IPG Weekly Roundup: 21/9/14

Another week over and time for another IPG weekly roundup! 

Time is flying by! Can't believe how fast each week passes! 

I got a chance to help some lovely clients in my clinic in Naas this week. It is so nice to have someone come to you for one issue and walk away after helping them with much more than they expected. I love my job and helping people realise their potential through real food is so rewarding. If you want to get help with your health issues through food in one of my clinics (Ashford, Wicklow or Naas Co Kildare) please email me on theirishpaleo@gmail.com. 

Wholesome Wednesday

My recipe this week was a delicious simple Avocado Chocolate Mousse. With only three ingredients I created a beautiful healthy dessert! 

Try the recipe here  

Research Papers 

I do alot of reading and love studying the latest research papers in the nutrition arena. One paper I came across this week was one linking the use of artificial sweeteners with obesity. In the study scientists examined how artificial sweeteners affect the metabolism of mice. 

"The team found that the mice that drank the water containing glucose and an artificial sweetener developed glucose intolerance - elevated blood sugar levels - whereas the mice that drank water alone or water containing only sugar did not."

Furthermore they found that these changes were brought on by changes in the gut microflora of the mice. It is fascinating and shows that the gut flora play an important role in overall health. 

Read the paper here  

Are "Health" Bars All their cracked up to be? 

I posted this photo to the facebook page during the week and it got massive response. We are all guilty of being pulled into the marketing claims of these types of foods and believing the hype. The health food industry is a massive one, people are more health conscious than ever before and the industry has cottoned on to this, tapping into this market by bringing out so called health foods to cash in. We as consumers need to be careful of being misled and need to be aware of which foods really are good for us and not just neatly packaged sugar laden foods. Check your labels and don't be codded by the claims. 

Read the original source here 

Paleo Talk

I got the chance to meet a few members of the Naas Athletic Club when I delivered a talk on the benefits of following a Paleo protocol for endurance athletes. They were a lovely crowd and I hope I changed one or two opinions of the merits of this way of life. 

If you are interested in me hosting a talk on any aspect of Paleo nutrition please email me on theirishpaleo@gmail.com I am always happy to spread the Paleo word! 

I was really excited to attend an event today hosted by IANT in Dublin. Internationally renowned speaker on Gluten and Coeliac disease Dr Tom O Brien is the host of The Gluten Summit (really recommend you listen - available at www.theglutensummit.com) 

It was an amazing talk on autoimmunity and the gut which I really enjoyed and learned alot from. It was such an honour to meet him after having him play in my ear over the past few months! 

Another week lies ahead of me with lots coming up. I will be announcing another cycle of my popular 30 day Paleo Challenge:

My 30 Day Challenge Meal Plans include recipes like the following:

Chicken & Sweet Potato Coconut Curry with cauli-rice
Alfredo Chicken "Pasta"
Paleo Meatloaf
Egg and Bacon Muffins
Curried Butternut Squash Soup
Avocado Smoothie
Lamb Meatballs with courgette "pasta"
Rib Eye Steak with sweet potato wedges

Sign up to my 30 Day Challenge this October and increase energy levels, balance blood sugar levels, balance hormone levels, boost weight loss, Reduce inflammation, improve athletic performance.

30 day meal plans, weekly shopping lists, group support, nightly Q&A sessions.

30 days. 100% Paleo. Lifelong lessons.
If you are interested in taking part please email me on theirishpaleo@gmail.com 

Have a great week and remember;

Keep It Paleo!

IPG Weekly Roundup: 14/9/14

Hey all! Another week has gone by, and that means another Weekly Roundup! 

It has been another very busy week here in IPG HQ! Lots to do and I am grateful to be keeping busy.

I was busy marketing my new clinic locations in Naas Co Kildare and Ashford Wicklow. I am looking forward to taking clients this week in Naas and starting to help people get healthier through food. Nutritional therapy can be useful in a range of conditions such as thyroid issues, diabetes, PCOS, fertility, digestive complaints, energy fluctuations, weight loss and lots more. If you are interesting in booking a nutrition consultation in either of my clinics, please email me on theirishpaleo@gmail.com I am really excited about getting started! 

I also met with Niamh of The Ivy Cookery School in Rathdangan Co Kildare to speak about a Paleo cookery evening we plan to run next month. I am SO excited about it and Niamh's cookery school is really beautiful! The evening will be held on 2nd October and will include an hour long nutrition seminar presented by myself. This will then be followed by a Paleo themed food demonstration and tasting. Niamh aims to cook up some delicious dishes for you all to sample including an easy family favourite recipe and a more elaborate dinner party dish to wow your guests with as well as lots of other ideas. It will be a great evening and will be a chance for like minded people to get together around good food. The cost for the evening will be €40. Don't miss out! Places are limited. Email me on theirishpaleo@gmail.com to secure your place. 

I had my weekly meeting with the participants of Resurrection 8 Crossfit box in Celbridge at the weekend. They are all doing fantastic with great results coming from them all. They are a great bunch and have been really enthusiastic so far. Keep up the good work guys! 

Wholesome Wednesdays

I also got busy in the kitchen this week and cooked a new recipe for you all for Wholesome Wednesdays. The recipe, which was for Carrot & Ginger muffins was delicious and nourishing and my family really enjoyed them. Try them for yourself! They are a really nice breakfast option or lunch box filler and are full of anti-inflammatory ginger and other yummy ingredients. 

Try the recipe here. 

Nutrition News

In other news I came across this great piece detailing the historical demise of saturated fat in nutritional science and why we should not be afraid of fat. Worth a look. Read it here

I have a really busy week ahead which is great. Until next week Paleo peeps! 

Keep It Paleo

Wholesome Wednesdays: Carrot and Ginger Muffins

For this weeks Wholesome Wednesday recipe, I decided to put up a more sweet dish. I dont bake much, even Paleo foods, because I dont have a sweet tooth and because I prefer to have baked foods as a treat food. 

These muffins are made from ground almonds which I tend to avoid using too much. This is because I think ground almonds can be too easy to overeat (how many almonds does it take to make 1 cup of ground almonds?!) and also because of the high omega 6 content which is pro-inflammatory. But as a treat, I tried these. 

They are not too sweet and have a nice little hit of ginger which is nice and warming. Ideal as a treat with a cup of tea or as a quick portable breakfast idea, these are naturally gluten, dairy and refined sugar free.

Ingredients

200g ground almonds (2 cups)

1 tbsp baking powder

1/2 tsp sea salt

3/4 tsp ground mixed spice

1/2 tsp ground ginger

130g of grated carrot

1 tsp grated fresh ginger

1/2 cup coconut oil (melted)

3 eggs

1/2 cup honey

Add the dry ingredients in a bowl (almonds, baking powder, sea salt, spices) 

In a separate bowl, whisk the eggs and add in the honey and coconut oil 

Combine the carrot and ginger and add in the egg and oil mixture.

Combine these wet ingredients and the dry ingredients, mix well. 

Place in 12 muffin cases.

Bake at 180C for about 20-25 minutes until cooked through and a skewer comes out of the centre clean. 

The Importance Of Taking Time Out

Yesterday I posted on my facebook page about how important it is to take time out for ourselves. It really hit home for many of you, and I decided that it would be a good idea to do a blog post on it.

We live in a society where there it is almost considered socially acceptable to be stressed out and overworked. We almost boast about our level of busyness and sigh at the amount of work we have. The thought of taking time out for ourselves seems selfish or unnecessary and we are almost ashamed to admit that we might actually need time out.

I have been guilty of this in the past. I scoffed at people who had time for TV or baths - what is the point in wasting time on that when you could be working? Overworking myself - working full time, studying, being a mother and wife and also taking care of my home. I am not looking for praise here. I am pointing out the busy situation I was in, like many other people, and I was afraid to admit that I might actually need a break.

The past few months have been hectic for me. Finishing out my diploma, working, moving house, starting my own business and I have been guilty of working too hard and not taking time out.

Yesterday I decided to shut down my laptop, turn off my phone and leave the housework! Something clicked with me and I realised something - It is so important to take time out and look after yourself. Taking time out is not an indulgence, it is a necessity and it can be a great way to deal with stress and clear the brain when things have been a little hectic. It is important for your mental health.

Do not compete with friends and family over how busy you are. Rather rejoice in time out and boast about how much you enjoy your time to yourself. Life is short. It is important to work hard and be successful. But it is also important to be happy and spend time with family.

Give yourself some time out today. You may be a wife, mother, employee, entrepreneur or a work at home Mum but you cannot be good for anyone else if you don't look after YOU.

IPG Weekly Roundup 7/9/14

Hey ho Paleo peeps! 

Another week down and another Weekly Roundup! 

It has been another busy week here in IPG HQ! 

As you all know I have recently relocated to Meath so it has been a little crazy getting used to our new area and getting unpacked and settled in. But we are getting there and I cant believe how quickly we are adapting to a new area and getting into our new routine. 

I am loving having more time at home with my son. I have been enjoying alot of walking and sunshine. My dog can't believe his luck! He is being walked more than ever before and I am enjoying having the time to slow things down and walk everywhere. 

I had a busy week work wise too. I started a new cycle of the IPG Challenge on Monday last. A great bunch the September group are, and they are already doing fantastic! Delighted for them all. It is amazing how quickly your body adapts to eating real food. I think it is going to be a very successful cycle! 

On Tuesday last I travelled to Naas to visit Anne in Studio 3 to speak about my new Nutritional Therapy clinic I am about to open! It is a lovely location in a quite area with free parking. Anne is a Homeopath herself and her business partner Gillian is a Yoga instructor. They are a lovely team and I am looking forward to starting there. If you are interested in booking a consultation with me please email me on theirishpaleo@gmail.com 

I also got the chance to deliver a talk to Resurrection 8 Crossfit in Celbridge at the weekend. The talk focused on Paleo Nutrition and I am delighted to work with the lovely Crossfit family there over the next 30 Days as they embark on a 30 Day Paleo Challenge. During the month they have committed to eating 100% Paleo and reaching their Crossfit goals with Lorna in Resurrection 8. They are a lovely group and I am really excited to work with them. I will be meeting them for the next few Saturday mornings to check on their progress so I will fill you in! 

To speak to Lorna about joining their Crossfit box email her on lorna@crossfitwestdublin.com

I have been back in the kitchen trying out some new meals and this week I experimented with a brand new recipe - The Epic Burger! It was amaze-balls and I thouroughly enjoyed making it and of course, eating it! 

Check it out here - Recipe Epic Burger

I have another busy week ahead. I am due to travel to Ashford Wicklow tomorrow to meet with the lovely Linda to speak about setting up a 2nd clinic in her Energise Therapy Clinic. Really excited about meeting with her. 

I am also meeting with Niamh in The Ivy Cookery school to speak about running a Paleo themed cookery evening with her. She is a fully trained chef so it will be interesting to see what Paleo masterpieces she comes up with! If you would be interested in attending a Paleo masterclass please email me on theirishpaleo@gmail.com

It has been a busy time for me recently and today I decided to SLOW DOWN and take a day off. I posted on my facebook page earlier about it. Sometimes we can forget to take time out for ourselves and just take some me time. I had a wonderful day just doing fun things with my son like enjoying the sun and reading a book. I will be making a concious decision to do this more in future. All work and no play is not a good thing either! Take some time out! 

I think that is everything for this week. 

Looking forward to another productive week. 

Chat soon

Keep It Paleo

Wholesome Wednesdays: The Epic Burger

The EPIC Burger really is epic! Good enough to satisfy any appetite, Paleo or not, this burger is a must try!

Ingredients (Serves 2)

For the burgers
300g organic minced beef
1/2 onion chopped
Handful spinach
1tsp dried garlic
1 tbsp of coconut oil
Salt & Pepper

Toppings
2 eggs
1 avocado, sliced
1 large tomato, sliced
1 medium sweet potato (but into spirals using a sprilizer)
4 large field mushrooms
1 cup of coconut/olive oil

Heat the tbsp of coconut oil in a pan and add the onion. Saute until soft. Add the spinach and dried garlic until spinach is wilted. Set aside to cool.
Heat the remaining oil in a saucepan gently. Add a third of the sweet potato and fry until golden brown (could take up to 5 minutes, watch it carefully to avoid burning). Remove and place on kitchen towel to drain. Continue with the remaining batches of sweet potato until all cooked.
Heat a pan or griddle pan. In a bowl mix the beef, salt, pepper and spinach onion mix together and form into 2 burgers.
Place the burgers on the griddle pan. Add the mushrooms . Cook the burgers for 3-4 minutes on each side or until cooked to your liking. Turn the mushrooms once and remove once softened but not too soft.
In the meantime fry two eggs until cooked to your liking

To plate up:

Place one mushroom top side down on the plate.
Cover with a couple of slices of tomato
Place the burger on top.
Top with avocado slices
Top with the egg
And lastly, top with the sweet potato!

Bon Appetite!

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: 

1) www.crossfitwestdublin.com

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

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!

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 

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

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

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? 

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:

1) www.crossfitwestdublin.com

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. 

Leaky Gut and the Paleo Diet

“All Disease Begins in the Gut” ~ Hippocrates, Father of Medicine

Hippocrates said it more than 2000 years ago, but we are finally realising that this is most definitely the case!

The intestinal lining is the first line of defence for our immune systems. The outer layers of the intestinal cells are connected by structures called tight junctions. At the tip of these are microvilli which are very important for absorption of nutrients and transporting them into the bloodstream.

During normal digestion, the tight junctions stay closed, meaning everything “screened” and can only pass into the bloodstream through mucosa cells.

Sometimes these tight junctions can become permeable due to stress, processed diet, antibiotic treatments, imbalanced gut flora and NSAIDS which means foreign bodies such as undigested proteins can enter the bloodstream. This is known as leaky gut or increased intestinal permeability. This causes our immune system to react to fight these perceived “invaders” causing a heighted immune response and inflammation to occur in the body. 

Symptoms of Leaky Gut

·         Stomach complaints

·         Diarrhoea or constipation

·         Brain fog

·         Learning disabilities

·         Irritability/Hostility

·         Allergies    

·         Food Intolerances 

The Role of the Paleo Diet in Leaky Gut

The Paleo diet can be a great way to help to repair this delicate intestinal membrane and improve our health over all. 

Removes all common allergenic foods such as gluten and dairy. Gluten is known to increase intestinal permeability so removing it is obviously a good thing! 

Encourages the use of bone broths which is very important for healing and sealing these tight junctions making the intestinal wall less permeable.

Encourages the use of fermented foods such as sauerkraut and kimichi which play an important role in gut bacterial balance and therefore intestinal wall health. 

Reduces inflammation which helps offset the increased inflammation created as a result of leaky gut. 

Lifestyle promotes movement outside hence increasing Vitamin D levels. 

If you have any of the symptoms above it is so important that you sort out your gut. If our gut is permeable, it leads to increased immune reactions which in turn may lead to the body attacking itself: autoimmune disorders. Leaky gut has been linked to many chronic diseases and in particular autoimmune disorders such as MS, Diabetes, Lupus, Thyroid issues and Rheumatoid Arthritis. The body literally attacks its own body systems. Not something we want to happen! 

Balancing Your Blood Sugars Through Diet

      Are you experiencing any of the following symptoms?

      Fatigue, energy dips in the afternoon, imbalanced sex hormones, sugar cravings, difficulty shifting weight? 

     

      Chances are you have imbalanced blood sugar levels. 

      Balancing our blood sugar levels is an important factor in weight loss, hormone balancing and energy levels. While fasting is very popular in Paleo circles, I don't believe it is for everyone. If you are experiencing any of the symptoms above, I would consider trying to balance your blood sugar levels to see if your symptoms improve. 

      Our hormones are all highly dependent on one another. Insulin is one of the major hormones in the endocrine system. It is released in response to increases in blood sugar levels. 

      

      When we eat any food, it is converted into glucose for transportation into the cells as energy. Insulin is released from the pancreas and plays a role in acting as a "key" to allow glucose to enter these cells.

      When we eat a diet rich in refined foods (such as bread, pasta, scones etc, even healthy wholegrain versions) or drink a stimulant like coffee on its own,  it causes a swift increase in blood sugar levels. Insulin must be released by the pancreas to effectively "mop up" this excess glucose from floating around your bloodstream and either allow it to enter cells as energy or convert it to adipose tissue or fat. This sudden peak in blood glucose is therefore followed by a swift DROP in blood glucose later on when insulin has effectively done too good of a job sequestering the blood glucose, leading to hypoglycaemia and corresponding dips in energy. 

      What effects can imbalanced blood sugar levels have on the body? 

Insulin & Stress

Insulin is linked to all hormones, most notably cortisol which is our stress hormone. When our blood sugars spike or dip throughout the day it causes our bodies to release cortisol. Therefore elevated blood sugar/insulin levels can contribute to stress levels.

Insulin & Sex Hormones

High Insulin levels have a role to play in reducing Sex Hormone Binding Globulin (SHBG), a transporter of sex hormones in the blood. If SHBG is reduced, the bioavailability of these sex hormones (important for fertility) is reduced. Hence by balancing blood sugars and insulin levels, we also balance sex hormones.

Insulin & Thyroid

Increased levels of insulin in blood can be linked to decreased thyroid function.

It is all linked!

How do we balance blood sugars through diet?

Protein, protein, protein!

·         Protein with every single meal and snack! 

      Eats nuts/seed with fruit, do not eat fruit on its own.

      Ensure good quality meat, fish or hemp protein in every meal or snack. Protein slows down the uptake of glucose into the cells and keeps blood sugar levels more stable - It also keeps us fuller longer

·          Remove sugars of all kinds including honey, sugar, maple syrup and artificial sweeteners. 

·         Eat regular meals – three main meals and two snacks per day. 

     Do not skip meals.

·        Avoid refined carbohydrates – Choose a Paleo Diet rich in vegetable sources of carbohydrates instead. These have less of an effect on glucose levels as they contain fibre to slow down absorption of glucose into the bloodstream. 

My Third Year Paleoversary!

Today is my THIRD Paleo Anniversary!! I started my journey on 17th July 2011 and started a blog to keep myself on track as there was an apparent lack of Irish based information at the time. I never could have imagined that it would grow so much and that now, 3 years on that Paleo would have grown so much in Ireland. When I first started talking about Paleo people thought I was mad! Now more and more people are trying it and more and more studies come to light on the benefits of Paleo on health. Looks like it wasn't a fad after all! 

So much has changed for me in this time, and changing my diet and finding Paleo has been a catalyst for much of this. In this time I , returned to college to study nutritional therapy and now I am about to embark on a new career doing something I love to do.  

Without all of your support I could never have done this. The facebook page continues to grow with 10,500 likes and the blog now reaches over 80,000 views per month. It might not be big to some, but to me it is amazing, so thank you all so much!! I always said that if only one person was out there reading my posts I would be happy and the level of support on here never ceases to amaze me.

As a special thank you, I have teamed up with the wonderful Michelle of Cavegirl Cuisine to offer a great prize to 2 lucky winners.

Both books are full to the brim with wonderful delicious Paleo meals, with paleo versions of all your favourites from Chocolate Waffles to Lamb Kebabs and everything in between. There is a reason her facebook page is so popular - her recipes are amazing!

To be in with a chance of winning one of two books, simply like this photo!

Cavegirl Cuisine http://goo.gl/jMKFJl
Everything Weeknight Paleo Cookbookhttp://goo.gl/4Pju1y 

Keep it Paleo!

Denise x