Beyond the Bite

Get Beyond the Tick Bite and Eat Right For Your Life.

Paleo Cinnamon Ghee Baked Cod (Featuring Tin Star Foods)

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You know that silly question that goes something like, “if you were stranded on a island and could only have one food what would it be?” I never really knew how to answer this question, and usually was too indecisive to come up with one in the time-span that whomever was asking the question would wait.  Yet as I continue to learn more and more about the human body through Chronic Lyme Disease, while also starting the PK Protocol, my answer to that seemingly insignificant question undoubtedly became one word, “fat.”  Of course, some people (i.e. more than half of America) have fallen into the pit of lies that is “body fat = dietary fat intake,” and that you really only need to eat it when you are underweight.  Yet this is so far from true, as real (not man-made), nutrient-dense fat sources are truly the best things we as humans can give our body.  Without it, we cannot function, and though not everyone may be as sick as myself, I personally have found a HUGE dependence on getting as much fat into my day as possible (see my PK Protocol Diet post).  Ultimately, it is this acceptance of eating fat, while also making it a big part of my life, that has brought me to today’s recipe.   Before I go any further, I would just like to point out for those that are following the Autoimmune-Protocol, grass-fed ghee is in the first stage of food introductions, and therefore while it is not entirely “AIP-Friendly,” it certainly an amazing addition to your diet once beginning to heal.

Served over a bed of roasted spaghetti squash, that has been tossed in warm ghee, bone broth, with a bit of salt, then topped with a few chopped scallions, this cinnamon ghee baked cod will have your mouth savoring every last bite.  I was once told that ghee was “tasteless,” and therefore decided it probably wasn’t worth even trying to introduce into my diet, due to the reaction my body has to all dairy derived products.  Yet, over time, I slowly was able to eat small amounts of raw, sheep dairy in the form of butter.  This gave me hope that I’d be able to tolerate ghee, and after seeing Tin Star Foods brand pop up all over my social media channels, I thought I’d give it a try.  My PK Protocol doctor, who has me on a ketogenic diet to help restore my body at a cellular level, also kept encouraging me to try ghee, and therefore became fully convinced I must get some.  What makes ghee different than regular butter is that the milk solids have been removed from the cream, which makes it quite suitable for those that react to lactose and casein proteins.  Tin Star Foods gets their 100% grass-fed cream from Ireland, where it is treated with 0 growth-hormones, antibiotics, or GMOs.  Bottom line? It is to die for, and the description that it holds as “liquid gold” is no overstatement! So far, I think my body is welcoming the cultured ghee pretty well, and therefore, I have had quite some fun playing around with it in both sweet and savory recipes.  That being said,  I am not ashamed to admit that my absolute favorite way to eat it is simply straight out of the jar, with a spoon, sprinkled with a bit of sea salt.  If I would have to describe it outside of being liquid gold, I’d say it tastes like caramel, with sweet undertones that are more delicate than normal butter.  Outside from the magnificent taste, I love that the folks at Tin Star Foods address fat phobia, by stating that their products are full of tonalin CLA (Conjugated Linoleic Aicd – “a fatty acid that packs a punch, crucial in maintaining a healthy metabolism and weight.”), vitamin D, and other essential nutrients necessary for us humans.  Final thoughts? Go buy some ghee, and then come back and try this recipe, as it is seriously one of the easiest, most delicious ways to eat fish that will win over both your heart and tastebuds.  As a note, if you are looking to serve it to more than one person, just double, triple, quadruple (and so on and so forth…) the ingredients for the amount of people you are serving.  Then again, if you are anything like me, sharing your precious ghee might be hard, though I still highly encourage it.

Cinnamon Ghee Baked Cod

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(Serves 1)
Ingredients

  • 5 oz wild cod fillet
  • 1 tbsp Tin Star Food Ghee
  • 1/4 tsp sea salt
  • 1/4 tsp ground cinnamon
  • Roasted spaghetti squash (for serving)

Process

  • Preheated your oven to 400 degrees.
  • Place your cod a well-seasoned baking pan, and sprinkle with sea salt and cinnamon.
  • Dollop 1 tbsp of ghee on top of the cod and place it in the preheated oven to bake for 10 minutes until opaque.
  • Serve fish over a bed of roasted spaghetti squash that has been tossed with more ghee and enjoy!

Recipe Notes 

How long you cook your cod will depend on the thickness, mine was under an inch thick.
This recipe is for one person, so simply adjust the amount of ingredients according to the amount of people you are serving.

 

 

 

Philippians 1:29 “For to you it has been granted on behalf of Christ, not only to believe in Him, but also to suffer for His sake…”

Spreading the Primal Word: The First Ever Paleo Mayo

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Is Mayo Healthy?
From a nutritional standpoint, yes, the concept of real mayonnaise is healthy.  Fat, eggs, vinegar, and sea salt, what could better? Despite all of the debate over whether fats are healthy for us, they ultimately are our bodies fuel down to the very cellular makeup.  Without fat, our bodies would not be able to survive, making the concept of a low-fat diet not only very detrimental to an individual, but also seemingly impossible to succeed in.  Why?  Because our bodies absolutely need, and thus crave, good ol’fat.  
 
A Modern Day Calamity 
 
The problem that has risen in the past few decades, is the industrialization of our food.  Instead of fat coming from unprocessed, raw, whole sources, fat (especially in polyunsaturated varieties) is heavily treated, thus causing them to oxidize and become harmful to our bodies.  Just a few of these vegetable and seed derived fats, include soybean, canola, corn, peanut, cotton, sunflower, safflower, and grapeseed seed oil.  To summarize my previous “Fat Phobia” series,  whether or not a fat is healthy ultimately comes down to its chemical makeup.  PUFAs (Polyunsaturated fatty acids) are fragile in nature, while the stability raises in monounsaturated varieties, and saturated fats are completely stable, making them the best for high heat cooking.  However, preserving the makeup of these fats does not just apply to cooking, but also to how they are handled, processed, and put into what we call “mayonnaise.”  Because of the natural form of PUFAs, they should never be heated, yet this does not stop the food industry from using them, as they are undoubtedly the cheapest oils to use.  Therefore, whether or not mayonnaise is healthy, is truly an inapplicable question due to fact that it is commonly (if not always) made from oxidized, damaged, and thus dangerous oil.  It does not matter where you buy it, whether at Kroger or Whole Foods, if you flip over a bottle of “organic, “real,” “all natural,” and (or) “non-GMO” mayo, the ingredients are anything but beneficial to the body.  The term “organic” may be important in some aspects of eating, but it certainly does not change the fragile structure of vegetable and seed oils. Now, is eating a few tablespoons of deranged oil in your weekly tuna salad going to kill you? Not exactly.  However, large quantities of these oils, as is the case for the SAD (Standard American Diet), are certainly harmful to the body, and have been proven in various scientific studies, as well trips to the mall’s food court.  Because of this, many Primal/Paleo enthusiasts struggle with taking mayonnaise out of their diet.  It shouldn’t be deemed “unhealthy,” as the primary ingredients are certainly foods are ancestors have been eating for hundreds of years.  That being said, the quest for a Paleo-aligned mayo seems to always end in failure, typically leading people to simply ignore the fact that all mayo is made with oxidized oils, give it up all together, or try and make their own at home.  However, the last two options are anything but easy, especially in today’s fast paced world.  
 
 
 
 
A Primal Solution 
 
Because of the hassle and frustration that surrounds mayonnaise, the folks from the Primal Blueprint have set out on a “quest for healthy Primal mayonnaise.”  Am I excited? Beyond!  Even though I cannot tolerate eggs at this point in my illness, they are certainly foods I will be re-introducing later down the road.  Therefore, with a love for slathering mayonnaise on everything (a trait passed on from my mother), I am sure Mark Sisson’s mayo will definitely be in my future.  Of course, even if I am not eating eggs when it is released, I cannot wait to get my hands on a bottle of this Primal mayonnaise to share with my family!  So, what makes their version so much better than the leading supermarket brand? First, it is made with avocado oil, a monounsaturated fat that is more stable in nature, and thus less prone to damage while being produced.  This oil is also chock full of health benefits, including reduction of overall inflammation in the body, coronary heart disease, diabetes, metabolic syndrome, as well as liver protection, boosted absorption of nutrients, and other healthy effects that vegetable and seed oils lack completely.  Without getting into specifics, Mark’s Primal mayo is something you can feel GOOD about eating and can unashamedly mix into your tuna salad or slather over a juicy burger.  Despite the oil not being certified organic, there is no pesticide residue or other harmful toxins present in the product.  This is just one reason why it is important to realize that eating “organic” is not the end-all be-all, and should be investigated and questioned just as much as any other label.  All in all, this makes the mayonnaise rather cheap, unlike the hefty price tag that it would have if it were “certified organic,” despite the fact that there is no difference between the two.  Of course, I feel like a tease writing this post before the mayonnaise is launched.  However, I really just wanted to spread the word that there is hope, as well as the fact that a Paleo compliant, healthy, delicious, AND affordable mayonnaise IS COMING!  For now, you can enter the Mark’s Daily Apple giveaway, to win a jar of this avocado-based mayonnaise.  To learn more about fat, see my previous “Fat Phobia” series, as well as the “Definitive Guide to Fats” on Mark’s Daily Apple. 
 
 
 
 
 
 

Romans 12:2 “Do not conform any longer to the patters of this world, but be transformed by the renewing of your mind.  Then you will be bale to test and approve what God’s will is – His good, pleasing, and perfect will.” 

Paleo Debunking: Breaking the Cholesterol Myth

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An average cholesterol blood test is the last thing that you want to rely on when determining your risk for heart disease, stroke, or blood clots.  Unlike popular belief, the term “cholesterol” does not simply stand for one particle that floats around in your blood, clogging up arteries as it goes. Instead, “cholesterol” really implies a variety of different lipoproteins that all have their own specific functions and importance. The three major players the blood are VLDLs (very low density lipoproteins), LDLs (low density lipoproteins), and HDLs (high density lipoproteins). These lipoproteins also contain different amounts cholesterol, triglycerides, and minor fats, all of which determine whether it is a harmful or beneficial particle to the body.  It is also important to note that when dietary intake of cholesterol is intentionally lowered (as is the case for most trying to avoid cardiovascular disease), the body naturally makes more in attempt to compensate for the loss. 


Quality Over Quantity 

HDL, usually termed the “good cholesterol,” take up approximately 30% of the total amount in a healthy individual, and has a job of cleaning the bloodstream of any oxidized cholesterol by taking it back to the liver for recycling or excretion.  VLDLs, which are made up of 80% triglycerides, produce in the liver and have the job of bring triglyceride and cholesterol to target fat and muscle cells throughout the body.  Once this transportation process is completed, VLDLs either become big, “fluffy” LDLs or small, dense LDLs. Big, “fluffy” LDL are for the most part harmless, as they are formed when triglyceride and insulin levels are low (a good sign that overall inflammation is low).  Conversely, when these big LDLs are present alongside of systemic inflammation from poor diet and lifestyle, they can become factors in the cause of heart disease.  Small, dense LDL on the other hand, are created when the opposite blood counts occur (high triglycerides and insulin), and cause an inflammatory immune response in arteries due to resisting oxidative stress created by the constant oxygen exposure.  Because of the differing sizes of these two LDL types, the average blood test accounting for the total value of cholesterol, shows to be useless. The real issue of the matter is not how big you overall LDL numbers are, but rather which types of molecules make up the amount (small and dense or big and fluffy). 


Process of Prevention 

Risks for heart disease occur when small, dense LDL (full of triglycerides via excess insulin production) are able to cram themselves into the sensitive ECL (endothelial cell layer) of an artery that has been previously damaged from inflammation in the body.  Though small, ECL cells are incredibly important in the body, due to the ability of detecting the tiniest chemical changes in the blood from poor external factors.  When they sense there is something wrong happening, an urgent response of the “inflammation alarm” is released. In healthy individuals, this pro-inflammatory response is very productive and helpful, as it is able to defend and aid in the healing of any arising problems.  However, in a compromised system (which is the case for those with high insulin and triglycerides), this response ends up worsening the issue through the release of macrophages– white blood cells that swallow cellular debris, which in this case is the small, dense LDL lodged in the ECL.  In effort to try and “eat up” the large amount of oxidized LDL molecules now stuck in the artery wall, the macrophages transform themselves into foam cells, which then produce a chemical (myeloperoxidase) that only further oxidizes the LDL debris. After all that, foam cells release yet another chemical (cytokines) that attracts more macrophages, making an inevitable and destructive cycle in the artery. When this inflammatory sequence happens, clots form from the accumulation of plaque, which then makes the chance of a rupture highly probable.  However, where a rupture occurs does not necessarily determine where it will stay, as they commonly detach from their origin and place themselves anywhere in the bodies circulatory system that they please. Two common examples of this are strokes, where an artery to the brain gets blocked, and a heart attack, where obstruction occurs in the coronary artery.  

Bad Cop Good Cop 

To say that this process of inflammation and pro-inflammatory responses (via the accumulation of small, compact LDL in an already weakened ECL) was due to cholesterol in animal meat and saturated fat, is very vague and deceiving.  Yes, cholesterol is present in the process leading up to a heart attack, however, it is not the one to blame.  In hopes to simplify the reasoning behind heart disease, experts have altered the way we view the helpful and essential assignment put on cholesterol in the body.  Accusing a helpless particle simply trying to balance inflammation in the body is quite ignorant, as it is clear that the real culprits are unhealthy external factors (excessive carb, sugar, processed food and oil intake, lack of exercise, and (or) too much chronic exercise.), all of which are NOT from actual cholesterol containing foods and saturated fat.  

The varying situations that truly act as precursors to heart disease, along with other major health problems like cancer include; Hyperinsulinemia (elevated insulin due to excess carb intake), high triglycerides (stored, useless form of fat caused by excess glucose), chronically elevated cortisol (stress hormone that promotes inflammation due to poor diet, chronic exercise, bad sleep, etc…), and not enough HDL (inefficient cleaning of damaged cells in the blood via poor diet, exercise, or statins). Putting these catalysts together, one can see that the main, reoccurring theme always seems to stem from the unhealthy and stressful diet and lifestyle that comes from living in an industrialization nation.  Not only do excess carbs produce overwhelming amounts of insulin in the body, but polyunsaturated, trans, and partially hydrogenated fats (see previous post), coupled with the lack, or wrong type of exercise, antioxidants, and saturated fat in one’s life, all come together to create an uncontrollable recipe for disaster.  Whether these health complications show themselves in the present moment of one’s life or not, the seemingly insignificant dangers will always, eventually, end up rearing their ugly heads.   

Instead of focusing on the overall blood count of your cholesterol, there are quite a few alternative routes that can serve as true indicators for any existing health problem that are much more reliable.  According to Dr. Cat Shanahan, one of the most important blood metric assessments for heart disease is the triglycerides to HDL count, which is ideally a ratio of 1:1, due to the dangers caused by excess triglycerides, or insufficient HDL. Others include blood pressure (ideally diastolic/systolic of 120/80 or lower), vitamin D (healthy: 50-70 ng/mL, treating disease: 70-100 ng/mL), fasting blood insulin, HbA1C (estimated average glucose test over an extended period), triglycerides (dangerous: +150 mg/dL, optimal: 100 mg/dL), and hs-CRP (“high sensitivity C-reactive protein” normal: 1 mg/L, pregnancy or systemic inflammation: 10-40+ mg/L).  Elevated markers that also indicate high risk of heart disease, cardiac mortality, damaged tissue, systemic inflammation, and overall health are Interleukin-6 (secretion of “T” white blood cells and macrophages), homocysteine (amino acid), CPK enzyme (creatine phosphokinase in the brain, heart, lungs, and skeletal muscles), LpA2 enzyme (promotes lipoprotein oxidation), ApoB protein (readings in context to “normal” ranges), LDL particle size & advanced lipid profile testing, and coronary calcium testing (via CT scan).  You can also request a separate reading for LDL particle size on your standard cholesterol test. 


What About Statins? 

The problem with statins is that they lower the overall count of your cholesterol (both LDL and HDL).  As discussed previously, not enough of the “good” HDL can lead to plaque build up, even in the presence of of a relatively low amount of small, compact LDL levels. Because this pro-inflammatory suppression of the liver’s cholesterol production stifles overall lipoprotein blood values, simultaneously ever cell membrane is depleting of their energy-producing coenzyme “Q-10,” which then causes fatigue, muscle pain and dysfunction, as well as inability to fight inflammation and free radical damage.  All negative side effects aside, statins have never even been proven to address excessive triglycerides or small, dense LDL levels, both of which are the real risks behind heart disease.  That being said, there have been a few random cholesterol lowering benefits that did occur for some people in high-risk populations, through incidental blood thinning, plaque-stabilization, and anti-inflammatory effects.  However, through various studies, it has been shown that after four years, prescribed multiple cardiac medications have risen their patients risk of mortality by 40%.  All in all, statins do not save people’s lives, nor do their subsidiary side effects (good or bad) make them a smart choice regarding overall health.  



Your Choice Only

Overall, the true causes for heart disease can be summed down to three things; oxidation, inflammation, and coagulation (thickening of the arterial wall).  No study, including the extensive  Framingham Heart Study, have ever shown a link between dietary fat, cholesterol intake, and heart disease.  Instead, poor external practices such as smoking and alcohol consumption, lack of exercise, carb-dependency, PUFA intake, and excess sugar, (all of which ultimately contribute to skyrocketing inflammation in the body) deceivingly turn the true “good guy” (aka cholesterol & saturated fat) into an inflamed internal mess.  Instead of depending on a vague and misleading number off an average cholesterol test, take into account the whole picture of your past and present lifestyle.  Consider the fact that common vehicles for butter and meat all happen to be be high insulin and inflammatory products, while those naturally full of saturated fats really are the real definition behind super food. 










John 16:33 “These things I have spoken to you, that in Me you may have peace. In the world you will have tribulation; but be of good cheer, I have overcome the world.”