Bacon and Chicken Never Tasted So Good

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Bacon-wrapped Smoky Chicken Thighs – 

Can’t wait for you to try – Dianne and I have modified it to fit my ultimate wellness plan.

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yield: 4 chicken thighs

(2 servings)

4 bone-in, skinless chicken thighs 2 teaspoons Smoky Spice Blend*

8 slices of uncured bacon -nitrates free

Preheat oven to 375*F

Sprinkle the chicken thighs with 1 teaspoon of Smoky Spice Blend. Wrap each

thigh in 2 strips of bacon. Sprinkle the chicken with the remaining Smoky Spice

Blend, and bale for approximately minutes or until the internal temperature of

the chicken reaches 165* F.

*Smoky Spice Blend:

1 tablespoon Chipotle Powder

1 tablespoon smoked paprika

1 tablespoon onion powder

½ tablespoon cinnamon

1 tablespoon sea salt

½ tablespoon black pepper

Recipe is by Diane Sanfilippo, author of Practical Paleo. Some ingredients have

been revised for Dr. Susanne’s community!

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Crock Pot Paleo: Cilantro Chicken Curry

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Now that the weather is getting cooler, I am so into crock pot cooking!

Here is one of my favorite crockin’ recipes, paleo style. Organic ingredients of course!

 

Cilantro Chicken Curry

1-1/2 lb. of chicken- legs, thighs, breast cut up as desired

1 cup of chopped carrots

1 cup of chopped celery

2/3 cup diced onion

5 cloves garlic minced

1 cup of chopped cilantro

1 cup of diced japanese sweet potato or yam

chicken broth cover the ingredients

2 tsp of curry

salt as needed

ghee for coating the bottom of the ceramic crock pot

 

Lightly coat the bottom of the ceramic crock pot with ghee or healthy oil such as avocado or coconut oil.

First add the chicken, then all of the veggies on top of the chicken. Pour chicken broth on top until you cover the ingredients.

Turn on the crock pot at high level, then down to low after 1 hour. Add curry and cilantro. Continue on low until the chicken falls off the bone!

Enjoy!

BTW- you can add alternative flours such as brown rice or quinoa 15 minutes before serving to thicken the sauce as desired!

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Wholesome Foods – Let’s Get Back to Basics

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If you missed the live show last Friday on November 7th – it was my 37th episode! Thank you to all my listeners who make this show possible. I had the pleasure of speaking with the founder of Food Wisz-dom, Lydia Wisz. We talked about how our fast paced lives have changed how we eat and how we got lost along the way only to find ourselves from dinner table to drive thru. The obesity rate has become such an issue as a result. There has been so much that has changed with food in the last 60 to 70 years. Lydia shares that we are consuming more and more chemicals. Find out to avoid these chemicals, which foods we should be eating and also how to make more time to cook for our families and eat at the dinner table instead of grabbing drive thru meals.

Lydia and I also discuss the dangers of processed foods and how it contributes to disease and obesity. The answer lies in the food our grandparents used to eat and to remember to eat a variety of fruits and vegetables, grains and proteins.  It’s time to get back to basics and make time to eat healthier!

Wholesome Foods - Let's Get Back to Basics      

Lydia Wisz on Wellness for Life Radio with Dr. Susanne BennettAbout Lydia Wisz:

As an all-embracing well-being advocate, Lydia would like to challenge the way that people place value on their food choices. In a society that emphasizes fast-paced living, providing a positive, encouraging and well-informed approach to eating healthfully allows people to make smarter food choices which leads to better health. Food Wisz-dom is focused squarely on eating wisely with every bite.

As a strong advocate of sound health, Lydia has gained her expertise in healthcare and nutrition and applied it to her work with Food Wisz-dom. Find out more about Lydia at www.drsusanne.com/lydia

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How to Make a Paleo Virgin Bloody Mary

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Earlier this week I shared a photo of my Paleo Virgin Bloody Mary and hundreds of you wonderful people responded by emailing me requesting the exact recipe- the details on how to make my Paleo Virgin Bloody Mary!

So here you go! I have a short video giving you the lowdown of my yummy non-alcoholic drink- one that is full of vitamins, minerals and super antioxidants!

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Part-Time Paleo Cilantro Lime Chicken by Leanne Ely

Cilantro Lime Chicken

Part Time Paleo: How to Go Paleo Without Going Crazy

by Leanne Ely 

4 (6-oz.) boneless skinless chicken breast halves

1/2 cup lime juice

1/4 cup finely chopped cilantro

3 cloves garlic, pressed

2 teaspoons sea salt

1 teaspoon freshly ground black pepper

2 tablespoons ghee, or use coconut oil

DO-AHEAD TIP: Marinate chicken overnight (see recipe).

Place chicken in a large zipper-topped plastic bag. In a medium bowl, whisk together lime juice, cilantro, garlic, salt and pepper. pour mixture over chicken. Seal bag and turn to coat well. Refrigerate as close as possible to 24 hours. At time of cooking, melt the ghee (or coconut oil) in a large skillet over medium-high heat. Add marinated chicken (discarding marinade and bag). Cook for 4 to 6 minutes per side or until juices run clear. Serve and enjoy!

SERVING SUGGESTION: Mexi-Cauli Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” until tender; drain; toss with salt, pepper, chili powder, chopped cilantro and green onions to taste). Add a big salad tossed with Leanne’s Basic Vinaigrette.

BASIC BALSAMIC VINAIGRETTE

1/2 tablespoon Dijon mustard

1 1/2 tablespoons balsamic vinegar

1/2 tablespoon lemon juice

1 small clove garlic, pressed

1/3 cup olive oil

Pepper to taste

Click here to order Part Time Paleo: How to Go Paleo Without Going Crazy  by Leanne Ely 
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So What’s the Deal with the Part-Time Part?

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So What’s the Deal with the Part-Time Part?

By Leanne Ely, CNC

I get asked all the time what’s up with the “part-time” aspect of going paleo. It’s quite the conundrum to have to reconcile all of this as a nutritionist,foodie, cook and cookbook author. This idea of eating paleo was a big surprise to me initially and blew up a lot of what I believed to be solid nutrition. I truly had to scramble to figure out my next chapter.

On the other side of the coin, I’ve been a foodie since I was a child, a creative cook, (JJ calls me a “chef”) since I earned my first Girl Scout badge and wrote my very first cookbook over 20 years ago.

So to have to completely rearrange my thinking, cooking, teaching and eating to deal with an out of control thyroid condition (Hashimoto’s), was huge. But I did what I had to do.

That said, I found it difficult—remember the part about being a cook and a foodie? I adore cooking, love to entertain and (God help me) love to eat— I’m not a skinny chick, there’s some definite curves going on.

But getting well and being able to just function was of primary importance! So I tackled paleo full on, lost a pile of weight, cleared up my face (I was hiding out at over 200 pounds and had a face full of rosacea, not fit for the public!) and learned a new way to cook, entertain and eat.

Along the way, I recognized the fact that we’re cooking and feeding humans here. We miss certain foods when we start eating in a new way; we love the comfort food brings. So rather than get super rigid and throw the baby out with the bathwater, I looked for ways to make this work for all. This is how Part Time Paleo was born– in my own kitchen.

There are a few rules to follow—simple and easy, I know you’ll like them:

1. Skip the dairy. For the most part anyway. If you have it, have just a little, and make sure it’s quality cheese, aged over 120 days (to breakdown the lactose). Use as a condiment, not the main thing.

2. No. Gluten. Ever. Yes, gluten is evil and will take down your health, pronto. But if you have to have some pasta, then go with a quinoa pasta- just watch your portions (the carb count on quinoa is ridiculous). Carbsbreak down into sugar; so excessive carbs lead to a sugar overload in your body.

3. Legumes. Legumes aren’t allowed on the Paleo diet because they are full of lectins and can rip up your gut (you can read more about lectins in the book). But if you’re craving split pea soup, go on and sprout those split peas and have ’em. I’ve done this. Soak them overnight, allow those little guys to sprout for a couple of days, then make some fantabulous split pea soup. Sprouting grains and legumes destroys their lectins, making them Paleo-friendly. You’re welcome.

4. Potato patrol. Skip the white ones and go for the purple ones, which have much more nutrition. Even so, see No. 2 regarding quinoa pasta. Same goes for purple potatoes–go easy.

5. Eat veggies! Go crazy and bulk up on as many green veggies as you can, since you won’t be filling up on bread and grains. Watch the starchy veggies and go with lower-glycemic stuff like broccoli, cauliflower, and, of course, dark leafy greens.

Those are the rules—easy, right?

It’s pretty straightforward. Get those veggies in—learn ways to make them so they’re delectable (I can help you with that). Enjoy fabulous steaks, pork, fish and poultry (make sure you’ve sourced it well; organic, grass fed, pastured, etc.) and follow the Part Time Paleo Rules. You’ll be glad you did!

To celebrate the release of Part-Time Paleo: How to Go Paleo Without Going Crazy, Leanne has put together a special
FREE Part-Time Paleo Starter Kit to get you going on your own Part-Time Paleo journey. In it, you’ll received a Part-Time Paleo Primer with recipes galore, plus Leanne’s Whole Foods Tour and more!
Click here to get yours now (before September 30th!)
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Essential Nutrients 101: Amino Acids

Amino Acids – The Building Blocks of Life

This week we are exploring the nutrients that are critical for a happy and healthy body. Today we look at amino acids – the building blocks of life!

Amino acids come from larger molecules called proteins. There are 8-10 essential amino acids that we need to take in from the environment because we do not have the ability to make them in our body.

Foods high in proteins include: Poultry, bison, beef, lamb, pork, eggs, seafood, nuts and seeds, organic tofu, beans, lentils and whole grains.

When we eat animal and vegetable proteins, our body first needs to digest these proteins into single amino acids, so they can get readily absorbed through the gut lining. Once digested and in the blood stream, amino acids are transported and shuffled into tissues to produce different protein structures such as enzymes for digestion and metabolism, for neurotransmitter production such as serotonin and dopamine, for important substances like glutathione.

Amino acids are necessary for growth and repairing body tissues and structure, and perform many other body functions.

If you are a vegetarian or vegan, and do not eat much animal protein, amino acid supplements may be necessary. And since protein digestion is key to maintain mitochondria and muscle mass as you age, I recommend taking a digestive enzyme with a protein meal!

For more detailed information about the Essential Nutrients, click here to get my free Essential Nutrients 101: Quick Reference Guide.

And to get 15% off of your purchase of any of my products use the coupon code “15off” at my store here.

This is Dr. Susanne, dedicated to helping you feel your best, the all natural way!

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Essential Nutrients 101: Minerals

Minerals – The Spark Plugs of BiochemistrySpark

This week I am discussing the essential nutrients needed for a healthy and balanced life.  Today we are talking about minerals – the spark plugs of our biochemistry!

 As enzymatic co-factors, minerals support thousands of chemical reactions in our body, in fact, with out them, we would not be able to function to be alive. Minerals are also involved in immune health, hormone metabolism, reproduction, vitamin and bone metabolism.

Foods high in minerals include: spinach, beet greens, dark green leafy greens, kale, bok choy, broccoli, kelp, whole sardines, nuts, seeds, potatoes and beans.

Many of us have mineral deficiencies to magnesium, zinc and iron and some of us are up to 85% deficient!

Now why is that?

Because poor diet, soil depletion, high acid diet, medications and even stress can deplete our mineral status. And if you are an athlete, are going through a detox program, or you live in a very hot environment, you need to increase your daily intake of minerals even more.

I take minerals that are chelated with amino acids- made to withstand any interference including phytic acid, fiber, or even medications.

**IMPORTANT** Make sure to take your minerals away from food! Minerals are alkalizing and you don’t want the minerals to buffer down the stomach acid that is extremely important for protein digestion.

For more detailed information about the Essential Nutrients, click here for my free Essential Nutrients 101: Quick Reference Guide.

And to get 15% off of your purchase of Essential Minerals, use the coupon code “15off” at my store here.

This is Dr. Susanne- dedicated to helping you feel your best, the all natural way!

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Essential Nutrients 101: Vitamin B Complex

The Stress Vitamins

This week I am discussing the essential nutrients needed for a healthy and balanced life.  Today we are talking about the Vitamin B Complex.

There are many different types of Vitamin B: Thiamine, riboflavin, niacin, niacinamide, pantothenate, pyridoxal 5 phosphate, cobalomine, methylcobalamin, biotin and folate.

Together these Vitamin B’s are very important for carbohydrate, fat and protein metabolism, for adrenal function, healthy hair, skin and eyes, and Essential for ATP-energy production by the mitochondria and serotonin and dopamine production.

Vitamin B’s are often called the “Stress Vitamins” because they help us deal with stress, help optimize our digestion, cognitive function and sleep. Often anxiety and depression can be relieved by taking a healthy dose of Vitamin B nutrients.

Foods high in Vitamin B’s include: Meats, eggs, nuts & seeds, brown & black rice, legumes, black strap molasses and green vegetables.

I support my body with a B Complex formula where the individual B’s are in their coenzymated form- what that means is that there is one less step for the body to process in order to optimally be used by our cells. I take them in the morning with my breakfast to help me with my energy, mental focus and to help with stress throughout the day!

For more detailed information about the Essential Nutrients, click here to get my free Essential Nutrients 101: Quick Reference Guide.

And to get 15% off of your purchase of Vitamin B Complex, use the coupon code “15off” at my store here.

This is Dr. Susanne, dedicated to helping you feel your best today, the all natural way!

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Essential Nutrients 101: Vitamin C

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This week I am sharing some of my favorite vital nutrients with you – ones that are truly essential for the human body to thrive, prevent cellular damage and the aging process, as well as even preventing disease.

Some of these power house nutrients are Vitamin C, Vitamin B’s, Minerals and Amino Acids.

Let’s talk first about Vitamin C-The Wonder Nutrient, my go to supplement if you have allergies, and excellent for healing mucous tissues and building collagen for structural health.

As an enzymatic co-factor, Vitamin C is involved in over 350 different biochemical pathways. It reduces inflammation and supports the adrenal and the immune function.

Foods high in Vitamin C include: bell pepper, kale, bok choy, parsley, strawberries, citrus, papaya, tomatoes, broccoli and more!

You might say, yay! I eat most of those foods!   I do too but, I still supplement with a high quality vitamin C formula, and I am going to tell you why.

If I wanted to have 956 mg, not even 1 gram of vitamin C, I will need to eat the following: 1 medium Papaya, 1 medium orange, 1 cup of each of the following: bell peppers, broccoli, strawberries, pineapple, cantaloupe, cauliflower, kale, cabbage, and bok choy!

That is so much food in volume that I would definitely have a bad case of gas and bloating!

Personally, I take 2000 mg of Vit C per day, with or without food. I recommend powdered Vitamin C, because it is easy to swallow and great to manage dosages for children as well.

If you have a sore throat, sprinkle some on your tongue- swish and swallow, it will help eliminate the virus, fungi or bacteria that started that sore throat in a jiffy!

For more detailed information about the Essential Nutrients, click here to get my free Essential Nutrients 101:  Quick Reference Guide.

And to get 15% off of your purchase of powdered Vitamin C, use the coupon code “15off” at my store here.

 

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