadvertently fell into a paleo diet while trying to cure my 4+ year long struggle with moderate depression (dysthymia) and the addiction to carbs and sugar that came along with it. In terms of ‘normal mood’ changes that I noticed, I find myself enjoying nature and wanting to be outside to get fresh air, if something stressful/upsetting occurs i’m able to deal with it properly and resume to a level/stable mood and I have motivation to complete goals and actually do things. If I have to cry, its therapeutic and I accept is as being a normal human emotion to release whatever i’m feeling as opposed to the deep/hopeless/painful crying that often accompanies depression. I no longer consider myself to be depressed and it is literally all thanks to the food i’m now feeding my body. (source)
Foods to avoid for better & more stable mood
GLUTEN
Gluten intolerance is linked to autoimmune thyroid conditions (the body begins to attack the thyroid). The thyroid plays a huge role in regulating the metabolism and thereby keeping mood stable. Not only does gluten encourage autoimmune disease but it also damages mood-regulating functions in the gut:
A number of studies indicate that wheat can have a detrimental effect on mood, promoting depression and even more serious mental health problems such as schizophrenia. One mechanism that can help explain the mysterious connection between wheat and mental health problems is the fact that wheat inhibits production of serotonin.
Neurotransmitters like serotonin can be found not just in your brain, but also in your gut. In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! (source)
This indicates that when you eat wheat the serotonin that should be produced in the gut is inhibited, and your mood suffers. Basically, wheat = sad and angry.
SOLUTION: Try entirely eliminating gluten for 2 weeks. If this sounds hard, try Real Plans for ready-made meal plans and shopping lists.
SUGAR
Sugary foods have a toxic effect on your mood and mental health, not only through the direct effect of “sugar high –> sugar low” but also via at least 3 different mechanisms where it damages hormone signaling, neuron health and impairs the immune system. (source) If this is a topic that interests you, the book Sugar Blues comes highly recommended.
This would include obviously any processed sugary foods containing refined sugar, high-fructose corn syrup etc, but also excess amounts of natural sugars (anything beyond, in my opinion, 3 servings per day). Why? It’s a completely unnatural amount of sugar to be consuming on any regular basis. A hunter-gatherer would have probably feasted on fruit a couple of times a year at most when it was in season and they found a good source, but this would definitely not be the norm on a daily basis. Our biochemistry is not designed to deal with this amount of sugar, natural or no.
SOLUTION: Break that sugar addiction! Need help? Go here!
CHEMICAL-LADEN FOODS
I know we’re getting a bit broad here, but I’m talking about anything containing:
pesticides and herbicides – this would be non-organic produce, especially the Dirty Dozen. Pesticides are claimed to not directly harm humans, but they DO harm our gut bacteria, which by now we understand has huge effects on our health and well-being.
artificial colours and sweeteners – Aspartame in particular, since “both depression and panic attacks are known potential side effects of aspartame consumption.” (source)
genetically-modified organisms – these alter the gut bacteria for the worse – avoid foods containing non-organic corn, canola, soy and sugarbeet like the plague.
Foods to eat for better & more stable mood
In general, a traditional, whole-foods diet devoid of processed foods and focusing on healthy animal proteins, organic vegetables, good fats and fermented foods is what we’re aiming for here. (Want meal plans? This is what I recommend!)
This article in Psychology Today sums up how a typical Western Diet faces off against a traditional diet for gut and mood health.
A sicker microbiota (meaning in general less diversity and species and more pathologic species) is associated with a “leaky gut” wherein more inflammatory particles and bacterial cell parts pass through the gut lining, leading to systemic inflammation and problems, fatigue, and depressive behavior (avoidance, lack of energy and motivation).
Traditional diets tend to have more fiber and vegetable matter than the Western diet, which tends to have more highly refined carbohydrates. These fibers feed the microbiota in a healthy way, whereas lots of sugar and/or low carbohydrate Western diets have been associated with more pathogenic species of bacteria in the microbiome.
Nutrients to support good mood
Specifically we can focus on consuming more foods that are rich in fiber, minerals and nutrients such as iodine, selenium, Omega 3s, natural saturated fats, copper and iron. These help support the endocrine system and feed a healthy gut microbiome. Here are some foods to include in your next grocery shop! (source)
Try keeping a journal for a couple of days, especially when you’re feeling particularly happy or notably anxious/sad/negative. I definitely notice a connection with wheat, sugar and coffee. If I have these things in the morning, I’ll be super lethargic in the afternoon, and then a sad sack in the evening (several hours later). If I stick with green tea and a clean eating regime I’m a lot more stable!
Share below or on Facebook, I want to know what helps or hinders your mood!
I’m so tired of hearing people say “I have a quinoa salad for lunch!” with wide eyes looking expectantly for an impressed reaction along the lines of “ooh, you made that? so fancy and healthy!” or something like that. It’s my firm belief that people go crazy for it because
a) they believe it’s healthier than rice or pasta and
b) it sounds cool and exotic because no one can pronounce it.
Well, today I’m going to break down the actual real deal about quinoa’s nutrition profile, including inflammation factor, digestive effects, blood sugar / glycemic effects, nutrient absorption, and enzyme effects.
A lot of basic facts are out there about quinoa, which at face value make it look like a healthy, high-protein, gluten-free wonderfood. I’m going to try to look a little deeper, and you can make up your own mind!
Inflammatory factor
Truth: Quinoa is technically a seed. All grains and seeds naturally contain substances that keep them from being digested by animals that may eat them, before the plant is able to reproduce. They have protective layers that make them indigestible (by animals, like us!) so that they can be pooped out in a relatively whole state, and therefore still grow little baby plants afterwards. These substances are inflammatory to our system, to keep the grain or seed safe.
quinoa’s inflammation factor is -126 (moderately inflammatory). (source)
gluten and wheat are demonized, yet the inflammation factor of whole wheat flour is -89 (only mildly inflammatory). (source)
Saponins, specifically, are the inflammatory substance that protects the quinoa from digestion. A PubMed study showed that saponins
readily increase the permeability of the small intestinal mucosal cells, thereby inhibiting active nutrient transport, and facilitating the uptake of materials to which the gut would normally be impermeable. (source)
As explained by Celebrity Health Coach Sam F. Grant,
Saponins are soapy like molecules that literally “punch holes” in the gastric mucosal lining. Then you get “leaky gut” (contents of the gut leak into the blood stream) and this causes an autoimmune response and systemic inflammation. Systemic inflammation manifests in numerous ways: headaches, skin rashes, achy joints, stomach pain, weight gain, fatigue ,etc. (source)
You can see how these invisible inflamers can cause some major issues, especially when quinoa becomes a new go-to everyday staple.
SUMMARY: Quinoa is more inflammatory than wheat and contributes to leaky gut, which in turn contributes to a myriad of inflammatory and autoimmune health issues.
Blood sugar
We all know we shouldn’t be eating “white foods” like white flour and sugar, because they cause blood sugar spikes that make us ‘wired then tired’, throw off our hormones, and pre-dispose us to diabetes by creating insulin resistance. So therefore we go for “healthier” foods like quinoa. I can just HEAR the over-achieving (well-intentioned) mom being all like “oh no my kids don’t eat rice, I only feed them QUINOA”.
Well, according to Dr. William Davis, the author of Wheat Belly, quinoa isn’t exactly a low-glycemic angel:
Oats, for instance, with a glycemic index of 55 compared to table sugar’s 59, still sends blood sugar through the roof. Likewise, quinoa with a glycemic index of 53, will send blood sugar to, say, 150 mg/dl compared to 158 mg/dl for table sugar–yeah, sure, it’s better, but it still stinks. And that’s in non-diabetics. It’s worse in diabetics. (source)
SUMMARY: Quinoa (like all grains) has a high glycemic index and load which may contribute to blood sugar disregulation.
Quinoa & Ancestral Nutrition
According to Ultimate Paleo Guide, quinoa often brings confusion to those trying to follow a paleo approach, because it’s not technically a grain, so it seems ok. The general consensus is that quinoa “does offer some of the same potentially harmful properties as grains”.
[according to a Paleo approach, grains] are avoided because they contain gluten, saponins, and lectins, among other anti-nutrients, which have been shown to be harmful to the lining of a person’s digestive system as well as their immune system. Many people don’t process quinoa effectively and, because of that, they should avoid it. (source)
But doesn’t it contain lots of vitamins and minerals?
It’s true that upon basic chemical analysis quinoa contains a good amount of some vitamins and minerals, including magnesium, phosphorus and manganese.
However it’s vital to point out that the phytic acid content of quinoa may lagely block the absorption of these nutrients.
Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds. It contains the mineral phosphorus tightly bound in a snowflake-like molecule. In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the “arms” of the phytic acid molecule readily bind with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. In this form, the compound is referred to as phytate.
Phytic acid not only grabs on to or chelates important minerals, but also inhibits enzymes that we need to digest our food, including pepsin, needed for the breakdown of proteins in the stomach, and amylase,needed for the breakdown of starch into sugar. Trypsin, needed for protein digestion in the small intestine, is also inhibited by phytates.
[…] the powerful anti-nutritional effects of a diet high in phytate-rich grains [and seeds] may cause many health problems as a result, including tooth decay, nutrient deficiencies, lack of appetite and digestive problems. (source)
In order to reduce the phytate content of quinoa, extensive traditional methods of preparation are required, such as soaking, fermenting and sprouting. The table below shows the reduction in phytates after different processing methods, according to the Weston A. Price Foundation.
You can see that quite a hefty amount of effort is required to reduce those phytates significantly and make all those vitamins and minerals in the quinoa be absorbable by the body. There is no point consuming nutrients if you can’t absorb them, thus the evolution of the saying “you are what you eat” to “you are what you ABSORB“.
SUMMARY: Quinoa contains good minerals and vitamins but they are encased in phytic acid which stops the absorption of these minerals, and takes a lot of traditional processing to reduce.
Protein content of quinoa
Many people use the “high protein content” of quinoa as an attracting factor for making it a daily staple. It’s true that “quinoa is what’s called a complete protein, meaning it contains all nine of the essential amino acids, which cannot be made by the body and therefore must come from food.” (source)
However, there’s only 8 grams of protein in a 185 gram serving, while 70% of the nutritional content is carbs. (source) This just doesn’t even come CLOSE to the nutritional powerhouses that are vegetables and animal protein sources.
As the Ultimate Paleo Guide puts it:
Even if you don’t have issues processing quinoa, quinoa still contains quite a few carbs. If your goal is to become a fat burner rather than a carb-burner, you’ll want to avoid quinoa as it’s a 53 on the Glycemic Index – quite high for a food that you don’t have to be eating. (source)
Check out this image comparing the macronutrient breakdown of quinoa vs rice vs pasta. Just because quinoa contains marginally more protein and fat than rice or pasta do, does not make it a “good source of protein”.
SUMMARY: Quinoa is primarily a source of carbohydrates, and it not significantly higher in proteins or fats than rice or pasta.
Concluding thoughts: is quinoa healthy?
I hope this has helped you get some clarity on quinoa, and why it may not be the perfect ideal health food to base all your meals around on a daily basis (or anything close to that!). Personally I find that quinoa gives me a super-fast heartrate a few minutes after consuming it. I assume this is the inflammatory factor kicking up an immune allergy-like reaction.
My advice? Certainly focus VASTLY on the organic veggies, good quality animal proteins, and fermented/cultured foods as 90-95% of your diet. If you MUST eat quinoa, try soaking it in an acid for awhile first, and rinse it well before cooking and consuming.
I think the flocking of the masses toward quinoa is really just filling a cultural need to eat everything “on something”. There must always be some sort of grain-like vehicle, like bread pasta rice cracker waffle pancake bagel etc. But these are all just low-nutrient carb-heavy vehicles for the good stuff, which is the colourful veggies, flavourful meat or protein, delicious sauce and herbs and seasonings. Here’s a thought: cut out the vehicle (which usually just gets stored as fat anyway, unless you’re highly active) and go straight for the good stuff.
What are your thoughts on quinoa?
Has this article given you any insights or changed your thinking? Is quinoa part of your daily diet? Have you observed any positive or negative health & wellness effects from quinoa? Share below or on Facebook!
[Newsflash: we’ve finally finished compiling all our vast knowledge of natural candida remedies into one ebook, to help you give your Candida overgrowth the boot once and for all.Click here to find out more!]
I’ve recently realized that I was a child of Candida. Literally the moment I entered the world, I was set up for an overgrowth of yeast and all the unfortunate symptoms that come along with that.
From there, the snowball keeps rolling. A poor immune system from the start, plus a “normal” North American diet of too much processed food, carbs and sugary things (but of course no FAT! who eats FAT! GASP!…. and cue ironic eye roll) adds up to repeated infections.
I grew up with constant strep and tonsilitis, plus various other weird things. Things like dry red rashes in my inner elbows, constant digestive distress, food intolerances, a swelly thing beside my nose for a while, a swelly thing in my earlobe for a while, a swelly thing in my groin for awhile, etc. All sorts of lovely things!
…Which I was inevitably prescribed antibiotics for. As we’re all hearing these days, antibiotics might save your life for now but they sure beat down the immune system even more in the long run.
Contributing factors to Candida overgrowth
Add to that 10 years of taking the pill from my late teens to late 20s, because I never knew any better and of course everyone takes the pill! Doctors literally shell ’em out like candy. Acne? here’s the pill! Painful periods? Take the pill. (here’s how the pill contributes to Candida overgrowth)
Turns out these are some of the classic causes for and symptoms of Candida albicans overgrowth. Who knew!
At some point a few years ago I started frantically researching holistic health and nutrition, because I had discovered the theory behind the paleo diet and I was super stoked to find something that didn’t seem like a fad and was actually based on human evolution. COOL! Along the way I found out about Candida overgrowth, and boy did I tick a lot of the boxes…
My frantic search for Candida albicans remedies
From that point I started a very long, stressful and expensive process of researching, buying and cycling through various candida remedies and protocols. Here are some that I tried:
bentonite clay with calendula
diatomaceous earth
ashwagandha
pau d’arco
turmeric, cayenne and ginger capsules (DIY)
garlic
eating only coconut oil for 3 days (I failed)
not eating basically any carbs except green vegetables (no fruit no starch)
oregano oil (health food store brand)
clove oil (health food store brand)
tea tree oil (health food store brand)
caprylic acid
goldenseal
drinking nasty herbal tinctures and taking heaps of capsules in a kit called Candigone (completed 2 kits, didn’t work)
Difluconazole from the doctor, twice
pharmacy yeast infection kits many times
So yeah, I spent a pile of cash, over a couple of years. I actually ingested health food store brands of essential oils, which I didn’t know at the time can be extremely dangerous and toxic. Dumb-dumb! And the thing is I was stressed and miserable! My symptoms were ok sometimes, but mostly came back every month at the end of my cycle, like clockwork. I was constantly researching and going out to buy the next thing, or ordering online. I was super anxious and literally HATED Candida with all my heart and constantly inwardly swore at it and cursed it.
I’m not saying none of the items in the above list work. Some of the other things I listed can definitely be helpful (which I’ll go into shortly). But in general my protocol was very typical of a Candida Diet, in that it was very violently focused on EAT NO SUGAR, CHOKE OUT THE CANDIDA, KILL IT WITH ANTI-FUNGALS.
I was about to lose my marbles and buy some like hundred-dollar capsule product that claimed it would somehow explode the candida, and was really quite sketchy with no solid evidence or backing, in a last-ditch attempt, after the eating-nothing-but-coconut-oil-for-3-days strategy failed at the end of the first day. Duh, I was starving an already adrenally-exhausted stressed-out immune-compromised body…
The problem with the typical approach to Candida
Thankfully I found this blog post from Lauren at Empowered Sustenance first.
She pokes holes in the typical Candida Diet approach, pointing out that it doesn’t affect the root causes of the Candida overgrowth, which are essentially:
leaky gut
poor digestion
and therefore a compromised immune system and systemic inflammation
Lauren also points out that
A Candida Diet impairs metabolism and hormone function. A sugar free diet will elevate stress hormones, which exhausts the adrenals, reduces thyroid hormones, and taxes the body.
I’ve learned about the effects of too-low-carb eating here as well. Taxing the body this way (especially when you are adrenally exhausted and immune-compromised) just exacerbates the 3 root causes of Candida listed above.
According to this article from the American Society of Microbiology,
When Candida albicans encounters stressful conditions, does it curl up and die? No! This crafty pathogen gets to work on its inventory of genes, slashing away until it finds a winning combination that can get it through the tough times.
It’s important to keep in mind that Candida is supposed to exist in a certain amount in a healthy human, and completely choking it out is (clearly a losing battle and) actually not healthy.
Healthy candida levels are vital for proper nutrient absorption and to protect the intestinal tract from other infections. (source)
It’s just a matter of keeping things in a nice healthy balance. And this is where the mind-shift happened.
A new approach to cure Candida overgrowth naturally
Thanks to Lauren’s article, I decided to shift away from the KILL CHOKE KILL approach, and toward a self-love, health-supporting mode of overcoming Candida overgrowth. The theory here is to support the immune system, metabolism and digestion so that the body can naturally re-balance the microbiome.
Here are the key ways that I’ve done this:
support digestion by drinking lemon juice and/or raw apple cider vinegar a few times a day (juice of 1/2 a fresh lemon, or 1 tsp ACV in a glass of water)
support metabolism with generous doses of pink salt on my food (always be sure to have some in the morning to support the adrenals), plenty of healthy traditional fats (such as grass-fed butter, coconut oil, red palm oil, avocados, oily fish, etc) and moderate amounts of sugars like raw honey, dark chocolate, fruits and starchy veg (max 3 small servings/day)
consuming fresh garlic, turmeric, cayenne, ginger in cooking whenever I can (yum!)
I’ve also found that making capsules of powdered turmeric, ginger and cayenne (TCG) helps (take 1-3 capsules of each, 1-3 times a day) I recommend using your own organic spices rather than buying extract supplements, because you never know what’s actually in those or how good-quality they are.
supporting immunity and healing in general by applying a transdermal magnesium oil supplement quite religiously (1/2 tsp to 1 tsp a day), making/cooking with/drinking bone broth as often as possible, and being sure to sleep enough (check out my post on 3 unexpected highly effective ways to improve sleep HERE)
I’ve linked above to the few products I would recommend on your journey (just these, and save the $hundreds$ on searching!). I still have jars and bottles of random shite I collected over the past couple of years collecting dust in my cupboards…save yourself that!
If committed to kicking Candida, we’ve spent a huge amount of time preparing perhaps the most comprehensive paleo-friendly book available on the net for beating Candida. It provides 76 pages of in-depth information on how you can fight your Candida overgrowth and restore a healthy balance in your body, and keep it that way. This book is unique in that it revolves around the core concept of USING your body to fight the overgrowth by restoring properly-functioning immune and digestive systems, and then incorporating potent natural compounds to supercharge your body’s fight against it. The upside is that your health in general will drastically improve, restoring you to a healthy weight and possibly even giving the boot to any autoimmune diseases afflicting you. The image link below takes you to the order page on PayPal – it’s a very small investment in your health but a huge return!
The Paleo Guide to Beating Candida Naturally is just $12.99.You’ll be hard pressed to find a more extensively-researched, in-depth Candida-fighting protocol anywhere on the net.
Are you going to try this approach to Candida?
What do you think? Has this changed your thinking? Does it make you feel relieved and less desperate to KILL KILL KILL? I definitely felt better and lighter when I decided to adopt this more loving approach. Share your experiences, methods and resources below, let’s all help a friend out!
