Sunday, 31 August 2014

IPG Weekly Round-up 31/8/14



Hey all! Another week done and dusted! That means it is time for another IPG Weekly Roundup! 

It has been a CRAZY week around here! I moved house across the country from Roscommon to Meath. It was all a little stressful but we got here and we are settling into our new home. There are still boxes everywhere and don't ask me to find you anything clothes related, but we are here! 

The first thing I done when I got here was unpack all the kitchen stuff! I couldn't deal with having everything in boxes. My kitchen is one of my favourite rooms and I wanted to have some order to that space, so I spent hours getting everything cleaned and all my belongings put in. 

I made our first Sunday lunch today too, a delicious roast chicken, and it was so lovely to be cooking in our lovely new kitchen. 


I also got some amazing news on Monday! I found out I have been short listed for the Blog Awards Ireland in the Health and Wellbeing section. I am deeply honoured by this, especially since there are some AMAZING blogs in that category. Thank you to everyone who nominated me and to the judges for short listing me from the huge list of amazing contenders. 

Work wise it has been a busy few days for me, with a new cycle of the IPG Challenge due to start tomorrow. It has been busy getting everyone signed up but we got there and I am really excited to help another group of people embark on a more healthy relationship with food. The groups are so friendly and helpful to each other and this one looks like a great bunch! 

Well done to my August group who finished yesterday. They done fantastic! I hope it is the beginning of a life long journey. 



My Wholesome Wednesday recipe was Mexican Spiced Turkey Burgers which I recommend you try! They have beautiful flavours and you get a great kick from the added chilli! 

I have another busy week ahead with the IPG Challenge and my upcoming seminar in Celbridge next Saturday! I am really excited about it and hope to meet some of you there! 

It will basically involve a seminar which will cover the following: 

  • What is Paleo Nutrition and why the original diet is the best one. 
  • Why most of what we have been taught about nutrition is wrong
  • How Paleo Nutrition can be useful in reducing inflammation, healing the gut, alleviating symptoms of autoimmune disorders 
  • How Paleo nutrition can have a positive effect on your athletic performance
  • How to incorporate Paleo nutrition into your family's lifestyle
I also be hosting a 30 Day Challenge in conjunction with Crossfit West Dublin in Celbridge. This will include the seminar, closed facebook group with support and Q&A sessions, meal plans and recipes plus weekly meets at the Crossfit Box. 


To book a place for either the seminar or the Challenge, please follow these steps: 

2) Click on class timetable
3) Click on the link
4 ) Create a user name and password
5 ) When they are signed in go to ONLINE STORE
6 ) CLICK ON ACCOUNTS PAYMENTS
7) CLICK ON THE DROP DOWN MENU -PALEO SEMINAR - 35EURO
8) This will allow them to book online.

That wraps up another week here! I will hopefully be able to spend more time cooking this week so keep you eyes peeled for some new creations! 

Keep It Paleo



Wednesday, 27 August 2014

Mexican Spiced Turkey Burgers


Hey all!

Another Wednesday which means another recipe for you all!

I was looking for spice last weekend. Lovely Mexican flavours like corriander, chilli and lemon - and I managed to capture it all in this yummy recipe!

It is really easy too which is always a bonus! Hope you enjoy!






Ingredients
400g ground turkey
1 small onion, chopped
1 clove garlic, minced
1 tsp ground cumin
1tsp dried paprika
1 fresh red chilli
Handful fresh corriander, roughly chopped
1tsp chilli flakes
1tsp ground cumin
Squeeze lemon or lime

In a blender mix all the ingredients together until well mixed
With clean hands, form into 4 burgers.
Cook on a medium griddle for 4 minutes on first side.
Flip over and cook for a remaining 2 minutes or until cooked through.
Serve with guacamole and ice berg lettuce wraps!

Nom

Let me know what you think!


Sunday, 24 August 2014

IPG Weekly Roundup W/E 24/8



Hi all! Hope you all had a lovely weekend! 
Time for another Weekly Roundup :)

It has been a busy week for me! I finished up my day job on Tuesday in order to focus on nutrition and growing the Irish Paleo Girl brand. It was a tough decision to make but I think it was the right time for me having just finished my Nutritional Therapy qualification. It was time for me to take a chance and do what I want to do. I have invested alot of time in my blog and facebook page and helping others realise the benefits of Paleo, and I want to build on that. Thank you all very much for the fantastic response and wishes of good luck over the past few days. It was lovely to receive all the well wishes and it really made me more confident that this is the right move for me! 


We are also knee deep in boxes! We are due to move house this coming week so I have been busy packing everything away. I am almost packed now except for the kitchen as I have to leave the something out to cook in! It has been challenging the past few days trying to keep food healthy and on track. It would be so easy to just order a take away but it wouldn't be worth it for me. It is important we eat well, even if we end up eating out of saucepans! :) 

Apart from packing I have had a little more time to spend in the kitchen. I say a little, as ideally I would love to have more time but with everything going on it has still been limited. I have managed to try a couple of new recipes out too which is great. 

Recipe RoundUp

I made a delicious new recipe for Spiced Turkey Burgers which were fabulous! I will be sharing the recipe later this week.



I shared a new recipe with you all too - Spicy Chicken Legs. These are really delicious and taste like those tasty chicken wings you often see in BBQ joints. Lovely as a snack or a quick and easy main meal. 

Try them out - I think you will enjoy them! 



Eggs 

Did you know that the method we cook our eggs can have a bearing on its nutritional value? 
Boiled eggs have the most nutritional value of all cooking methods according to an article I found this week on The Paleo Fix. Check it out, it is worth a read. 

Hummus 

Hummus is one of those foods that I frequently get asked about. People miss it and can't believe that their much loved "health food" is not as healthy as they previously believed. 

I was happy to find a recipe for a Paleo version this week based on courgettes. The recipes, from the great Chris Kresser is a great substitute for the popular dip, minus the legumes! 

Check it out here 

There we have it guys. My weekly RoundUp. Another busy week ahead with a launch of another cycle of my 30 Day Challenge the Big Move and planning for my upcoming seminar in Celbridge. 

Until next time,  

Keep It Paleo 



Wednesday, 20 August 2014

Wholesome Wednesdays: Spicy Chicken Drumsticks



Happy Hump Day!

As part of my plan to improve content on this blog I will be adding a number of new features. One of these will involve me developing and sharing new recipes.

Wholesome Wednesdays will become a weekly feature which will showcase a new recipe every, er, Wednesday! :)

This recipe is for Spicy Chicken Drumsticks and they are just as delicious as chicken wings you get at your local BBQ joint. My husband and son LOVED these and fought over the last one.

Great as a quick main meal or as a snack or party food, they are moist and sticky.



Ingredients
1kg of chicken legs
2 tbs coconut oil (melted) 
2 garlic cloves, minced
1tsp dried garlic
1tsp dried onion powder
1/2 tsp chilli powder
1 tsp dried paprika
1/2 tsp mustard powder
Salt & Pepper to taste

Preheat oven to 180C.  
In a bowl, add the chicken, melted oil and spices together and mix together well. 
Season with salt and pepper to taste
Place spiced chicken on a baking sheet and roast for about an hour until cooked through! 

Enjoy! 

Keep It Paleo

Denise





Sunday, 17 August 2014

New Weekly Blog Feature: The IPG Weekly Round-up



Hi all! 

Hope you all had a fantastic weekend and are looking forward to the week ahead! This week is a fairly important one for me, if not a little sad! On Tuesday I will be working my last day with my lovely workmates in McSharrys. It is sad as I will miss all the gang and all our laughs but it is also exciting! After over three long years of blogging as Irish Paleo Girl and simultaneously studying to become a Nutritional Therapist it is time for me to take the plunge and take on the Paleo Nutrition World! As of Wednesday I will be working 100% for myself, growing the Irish Paleo Girl brand and spreading the nutrition word! It is a big step for me but one which I am ready to take. Wish me luck! :)



As part of this I will be adding a number of new features to my blog to keep it fresh and interesting and also to bring you all as much information as possible. 

One such feature will be this particular weekly Sunday blog post: IPG Weekly Round Up where I will be doing a post on the key topics which arose in the media relating to nutrition the week prior (Paleo or related), key articles which I came across, as well as filling you all in on any personal endeavours and upcoming events etc.  


This week I came across this great recipe from Mary the Paleo Chef for an Anti-inflammatory Turmeric Tea. Inflammation is at the root of all chronic disease and we must reduce it in order to reduce our risk of developing autoimmune disorders, cardiovascular disease and cancers. It also plays a part in pain. This delicious tea is described as a "hug for your gut" and it certainly sounds like one! 

Salt - it has always been vindicated as a major health risk with a huge role to play in the development of heart disease. However a new study reported in the New England Journal of Medicine this week has concluded that too little salt can also be attributed to increased risk of CVD. The study involved more than 100,000 people in 18 countries and assessed daily sodium and potassium intake, relating them to blood pressure levels and risk of stroke and heart attack. 

Worried about the impact of processed meats and bacon on your health? Read this great article from Mark Sisson of Mark's Daily Apple in which he explains that so long as we choose good quality cuts and also focus on potassium rich vegetables and fruits, the effects of nitrates and other compounds can be avoided. So enjoy that piece of organic bacon! 

And lastly - this week marked the release of the full list of new words to be added to the Oxford Dictionary in their August Update. Alongside such words as "side-boob" and "YOLO" you have the addition of "The Paleo Diet" which will be described as: Paleo diet, n: a diet based on the type of foods presumed to have been eaten by early humans… 


That concludes the IPG Weekly Round-up of great pieces from across the web. 

Be sure to come back next Sunday! 

Keep It Paleo
Denise

Monday, 4 August 2014

Potatoes - Can They Be Part Of The Paleo Diet?!



Potatoes and the question of whether they can fit into the Paleo diet is a controversial one which raises much debate and the recent Whole30 announcement which has now deemed potatoes as ok to include in the well known 30 day challenge as reopened the debate.

Prior to this announcement the Great White Potato debate was one I often questioned for myself. Can they fit into my Paleo diet going forward, or will I be jeopardising my results and beliefs?

Potatoes are an important part of the Irish diet and history. Our nation's population was severely affected when almost a million people died as a result of the Potato Famine in 1740. We relied so heavily on the tubers that when the crop failed from blight many starved .

Potatoes remain a large part of many Irish people's diet today, particularly in rural areas. Even with the introduction of pasta, rice and noodles many still eat potatoes every day as part of their main meal.

My house is very much a potato house! My husband (not Paleo) eats potatoes at least once a day if not twice and yet he remains lean and fit. Yet many regard them as a big no no.


Yes, they are starch rich and can be problematic for those with insulin resistance and autoimmune conditions but they are none the less a wholesome and real food rich in Vitamin C and iron. So the question remains - can they be part of a successful Paleo lifestyle?

If we look towards some of the Paleo experts such as Robb Wolfe and Mark Sisson, their response may surprise you.

Robb has always argued that potatoes and vegetable would have been a key meal for our cavemen ancestors;

Meat and potatoes is probably the most Paleo of all meals. While the men were out hunting the women were gathering. What were they gathering? More often than not, tubers. For the most part, fruits, nuts, and seeds are targets of seasonal opportunity. Because it’s a plant’s long term storage organ, tubers are always around. They can and did form the backbone of many hunter/gatherer diets.

If this is true, then why are some people so opposed to these white tubers?

While Mark Sisson may use a weird comparison of two characters of The Lord of The Rings Trilogy in his decsription, his conclusion is this;

"Deciding whether potatoes fit into your diet is ultimately a personal decision, but exactly how your body reacts to starch – in its current metabolic state, which, remember, is not set in stone – should be the major determinant. Other potential, secondary concerns with potato consumption exist, things like glycoalkaloids, macro- and micro-nutrient counts, intestinal permeability, and anecdotal accounts (including my own) of joint irritation, all of which I’ll get into next time, but for now, potatoes reside in dietary limbo. You guys are the deities here, folks. You get to decide who gets redeemed. You can be a loving, caring, selfless god who accepts everyone (including more weight around the midsection), or you can be a clever tactician, taking that which suits your current situation (think of the Greek gods, those immortals with very mortal flaws and foibles). If you’re still trying to lose thirty pounds, I’d go with the latter option and maybe hold off on the spuds".




Personally I share both Mark's and Robb's opinions and feel that since potatoes are a wholesome and real food they CAN be part of Paleo. There is evidence to suggest that some cultures have adapted to starchy diets and yet remain fit and healthy such as the Kitavins. I believe many Irish people may have adapted in this way, given our large reliance on them as a food source through time.

However, ultimately an individual has to figure out whether potatoes are suitable for them or not. As Mark said above, each person metabolises food differently. Potatoes may fit into your diet with ease and cause no problem, and if they do, you should go for it. For others they may not - and you should remove them. For some, potatoes are one of those trigger foods, a food which triggers a flurry of bad eating or a spiral of over eating. If you find that white potatoes create a reaction like this for you, you should most definitely avoid them.

If you still have a few pounds to lose, are prone to insulin resistance, have metabolic syndromes such as diabetes or have an autoimmune disorder, you should avoid white potatoes. For those of you who have reached your weight goals, are 100% healthy, active and have no issues with the odd spud, eat away! But do not forget the importance of vegetables over tubers - ensure that other vegetables cover about half your plate with spuds making up just a quarter.

I think it is also important to note that eating a bowl of white potatoes is not a nourishing meal. It should form part of a balanced meal of quality protein, vegetables and fat.




So here's to spuds - good honest and wholesome food - deserving of a place on any Paleo plate :)


What do you think? Do  potatoes feature in your diet? Do they work ok for you? 

Friday, 1 August 2014

Nutrition Seminar Celbridge Co Kildare & Launch of Cross Fit West Paleo Challenge!




I am delighted to reveal that I will be working with Resurrection 8 Crossfit West Dublin this coming September as part of their 30 Day Paleo Challenge! 

I will be presenting a Paleo Nutrition Seminar to launch the event, with full access to the seminar available to non members also followed by a Q&A session afterwards.


Learn the science behind the original diet and how everything we have been taught about nutrition is wrong.

Learn why Paleo nutrition is an effective way to reduce inflammation, alleviate pain and autoimmune disorders and help your body work to optimal performance. 

Gain knowledge in adapting paleo nutrition into your family's life easily and without stress.

Learn tips of making the transition from traditional "healthy" diet to the optimal diet.


For those of you interested in joining the challenge itself I will be providing meal plans, weekly meet ups at Resurrection 8 Strength and Conditioning Facility at CrossFit West Dublin Unit C6, M4 Business Park, Celbridge, as well as progress reports and food diary analysis. The price also includes 24/7 access to closed support group with nightly Q&A sessions and bonus recipes! 

If you would be interested in either the seminar or the 30 Day Challenge please email Lorna at lorna@crossfitwestdublin.com or myself at theirishpaleo@gmail.com


You can now pay directly online to hold a spot:



2) Click on class timetable
3) Click on the link
4 ) Create a user name and password
5 ) When they are signed in go to ONLINE STORE
6 ) CLICK ON ACCOUNTS PAYMENTS
7) CLICK ON THE DROP DOWN MENU -PALEO SEMINAR - 35EURO
8) This will allow them to book online.

Alternatively email lorna on lorna@crossfitwestdublin.com to book and pay via paypal or in person.