Advanced & Core Plan
This is a great go-to recipe. You can make them ahead and freeze them or pack them in lunchboxes. This is a perfect recipe for breakfast, lunch, or dinner. They can be eaten hot or room temperature.
Makes 6 muffins
6 organic eggs
1/2 cup cooked meat (cooked turkey bacon, cooked turkey or chicken sausage, smoked salmon)
1/2 drained chunky salsa (check ingredients) or chopped veggies – use anything you like
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2-3 tablespoons plain yogurt, homemade mayonnaise, or organic heavy cream
1/4 cup shredded raw cheese, if desired
Preheat oven to 350 degrees. Grease muffin tins with coconut oil or use silicone muffin liners.
Whisk the eggs and stir in the rest of the ingredients. Spoon into muffin cups and bake for 18-20 minutes or until a knife comes out clean.
Advanced & Core Plan
This is a super-easy, tasty recipe that is great for packing in lunchboxes or for a quick and simple appetizer.
• Slices of deli turkey, preferably organic (watch for sugar, MSG, and other additives)
• Dill Pickle Spears, or Small Baby Dills
• Organic Cream Cheese
Lay out turkey (if it is too thin or you want extra turkey, use two slices), spread with softened cream cheese, and lay a pickle on one end. Roll up and eat as is or slice into rounds.
MYTH: FAT IN RED MEAT CAUSES heart disease, cancer, osteoporosis, and kidney disease!
TRUTH: There have been many meat eating societies where heart disease, diabetes and cancer are non-existent. Where cholesterol and blood pressure are normal and there is longevity and quality of life. Studies linking red-meat to disease have all been performed on conventional beef.
It starts at the beginning
Cows were designed to roam green pastures and eat grass, NOT to be raised in crowded feedlots and eat grains like all commercial beef.
It takes 5-8 lbs of “food” to produce 1 lb of beef. That is 5-8 lbs of omega-3 rich grass or 5-8 lbs of pesticide-laden, genetically modified, processed grains (mostly corn). You are not just what you eat but what you eat ate!!!
Problems when cows eat grains
- Grain causes the rumen to expand and apply pressure to the cow’s lungs which can cause suffocation. The animal will often have to have a tube pushed down their esophagus to avoid suffocation.
- Severe acidosis is common with this unnatural diet. The cow gets very sick (similar to severe heartburn) and begin to eat dirt to try to stop the burning sensation. They will pant and salivate excessively and frequently develop liver disease and ulcers. This results in processors adding a constant, low-level dose of antibiotics to try to combat the problem.
- Most cow’s also have anabolic steroids implanted in their ears to promote faster growth.
- All of this obviously weakens the cow’s immune system
- Old meatpacking plants slaughtered about 50/hr, 20 years ago 175/hr, now 400+/hr
- American meat production is very centralized…13 meat packing houses now slaughter most of the beef consumed in the US. This is a breeding ground for bacteria and disease (e.coli, staph, etc). It is estimated that one hamburger can contain meat from 100+ different cows.
Bad for the Environment
It takes a heavy amount of fossil fuels to grow feed crops, fertilize them, spray pesticides and herbicides to them, and transport them to the feedlots. Grass feeding is a natural cycle that feeds animals and replenishes the ground with little to no additional effort. The grass fed model is actually beneficial to the environment and the health of Americans.
Health Benefits of Grass Fed Beef
- 2-4 times more Omega-3 fatty acids. (Ratio of Omega 3 to Omega 6- Grass fed beef 2:1, Grain fed beef 20:1)
- 3-5 times more CLA (Conjugated Linoleic Acid) which is a powerful cancer fighter
- 4 times higher in Vitamin E
- Higher in the minerals calcium, magnesium, and potassium
Great websites for more information and to order grass fed beef:
- Eat Wild
- US Wellness Meats
- Hodge Ranch
- Two by Two Farms (Bought Vineyard Farms on Macland Rd)
- White Oak Pastures (ground beef is available at Publix, roasts/steaks/ground beef available at Harry’s, also available online)
- Pigs are scavengers (they will eat anything)
- Pork is highly acidic
- Pork is toxic
- Pork is inflammatory
- Pork carries parasites
- Pork is linked to numerous health conditions
- Pork has a less desirable omega 6:3 ratio than grass fed beef
- Pork is not essential for a healthy diet
Shellfish, more of the same…
- scavengers, toxic, inflammatory, prone to pathogens, etc
Let’s look at the biblical, the scientific, and the common sense
Could it be that the bible was right?
- Lev 11:2-3 Of all land animals these are the ones you may eat:
- any animal that has hoofs you may eat, provided it is cloven-footed and chews the cud.
- Lev 11:6-7and the pig, which does indeed have hoofs and is cloven-footed, but does not chew the cud and is therefore unclean for you.
- (New American Bible)
- Lev 11:9-10 Of the various creatures that live in the water, you may eat the following: whatever in the seas or in river waters has both fins and scales you may eat. But of the various creatures that crawl or swim in the water, whether in the sea or in the rivers, all those that lack either fins or scales are loathsome for you,
- What else is “unclean”? eagles, vultures, owls, lizards, camels, etc.
The Pig Itself
- Pigs are scavengers of the earth and will literally eat anything.
- Pigs have a very unsophisticated digestive system. Whatever they eat (and that could be anything) ends up on their flesh within about 4 hours. Cows on the other hand, “chew the cud” and have a more sophisticated digestive system (4 compartments in their stomach) which breaks down and helps in the detoxification process.
- Pigs are not the healthiest creatures: fat, lumbering, poor skin, skin lesions, tubercles in the lungs, abcesses in the liver
- Pigs also have no sweat glands to allow for the release of toxins. Many pigs often have open, oozing sores where the overabundance of toxins manifest.
- Pigs are notorious for the amount of parasites present. Most of these parasites are heat-resistant. This means that even cooking may not kill them. (Even if they are killed off, you may still be eating dead parasites)
- One of the biggest concerns with eating pork meat is trichinellosis or trichinosis. This is an infection that humans get from eating undercooked or uncooked pork that contains the larvae of the trichinella worm.
- When the worm, most often living in cysts in the stomach, is opened due to stomach acids, its larvae are released into the body of the pig. These new worms make their homes in the muscles of the pig. They remain there even as humans ingest the infected meat flesh.
- Cysticercosis, lives in pork tissue. The larvae are released, reach maturity, and mate in the intestines, the females producing live larvae. The parasites are then carried from the gastrointestinal tract by the bloodstream to various muscles, where they become encysted.
- According to Consumer Reports, 69 percent of all raw pork samples tested — nearly 200 samples in total — were contaminated with the dangerous bacteria Yersinia enterocolitica, which causes fever and gastrointestinal illness with diarrhea, vomiting, and stomach cramps. (Ground pork was more likely than pork chops to be contaminated.)
- It is recommended to freeze pork before cooking to kill off trichinellosis or trichinosis.
Common Conditions Associated with Pork Consumption
- Cirrhosis of the liver – Pork consumption has a strong epidemiological association with cirrhosis of the liver. Startlingly, pork may be even more strongly associated with alcoholic cirrhosis than alcohol itself!
- Liver Cancer
- Multiple Sclerosis – “The correlation between pork consumption and MS prevalence was highly significant. Also, of major significance was the absence of a significant correlation between MS prevalence and beef consumption. This is consistent with the observations that MS is rare in countries where pork is forbidden by religious customs (e.g. Middle East) and has a low prevalence in countries where beef consumption far exceeds pork consumption (e.g. Brazil, Australia).” http://www.psychologytoday.com/blog/perfect-health-diet/201202/is-pork-still-dangerous
- PRRS sometimes referred to as “swine mystery disease,” “blue abortion,” and “swine infertility,” the disease was finally named “Porcine Reproductive and Respiratory Syndrome” (PRRS), and may afflict about 75 percent of American pig herds. It attacks the pig’s immune system leaving it open to infection (esp. lungs)
- The Nipah Virus – Deadly for animals and humans, through contact with infected animals. In humans, the virus can lead to deadly encephalitis (an acute inflammation of your brain).
- Porcine Endogenous Retrovirus (PERV) – According to a study in the journal Lancet, this virus can spread to people receiving pig organ transplants.
- Menangle Virus – In 1998, it was reported that a new virus infecting pigs was able to jump to humans. The menangle virus was discovered in August 1997 when sows at an Australian piggery began giving birth to deformed and mummified piglets. http://articles.mercola.com/sites/articles/archive/2012/12/12/eating-pork.aspx
BEWARE OF PROCESSED MEATS:
- The World Cancer Research Fund reviewed 7,000 studies and deemed processed meats “too dangerous for human comsumption.” Mainly due to carcinogenic compounds like nitrites and excitotoxins like MSG.
- Nitrites (keeps meat looking fresh and colorful) but are highly carcinogenic
- MSG (for flavor and preserving). Also listed as hydrolyzed_________, autolyzed__________, yeast extract.
- A 2005 study at the University of Hawaii showed a 67% increase in pancreatic cancers in people who eat processed meat.
- Studies also link nitrites with colorectal cancer and other digestive system cancers.
What are nitrites & MSG in?
- Bacon •Jerky •Sausage •Hot Dogs • Sandwich/Deli Meat •Frozen Meals •Canned Meats •etc
Health Benefits of Chicken
- Good source of protein
- Cancer-protective nutrients – niacin. Niacin deficiency can lead to DNA damage, cognitive decline
- High in selenium- thyroid function, immune function, lowers cancer risk
- Good source of Vitamin B6 – lack of B6 leads to higher homocysteine levels (increasing risk of heart disease)
Why Pastured Chicken?
- Fewer toxins
- Fed without pesticides, antibiotics, and animal by-products
- Better living conditions
- Less susceptible to disease
- Conventional chicken contains arsenic!
- Conventional chicken subject to bleaching and water incubation
- Pastured chickens eat a natural diet including grass, seeds, and insects, results in chicken with lower fat levels, more vitamin A, and increased omega-3 fatty acids. Conventional chickens are fed grains, animal by-products, and even arsenic
- Conventional chicken creates drug-resistant bacteria (meningitis, salmonella)
What about labels?
- Conventional – Typically less than half a square foot of space per hen where they are not even able to spread their wings.
- Cage Free –Hens are able to move around inside a hen house without being confined to cages. While this is a bit better, it is common for the tips of the beaks to be clipped or burned to prevent pecking at themselves and others (so many hens in a small space = distress)
- Free Range – Can be deceiving because this is not a regulated term. All that is required is a door that gives “access” to an outdoor area but unfortunately, the hens never go outside.
- Organic – This means the hens were fed organic feed (no pesticides) that contains no by-products.
- Vegetarian – The hen is fed a vegetarian feed, often containing soy. While this sounds like it is good thing, chickens are actually omnivores, not vegetarians, and will naturally eat bugs, grubs, etc. This term is used to imply “healthier” but is not the case.
Chickens & Eggs: http://eastwestfarm.wordpress.com
This is a great alternative to something like the canned Sloppy Joe sauces. This is super quick and tasty. Always keep some grass fed ground beef in the freezer to throw together a recipe like this.
2 lbs grass fed ground beef
1 small organic green bell pepper
12 ounces (1 can) organic crushed tomatoes
2 tablespoons worchestershire sauce (check ingredients!)
1/2 tsp black pepper
1 1/2 teaspoons sea salt (or to taste)
Brown ground beef. Chop the peppers and onions very fine or do a wet chop in the VitaMix. Drain the beef and add the veggies and cook until veggies are softened. Add tomatoes and spices and cook until done.
Serve over lettuce leaves, with Grain Free Rolls, or in a sprouted grain wrap (Core Plan)
This recipe comes from Dr. Janet Early. She has been a welcomed addition to our staff because she is a foodie like me :) She is brilliant at coming up with replacements to the “favorites” people just don’t like to give up.
Try it on organic chicken wings, grilled chicken breasts, shredded chicken, grass fed brisket, grass fed beef sloppy joes, etc, etc, etc….
From Dr. Janet’s Blog
“Barbecue season will soon be upon us. Most barbecue sauces are loaded with high fructose corn syrup and other unhealthy sweeteners. I’ve been trying to come up with an Advanced Plan and Core Plan version that tastes as good as the sugary ones. Give this one a try at your next barbecue. My very picky family loved it!” ~ Dr. Janet Early
7 oz. organic tomato paste
7 oz. filtered water
2 1/2 T rice vinegar
2 T Coconut liquid aminos * or Liquid Aminos
1/4 tsp. ground celery seed
3/4 tsp. sea salt
1 tsp. chili powder
1/4 tsp hot pepper sauce
1/2 tsp. stevia (adjust to personal sweetness preference)
Heat in a small saucepan. Brush on meat the last few minutes of baking or grilling. Cook for a few minutes,
flip, and then brush the other side of the meat before baking for a few more minutes. Serve with extra sauce.
*Coconut liquid aminos are available at most health-food stores, including Nature’s Corner. It can also be ordered through Amazon.
This barbecue sauce also works well for an Advanced Plan catsup replacement