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Hormone Balancing Meatballs

June 28, 2016

Paleo Hormone Balancing meatballs

I love meatballs. And when I love something, I obsess over it for a good month-ish…

There were the meatballs for breakfast.

Lamb meatballs with sweet potato pasta.

And who could forget the Fertility Feast meatballs?

Meatball-making reminds me of cookie-baking. You roll up all of these fantastic ingredients into tiny little balls, put them on a baking sheet, and fill your kitchen with all the smells, until it's time to pull them out and try one bite of the juicy, herby, spicy, meaty cookie. But unlike cookies, I don’t believe you have to follow an exact recipe. That’s the beauty of cooking after all. A pinch of this, a handful of that – as long as it’s all things you like, it will most likely be delicious.

Besides being addicting, these particular meatballs have so many health benefits, it’s ridiculous. The reason? Because they have liver. Yes, liver. WAIT! WAIT! Before you freak out and close this page, please do two things for me: 1) Read the benefits below. And 2) See how I’m going to make it really easy for you to incorporate the liver into your diet through this awesome recipe.

Hormone Balancing Meatballs

Ridiculous Benefits Of My Liver Meatballs:

LIVER is one of the most nutrient-dense foods. Period.

Greater than 65% of daily requirement of folate for 30-something women.

High in B12, B6, zinc and iron, which helps with…

  • Depression
  • Thyroid issues
  • Low energy

The highest source of vitamin A, which improves…

  • Thyroid function. It supports thyroid deficiencies so it's perfect for anyone with hypothyroid.
  • Liver health and detoxification.
  • Absorption of Vitamin A. We can’t get ANYWHERE close to this amount of Vitamin A from vegetables – not only because vegetable don't have as much, but becasue the body has to convert it to retinol first in order to use it. Unfortuantely, the veggie conversion rate is not good – especially for people with thyroid issues. But with liver, it's already converted and ready to use!

Anti-Fatigue factor:

  • In a famous study done by Benjamin K. Ershoff, PhD, liver consumption prevented rats from exhaustion, even after swimming for 2 straight hours.
  • Could have implications for human consumption; many people report feeling energized after eating it.

WALNUTS are high in Omega-3 which has been shown to:

  • Balance depression, anxiety and mood swings associated with hormonal imbalances
  • Reduce inflammation and balance insulin

COCONUT OIL is a medium chain fatty acid which:

  • Is essential for hormone production
  • Keeps inflammation levels low
  • Boosts your metabolism
  • Promotes weight loss

My personal experience with these liver meatballs:

  • Incredibly satiating – I've tried liver in many different ways and THIS baby finally made me enjoy them.
  • Improved digestion
  • More energy
  • GREAT for fertility

Paleo Hormone Balancing Meatballs

Ridiculously Easy Way To Make It Delicious:

  • So that you don’t actually taste the liver, we’re going to mix it together with grass-fed ground beef and lots of seasonings and ingredients.
  • So that you don’t have to touch the liver (too much), I’m going to ask that you ask your local butcher to grind it for you. And if you ask really nicely, they might grind it together with the beef. (Shoutout to Anthony at Local Foods for being the sweetest, most accommodating butcher ever 🙂 )
  • So that you don’t have to deal with liver often, we’re going to make one BIG batch now so you can freeze them later and have a ready-to-go, highly nutritious dinner any night of the week.

Okay, enough talk. Are you ready to put all your fears aside and try liver???

   Paleo Hormone Balancing Meatballs Ingredients

Hormone Balancing Basil Meatballs
Print Recipe
Servings Prep Time
45 Meatballs 30 minutes
Cook Time
10 minutes
Servings Prep Time
45 Meatballs 30 minutes
Cook Time
10 minutes
Hormone Balancing Basil Meatballs
Print Recipe
Servings Prep Time
45 Meatballs 30 minutes
Cook Time
10 minutes
Servings Prep Time
45 Meatballs 30 minutes
Cook Time
10 minutes
Ingredients
Servings: Meatballs
Instructions
  1. Preheat oven to 400 degrees and set out three baking sheets with parchment paper.
  2. Melt 1 teaspoon of coconut oil on the sauté pan and toss in onion; sauté for 5 minutes-ish.
  3. While that's cooking, chop up garlic cloves, basil leaves and walnuts; Set aside.
  4. Set aside cooked onions and let cool to room temperature.
  5. Whisk eggs in a bowl.
  6. Stir in garlic, basil, walnuts, nutritional yeast, coconut flour and red chili pepper flakes.
  7. Pour mixture into beef and liver; Pour onions in separately.
  8. Get your hands in there and mix it all together.
  9. Roll mixture into 1 inch balls and place on parchment paper.
  10. Stick in oven for 10 minutes.
  11. Bonus: Once cooled, stick in freezer ON THE PAN to flash freeze your meatballs. Doing so will keep them in meatball shape so you can stuff them in freezer bags and have them on hand whenever you need them. Believe me, nothing is better than coming home to an empty fridge, and then remembering that you have delicious pre-made meatballs waiting for you in the freezer.
  12. TO RE-HEAT: Warm in pan with a bit of coconut oil, bone broth and/or spaghetti sauce for approximately 10 minutes.
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Recipes

Food & Fertility Series: Episode 1 + Fertile Myrtle Smoothie Recipe

June 22, 2016

HealthyStacey_Bride

I know that when I eat real, unprocessed, high-nutrient food, I will feel great and look great. When I work out on a regular basis, I will have muscle tone and less body fat. And when I get to sleep on time, I will feel clear-headed the following day.

These are all things that I can control. If I do A, then I’ll get B.

Well. It’s time to say goodbye to those days because we’re trying to have a baby (YAY!!!!!). Oh, and did I mention I also just got married? (double YAY!!).

For all of you out there who have experienced this (or are currently experiencing it), you know that you can never have full control over what your body decides to do, or doesn’t decide to do.  

Just because I eat this, take this, and time my ovulation just right, there is no guarantee (SCARY).

That said, there are things that I can do (and anybody else out there listening) that can increase my chances dramatically. Read: I’m going to try to control it anyway :).

SO even though we are technically just beginning (now that the wedding is over), I’ve been on a mission the last few months in anticipation of this blessed moment. A mission to read everything there is to read, and try everything there is to try on fertility – the natural way. Which means through FOOD (my favorite).

Thus begins my series on fertility. Essentially, I’m self-experimenting on myself. If I eat this way, will I not only get pregnant faster, but have a healthy pregnancy, and in turn, a healthy baby?

THE FOOD & FERTILITY SERIES:
A 5 part series revealing the food and habits I am incorporating into my lifestyle – one tip at a time. And yes, it will always be accompanied by a recipe. Also, follow along on my Instagram page to see fertility recipes (and just plain ol’ Paleo goodness) posted in real time. Let’s get this party started, shall we?

Tip 1: Start Early
One of the first books I read on natural fertility was, “Beautiful Babies: Nutrition for Fertility,” by Kristen Michaelis. There is a TON of good advice in this book. Some of it’s a little out there. But a lot of it makes sense. You just have to be willing to go outside your comfort zone a bit to follow the recommendations. 

I will be referring back to this book throughout this series, and I encourage you all to read it if you are also trying to conceive. But I will do my best to give you the Cliff’s Notes right here.

The best advice I got out of it was to START EARLY. 

Most people start thinking about fertility WHEN they are ready to have a baby. But, if you think about it, that’s like running a marathon without training for it first. To prepare your body to accommodate and grow a healthy baby for 9 months, you should really start preparing at least 3 months ahead.

Why 3 months?
It takes nearly 90 days for an egg to fully mature before it is ovulated and 72 days for a man’s sperm to form.  During that time, outside factors have influence over the quality of that egg (nutrition, oxygenation, proper blood circulation, the balance of the hormones, the mood of the mother, and stress).

Michaelis cites traditional societies that would prepare mothers 6 -12 months in advance for conception. The first half of that time was to help heal and detox the body. The second half promoted maximum fertility.

Multiple studies have linked infertility to malnourishment. And I know that when we hear ‘malnourishment,’ we think starving children in Africa. But it’s very possible for somebody following the standard American diet of 6-11 servings of carbs, a small amount of vegetables and healthy protein, and massive amounts of sugar and processed food, to be malnourished.

Traditional cultures placed a special emphasis on very nutrient-rich foods during this pre-conception phase…

  • Andes Mountain Tribes: Fish eggs
  • Gaelic Fisherman in Scotland: Fish heads stuffed with oats and chopped liver
  • Hunter-Gatherers all around the world: Liver, glands, blood, marrow, and adrenal glands from animals

These cultures were eating 10-20-30 times more of these vitamins than we eat today. When analyzed, it shows that these foods contain high amounts of vitamins A, D, and K2, folate, B6 and B12.  

I’ll get to more of the reason these nutrients are so good for pregnancy in our next Food & Fertility post. But for now, I want you to understand why preparing the body in this way is way more important than you may even imagine.

Now & Later
According to the Fetal Origins Hypothesis, foods eaten in pregnancy can significantly increase a baby’s risk of contracting chronic diseases later in life. In 2010, the culmination of these studies appeared in Time magazine with the following considerations:

What makes us the way that we are? Why are some people predisposed to anxiety, heart attacks, diabetes, or high blood pressure?

It is possible that the quality of nutrition you received in the womb (pollutants, drugs, mother’s health, stress level, state of mind) could have influence on your health as an adult.

This thought and others is the basis for a new-ish field of science called Epigenetics. Epigenetics means the nutrition or other environmental factors can influence the behavior of genes without actually altering DNA.

This means that what we eat as adults can change our health. But only so much. What we eat in the womb, however, can have a huge impact because that’s when our genetics are the most malleable.

Fact: Baby girls are born with all the eggs that they will ever have.

This means that, according to epigenetics, your health was determined by what your mother ate, what her mother ate, and what HER mother ate.

My point? WHAT YOU EAT NOW – whether it’s years, months or weeks before you have a baby – MATTERS.

WHOA. I know. Blows your mind a bit. I realize that some of these claims are controversial. And that it may cause you to freak out a bit (the last thing I want during this crucial time). But it was all based on scientific research, and I thought it was worth sharing.

The good news is WE HAVE CONTROL OVER THIS.  And the control, as always, lies in our food. 

Get started below with my delicious Fertile Myrtle Smoothie recipe. And while you are waiting for post number 2, check out my Instagram page to find tons of fertility recipes I've been posting.

Like what you read today? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

Much Love,

HealthyStaceySignature

Fertile Myrtle Smothie
Print Recipe
This thing is no joke. It will give you butt loads of energy. Whether you're trying to conceive or not, hormone balance is a good thing for all of us. And every ingredient in here is intended for healthy hormone balance.  Maca = Supports normal hormone production; stimulates and nourishes the hypothalamus & pituitary / Bee Pollen = Combats fatigue, increases energy, potent aphrodisiac 😉 / Goji Berries = Reduces inflammation, calms nervous system, treats female infertility and increases male sperm count
Servings Prep Time
1 person 10 minutes
Servings Prep Time
1 person 10 minutes
Fertile Myrtle Smothie
Print Recipe
This thing is no joke. It will give you butt loads of energy. Whether you're trying to conceive or not, hormone balance is a good thing for all of us. And every ingredient in here is intended for healthy hormone balance.  Maca = Supports normal hormone production; stimulates and nourishes the hypothalamus & pituitary / Bee Pollen = Combats fatigue, increases energy, potent aphrodisiac 😉 / Goji Berries = Reduces inflammation, calms nervous system, treats female infertility and increases male sperm count
Servings Prep Time
1 person 10 minutes
Servings Prep Time
1 person 10 minutes
Ingredients
Servings: person
Instructions
  1. Add all ingredients to your high-powered blender
  2. Pulverize for approximately 1 minute.
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Healthy Reviews

Get ‘Local Foods’ All Year Long in Chicago

June 16, 2016

LocalFoods_Purveyors

I love farmer’s markets. Come summer, you have this short window of opportunity to actually face the people who make your food. The farmers, the gardeners, the bakers and the artisans. They give you samples, they smile, they slip you a tomato on the house, and you can’t wait to go home and take a bite out of the freshest cucumber, peach, or blueberry you’ve had all year. Because it didn’t come from across the country, from some unknown source. It came from a nearby farm. And that makes all the difference.  

Living in Chicago, I have accepted this type of “grocery shopping” experience as a special occasion. Come Labor Day, it’s time to say goodbye to all your local foods.

Or so I thought. Until I discovered Local Foods.

LocalFoods_Sign

Local Foods is not a grocery store. It’s a public market for local food open ALL YEAR LONG.

YUSSS!

It has a sustainable whole-animal butcher shop, tons of local fruits and vegetables – each labeled by their farm and location, a café featuring all local produce and kombucha ON TAP.

LocalFoods_KombuchaonTap

You should have seen me on my first visit there. My head was spinning I was so excited. I actually finished shopping, loaded up my car, then upon further thought, went back in to pick up the rest of my groceries that I had originally intended on getting elsewhere.

IMG_0825

I could go on forever about the place (and probably will in future posts, and definitely on my Instagram page), but I want to spend some time today telling you about the hidden gem of a butcher tucked inside Local Foods. Just like a Farmer's Market, you can't necessarily go to their website to find out everything you need to know. Your best bet is to ask the purveyors themselves. So that's what I did. Below you'll find everything you need to know about the coolest, healthiest, most delicious butcher shop in town. Exclusive to HealthyStacey.com 🙂

Meet: The Butcher & Larder

Butcher&Larder

On their website, this is how they explain who they are:

Chicago’s first sustainable whole-animal butcher shop, led by Rob Levitt and his crew, produces the best steaks, sausages, charcuterie and other meat goodies the Midwest has to offer.

But there's so much more to it than that. Here's my experience:

THE MEAT:
All of their beef, lamb, pork and chicken are pasture raised. This means that they are raised out on the pasture (grass), but some are also fed corn for added flavor. A rare, rare find (at least in the Midwest) from a grocery store. Even Whole Foods only has select options for grass-fed meat or pasture-raised chicken. I've written a past post about the importance of grass-fed here. But just know that what your food eats is just as important as what your food is. 

Just like a farmer’s market, you actually get to know where your meat is coming from! Upon special request from the nice people at Local Foods (thank you Michelle and Andrew!), they have provided me with the source of all their meat. 

Ladies and Gentleman, meet your meat…

La Pryor Farm Beef
Ottowa ,IL
**Pasture-raised and pasture grained**
Never treated with any hormones or antibiotics
Mark and Kristin Boe have developed their own breed of cattle – Fleckveih and Black Angus cross. The family grows non-GMO corn on their farm exclusively for feeding their animals. The corn is cracked and mixed with hay and set out in the pasture to give the animals a natural way to eat grain while roaming the pasture.

La Pryor Farm Pork
Ottowa, IL
**Pasture-raised and pasture-grained**
Never treated with any hormones or antibiotics
Mark and Kristin purchased a rare herd of old line Duroc hogs from a family in Texas. Crossing the breed with Hampshire, they have created a unique breed that has “Superior marbling and a flavor like no other.”

Gunthorp Farm
LaGrange, IN
**Day range on grass and clover pastures, supplemented with corn and soybeans**
Never treated with any hormones or antibiotics
Gunthorp Farms raises Cornish Cross chickens on pasture. They have forty-six acres with chickens in the growing season.  A farm in Goshen, Indiana raise the just-hatched chicks in a hatchery, then they spend their first 3-4 weeks of their lives in a brooding barn under Gunthorp family management. They are then moved out to pasture.

Ferndale Turkey Farm
Cannon Falls, MN
No antibiotics or artificial growth hormones
**Free-Range during warmer months**
No shortcuts. Dale Peterson and his wife, Fern, live by these words. With 75 years and three generations of farming, the Petersons take pride in growing turkeys the way their farm’s namesakes (and nature) intended.  Their well-loved animals are fed their natural diet of grains, vitamins and minerals from a local feed mill.

Viking Lamb
Morristown, IN
**Exclusively pasture-raised**
Never treated with any hormones or antibiotics
Viking lamb raises wonderful lambs for meat, but a majority of their focus is specializing their breed and selling them to other farmers.

ButcherCounter_ButcherLarder

THE OPTIONS:
Because it’s a whole animal butcher, you can get ANY part of the animal. Meaning for crazies like me, I can easily get liver, sweetbreads and heart (GREAT fertility foods, more on that later). But even for the less crazies, it means unusual and custom cuts of meat, along with super decadent options like bone marrow, pates and homemade bone broths.

IMG_9013

THE BUTCHERS:
Did you ever watch the Brady Bunch growing up? Remember Sam the butcher? Alice’s bestie (well, with benefits ;). They’re like the 21st century version of him. Ask them anything about the meat, where it came from, what is a mortadella (Italian sausage made of finely ground pork and rich spices like pepper and pistacios)? They won’t make you feel stupid AT ALL. Plus, they encourage you to call ahead of time with special requests. For example, things like chicken liver and heart (don’t get grossed out; it’s really good for you) are not always readily available. But they will be if you just give them a heads up. 

Overall, this place just gives me happy vibes every time I go. From the bright and sunshiny setting, to the delicious samples handed out by passionate vendors, to the always-smiling bag man at checkout. This is my new happy place, and if you live in the area, I hope it can be yours too.

Local Foods
localfoods.com
1427 W. Willow, Chicago, 60642
phone: 312.432.6575
butcher: 312-583-7263 x122

Open Everyday
Weekdays 11am-8pm
Weekends 9am-6pm

LocalFoods_Family

Like what you read today? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

Much Love,

HealthyStaceySignature

p.s. I did NOT get paid to write this post. I just have a lot of love for this place and want as many people to shop and eat local as possible. 

 

Spicy Spicy Mahi Mahi + Bacon Asparagus & Spicy Carrots

April 1, 2016

MahiAndAsparagus

Well hello friends! It has been waaaay too long since we've talked. I know you're not looking for excuses – but I've got 'em if you want 'em. Work stuff. Life stuff. Nutrition schooling. Wedding planning. Breathe in. Breathe out. Okay, that's enough. Let's get to what you came here for.

My favorite kind of recipes are the ones that I make up on accident. They feel like a stroke of pure genius. What if I…? And then I added…? OH! And just a pinch of…! These are the truly original recipes because they happened from a series of accidental circumstances. Here's how this one happened:

My fiance brought home mahi mahi. I knew I wanted something with a little heat to it, so I created this concoction of herbs and spicy spices. But then, I had all this leftover seasoning. And I HATE wasting good food. So I identified the one vegetable that's always in my refrigerator, and always up for anything – CARROTS! I shredded them up, cooked them in leftover bacon fat I had in my fridge from Saturday morning breakfast, and sprinkled them with my spicy seasoning. Voila! A Heallthy Stacey recipe was born.

Oh. And let's not forget the health benefits of everything in this dish.

Why Mahi Mahi Is Awesome:

Great source of protein and omega-3 fatty acids. Has a ton of selenium in it – an antioxidant thought to have cancer protecting qualities, as well as vitamins B3 and B6, and iron. It is a mild-flavored fish, so it's great for those who know they should eat fish, but hate that fishy smell and taste.

Take Note: Since it is a low-fat, you will want to add some form of stable cooking fat to it before you grill or bake it to keep it moist.

Why Asparagus is Awesome:

Your digestive system loves Asparagus. Not only does it have a good amount of fiber and protein, it also has something called inulin. You may have heard of this thing called a "prebiotic." The idea is that inulin doesn't get broken down in the first segment of our digestive tract. Instead, it passes through undigested all the way to our large intestine, where it gets a big welcome party. Because there, it serves as an ideal food source for bacteria  assocated with better nutrient absorption, lower risk of allegies, and lower risk of colon cancer.

Take Note: How you store asparagus is VERY IMPORTANT. Unfortunately, it is  much more perishable than a lot of its fellow vegetables. It willl quickly lose water, wrinkle and harden. However, you can slow down the process by wrapping the ends of the asparagus in a damp paper or cloth towel. But you really should consume them within a couple of days, otherwise your'e going to lose out on a lot of their benefits. Sorry!

Why Bacon Fat is Awesome-Ish:

Bacon is not evil. I swear. And I'm not just saying that because it tastes awesome on everything and I love it so very much. I'm saying it because it's the truth. Dietary saturated fat and cholesterol are good for us, and not just in moderate amounts. Fat is a great source of fuel. It’s excess protein consumption that should be feared more than excess fat consumption. Here's the -ish part. There are some fat choices that are better than others. And when it comes to bacon fat (lard), bacon has higher levels of polyunsaturated fats and lower levels of omega-3 than others (lower polyunsaturated fat and higher Omega-3 is ideal). Which just means that you shouldn't cook with it everyday. But there is NO harm in indulging in bacon fat every once in awhile. It's still a hell of a lot better than cooking with canola oil (or any vegetable oil for that matter).

Spicy Spicy Mahi Mahi

MahiMahiHealthyStacey

If you like it hot like I do, you will like this fish. Note that, when I make up spice mixes, I tend to just add a dash of this and a dash of that – according to what I know I like. I encourage you to do the same. Consider the below measurements as loose guidelines and go to town!

Ingredients:

  • 1 teaspoon dried herbs de provence/ italian herb mix
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • S&P
  • 1 spoonful of ghee, melted

Directions:

  1. Preheat grill.
  2. Mix seasonings together in a bowl.
  3. Make a few slits in the mahi mahi with a sharp knife.
  4. Rub Mahi Mahi with melted ghee.
  5. Sprinkle seasoning all over fish until it is completely covered.
  6. Cook Mahi Mahi for about 4 minutes per side. Note: this largely depends on your grill, so watch your fish closely. As soon as it easily flakes when you press it with a fork, it is done.

Bacon Asparagus & Spicy Carrots

HealthyStaceyBaconAsparaguswithSpicyCarrots

This may look like just vegetables. But in reality, it's so much more. It's vegetables roasted in bacon fat. Yeah, you heard me. The key is: make sure the bacon comes from happy pasture-raised pigs. It makes all the difference. When your food is healthy, you’re healthy.

Ingredients:

  • 1 teaspoon of bacon fat for asparagus + 1 teaspoon of bacon fat for carrots
  • 1 bunch of asparagus
  • 3 large carrots
  • 1 teaspoon of leftover spicy seasonings from above (cayenne, herbs de provence, thyme, onion powder, paprika, S&P)

Directions:

  1. Preheat oven to 375.
  2. Melt 1 teaspoon bacon fat. Drizzle over asparagus.
  3. Sprinkle S&P over the asparagus.
  4. Stick in oven at 375 for 8 minutes.
  5. Shred carrots into long strips.
  6. Mix spicy seasonings together in a small bowl. Adjust amount of each seasoning to your taste.
  7. Heat second teaspoon bacon fat on sauté pan till it’s hot.
  8. Sauté carrot shreds for about 4 minutes – until they’ve shrunk a bit, but not to the point of crispy. Now sprinkle spicy seasoning over the carrots. Saute for 1-2 more minutes.
  9. Pull asparagus out of the oven and sprinkle with spicy carrot shreds. You’ve never had veggies like this before.

That's all she wrote, folks!

Like what you read today? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

Much Love,

HealthyStaceySignature

 

Sources:

  • http://healthyeating.sfgate.com/mahi-mahi-healthy-5223.html
  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12

  • For The Love Of Bacon

 

 

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