Podcast Episode #171: Christmas, Alternatives to Ghee & Boiling Beef

 Topics:

1.  What’s new for you from Diane & Liz [4:16]
2.  Shout Out: Yiddish Kitchen and Paleo after Bypass [14:14]
3.  This week in the Paleosphere: Bob Harper switches to paleo from vegan [17:07]
Listener Questions:
4.  What fat to use if I can’t tolerate ghee? [22:43]
5. Straining and saving fat off of ground meat [26:31]
6. Multivitamin and supplement suggestion [31:56]

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Liz Wolfe: Hey everyone! Welcome to Balanced Bites podcast number 171; the Christmas episode!

Diane Sanfilippo: {laughs}

Liz Wolfe: Merry Christmas you old broken down Building and Loan!

Diane Sanfilippo: {laughs}

Liz Wolfe: You old broken down podcast!

Diane Sanfilippo: {laughing}

Liz Wolfe: You know that this is the present that everyone is looking forward to opening today.

Diane Sanfilippo: I would be, for sure.

Liz Wolfe: Me too. We’re really going to put our all into it. {laughs}

Diane Sanfilippo: {laughs}

Liz Wolfe: Are you even going to be home for Christmas?

Diane Sanfilippo: I will not be home. I will be on a ship somewhere in South America.

Liz Wolfe: Well, if you’re going to be on a ship, you’re not going to be in South America. You’re not afraid of ships like I am.

Diane Sanfilippo: I’m not what?

Liz Wolfe: You’re not afraid of ships like I am. I’m very afraid of cruise ships.

Diane Sanfilippo: I’m not afraid of anything.

Liz Wolfe: I can name one thing you’re afraid of. {Laughs}

Diane Sanfilippo: {laughing} Babies?

Liz Wolfe: Babies! {laughing} Ew, babies.

Diane Sanfilippo: More on that later.

Liz Wolfe: More on that later. Alright, sponsors. We have some amazing sponsors who make this podcast possible. We’ve handpicked them metaphorically, and we want you to know about them.

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Diane Sanfilippo: Yum, yum!

Liz Wolfe: Yum, yum! And, by our Pop Filter Sponsor, Pete’s Paleo.

Diane Sanfilippo: {laughs}

Liz Wolfe: Love them so much! The 21-Day Sugar Detox is great for your body in so many ways, but consistently feeding yourself right can be a challenge. Pete’s Paleo makes delicious, seasonal, ready to eat meals that strictly follows the 21DSD program. They’re shipped directly to your door, ready to go. Let Pete’s Paleo help you with your 21DSD success. And don’t forget that their bacon is also 21DSD approved, and sugar-free. Might I also say, let’s Pete’s Paleo help you with your success at being a human.

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughs} Because I don’t know what I would have done without them this week. 5OFF21DSD coupon code is for $5 off 21DSD meals, and 5OFFPETESPALEO is a coupon code for $5 off regular Pete’s Paleo meals.

And finally, a sponsor I think everybody knows at this point, I’m really thrilled about. Dragonfly Traditions. Natural, nourishing skin care with absolutely no unnecessary chemicals. It’s natural nutrition for the skin. I personally am a huge fan of Dragonfly. I absolutely love their serum and their night cream. I’ve given them out to friends, and they love it too. All I can say is its just velvety. It goes on really smoothly, and it really does make my skin so soft and happy. I just can’t recommend Dragonfly Traditions or Phoebe, the owner, enough. She’s got a great story. If you head over to DragonflyTraditions.com and add Balanced Bites to your shopping cart for 1 penny, Phoebe will send you 2 free lip balms with your order, and she’ll also send you your penny back. {laughs}

Diane Sanfilippo: Isn’t that nice.

Liz Wolfe: Isn’t that sweet. Thanks, Phoebe.

1. What’s new for you from Diane & Liz [4:16]

Liz Wolfe: Alright, so what’s new, Diane?

Diane Sanfilippo: Well, Merry Christmas to you, my friend!

Liz Wolfe: Merry Christmas to you too! What are you getting me this year?

Diane Sanfilippo: I’m getting you not a day off of the podcast {laughs}.

Liz Wolfe: A sympathy card? {laughs}

Diane Sanfilippo: I don’t know. I don’t give gifts. I’m not a gifty person.

Liz Wolfe: You gave me Hail Mary’s once.

Diane Sanfilippo: I did. I’m not doing that this year, I’m sorry.

Liz Wolfe: I didn’t do it that year, so I’m sorry.

Diane Sanfilippo: {laughs} I think that was more of an opposite of a gift. It was a gift, but then I was like, ha ha, now she’s going to eat all these Hail Mary’s {laughs}

Liz Wolfe: {laughs} You forget that I have no problem with that.

Diane Sanfilippo: I know. Well that’s because you introduced me to them. Yeah, no gifts. We’re actually leaving the country as of tomorrow, which from the time this podcast airs will have been last week. {laughs} So we’ll be in South America for two weeks. So anybody who wants to ransack our house, now’s the time. We have nothing here of value.

Liz Wolfe: Except for Mason.

Diane Sanfilippo: {laughs} Oh yeah, the cat will still be here. The dog will not. My laptop will be with me. So that’s pretty much it. There’s nothing to see here. Anyway, so what’s going on with me. I just wanted to make sure folks know, because at events recently at all the book signings, I asked folks how they heard about the event, and the vast majority was from the podcast or from my emailing list. So, we’ve been griping about the whole Facebook situation

Liz Wolfe: Boo!

Diane Sanfilippo: For the last, I don’t know, couple of months or so. But really, literally, two people raised their hand, two people heard about an event from Facebook. Everybody else heard about it from the podcast, so I’m going to make sure I throw out the dates for you guys.

I’ve got a couple here that are pretty local to me in New Jersey, January 10th, which is a Saturday afternoon, I’ll be at Costco in Wayne, and that’s from 1-3. TBD; Saturday the 17th in East Hanover at Costco. So if you’re a New Jersey person like me and Wayne isn’t going to work for you, just hang tight, I’ll find out if it’s finalized or just check out BalancedBites.com on the sidebar, you can RSVP to events there, and you can see if that East Hanover event is happening on the 17th.

Then, I’m super excited, because I’ve never done an event in Salt Lake City before, so I’m doing a book signing, Friday the 23rd of January, 7 p.m. in Salt Lake City at Barnes and Noble Sugarhouse. So come join me there. And then I’ll be heading over to Sundance Film Festival to just hang out with some of my friends, and hopefully stand in line and catch some films. So, that’s what’s going on over there.

What else did I want to catch people up on? Well since it’s already Christmas, I’ll just remind people one last time about the kindle Practical Paleo holiday book. If you are going to New Years’ parties and stuff like that, I have really great recipes for some snacks and appetizers you can bring. Things like stuffed mushrooms, and other goodies and treats, so check that out if you want. It’s just $2.99, just have it up there in the kindle store.

And, probably the biggest news I have is that the biggest 21DSD ever will be kicking off on January 5th. I always have them start on a Monday. I don’t do the whole January 1st thing. It’s not technically New Years’ resolution, start January 1st. I really like everybody to start the 21-Day Sugar Detox on a Monday. I just think it gives you kind of a clean slate over the weekend, time to prepare food, time to sort of mentally prepare and get yourself started with the work week, just kind of ahead of time with weekend prep. We have some options if folks want to gift it to people. It’s Christmas already today, but if you want to give it to a friend, or maybe you have something last minute, or you want to jump in on it for yourself, you can still order the program and get the books in time for the January 5th start date. I’ll be sharing some information over, probably Instagram and maybe Facebook at some point about final dates to get the books, but it’s probably pretty soon to get them in time for January 5th.

The other really excited thing, which I think most folks who are tuned in on Facebook groups that I’ve started for 21DSD coaches, if you’re one of my personal trainers, or other nutritionist, or NTP, or NC, whatever, out there and you want to run people through the 21-Day Sugar Detox as a group, or maybe you’re already doing it, which is one of the huge reasons I decided to formalize this program, we’re launching the 21DSD coaches program.

There will be a beta version, so it will be really inexpensive for people who can get in on it super early, and the price will definitely jump up, but I’m keeping that first group to a very limited number of people, because you’ll kind of be my testers, and I’m going to get a bunch of feedback from you. So you’ll get a huge benefit to jumping in on it early, but it’s going to be an amazing program, even if you can’t get in on it early.

So, stay tuned for that, and check out the Facebook group. We’ll link to it here from the show notes. I’m pretty sure that will be opened just for about a week or so for the first handful of people to jump in on it, and then we’ll roll out the formal program, maybe another month later. I’m super excited about that. They’ll be kind of a test so you’ll get certified as a coach. It’s not a hard test, it’s going to be an open book test. I really want the coaches to know where to find answers to questions so you can help people through the program.

We’ll also be giving you a link, and kind of a little bio on the 21-Day Sugar Detox website that’s also relaunching soon. So when people are looking for someone to help them through the program a little bit more, just say for example you’re a personal trainer who takes a lot of athletes through the program, we’ll let people know that that’s your specialty, and if they want more coaching from you, they can join your group. So lot’s more information on that coming up, so just check out the Facebook group and stay tuned on that.

Liz.

Liz Wolfe: Hey.

Diane Sanfilippo: What is new with you?

Liz Wolfe: I’ve got some little news and some big news and some really interesting news. Not a lot. Just, hanging out. Growing a person in my uterus. But other than that, the Eat the Yolks audio book is here!

Diane Sanfilippo: Finally!

Liz Wolfe: Finally! I’m telling people!

Diane Sanfilippo: That’s the news we’ve all been waiting for!

Liz Wolfe: {laughs} Eat the Yolks audio book is now on audible and I believe ibooks. And I narrated it. I read it. All by myself. So that’s the big accomplishment I wanted to tell people about.

Diane Sanfilippo: {laughs} I’m pretty obsessed with audible.

Liz Wolfe: A lot of people are, it seems like.

Diane Sanfilippo: I’m pretty much exclusively. Yeah, I love it. Bossy Pants, huge loved listening to that one. Tina Fey, obviously.

Liz Wolfe: Yeah.

Diane Sanfilippo: Mean Girls. And I’m listening to Jim Gaffigan’s book, Food: A Love Story.

Liz Wolfe: {laughs} He’s funny.

Diane Sanfilippo: It’s pretty hilarious. So, yeah. Well that sounds good. Eat the Yolks is next in my audible list.

Liz Wolfe: Oh my gosh, you really want to listen to me that much more?

Diane Sanfilippo: It would be like you’re hanging out with me all the time.

Liz Wolfe: You’re going to take me on your South American trip with you?

Diane Sanfilippo: I’m going to listen to Eat the Yolks as I fall asleep every night so I can dream about you.

Liz Wolfe: I would do that too.

Diane Sanfilippo: {laughs} So creepy!

Liz Wolfe: {laughs} Oh man. What else? So I just published a video to YouTube and my blog and to Facebook about my experience with the NTA. It’s kind of a summary NTA, the Nutritional Therapy Association, which the nutrition credentials that I have that I have found most valuable in this, I suppose we can call it a career. {laughs} In this business I’m running here.

Diane Sanfilippo: Indeed.

Liz Wolfe: Indeed. But it seems like it’s really been helping people just kind of get to know the program a little bit, and check it out. The next program launches in February, so if you’ve been thinking about it, just pop over to my blog or to the video on Facebook. It says Nutritional Therapy Association NTP program review, just to kind of see what I have to say about it.

I remember sitting there with my husband and showing him how much it was going to cost at the time. It was a couple grand, and we were both looking at that and saying, can we do this? Can we spend this money right now, and within a very short period of time for us, it came back many, many times over. So it’s so funny to think about the fact that we were agonizing over this investment, when really it was the best thing I could have possibly done. So there you go.

And finally, the really big news.

Diane Sanfilippo: {laughs}

Liz Wolfe: A lot of people don’t know this, but I think it’s time, because maybe people today are watching Elf or watching A Christmas Story and whatnot. Take note that Ralphie from A Christmas Story, is actually Ming Ming, from Elf, and just let that marinate for a second.

Diane Sanfilippo: And which character, I saw you post about it. He’s the elf who tries and makes Buddy not feel so bad, right?

Liz Wolfe: Yes. “You’re not a cotton-headed ninny muggins.”

Diane Sanfilippo: {laughs} Elf is the best movie ever, and not exclusively because my doppelganger, I guess you could call her, is in it.

Liz Wolfe: Oh yeah!

Diane Sanfilippo: Perfect strangers have told me, do you know who you sound like? I’m like yes, yes I do.

Liz Wolfe: You do. You totally do. And we’re really, really low on the New Girl quotes this season, by the way.

Diane Sanfilippo: I’m going to have to rewatch them all a few times, and then bring them back in. I have been watching, it’s been pretty good this season.

Liz Wolfe: It’s been cracking me up, despite the fact the Winston is completely superfluous at this point.

Diane Sanfilippo: Worst.

Liz Wolfe: I still kind of like him. I like that they kept him around, even though they brought Coach back.

Diane Sanfilippo: Now they’re kind of just, we know he’s a lame character, we’re just going to keep making him be really lame.

Liz Wolfe: More and more lame.

Diane Sanfilippo: We’re not even going to try anymore.

Liz Wolfe: It’s just the Schmidt show at this point, and that cute British guy show.

Diane Sanfilippo: Oh, totally!

Liz Wolfe: Oh, he’s so cute. He’s darling!

Diane Sanfilippo: {laughs}

Liz Wolfe: I mean, darling! You just want to put him in your pocket!

Diane Sanfilippo: In your pocket! I was going to say, like a pocket Brit.

Liz Wolfe: Oh, he’s adorable.

Diane Sanfilippo: Oh yie yie.

Liz Wolfe: So that’s it for me.

2. Shout Out: Yiddish Kitchen and Paleo after Bypass [14:14]

Diane Sanfilippo: Ooh.

Liz Wolfe: Alright so… what.

Diane Sanfilippo: I have a quick shout out.

Liz Wolfe: Quick, quick.

Diane Sanfilippo: I just remembered it. And it may be a little late, and I’m sorry, but they didn’t get their acts together to finish this in time for it to not be late. And I can’t say I blame them, because we’re all quite busy these days. But, I want to give a shout out to our friends Simone and Jen, from Zenbelly and Predominantly Paleo, for launching their new eBook, Yiddish Kitchen. Have you seen it?

Liz Wolfe: Ooh, I forgot about that! Bagels!

Diane Sanfilippo: Yeah. Bagels! Oy vey!

Liz Wolfe: I love you guys.

Diane Sanfilippo: Bagels. So we’ll put a link to it, but I just wanted to throw it out there because I am from half of a Jewish family and half Italian, and not raised Jewish necessarily. I don’t know what I was raised. I was definitely raised on all of the food. That’s what I was raised {laughs}

Liz Wolfe: {laughs} Some of the weird food, too.

Diane Sanfilippo: Yeah, I don’t think I ever ate gefilte fish growing up, and I don’t think there’s a recipe for gefilte fish, but I’m pretty sure they have a matzo ball soup recipe, a whole bunch of really amazing traditional food. I know they have a challah bread, and they definitely have a bagel, and a dairy free schmear, which is a cashew cream cheese, and all kinds of good stuff. So you can check out their eBook. And it’s great for, obviously, Hanukah will just be ending when this episode airs, but any of your upcoming holidays, and obviously it’s valid for next year, as well. I just kind of wanted to give them a shout out, because I’m really psyched for them and happy for them and proud of them for getting that together.

Liz Wolfe: I just remembered a little shout out I wanted to give. I’m totally unprepared for it, but I’m going to do my best. I want to shout out to Orleatha from Level Health.

Diane Sanfilippo: Mm-hmm.

Liz Wolfe: She put together an eBook, the first that I have ever seen of anything like this for Paleo Post Bypass.

Diane Sanfilippo: Yes.

Liz Wolfe: So I know we have people out there that have tons of questions.

Diane Sanfilippo: We’ve had a lot of questions about that.

Liz Wolfe: Yes, we definitely have. She’s got an eBook out that I haven’t had the chance to check out, but I definitely will. And if anybody can blow that out of the water, it is definitely her. She is a fabulous gal, and doing amazing work. So we’ll get a link into this podcast for that, as well.

Diane Sanfilippo: Yeah, I kind of go back pretty far with her because she’s a Chekie, as well.

Liz Wolfe: Ahhh.

Diane Sanfilippo: A Chek Holistic Lifestyle coach, and so I remember chatting with her in different HLCs, or different certification letters there, but I remember chatting with her in a bunch of HLC groups and whatnot for years, probably before Practical Paleo came out. Definitely a long time ago. And yeah, she definitely is kind of on it, and knows her stuff, and is out to really help lots of people so I’m psyched about that. Yeah, I saw that. Awesome.

Liz Wolfe: love it.

3. This week in the Paleosphere: Bob Harper switches to paleo from vegan [17:07]

Liz Wolfe: Alright, so do we have much to say about this week in the real food paleosphere? I’ve got something. It’s a little something.

Diane Sanfilippo: Yeah you go then. You go girl. You go, Glenn Coco!

Liz Wolfe: {laughing} Well, I just think it’s interesting. I just read an article yesterday; and I’m going to be real honest. I’ve been interviewed by reporters in the past who have completely twisted my words, and attributed them to topics that they had nothing to do with. For example, I was interviewed by the Examiner whether carbs are safe on the paleo diet. I gave all of these quotes about how critical carbs can be for most people, how low carb diet is not appropriate for everybody, and basically the article headline was “Paleo Nutritionist advocates low-carb paleo diet for everyone.” You just never know where your words are going to be taken.

So, I took this with a grain of salt, but it appears that Bob Harper, very famous trainer from the biggest loser, has given up his vegan ways for a paleo diet.

Diane Sanfilippo: {laughs}

Liz Wolfe: Having been influenced by Crossfit, which I thought was very interesting. Now, it did seem like paleo was sprinkled throughout this article many times, probably for SEO purposes, but Bob himself never actually said paleo in any of the quotes, so who knows.

Diane Sanfilippo: Yeah. Is he still on Quakers payroll?

Liz Wolfe: {laughs} That’s what I’m wondering. Which is probably why he didn’t say paleo.

Diane Sanfilippo: Poor guy, they cleaned him out. Huh?

Liz Wolfe: Which is probably why he didn’t say paleo.

Diane Sanfilippo: Yeah.

Liz Wolfe: I mean, who knows, that article might disappear from the internet here in a minute once Quaker gets wind of it. But he looks a lot better. For a while there, he looked a little…

Diane Sanfilippo: Vegan?

Liz Wolfe: {laughs}

Diane Sanfilippo: {laughs}

Liz Wolfe: He looked pretty emaciated. Pretty gaunt to me.

Diane Sanfilippo: Yeah. You know, and I say that and I’m kind of joking and kind of not; there’s a lot of folks for whom eating an entirely plant based, no animal foods diet, you can tell when you look at a person, that they lack some vitality. They lack some color to their skin, and they don’t really look vital and healthy. I’m not going to say that 100% of folks out there will look that way or not be healthy eating that way. It’s something I never really advocate, it’s not something I ever got on board with or can feel confident about recommending, but yeah. I feel like a lot of times you can see it. And that’s your first sign of health or not. It’s just kind of, not just looking at those blood markers. What do you see when you look at the person, do they look vital and healthy or not, you know?

Liz Wolfe: Agreed. I was reading a few of the comments, and of course the comments are, he just didn’t do it right.

Diane Sanfilippo: Right.

Liz Wolfe: He didn’t do his plant based diet right. Whatever. Let the guy move on. But it was interesting, because recently what Anne Hathaway and Bill Clinton apparently have added meat back in. They were very famous vegans for a while. So I don’t know. It’s interesting.

Diane Sanfilippo: Yeah, well. I mean, we had dinner with my family yesterday and my sister grabbed a lamb chop.

Liz Wolfe: Whaaaat??!

Diane Sanfilippo: I was like, what just happened.

Liz Wolfe: Hold up.

Diane Sanfilippo: She hasn’t been vegetarian full on for quite some time, but I don’t think I’ve ever seen her eat fish at a meal and lamb. Fish was there at the meal. I ate both, of course {laughs}.

Liz Wolfe: That’s something people; that feels weird to me, Diane. Eating sea creatures and land creatures.

Diane Sanfilippo: I eat all of the things all of the time. But I kind of thought that my mom made the seafood so that my sister would have a different option. I feel like she’s probably eaten seafood the whole way through, I don’t think she was ever vegan. And she’s definitely pretty much gluten free. My sister actually teaches yoga in London. She has, I’m presuming, quite busy classes. She leads a lot of retreats and things like that, as well. So we kind of have semi parallel lives, just separately. Teaching. We just are teachers. But, yeah, I think it’s pretty interesting. It kind of took me aback when she had the fish on her plate, but also grabbed the lamb. It’s like they were both options, and I just kind of presumed that she would go with the fish and ignore the red meat. But that was pretty cool to see, and I’m happy about that. {laughs}

Liz Wolfe: I’m at a point in my life where I very much appreciate the iron in red meat, and I can feel it coursing through my veins after taking a bite. It’s pretty amazing. I can’t imagine what it would be like to not have it very much and then have your first piece. I really think that’s what gets people kind of like, whoa man!

Diane Sanfilippo: Yeah.

Liz Wolfe: This is good.

Diane Sanfilippo: Yeah, and I bet the iron, the heme iron, which you can only get from animal foods, which heme meaning from hemoglobin, you can only get it really from the blood of these other animals. I think that is what returns color, literally, to people’s faces so often.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: In their complexion. You can get iron from plant foods, just like lots of other nutrients that we talk about all the time, even vitamin A, but as beta carotene that you can get from plants, and iron that’s non heme iron from plants, it’s just not the same as the nutrients that we can get from animals. That’s one of those things where when they talk about you're not doing it right. It’s like, well there’s almost no way to do it perfectly in terms of eating just plants, and get the same nutrients, because they’re not the same. So anyway. There’s that.

Liz Wolfe: Agreed.

Listener Questions:
4. What fat to use if I can’t tolerate ghee? [22:43]

Liz Wolfe: Alright, questions?

Diane Sanfilippo: Shall we take questions?

Liz Wolfe: Shall we. And I think we’re going to go a little short on this episode today, just because it’s Christmas.

Diane Sanfilippo: Go hang out with your family, and your friends, and your tree, and your animals.

Liz Wolfe: And your tree? Go hang out with your tree.

Diane Sanfilippo: {Laughs} I wish we had a Christmas tree. We didn’t get one, since we’ll be gone.

Liz Wolfe: We keep them up until they’re dead and they’re a complete fire hazard.

Diane Sanfilippo: Yeah. Me too.

Liz Wolfe: Alright. Here’s a question from Vanessa. I don’t tolerate dairy, including ghee. What denser fats should I try? Vanessa says, “My question is concerning ghee. While I know I do not tolerate dairy products well, they make me feel kind of stuffy, like I need to clear my throat a lot and blow my nose, I’m confused as to why ghee still causes the same reaction. From my understanding, ghee contains little to no lactose or whey. What else could I be reacting to? Now that it’s winter, I’ve been craving denser fats, and coconut oil is just not cutting it. Tropical oils equals cooling. What are your thoughts? Thanks”.

Diane Sanfilippo: I think she might be reacting to the casein in the ghee. Although I know that Tin Star Foods, I know that Hima’s ghee, she’s the owner of that company. I know it’s been somehow certified as % casein free. Perhaps the way that she’s purifying it and getting the dairy solids out. So I don’t know if you haven’t tried that brand, maybe try it and see what happens. But in terms of fats that are more dense and nutrient, nutrient dense fats will be animal fats. So, I would definitely recommend using things like lard and tallow. Even duck fat, though I don’t know that that’s kind of my first choice, I would definitely say lard and tallow are some of my first choices there.

Liz Wolfe: If you’re concerned about, and I don’t think this is where she was going with this question. But I like ghee because generally I think if it’s grass fed we can expect that there’s some good vitamin K2 in there. I do know; well, I know a little bit. I haven’t independently verified it. But, emu oil should be a source of vitamin K2 as well, and you can take it internally.

Diane Sanfilippo: {laughs}

Liz Wolfe: I don’t know enough about it right now. I’ve been experimenting with it a little bit. But the walkabout; gosh I can’t remember what the rest of the name is. But it’s like walkabout emu oil. They claim it’s very special, kind of in the way some of these cod liver oil companies claim they’re the only ones doing whatever it is that they’re doing. But, if the nutrient question, and because we know that K2 is found mostly in dairy fat, and a little bit in goose liver and organ meats, if you wanted to try a little emu oil. Not to cook with, but just to get that vitamin K2 and see how you do with it, that might be worthwhile. I don’t think that was her question though.

Diane Sanfilippo: {laughs} I think she means in terms of, I think she means dietary, like she just wants to eat it. But I do think that your point about liver and just organ meats, if people are looking for nutrient density, if you’re not finding easy access to some of those fats, whether it’s lard, or tallow, or whatnot, you could get some more organ meats in. And I’ll just kind of throw in another note about Mediterranean Paleo Cooking, we have a really great beef heart chili recipe, which it tastes like regular muscle meat when you're eating it, for folks who are unsure. And then a really good pate recipe in there, as well. Lots of other offal recipes, you can check out.

Liz Wolfe: People are all about your pate. {laughs} All about your pate.

Diane Sanfilippo: It’s really yummy. The one in Mediterranean Paleo Cooking is really good, too, it just adds some different spices, but it has a similar effect. Lots of onions and garlic, and it just really mellows out the liver. It’s good.

Liz Wolfe: Coolness.

Diane Sanfilippo: Coolness.

5. Straining and saving fat off of ground meat [26.31]

Liz Wolfe: Alright, cooking ground beef. What to do with the fat. Diane says, not our Diane, this is a different Diane.

Diane Sanfilippo: {laughs}

Liz Wolfe: FYI. “My question is actually about a cooking tip; specifically about cooking ground meat and their fats. What is your method for browning ground beef. Do you save the fat, do you leave some fat in the meat for extra goodness, do you drain it off and how? I’ve been trying to cook paleo meals in bulk so that I can freeze portions and have lots of leftovers for me and my busy fiancé. For ground meats, I use grass fed ground beef or bison, and chicken, turkey, or pork breakfast and Italian sausage. When I cook ground beef, I try to cook multiple pounds at once, so I have lots prepped or frozen for fast dinners. I’ve been browning the meat in a skillet and draining the fat off, if there is any, but the more pounds I cook at once, the more difficult and time consuming the draining process is. I tried boiling the meat to save time from advice I saw on the internet.” Whoa, I have never heard of boiling ground beef.

Diane Sanfilippo: My jaw dropped, also.

Liz Wolfe: This is crazy. Well wow.

Diane Sanfilippo: {laughs}

Liz Wolfe: Wow Diane, this is something new.

Diane Sanfilippo: I feel like this could have been a kitchen tip question, should we be doing this as a kitchen tip?

Liz Wolfe: I mean, let’s not split hairs.

Diane Sanfilippo: ok.

Liz Wolfe: {laughs} “Which is very fast and easy to drain, you just pour it all through a colander to strain out the water along with the fat, and results in a very lean meat. My issue with that method is all the good fat from my grass-fed ground beef is being drained away. Is this a legitimate concern? Would I be better off just browning it in a skillet and just spooning most of the extra fat out? Have you ever boiled ground beef, and would you recommend it? I haven’t noticed much different in texture or flavor with boiling, so it’s really a matter of efficiency and health in my opinion.

I realize this may seem like a pretty basic cooking question, and there are a ton of tips on the internet about this, but none address grass-fed beefs fat content, so I appreciate any tips you might have.”

Diane Sanfilippo: Ok, I’ve definitely never boiled ground meat. I am..

Liz Wolfe: Like in a sous-vide?

Diane Sanfilippo: I really don’t know. I would never have even considered it. I don’t know. I know sometimes people boil chicken to then make chicken salad, because they’re just not that concerned about it not being super juicy when it’s done cooking, but I love the maillard reaction of cooking. The browning that happens, the flavor that develops when you brown meat. And so I do anything and everything I can to brown my meat.

Liz Wolfe: That’s going to kill you.

Diane Sanfilippo: You know, I will let my body take care of the advanced glycation end-products. {laughs}

Liz Wolfe: {laughs}

Diane Sanfilippo: Resulting from the maillard reaction. I’m a foodie before anything else, so I want all of that good stuff. So here are my thoughts. I would just strain the fat and save it, and I would cook your veggies in it. What I typically would do with that fat, if you were just cooking one pound, I would cook the meat, take the meat out and then cook the veggies right there in the same pan, because then you don’t need to put cooking fat into the pan, it’s already there. I definitely wouldn’t get rid of that fat, because that is so much of kind of what you’re paying for with grass fed animals, is that they’re fat is a much healthier profile, and you’re getting some omega-3s from it, and I just really wouldn’t get rid of that.

I feel like, you know, the frugal side of me is, use everything that you're getting, and definitely don’t toss it. I think the flavor of the meat, when you brown it in a skillet versus perhaps boil it, is definitely going to be better although she’s saying she doesn’t really notice much. I can’t even imagine that it would taste exactly the same, I just think that there’s something that happens that is magical in a skillet.

But, I would save it, I would cook my veggies in it, whatever your cooking right after, preferably. If you need to strain it off and save it, kind of the way you save bacon fat. You can save it probably on the counter for a day or so, but I would just stick it in a glass container, something that’s like a Pyrex container, something that won’t shatter, something that’s not thin glass like a drinking glass from your cabinet, I would use something like a Pyrex nonreactive glass, and put that hot fat into it, and then you can cool it down in the fridge and use it for cooking at a later time.

That’s probably what I would do. I definitely wouldn’t get rid of it. I am not someone who boils meat or generally recommends that, although I’m sure there’s lots of folks who do it to separate that fat and get rid of it because they want to eat super lean meat, but I think it’s just wasting something that’s precious.

Liz Wolfe: Agreed. Especially with grass fed.

Diane Sanfilippo: But I don’t generally, I don’t think I ever noticed enough fat to be draining off my meat.

Liz Wolfe: I haven’t either. Maybe a little bit in the, not the grass fed ground beef, but definitely my ground pork.

Diane Sanfilippo: I’m almost always adding fat to cook it, so I’m kind of a little perplexed by this. I mean, I wonder if it’s 100% grass fed or if it’s getting grain finished, then it would have more fat. I don’t know, my grass fed ground beef is generally not fatty enough to have enough that’s kind of visible to strain. And I think it’s sort of important for the taste and texture of the meat to leave it cooking in that fat. So there’s that.

6. Multivitamin and supplement suggestion [31.56]

Liz Wolfe: Interesting. Alright. This one is from Chelsea. What vitamin supplements should I take? Chelsea says, “What vitamin supplements should you take? As in, a detailed list of what ones, and where to buy quality ones.” Do you have a detailed list? I didn’t come prepared, I left my detailed list at home.

Diane Sanfilippo: But we have a response.

Liz Wolfe: Ok. “I follow AIP and have been for about 3 months. I’m having trouble sleeping, so it ranges greatly from 4-8 hours. I exercise 6 days a week. I do not take any supplements because they tend to upset my digestion due to the quality of them. I’m exhausted all the time, and I know I’m lacking something in my diet. You guys are awesome, and I love unicorns.”

Diane Sanfilippo: {laughs}

Liz Wolfe: Do we love, have we talked about unicorns on this show?

Diane Sanfilippo: I don’t; no, I don’t know.

Liz Wolfe: I had a unicorn steak the other day, it was really good.

Diane Sanfilippo: {laughs}

Liz Wolfe: This is really good. If she’s on AIP, obviously, she’s going to have check where everything is coming from. I mean, if somebody really wants to take a vitamin supplement in particular, like a multi, I’m always like the only ones I know, maybe Garden of Life, maybe Pure Synergy, for her I would probably definitely add a whole foods vitamin C supplement if she’s just constantly exhausted, working AIP.

Diane Sanfilippo: Mm-hmm.

Liz Wolfe: Probably dealing with some hormonal flat lining, adrenal issues and whatnot. I really like Pure Synergy’s vitamin C blend because it’s all from whole foods, so love that. But those are really the only two multi companies that I like. Pure Synergy has a freeze dried powder that I’ve talked about before. But I don’t know that she can eat everything that’s in there.

Diane Sanfilippo: Mm-hmm.

Liz Wolfe: So that’s a tough one.

Diane Sanfilippo: The one other multi that I know of that I think is not necessarily foods based, which in this case might be better, because if she is reacting to a lot of foods, is the one that Mira and Jayson Calton have developed, and it’s a powder form, which I actually think is really great for people who aren’t digesting food that well. And this actually kind of ties back to that note that you had about Orleatha’s book on gastric bypass, for folks who have had any kind of gastric bypass, or banding, or any of that and really don’t digest a lot of whole foods and a lot of fiber that well. Taking whole food based or capsule based supplements can be different, so I know theirs is a powder form, so it’s just kind of like you make a drink out of it, and that’s a multi you can try.

The other note I was going to give Chelsea here is, in Practical Paleo I kind of have a full outline of different supplements that you can examine for an autoimmune protocol. The reason I wanted to tackle this question is because we never have, here’s the list of supplements everyone should take. It’s never like that, because everyone’s got different needs. And somebody who is on AIP who is feeling super exhausted, there may be something different that you need that works for you, that somebody else really doesn’t need.

And so, you can look through what I have notes on in Practical Paleo in terms of nutrients that you may need extra of. You can read which foods you can get those from primarily, because I did call out these supportive nutrients and where you can find them in food, but also some supplement forms of them and kind of what they do. I think when you see what they do and you can identify what’s going on with your body, and also hopefully work with a practitioner to see which is going to be best for you to kind of hit. Because sometimes, it’s that broad spectrum multi approach that really just helps fill in the gaps, and really helps to support your body when you’re not sure what to take, but I think sometimes it is more about being specific to your needs, and not just taking everything and hoping something works, you know.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: Really just honing in a little bit more.

Liz Wolfe: Definitely. I did not know about the Calton’s line, I’ll have to check that out.

Diane Sanfilippo: Yeah, they have a multi, it’s called nutrients. I think I have it in the shop page on Balanced Bites, because I don’t have tons of multivitamins that I recommend. But I know them personally, we’re actually going to be in South America with them. And I know so much of the reason why I support some of my friends work, not just because we’re friends, but we’re almost friends just because I think they’re heart is always in the right place. Like writing a forward for a baking book in paleo, people might think that’s kind of crazy, but I talked about it with Brittany so it’s like I know where she’s coming from, and so I can get behind what she’s out there promoting, and what she’s creating.

Same thing with the Calton’s. I know where they’re coming from, this is stuff that they developed and they believe in really strongly, and they take it. I just really think it’s a great product, but I’m terrible myself about taking supplements, so I don’t remember things. {laughs}

Liz Wolfe: {laughs}

Diane Sanfilippo: But I think it’s a great form, also, because it solves a lot of problems for people. Where they have way too many capsules to take, or they just can’t digest it well. So, yeah. Check it out.

Liz Wolfe: You know what I’m excited about?

Diane Sanfilippo: Ummm…

Liz Wolfe: Just say what.

Diane Sanfilippo: Aliens.

Liz Wolfe: You always have to guess. Always you have to guess.

Diane Sanfilippo: What?

Liz Wolfe: I’m excited about my fertility and pregnancy program coming up, where I talk a ton about supplements in details for that point of your life. Because like you said, it’s not the same for everybody.

Diane Sanfilippo: Yeah.

Liz Wolfe: Yay.

Diane Sanfilippo: Well that’s good.

Liz Wolfe: So we’re at 35 minutes and I have to go now. {laughs} I have to go open presents!

Diane Sanfilippo: {laughs}

Liz Wolfe: Obviously.

Diane Sanfilippo: I only sent coal.

Liz Wolfe: That’s fine, we can use that.

Diane Sanfilippo: {laughing}

Liz Wolfe: Do you have any tips? I did not actually come prepared with a whole lot of tips.

Diane Sanfilippo: I think the beef thing was kind of my tip for the week. That’s a good one. I think we’ve got to wrap up and let people get back to their families and all that good stuff.

Liz Wolfe: Agreed. How about for our hashtag? It will be #boilingbeef.

Diane Sanfilippo: {laughing}

Liz Wolfe: So if anybody does that, I want to see {laughs} how it works.

Diane Sanfilippo: Or you can #boilingbeef to show us things you’re doing that are not boiling beef.

Liz Wolfe: {laughing} #notboilingbeef. Oh, ok.

Diane Sanfilippo: I think corned beef, well.

Liz Wolfe: That sounds good. #notboilingbeef #listeningtoeattheyolksonaudio.

Diane Sanfilippo: {laughing}

Liz Wolfe: That could be what people are doing besides boiling beef.

Diane Sanfilippo: Ok.

Liz Wolfe: Alright. Merry, merry Christmas. That’s it for this week. You can find Diane at http://dianesanfilippo.com, and join me, Liz, at http://realfoodliz.com/. Join our email lists for free goodies you don’t find anywhere else on our websites. While you’re on the internet, leave us an iTunes review. We’ll see you next week for New Years’.