Sorry about the few days of no posting, I just started 16 hour shifts! This is why I cook two weeks of meals in advance!
There are a few things I would like encourage everyone to do, regardless of what "diet" you're on or what lifestyle you choose to lead. However this is MOST important for those of you who are just starting out.
Even without insurance a general check up with a doctor is not all that expensive, and WITH insurance it can be free! Many different companies offer an annual check up for no cost because it is just EASIER to catch something earlier on. It's easier on you and it's cheaper in the long run for the insurance company, so if you have this available to you, take advantage of it!
There is a lot of talk about increased LDL (bad cholesterol) with Paleo. The Paleo lifestyle itself does not cause this! Remember that! What does cause this? Lack of paying attention! Large quantities of saturated fat, not enough exercise, not enough micronutrients, genetics (to an extent) can all contribute to high bad cholesterol levels. So what I want to talk about the 2 factors that you can change (besides the obvious one, exercise!).
#1 Micronutrients: This one is easy! Micronutrients are those minerals such as zinc, copper, iodine, and also those vitamins like A, B, C, D, E, K.... sound kind of familiar? These are easy to get from all of those fresh fruits and vegetables you eat with every meal (you heard me). Take advantage of all the fruits and vegetable you can get only a couple months out of the year. This will rotate what you eat so you don't get bored eating red apples every single day! Right now there are still some berries that are in season, though they are going out quick, but pears of all kinds are fantastic right now! Red pears are sweet and very juicy! It's like eating a syrupy dessert. Dig in!
Remember: Eating fruits and vegetables of ALL colors will help make sure that you get those essential micronutrients. Micronutrients help balance proper LDL and HDL (good cholesterol) levels.
#2 Saturated Fat: Paleo eaters everywhere love their coconut, their coconut flour and their coconut oil/cream/butter, ect! Take a look at that jar. Do it right now. Look at the total fat in the product per serving. Now look at the Saturated Fat content for the same serving. WOW! Those numbers aren't very different, are they? Now do the same thing with olive oil. HUGE difference!
You will find saturated fat in other places like in bacon, red meat, and other fatty meats and fatty fish (especially farm raised fish, you want wild caught!).
The whole point of this is not to say become a vegetarian, heck no! But watch the percentage of saturated fat you are consuming. Simple fix to help you live a long and healthy life!
So, as I was saying, get that annual check up, KNOW YOUR NUMBERS. I strongly encourage you to get your numbers checked before you start a new lifestyle, at three months and at six months. This makes it easier to identify the source of the problem if there is a problem. A lot of stuff can change in a year, three months is a much easier window to tweak any problems that may arise.
The more you know ;)
Friday, August 30, 2013
Monday, August 26, 2013
FAUX PHO
I don't know about you, but I love Vietnamese Pho soup. It's great when the weather is cold, it's great on a dreary day, it's great when you aren't feeling well because it isn't too heavy (and if my sinuses are all stopped up, I love spicy food). Pho does not have to be spicy and anything with "heat" is generally added to each persons own bowl which makes this an ideal meal to share. I will admit to you that I cheated a little and I found Pacific brand Organic Vegetable Stock and there is nothing in it that isn't Paleo, though it is a vegetable stock with a little tomato in it. It has a wonderful flavor.
You will need a cutting board, a knife and a 2 quart pot. Yields 3 servings.
Ingredients: 4c vegetable stock, 1/2 smallish yellow onion, 1/2 sheet nori, 1 zucchini or squash, 6 medium sized mushrooms, cilantro, fish sauce, 1 jalapeno, 1 lime, your choice of grass fed beef, chicken, or pork. Cutlets work best as they are thinner and cook quicker. Bok Choy (optional)
#1: Put the vegetable stock in your pot along with 1Tbsp fish sauce, place over low-medium heat.
#2: While your stock is heating up, take your zucchini or squash, whichever you prefer, and slice it thinly longways. Then cut those each one of those slices into little strips. Now you have noodles! (Pho is traditionally served with rice noodles). Set these aside. DO NOT PUT IN POT!
#3: Wash your mushrooms gently to remove dirt. Remove stems. I used Cremini mushrooms for their firm texture and slightly richer taste. Slice your mushrooms to desired thickness, put in pot.
#4: Julienne 1/2 small yellow onion, or desired amount, put in pot. Tear up 1/2 sheet nori into small pieces, add to pot.
#5: Take your cutlets, whatever kind you are using, and find the direction the grains in the meat are going and cut opposite the grains. This will make your bites more tender and easier to eat. Cut meat into spoon sized bites. About a cup of meat. Add more or less as desired. Pho soup is traditionally heavy on the broth.
#6: At this point I add just a smidgen of cracked pepper. Increase heat slightly on stove, place lid on pot and cover, letting the whole pot cook together. (About 15 minutes or until meat is completely cooked and flavors have come together and soup has come to a boil.)
#7: Wash, pat dry cilantro. Slice lime into sections. Thin slice jalapeno. Arrange on plate for your guests.
#8: Place desired amount of "noodles" in the bottom of your bowl along with desired accoutrements for flavor. (I like a few slices of jalapeno for heat along with the cilantro and a squeeze of fresh lime). Pour hot broth over your zucchini. Your "noodles" will cook in the bowl! Enjoy!
You will need a cutting board, a knife and a 2 quart pot. Yields 3 servings.
Ingredients: 4c vegetable stock, 1/2 smallish yellow onion, 1/2 sheet nori, 1 zucchini or squash, 6 medium sized mushrooms, cilantro, fish sauce, 1 jalapeno, 1 lime, your choice of grass fed beef, chicken, or pork. Cutlets work best as they are thinner and cook quicker. Bok Choy (optional)
#1: Put the vegetable stock in your pot along with 1Tbsp fish sauce, place over low-medium heat.
#2: While your stock is heating up, take your zucchini or squash, whichever you prefer, and slice it thinly longways. Then cut those each one of those slices into little strips. Now you have noodles! (Pho is traditionally served with rice noodles). Set these aside. DO NOT PUT IN POT!
#3: Wash your mushrooms gently to remove dirt. Remove stems. I used Cremini mushrooms for their firm texture and slightly richer taste. Slice your mushrooms to desired thickness, put in pot.
#4: Julienne 1/2 small yellow onion, or desired amount, put in pot. Tear up 1/2 sheet nori into small pieces, add to pot.
#5: Take your cutlets, whatever kind you are using, and find the direction the grains in the meat are going and cut opposite the grains. This will make your bites more tender and easier to eat. Cut meat into spoon sized bites. About a cup of meat. Add more or less as desired. Pho soup is traditionally heavy on the broth.
#6: At this point I add just a smidgen of cracked pepper. Increase heat slightly on stove, place lid on pot and cover, letting the whole pot cook together. (About 15 minutes or until meat is completely cooked and flavors have come together and soup has come to a boil.)
#7: Wash, pat dry cilantro. Slice lime into sections. Thin slice jalapeno. Arrange on plate for your guests.
#8: Place desired amount of "noodles" in the bottom of your bowl along with desired accoutrements for flavor. (I like a few slices of jalapeno for heat along with the cilantro and a squeeze of fresh lime). Pour hot broth over your zucchini. Your "noodles" will cook in the bowl! Enjoy!
Saturday, August 24, 2013
Exercise
I know, I know, it's a bad word. You have been working your rear end off all week, you're exhausted and all you want to do is sleep, run errands, and do something "for you" (a treat) so that you can get ready for Monday morning. But you know what I think about rewards.
WRONG
Exercise is "for you". If you have gone through the transition of starting Paleo, then you sure as heck better have enough "drive" to get your rear end somewhere and do that cardio! Exercising is part of healthy living. Live healthy or don't, that whole straddling-the-fence thing irks me to no end. Thanksgiving and Christmas may be special occasions. Tuesday is not.
Besides, exercising on a regular basis GIVES YOU MORE ENERGY! Trust me. Three days of not being at the gym, going for a walk, or doing some sort of dedicated exercise (we will get to that in a minute), and I feel like a zombie. It gets progressively harder to get up and go to the gym.
Benefits of exercise:
*More Energy! Less Tired! (your body learns how to use oxygen and nutrients more efficiently)
*Less Hungry (over time, you may feel a little hungrier after a workout the first few days, don't binge!)
*Higher Metabolism = More Calories Burned
*Better Sleep (better sleep will result in lower amounts of stress and cortisol, decreased appetite, more energy... see where this is going?)
*Better Mood (Cardio workouts stimulate parts of the brain to release more "feel-good" chemicals like serotonin)
*Lower Cholesterol (Cardio of 30 min or more can help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol)
Ideally you will be able to workout 4-5 days a week for at least an hour at a time. While "warming up" on the treadmill for 15-20 minutes is good, actually getting your heart rate up for 30 minutes is even better.
So you're not much of a runner. That's okay. If a brisk walk gets your HR up, great! If not, try increasing your walking pace and increase the incline plane (if you're on a treadmill that can) to increase your body's demands and get that heart rate up. If you want to run but you're not quite there, try walking and jogging on and off for 1-3 minutes at a time. Eventually you will be able to jog more and walk less in between the intervals.
Earlier I mentioned the words "dedicated exercise" and the reason I did this is because I have seen too many articles that say if you don't have time to workout it's okay! IT'S NOT. House work, chores, ect., yeah it IS work but it's not going to keep your heart rate up consistently and long enough to really reap all of the benefits you get from dedicated exercise. The same thing goes with taking the stairs instead of the escalator or elevator. Yay for you! You burned 3 more calories! I take the stairs too, but it is not an accomplishment that keeps me from going to the gym or watching what I eat.
If you have trouble being motivated, it is good to have that support group to encourage you and maybe even go with you. Me? I'm competitive. So I have a friend who texts me his accomplishments and I try to match or one-up him, and then text him back.
I am not you. You are not me. Do what works for you.
Another thing you can do is set up weekly challenges between you and a friend. Alternate who makes the challenge each week. An example might be: Go to the gym three days in a row and walk/jog three miles. The more you jog, the less time it takes! Anything else you do to get in your (hopefully) hour or more workout, is up to you.
WRONG
Exercise is "for you". If you have gone through the transition of starting Paleo, then you sure as heck better have enough "drive" to get your rear end somewhere and do that cardio! Exercising is part of healthy living. Live healthy or don't, that whole straddling-the-fence thing irks me to no end. Thanksgiving and Christmas may be special occasions. Tuesday is not.
Besides, exercising on a regular basis GIVES YOU MORE ENERGY! Trust me. Three days of not being at the gym, going for a walk, or doing some sort of dedicated exercise (we will get to that in a minute), and I feel like a zombie. It gets progressively harder to get up and go to the gym.
Benefits of exercise:
*More Energy! Less Tired! (your body learns how to use oxygen and nutrients more efficiently)
*Less Hungry (over time, you may feel a little hungrier after a workout the first few days, don't binge!)
*Higher Metabolism = More Calories Burned
*Better Sleep (better sleep will result in lower amounts of stress and cortisol, decreased appetite, more energy... see where this is going?)
*Better Mood (Cardio workouts stimulate parts of the brain to release more "feel-good" chemicals like serotonin)
*Lower Cholesterol (Cardio of 30 min or more can help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol)
Ideally you will be able to workout 4-5 days a week for at least an hour at a time. While "warming up" on the treadmill for 15-20 minutes is good, actually getting your heart rate up for 30 minutes is even better.
So you're not much of a runner. That's okay. If a brisk walk gets your HR up, great! If not, try increasing your walking pace and increase the incline plane (if you're on a treadmill that can) to increase your body's demands and get that heart rate up. If you want to run but you're not quite there, try walking and jogging on and off for 1-3 minutes at a time. Eventually you will be able to jog more and walk less in between the intervals.
***When you exercise you should still be able to talk! If you find
yourself so out of breath that you can't even say one or two word
sentences, slow down or stop immediately! This is a sign that your body
can't keep up with what your are asking it to do.***
If you have trouble being motivated, it is good to have that support group to encourage you and maybe even go with you. Me? I'm competitive. So I have a friend who texts me his accomplishments and I try to match or one-up him, and then text him back.
I am not you. You are not me. Do what works for you.
Another thing you can do is set up weekly challenges between you and a friend. Alternate who makes the challenge each week. An example might be: Go to the gym three days in a row and walk/jog three miles. The more you jog, the less time it takes! Anything else you do to get in your (hopefully) hour or more workout, is up to you.
Thursday, August 22, 2013
You don't earn food
This is a short post (well, it was going to be) in order to point out something. American's have this mentality that if you do something, you deserve a reward. ESPECIALLY Americans who "diet and exercise". Dieting is great. Exercise is fantastic! But just because you went to the gym does not mean you have earned a reward.
What brings this up is the increasing number of recipes you can find on how to make Paleo desserts/candy/cakes/pies/pudding/indulgentsnackinsertnamehere. We eat Paleo because we want to be healthier. We exercise because we want to firm up and look better and feel better about ourselves. I am a guilty as anyone on this. I'm a bang-up whiz in the kitchen.
So let me say this again: Working out and eating well does not mean we deserve any kind of treat. So if you are going to make a dessert (and yes, I will be posting some great recipes at some point), do not tell yourself it is a reward. YOU DO NOT EARN FOOD. You eat food because your body needs it to be healthy. Learn the difference. It is okay to be hungry sometimes. (As long as you are only hungry, if you have a medical condition and you need to eat something, by ALL means, eat something!) You won't die if you wait four or five hours between meals. Not learning this can easily get you into a ping-pong mentality and soon into a ping-pong craving habit (like we talked about yesterday) because what do all of these indulgent treats have in common? SUGAR! Yes it's RAW honey and PURE maple syrup, but carbs (sugar) are still carbs. Lets compare:
***1 Tablespoon Raw Honey = 17 carbs
***1 1/2 Tablespoons Pure Maple Syrup = 19 carbs
OR
4 cups sliced cucumber or sliced white button mushrooms = 16 carbs
3 cups of steamed cauliflower = 15 carbs
2 1/2 cups of sliced red, orange or yellow bell pepper = 15 carbs
2 cups of steamed broccoli = 16 carbs
2 cups diced watermelon = 16 carbs
1 1/2 cups of carrots = 18 carbs
1 cup diced honeydew melon = 15 carbs
1 medium peach = 14 carbs
1/2 banana = 14 carbs
1/2 medium apple = 12 carbs
How BADLY does that cup of coffee or tea need to be a little sweeter?
So, the moral to the story is this. You deserve nothing. You want everything (the good stuff, anyway). So if you are going to indulge yourself and it can't wait for a meal, that is fine. I EAT DESSERTS AND SNACKS, TOO, but I don't eat them all the time. That thirty minutes on the treadmill does not make me eligible for anything, and my reward isn't eating a bunch of calories. My reward is wearing smaller pants, dangit! THAT is what I earned. So if you are going to eat dessert, just tell yourself you're eating dessert because it tastes good.You want dessert? Eat dessert.
Following this, over time, will help train your body to "need" less. If you are starving after a work out, maybe plan to work out just before meal time, but remember: your body needs about 20-30 minutes after you work out before you eat in order to really get the most out of your workout. Your metabolism will still be up for the next couple of hours so you don't need to shove food down your gullet in order to take advantage of your boosted metabolism the second you step off the treadmill. By the time you stretch and make it home from the gym your twenty to thirty minutes will have gone by. (Again, being hungry is ok, if you are dizzy that is NOT okay and you may require a small snack like some fruit or some juice. Either way, drink plenty of water before and after your time at the gym as dehydration can easily make you feel under the weather.)
What brings this up is the increasing number of recipes you can find on how to make Paleo desserts/candy/cakes/pies/pudding/indulgentsnackinsertnamehere. We eat Paleo because we want to be healthier. We exercise because we want to firm up and look better and feel better about ourselves. I am a guilty as anyone on this. I'm a bang-up whiz in the kitchen.
So let me say this again: Working out and eating well does not mean we deserve any kind of treat. So if you are going to make a dessert (and yes, I will be posting some great recipes at some point), do not tell yourself it is a reward. YOU DO NOT EARN FOOD. You eat food because your body needs it to be healthy. Learn the difference. It is okay to be hungry sometimes. (As long as you are only hungry, if you have a medical condition and you need to eat something, by ALL means, eat something!) You won't die if you wait four or five hours between meals. Not learning this can easily get you into a ping-pong mentality and soon into a ping-pong craving habit (like we talked about yesterday) because what do all of these indulgent treats have in common? SUGAR! Yes it's RAW honey and PURE maple syrup, but carbs (sugar) are still carbs. Lets compare:
***1 Tablespoon Raw Honey = 17 carbs
***1 1/2 Tablespoons Pure Maple Syrup = 19 carbs
OR
4 cups sliced cucumber or sliced white button mushrooms = 16 carbs
3 cups of steamed cauliflower = 15 carbs
2 1/2 cups of sliced red, orange or yellow bell pepper = 15 carbs
2 cups of steamed broccoli = 16 carbs
2 cups diced watermelon = 16 carbs
1 1/2 cups of carrots = 18 carbs
1 cup diced honeydew melon = 15 carbs
1 medium peach = 14 carbs
1/2 banana = 14 carbs
1/2 medium apple = 12 carbs
How BADLY does that cup of coffee or tea need to be a little sweeter?
So, the moral to the story is this. You deserve nothing. You want everything (the good stuff, anyway). So if you are going to indulge yourself and it can't wait for a meal, that is fine. I EAT DESSERTS AND SNACKS, TOO, but I don't eat them all the time. That thirty minutes on the treadmill does not make me eligible for anything, and my reward isn't eating a bunch of calories. My reward is wearing smaller pants, dangit! THAT is what I earned. So if you are going to eat dessert, just tell yourself you're eating dessert because it tastes good.You want dessert? Eat dessert.
Following this, over time, will help train your body to "need" less. If you are starving after a work out, maybe plan to work out just before meal time, but remember: your body needs about 20-30 minutes after you work out before you eat in order to really get the most out of your workout. Your metabolism will still be up for the next couple of hours so you don't need to shove food down your gullet in order to take advantage of your boosted metabolism the second you step off the treadmill. By the time you stretch and make it home from the gym your twenty to thirty minutes will have gone by. (Again, being hungry is ok, if you are dizzy that is NOT okay and you may require a small snack like some fruit or some juice. Either way, drink plenty of water before and after your time at the gym as dehydration can easily make you feel under the weather.)
Wednesday, August 21, 2013
PALEO HOT CHOCOLATE
This goes out to all of the girls. Not that guys don't love chocolate, but us girls tend to have a need for it once in a while.
Cocao (Chocolate) is a superfood. Chocolate is good for you. A Hersey's chocolate bar, not so much. Here is the perfect opportunity to fight that chocolate craving with WHOLE food.
This recipe is not super-sweet like a candy bar. The sweetness comes from the coconut milk and the bit of raw honey I add (which you can certainly omit if you don't need the additional sweetness). A lot of paleo food isn't very sweet. Part of that is simply the food, and part of that is because we only use sweetners like raw honey and pure maple syrup as needed.
Eating overly sweet foods causes your blood sugar to go up, which in turn causes your body to put more insulin into your bloodstream. As a result, eventually you have that "sugar crash" which, as a defense mechanism, causes your appetite to increase so that you will put more sugar back into your body to now balance out the amount of insulin you have floating around. This is one of the reasons why you can eat a giant bag of potato chips and never feel satisfied. You have your body running in circles. The same thing can occur from eating too much fruit or high-carb veggies which is why later this week we will talk about fruit and veggie choices. Don't worry, you can still eat those fruits and veggies you normally do on paleo, but I will show you how you may want switch up which fruits and veggies you eat when. But we aren't here for that. We're talking about chocolate.
This paleo recipe is very simple and it leaves you with a hot mug of rich chocolate.
What you will need: A sauce pan, full fat coconut milk, almond milk, water, unsweet cocoa powder, vanilla, raw honey, and cinnamon.
#1: Pour 1 cup almond milk and 1/2 cup coconut milk into your sauce pan. Place on the stove over low-medium heat.
#2: Microwave 1/4 cup of water 10-15 seconds (or if you can get warm water from the tap that is fine). It doesn't need to be boiling, just a little above room temperature will work. Combine 2 Tablespoons of unsweet cocoa powder and your warm water. Stir to dissolve. Pour this into your sauce pan. Stir.
#3: Add 1/2 - 1 teaspoon raw honey. Stir until dissolved.
#4: Add 1/4 teaspoon vanilla and a dash or two of cinnamon to taste. Stir and bring to desired temperature.
This yields 2 8oz servings.
Now take your mug and go hide so you can enjoy your nirvana in peace.
Cocao (Chocolate) is a superfood. Chocolate is good for you. A Hersey's chocolate bar, not so much. Here is the perfect opportunity to fight that chocolate craving with WHOLE food.
This recipe is not super-sweet like a candy bar. The sweetness comes from the coconut milk and the bit of raw honey I add (which you can certainly omit if you don't need the additional sweetness). A lot of paleo food isn't very sweet. Part of that is simply the food, and part of that is because we only use sweetners like raw honey and pure maple syrup as needed.
Eating overly sweet foods causes your blood sugar to go up, which in turn causes your body to put more insulin into your bloodstream. As a result, eventually you have that "sugar crash" which, as a defense mechanism, causes your appetite to increase so that you will put more sugar back into your body to now balance out the amount of insulin you have floating around. This is one of the reasons why you can eat a giant bag of potato chips and never feel satisfied. You have your body running in circles. The same thing can occur from eating too much fruit or high-carb veggies which is why later this week we will talk about fruit and veggie choices. Don't worry, you can still eat those fruits and veggies you normally do on paleo, but I will show you how you may want switch up which fruits and veggies you eat when. But we aren't here for that. We're talking about chocolate.
This paleo recipe is very simple and it leaves you with a hot mug of rich chocolate.
What you will need: A sauce pan, full fat coconut milk, almond milk, water, unsweet cocoa powder, vanilla, raw honey, and cinnamon.
#1: Pour 1 cup almond milk and 1/2 cup coconut milk into your sauce pan. Place on the stove over low-medium heat.
#2: Microwave 1/4 cup of water 10-15 seconds (or if you can get warm water from the tap that is fine). It doesn't need to be boiling, just a little above room temperature will work. Combine 2 Tablespoons of unsweet cocoa powder and your warm water. Stir to dissolve. Pour this into your sauce pan. Stir.
#3: Add 1/2 - 1 teaspoon raw honey. Stir until dissolved.
#4: Add 1/4 teaspoon vanilla and a dash or two of cinnamon to taste. Stir and bring to desired temperature.
This yields 2 8oz servings.
Now take your mug and go hide so you can enjoy your nirvana in peace.
Tuesday, August 20, 2013
GREEN BEANS - NO SOUP REQUIRED
I titled this purposefully as when this dish is done it tastes an awful lot like green bean casserole, except that instead of fried breaded onions and soup that is mostly additives, we use BACON.
Before cooking:
Julienne (thin, long slices) about 1/2 cup or so of red onion. If you love onions, use more.
Using fresh green beans, cut off the stems (discard) and then chop the remaining beans into approximately 1" long pieces. I used about 2 cups chopped.
#1: Heat empty skillet on medium heat for about a minute (I am using an electric stove, gas stoves will heat your pan faster) and then place desired amount of bacon in the pan to cook. I use about 3-4 pieces of bacon. Cook until crispy, set aside on paper towel. When it is done DO NOT POUR OUT THE FAT! That's our secret ingredient!
#2: Turn the heat on your pan down just a little so the grease doesn't pop and burn you when you add your veggies. Add the onions and stir for 30 seconds or so, then add in your green beans and combine together so that your beans are coated in the bacon grease. Let these cook together for several minutes. Add in 1/4c of water and stir again, making sure your green beans cook evenly. If your pan dries up and the green beans are not done, add another 1/4c of water. Cooking time may take 6-10 minutes.
***Remember, fresh green beans should still be a little firm when you eat them. They almost crunch.
#3: As your beans get near being done, add a sprinkle of salt, you shouldn't need much, and some fresh cracked pepper to taste.
#4: Right before you are ready to serve ~1min, crumble your bacon (or chop it up) then add it to the beans. The end result tastes just like green bean casserole and it's totally Paleo!
Before cooking:
Julienne (thin, long slices) about 1/2 cup or so of red onion. If you love onions, use more.
Using fresh green beans, cut off the stems (discard) and then chop the remaining beans into approximately 1" long pieces. I used about 2 cups chopped.
#1: Heat empty skillet on medium heat for about a minute (I am using an electric stove, gas stoves will heat your pan faster) and then place desired amount of bacon in the pan to cook. I use about 3-4 pieces of bacon. Cook until crispy, set aside on paper towel. When it is done DO NOT POUR OUT THE FAT! That's our secret ingredient!
#2: Turn the heat on your pan down just a little so the grease doesn't pop and burn you when you add your veggies. Add the onions and stir for 30 seconds or so, then add in your green beans and combine together so that your beans are coated in the bacon grease. Let these cook together for several minutes. Add in 1/4c of water and stir again, making sure your green beans cook evenly. If your pan dries up and the green beans are not done, add another 1/4c of water. Cooking time may take 6-10 minutes.
***Remember, fresh green beans should still be a little firm when you eat them. They almost crunch.
#3: As your beans get near being done, add a sprinkle of salt, you shouldn't need much, and some fresh cracked pepper to taste.
#4: Right before you are ready to serve ~1min, crumble your bacon (or chop it up) then add it to the beans. The end result tastes just like green bean casserole and it's totally Paleo!
FRITTATA
"Okay, so I live by myself and I have lots of odds and ends of stuff left over but I don't want to waste it, what can I do?"
This could also be the same if you are the only Paleo person in the house like I am.
The Answer: Make a Frittata.
What is a Frittata? A frittata is an egg dish that includes meats and or vegetables and is traditionally cooked in a pan on the stove. They can be thin and crispy or thick (kind of like a crustless quiche). Since it's what I want to eat for a meal, I lean more towards the thicker variety.
It is great for breakfast, brunch, or just a snack! It also freezes and reheats really well! Here is the problem though. Not everyone has fancy non-stick pans, and unless you really know all of your heat settings and how they work with that particular pan, and you've done this several times before, getting the Frittata to not attach itself to the pan permanently can be a challenge. I mean, if you want scrambled eggs, make scrambled eggs.
I HAVE A SOLUTION: I bake my frittata in the oven!
You can use any meats or veggies you have left over. You will need to cook raw meat prior to assembling the dish and putting it in the oven, otherwise you will have a greasy mess on your hands! Broccoli works in a frittata well, I've done it before and sometimes I even get a little just to put in it! It has a nice hearty texture and mixed with the other veggies, it does not overpower the dish. Whatever you add, chop it up small. Not microscopic, just smallish.
***IMPORTANT NOTE*** When using things like mushrooms or spinach, PRE-cook them because they create a lot of liquid you need to drain off and pat out before using. Otherwise, most veggies don't need to be precooked because they are chopped small enough to finish in the oven.
PREHEAT OVEN TO 375 degrees
#1: Get all of your equipment out. You'll need a cutting board, a sharp knife, parchment, an 8" cake pan (or whichever dish you will be baking this in), coconut oil and a pastry brush. Also, whatever it is you decided to put in your dish. If you want a taller frittata, reduce the size of the pan you are using, or you can simply just increase the recipe by 50% or more.
#2: Chop your veggies, cook your meat. Set aside.
#3: Crack 5 eggs into a bowl, add 1/4c whole milk, whisk together.
#4: Take a piece of parchment a little larger than your dish and press it into the bottom of the pan. It will fold a little in the pan, just press it back, it should stay. Cut off any big overhanging pieces if needed.
#5: With your pastry brush, brush the coconut oil over the bottom and sides of the parchment in your pan. It should be covered, there should not be a pool of oil in the bottom.
#6: Place your chopped veggies and your meat (approx 1 cup worth) in the center of your pan. Pour your egg and milk mixture over the top and stir together gently with your whisk to combine evenly. If you have more than a cup of filling, that's fine too!
#7: Place uncovered dish in oven for 25 minutes or until done.
#8: It may look lumpy or puffy when you remove the frittata from the oven. Let it sit for 2-3 minutes and it will go down. Also, it will pull in from the sides of the pan on its own! Isn't that handy.
My frittata had left over sausage, red and green bell pepper, onion, and a little chopped jalapeno for a a southwest feel. This would be great paired with slices of fresh avocado and maybe a little dollop of salsa!
**Notice: I did not include salt or pepper in this recipe because this will depend on the type of meat you are using. It's always easier to add than it is to take away!
This could also be the same if you are the only Paleo person in the house like I am.
The Answer: Make a Frittata.
What is a Frittata? A frittata is an egg dish that includes meats and or vegetables and is traditionally cooked in a pan on the stove. They can be thin and crispy or thick (kind of like a crustless quiche). Since it's what I want to eat for a meal, I lean more towards the thicker variety.
It is great for breakfast, brunch, or just a snack! It also freezes and reheats really well! Here is the problem though. Not everyone has fancy non-stick pans, and unless you really know all of your heat settings and how they work with that particular pan, and you've done this several times before, getting the Frittata to not attach itself to the pan permanently can be a challenge. I mean, if you want scrambled eggs, make scrambled eggs.
I HAVE A SOLUTION: I bake my frittata in the oven!
You can use any meats or veggies you have left over. You will need to cook raw meat prior to assembling the dish and putting it in the oven, otherwise you will have a greasy mess on your hands! Broccoli works in a frittata well, I've done it before and sometimes I even get a little just to put in it! It has a nice hearty texture and mixed with the other veggies, it does not overpower the dish. Whatever you add, chop it up small. Not microscopic, just smallish.
***IMPORTANT NOTE*** When using things like mushrooms or spinach, PRE-cook them because they create a lot of liquid you need to drain off and pat out before using. Otherwise, most veggies don't need to be precooked because they are chopped small enough to finish in the oven.
PREHEAT OVEN TO 375 degrees
#1: Get all of your equipment out. You'll need a cutting board, a sharp knife, parchment, an 8" cake pan (or whichever dish you will be baking this in), coconut oil and a pastry brush. Also, whatever it is you decided to put in your dish. If you want a taller frittata, reduce the size of the pan you are using, or you can simply just increase the recipe by 50% or more.
#3: Crack 5 eggs into a bowl, add 1/4c whole milk, whisk together.
#4: Take a piece of parchment a little larger than your dish and press it into the bottom of the pan. It will fold a little in the pan, just press it back, it should stay. Cut off any big overhanging pieces if needed.
#5: With your pastry brush, brush the coconut oil over the bottom and sides of the parchment in your pan. It should be covered, there should not be a pool of oil in the bottom.
#6: Place your chopped veggies and your meat (approx 1 cup worth) in the center of your pan. Pour your egg and milk mixture over the top and stir together gently with your whisk to combine evenly. If you have more than a cup of filling, that's fine too!
#7: Place uncovered dish in oven for 25 minutes or until done.
#8: It may look lumpy or puffy when you remove the frittata from the oven. Let it sit for 2-3 minutes and it will go down. Also, it will pull in from the sides of the pan on its own! Isn't that handy.
My frittata had left over sausage, red and green bell pepper, onion, and a little chopped jalapeno for a a southwest feel. This would be great paired with slices of fresh avocado and maybe a little dollop of salsa!
**Notice: I did not include salt or pepper in this recipe because this will depend on the type of meat you are using. It's always easier to add than it is to take away!
Monday, August 19, 2013
Support Network/Eating Out
It is crucial that everyone has a support network for
anything that requires consistency. If you want to work out to get in shape, it
may be a lot easier to find a group of similar minded people than if you want to give up, what??? How to you eat out? Most of the time,
you don’t, but when you do the choice destination is not McDonald’s. Outside of
a dry side salad, how much of that do you think is real food? Answer: None.
Unless you just ask for slices of onion, tomato and lettuce. Oh wait, that’s a
SALAD.
*deep breath*
If you can’t find people who truly understand what you are
doing with the Paleo way of life (I hate the word “diet”. Diets are temporary.)
maybe try looking for someone who is on or has been on Weight Watchers or
something similar. Why? Because it’s important to have someone to say “Way to
stick with it” and “You’re doing great, keep going!” We NEED positive
reinforcement.
Now, in order to hopefully keep yourself from ending up at a
Mickey D’s twiddling your thumbs while everyone else is eating their pressed
meat on bread that will never go bad, tell someone what you are doing
BEFOREhand. Scratch that, tell freakin’ everyone. You’re excited, tell the
world. This at least gives people a chance to come up with another plan of
action. So, maybe the group can’t afford to go eat at the steakhouse, but how
about Luby’s? You have to love a place with options! (Chinese buffets do not count) You can even eat at Macaroni
Grill if you plan ahead. There isn’t much, but it’s doable. Don’t eat the
bread. In fact, don’t go to Macaroni Grill until you are 30 days in or have a
lot of self-control. Me? I just thought about spandex and the urge went away.
UNLESS SOMETHING APOCALYPTIC HAPPENS, DON’T CHEAT FOR 30-60
DAYS
Two reasons: #1 – It will make your world that much easier
and you will stop thinking about things like bread and French fries all
together, #2 – People will see how consistent you are and take you more
seriously which can be a big help if people want to hang out with you and food
gets involved
Most restaurants have websites with menus for people with
food allergies. Go there before you leave the house. Find out what is “gluten-free”
and then use the information you learned reading to deduce the rest. Sometimes
things you can eat come with “fried onions” on top. Just tell the waitress, “No
onions, please.” Easy.
Another easy option that will be available at most real
restaurants will be ordering a Caesar Salad, and then just add grilled chicken
or fish. “No croutons, please.” This may not be 100% Paleo (unless they made
their Caesar dressing from scratch), but in a pinch it will do and you won’t
end up with weird cravings like you would if you had chosen/cheated badly.
What exactly IS Paleo, and where should I start?
Excellent questions! First of all I will say up front, Paleo is a sacrifice, at least it will seem that way for the first few weeks. Paleo is a gluten, wheat, corn, rice, soy and legume-free diet. Milk is avoided usually but occasionally whole-fat milk is fine, and some even encourage raw milk if you can find it. But that's on you. Paleo is about eating real food without preservatives, added hormones, antibiotics and other not-good-for-you stuff. If it doesn't expire until August 2015, it ain't Paleo!
So, first things first, do some research. Decide if this is something you are ready to do. I really hope that it is, I feel great! Then decide when you want to start and what your goals are, if any other than just being healthier and feeling fantastic.
While I love the science behind all of this and I will talk about it regularly, doing some research on your own is the only way you will decide if this is something you are willing to commit to. I started with the book my friend bought for me called "Practical Paleo" written by Diane Sanfilippo who IS a certified nutritionist. This book contains the science (the WHY and the HOW) of Paleo, as well as some beginner recipes and meal planning tips. I may refer to her book quite a bit and show you how to improve on some of her recipes, but this is definitely a good place to start.
You have been eating things that you will no longer eat for your entire life (unless you go 85/15, but that is something for another day and not important for your first 60-90 days), and so the adjustment can be jarring. Stick with it. Unfortunately I do not live on my own at the moment, but if you do you have a little more help on your side because you can get rid of everything in your fridge and pantry that isn't Paleo! That's right. You're going to be throwing out a lot of stuff. My advice, give what you can to friends and family (unless of course they are coming along for the ride too), and consider donating any sealed, unopened food to your local food pantry.
THE MOMENT OF TRUTH:
Start up isn't cheap. Whole food isn't cheap, but there are bargains to be had. Do some pre-shopping at your local Whole Foods, Sprouts, or other "natural" grocery store. Don't buy anything, yet. Make a list of some of the staples you will be purchasing (i.e. coconut oil, coconut milk, almond milk, almond butter, grass fed beef, coconut and almond flour, ect...) and write down their prices. NOW, go you your local everyday supermarket and see if any of those things are available there for less $$. The same thing goes for your produce, checking Sunday ads is a good way to cross-compare prices of things before you go. If you can find a local farmers market, you've hit the jackpot.
Obviously, you're going to be reading labels. If you weren't before, you are now.
Things to look for:
A lot of foods like almond butter in packages, almond milk (you will not find this in the dairy section), and coconut milk are not all the same. READ THE LABEL. Many of these foods have added refined sugar, soy lecithin, potato starch, rice protein, corn starch, ect. Avoid those. If you are new to Paleo, make a list of the brand names that are Paleo friendly so you can find them again later.
Also note, things like almond milk may come in varieties of flavors. You will want unsweetened. Flavored almond milk will almost always have more than one thing you don't want in it. If you really want vanilla almond milk, get plain and add a couple of drops of vanilla extract (read the label on your vanilla!) and if you need it sweetened add some raw honey a 1/4 tsp at a time. (Most people don't sit down with a glass of almond milk and just drink it, but some do. It can sit heavy in the stomach for some. I mostly use mine for shakes, cereal (later!) and baking.) Also, almond milk is good for MONTHS in the pantry as long as it remains unopened. After you open it, write the current date on it with a sharpie. Almond milk is good for 7-10 days after opening in the refrigerator.
Tip:
If you find you are not using all of your almond milk or coconut milk before it may go bad, pour what's left into an ice cube tray and freeze. This is also a great idea for shakes or recipes where you only need a little bit. Both of these liquids separate (because they don't have things like soy lecithin to bind the two parts together). That is natural. Don't freak out.
So, first things first, do some research. Decide if this is something you are ready to do. I really hope that it is, I feel great! Then decide when you want to start and what your goals are, if any other than just being healthier and feeling fantastic.
While I love the science behind all of this and I will talk about it regularly, doing some research on your own is the only way you will decide if this is something you are willing to commit to. I started with the book my friend bought for me called "Practical Paleo" written by Diane Sanfilippo who IS a certified nutritionist. This book contains the science (the WHY and the HOW) of Paleo, as well as some beginner recipes and meal planning tips. I may refer to her book quite a bit and show you how to improve on some of her recipes, but this is definitely a good place to start.
You have been eating things that you will no longer eat for your entire life (unless you go 85/15, but that is something for another day and not important for your first 60-90 days), and so the adjustment can be jarring. Stick with it. Unfortunately I do not live on my own at the moment, but if you do you have a little more help on your side because you can get rid of everything in your fridge and pantry that isn't Paleo! That's right. You're going to be throwing out a lot of stuff. My advice, give what you can to friends and family (unless of course they are coming along for the ride too), and consider donating any sealed, unopened food to your local food pantry.
THE MOMENT OF TRUTH:
Start up isn't cheap. Whole food isn't cheap, but there are bargains to be had. Do some pre-shopping at your local Whole Foods, Sprouts, or other "natural" grocery store. Don't buy anything, yet. Make a list of some of the staples you will be purchasing (i.e. coconut oil, coconut milk, almond milk, almond butter, grass fed beef, coconut and almond flour, ect...) and write down their prices. NOW, go you your local everyday supermarket and see if any of those things are available there for less $$. The same thing goes for your produce, checking Sunday ads is a good way to cross-compare prices of things before you go. If you can find a local farmers market, you've hit the jackpot.
Obviously, you're going to be reading labels. If you weren't before, you are now.
Things to look for:
A lot of foods like almond butter in packages, almond milk (you will not find this in the dairy section), and coconut milk are not all the same. READ THE LABEL. Many of these foods have added refined sugar, soy lecithin, potato starch, rice protein, corn starch, ect. Avoid those. If you are new to Paleo, make a list of the brand names that are Paleo friendly so you can find them again later.
Also note, things like almond milk may come in varieties of flavors. You will want unsweetened. Flavored almond milk will almost always have more than one thing you don't want in it. If you really want vanilla almond milk, get plain and add a couple of drops of vanilla extract (read the label on your vanilla!) and if you need it sweetened add some raw honey a 1/4 tsp at a time. (Most people don't sit down with a glass of almond milk and just drink it, but some do. It can sit heavy in the stomach for some. I mostly use mine for shakes, cereal (later!) and baking.) Also, almond milk is good for MONTHS in the pantry as long as it remains unopened. After you open it, write the current date on it with a sharpie. Almond milk is good for 7-10 days after opening in the refrigerator.
Tip:
If you find you are not using all of your almond milk or coconut milk before it may go bad, pour what's left into an ice cube tray and freeze. This is also a great idea for shakes or recipes where you only need a little bit. Both of these liquids separate (because they don't have things like soy lecithin to bind the two parts together). That is natural. Don't freak out.
I'm a believer
Allow me to take a few moments of your time and tell you WHY I'm such a Paleo advocate. It works.
As with any major lifestyle change there is usually a catalyst, a reason that makes changing the way you go about your day worth while. If you have read my bio you know I'm kinda a nerd. And by "kinda" I mean, there are few out there more so than I. I have been in sports my entire life, even when I was the fat kid. I'd show you a picture of me that way, but I think I've managed to destroy most of them out of sheer embarrassment. Despite drastic weight loss between the age of 19 and 20 (50 pounds), I still didn't look fit. I exercised but it was not a lifestyle. I still don't regularly hit the gym 5+ days a week 2+ hours a day unless I have a specific goal in mind. I DO regularly (because consistency is key) go to the gym 3-4 days a week for 45+ minutes. Your body NEEDS a routine. Your body needs consistent sleep (I'm not leading by example on this one), a consistent diet and consistent exercise. Just because you let your porch plants get to the edge of death and bring them back to life with a couple days of care and watering, doesn't mean that the fruit they produce will be its best. I don't know about you but I don't want to be mediocre fruit. You know those kind of red tomatoes that are giant at the supermarket but have a gritty texture and no taste? Why eat it? The same goes with your body. You only have one. Take care of it.
So what was my motivation you ask? Spandex. You heard me. Spandex. I was going to attend my first "nerd convention" and I have had fun in the past with LARPing, so yes, I was going to do cosplay. I wanted to go as a Blue Lantern, and as we ALL know, the costumes are generated by their ring and they tend to be form fitting. So what did I need to fit into? Spandex. Thus, my motivation. I had three months to design, make, and feel confident enough to step out in to public with every curve of my body (tastefully) on display. And you know what? I rocked it.
When I first started Paleo I took measurements of my body so I could compare and see just how much of a difference this was actually going to make. I figured, hey, maybe I'll lose ten pounds, after all my caloric intake is about to sky rocket compared to all of the fat-free, sugar-free, low-fat, low-carb way I had been eating over the last several years. If I work my rear off at the gym, maybe I will lose 15 pounds.
I lost 18 pounds, and that wasn't the drastic part.
At week six I had to take my skin-tight costume IN. It was baggy! I lost an inch everywhere, calves, hips, waist, bust.... but I had lost 7" in EACH thigh! Another four weeks later I had lost another 1" everywhere and 2" more in each thigh. The cool part is, I wasn't starving because I was eating things like bacon-wrapped lamb chops and meatballs that have enough fat to keep those hunger cravings away.
Why am I an advocate for Paleo? It works.
This first picture is me in December of 2012. I wasn't fat, but I wasn't happy, and worse! I was hungry! The second picture is me after 90 days of Paleo. I have confidence I never dreamed I could have and I don't think about (eating) food 24/7.
And after,
Ta-da.
As with any major lifestyle change there is usually a catalyst, a reason that makes changing the way you go about your day worth while. If you have read my bio you know I'm kinda a nerd. And by "kinda" I mean, there are few out there more so than I. I have been in sports my entire life, even when I was the fat kid. I'd show you a picture of me that way, but I think I've managed to destroy most of them out of sheer embarrassment. Despite drastic weight loss between the age of 19 and 20 (50 pounds), I still didn't look fit. I exercised but it was not a lifestyle. I still don't regularly hit the gym 5+ days a week 2+ hours a day unless I have a specific goal in mind. I DO regularly (because consistency is key) go to the gym 3-4 days a week for 45+ minutes. Your body NEEDS a routine. Your body needs consistent sleep (I'm not leading by example on this one), a consistent diet and consistent exercise. Just because you let your porch plants get to the edge of death and bring them back to life with a couple days of care and watering, doesn't mean that the fruit they produce will be its best. I don't know about you but I don't want to be mediocre fruit. You know those kind of red tomatoes that are giant at the supermarket but have a gritty texture and no taste? Why eat it? The same goes with your body. You only have one. Take care of it.
So what was my motivation you ask? Spandex. You heard me. Spandex. I was going to attend my first "nerd convention" and I have had fun in the past with LARPing, so yes, I was going to do cosplay. I wanted to go as a Blue Lantern, and as we ALL know, the costumes are generated by their ring and they tend to be form fitting. So what did I need to fit into? Spandex. Thus, my motivation. I had three months to design, make, and feel confident enough to step out in to public with every curve of my body (tastefully) on display. And you know what? I rocked it.
When I first started Paleo I took measurements of my body so I could compare and see just how much of a difference this was actually going to make. I figured, hey, maybe I'll lose ten pounds, after all my caloric intake is about to sky rocket compared to all of the fat-free, sugar-free, low-fat, low-carb way I had been eating over the last several years. If I work my rear off at the gym, maybe I will lose 15 pounds.
I lost 18 pounds, and that wasn't the drastic part.
At week six I had to take my skin-tight costume IN. It was baggy! I lost an inch everywhere, calves, hips, waist, bust.... but I had lost 7" in EACH thigh! Another four weeks later I had lost another 1" everywhere and 2" more in each thigh. The cool part is, I wasn't starving because I was eating things like bacon-wrapped lamb chops and meatballs that have enough fat to keep those hunger cravings away.
Why am I an advocate for Paleo? It works.
This first picture is me in December of 2012. I wasn't fat, but I wasn't happy, and worse! I was hungry! The second picture is me after 90 days of Paleo. I have confidence I never dreamed I could have and I don't think about (eating) food 24/7.
And after,
Ta-da.
NOT YOUR AVERAGE TURKEY BURGER
Meet my Turkey Bacon Guacamole burger! 100% Paleo and it will really smash those cravings for a burger.
This burger can be enjoyed hot or cold and it travels well! However, if you don't eat it right away I would recommend storing the guacamole separately in an airtight container. Packing a piece of saran wrap directly over the guacamole (the plastic should lay on the guacamole) will keep it from turning brown.
Ingredients:
(2) 3x4" turkey cutlets for each sandwich desired
2 pieces of bacon per sandwich, cooked
sliced tomatoes
[Guacamole] prepared
1.) Start with your turkey cutlets. Cut them so you have approximately a 3x4" piece of meat. The ones I bought started out about a 1/4" thick, maybe a little more. Place the cutlet pieces on a cutting board, sprinkle with a little salt, and smack the crap out of it with a meat hammer! Don't forget to do both sides. Don't over beat it though. You want to spread it out and flatten it, not make ground turkey.
2. Now you have your flattened cutlets or your "bread". Pour a little olive oil into the bottom of a saute pan and turn the heat up somewhere between medium and medium-high. Let it get hot! When the oil gets hot, swirl it around so it coats the bottom of the pan and place your cutlets inside. They should sizzle!
When one side has sufficiently browned (you know this because it should come away from the bottom of the pan easily, approximately 3-5 minutes), flip it over and finish cooking the turkey. Remove from pan and pat off any access oil with a paper towel. Now your "bread" is done!
3. I use two pieces of uncured bacon on my sandwich. If you're like me and you microwave your bacon, you can do that at the same time you cook your turkey.
4. NOW! Ze guacamole! I use 1/3-1/2 an avocado per sandwich. Put your avocado in a bowl, add a pinch of salt (you won't need much, you have bacon), a spritz of lime juice, and a a spoonful of your favorite paleo salsa or pico de gallo. Stir together with fork. Set aside.
5. Now I also like to add a few slices of tomato and onion to really bring all of the textures together.
Assemble and voila! Enjoy with a side of fresh fruit or some sliced veggies and paleo hummus. I use the recipe for hummus from Practical Paleo - written by Diane Sanfilippo.
The Unplesantries
Yes, I think Paleo is the best things since sliced... brisket, but for anyone starting Paleo there are a few things I think you should know. I want to get this stuff out of the way so we can get on to the fun stuff, i.e. FOOD.
As with any drastic lifestyle change, there will be physiological changes too. These are a few I have noticed:
#1 - Eating Paleo is like eating all natural Miracle Grow. If you are like me then your hair and nails will grow faster than they did before, at least until your body acclimates to its new routine. Girls, you may go through an extra razor a month, and guys, your 5 o'clock shadow may show up early.
#2 - IMPORTANT: I noticed for about the first three weeks I regularly felt "shaky" (low blood sugar) because I was no longer eating those already processed, pre-broken-down carbs. After a few days I noticed this happened about the same time every day and I was able to fend the feeling off with a half an apple or another small snack. If you're not diabetic, there are worse things than feeling this way. After all, when your blood sugar drops and it doesn't have any instant burn carbs ready to go, it begins breaking down FAT into useable stuff like glycerol and fatty acids. Then your body can take those fatty acids and further break them down into glucose. Biologists call this "gluconeogenisis". I call it "Bring on the skinny jeans!"
After a few weeks of your body adjusting (mine took 3 weeks) you should no longer experience those "downs". Your body will just do its thing, the thing it was designed to do (and the typical American diet keeps it from doing). Combined with exercise, this is how you can see those awesome BIG changes in as little as 4 weeks!
#3 - Hormonal changes: Yes, you may experience some mood swings in the first week or two. After all you are hitting "reset" on your entire body and it will be looking for its new normal. For guys, I honestly don't know what its like for you, but as a girl I did notice a couple of things. First, I DID have mood swings and not "those" kind. I didn't notice them very much, but my partner at work started asking me if I had my snack yet. (This was harder for me because I wasn't HUNGRY). A half piece of fruit or a half cup of sliced veggies was perfect for me. Red, yellow, and orange bell peppers were a favorite of mine and I didn't have to worry about them turning brown. Second, after my second month on Paleo, I noticed that the certain cycle of life us girls have...moved. My girl to girl advice is to just make a note in your calendar and track it for the next couple of months. No big deal. Unless there's a chance... you know. Then go see your doctor.
There. Now all of that boring stuff is out of the way.
As with any drastic lifestyle change, there will be physiological changes too. These are a few I have noticed:
#1 - Eating Paleo is like eating all natural Miracle Grow. If you are like me then your hair and nails will grow faster than they did before, at least until your body acclimates to its new routine. Girls, you may go through an extra razor a month, and guys, your 5 o'clock shadow may show up early.
#2 - IMPORTANT: I noticed for about the first three weeks I regularly felt "shaky" (low blood sugar) because I was no longer eating those already processed, pre-broken-down carbs. After a few days I noticed this happened about the same time every day and I was able to fend the feeling off with a half an apple or another small snack. If you're not diabetic, there are worse things than feeling this way. After all, when your blood sugar drops and it doesn't have any instant burn carbs ready to go, it begins breaking down FAT into useable stuff like glycerol and fatty acids. Then your body can take those fatty acids and further break them down into glucose. Biologists call this "gluconeogenisis". I call it "Bring on the skinny jeans!"
After a few weeks of your body adjusting (mine took 3 weeks) you should no longer experience those "downs". Your body will just do its thing, the thing it was designed to do (and the typical American diet keeps it from doing). Combined with exercise, this is how you can see those awesome BIG changes in as little as 4 weeks!
#3 - Hormonal changes: Yes, you may experience some mood swings in the first week or two. After all you are hitting "reset" on your entire body and it will be looking for its new normal. For guys, I honestly don't know what its like for you, but as a girl I did notice a couple of things. First, I DID have mood swings and not "those" kind. I didn't notice them very much, but my partner at work started asking me if I had my snack yet. (This was harder for me because I wasn't HUNGRY). A half piece of fruit or a half cup of sliced veggies was perfect for me. Red, yellow, and orange bell peppers were a favorite of mine and I didn't have to worry about them turning brown. Second, after my second month on Paleo, I noticed that the certain cycle of life us girls have...moved. My girl to girl advice is to just make a note in your calendar and track it for the next couple of months. No big deal. Unless there's a chance... you know. Then go see your doctor.
There. Now all of that boring stuff is out of the way.
Sunday, August 18, 2013
Introduction
Alright, so I don't have time to write a cookbook right now, but I do love food and sharing what I've found with others! I became a Paleo person in April 2013 and after the first week (which is always the hardest!) I found that I really love it, and the results speak for themselves! I am hoping to share with you things that I have learned and are still learning on this journey as well as recipes and tips in the kitchen. As always, feel free to ask any questions or tell me things you would like to see!
I apologize in advance for all the ads.
I apologize in advance for all the ads.
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