Power Paleo Breakfasts

Rebecca Rovay-Hazelton, Licensed Nutritionist

Dr. Holly German, N.D.

Intros

Nutritious Delicious cooking show

Rebecca Rovay-Hazelton, Licensed Nutritionist

Dr. Holly German, N.D.

Overview

Why breakfast is essential/what is a power paleo breakfast

Blood sugar stability/hormone balance

Paleo Diet defined/pros and cons

Power Paleo Breakfast recipes!

Cooking demo

Why is Breakfast Important?

Breaking the fast Sets the tone of the day

If you start off poorly, you’ll be playing catch up all day

It’s one of the easiest meals to make & eat at home Its an opportunity to start your day mindfully

before the hustle and bustle

What is a Power (Paleo) Breakfast?

A meal that: Stabilizes blood sugar Satiates for at least 3 hours Increases energy Improves mood Is easily digestible (no gas or bloating)

Blood Sugar Balance

Eat within 1st hour of waking Even if you exercise in the morning eat a

small amount

Skipping meals actually makes you GAIN weight

Symptoms of blood sugar imbalance Metabolic syndrome, insulin resistance,

diabetes and pre-diabetes, anxiety, bad mood, depression, cravings, uncontrollable appetite, headache, weight gain, difficulty losing weight, belly fat, etc.

Insulin = pro-inflammatoryInflammation = dis-ease

Starting on empty? With adequate sleep and good health you

should wake up feeling refreshed and rejuvenated (without that cup of coffee!)

Coffee may actually make blood sugar imbalance worse

If you wake up groggy and tired you may have adrenal fatigue One thing that must be addressed with

adrenal fatigue is diet, making a healthy

breakfast that much more important

Adrenal Fatigue

In brief, adrenal fatigue is the wearing out of the adrenal glands Effects cortisol, DHEA, melatonin and even

sex hormones Reduces stress tolerance Can take years to develop and years to

correct

2 common causes of adrenal fatigue Food intolerances Improper food choices and ratios

Adrenal Hormones

Food intolerances

Differences between allergies and intolerances/sensitivities 72 hour window for intolerance

Major source of inflammation, adrenal fatigue, digestive disturbance Correlated with many health issues Prevents absorption of nutrients

Testing options 150 different foods End point test for inflammatory mediators Elimination diet

Customizing Your Diet is Essential

We all have unique dietary requirements that must be met to fulfill our energy demands Best way to find this out is through a testing

process called Metabolic Typing

We need to customize food choices as well as food ratios Some people must have flesh

protein with breakfast while others

do well with eggs or fruit Once your food choices are dialed

in, then you tailor ratios of protein,

fat & carb till it is perfect for you

What is the Paleo Diet? Eating how our hunter-gatherer

ancestors ate during the Paleolithic-era, 99.6% of our evolutionary history 2.6 million years ago till about 10,000

yrs ago (beginning of agricultural revolution)

Our genome is perfectly adapted to eat: Meats Vegetables Fruits Seafood Nuts and seeds Fats (ghee, coconut oil, palm oil, lard)

Eliminates anti-nutrients: No grains, dairy, sugar, alcohol,

vegetable oils, soy, or legumes

Paleo Diet Pros & Cons

Pros Cuts out the processed junk Emphasis on blood sugar balance Emphasis on nutrient-dense foods

Cons Not individualized Increasing animal proteins could increase toxic

burden IF meats are not high quality (same for dirty dozen produce)

Takes time and energy to maintain

Paleo Low Carb Granola Ingredients

1/2 cup organic almonds 1/2 cup organic walnuts 1 tbsp organic coconut oil   1 tsp vanilla Sweeten with stevia, erythritol, chicory root or Luo

Han Guo Cinnamon to taste 1/2 cup organic cottage cheese  Options: Add pumpkin seeds, flax seeds, chia seeds,

peanuts,  and/or dried fruit to the mixture. Season with ginger, cardamom, or nutmeg. Eat with coconut milk. Top with fresh berries for extra antioxidants. 

How to: Sprout nuts in bowls in the fridge over night. Pour nuts in a bowl and cover with purified water until there is 1 inch of water above the top. Pour off all excess water.  Pre-heat oven to 200° (unless you prefer to keep it raw). Melt coconut oil on low heat over the stove and pour over sprouted nut mixture. Add maple syrup, vanilla, and spices and mix well. Spread thin over a cookie sheet and cook in oven on 200° for 30 minutes. Stir half-way through. Store cooked granola for up to a week in the fridge. This granola is also delicious raw. 

Salmon Avocado Nori Wraps

Ingredients: 1 Can Wild Pacific red salmon (packed in

water) 1 Avocado 1 Package small Nori wraps or several large

Nori sheets Juice of 1/4 lemon - (about 1 tsp) Sea salt, garlic powder, and parsley to

taste 

How To: Empty the entire can of salmon into your bowl, including the liquid, skin, and small bones. Add the entire avocado. Add about 1 tsp lemon juice and seasoning. Smush (yes, that is a technical term) it all together with a fork. Spoon it onto your nori paper and roll it up. Enjoy!

Superwoman Superfood Smoothie

Ingredients: 1/4-1/2 cup fresh or frozen blueberries 1 tbsp unsweetened cacao nibs or powder

(we like Navitas Naturals) 1 tbsp raw maca powder (also available from

Navitas) 1-2 T nut butter- almond, macadamia, or

pumpkin seed 1 cup coconut milk 2-4 pastured raw eggs OR Jrobb egg or whey

protein powder Optional - 1/2 a banana (not for carb sensitive

folks) or 1/2 an avocado

How To: Put all ingredients in a blender or in a large cup and blend with hand blender. We highly recommend the hand blender - it’s fast and easy to clean! Chill out for a few minutes and enjoy, don’t eat “on the go.” :)

Breakfast Soup

Ingredients: 4 free-range chicken thighs (bone in & skin

on) Splash of vinegar or lemon 1-2 tsp ea rosemary, oregano, sage, thyme, 1

bay leaf Sea salt and pepper to taste 2 stalks organic celery 2 large carrots 1 patty pan yellow squash 1 zucchini 1 bunch dino kale

How To: Fill crock pot or large pot halfway with water, add thighs, herbs & vinegar or lemon. Cook chicken thighs for up to 4 hours before adding veggies. Cook overnight if possible. Add greens at the end (only cook for 5 mins).

Egg Muffins

Ingredients: 8 large pastured eggs 2 cups spinach 6 slices pastured bacon Optional: Bell pepper,

mushrooms, onions

How To: Chop up bacon and cook on medium heat till done. Add in veggies and cook on low heat for 3-5 mins. Mix eggs up in a bowl and add bacon and veggies. Scoop/pour into lined muffin tray and cook on 325 for 20 mins or until eggs have puffed up.

Breakfast Sausage

Ingredients: 1 lb. ground meat ¼ tsp. each of cumin, basil,

oregano & thyme Dash of sea salt

How To: Mix ingredients in a medium bowl. Form into patties and cook in coconut oil or ghee on medium heat for 5-10 minutes. Serve on bed of greens.

Protein Pancakes

Our most popular breakfast!

Ingredients: 3 chicken eggs OR 2 duck

eggs 1 cup almond meal 3 T coconut oil (2 in the

batter, 1 in the pan) dash of sea salt Optional: cinnamon, vanilla,

stevia, or fruit

How To: Blend all ingredients in a large bowl, spoon onto a low/medium pan & cook until golden brown (about 2 mins per side).

Contact Info

Rebecca Rovay-Hazelton ChoosingHealthNow.com Free 15 minute consultation rebecca@choosinghealthnow.com

Dr. Holly German DrHollyGerman.com 831-477-1377 Free 15 minute consultation drhollygerman@gmail.com

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