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Paleo Broccoli Salad

01 May

Here is a super easy side dish, that happens to be amazingly good! You’ll need:

One head of brocolli cut into florets
2 T Whole Grain Mustard
3 T Balsamic Vinegar
3 Slices Thick Cut Bacon
1/4 cup slivered almonds
1/4 cup raisins
2-3 T Olive Oil
Salt and Pepper

Put your florets in a microwave safe bowl and cover with plastic wrap. Cook for 90 seconds or so, just to get the rough edge off the rawness. Next, slice your bacon into 3/4 inch pieces and put into a room temperature pan. Slowly cook the bacon over medium heat until the fat has rendered off and the pieces are crisp. Remove the pieces to a bowl, and keep the bacon drippings. In a large bowl combine the mustard, vinegar, salt, pepper and whisk till combined. Slowly Whisk in the bacon fat, followed by as much olive oil as needed to make a nice emulsion. In that same bowl toss in the brocolli, bacon, almonds and raisins. Stir to combine, and enjoy!

 
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Posted by on May 1, 2012 in Recipes, Side Dishes

 

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Invest in your health, not just your 401K!

30 Apr

I would assume that most of you out there are married, or been on a big date like prom or something, and you all had to get ready for the big night. In fact, almost every American has been in this situation. You want to impress someone, have a good time, or remember the day forever. So, what if you treated the big event the same way most Americans treat most everyday meals?

Well, you’d show up for the big night in a pretty shady outfit, made of material that barely passes the standard as wearable, put together in the cheapest fashion, designed to make the manufacturer the most profit! Sounds like a winner huh?

Think about it! Have you ever gone shopping for a computer and bought the most basic model, that happens to be three years old? Or looked frantically through the cell phone store for the most LOW tech device possible? How about a car…do you search the net for the most Unsafe cars built? Of course not! But, many purchase their food with three things in mind: cost, ease, and speed.

I certainly understand that cost is very important not just when it comes to food, but to all things. That being said, what I question is people being able to justify spending more on things that they simply want, and not being willing to spend more on what fuels their bodies. When I discuss the Paleo diet with patients, one of the most common things I hear is that it will cost them too much money. There is no question that eating Paleo, or healthier in any fashion is more expensive than unhealthy alternatives. But we are not talking about a big date hear! Will the unlimited text iPhone plan make you any healthier in the long run?

What I hope is that people can start living their lives for the long haul. It’s easy to get stuck in the now, and forget that your actions (or inactions) today may lead to major issues in the future. This is important on two levels.

On the personal level, I ask all my patients to look at their healthcare as an investment plan. If I want to retire on the beach one day, and I start working hard at it at age 60… we all would agree that I’m gonna be working a long time. If on the other hand I see my life and actions today as an investment in my future health, maybe I can reach my goals. If you are 30, what you do today will determine what kind of 40, 50, 70, or even 90 year old you will be. How will your health be, how many medicines will you be on, how often will you be hospitalized, will you be able to live at home, will you be able to walk, read, laugh? These are all questions best answered now, not when it is too late.

On a more national level, people’s dietary choices are costing our country the chance to have the best and most efficient health care system in the world. People call for health care for all, but what is the best way to achieve that? I’m certainly no politician, but I think it is easy to see where this equation is going to lead…

Increased dependence on cheap carbs
+ Increased incidence of High Blood Pressure, Diabetes, High Cholesterol
+ More doctor and hospital visits
+ Stagnant rates of heart attacks and strokes
+ Increasing risk of cancer
+ MORE EFFECTIVE MEDICINES WHICH ARE KEEPING ALL THESE UNHEALTHY PEOPLE ALIVE LONGER =
ONE BIG FAT WAD OF CASH!

(This is an abbreviated list, please feel free to add on as you see fit)

As long as the government continues to subsidize the staples of our diet that are killing people and leading to the unchecked increase of chronic disease, we will get nowhere. Unfortunately, we are all naïve if we think that the government is going to see the light anytime soon. Even at the same time our current First Lady is all over the news pushing for increased exercise for kids and better school lunches, the congress is passing, and her husband is signing a bill declaring pizza a vegetable in public schools! Don’t get me wrong, this is just one example. This is in no way a problem of the left, or of the right, this is a government problem top to bottom. We can’t upset the beef people, or the chicken people, or the orange juice people, or the dairy people, or the soybean people, or the corn people, or the…you get the idea. 25 or so mega-producers of America’s meat and produce win, and we all lose.

So what do we do about all this? I believe you have to start with yourself and your family, then spread the message to as many people as you can. If there are local markets where farmers and ranchers make their living, go there and buy what you can. It will be a little more expensive, but consider it an investment into your retirement fund. Funding to max out your 401K is great, as long as you can survive to spend your money!

Live everyday as a day to improve your health. It’s an investment well worth making!

-E

 
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Posted by on April 30, 2012 in General Paleo Discussion

 

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Real Patient Data – A 65 Y/O Diabetic Male

27 Apr

Over time I plan on sharing patient experiences from my practice of people to take me up on my challenge to try a Paleo lifestyle. As the number grows, I continue to be impressed with the early results.

I have taken care of this gentleman for around 3 years. When I first met him his diabetes was tolerable, but not good. The key measurement for a diabetic is what is called a Hemoglobin A1C. It is a way for us to know the patient’s 3 month blood sugar average, and the goal for a diabetic is <7. His was initially around 8.5, and we were able to lower it to 7.5 with medication changes. At that point we got stuck, and began discussing insulin shots. On a recent visit he asked if he had any hope to avoid insulin, and I took the time to detail the Paleo diet, and why I felt it would be beneficial to him. He eagerly accepted the challenge, and went on his way with an appointment to return in 30 days. Here’s what we got…

Traditional Diabetic Diet to Paleo Diet 30 Days

Weight 255 to 245
Blood Pressure 140/80 to 116/70
Hgb A1C 7.36 to 6.57
Total Cholesterol 186 to 141
LDL (Bad) Chlesterol 98 to 60

Remember, we are talking about 30 days here. In real numbers he dropped his average blood sugar from 164.5 to 141.8. Please don’t forget, this is in 30 days, so his prior 60 days not on Paleo are still in the equation. For a true A1C we would have to get 90 day data (which we will in a few months!) If a drug company developed a drug that could get a 0.8 drop in Hgb A1C, they would be sitting on a solid little chunk of gold. Let’s not also discount the significant improvement in weight, blood pressure, and cholesterol. Pretty amazing if I say so myself.

So, what does this mean? We will have to see the sustainability of it as we continue to follow him over time. Now, not everyone may respond as well, and some will respond less. As I continue to interact with my patients, I will continue to fill everyone in on the results. I hope this is an encouragement for some, it certainly is to me.

Ernie

DISCLAIMER: Although I am a physician, this information is not meant as medical advice for you or anyone you know. These are simply my experiences with patients and the Paleo diet. Please consult your personal physician before making any significant changes in your diet or medication regimen.

 
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Posted by on April 27, 2012 in General Paleo Discussion, Patient Experience

 

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So now that Congress has declared Pizza a vegetable, can we call it Paleo Friendly??

27 Apr

How Washington lost the war on childhood obesity:  Food industry hasn’t lost a single fight with DC despite mounting evidence that unhealthy food causes obesity

You simply can’t make this stuff up!  Read this article and be amazed at how counterproductive and political the government is when it comes to school foods.  Even if you can’t read the whole article, here are two quotes that should blow you away…

“In contrast, the Center for Science in the Public Interest, widely regarded as the lead lobbying force for healthier food, spent about $70,000 lobbying last year — roughly what those opposing the stricter guidelines spent every 13 hours, the Reuters analysis showed.”

“The political battles over what children eat and drink are crucial to the nation’s health, experts say, because the tripling in childhood obesity in the last three decades foretells diabetes, heart disease and other illness in decades to come. America is one of the fattest nations on earth, and the Institute of Medicine, in a 2006 report requested by Congress, said junk food marketing contributes to an epidemic of childhood obesity that continues to rise”

Oh, why not one more…

“We haven’t reversed the epidemic,” Dr. William H. Dietz, director of the division of nutrition, physical activity and obesity at the CDC, said in an interview. “This may be the first generation of children that has a lower life span than their parents.”

Where is all this getting us as a nation?  Please pass this kind of information on to as many as you can.  The short-sightedness of a congress that can be lobbyed to the point of declaring pizza a vegetable is mind blowing to say the least (Really it’s not, it’s politics after all).  Soon I suspect Ice Cream will be declared an excellent source of calcium!

I can’t say I’m surprised, but it emphasizes again why we all have to push for the RIGHT change…

 
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Posted by on April 27, 2012 in Uncategorized

 

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Paleo Food Photo Dump 2

26 Apr

One of our houses quick and easy side dishes is cinnamon apples.  Ok, I know I got this recipe from somewhere, but I don’t remember at the moment where!  It’s just not mine!  How can you go wrong with ghee, pecans, apples, and cinnamon?  They went well one night with a quick broiled steak and sauteed spinach.

Dinner does not have to be complicated.  This was simply a chicken breast sauteed with onions, garlic, and some Ms. Dash Southwest, add a yummy Broccoli salad (recipe to come) and we were set!

I love breakfast too, so gotta represent!  When I was a kid and we would visit my grandparents in Puerto Rico every morning she would make me this!  Mini bananas caramelized in butter (I use ghee) and eggs.  I snazzed it up a bit by throwing some scallions into the eggs, but all the same.  Isn’t it amazing how tastes and smells can take you back in time.  Just the taste of these take me back to the house overlooking the ocean.  Great memories…

Lastly two more complete meals.  My first Sous Vide steak with quick riced cauliflower and sauteed mushrooms from last night.  And tonights meal…moment of silence please… crispy sous vide chicken thighs courtesy of Nom Nom Paleo.  Honestly, these thighs were the most amazing, most chickeny tasting creation ever.  It’s like chicken thigh meets Chicken Cracklin!  Threw in some Bacon Green Beans and mashed carrots and called it a meal!

 
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Posted by on April 26, 2012 in Pictures

 

Paleo Food Photo Dump!

26 Apr

Although I have not posted much of my cooking lately, by no means does that mean that we’ve been doing take out for the last month!  Trying to put things together I just photographed some of my cooking and wanted to bring everyone up to date.  No step by steps, no ingredients, just food porn you may say!

We’ll start with the two recipes I highlighted in my book review of Well Fed by @melicious11.  The first was the Rogan Josh.  It’s really easy to make, and you just got to trust that ALL that spice goes in there!  I was a little surprised that my wife actually picked this one out and asked me to make it.  She’s not always into ethnic flavors, but this one hit the spot.  I made some quick mashed cauliflower flavored with fresh thyme, grated garlic, and a little coconut milk to serve with.

I also made the Chinese BBQ Pork.  I used country style boneless pork ribs, and I was out of apple sauce, so I just threw in one fresh apple that I peeled and cored.  Yum!

 
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Posted by on April 26, 2012 in Pictures

 

Re-Grand Opening!

26 Apr

Well, I’m back after a little hiatus!  I’ve spent the last month working on several things and I thought we’d start with some updates.

First, I’ve been developing a diet based challenge to offer to my patients based on the Whole 30 Program.  I’m excited to report that quite a few have taken me up on the challenge, and I will certainly share the results with everyone soon.  Although I love what Paleo has done for me and my family, I can’t help but wonder how much of an impact it can have on my patients.  I live in a world of high blood pressure, diabetes, high cholesterol, obesity, heart attacks, and strokes.  Sounds like a blast doesn’t it! 

Next, many people have asked how I can continue to practice traditional “Western” medicine while at the same time supporting the benefits of the Paleo Lifestyle?  Easy, you can’t argue with science!  The clinical data behind the use of many drugs these days is strong to say the least.  Paleo has to be seen more as a preventative strategy into the future of patients and can’t be used always to eliminate or cure chronic disease.  Sometimes the cat has simply already been let out of the bag.  So, if a person has a heart attack and has a drug-eluding stent placed in a coronary artery to re-establish flow, they are going to be on the blood thinner Plavix for life.  It’s simple; good, well designed clinical trials prove the drug saves lives.  I’ll get into more details of the ying and yang of traditional modern day medicine and paleo based medicine.  Needless to say, I think a physician can be effective in both arenas.  In fact, not only can he be, but he simply needs to be.

The other issue is that the human body does in fact deteriorate over time.  High blood pressure for example is not JUST a product of diet.  Without question, many cases of hypertension are caused or exacerbated by diet, particularly excessive salt intake.  Despite that, hypertension is still a disease, and many people get it regardless of what they eat.  Ignoring high blood pressure because you feel medicine is “unhealthy” is a plain bad idea.  Many people like to concentrate on the negative of medicine.  Regardless of what you want to believe, if your blood pressure is high, no matter the cause, ignoring it will lead to changes in your health that are unacceptable to me as a physician.  They should be unacceptable to you as well. 

So where does Paleo fit into my clinical practice?

1)      There are some people that simply will not listen to anything you say about their diet.  They will simply die without bread and sweat tea.  What do I do?  I keep plugging away at them to realize what they are doing to themselves.  In addition, I do all I can with tools I have to keep them as healthy as I can!  One day they may grow tired of my preaching and actually listen.  Some would say that if I am a true believer in Paleo I would not use modern medicine.  I became a physician to help people, and it is not my place to judge others based on their choices…good or bad. 

2)      Some people have severe chronic diseases and they are willing to try anything to get themselves healthier.  They will never get off medicine, and the goal becomes to limit the damage into the future.  I try to get them to adapt a Paleo lifestyle and help them get enough water out of their life raft to keep them afloat.

3)      The most exciting are the patients who have significant chronic diseases such as diabetes, high blood pressure, and high cholesterol, but they have not yet done significant damage to their bodies to make them a long-term lost cause.  By adapting a Paleo lifestyle they can dramatically change the course of these diseases, and add to their lifespan and quality of life.

4)      The last segment are the rare few young people who visit me BEFORE something bad happens to them!  If I can convince these patients to value what they do to their bodies through chronic dietary indiscretions, my life as their physician will be much easier 20 years from now!

Lastly for now, I’ve been working in my kitchen diligently to continue to develop accessible and exciting recipes for the everyday home Paleo cook.  I love to cook, I cook everyday.  There is nothing that makes me happier than knowing I am putting the best quality food on the table for my wife and kids. 

One limitation is my location…Central Louisiana.  Sourcing quality meat in particular has been difficult.  I’m excited to get my first beef from Butterfield Farms coming up next month.  This type of quality pastured beef was inaccessible in the area until the Butterfield’s decided they cared about the meat our community puts on the table.  In addition, Inglewood Farms is in it’s first crop of organic produce and they are selling it every Saturday at the Alexandria Museum of Art starting at9AM. 

Since I like more than beef, I’m currently working on sourcing pork and chicken, and have a few good leads on places not too far away.  Next week I’m going to meet with a farm south of us that raises chickens.  Will let everyone know!

Thanks to the evil one at Nom Nom Paleo I have just received delivery of my new Sous Vide Supreme and so far it has been money VERY well spent!  I’m new at this thing, but give me a few months and I’ll be ready to unveil my creations to the world. 

I have lots of plans for the blog going forward.  I truly believe I have a unique voice in the Paleo community as I deal with chronic disease on a daily basis, and have to constantly get my patients to try and rely less on quick fixes and more on basic dietary change.  By no means is my voice better than anyone else’s, it is simply different.  I hope you all will check in frequently, and I will try to put all I have to bring about real change in both my patients and anyone else that will listen.

Ernie Garcia

PaleolithicMD

 
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Posted by on April 26, 2012 in General Paleo Discussion

 

HELLO ALL!!!

25 Apr

Ok, so yes, I’ve been totally slacking with the blog recently.  Not because I don’t want to, simply because I’ve been trying to make lots of changes behind the scenes, and ok, I’ve been busy!

For starters I’ve changed the blog name to PaleolithicMD.  It’s also now located at www.paleolithicmd.com.   I’m working on getting a little more serious about this stuff as my consistency and belief grow in the Paleo lifestyle.  To that end I have many projects to come, but that will have to wait.  I will plan on starting up regular posts in a week or so once I get a few more things changed.

Please hang in there with me, should be fun!

Ernie

 
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Posted by on April 25, 2012 in Uncategorized

 

Update 3/8/12

08 Mar

Hey everyone, been busy lately and haven’t actually done much cooking.  But, I have managed to create a few goodies.

First, I decided to experiment with Eggplant Parmesan.  I wanted to keep it rather light, so I started with the meat sauce.  I took one carrot, on onion, and two garlic cloves and I chopped them up in the food processor.  I personally like the veggies chunkier…but this is the easiest way to covertly put them in the sauce so the kids won’t notice!  Throw the Veggies into a heavy pot with a little olive oil and cook until soft.

Next add a pound of ground beef and a pound of ground veal and cook until no longer pink

Drain off the excess fat and add your favorite Paleo friendly tomato sauce.  I make my own, but you can get them at the store pretty easily…just read the label!  I also toss in a good handful of fresh basil leaves.  Mix it up, and simmer on low covered for as long as you want.  I like to let mine simmer for at least 4 hours to get it very smooth.  You can go for as little as 20 minutes though in a pinch!

Next I fairly thinly sliced up an egglant and salted each piece and placed them on paper towels. I let them sit for around 30 minutes to get a little moisture out of them

Next I cleaned some whole Okra and followed the recipe in Paleo Comfort Foods for Oven Roasted Okra.  It is so easy, and was really good.

I heated up a good bit of olive oil in a skillet and fried up the eggplant slices until golden on both sides.  No breading, just high heat!  I layered eggplant and meat on the plate, and added some finished okra on the side.  This was a definite hit with Kourt!

Another night I decided to try some fish at the house.  We don’t get much fresh fish here in Central Louisiana, so I decided to try some cod from Sam’s Club that is frozen at sea.  It was actually quite good, and I’ll be using it again.  Then I attempted to make fish tacos, without the tacos!  This recipe is also from Paleo Comfort Foods, and I suggest ya’ll check it out!  I was quite tasty indeed.  Served a little slaw on the side with red cabbage and mango dressed with a semi-sweet vinegarette!  Hope you guys enjoy, and I hope to get back to cooking a little more soon!

 
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Posted by on March 8, 2012 in Uncategorized

 

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Updates

05 Mar

Hey everyone! Just wanted you guys to checkout the updates in the Book Review and a General Paleo sections! Have cooked up some new stuff, will post it soon…

Ernie

 
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Posted by on March 5, 2012 in Book Reviews, General Paleo Discussion

 
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