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!

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 

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!)

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 code15off” at my store here.

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

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!

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!

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.

 

 Essential Nutrients for a Healthy and Balanced Life

 

Last week my radio show, Wellness for Life with Dr. Susanne Bennett, was all about essential nutrients. In the episode I gave seven very good reasons for taking vitamin and mineral supplements and I provided detailed directions on how to properly take these supplements. Well, I received so much positive feedback about the show that I decided to devote this entire week to essential nutrients!

This week we’ll be discussing some of the most vital nutrients – the ones that are truly essential for the human body to thrive, prevent cellular damage and the aging process, as well as even preventing disease. We’ll talk about the essential power house nutrients of Vitamin C, Vitamin B, Minerals, and Amino Acids.

To get you even more excited about essential nutrients, I created a special gift for you!

Click here for my FREE Essential Nutrients 101: Quick Reference Guide.

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

 

 

 

The appearance of the belly never lies.

 

swollen-belly(“Before” photo of one of my patient- a yoga instructor who has beautiful arms and legs and is at a healthy weight.)

I have had so many people expressing their frustrations to me about their belly- they eat the right “healthy” foods- lots of vegetables and fruit; they work out every day and do 300 sit ups to tighten up the abs…. but they can’t seem to get rid of the dreaded swollen belly, the pouch, that muffin top!

They have awesome arms and legs, all tone from doing the right exercises but what they don’t know is that when it comes to getting a flat sexy belly, exercise is not the cure all!

You want to know what my secret is to getting a flat sexy belly and maintaining it? We have to look deeper- deeper into the gut and getting to the root of the inflammation that is causing the swollen belly!

Think of your intestine as a long deflated balloon, similar to the ones that magicians and clowns play with to make those fun animal figures and crowns for your kids. When there is inflammation and irritation in your gut caused by various reasons (which I will get into in my next article), the gut lining swells up like a balloon hence the swollen belly!

One of my best tools to see if you have early signs of gut inflammation or digestion issue is by measuring the belly, specifically looking at the waist to hip ratio (WHR). Although waist to hip ratio is a measurement used for abdominal obesity I have tested hundreds of GI patients and I find that it’s a great screening tool for acute to chronic gut inflammation.

Use a flexible tape measure (one that a tailor uses) and figure out the circumference of the waist, exactly at the umbilicus (belly button) and at the hip, at the top of the inseam (where the inner thigh meets the groin.)

drsusanne-measuring

Waist (in) / Hip (in) = ??
Women < 0.8-0.85
Men < 0.9

For women, the waist to hip ration should not be greater than 0.8-0.85 (depending on who you talk to!) and for men, the ratio should not be greater than 0.9.

What are your WHR #’s?

Please share your results and comments below!

 

Grilled Chicken with Avocado Sauce

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 4 servings
Prep time: 15 minutes
Cooking time: 10 minutes

Ingredients:

For the chicken:

  • 4 chicken breasts, bone in or boneless
  • 2 teaspoons cumin, ground
  • 1 1/2 tablespoons coriander, ground
  • 3 tablespoons chili pepper, ground
  • 2 teaspoons Mexican oregano or regular oregano
  • 1 teaspoon cayenne
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 lime, juice, and zest
  • 1/4 cup olive oil-approximately

For the avocado sauce:

  • 2 large avocados
  • 1 lime
  • 1/2 cup packed cilantro leaves, more or less to taste
  • 1/2 teaspoon coriander
  • 1/8 cup olive oil
  •  salt and pepper to taste
  • stock or water as needed

Preparation:

Chicken:

  1. Mix all the spices in a bowl, add lime juice and zest, olive oil and salt and pepper and blend with whisk. Taste, adjust spice and salt to personal preference.
  2. Add chicken and marinade for at least 15 minutes and up to 4 days refrigerated. (the longer the better)
  3. Grill on medium heat for about 6-8 minutes per side turning once. Time will vary depending on the size and whether you have boneless or bone-in chicken.
  4. Serve sauce on the side.

Tip:

For faster cooking and marinating: slice chicken breast in half horizontally, before marinating.

Avocado Sauce:

  1. Remove the avocado flesh by scooping it with a spoon into the food processor or blender.
  2. Add the next 3 ingredients and puree until smooth.
  3. While the machine is on add olive oil on a steady stream.
  4. Adjust consistency with a drop of water if desired.
  5. Add salt and pepper and serve.