The
Daily
Fix
Rest
Beef Chili
The Pareto Principle in Metabolic Health
Rest day
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables.
Applying the 80/20 rule of outcomes from causes to metabolic health.
Enjoy the recovery time, or make-up anything you missed from last week.
Ingredients
1 lb ground beef (80% lean)
½ onion, diced
2 cloves garlic, minced
1 chipotle pepper in adobo, chopped
1 Tbsp adobo sauce (from the chipotle can)
½ red bell pepper, diced
1 can (14.5 oz) diced tomatoes
1 cup beef broth
1 Tbsp tomato paste
½ tsp smoked paprika
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp chili powder
Salt and pepper, to taste
¼ cup fresh cilantro, chopped (for garnish)
Lime wedges (for serving, optional)
Macronutrients
Protein: 110g
Fat: 90g
Carbs: 35g
Preparation
Cook the beef: In a large pot or Dutch oven over medium-high heat, add the ground beef (1 lb). Cook until browned, breaking it apart as it cooks. Drain excess fat if needed and set aside.
Sauté the aromatics: In the same pot, add diced onion (½), minced garlic (2 cloves), and chopped chipotle pepper (1). Sauté for 3-4 minutes until the onion is softened and the garlic is fragrant.
Add vegetables and spices: Stir in diced red bell pepper (½), smoked paprika (½ tsp), cumin (½ tsp), oregano (¼ tsp), and chili powder (¼ tsp). Cook for another 2 minutes to enhance the flavors.
Combine and simmer: Return the cooked beef to the pot. Add diced tomatoes (1 can), beef broth (1 cup), tomato paste (1 Tbsp), and adobo sauce (1 Tbsp). Mix well, bring to a boil, then reduce the heat to low. Let it simmer for 20-30 minutes, stirring occasionally, until the flavors meld and the chili thickens. Season with salt and pepper to taste.
Serve: Ladle the chili into bowls and garnish with fresh cilantro (¼ cup). Serve with lime wedges on the side for an extra burst of flavor.
In this article, Ivor Cummings explores the Pareto Principle's application to metabolic health, emphasizing that 80% of health outcomes stem from 20% of causes. Drawing from his engineering and analytical background, he’s identified insulin resistance as a key driver of chronic diseases like heart disease, diabetes, and Alzheimer’s. Driven by mainstream dietary advice that promotes high-carb, low-fat diets, the modern epidemic of obesity and chronic diseases can be attributed to these guidelines.
To combat these issues, Cummins advocates a simple, effective strategy: a diet of protein-rich, low-starch foods, resistance training, and moderate sun exposure. By focusing on insulin regulation and avoiding distractions like cholesterol metrics, he argues, we can dramatically improve metabolic health and reduce the prevalence of chronic disease. His key message: "Respect your insulin."
M/45/215
Charlotte, NC