Source: CookEatPaleo.com/easy-paleo-gravy/
DR. BRAADT’S WELLNESS COLUMN A Holiday Eating Guide The holiday season is here, bringing with it all the yummy holiday foods that make it challenging to eat healthy. Like many of you, I give in to my grandmother’s chocolate chip cookies that my sister makes and a few eggnogs, with predictable results: bloating, indigestion, acid reflux, constipation, etc. I’ve learned that it’s best to have a strategy. To help, here’s my Holiday Nutrition Survival Guide for you to try. Limit your eating to a maximum of three meals a day versus continuous grazing in between meals. Snacking all day, including drinking alcohol, spikes the hormone insulin and throws you out of fat-burning mode. This spike will also cause some of the physical complaints mentioned above. Include enough healthy fats like nuts, cheeses, and avocados, etc., with your main meals to help get you to your next meal without being hungry. Chew your food entirely without washing your meal down with fluids. This drinking dilutes digestive enzymes and stresses your stomach. Chew thoroughly for better digestion. Leave the antacids alone. The problem is not too much acid in your stomach but too little. Indigestion, bloating, and heartburn are the result of too little acid. We tend to overeat and ingest foods during the holidays that are richer and sweeter. If you find your stomach upset, try Bragg Organic Apple Cider Vinegar before your meal — mix a teaspoon with a little water or another beverage to acidify your stomach, aiding in digestion. After a big meal, a little whole-leaf aloe vera juice from a food co-op or health food store will reduce the irritation associated with stomach alkalinity. Antacid drugs, especially proton pump inhibitors like Nexium and Prilosec, are being directly linked to Alzheimer’s, dementia, and cardiovascular disease. Substitute healthy fats for sugar. Think butter; I love unsalted Kerrygold butter, avocados, raw nuts like macadamia or Brazil, hormone-free meats, organic cheese, and organic eggs. These good fats won’t spike insulin like sugar does and are healthy and safe to eat. One of my wife’s sweet-tooth solutions is two small squares of Green & Black’s Organic 85% Cacao Bar , a tablespoon of organic unsweetened coconut flakes, and two organic raw almonds all in your mouth at once. Think of it as a healthy Almond Joy bar — very low in sugar and delicious! I hope these healthy guidelines help you navigate the holidays with less repair needed in the new year. More information on antacid drugs and foods that won’t spike insulin will be discussed in future articles. Stay tuned!
Delicious Keto-Friendly Gravy
INGREDIENTS
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Pan drippings
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2 tbsp turkey fat from pan drippings, or ghee 1/2 cup onions, chopped 2 cups cauliflower, chopped Several sprigs fresh thyme or other herbs
1–2 cups chicken or turkey stock
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Sea salt and fresh ground pepper, to taste
DIRECTIONS
SUDOKU 1. In a saucepan, heat fat over medium heat. Add onions and cook until onions start to brown. Stir in cauliflower and thyme sprigs (and/or other herbs). 2. Into a measuring cup, pour pan drippings and add enough stock to equal 2 cups of liquid. Add pan drippings/stock mixture to saucepan with vegetables. Simmer until cauliflower is fork tender, about 10 minutes. Remove herb stems. 3. Carefully transfer mixture to blender. Blend on high until smooth and creamy. 4. Return gravy to pan to reheat. If needed, add more stock to thin the gravy to desired consistency. Season with salt and pepper to taste.
Safe, Effective Health Care Without Drugs & Surgery
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