Fall Paleo Recipe Contest! Savory Sauerkraut and Apple Slow Roasted Ribs

savorypork2

 

Do you like tangy sauerkraut, garlic, apples, and fall apart tender savory pork? This dish is everything fall. It is easy to make and sure to please! You can make it right in the crock pot. You can start it early, and have it ready for dinner on a cool fall night. I am planning to make it for my son’s Halloween birthday party!

 

I submitted this recipe for Paleo On The Go’s

Fall Recipe Contest

 

 

savorypork3

 

 

Get the full recipe and please vote for me

HERE! 

 

With your vote, you also get a change to win a Paleo On The Go sample pack!

If I win, Paleo On the Go will be featuring this dish on their menu!

 

 

 

 

 

 

Despite What Your Doctor Says, Your Thyroid Might Not Be Functioning Normally

Throat pain

 

You have been experiencing thyroid symptoms, yet your Doctor told you your TSH was within a normal range.

Now what?

Now it’s time to find a Doctor who will request a FULL thyroid panel, including thyroid antibodies. This will give you and your care provider a more complete picture as to what is going on. 

Although Western medical Doctors including endocrinologists might not be educated on this (they are trained to prescribe medication rather than addressing and healing the root cause). They typically test your TSH level and it if falls within one particular range (usually 4.0 or under), they will tell you your thyroid is functioning in a normal range. However, you might still be struggling, and your thyroid might not be functioning optimally. People with TSH’s of higher than 1.5 can show symptoms of thyroid dysfunction.

What are some of the symptoms of thyroid dysfunction?

*Fatigue

*Weight gain or inability to lose weight

*Cold hands and feet (poor circulation)

*Depression

*Constipation

*Digestive problems

*Itchy dry skin

*Thinning in the outer third of the eyebrows

*Hair falls out easily

*Heart palpitations

*Inward trembling

*Insomnia

*Night sweats

*Difficulty gaining weight

There are more thorough tests besides TSH alone that can give real answers. There are lifestyle and dietary changes that you can make to help support the health of your thyroid. It is important to find a care provider who understands the affect your diet and lifestyle have on the the health of your thyroid, and are willing to work with you to make these necessary changes.

This first piece is just to describe the full-panel and what it means. In subsequent pieces, I will address some lifestyle and nutritional changes you can make to help support your thyroid. There are many factors that come into play, such as diet, health of your gut, exposure to toxins, hormones, and stress levels. There are natural ways to support thyroid function and stop further destruction of this delicate endocrine organ. It is important to work with a practitioner who understands the complexity and balancing act, and works with you and your bio-individual needs.

 

What is a full-thyroid panel?

Scientist Placing Test Tube In TraySource: Why Do I Still Have Thyroid Symptoms When My Lab Tests are Normal, Daris Kharrazian, 2010

TSH:

TSH is thyroid stimulating hormone or thyrotropin. It is a hormone secreted by the pituitary gland. Testing TSH levels is the standard that most endocrinologists use in determining thyroid function. However, your TSH could be considered “normal” by your Doctor, and you get told your thyroid is fine. However, you’re still experiencing thyroid symptoms, right? TSH alone does not give all the answers. This test fails to account for a host of other factors. Mine was in the “normal” range according the endocrinologist. However, it was actually in a higher range than I would have liked to see (the standard for what is considered normal at 4.0 or lower is questionable). Many people with a TSH in the higher end of that range are feeling pretty lousy, yet still told their thyroid is normal. I also had thyroid antibodies that the first Doctor did not test me for (more on antibodies below).

 

Total Thyroxine (TT4):

Measures both bound and unbound T4 levels. Thyroid hormones travel through the bloodstream bound to proteins fore they are released to enter the cells and thus becoming unbound.

 

Free Thyroxine Index (FTI):

Total T4 and T3 Uptake considered together, measures activity of free or unbound T4. Free Thyroxine Index should be within a normal range if thyroid is functioning properly.

 

Free T4 (FT4)

Measures the amount of free or active T4 in the blood. Factors that impact TT4 will NOT impact FT4. FT4 is high with hyperthyroidism and low with hypothyroidism.

 

Free T3 (FT3)

Measures free T3 hormone and is the best indicator for measuring active thyroid hormones available to receptor sites. This test is rarely requested in conventional western medicine, and gives a great deal of info as to what is going on.

 

Reverse T3 (RT3)

Measures the amount of reverse T3 produced. This test helps with determining if high cortisol/stress/adrenals are playing a role in affecting thyroid function. Increased production of T3 is due to inability to clear reverse T3 and from high cortisol.

 

Thyroid Binding Globulin (TBG)

Measures the amount of proteins in the blood that carry thyroid hormones to the cells. Elevated Testosterone and Estrogen can cause a change in the TBG, thus producing hypothyroid symptoms.

 

Thyroid Antibodies:

I made this one the biggest. One thing I will never understand is WHY Doctors fail to check antibodies for the thyroid. Most people with thyroid issues have undiagnosed Hashimotos (Autoimmune Thyroid). If the TSH level is high (by western medical standards), the individual may be put on a synthetic thyroid hormone replacement (usually T4 only). If it’s not high, the person may struggle with symptoms such as fatigue, weight gain, hormone issues, and mental health issues for years and never get a diagnosis. Meanwhile, their thyroid is being attacked by their own body. Thyroid antibodies means that the bodies own immune system is attacking the thyroid. This is true for both hyper and hypo autoimmune thyroid. This is an autoimmune condition, meaning the individual needs to make huge lifestyle/dietary changes in order to stop the attack on their own thyroid. Most western Medical Doctors fail to recognize this, and will wait until the thyroid stops functioning or in some cases even needs to be removed. Thyroid antibodies in the blood indicate a positive autoimmune thyroid condition. Make sure to request having your thyroid antibodies checked.

 

I was told I had thyroid antibodies by a receptionist, who said my thyroid was fine now (because my TSH was under 4.0). She said once my thyroid stopped functioning at an “ideal” (according to their standards) level, they would put me on a medication. In the meantime, it is expected that I would just struggle with weight gain, fatigue, and mood changes that go along with the swings between hypo and hyper thyroid as the body is attacking itself. Through my own intense research I was able to find answers and change the course of my life. It is my goal to help as many people as possible to stop struggling and to find the right answers. As a Nutritional Therapist, I work with my clients to heal their gut and stop the autoimmune attack on the thyroid.

 

My take-home message is to always be your own advocate. You may need to switch care providers, and do a lot of work yourself. In subsequent posts I will discuss lifestyle changes and ways to support the health of your thyroid. I will also share some good gut healing protocols that I support my clients through.

Get a free nutritional therapy consultation

 

About Me:

About Kathryn:

servicespic

Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, autoimmune conditions, weight loss, and feeding infants and children.

“My own health struggles occurred through years of following mainstream western nutritional advice led me down this path. I was eating what I thought was a very healthy diet (following conventional medical advice). However, I was struggling with feeling good inside and out. I ended up being diagnosed with several Autoimmune Conditions. I was having horrible gall bladder attacks and living on antacids. My thyroid was enlarged, and I struggled with anxiety and insomnia. My endocrinologist wanted to wait until my thyroid stopped functioning, and put me on a medication. That was the only solution offered. Doctors wanted to put me on medications. My philosophy is to find and heal the root cause of the problem, rather than fix the symptoms by taking a medication or removing an organ.Through my own intense research, I began my real food journey. My health changed drastically and my autoimmune markers went way down. I started to feel amazing and wanted to share my experience on a big level. I am so excited to share my knowledge with you!  I am dedicated to helping you realize what your bio-individual nutrition needs are, and giving you the tools to make positive changes in your life!”

-Kathryn Kos, NTP

Kathryn sees clients worldwide through skype and google hangouts!

Contact Kathryn to schedule a free phone consultation:

(518) 260-9749

primalblissnutrition@gmail.com 

Pork Fried Cauliflower “Rice”

 

 

IMG_0165

Ingredients:

(1) head of cauliflower “riced” in a food processor

(1) pork tenderloin chopped into small pieces (about 1/4 inch)

(1) egg beaten

(1) large leek finely diced

(3) cloves of garlic minced

(1) carrot shredded

*any other veggies you find in the fridge that you want to add, chopped.

(3) scallions chopped

(2) TBS ghee or coconut oil

(3) TBS coconut aminos

(3) TBS coconut vinegar

(1-2) TBS fish sauce 

pink salt and fresh cracked black pepper to taste

 

Directions:

1. Rice the cauliflower in a food processor, and steam it for a few minutes (I used a rice steamer, but a pot works as well):

 

cauliflower1

 

 

2. Saute the meat and veggies (minus the scallions) in 2 TBS ghee or coconut oil with pink salt and pepper in a large skillet until meat is browned and veggies are tender.

3. Fold in the riced cauliflower and add the coconut aminos, coconut vinegar, and fish sauce.

4. Add the beaten egg and stir until fully cooked.

5. Season with pink salt and black pepper to your liking.

6. Sprinkle with chopped scallions.

 

Enjoy!

 

cauliflower4

 

 

 

Tuna Zoodle Casserole with Smoked Paprika

zoodle10

 

Per reader request, I “paleo-ized” a traditional tuna noodle casserole with zoodles and a dairy free sauce. It came out thick, creamy, and flavorful!

 

I used Wild Planet brand tuna:

 

zoodle2 zoodle3

 

Ingredients:

(2) cans of Wild Planet tuna fish

(2) zucchini’s made into zoodles with a vegetable spiralizer

(1) small onion chopped

(3) cloves of garlic finely minsed

(1) celery stalk chopped

(3) TBS ghee divided

(1) TBS arrowroot powder

(1 1/2) cups of almond milk or (1) can of full-fat coconut milk

pink salt and fresh cracked black pepper to taste

 

Directions:

Oven to 350 degrees

(1) Make the zoodles out of the zucchini with a vegetable spiralizer:

 

zoodle1

(2) Saute onion, garlic, and celery in 1 TBS ghee, pink salt, and fresh cracked pepper until veggies are golden:

 

zoodle4

(3) Make a roux by mixing (2) TBS ghee with (1) TBS arrowroot over med low heat until thick and bubbly. Add pink salt and pepper to taste. Slowly whisk in almond milk or coconut milk until thick and bubbly.

 

(4) Mash the tuna with a fork and mix it in with the veggies and zoodles. Put tuna mix into a casserole dish. Pour the Roux over and bake for 45 minutes to an hour.

 

 

zoodle9

 

Enjoy!

zoodle11

 

 

 

 

Paleo Moussaka Recipe

Paleo Moussakka

You asked for it…

Here is my paleo version of Greek moussaka. I have to admit…I have never tried real moussaka before. I asked my readers for some of their favorite dishes they would like to see “paleo-ized” and a few requested moussaka. So I spent a couple days looking over Traditional Greek Moussaka recipes, and came up with this. I took out some ingredients and added a few. I have nothing to compare it to, but I hope you find this fills your cravings. I found it to be very creamy and bursting with flavor. I love eggplant and meat sauce. The creamy top just made it incredible. I was nervous about using almond milk for the bechamel sauce, as traditional recipes call for full fat milk. I did not want to use coconut milk as I did not think the flavor of coconut would marry well with this recipe. I was pleasantly surprised! This will be a new regular for me!

 

Ingredients for Base:

(1) large eggplant thinly sliced

(3) TBS grassfed ghee or coconut oil divided

(1) pound grassfed ground beef

(1) small onion chopped

(3) cloves garlic minsed

(3) TBS organic tomato paste (I used Muir Glenn)

3/4 cup water

1/4 tsp cinnamon

1/4 tsp nutmeg

sea salt and fresh cracked pepper to taste

 

Directions for Base:

oven to 350 degrees

1. Thinly slice the eggplant and sprinkle each slice with pink salt. Place them on towels and let them “sweat” out the moisture for about 30 minutes.

2. While eggplant slices are enjoying their hot yoga sweat routine, brown up the ground beef in (1) TBS ghee or coconut oil with the onion, garlic, cinnamon, nutmeg, salt and pepper. Once browned add the tomato paste and water. Mix well and simmer until thick and bubbly.

3. While meat is simmering, brown the eggplant on each side in (2) TBS ghee or coconut oil over med high heat.

4. Lay the eggplant covering the bottom of a casserole dish like so:

 

Paleo Moussakka Base

5.Place a layer of the meat mixture over the eggplant, then do one more layer of each:

 

Meat mixture over eggplant base - paleo moussakka

Ingredients for the creamy layer (aka bechamel sauce) :

(2) TBS ghee or coconut oil

(1) TBS arrowroot powder

1 1/2 cups of almond milk

1 pinch nutmeg

pink salt and white pepper to taste

 

Directions for Bechamel Sauce:

1.  Create a roux with the ghee and arrowroot. In a small sauce pan over med heat mix the ghee or coconut oil with the arrowroot until thickened. Pour in the almond milk and whisk until thick and bubbly. Mix in the nutmeg, pink salt, and white pepper to taste.

2. Pour sauce over the base layer:

 

bechamel sauce for paleo moussakka

 

3. Bake in oven at 350 degrees for one hour.

4. Let is set for about 20 minutes before serving.

 

Enjoy!

 

fresh from the oven - paleo moussaka

singel serving - paleo moussaka

Get a free consultation

Primal Bliss Nutritional Therapy Services

 

logoforservices

 

What is a Nutritional Therapy Practitioner?

 

Nutritional Therapy Practitioners are integral members of the holistic health community. We believe a properly prepared, nutrient dense whole food diet sets the ultimate foundation for optimal health and healing. We work in concert with your other medical care providers to find areas of deficiency or imbalance in the body, and correct them. We find these deficiencies through a thorough assessment including a functional evaluation. We address these weaknesses through a whole food nutrition and supplementation protocol. Nutritional Therapists know that there are other important factors for health outside the scope of nutrition. We are here to help you find balance as you work towards your nutritional goals. Nutritional Therapists use an approach that is science/evidence based down to the cellular level.

 

What is the difference between a Nutritional Therapist a Registered Dietician?

Dietitians hold degrees in dietetics. Primary Doctor’s tend to refer patients to an RD if the individual is struggling with obesity, diabetes, failure to grow in children, or other conditions where they believe medical dietary intervention may help to control a condition. They would help change the diet (usually based on western medical dietary guidelines) in order to control the condition.

Many medical Doctor’s do not link disease with diet so people find they have to seek help elsewhere. For example, an individual who is always fatigued may get a diagnosis like chronic fatigue or depression, and get treated with medications to help control the issue. Nutritional Therapists focus on the link between health and nutrition, with an emphasis on identifying the root cause of a health problem, rather than trying to keep symptoms at bay or suppress the condition. For example, fatigue may be because of unstable blood sugar, or a thyroid issues. Once the root cause is identified, nutritional therapists help come up with a nutritional plan that may include supplement recommendations to help fix underlying cause of the symptoms.

The payoff of hiring a Nutritional Therapist is that you will have the tools necessary to heal your digestion, balance your blood sugar, increase your energy, increase your self awareness, decrease inflammation, feel younger, stabilize your moods, and the list goes on and on.

Some of the symptoms I can address as a Nutritional Therapist:

  • fatigue
  • joint pain
  • irritability
  • moodiness
  • frequent hunger
  • sugar cravings
  • indigestion/heartburn
  • other digestive issues such as colitis and constipation
  • skin problems
  • food sensitivities
  • weight gain or inability to lose weight
  • autoimmune conditions
  • hormonal issues

“Before working with Kathryn, I felt very out of touch with my body and what it was trying to show me. I was lethargic, cloudy, fatigued and overall just felt very ‘blah’. Kathryn was very thorough with her assessments and recommendations and I am now well on my way to a much happier, vibrant and healthy life. I feel excited to continue on this journey and am so thankful to her for her compassionate expertise. She is truly a master of her craft!”-Theresa

 

“I was diagnosed with hypothyroidism several years ago and had gotten used to the idea that I would always be on medicine, I would never have energy, and my life just wouldn’t be what it used to. But I heard about Kathryn through a reputable business that i frequented and thought it might be worth a try. She was very nice and made me feel comfortable discussing all of the issues I was having. She is obviously very educated and well-informed about nutrition, but it was her personal experiences with an auto immune disease that really made me trust her. She is willing to work at whatever pace her client needs, and for the first time in a long time, I had hope that things could be different. Kathryn immediately got me started on a regimen of supplements with a guideline for foods to avoid and consume, but she also suggested multiple cookbooks and other reading materials so I could learn more about why I was making these particular changes. I felt confident in her approach and within weeks, I had more energy than I could remember. I appreciate how available she makes herself in between appointments, via email and phone- it makes me feel like I’m not in this alone and helps me make better choices on a daily basis. I would highly recommend Kathryn to anyone looking to better themselves through nutrition and wellness, but specifically, I wish everyone who was ever struggling with an auto-immune disease had the opportunity to work with her. In just a short amount of time, it has changed my life.”- Katie

 

– See more at: http://primalblissnutrition.com/my-services/#sthash.QdNPGinF.dpuf

 

About Kathryn:

Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College.

“My own health struggles occurred through years of following mainstream western nutritional advice led me down this path. I was eating what I thought was a very healthy diet (following conventional medical advice). However, I was struggling with feeling good inside and out. I ended up being diagnosed with several Autoimmune Conditions. I was having horrible gall bladder attacks and living on antacids. My thyroid was enlarged, and I struggled with anxiety and insomnia. My endocrinologist wanted to wait until my thyroid stopped functioning, and put me on a medication. That was the only solution offered. Doctors wanted to put me on medications. My philosophy is to find and heal the root cause of the problem, rather than fix the symptoms by taking a medication or removing an organ. Through my own intense research, I began my real food journey. My health changed drastically and my autoimmune markers went way down. I started to feel amazing and wanted to share my experience on a big level. I am so excited to share my knowledge with you!  I am dedicated to helping you realize what your bio-individual nutrition needs are, and giving you the tools to make positive changes in your life!” -Kathryn Kos, NTP

Kathryn offers worldwide Skype consultations, and different packages are available based upon her client’s needs.

Call (518) 260-9749  or e-mail primalblissnutrition@gmail.com to book an appointment.

 

 

Kathryn Kos, NTP

servicespic

Primal Bliss Nutrition
(518) 260-9749

Website: www.primalblissnutrition.com

Social Media:
Facebook: www.facebook.com/primalblissnutrition
Twitter: www.twitter.com/primalbliss
Instagram: @primalblissnutrition

 

 

logoforservices

A Month of Real Food School Lunches!

I’ve been sharing my 6 year old son Joshua’s lunches on my facebook page. I’ve received a very positive response and it has been requested that I put all the lunches together.

Here are 4 weeks (20) of his real food school lunches. Most of the time I give him leftovers from the night before. The lunchbox that I use is called a planetbox. Another option is the lunchbots. Both are stainless steel. The planetbox is great! I plan to use it for years to come and it saves on packaging in the long run. Many people have asked how I heat his food up. All of his lunches (including the leftover meats) are packaged with an icepack and served cold. He is use to eating this way and it doesn’t bother him (at least he hasn’t complained at all). If you think about it, we eat deli meats cold. I try to give him a cold dipping sauce as well, when he has leftover meats. Another question I always get asked is why I give him baby carrots (because they are rumored to be soaked in chlorine bleach). First of all, the brand that I give him are literally tumbled carrots (cut from big carrots). They are organic and never soaked in any bleach or ammonia…I even called the company to verify. Here is the snopes report on baby carrots. I am a Mom who wants to feed her kids real food in a culture where real food is not easy to seek out. My hope is that this will help you find your way a bit!

 

 

Enjoy!

Applegate Farms Ham Rolls, Avocado, Mango, Berries, Enjoy life choc chips

Roasted chile lime chicken thighs, berries and mango, avocado, roasted butternut squash, enjoy life choc chips

Grass-fed taco seasoned beef, nectarine, strawberries, cucumber, sugar snap peas, cherry tomatoes

Chicken leg and roasted potatoes, roasted cauliflower, berries, mango, trader joes dark chocolate covered almonds

Seasoned ground grass-fed beef with asparagus, cucumbers and sugar snap peas, avocadoes, berries, trader joes dark chocolate covered almonds

Leftover roasted chicken leg, almonds, carrots, apricots, berries, trader joes dark chocolate covered almonds

Leftover roasted chicken with dipping sauce, cauliflower, avocado, berries and mango, apricots

Leftover pork roast, leftover roasted sweet potatoes, avocadoes, strawberries, cherry tomatoes, dried apricots

Leftover pot roast, leftover roasted potatoes, asparagus, berries and mango, apricots

Get a free consultation

Hard boiled eggs and bacon, avocado, sugar snap peas, strawberries and mange, trader joes dark chocolate covered almonds

Leftover crock pot roast, fresh coconut meat, blueberries and strawberries, butternut squash, medjool date

Pastured sausage, avacado, broccoli roasted with bacon fat, raspberries and fresh coconut meat, hail merry chocolate macaroon

Leftover asian ground turkey, raspberries, sugar snap peas, carrots and guacamole, hail merry choc. Macaroon

Applegate Farms Ham Rolls, cashews, fresh coconut meat, carrots, blueberries, raspberries, medjool date

Chicken leg, hericots verts, avocado, black berries and strawberries, trader joes dark chocolate covered almonds

Wild shrimp with dipping sauce, sugar snap peas and carrots, blueberry goat cheese, strawberries

Leftover crock pot roast with dipping sauce, leftover roasted potatoes, mango, sugar snap peas and carrots, enjoy life choc. Chips

Leftover grass-fed beef with taco seasoning, mango, carrots, raspberries and blackberries, enjoy life choc. Chips

Leftover grass-fed burger with spicy mustard for dipping, sugar snap peas and carrots, sweet potato fries, blackberries and raspberries, trader joes dark chocolate covered almonds

Looking for more school lunch and snack ideas?

Check out my e-book

“Joshua’s Primal Lunchbox!”  which contains over 50 real food school lunch and snack ideas, plus my perspectives on feeding children with love.

Get a free consultation

About Kathryn:

servicespic

Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. Kathryn is a nutrition blogger over atwww.primalblissnutrition.com, where she shares whole food recipes and articles pertaining to health and wellness. Kathryn wrote an e-book entitled “Joshua’s Primal Lunchbox” sharing over 50 of his real food school lunches, as well as a Primal Feeding Guide for Babies and Toddlers. She specialize in healing digestion, balancing blood sugar, balancing hormones, autoimmune conditions, weight loss, and feeding infants and children.

“My own health struggles occurred through years of following mainstream western nutritional advice led me down this path. I was eating what I thought was a very healthy diet (following conventional medical advice). However, I was struggling with feeling good inside and out. I ended up being diagnosed with several Autoimmune Conditions. I was having horrible gall bladder attacks and living on antacids. My thyroid was enlarged, and I struggled with anxiety and insomnia. My endocrinologist wanted to wait until my thyroid stopped functioning, and put me on a medication. That was the only solution offered. Doctors wanted to put me on medications. My philosophy is to find and heal the root cause of the problem, rather than fix the symptoms by taking a medication or removing an organ.Through my own intense research, I began my real food journey. My health changed drastically and my autoimmune markers went way down. I started to feelamazing and wanted to share my experience on a big level. I am so excited to share my knowledge with you!  I am dedicated to helping you realize what your bio-individual nutrition needs are, and giving you the tools to make positive changes in your life!”

-Kathryn Kos, NTP

Kathryn sees clients worldwide through skype and google hangouts!

Contact Kathryn to schedule a free phone consultation:

(518) 260-9749

primalblissnutrition@gmail.com