Easy Recipe Post: Nut, Seed and Date Bars.

These bars are raw and packed full of healthful goodness! They would make a perfect lunchbox filler for the kids or as an easy portable snack to take during endurance training. They also make a lovely "anytime snack" to have in your bag if a snack attack presents itself! 

They are super filling too so will definitely satisfy that craving for something tasty!

Ingredients

1 cup/140g whole nuts of choice (I used pecans and walnuts)

1/4 cup/30g mixed seeds of choice (I used mixture of pumpkin, sesame and pinenut)

1/4 cup/60g almond butter

1/4 cup/4tbsp of melted coconut oil 

1/4 cup/25g of shredded coconut (chopped finely)

8 dates, pitted

Soak the dates in a little water for 5 minutes.

Place in the food processor and blend until smooth, you may need to add a little of the water. 

Roughly chop the nuts and add them to a bowl with the seeds and chopped shredded coconut (reserve 1tbsp to sprinkle on top) 

Add the almond butter and mix well. 

Add in the dates and the melted coconut oil and mix to combine

Place in a layer on an oiled baking sheet (mine took up about a 1/3 of my standard cookie tray). 

Smooth and square if off. Sprinkle with the leftover coconut flakes. 

Refrigerate for about an hour to allow to set.

Remove from fridge and cut into bars. 

Makes 6. Store in the fridge until needed! 

Hope you enjoy! 

The Role of Inflammation on Weight Gain

What is inflammation? 

All inflammation is not bad. Inflammation is part of the normal immune response and has a role to play in healing. Consider this: when you cut yourself the area becomes raised and red. This is localised inflammation taking place as immune cells are released into the area to fix the damage. It is short lived and localised. This is known as acute inflammation and is nothing to worry about. 

Inflammation becomes an issue when it is systemic and long term, when the body is unable to turn it off. It becomes harmful to the body and has been shown to play a role in many chronic diseases such as cancer, diabetes, fatigue and pain, depression, anxiety. It also plays a role in weight gain. 

As we gain weight we do not grow more fat cells. Rather the number of fat cells we have remains the same from birth but as we gain weight the fat cells grow and become "leaky" as they grow fuller. This leaking fluid causes immune cells to be drawn to the area to clean up the damage. This immune cells create inflammatory chemicals which in turn leads to increased inflammation. 

In the picture below we see the adipocytes (fat cells, the large yellow cells) which are hypoxic and filled with excess nutrients, causing overflow out of the cell. This causes the immune cells (macrophages) to come in to clean up the damage. 

A Vicious Circle

A highly refined processed, sugary diet also leads to increased inflammation. This is because these foods lead to increased pathogenic gut bacteria which causes inflammation in the gut and other bod systems. This in turn contributes to weight gain which in turn leads to inflammation. It is a vicious cycle of weight gain and inflammation. 

Leptin and Inflammation

Leptin is our satiety hormone meaning it tells our brain we are full. Increased inflammation levels interfere with this hormone. Leptin levels may be normal or high but it is still not suppressing appetite ie we become leptin resistant. By reducing inflammation and losing weight your body becomes more sensitive to leptin helping you control appetite and weight.

Reducing inflammation will help you lose weight as well as tackling symptoms such as asthma, joint pain, depression and anxiety.

It will also reduce cortisol, your stress hormone which becomes elevated as it tries to suppress inflammation. High cortisol levels equal depression and anxiety.

Reduce Inflammation

There are a number of important ways to reduce inflammation through diet:

• Increase wild oily fish consumption such as salmon, mackerel, herring, sardines to three times per week
• Increase consumption of anti-inflammatory herbs and spices such as ginger, turmeric, cinnamon, garlic, rosemary
• Increase consumption of fruits and vegetables. The more colours the better. Phytonutrients are rich in anti inflammatory compounds
• Choose organic grassfed beef which is higher in Omega 3 fatty acids. If you cannot afford good quality red meat reduce consumption to twice per week
• Increase good fats - choose coconut oil to cook with, add olive oil to salads, increase consumption of nuts and seeds especially ground flaxseed, avocados and eggs. 
• Remove grains from the diet. They are pro-inflammatory and prevent the absorption of many nutrients such as zinc and iron. 
• Eat a Paleo diet! 

If you would like help addressing your weight or reducing inflammation please contact Denise today on theirishpaleo@gmail.com or call 0877184523

Wholesome Wednesdays: Tropical Blast Smoothie

Hey Paleo peeps! :) Another Wednesday recipe for you all!

I spent the day doing LOTS of cooking: homemade sauerkraut (well that isn't cooked but you know what I mean!) paleo mayonnaise, coleslaw and now chicken drumsticks for dinner.

But the recipe I am sharing today is for a delicious smoothie recipe made from delicious tropical inspired ingredients!

I used the wonderful Koh Coconut Water which is 100% coconut water. You have to be really careful about checking the labels on coconut water as they can often have sugars added or additives and preservatives. KOH coconut water is not from concentrate and is just 100% pure coconut water.

Benefits of Coconut Water
Not to be confused with the creamy coconut milk, the coconut water aspect of is the watery clear liquid from the fruit's centre.

It has lower sodium, higher potassium and less sugar than your standard sports drink, making it an ideal post workout beverage.

Because it is contains such balanced electrolytes, coconut water makes a good hangover cure too (though you should of course always drink in moderation :) )

Try this recipe as a delicious breakfast option or add some protein to it to make an ideal post workout smoothie - rich in antioxidants, good fats and hydrating electrolytes.





1 cup fresh pineapple chunks
1 cup of berries (fresh or frozen)
1 cup of coconut water
1 avocado
Ice (if using fresh berries)

Blend until smooth.


Tastes like paradise! Now all we need is the sunshine!

Beware of drinking too much coconut water if you are sensitive to sugars as there is quite a few natural sugars in it. Leave it until after a workout or as part of a protein or fat containing smoothie which will slow down the sugars absorption. Avoid coconut waters with added fruit as this hikes up the sugar content.

Check out Koh Ireland's facebook page here to find your local stockist!

I also have 2 litre cartons of coconut water to giveaway to three lucky winners!

Keep an eye out on my facebook page for full details.