Friday, December 1, 2017

Winter Kale + Beef Jerky Salad

Today’s lunch of jerky and kale salad is so simple and nutritious. I was crunched for time, but still wanted to fuel up on a complete meal of healthy fats, carbs, and quality protein. This way my energy is steadily sustained throughout the day without causing me to crash later - my three year old is enough of crazy around here - don’t need to add more. 😜

4 cups chopped organic kale
1 chopped bell pepper
1/2 chopped cucumber
1/2 lemon, juiced
Olive oil or clean in ingredients dressing from Tessemaes
Protein, I used 2oz bag of Jerky Chews for ease and spices already in Mild flavor.
1/4 cup Sir Kensingtons mayo

Massage kale with olive oil for 2-3 minutes. Squeeze fresh lemon. Add in cucumber, bell peppers, beef jerky. Toss to coat with mayo. 


Could Technology Be What Finally Lowers Healthcare Costs?

With all of the political intensity over which health care system would lower costs the most, the latest innovations in technology show the potential to drastically decrease America’s expenditures on health care.

When it comes to solving problems like obesity and diabetes, “an app or a wearable device that persuades people to walk a certain distance every day would be far cheaper for insurers and governments to provide than years of visits to doctors, hospitals and drugs.”

Because lowering levels of obesity lowers costs, investors finally see opportunities in a traditionally “over-regulated and expensive” industry.

Thursday, November 23, 2017

Why We Struggle to Truly Eat Healthy

Our biggest difficulty when it comes to eating healthy diets is actually that we don’t really know which diet is the healthiest.

Over the last several decades, we have seen countless diet trends that all seem to have been discredited. These included vegetarianism, low calorie diets, low fat diets, and so many more. While each may have had its upsides, they all came with eventually discovered downsides.

With all of these contradicting diets, a tested and personalized meal plan and exercise routine may be the solution to this decade-old problem.

Thursday, August 24, 2017

My 10 Year Paleo Anniversary

Hard to believe that 10 years ago to this day, I made the decision to remove highly processed foods from my diet and follow a paleo food template. I've never been overweight, but I lacked any knowledge about how the food I ate affected my health and the health of the environment.

That's a 1/3rd of my life spent on one magnificent eye opening journey that has made me:

•More in tune with how food affects my mental and physical health.
•More informed about how food is sourced, distributed, and made available to us.
•All of which eventually led me on a path of launching a pure 100% grass-fed beef jerky company, Sophia's Survival Food. At a time when quality, minimal ingredient foods weren't as readily available. 

As you can see, my body underwent a great physical transformation in this time period - giving me the gift of motherhood. My healthy pregnancy and healthy baby can definitely be attributed to sticking to a nutrient dense diet throughout. My body returned to pre-baby weight without much effort, consuming the same Paleo meals as before. I have stayed mostly active (exercising at least twice a week). Dabbling in Rock Climbing, Pilates, CrossFit, and now Yoga!

I can't say I get it right all the time. Progress is not linear. There is always room for improvement. But I definitely have a lot more compassion now and realistic expectations of myself. 

Paleo has since become mainstream - making way for more quality food choices and health programs. It seems that everyone and their mother is following the 21 Day Sugar Detox or Whole30. I've seen amazing health and weight loss transformations. Just like me, people have made paleo a lifestyle, customizing it to their body and needs. It's a great starting point if you're looking to improve your overall health and maintain it! 

Monday, August 14, 2017

Artificial sweetners weight-loss myth.

While we all want to decrease the amount of sugar we consume, recent studies have led some to question the effectiveness of replacing sugar with artificial sweeteners.

In seven randomized controlled trials, the gold standard of scientific studies, people who consumed artificial sweeteners did not lose or gain more weight than controls.Meanwhile, a re-analysis of the 30 longitudinal studies found that people who consumed low-calorie sweeteners on a regular basis were more susceptible to obesity, diabetes, and cardiovascular issues such as high blood pressure and stroke over time. The results were published Monday in the Canadian Medical Association Journal.”

I specifically wanted to leave sugar out of Grass-fed Jerky Chews so you could enjoy a guilt-free protein that doesn't have negative effects on your health and your waistline.


Saturday, August 5, 2017

Strengthen Your Child's Immune Systems With Dirt

Exposing children to dirt is a great way to strengthen their immune system. Say goodbye to those hand sanitizers!

Jack Gilbert, a scientist at the University of Chicago, argues that over-sterilizing a child’s environment may actually weaken their immune system.

In an over-sterilized setting, Gilbert states that “their immune systems then become hyper-sensitized. You have these little soldier cells in your body called neutrophils, and when they spend too long going around looking for something to do, they become grumpy and pro-inflammatory. And so when they finally see something that's foreign, like a piece of pollen, they become explosively inflammatory. They go crazy. That's what triggers asthma and eczema and often times, food allergies.”

We have to remember to think twice before making our child’s environment as “clean” as possible. We might be removing the things that will actually protect our children when we sterilize their surroundings.

Friday, August 4, 2017

What We Eat Outweighs Our Workouts

While many of us strive for visible abs and a flat stomach, we often assume that we can burn off anything we eat through exercise.
However, “‘abs are made in the kitchen. You can’t out-train a diet,’” Jim White, a certified personal trainer and registered dietitian, told Global News.
Dr. Yoni Freedhoff, a renowned weight loss expert at the University of Ottawa, “suggests that 80 percent of a person’s weight is modifiable by food, while only 20 percent is affected by fitness.”
While exercise is important in achieving optimal fitness, getting rid of fat involves more of our diet than our gym routines.


Wednesday, August 2, 2017

Maintaining weight-loss with personalized diet approach.

After decades of fads in dieting, tens of millions of Americans still come up empty-handed when it comes to finding success in their weight loss strategies. The latest nutritional research suggest an alternate approach to losing weight.

“Leading researchers finally agree, for instance, that exercise, while critical to good health, is not an especially reliable way to keep off body fat over the long term. And the overly simplistic arithmetic of calories in vs. calories out has given way to the more nuanced understanding that it's the composition of a person's diet--rather than how much of it they can burn off working out--that sustains weight loss.”

Instead of following trends in weight loss, these researchers agree that a personalized approach based on one’s food choices, lifestyle, and exercise is likely the most fruitful one when it comes to losing and maintaining weight.


Friday, May 5, 2017

How much is 20 carbs of food?

20 grams of carbs in two ways

Great visual comparing carbs in different foods. A heaping plate of veggies can have the same amount of carbs as half of a hamburger bun. What? Crazy, right? And just imagine how long it takes you to chew those veggies vs a highly palatable bun you can probably inhale in seconds.

"You can eat a lot of vegetables before reaching 20 grams of net carbs, even if you add some colorful peppers and tomatoes. Roughly 20 ounces – more than half a kilo – of vegetables, full of other nutrients (low-carb vegetables guide).
On the other hand, just one half of a hamburger bun can contain 20 grams of carbs, adding up to the entire day’s ration of carbs on a keto low-carb diet. In that case, regular bread is not really an option. But there are low-carb breads that are much lower in carbs."
Just something to get you thinking about as you probably join friends for happy hour in honor of Cinco de Mayo. 😃

Wednesday, May 3, 2017

Exactly How Sugar Makes Us Fat?


"People have been told their entire lives that processed food is food. It turns out it's not. Processed food is how we got into this mess."
Instead, stick to whole foods, good starches, lean protein, good fats, and cut out sugar and processed foods.

In Dr. Lustig's words, "It's called real food".


Monday, April 24, 2017

Ground Beef Recipe

An improvised simple dish that is very low cost and satisfying.
  1. Saute about 3-4 lbs of ground beef (I used 80/20) in avocado oil or any other oil of your choice
  2. Add spices: salt, black pepper, onion, garlic, celery, mustard seed, ginger, cinnamon
  3. Add about 1 tbs of balsamic vinegar, some strained tomatoes/tomato paste, petite cut tomatoes. Let it simmer for a few minutes.
  4. Add broccoli & cauliflower or just one of them.
  5. Add about 1 cup of bone broth (I only had turkey bone broth, but any broth will do).
  6. Let is simmer on low for about 20 minutes.
You can add other veggies like mushrooms, zucchini and even cabbage.

Thursday, April 20, 2017

How high-protein diets cause weight loss

Eating more protein helps you feel fuller and in some cases even lose weight. This could be due to phenylalanine, a chemical produced in the gut when our body breaks down protein-rich foods, which activates certain receptors that can suppress appetite.
Another great reason to incorporate Grass Fed Jerky Chews into your diet! :)

"A common end-product of digested protein -- phenylalanine -- triggers hormones that make rodents feel less hungry and leads to weight loss, according to a new study presented at the Society for Endocrinology annual conference in Brighton"


Sunday, February 19, 2017

Instant Pot Beef Short Ribs

This recipe came out really tasty. Instead of marinara sauce I used Pomi strained tomatoes and didn't use any mushrooms at all since my family dislikes them. ~ Rina

Friday, January 6, 2017

Instant Pot Borsch

My day started out on not the best note with having my email hacked first thing in the morning. Apparently 1 in 4 accounts get hacked nowadays. Bummer. Please accept my apologies if you have received an email from me. It wasn't me.
I'm trying to restore all the energy lost with a flavorful bowl of homemade Borsch. Here are the Instant Pot instructions in case you want to give it a try over the weekend. I also added Jerky Chews (as they rehydrate nicely) for a boost of extra protein.
For the broth:
1lb roasted grass-fed beef: stew meat and 2-3 marrow bones.
Jerky Chews for additional protein
1 medium onion, cut into quarters
1 rib of celery, chopped
1/2 tsp black pepper
salt to taste
2 bay leaves
water enough to cover the bones
Soup in a few separate steps:
3 medium beets, cut into quarters
1 large carrot, grated
1 large potato, peeled and cut into bite-sized pieces
1/2 head of small green cabbage, thinly sliced or shredded
juice of one lemon
fresh parsley or any other greens you like
coconut yogurt or sour cream if you can tolerate it.

1. Toss the meat and bones into the pot. Followed by the veggies to make broth. Fill the pot with enough water to cover the bones, but not go over the capacity of the pressure cooker.
2. Put the Instant Pot lid on and turn the vent valve to closed. Press "Soup" and use the manual button to bring the time up to 40 or for richer broth even 50.
3. Quick pressure release once the meat is done cooking. Take out the bones and meat, cut meat into bite-sized pieces, save for later. Toss the veggies. Scoop the scum.
4. Throw in just the beets and cook on "Soup" for another 15 minutes.
5. Quick pressure release once beets are cooked, take out and grade.
6. Now throw in potato and carrot, cook on "Soup" for 7 minutes.
7. Quick pressure release and press "Keep Warm." Add back the shredded beets and pieces of meat, and bag of Jerky Chews if you like.
8. Throw in raw sliced cabbage and cover the lid, let it simmer in already hot soup for 5 minutes to a crunchy consistency. Check several times through out to ensure that the cabbage does not become overcooked.
9. Add juice of one lemon, salt and pepper if it needs more.

Enjoy! My family's favorite way to eat Borsch.