Paleo Pals - Health, Weight Loss & Support

Hey Cave Chicks! pardon my tardiness, busy day! Dedicated to our much loved JKL, the inspiration for this post......

TUTORIAL THURSDAY! - Giving it the ol' Collagen try!

I'm not a fan of taking supplements but COLLAGEN, the new kid on the block in the world of healthy eating/diet supplement, has grabbed my attention. What is it? Should we be taking it? Why? Considerations? Let us take a peek shall we?

What is it?

Collagen is the most abundant protein in the body. 25% of your body's overall protein composition is comprised of collegan, and as much as 80% of the protein in your skin alone….hence why you see collagen included in so many skin/haircare products. The premise of collagen is simple: keep the skin elastic, the hair strong, and connective tissue nice and stretchy. Without it, your muscles, bones, connective tissues, GI tract and even blood cells would suffer. Sound interesting to you TAMOXIFEN/AL gals??

Should we be taking it? Why?

***(many other medical issues can include the symptoms listed below, never assume and self medicate without getting a medical evaluation...this offer is void where prohibited )))))******

In order to decide, check out the following signs of a collagen deficiency:

• Joint pain (hello!)
• Wrinkles (hello! hello!)
• Aching muscles (greetings!)
• Dental/gum issues
• Hair/nail issues (oh yeah)
• Excess cellulite
• Blood pressure problems (Frequent headaches, Chest pain, Dizziness, Fatigue

Considerations:

• Collagen is good for joints. It concentrates where joints meet and in connective issue. If you're a heavy exerciser or are suffering from joint damage/pain, supplementary collagen will improve your resilience. Human studies are finding that giving collagen hydrolysate supplements reduced pain in athletes complaining of joint pain……same pain a large number of tamoxifen/AI users deal with!

• It balances meat intake. Glycine, the primary amino acid in collagen, is anti-inflammatory. It balances out the muscle meat we eat. In one recent study, people with low glycine levels and high meat intakes were more likely to have diabetes, while heavy meat eaters with higher glycine levels were protected from diabetes. Another study found that low circulating levels of glycine predicted diabetes risk. Indeed, a lack of glycine just may be responsible for the link between meat consumption and various diseases,not the actual meat.

• Collagen is good for the skin. Take note tamoxifen/ AI users, especially those suffering the pain of vaginal SEs……In one study 6 grams of collagen per day reduced skin cracking and increased serum collagen. Collagen peptides reduced wrinkling in another study, and collagen has also been shown to improve skin elasticity…… Reduced wrinkling? Improved elasticity? Oil of Olay, move over!!! Oh yes ladies, don't be duped by L'Oreal & the Gang….topical application of collagen on skin basically has NO effect. Collegan molecules are larger than our pores, so don't waste your hard earned dough! The cosmetic industry's claims will rob you blind with empty BS promises of 'reversing the clock'. Take your collagen via ingestion for the real deal!

• It improves sleep quality. Try big mug of homemade bone broth (plain soup stock) about an hour before bed. A great drug free way to get your sleep on! Human studies show that 3 grams of glycine taken before bed increases the quality of your sleep and reduces daytime sleepiness following sleep restriction.

• It improves wound healing. Makes sense, right? Our collagen requirements increase during wound healing (which involves laying down collagen to build new tissue), so a little extra in the diet can make a big diff. In patients recovering from ulcers, collagen supplementation sped up healing time. Some clinicians are even packing collagen directly into the wound dressing to speed up the healing process. It's for this and the first listed reason that I'll be including a powdered collagen to my diet when suffering my on again, off again vaginal atrophy, or the Big Burn as I like to call it ))

So how do we get it?

The BEST way to get any essential nutrient is from real food sources:

Eat gelatinous meats. Many meats are low in collagen, but not all. Shanks, necks, feet, cheeks, oxtails, ribs, and all the other cuts that take extra time in the slow cooker to become tender are high in collagen. Favor these meats instead of yet another chicken breast.

Use powdered gelatin. No, not the stuff of nursing homes. The plain powdered stuff. Great as a thickening agent in soups and sauces…..you can even make 'gummy bears' for a daily dose. Gelatin is not only an amazing source of collagen, but (as they say in the interior decorating world) lends itself to many dishes )))))

Drink bone broth (plain soup stock). Bone broth is trendy right now, and for good reason; it's a rich source of collagen. Bone broth is simple to make but takes valuable time. If you can't do it yourself, there are a plethora of suppliers than can provide organic or grass fed options, most in the grocery store. Amazon is another good source.

Eat skin…Chicken, fish, etc….not Hannibal Lecter's preference. Skin is almost pure collagen. Eat it, and eat the discarded skin from your cavepartner's dinner plate, the way I do )))).

Clean your bones. You know those crunchy caps at the end of chicken drumsticks? That's cartilage, a big whopping dose of concentrated collagen. Eat it. (I have eaten those caps since childhood, love the gristly texture lol, I bet a few of you are shuddering now) ))))) Hey, Grok the caveman left nothing untouched!

Still want more? Use collagen hydrolysate. A powder you can buy in bulk that can be added to smoothies, coffee or any other liquid. Apparently yummy. Just be sure to get from a reliable source (most paleo websites carry it)….goes without saying, GMO free, organic & from grassfed bovine.

So there you have it kids There is a ton of info that could have taken this post into encyclopedia format. If anyone wants more detail or links to studies just ask and I'll post or send!

Back later to reply to the earlier posts you fabulous peeps made, going to find a chicken to knee cap!! ))))

JunieBee -Yes you can 1:1 sub almond flour BUT….and this is a big BUT, because of the lack of gluten you will probably have to add extra binders and increase the raising agent the recipe calls for. I've found that straight out 1:1 on wheat flour recipes is a gamble though, and using a paleo blend so much successful. (Blend = 1 cup almond flour + 2 tbsp. coconut flour + 1-2 tbsp. arrowroot or tapioca starch). Bread is a different story, I usually don't sub and find a paleo bread recipe.

Tips:

• Make sure you're using almond flour and not almond meal…huge diff in baking between the two. Meal will result in a 'grainy' texture (which actually isn't unpleasant at all). Blanched almond flour is the best 1;1 substitute though.
• An extra egg or half beaten egg can will give more 'structure' and increase the raising agent slightly can be helpful. (eg: 1 tsp baking soda is now 1.25 or 1.5 tsp).
• Add a couple of tablespoons of coconut flour (highly adsorbent) to every cup of almond flour. Almond flour is highly fatted, the coconut flour stops baking from becoming too greasy. Add a couple tablespoons of arrowroot or tapioca starch to every cup of almond flour if you're not concerned about the carb count. These will help with rise and binding.
• Always allow the baked item to sit and cool completely, or you will end up with a mess ofmisshapen cookies if you lift off too soon. The cookies will be crisper, hold their shape better if allowed to cool for a couple of hours (same goes for muffins and cakes)
• Bake on parchment paper or baking sheets unless you want your product stuck to the pan forever )
• Always bake at 25°F lower than you normally would for a longer time. Watch your oven carefully and cover with aluminum foil if it starts to brown too quickly.

You can also play the safe route ('cause lets face it, almond flour isn't cheap) and look for paleo "already tested' subs for the same recipe. There are 500 gazillion paleo cookie recipes online.

Morning Cave Chicks!

Looks like we're well into Foodie Friday, and it's nice to see our JunieBee stepping into the baking zone! One thing about paleo baking that cannot be denied, it's delish! Just watch your consumption though, it's hellishly calorie laden....as it is with any type of baking. Big consumption = big butt )))))

JunieBee - (re: your post yesterday) Lady, you sure keep a busy schedule going considering all the recent health issues, you're our hero!! All your upcoming events sound wonderful, let us know how it all plays out! Btw, if you're ever my way during the holidays know there will always be an extra setting available for you at my table! Oh, and please give the Kirbster a big hug and tell him Happy Birthday for me!!

KSuze - Way to rock the collagen darlin!! Very cool post workout meal...your cartilage will be thanking you )) Glad you liked the post.....I know its bad form, but I laugh at my own words while typing ))))

Vamp - Purpose.....we all need and crave one (or many)…..matter o' fact peeps without a purpose tend to fall into terrible depressions and physical probs. Stating that your clients 'need' you is a good thing.....be proud of the good work you do and how it is needed, 'cause it IS. Finding purpose outside child rearing is difficult, they demand (rightly so) so much of your attention. Mum's tend to get themselves lost in the shuffle. Try making time everyday for YOU, and your outside interests/hobbies, even 15 minutes. Those 15 minutes are purposeful, and good for the soul. Once the kids are older branch out, find something you love and refine it....own it! For me it's writing. While it may not contribute to the good of mankind it sure as shootin' contributes to my peace of mind. Be selfish with yourself for 15 mins a day and you're likely to find a ton of 'purposes'. Oh boy....fecal tests, so fun LOL, at least they aren't painful. Btw, I'm SO glad they're doing it....could account for low blood levels. Some peeps are asymptomatic for stomach & colon ulcers and bleed just enough to lower blood work, but not enough to notice when they...ummmm...potty. Looks like you're in good hands with your doc....keep us posted!

Inna (godda davida) - Yay the meds are done!! They are ROUGH....hope the tummy clears quickly. I couldn't agree with you more re: not accepting self as a way to improve.....especially on the physical side. When I gained weight I looked in the mirror one day and said "ENOUGH, something HAS to be done...NOW!!" The same applies to my shy side, I got sick of it, got mad at it, and changed it. So yeah, excellent thought. As for the rads, I was tired, but I think it was from the daily slog over to the hospital. Side effects was only skin probs...breast got red and chapped skin. I found rads a walk in the park compared to other treatment. Keep us posted!

JKL - I roared laughing at your offer of a 'midnight visit' to my bud with the missing mouth filter. So loud that my cavedude wanted in on the laugh. When I read it to him he said "Geeze, you paleo chicks are made of rock" He loved it too! My sister was a gorgeous child, blue eyes, blonde curls. She was so cute that my mother was approached by Gerber to use her for magazine ads (Mum had sent her pic in for some type of contest). Mum refused at the end of the day, afraid it would disrupt my sis's childhood. Me.....well, lol, I was pale, skinny and cried when Happy Bday was sung to me....you know, a real live wire LOL!!! Ahhhh, people, the differences are the stuff life is made of. Btw, I saw you post on another thread that you went to Chik Filet after surgery....which floored me....I went to McDs right after surgery!!.....people think I'm nuts when I tell them. It was the last Big Mac I ever ate....and I'm proud to report I biggie sized the fries )))))))

Everyone: My friend with the horrible comments is a very long story. I'm now realizing that more derogatory comments are sliding into the conversation, especially when we're in a group setting. For now I'm just on 'observation mode' and will decide in short time if it's going toxic. If so I'll have a decision to make. As JKL noted earlier, toxic peeps need to be cut out of our lives.....peace of mind isn't just paleo, it's good sense. Ain't no one got time for toxic!

So on to more FOODIE FRIDAY (yay!) I had something prepared to post about, but we ate it ALL ))))))) Working on a second batch today and will post later. Have a splendiferous day y'all!!!

KSuze - wondering out loud here....are you using artificial sweeteners? I know you mentioned you didn't like one type but I know that contrary to popular thought, most do spike insulin levels...which leads to all sorts of probs. Wondered if this might be behind your wonky blood levels. Decreased cardio? Lastly, and I say this with the utmost respect, could it be the high fat intake that keto prescribes? This is where I part ways with keto, I think the fats are too high, carbs too low and protein not emphasized properly. Again, just a ponder.

I've always though the mail back of the FIT test put postal workers at risk. It's standard here in Canada to receive them every two years after age 50. They won't do 'in office' unless it's for specific reasons. Why the hell they just don't go for colonoscopies is beyond me!

KSuze, I'm sorry about the labs and feel just awful for you....all the dedicated hard work you've put into this deserves stellar results. I'm sorry.

KSuze - check out two of the articles posted on the original post under Guides....'how much meat is too much meat' and '10 ways to optimize your meat intake' ...4 legged but might be of some interest to you. Crossing fingers the AC1 is better news, keep us posted pls.

LOL you're our lead footed speeding momma! Fast & Hot! Hope you pointed out to the nice officer that you lost weight and he lowered the fine as a reward!

Happy Saturday Cavies!

I didn't mean to scare you off of paleo baking JunieBee, it actually is only a matter of a few additions of what you're already using in a 'normal' recipe and not as much work as it sounds when you're converting from normal to Paleo baking. I think however Vamp's advice is the best. Start with paleo recipes. After a while you'll start to come to the same conclusions most of us 'old timers' come to in the Paleo kitchen. Know this though, Breads, muffins & cookies come together so much faster than the 'normal' method….especially bread & bread items….no kneading, no rising, no waiting. Mix ingredients (most in a food processor), pop in the oven and done. Besides, they taste SO much better than a lot of wheat based product. I've been dabbling in the kitchen long enough to venture into the 'hardcore' recipes....searching for dupes...best to start at the beginning.

JKL - The Great Cookie Caper is a common one....and danged frustrating! Expensive ingredients for a blah/blech product that is hard to work with, drives me crazy. Like any regular wheat based baking recipe, there are PLENTY of duds online. There are a few websites I've banned from my kitchen over the years. I'll hazard an educated guess on what happened to your cookies. Oil. Did the recipe call for the usual flour and then the addition of coconut, butter or lard? It took me a many cookie/muffin/bread puddles to realize "why in the heck am I adding oil when the flour is nut based?" Nut based flours are very oil laden (try squeezing almond flour between your fingers...yup, oily residue). The resulting product tends to be really soft and greasy in the end. This is why I add a few tbsp. of coconut flour to my bowl to adsorb oil and avoid the mess. I also either drop the addition of oil completely or just add a tiny splash to heavily coconut flour based recipes. The almond flour makes up for the oil addition. Also, after taking the cookies out of the oven let cool for a few minutes and then lift with a fish slice. Completely cooling, as you experienced, makes for a better taste & texture. You could also buy a jack hammer for those 'less than willing to leave' cookies )))))

KSuze - I did a quick search last night and found a few interesting articles on how tamoxifen can play out on lipids. Interesting reading here: https://academic.oup.com/jcem/article/83/5/1633/2865527 Another thought (because you hate fish), take a fish oil supplement....liquid, cold pressed only. A great brand that I have used is here: https://www.amazon.com/Carlson-Finest-Lemon-Norwegian-Omega-3s/dp/B001LF39RO Actually doesn't taste like fish at all (unless you burp an hour later, then you'll be finding Nemo )) Krill oil is also a great way to get your fish. My guru wrote this little ditty on fish oil: https://www.marksdailyapple.com/fish-oil-health-benefits/ , interesting take on the benefits. Btw, congrats on quitting smoking....how long have you been smoke free?

Vampriella - As I mentioned above, your advice to Junie would be the best. Start with established and move on from there. Not all of us are cut out to cook with crickets )))) I don't know if I like the cooking, the results, or just the science experiment edge of it better LOL! Your GP must be pretty darned good.....3 weeks is nuts!! I think you may have found another purpose.....chasing after answers.....sheesh!!! Hugs, you'll get there. Check out the link below in my reply to Junie...we'll get Stella all Paleo

JunieBee - The Kirbster's pic is too cute for words!!! I hope he enjoyed his Bday and the squeeky toys you gave him. Guess what? Kirby can be Paleo too!! Oh yeah...check this recipe out for homemade dog treats all Paleo.. http://www.primallyinspired.com/homemade-grain-free-dog-treats/ Vamp, that goes for Stella too. I actually saw a recipe once for frosted dog biscuits....perfect for you pooche's bday! Junie I LOVED the wall art...thanks for posting!

Ok, so it looks like Egad's test kitchen is in the weeds, but hang in. I still intend on wrapping up (lol) the great wrap challenge, and have a pastry post coming soon (remember the ravioli?). I've hit some hurdles with results and time is limited. Our business is going through it's busy time of year so I've been juggling too many plates. Speaking of too many plates, I have a crazy idea....what say y'all to making our own Cave Chick Cook Book? Everyone contributing their fav food recipes (like Inna's Kickin Chicken & Ksuze's Addiction in a Cup).....I'd be thrilled to put it together, but everyone has equal say in what's included and format. Care to join?

Oh yeah, I know...just got through saying i'm juggling too much and now wanting to take on cook book production......never a dull mo' kids! )))