Stop the Holiday Bulge

So you’ve finished gobbling down pounds of turkey with gravy, sugary cranberry sauce, hoards of stuffing, marshmallowy sweet potatoes and ooey gooey pies and cakes.  And probably couldn’t move….but today you barely lifted your ass out of the bed or away from the TV to hit the sales at the stores. Well, this is just the beginning of 6 weeks of holiday fun, or should I say: don’t buy that holiday outfit yet because at this rate you wont fit in it!  And in New Orleans we get another 6 weeks of indulging with Mardi Gras, aka King Cake season. starting right after New Years.

I love the Christmas season…the lights, the trees, the music, the scents, the magical feeling, but last year I stood strong and did not give in to the holiday extra pounds.  It’s not that I didn’t or won’t have some fun in the way of food or drinks, but I’ve learned how to not let it control me.  Aren’t you tired of starting the New Year with another useless resolution to lose weight, get in shape and get healthy?  Well it’s okay to start now and still have some Holiday fun.  So, let’s put the Thanksgiving pig-out party aside and go ahead and buy yourself a new outfit for the holiday parties…and girls make it cute and sexy….this will be your first incentive to not gain any more weight this Christmas season.

No more jumping up and down trying to get your jeans on and laying down hoping they will button up…and no more having to wear sweat pants to Christmas dinner because you filled up on Holiday party goodies since Thanksgiving.  I’ve complied a few ideas to keep you on track and no, it won’t include forced vomiting after inhaling piles of cakes, cookies, breads and pies!

  • If you have a workout schedule now, don’t quit.  If you do 4 days a week, do 4 or at least 3.  If you don’t, then take up walking outdoors.  Winter, especially those of you with snow (or even sand) have a great advantage to keeping that heart rate up and staying fit.  Lift some weights!  Chop down your own tree.  Move all those boxes filled with decorations.  Holiday cleaning. Keep moving.
  • Before the holiday parties, eat at home.  Eat a meal or a good hearty snack.  I know you don’t want to cook, but having a good size portion of protein or even some nuts and healthy carbs like fruit or a big sweet potato will fill you up and keep you focused.  There is no worse decision (and I’ve done it before) than to starve yourself all day so you can eat and drink whatever you want that night at the party.  Not sure what is worse, the hangover from not eating all day or the misery of stuffing your face so much because you were starved when you arrived.
  • Choose not to bake this year.  I always felt obligated to bake numerous mounds of family cookie and pie recipes.  And although they bring great memories and taste oh so good, I would say I ate half of them! I’d give them away as gifts, bring them to work…bake and bake and bake and really would eat and eat and eat.  As you’ve read before I am addicted to sugar and most people are…so why put the crack in front of the crack addict?  I WAS a Christmas treat junkie and have put that aside.  Last year I only made meat pies and gave those away.  This year…I am making nothing.  Saving myself and my bank account.
  • If you do want to or need to bake for a party, then choose wisely.  Choose a cookie or treat that won’t make you weighted down, bloated and miserable for giving in.   I can’t go into enough why sugar and gluten (grains) are bad for your health and waistline, but instead of putting all that here, just believe me that using some recipes from many Paleo websites, blogs and cookbooks are definitely the way to go and you will be able to leave the guilt behind. (of course provided you don’t eat the whole pan of those too).  Choose coconut or almond flours instead of gluten filled flours.  Don’t use sugar, but if you must use extra dark chocolate without soy products added or a little local real honey. Nuts and dried fruit make a cookie or dessert hearty and sweet.  Don’t use vegetable shortenings, but instead use lard, grass-fed butter or coconut oil.  Keeping it full of good fats and nutrient filled ingredients instead of glutenous globs of gunk will make your new Christmas desserts a hit!
  • Go ahead and drink some adult beverages (if you are of age, of course).  Since I’ve discovered hard apple cider (or Pear) drafts, I’m hooked.  If that doesn’t suit you for a beer substitute, then just try to steer clear of gluten filled regular or light beer.  And try to steer clear of sugary liquors.  Opt for wine (red preferably) or clear liquor like vodka or tequila.  Egg nog is probably not a good choice because of the sugar and dairy, but if you do have some, and who can have much anyway, stick to the full fat egg nog made of egg and real cream…it’ll be so rich you will only have one.
  • When you hit the buffet, make good choices (as a friend of mine always says).  Go fill up your plate with the meat, seafood (not fried), veggies and fruit.  That will be the most satisfying and you probably won’t want much more. And stay away from the pastas, fried food, sauces, dips, crackers and breads. IF you still crave a “treat”, then go for it after you have filled up on the meat, fruit and veggies.  Just try to hit the non-bread or cake/non-gluten varieties…a piece of fudge is better than a piece of cake or cheesecake and don’t eat the crust or have homemade ice-cream.  Control yourself Sweet Cheeks…one treat is fine…

So, now you’re ready for the Holiday Season right? Let’s have some fun and start it off right with some good decisions we won’t feel guilty about and with a little Christmas cheer from New Orleans (the last time it snowed here in 2008)…

Sunday Morning

Ahhh, relaxing on a chilly Sunday morning.  It doesn’t get any better than this!

BANANA PANCAKES

3 bananas

1 Tbsp vanilla extract

3 eggs

1/2 cup whole organic coconut milk

1/2 cup chopped walnuts or macademia

1 Tbsp cinnamon

pinch sea salt

1 1/2 cups almond or coconut flour

Mix all together in blender. Use a 1/4 cup portion and make small pancakes (don’t make large because they fall apart) in coconut oil or grass-fed butter or ghee.

Top with some chopped fruit like apples, strawberries or coconut chips.  Serve with a few strips of bacon, a fried egg and a hot cup of coffee.  Enoy your Sunday!

For the love of BACON!!!!

Who doesn’t love bacon?! (okay, vegans, but if you are one then you may not be reading anyway)

It makes everything taste better…hell bacon can down right make you happy!  Have it for breakfast, lunch or dinner.  Chop bacon in your favorite dish, mix in salads, make bacon-wrapped asparagus, top your burger or just pre-cook some slices for a snack with an avocado.  I’m even going to try a recipe for bacon brownies (gluten/grain free of course).  Really, bacon has endless possibilities.

Bacon is not the food enemy it was made out to be.  Dietary saturated fat and cholesterol are good for us and not just in moderation.  It’s important to keep in mind that fat is a great source of fuel and bacon’s excess fat should not be feared. Of course, when it comes to fat, some choices are better than others. Pork’s fat, or lard, is approximately 40% saturated, 45% monounsaturated and 12% polyunsaturated. Saturated and monounsaturated fats are the ones that should be consumed liberally, while polyunsaturated fats should be kept to a minimum. The only bad thing about bacon and/or pork is that it is higher in Omega 6 than our wanted Omega 3.  So what?  have more fish and grass-fed beef that week then your “Omega’s” will be in-tune.  Another concern is the levels of nitrates in bacon. It’s true that most bacon, other than the nitrate-free versions, will contain varying amounts of nitrate, but this is often an unfounded concern and should not hinder your consumption.  So what? There is nitrate-free bacon available everywhere these days.  High sodium? choose lower sodium.

I made this last week: Bacon-wrapped Meatloaf, aka: Bacon Bomb or Touchdown Bacon or Bacon is F-ing Awesome Wrapped Around 2 Pounds of Ground Beef…that’s what I’m talking about.  Serve with some sautéed vegetables and a sweet potato topped with a little coconut oil, cinnamon and chili powder for a nice well-rounded meal.

BACON-WRAPPED MEATLOAF

1 medium onion chopped

4-6 garlic cloves chopped

1/2 red bell pepper chopped

6-8 fresh mushrooms chopped

2-3 Tbsp coconut oil (unrefined) or bacon grease

2 lbs grass-fed ground beef

1 lb fresh pork sausage (I used butcher made green onion pork sausage or use any)

1/4 lb ground grass-fed calf liver (I had my butcher ground it in the ground beef and used it for this, chili, burgers, etc…) – optional

2 eggs

Seasonings: Cayenne, sea salt, black pepper

12oz package of bacon (nitrate free and low sodium if possible)

Preheat oven to 375 degrees

Saute onions, garlic, peppers and mushrooms.  Mix meat ingredients together (except bacon) and eggs.  Then mix in sautéed vegetables and add into meat mixture.

Form the meat mixture into a loaf in a pan larger than the loaf so you can form the bacon around it.

Next separate the bacon slices and place over the loaf in a basket weave or slightly overlapping diagonally.  Whichever way you choose leave at least 1/2 inch overhang on the sides to accommodate shrinkage.

Bake for 50-60 minutes then put under broil for 5 minutes to crisp up the bacon.

The loaf will be sitting in bacon grease but that adds to the flavor.

Cut into slices.  Will make 6-8 servings.

“That’s Not Paleo!”

So at work this week, we had our monthly birthday cake and ice-cream gathering in the kitchen.  All I can smell is the sugar from the cakes and it doesn’t even smell good to me anymore.  We sing Happy Birthday and leave to go back to my desk.  Someone asks me, “Aren’t you going to have a piece?”.  And I say with disgust, “No indeed!”…I want a huge grass-fed ribeye for my birthday!  I now realize I think I might be a health food snob!  Oh no!

But I’ve found I really want people to be healthy; know what I know!  I want to help, but is it coming across that way?  I find myself looking at people’s carts at the grocery, even Whole Foods, and judging what’s in their carts.  I somehow find it hard to believe people still buy things in a box!  Cereal? Yuck. Milk? Quinoa? Pasta?…now they know that’s not Paleo, right?  They don’t know about GMOs and why to buy grass-fed beef and pastured chickens and eggs?  How could they not, I talk about it all the time?  And why is anyone still drinking and eating out of BPA filled plastic bottles and containers? Eww.  Gluten and grains, really?…it will destroy you!  They don’t even know the difference between Omega 3 and Omega 6?  Don’t they know if they just do Paleo for 30 days they will feel great.  I say or think all this.  I think about these things while I’m listening to the Robb Wolf podcasts, cooking my pastured eggs and grass-fed burger in bacon fat, while rubbing coconut oil on my body after I cooked my broccoli in it! And I talk the foodie talk with other people I got to do Paleo, like they’ve been doing it forever too. We can’t figure out why everyone isn’t just jumping on our band wagon! We have a “language” now.

Oh and I’m the same at the gym.  Really, people who look like hamsters on wheels on those cardio machines for an hour are annoying.  I look at those wimpy guys who have been working out for months and I lift heavier than they do…makes me want to scream.  And the people who look the same after a year of working out 5 days a week when I have transformed in the same time…how have they not figured it out?…I’m not performing miracles!  I eat Paleo and weight train…it’s easy!

Or is it?

I can laugh at myself for what I say with no regret, but I realize I am never going to change the way people eat or exercise by judging them or making them feel guilty.  I truly do want to help and I want them to see my results and know they can be healthy and happy too.  I need to get people to be excited about food and health; bring them into my conversations and ask me questions.  So I will be patient and remember the long journey I had also; that it took a long time for that lightbulb to go off for me.  I will be ready to answer if they ask.

Tailgate Food!

It’s football season ladies and gentlemen!!  I absolutely love football…live for it this time of year!  And if you know me well, you know when it comes to Michigan Wolverine football or New Orleans Saints Football…I am in full football fan gear and ready for the game.  Feed me, give me drinks and do not bother me for 3-4 hours!

That being said, lets talk food!  My Paleo lifestyle screams tailgate!…I mean it’ consists of a lot of M-E-A-T!

No, you don’t need chips and dips and processed cheese to make a good tailgate.  Plan a little and it will be outstanding, whether you are at the game or at your house.

DAD’S BBQ SAUCE (PALEO STYLE)

My dad made an awesome BBQ sauce, mostly spicy with a little tang.  This is perfect for your ribs, chicken wings, hamburgers and sausage on the grill.  And it makes enough for a few games.  I’ve taken out the sugars and replaced it with pureed fresh pineapple for the sweetness.

1 cup mustard

1 1/2 cups sugar free ketchup or organic tomato paste

2 1/2 cups pureed fresh pineapple

1 teaspoon black pepper

1 teaspoon cayenne pepper

1 Tablespoon chili powder

1 Tablespoon garlic powder

1/2 teaspoon sea salt

Blend all the ingredients well and refrigerate.

PALEO MAYONNAISE (Or as I call mine COCO-BACON-NAISE)

Oh yes, the basis for most dips for the tailgating season.  There are many recipes on the internet and I combined what I had and made my own version.  You can make this using a whisk to stir, but if you don’t want a cramp in your hand, just use a blender, but still be patient.  This should make enough for a big dip or salad.

4 eggs yolks

2 teaspoons of mustard

5 teaspoons of fresh lemon juice

1 cup extra virgin olive oil

1/2 cup coconut oil

1/2 cup bacon fat melted at room temperature

1 Tablespoon apple cider vinegar or white wine vinegar

Salt and  white pepper to season

Put the yolks in a bowl with mustard and 1/2 the lemon juice and beat with mixer.

Mix the 3 fats/oils together. While still on high speed, drizzle the oils mixure slowly in with the egg yold mixture.  Mix non-stop and you will notice it starting to thicken like mayonnaise.  Keep up this process and after all oils are mixed in, add the remaining lemon juice and cider vinegar. Refrigerate and enjoy!

CHIPOTLE CHICKEN SALAD

Serve in lettuce wraps cold and top with some avocado.  Great starter for the early fall games when it’s still hot.

4 chicken  breasts and 4 chicken thighs grilled lightly seasoned with salt, pepper, garlic, cumin and chili powder

1   yellow or orange bell pepper, chopped

1/2 red onion diced fine

1/2 cup  green onions sliced

1/2 cup chopped fresh cilantro

3/4 to 1 cup Paleo mayonnaise (see above)

1/2 cup canned chipotles in adobo sauce, puréed or finely chopped (this is not usually Paleo, but is not that much compared to the dish – use organic or one with no sugar or oil)

Juice of 1 lime

1/2 teaspoon sea salt

1 cup of grape tomatoes halved

Dice your cooked chicken.  Mix in the bell peppers, cilantro and onions.

Mix the mayonnaise with the lime juice, chipotle and salt and then stir in the chicken mixture.  Put in a bowl and top the salad with the halved grape tomatoes and more chopped cilantro and/or green onions.  If anyone wants added heat, use Tabasco Chipotle Pepper Sauce to taste.

AL PASTOR IN THE CROCK POT

Ok, not really Al Pastor, but it has similar flavors.  It picks up the heat of the peppers and the sweetness of the pineapple. Use butter lettuce wraps instead of taco shells and top with fresh avocado.  Use leftovers to stuff and omelet the next day.

6 or 7 lb pork shoulder roast

Dry rub: 3 Tbsp chili powder, 2 Tbsp cumin, 1 Tbsp garlic powder, 1 Tbsp onion powder, 1 tsp sea salt, 1 tsp black pepper.

Mix together and coat the pork roast and put in the crock pot.

Dice a fresh pineapple or get a large container in the produce section of fresh chunks of pineapple.  Dice 3-5 chipotle peppers. Add both on top of the roast.  You will cook the pork roast for approximately 8 hours on low.

In the meantime, saute 2 medium sweet onions, 1/2 each green, red and orange bell peppers in larger chunks, 5 fresh garlic, 2-3 chilis (hatch, Anaheim, jalapeno, poblano – or a combo), 1- 8oz package of white mushrooms – sliced.

Add the sautéed mix to the roast after a few hours cooking time. (roast will still pick up the flavors, but veggies won’t cook down too much)

The pork will fall apart with some amazing flavors.  If you want a little extra carbs or veggies, add a couple sweet potato chunks and/or baby spinach to the crock pot.

GRASS-FED BEEF ROAST WITH BACON AND MUSHROOMS
Here is this weeks football tailgate.  The crock pot is the best kitchen tool to have…slow cook easy recipes.

5-6 lb chuck roast (grass-fed if possible)

12-16oz bacon – or more if you want (good nitrate free, low sugar), partially cook, keeping the bacon fat. Chop.

2- 8oz packs of white button mushrooms

3-4 Portobello mushrooms whole and sliced

2 onions, chopped and sautéed

7-8 garlic cloves

Slice notches in the roast and put a garlic clove in each.  Season the roast with salt, pepper, garlic powder, onion powder, cayenne pepper. Put in the crock pot and top with onions, bacon and mushrooms.  Cook for 6-8 hours until the roast falls apart.  Serve with mashed or French fried sweet potatoes and a vegetable of course (check out the mashed cauliflower from a previous post).

More recipes to come!  Let us know what you are making for the game this week.

So get ready for some football…Put your eye-black on, wear your lucky shirt, pull on those game-winning socks….GO BLUE….AND GEAUX SAINTS!!

Hurricane Isaac…Prepare…Ride Out the Storm.

Tweet via DJ Soul Sister of WWOZ in New Orleans @djsoulsister

I see there is a hurricane water in effect for NOLA.  Not this again. 

The only Isaac I wanna hear from has the last name of Hayes.

As the direction of Hurricane Isaac creeps closer to us there is that instant unsettled feeling of turning your life upside down for a few days or as in Hurricane Katrina for weeks to months and for some people for years.  And Isaac is to come on that very same day, the 7th anniversary of Katrina.  The reminder is hitting us in the face.  When a hurricane is in the gulf all bets are off for anyone along the coast.  Almost half the coast is affected in some way.  And we are now under a hurricane warning.

Anxiety…knots in the stomach.  The storm has made its turn and making its decision of where exactly to go.  Make a list.  Crap no one has water left…glad I have that Brita pitcher.  Clear the gutter.  Fill anything with water.  Make ice because no one has ice…good thing I don’t eat bread because they are out already.  Geez no one is prepared?  Make food, enforce the plan.  Gas tomorrow…there are long lines now so maybe 0600 before work will be better.  Need an oil change…scratch.  Got plenty of dog and cat food.  I think…how long were we without during Katrina.  Crap, no alcohol…must save what little money I do have.  Charge phones, iPad, laptop, camera…charge everything.  Where is that boom box I never used…batteries, need batteries, what kind?  Do I even own a flashlight?  Throw out anything in freezer not needed.  Remember that horrible stink of fridges after Katrina.  Move the flying objects from outside tomorrow or tie it down…could be a category 1, 2 or 3 we don’t know.  Geez when is that next update.  Can it make a turn elsewhere please!  Relax…it will all be okay.  Accept the process and know you are safe.  Safe.

I am not evacuating this time at least not yet.  With 2 dogs and 3 cats it’s very difficult to evacuate.  But I am a survivor…I will be prepared.  I live 2 blocks from the levee which is the highest point in New Orleans and I have an upstairs in a 100-year-old home. Also I work in the marine industry.  Surely among 60 boats I can find safe harbor if needed.  Also, I have friends riding it out also in New Orleans and my old boss Louie at Matassa’s…he won’t leave.  And my dear friend, Erin, she will make sure I am safe…her door is always open on the Northshore.

I feel pretty secure.  Anxious, but secure.

I will be cooking today…cooking Paleo/primal seems fitting for this.  Burgers, beef jerky, banana pancakes, pork roast.  I will have plenty of water, ice, pet food…the essentials.   I worked out today, feeling good and feeling strong.  Instinct takes over.

Be safe Louisiana and the Gulf Coast.

It’s Not Just a Diet, It’s a Lifestyle

Paleo diet, Caveman (or Cavewoman) diet…whatever you want to call it, it’s more than a diet, it’s a decision to change your life for the better.  It’s about obtaining and maintaining ultimate health…more and great sleep…forming a community…little stress…making time to play…make time for yourself…positive attitude…loving yourself…more fun…lifting heavy things and enjoying it…happiness.  It’s getting back to the basics.  Adapt to nature.  It’s about spending time with family and friends, laughing together, eating together, playing together…sharing life.

When I took on the diet part I didn’t know about anything more than taking control of my health, which really, when you take care of this main part the rest of it falls into place.  With all the research I did, I realized in order to have the best health possible I would have to put the whole picture into perspective.

Surprisingly most of the changes came naturally with the diet; hard to explain.  Even though I’ve adapted to the diet 100%, I am still working on the lifestyle…this requires more discoveries, more time and more changes I am more than willing to make.  I like this life.

  • Exercise becomes more natural.  Lift heavy things.  Take long walks (walk dogs).  Feel stronger.
  • Enjoy nature.  Listen to the night sounds.  Savor the sound of waves on a beach.  Watch sunsets and sunrises. Encounter nature alone or with others.  You will just be more aware of your surroundings.
  • Discover all the parks around you.  I know of several parks in Southeast Louisiana that I would love to visit again.  It’s peaceful.
  • Enjoy the sun and feel the benefits of natural vitamin D without coating our skin with chemicals.
  • Sleep for 8-9 hours a night because it makes us feel good, productive and necessary for good health.
  • Learn to appreciate real food and how it is made.  Discover real farmers who raise animals, vegetables, eggs and fruits in a natural way.  You will just be more thoughtful about your food and make better decisions about what you put in your body when you commit to only eating whole real food.
  • Discover new local places to get your meats like a local butcher or a farmer’s market.  Plant some vegetables or herbs.
  • Researching to know what foods make you healthy and why.  What nutrients and vitamins are contained in food you eat.  It not only gives you more knowledge for yourself, but you will be able to help others.
  • Spending time with family and the people you love.  My last trip home was more significant to me than I ever thought it would be and that is saying a lot. Laughing, playing, cooking together.  From sunsets and boating to a concert to happy hours to BBQ family gatherings to cooking together and laughing together.  Really enjoy good times.
  • Finding people with like interests with the Paleo lifestyle and forming a little community of friends to bond with.  Maybe it’s in the city or an online group.
  • Simple living.  Cut things out that have no meaning.  Throw things away that aren’t necessary.  Maybe it’s time to just live a little more basic because it is really all you need.  You will find you will appreciate what you own more than before.  It might be papers, books, Mardi Gras beads, clothes that don’t fit.  Maybe it’s people in your life that clutter your head.
  • Enjoy slow living.  Have a campfire or make a fire pit.  Walk in the rain…I do have my shrimp boots :). Have a picnic.  Go camping.  Go canoeing or kayaking.  Go fishing. Go boating to enjoy that sunset. Plant a garden. Stare up at the sky and star-gaze.  Play games.  Be silly. Throw water balloons.  Build a fort inside or outside.
  • Be creative.  Creative art, writing (hey who would have thought I would have started a blog!), photography, building things, collecting, sewing.  Make it fun.  Creating makes you happy…believe me.

You get the idea.  I still like the Paleo or Caveman lifestyle to describe it…maybe that forgotten world is really what it’s supposed to be like for us humans. We know all animals should eat, live and play in their own natural way, but that’s changed for us, but why? Sure progress is wonderful, but not if we are too sick, too busy or sad to enjoy it.  It’s a nice feeling to eventually have a stress-free, peaceful, happy life…one in which I am fulfilled on the outside and the inside.  Euphoria.  That’s what I’m striving for.  I feel I make discoveries about myself, my life and my surroundings daily.  Ever-changing.  Becoming fearless.

Love this song…it’s a little primal in sound and the only words “Don’t think about all those things you fear, just be glad to be here”.

Not the Same ‘Ole Breakfast

I love breakfast…a good Cavewoman breakfast! I think it should be a good hearty meal that puts fuel in my body to start my day. It gives me energy, not the kind of meal that makes you want to nap. So are you tired of the usual or ready to take the white-knuckled hold off that cereal box?  Think outside that box and eat some great tasting food that can keep you full until lunch.  On the weekdays I eat when I get to work, dragging out my containers of food.  Inevitably everyday someone makes a comment about my food…”Smells great”, “You’re eating dinner for breakfast?” and my favorite “You’re really going to eat all that!”.  The food you put in your body should be thoughtfully made and it should make you feel great.  And they should be easy.  When I plan a breakfast I usually make a few to several servings to save me time for the rest of the week.  I do the same for my lunches or when I need a quick nutrient dense meal after my workout.

I won’t put calories, or fat content, or carb content for any of my recipes.  Know the portion size you need or desire.  It’s just me and I’m on a budget so when I get home from the grocery I portion the meat in 4, 6 or 8 oz and freeze. (Next purchase is one of those vacuum pack Foodsavers).  Also, on this way of eating I eat good-sized portions of food and I am full.  Since I do not eat sugar, processed foods, grains, soy or legumes this leaves the door wide open on how much I can eat.

Here are some of my favorites and as I continue to create more or find some good ones online I will post:

Breakfast “sausage” meatballs with 2 hard-boiled eggs and broccoli

This was today’s breakfast:Turkey Sausage Meatballs with eggs and broccoli

To make the meatballs:

1 lb of ground turkey or ground pork or a combo

2 eggs (free range)

4 tbsp-approx course ground flax-seed (no breadcrumbs!)

4 good shakes of cayenne

4 good shakes of tumeric (optional

4 good shakes of sea salt or kosher salt

garlic powder, onion powder and poultry seasoning – a good amount of each

Make into meatballs and fry in unrefined coconut oil.  This makes 16 meatballs.  You can freeze them or keep them for the next few days.  Partially cook your broccoli so you can just reheat.  Top with some grass-fed butter.  And 2 hard-boiled eggs.  I usually make 8 or 10 to have available for the next 2-3 days for meals and snacks.

Other breakfast ideas:

  • Sweet Potato patty topped with bacon and a fried egg, fried in the bacon grease or coconut oil.  Season the mashed sweet potato with cinnamon, chili powder, cumin, salt & cayenne then form in a patty and fried up in the bacon oil or coconut oil. Don’t forget some veggies.
  • Green Eggs and Ham: chop spinach, broccoli, green onions, salt and pepper, saute then scramble in 2 free range eggs.  Serve over a ham steak or slices of good ham (low sodium, not processed) – homemade pesto would be great also if time and ingredients permit.
  • Pulled pork cooked with diced apples, onions and garlic and served with vegetables and top with some walnuts.  Crock pot the pork so you have quite a few meals.
  • Sweet potato hash from Everyday Paleo and she has a lot of great recipes especially if you have kids.  Here is the recipe http://everydaypaleo.com/2010/09/25/baa-baa-breakfast/ very simple and you can use it a variety of ways.  Looks like a good snack too.
  • Another one I like from Everyday Paleo is the Paleo Apple Muffin recipe.  Have one with 2 pieces of low sodium/low or no sugar bacon and a fried egg. http://everydaypaleo.com/2010/07/07/server-problem-solved-and-paleo-apple-muffins/
  • Grass-fed beef burger or steak topped with sautéed spinach and mushrooms and an egg.  Cook the egg any you want.
  • Chili with spinach and avocado recipe:

 Saute 1 chopped onion, 6-8 garlic, 1 chopped red bell pepper, Anaheim or jalapeno pepper, celery in coconut oil and put in crock pot.

Add to crock pot approx 3lb grass-fed beef roast.

Add 8-10 sliced mushrooms and 2 tomatoes diced

Season well with chili powder (lots), cumin (lots), sea salt, pepper, garlic powder, cayenne, onion powder

Let cook overnight and it will make you about 12 servings

Serve hot over spinach and topped with sliced avocado and or a fried egg.

  • Chicken breast topped with an egg, avocado and vegetable (fried or poached) – hint for egg in a microwave: grease a ramekin and carefully break an egg inside and microwave for 20 seconds
  • Muffin Eggs – many recipes online, but basically grease muffin tins well, season and cook some beef or bacon or turkey and chop some vegetables and place in the tins.  Pour beaten eggs overtop the meat and veggie mixture almost to the top and bake for 20-25 minutes at 350 degree oven.
  • Pumpkin pancakes (or banana) recipe – I am still playing with this recipe, but here is the approximate recipe and work with it and it will be good

Makes approx 18-20 pancakes and they freeze well to take out when needed:

3 cups of almond flour or coconut flour or a combination

7 or 8 whole free range eggs

1/2 cup unsweetened peanut or almond butter (any nut butter)

1 can organic pumpkin or 2 bananas mashed

3 tbsp organic unrefined coconut oil

3 tbsp vanilla

2 tsp baking powder

2 tbsp cinnamon

1 tbsp pumpkin pie spice (optional)

1 cup unsweetened almond milk or 1 can organic full fat coconut milk

1/2 cup ground flax-seed

3 handfuls fresh spinach

1/2 tsp salt

Put all the ingredients in a blender until it’s pancake batter consistency.  Adjust with wet or dry ingredients.  Refrigerate for about 30 min to set.   With coconut oil heated in your pan, drop by 1/4 cup full into hot oil and flip as you would a pancake.  They are not big, but 2 or 3 will fill you up.  Top with a tablespoon of organic unsweetened apple sauce or diced apple or any seasonal fruit and a couple of pieces of bacon.

There is many more recipes you can find online or just be creative.  Basically breakfast doesn’t have to be what you think it should be…just use real whole ingredients, plan and cook ahead when you can, make it satisfying and most of all enjoy your food!

If you have any good ideas for breakfast that would follow this plan, please let us know!

Goodbye Sugar

Dear Sugar,

We were together for so many years; I craved you and was obsessed with you.  You came at me in so many ways and I couldn’t resist you.  Whether you were cookies, ice-cream, cakes, pasta and oh that warm loaf of bread, you made my mouth water and left me wanting more by the end of everyday.  Every time I tried to leave you and put you out of my head, you came back looking so sweet and enticing, but then you would make me feel bad and sick; my skin was horrible and I gained weight.  You played with my head!  You made me think I couldn’t live without you!

But, I am over you.  I have moved on.  I tossed you out of my life and never looked back.  Sure I think about you once in a while, but not out of wanting anymore, but in a sad way…I pity you as you keep trying to ruin another life.  I have now turned to meat, vegetables, fat, fruit and nuts to keep me happy and satisfied.  It’s hard to believe after all we had been through, I just don’t miss you anymore.  It’s finally over!

So goodbye Sugar…I have moved on to embrace another love…Life!

 

Formerly Yours,

Denise

 

PS:  I am writing this eating a yummy grass-fed burger topped with egg, bacon, tomato and avocado with a side of asparagus, onions and garlic.  Eat your heart out!