Tag Archives: Paleo Lifestyle

Paleo Marathon

Posted by paleomominsalem in Uncategorized and tagged with , , , ,

Today I completed my very first (and probably last!) marathon.  I had a couple of goals when I set out at 7am this morning.  The first was to finish.  The second was to sustain my run with healthy sugar-free, mostly paleo foods.  Above all, I wanted to avoid gels and goo.    Running gels and goo are stuffed full of corn syrup, sugar, and other sweeteners.  Given that I don’t eat sugar in my diet, I was convinced that ingesting these in a run would not only be detrimental to my health and would tank my run after a brief sugar high.

So, I set out with an eating plan that avoided all these fake “foods.”  I packed with me a bumble bar, 2 natural fruit bars, raisins, and dried mango.  I had a support team at the 18 mile mark with a gluten-free cashew nut butter and jam sandwich, and I made sure to use the potassium refill stations (bananas) along the way.

I finished, I stayed paleo (with the exception of the gluten-free bread on my sandwich), and I felt strong and healthy at the finish!  If you’re interested in learning more about eating paleo for performance athletes, I suggest checking out the book “Paleo Diet for Athletes“

Garlic Beef & Broccoli

Posted by paleomominsalem in Recipes and tagged with , , ,

In a moment of culinary desperation, I threw together the following ingredients and was pleasantly pleased with the results.  More than that, my family consumed dinner (including the broccoli) and went back to seconds.  This speaks to a recipe worth repeating.

Ingredients:

  • 2 tbs coconut oil
  • 2 lbs steak sliced very thin
  • 3 carrots sliced
  • 1 not-beef bullion cube dissolved in 1 1/2 cups hot water
  • 3 tsp minced garlic
  • 2 tbs coconut aminos
  • 1 tsp ground ginger
  • 1 bag frozen organic cauliflower
  • 1 bag frozen organic broccoli
  • 3 tbs arrowroot starch dissolved in 1 tbs water

Directions

  1. Melt coconut oil in large frying pan and add steak slices and carrots
  2. Cook steak slices until browned
  3. Add bullion cube mix, minced garlic, coconut aminos, ginger, cauliflower & broccoli to pan.  Cover and simmer until meat is cooked through and broccoli and cauliflower are hot (about 20 mins)
  4. Stir in arrow root starch mix and stir until the mixture thickens.
  5. Serve and enjoy!

Over Consumption of Sugar

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

I watched a Fox News clip responding to a recent 60 minutes Report on the Health Dangers of Sugar.  While I did not see the original 60 minutes report, I was interested in the discussion with the Fox News staff person and two physicians.  Both physicians agreed, in principle, that sugar is very unhealthy for individuals and causes a vast array of negative health impacts including obesity, insulin regulation issues and diabetes, increased risk of cancer, and other ailments.  However, they both fell short of advocating a complete removal of sugar from one’s diet and encouraged people to be moderate in their consumption.

However, it made me wonder how “moderate” would be defined?  How much is OK?  I err on the side of avoiding sugar altogether because I know it affects my physical health, energy levels, weight, and more.  One of the statistics reported in the discussion is that the average American consumes a third of a pound of sugar each day.  Based on this reality, how does one know what “moderate” looks like?

I would also disagree with the statement released by the Sugar Association, “To vilify any single food or ingredient as the main culprit behind numerous serious illnesses provides little benefit to American consumers.”  I think that thorough education of American consumers about the health risks of eating too much sugar and how to identify and avoid it in one’s diet is exactly what people need to be healthy.

It is apparent from this set of statistics from the Center for Disease Control (also quoted on the Fox News clip) that Americans, in general, are unaware of how much sugar is in their foods and unaware of the health implications of eating that much sugar.

  • About one in every 6 calories consumed by kids comes from some kind of added sugar
  • Boys consume an average of 361 calories worth of added sugar each day
  • Girls consume an average of 282 calories worth of added sugar each day

You may not choose to completely eliminate sugar from your diet, but I strongly encourage you to review the foods you’re eating with a critical eye and become aware of the health implications of eating large amounts of sugar on a regular basis.

Healthy, Vibrant Skin Using the Paleomom Method

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

Just recently, I was asked by an acquaintance what I use on my skin.  She thought my skin looked very healthy and vibrant and she wanted to know what my secret was.  Well, the answer to the first question, what I use on my skin, was simple.  Soap.

We’ll come back to the soap in a minute.  Knowing how to take care of your skin is actually quite important when you think about it.  Your epidermis is the largest organ in your body.  It is responsible for most of what you feel all day long.  And, a healthy skin is often a reflection of a healthy inside.  Trying to fake this with cosmetics, lotions, or other chemical stuff is not as effective as achieving the real thing.

This gets to the answer to her second question, what my “secret” is.  The answer is slightly more complex than soap, but still very simple.  And it is not a secret.  I”ll share it with you here.

Paleomom’s Recipe for Healthy, Vibrant Skin

  1. Start the day by drinking 2 glasses (16 oz) of water first thing in the morning to re-hydrate your body
  2. Limit caffeine and coffee to one cup a day (two max!)  I’ve found that drinking more coffee  than that starts to impact my skin health.
  3. Eat a Paleo diet that includes plenty of healthy fats such as those found in fish, nuts, avocados, and healthy oils (olive & coconut).  The fats also help hydrate your skin.
  4. Drink water frequently throughout the day to continue to hydrate your body.
  5. When you exercise, choose exercise that causes you to sweat.  Sweating cleanses your pores.  Once you’re done, take a shower and wash your face.
  6. Avoid chocolate or any other foods that you find cause you to break out.  Honestly, since I gave up eating chocolate, my skin has been very healthy.  I actually tested this and found that if I eat chocolate, I break out.
  7. Sleep at least eight hours at night.  A good night’s sleep will rejuvenate your whole body, including your skin.

That’s it, no kidding.  Simple.  Great skin from the inside out.  No gimmicks,  No rinses, goop, masks, or other stuff.

Now, back to the soap.  I do have a few simple requirements for that soap that I use.  I avoid store-bought soaps. Most of them aren’t actually soap, they’re detergent in a bar.  Instead, I use a locally produced, traditional soap made from olive oil and scented with essential oils.  Not only do I support a local artisan in my  community, but I also get a great product.  If you’re interested in getting hand-made soap, look for a local artisan or check out my favorites at Slab Soap Company.

Strawberry Lemonade – Fulfilling a Craving in Sugar-Free Style

Posted by paleomominsalem in Recipes and tagged with , , , ,

After working strenuously in the garden for the first half of spring break, I found myself with a craving for strawberry lemonade.  Given the strength of the craving, you’d think that I’d be laboring away in the hot sun.  But no, this is the Pacific Northwest, and I have been laboring in the rain.  Regardless, I still wanted strawberry lemonade!  All the old, sugary, Country Time Lemonade went out in my purge of the pantry.  So, I came up with this quick to make, sugar-free, and completely Paleo strawberry lemonade.

Ingredients

Directions

  1. Juice lemons and strawberries in a juicer and pour juice into blender
  2. Fill the blender 1/3 full of ice
  3. Add cold water to the 1/2 way mark on the blender
  4. Add 1/8 to 1/4 tsp of Stevia
  5. Puree 1-2 minutes
  6. Pour and enjoy!

Wow!  This was so refreshing and I have to say, having made my own strawberry lemonade this way, I much prefer it to heavily processed, sugary concoctions from the grocery store.

Eating Out in Paleo Style

Posted by paleomominsalem in Paleo lifestyle, Tips & Tools and tagged with , , ,

Following the Paleo Lifestyle and eating out can present interesting challenges.  I have found that these are even more challenging if you have anyone in your family who is absolutely gluten intolerant or suffering from celiac disease. The Paleo Lifestyle is great for the gluten-free, it is a completely wheat, barley and rye free diet.  However, the challenge really comes when eating out and you have to make absolutely sure that your restaurant can support a truly gluten-free diet.

It seems like at restaurants I’m always ordering either a salad or grilled steak/chicken/fish and vegetables (hold the potato please!)  However, this can get a bit boring after a while.  It is also important to make sure that none of the spices or sauces added to the grilled meats contain any gluten.

For a long time, it seemed like I never got food out for my family.  However, this week I’ve had several successes, so I thought it worth sharing.

First, I made a trip to the nearest Thai restaurant where I ordered Tom Kha Gai (Thai Coconut) soup.  This wonderful, spicy soup is gluten-free and made with coconut milk.  I ordered ours with chicken and enjoyed.  I should point out that one should be careful of some other items on the menu. Soy sauce is not gluten-free and it can be hard to tell which menu items contain it and which don’t.

Next, I found a local burger store (Willamette Valley Burger Co) that uses locally grown beef or lamb for their burgers.  Upon request they will prepare a burger without a bun.  I ordered a grilled chicken breast topped with lettuce, tomato, fried onions and bacon and it was delicious.  I also discovered upon asking that they prepare their home-made french fries in a completely gluten-free environment (see my comments on eating potatoes You Say Potato, I Say Replace It) However, if you’re going to have a french fry, this is the way to do it.

It isn’t impossible to eat out and stay with your Paleo Lifestyle.  It can be done.  Here are some quick tips to do this successfully:

  • Call ahead or look up the restaurant’s menu online.  This will help you know what type of foods you think you’ll be able to order.
  • Ask questions about the menu items – feel free to ask if menu items contain sugar, come with sides that you don’t want to eat, or if items can be substituted.
  • Make your own menu item.  I do this a lot.  Most places are very nice when I ask, as I do at my local Mexican restaurant, to hold the beans, rice and tortillas and please give me a salad with my grilled veggies and meat.
  • Explain your situation – for people with gluten intolerance, celiac disease, diabetes, allergies, or any other health issue share your concerns with your server about the menu items.  I can’t eat beans.  That’s all there is to it.  So, I make sure that it’s clear that beans will make me ill.  No restaurant employee wants a customer to be sick from eating their food.
  • View educating your server as part of the process of eating out.  I’ve taken several classes in hospitality and tourism management and food service staff are learning more and more all the time about food issues.  Often you’ll find an ally within the restaurant staff who is willing to help you out.
  • Give a good tip and support those restaurants that support you.

While eating a home cooked meal is often healthier and more economical than eating out, don’t deprive yourself of a break out of fear of eating the wrong thing or not being able to find something to eat.  Do your homework, communicate with the restaurant staff, and enjoy your dinner out.

All Produce Is Not Created Equal

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

I am a big proponent of eating organically and locally produced foods as much as possible.  Pesticides should be avoided as much as possible in one’s diet.  Why?  Well, let’s face it, most pesticides at use today were originally developed as neurotoxins for chemical warfare.  They can’t possibly be contributing to our health and well being.  In short, they impact our immune system, brain chemistry and metabolism.

However, eating organic produce does have a drawback.  Organically grown produce can be very expensive and not everyone has an unlimited food budget.  I strongly believe that it is best to purchase organic produce whenever possible to reduce your exposure to the many pesticides that are in our foods.  Pesticides that cause lasting health issues and stay in your body far longer than the food they came with.

Can washing and peeling food help?  Yes, it certainly can.  However, even good washing does not remove all pesticides from food and you lose valuable nutrients when you peel foods.

What are some realistic remedies for the high cost of organic goods?

  • Grow your own – even if you have limited space, you can grow a lot of vegetables and fruits in containers (sometimes even inside).  Tomatoes, carrots, radishes, blueberries, greens (lettuce, spinach, kale, chard), and many more grow well in containers
  • Join a CSA.  CSA stands for Community Supported Agriculture.  A CSA subscription gives you weekly access to organic produce throughout the growing season.  Membership in a CSA also has the added benefit of supporting local agriculture.  You can search for a local CSA at http://www.localharvest.org/csa/
  • Use your organic foods budget to purchase those foods most likely to be contaminated by pesticides using the list provided by foodmatters.org below:For more information check out their site at http://foodmatters.tv/articles-1/a-shoppers-guide-to-pesticides

Avoiding Added Sugar

Posted by paleomominsalem in Paleo lifestyle and tagged with , , ,

One of the biggest benefits and challenges of the Paleo Lifestyle is maintaining a sugar-free diet.  I find it to be one of the biggest benefits because I find that eating a diet free of sugar keeps my energy levels and blood sugar very steady throughout the day.  I don’t have the energy highs and lows that I used to have on my old low-fat, high-carb diet.

Keeping sugar out of my food becomes a huge challenge every time I go to the grocery store.  I’m absolutely amazed, perhaps shocked, is a better word choice, at the amount of foods that have sugar or high-fructose corn syrup (HFCS) in them.  I work very hard to avoid both.  Here’s an example from my lunch time foray to the local health food store today.  I went for just a few simple things: ketchup, kale chips, and a salad to go with lunch.  Just three items from the health food store.  Out of six brands of ketchup, only one was unsweetened (the one I bought), one was sweetened with honey and the rest with cane sugar.  Since it is a health food store, it didn’t carry any of the major grocery store brands stuffed with HFCS.  I had to carefully read the ingredients on the back of the kale chips as several brands had sugar in them.  Seriously?  Sugar in cheesy kale chips?  And, last, but not least, my salad.  The only way to avoid sugar in my spinach salad was to avoid putting the dressing on it.

Sugar pops up in places that you least expect it – kale chips, canned tomatoes, etc.  I strongly recommend reading labels very carefully to make sure that you know what is in the food you are buying.  Avoid assuming that just because it is a can of carrots there won’t be any sugar in it.  It makes sense that you wouldn’t find sugar in it, but check anyway.  Remember that sugar can also be listed under many different names.  Here’s a good list from Get the Sugar Out, Revised and Updated 2nd Edition: 501 Simple Ways to Cut the Sugar Out of Any Diet

  • barley malt
  • beet sugar
  • brown sugar
  • buttered syrup
  • cane-juice crystals
  • cane sugar
  • caramel
  • carob syrup
  • corn syrup
  • corn syrup solids
  • date sugar
  • dextran
  • dextrose
  • diatase
  • diastatic malt
  • ethyl maltol
  • fructose
  • fruit juice
  • fruit juice concentrate
  • glucose
  • glucose solids
  • golden sugar
  • golden syrup
  • grape sugar
  • high-fructose corn syrup
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltodextrin
  • maltose
  • mannitol
  • molasses
  • raw sugar
  • refiner’s syrup
  • sorbitol
  • sorghum syrup
  • sucrose
  • sugar
  • turbinado sugar
  • yellow sugar

Watching for hidden sugars in your food will help you remove them from your diet and build an even healthier lifestyle.

Quick & Easy Paleo Tacos

Posted by paleomominsalem in Recipes and tagged with , , ,

Tacos were a huge staple in our house before we went Paleo, and I’m happy to report they haven’t gone away.  I have yet to be successful making a coconut flour tortilla, so until I am, I have gone a different direction in creating “shells” for my tacos.  We use zucchini “shells” but you could use summer squash or any other type of squash, just modify the cooking time.

Ingredients:

  • zucchini (2 per person)
  • 1-2 lbs ground lamb, bison or beef
  • unsweetened ketchup
  • garlic powder
  • sliced olives
  • avocado or guacamole
  • taco sauce
  • diced tomato

Directions:

  • Add ground meat, unsweetened ketchup (to personal taste, I use quite a bit) and garlic powder to frying pan and cook until the meat is browned
  • Pre-heat oven to 350 degrees.
  • Slice zucchini in half and scoop out the insides (reserve for use in later recipe – for example almond flour zucchini muffins) creating a “boat”
  • Lay zucchini “shells” on cookie tray and stuff with browned meat
  • Bake at 350 for about 15 minutes.
  • Add olives, avocado, guacamole, taco sauce, diced tomato and any other toppings you like
  • Serve

 

Agave or Maple Glazed Ribs

Posted by paleomominsalem in Recipes and tagged with , , , ,

Here’s a recipe I modified today to have for a late lunch.  I used agave and I found that it brought out the subtle flavors in the pork.

Ingredients

  • 4lbs Pork Ribs (I prefer boneless)
  • 1/2 cup agave or maple syrup
  • 2 teaspoons crushed garlic
  • 1/2 tsp ground ginger
  • 2 TBS olive oil
  • 1 tsp lemon juice
  • salt & pepper

Directions

  1. Preheat oven to 350 degrees and line baking dish with foil
  2. Season ribs with salt & pepper (if you like – I’m not a big user of salt so I don’t bother with this step)
  3. Combine syrup, garlic, ginger, olive oil and lemon juice in bowl and whisk
  4. Spoon about a third of the mixture over ribs to coat.  Cover ribs with foil and bake 30 minutes
  5. Uncover, turn ribs over, and spoon more glaze on top.  Bake another 15-25 minutes until meat is tender and glaze is dark.

Serve with applesauce for a tasty meal.  Makes plenty of leftovers too.