A Paleo Thanksgiving

Holidays can be tough when you and your extended family have different ideas about food. Having  been through multiple holiday seasons being paleo, I think that we have a good balance figured out, so I thought I'd share it with you. Note that this is what works for us and that things are a little different on the years that we are hosting. Honestly it's easier to stay paleo when we do host, but here are my tips for a healthy, paleo Thanksgiving.

1 - Bring your own dishes

When we are going to another family member's home, this is sides and a small dessert. Bonus points if you get to bring the turkey! We take two side dishes that we like and are also crowd pleasers and if we want it, some cranberry relish. 

Here are some of my favorites:

Maple sage roasted butternut squash 

Brussels sprouts with bacon (I add dried cranberries)

Paleo green bean casserole

Cranberry orange relish (so much better than canned cranberry sauce!)

Paleo dinner rolls

Paleo pumpkin pie

Skillet apple pie from this book - a favorite!

I also make a grain-free stuffing to take to my mom's. This recipe is pretty killer as well.

And if you're interested, my favorite turkey recipe and cranberry butter.

It is definitely more work to make a few of your own sides or rolls, but we leave our extras at home and eat them over the weekend! You can find some of my favorite paleo holiday recipes here.

2 - Plan ahead

We go in knowing that our meat is going to be cooked in less than ideal ingredients and isn't going to be the best quality. This is just a concession that we make. We don't partake in the Honeybaked ham/turkey since they are laden with sugar and additives, but will definitely eat an oven-roasted variety. If we are going somewhere that we know there won't be anything we would eat, we eat at home beforehand and have a cup of coffee or cider at the gathering.

We also talk about what, if any, things we want to eat that are not paleo, and limit ourselves to one thing.

3 - Take a walk

It feels so wonderful to get outside and move around, especially after a day of indulging, sitting and chatting with family and watching football. Even if you don't feel like it and even if it's just for a ten minutes, go outside and take a walk. You will feel so much better!

Happy Thanksgiving week! Wishing you a wonderful week and a happy and healthy Thanksgiving!

xoxo

Homemade Baby Wipes & Wipe Solution

Whether you cloth diaper or use traditional disposables, this homemade wipe solution is so great. It it cost-effective, safe and gentle on little bums, and smells so sweetly of herbs. We prefer to make the solution and use it as a spray, but you can also make homemade wipes using this same recipe. We use these flannel wipes instead of disposables and most often just wash our little man's bum with plain old warm water. Sometimes, though you need reinforcements, and the essential oils I use are great for this!

Simple Wipe Solution:

1 cup filtered water

1 tablespoon liquid castille soap (I like Dr. Bronner's Baby Mild)

1 tablespoon organic oil (olive, coconut or a mixture like this one)

4 drops lavender essential oil

2 drops melaleuca (tea tree) essential oil
*two 4 ounce glass spray bottles

*This makes 8 ounces, so I divide it between two 4 ounces bottles and keep one on the changing table and one in our diaper bag. Alternatively, you can store in an 8 ounce glass spray bottle.

.

To make the solution:

Place ingredients in a small glass bowl in the order listed and mix well. Pour into your glass bottle and keep at room temperature. I like to divide it between two small bottles and keep one in Elliot's room and one in the diaper bag.

To make wipes:

 Simply place cloth wipes or washcloths in a container of your choice and pour the solution over them. Alternatively, you can cut a roll of paper towels in half and place in a container and cover with the solution, if that suits your preference. 

Happy diapering.
xoxo

To learn more about Young Living Essential Oils and/or to get a starter kit of your own (and a 24% discount on all oils!) click here.

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Any suggestions made on this blog are very specific to Young Living essential oils and should not be used with oils from another source. Statements made on this website about Young Living Essential Oils have not been evaluated by the FDA. These products and information are not intended to diagnose, treat, cure or prevent any disease. Anyone suffering from disease or injury should consult with a physician. Keep out of reach from children. If you are currently on medication, please DO NOT STOP

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Cleaning with Lavender

Oh, lavender. It's probably my all time favorite scent. If an item comes lavender-scented, I would purchase it. Dish soap, laundry detergent, candles, you name it. However, for about the last year or so I have been on a mission to get rid of all the harsh synthetic chemicals in our daily lives and replace them with natural counterparts. Goodbye bleach, hello lemon! One of my favorite ways to control our exposure to chemicals is to make things myself. Also, I save a lot of money! Baking soda and white vinegar are much less expensive than some of my old go-to cleaners. Add in some lavender or lemon essential oil, and voila! Homemade cleaners. Here are some of my favorite uses for lavender for cleaning your home:

HOME:

-- All purpose cleaner --

3/4 cup baking soda

1/4 cup fresh lemon juice OR 3-4 drops lemon essential oil

3 T natural liquid soap  -- I use Dr. Bronner's Baby

1/2 cup white wine vinegar

10 drops lavender essential oil

Mix together in a ceramic bowl to make a paste and scrub surfaces, rinsing with a damp cloth or water. Use to clean counter tops, stove tops, bathroom counters and floors, tubs & sinks and kitchens! Store in a large glass spray bottle.

OR

Simply add a few drops of lavender essential oil to a damp cloth and wipe across any surface.

-- Glass & mirror cleaner --

1 cup white vinegar

1 cup distilled water

 10 drops lavender essential oil

Combine in a glass spray bottle  and use as you would any glass cleaner! You can also use the all purpose cleaner for windows and mirrors

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FLOORS:

-- Floor cleaner --

1/4 cup white vinegar

a bucket of water

a few drops of liquid soap (optional)

10 drops of lavender essential oil

Mix together in your mop bucket and clean away! If your floors are really grimy, add a couple drops of liquid soap. Safe for hardwood or linoleum. Other great oils for cleaning floors include lemon, spruce (think Pine-Sol), purification and melaleuca (tea tree). 

-- Carpet freshener --

1 cup baking soda 

18 drops of lavender essential oil

Mix well and place in a covered container (I like mason jars) and let sit overnight to make sure the baking soda absorbs all the wonderful lavender oil. Sprinkle on carpets just before vacuuming. This is also great with lemon or peace & calming!

OR

Simply add a few drops to a cotton ball or tissue and place in the bag of your vacuum cleaner. I alternate doing lemon and lavender!

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LAUNDRY:

-- Simple linen spray --

Fill a  4oz glass spray bottle about halfway with distilled water and add about 10 drops of lavender essential oil. I spray this on our sheets, blankets, upholstered chairs, couch, Elliot's bedding, our pillows, the dog bed (purification is a good oil for this!), camping linens, etc. Use pretty much everywhere!

-- Add to basic laundry detergent --

Add 3-4 drops of lavender essential oil directly to the detergent in the detergent compartment of your washer. I like to use free & clear detergent, and I have an HE washer, so it's safe! 

-- Homemade fabric softener --

1/2 cup white wine vinegar

10 drops lavender essential oil

Use the same way you would store-bought fabric softener to soften your laundry and make it smell wonderful at the same time! Store in a small glass jar.

-- Wool dryer balls --

I switched over to using wool dryer balls  when I was pregnant with E and researching homemade cloth diaper detergent. Absolutely love them! Natural, inexpensive and the lavender makes our clothes smell divine. Place 3-4 drops of lavender onto each wool dryer ball and place into the dryer with your clothes.

To learn more about essential oils or to purchase your own, click here.

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Any suggestions made on this blog are very specific to Young Living essential oils and should not be used with oils from another source. Statements made on this website about Young Living Essential Oils have not been evaluated by the FDA. These products and information are not intended to diagnose, treat, cure or prevent any disease. Anyone suffering from disease or injury should consult with a physician. Keep out of reach from children. If you are currently on medication, please DO NOT STOP.

Paleo Basics // Coconut Cream

Coconut cream is one of my favorite products. 

You can get coconut cream two ways: take a can of full fat coconut milk and refrigerate it upside down overnight or longer. When you're ready to use it, take it out and turn it right side up. When you open it, the cream will be on the top and the milk will be on the bottom. Scoop out the cream and put the milk in a mason jar to use for later! As the cream sits in the fridge it continues to thicken slightly, so you may need to add a little of the milk to get it the consistency that you want.

You can also buy coconut cream from Trader Joe's! This is what I do (convenience is key when you have an infant!). If you open it at room temperature, it is a liquid and will thicken in the refrigerator even after opening. It becomes a greek yogurt consistency. 

Here are a few of my favorite uses for coconut cream:

-- Spoon into a bowl and top with fresh fruit and almonds/pecans/walnuts and cinnamon (and a drizzle of honey if not Whole30ing). My favorite combination is strawberries and pecans! Cinnamon + bananas is another good combo.

-- Add a spoonful to your morning coffee (amazing with a little grass-fed butter).

-- Use in Thai chicken soup or coconut curry stew or use in this creamy roasted tomato soup (one my favorite fall recipes!).

-- Add to a post-workout shake for good carbs and fat. My favorite combination is 100% whey protein powder + coconut cream + 1/2 a frozen banana + one tablespoonful cocoa powder + almond milk + ice (Not Whole30 compliant!)

How do you use coconut cream? I'm always looking for new recipes!

xoxo

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Roasted Winter Squash + Onions*

*Alternative titles include The Easiest Recipe Ever and My New Favorite Side Dish for Every Meal, Including Breakfast

I've been trying really hard lately to increase my vegetable intake, which for me pretty much means adding something green to breakfast. Lunch and dinner are pretty easy to get the veggies in since we usually do salads or soup for lunch and meat + veggies or a one pot dish for dinner. So, on my last trip to the farmer's market I picked up a couple winter squash on sale with the intention of doing something with them for breakfast. Then, the weekend got busier than expected, the tiny being in our lives required more attention than usual & I ran out of time for food prep. BUT, the result was pretty stellar. 

You will need:

one medium acorn squash

one small to medium delica (kabocha) squash

1/2 or so red onion

olive oil

salt + pepper + garlic

How to:

Preheat oven to 400 degrees. Wash the squash and cut in half. Scoop out the seeds, then cut into chunks or quarters or slices, whatever suits your fancy! Cut your red onion in to triangle size chunks. Add all vegetables to a bowl and drizzle with olive oil (about 2T). Toss, then sprinkle with salt + pepper + garlic.

(I don't measure these things, sorry! But really who has time to measure when your six month old is barreling head first through the living room in pursuit of everything that is not a toy and immediately putting said items into his mouth?!)

Roast for about 25 minutes or until the squash is tender. Cool for 15 minutes and eat! Or place in the fridge and reheat in a toaster oven or on the stove as a quick and delicious side for any meal.

These were just the ones that I found at the market, but you could use any winter squash - acorn, delicata, autumn cup, butternut. The flavors are great, and the squash is super filling. Win, win!

xoxo

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September Whole30 Meal Plan // Week 4

Week four!

How are you feeling? I'm going to be totally honest here and tell you that I ended my Whole30 early*. I didn't cheat, slip up, or break the rules, either. I made a conscious, adult decision to eat some chicken and potatoes that had been cooked in peanut oil and some vegetable soup that contained corn. The decisions I made aren't that terrible, but they will definitely require me to restart my Whole30. 

Nonetheless, we are still following the meal plans since we eat 99% paleo anyway!

You can find the meal plan here and the shopping list here.

Happy Whole30.

xoxo

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*In an effort to prevent any hateful comments, I made this decision because I was totally overwhelmed, my husband was out of town, my poor child was teething and tired, and I had absolutely zero meal prep done. I also had no time to do any meal prep, so I ate what I had access to. Sometimes something just has to give, know what I mean?

September Whole30 Meal Plan // Week 3

Y'all, it's been a long week. Somehow last week carried over into this week, and come Friday I was done. And I mean DONE. My husband was out of town for a week and got home late last Saturday, so needless to say, I was stressed. Then I worked all week, had little to no time for meal prep, stressed over my teething babe, planned 898714 side projects and blog posts, and slept very little. But! There is light at the end of the tunnel. It's Saturday evening. I got all my errands taken care of yesterday and today. I am sitting on our new-to-us and comfortable-as-heaven couch and breathing in the spicy smell of Thieves oil diffusing into our living room and the relaxing scent of Stress Away on my wrists and neck. The Georgia game is on and my man is beside me. #ThankGodfor finally having some down time (and ignoring the 898713 other things on my todo list). 

But that's not what you came here for. You came here for meal plans, and you can find the meal plan for week three here and the shopping list here. Also, important note: the butternut squash soup from last week is AMAZING when topped with a little coconut milk/cream. Just sayin.

Happy Whole30ing

xoxo

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September Whole30 Meal Plan // Week 2

Week one: done!

 In my opinion, week one is the hardest. I'm not sure about you but I battled a headache the majority of the week and had some pretty good dark chocolate cravings at night. Just goes to show how powerful sugar can be! I ended up eating most of my meals off the plan that I posted because I had absolutely no time for meal prep this week. More on what to do when that happens coming in a post soon!

You can find next week's meal plan here and the shopping list here.

Also, find week one's meal plan information here.

Happy Whole30 Week 2!

xoxo

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Four Healthy Habits

I have read repeatedly that research shows that it takes at least thirty days of consistently doing something to create a new habit. Since we are at the the beginning of another Whole30, I decided that now would be a great time to make a few new habits. We have been doing the following things on and off for quite a long time, but I am really wanting to make them a routine. So, why not start now?

1 - Oil pulling

This is a practice I've been doing a few times a week and would like to make part of my daily routine. Oil pulling is great for oral health. It whitens teeth and helps to get rid of bacteria in the mouth. (Look mom, no cavities!) Just place about 1 tablespoonful of organic extra virgin coconut oil  in your mouth and swish around for fifteen minutes. I do this while I put on my makeup and get dressed. Then spit out in the trash can and brush your teeth as normal!

{Side note: I am also going to try my hand at making toothpaste soon, with a special ingredient!}

2 - Daily stretching and foam rolling

My body takes quite a beating on a daily basis, from carrying around my chunky monkey babe to standing/walking/bending all day at work to working out. It's important to stretch those muscles and work out any tension or tender spots. This guy has some great exercises.

3 - Ending the day with a book or scripture, not my phone:

There are many reasons that I want to make this new habit, but one of them is the interaction between the brightness of your room and your cortisol levels. The more lights, the higher your cortisol, the less easily you will fall asleep, the more insulin resistant you can become... It's a bad cycle. Also, reading before bed has been shown to improve brain function and slow degenerative diseases such as Alzheimer's. And finally, I want to start and end my day with the one and only thing that truly matters -- Jesus.

4 - Weekly (or more!) meditation:

Ideally I would like to find time to meditate daily, but with a five month old, a full time job and a household, that's just not practical. And instead of setting myself up with an unattainable goal, I'm starting with once a week. I'll probably find a few quite moments on Saturday or Sunday afternoon to meditate. If you have no idea how to get started with meditation (hand raised!), this site is a good place to start.

Do you have any practices that you want to make into habits?

xoxo

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September Whole30 Meal Plan // Week 1

{via}

Husband and I are starting another Whole30 on Monday, and I am honestly pretty excited. I am spending the long weekend looking at some new recipes, making meal plans and shopping lists (for you!), and drinking heavenly coffee with grass-fed heavy cream. Ha! 

A few changes from last time...

--> No more smoothies in the plan or during my Whole30. After reading this article and doing some research that sent me into a pretty substantial rabbit hole, I've broken up with my blender and removed smoothies from my diet. The bottom line from my research is this: no matter what you put in your smoothie or how green it may be, it's a direct sugar surge to your body. And sending a mainline of sugar to my liver first thing in the morning is most definitely not how I want to start my day. I still have the occasional post-workout smoothie (clean protein powder, almond milk, cocoa powder, avocado, ice cubes) and very  very seldom will use a smoothie as a meal replacement. (If you're interested, you can find some of my research on the subject here.)

--> I've long since changed my thinking regarding 'breakfast, lunch and dinner' and am completely on board with eating soup, chicken salad, or leftovers first thing in the morning and calling it breakfast. However, I think for people transitioning from a SAD or for those new to paleo, it is helpful to think of food in the terms of 'first, second and third meal' of the day.

--> We are tinkering with the ideas of cyclic low-carb diet and carb back-loading in hopes of improving athletic performance (especially me -- my cardiovascular endurance is pretty shot after having a babe). That being said, if that isn't your goal you can add in some fruits with your meals -- an apple with breakfast, refrigerated canned coconut milk + half a banana + a sprinkle of cinnamon. Just be sure you aren't using fruit as a substitute for dessert or to satisfy a craving for sweets.

 So... here is the meal plan for week one and the shopping list. I don't stick to this completely, meaning that I might eat leftover stew for breakfast and eggs for dinner, but this is the gist of what we are eating this week. If you want to prep on the weekends like we do, put the stew in the slow cooker, bake chicken in the oven for salads, make the coconut soup, and brown the ground meat for spaghetti. While that is cooking, chop up all your veggies for snacks and salads. We store veggie sticks in mason jars in the fridge and prepare our lunch salads in individual containers with the exception of the protein and dressing.

Happy Whole 30!

xoxo

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My (First) Five Practical Ways to Live More Simply

I mentioned a few days ago the weight of my heart to focus on living a more simple life. I'm reading this book, but my type-A personality and restless spirit need some action. So I've started with these five things...

1 - Clean out your closet

For me, I decided this will mean getting rid of half of my clothes, or at least attempting to. I have set a limit of keeping only 50-75% of my current wardrobe for a few different reasons. One, I don't need the same wardrobe that I did three years ago. Two, I really don't need six different pairs of black pants and six different pairs of jeans. Even though each pair has its own characteristics, I really don't need them all. Three, I probably only wear about 50% of the clothes that I own.

2 - Recycle old magazines

I am currently going through all my back issues of Whole Living, Domino and clinical pharmacy magazines and cutting out the articles that I want to keep. I am filing them accordingly and placing them in a special folder in our filing cabinet and recycling the remaining magazines. Holding onto these things for pure nostalgia doesn't make sense. These magazines are just sitting in the floor, taking up space.

3 - Get moving
I have found that my mood often improves with even just a little exercise. So whenever I am feeling worried, anxious, stressed or just plain grumpy I either take a walk with my boys or complete a short metcon.

4 - Focus on someone else
Each week I am challenging myself to do something for someone else. I find that this takes my focus off of me and my problems, worries and stresses and more often than not leaves me more thankful and peaceful as a result. It's easy to get caught up in our own lives and forget the needs of those around us. It could be a friend, family member, neighbor or even a stranger. Carry in groceries for your elderly neighbor, donate to your local food pantry, volunteer with the youth group or children's ministry at your church, whatever you can think of, just make sure you do it sincerely!

5 - Postpone purchases
If there is something I want, a pair of shoes, a clothing item, something for the house, I have started waiting three days or a week before spending the money. This makes me really think about my purchases and prevents me from buying things on impulse.


Here's to making changes, new habits and a much simpler life.
xoxo

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Paleo Basics // The Ultimate Burger

A really good hamburger is not only totally satisfying, it's incredibly simple to make paleo. Nutrient dense toppings such as a fried egg, grilled portabella mushroom cap, and avocado slices more than account for the lack of bun. Also, you needn't forgo any summer barbecues just because of your diet. It's one of our favorite, simple meals, and with summer just beginning, there are a lot of ultimate burgers in our future.

To make 3 large burgers (or 4 smaller ones) you will need:

1lb grass-fed ground beef

about 3/4 tsp liquid smoke

a few healthy shakes of Worcestershire sauce (this has molasses in it. omit if you want.)

a generous few shakes of steak seasoning (look out for sugar and seed oils)

1 small red or yellow onion, whole

1 portabella mushroom cap per burger

Toppings:

1 farm fresh egg per burger

avocado slices

fresh tomato slices

organic spring mix or other lettuce

organic pickles (read ingredients!)

organic ketchup, mayo, Dijon mustard (read ingredients!)

How to:

Marinate your ground beef in the steak seasoning, Worcestershire and liquid smoke for a few hours before grilling. Patty out into three or four burgers and grill until desired cook is achieved {we go for medium/medium well}. Cut the ends off your onion and place it in a piece of aluminum foil. Drizzle with olive oil, then close the foil around the onion and place it on the grill for 10-15 minutes. Wash the mushroom caps and brush with olive oil, then place those on the grill as well. Grill the mushrooms for about 3 minutes per side. While the meat and veggie are grilling, fry the eggs for each burger and slice the other toppings.

We like to eat our burgers with crispy sweet potato fries. This recipe is a good one, with or without the rosemary. Also, if you're just really craving a traditional hamburger with a bun, this recipe is a great option.

Happy grilling.
xoxo

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Paleo Basics // Sauces, Dressings & Marinades

Sauces, dressings and marinades are one of the tricky things to navigate when it comes to eating paleo as most packaged sauces contain sugar and/or seed oils. The best solution, of course, is to make all sauces and dressings yourself, but sometimes that can be overwhelming. So here are some of my favorite paleo sauces that don't have any hidden ingredients.

Tessame's:  

These dressings/marinades hit it out of the park. I'm partial to the Zesty Ranch and the Lemon Garlic. They also make a paleo-friendly ketchup!

Coconut Aminos:
A substitute for soy sauce, I use this for marinating meats, in stir fry dishes, as an addition to homemade salad dressings, and to season sauteed vegetables. Use as you would soy sauce!

Toasted Sesame Oil:

I like to add a splash of this to our chicken to give it a bit more flavor. I also use it in stir fry or the sesame orange chicken recipe from this book, which is amazing!

Salsa Verde:

Add this to slow cooker chicken tacos, put it on eggs or atop a taco salad. It is especially good when combined with homemade guacamole - no salad dressing needed!

Good quality balsamic vinegar:

I add this to grass-fed beef marinades and slow cooker roasts, salad dressings, and splash over sauteed Brussels sprouts and oven roasted butternut squash with cranberries.

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We do use a couple sauces that aren't strict paleo because they contain sugar. We are okay with this since we use these items sparingly and avoid them completely during a Whole30. 

Sweet Ginger Chili Sauce:
This one isn't strict paleo because it contains sugar, but it is delicious nonetheless. A bit spicy, a bit sweet, a bit gingery, it's great over grass-fed burgers and in stir fry. 

Lea & Perrins Worcestershire:

Another item that contains sugar/molasses, we use the lower-sodium Worcestershire sauce mostly for marinating steaks and sometimes for grilled chicken. 

As a general rule, we make most of our dressings and marinades from simple but flavorful ingredients like olive oil, sesame oil, balsamic vinegar, raspberry champagne vinegar, Dijon mustard, lemon or lime juice, and spices. Sometimes we add honey or maple syrup, which we are okay with, but you choose for yourself. That being said, it's nice to be have things in the pantry that are paleo-friendly when you just don't have time to make your own!

xoxo

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Healthy Living // Post-Baby Fitness

Weeks after giving birth and experiencing the healing that then ensues, the reality of working out was overwhelming. Nonetheless, post-baby fitness is so important to me. I honestly only have about  five pounds that I want to lose, and I am certain that eating paleo throughout my pregnancy and breastfeeding have allowed me to get really close to my pre-baby weight quickly and with minimal effort.

Just to give myself a set schedule and not have to think up workouts, I joined EPLifeFit for the next couple months. The basics of the program include Olympic lifts and short metabolic conditioning workouts. And after only a few weeks, I can tell a difference. I am also back to eating strict paleo with an allowance for a few extra carbs and calories since E is still exclusively nursing.

This is what my current workout schedule looks like: 

-- I workout on Sunday, Tuesday, and Thursday and complete a two part workout. 

Part one: Heavy Lift Rotation (back squat or deadlift or bench press)

Part two: Metabolic conditioning workout (metcon), always less than 20 minutes

-- On weekday afternoons we take walks around the neighborhood. As I mentioned last week, Elliot loves to be outside, so late afternoon walks as a family are one of our favorite things.

-- If possible, I try to sneak in 30 minutes of yoga at least once a week. This usually occurs while little E is napping, but I often have to choose between practicing yoga and prepping dinner... and dinner typically wins.

-- Saturdays are for trail runs, swimming laps, long walks in the woods, yoga, riding my road bike or any other sport type activity. If  we have time or feel like doing one of these activities, we do them, but there's no pressure. I no longer use running or swimming as my means of maintaining fitness. Instead it is a hobby, a sport I enjoy. {Read more about why I've made this change here.}

-- After listening to this super interesting podcast, we also recently started making mobility exercises a priority, aiming for at least three days a week of committed stretching, foam rolling, or completing one of these alignment videos.

Also, it is super important to note that exercise isn't enough. Eating whole, paleo foods is absolutely essential for good body composition, fitness and general well-being. And we can't forget sleep. Getting enough sleep helps keep cortisol levels low, which allows for good body composition, fitness and well-being.{That being said, I am probably not getting enough sleep these days, but with a 10 week old and going back to work, it just isn't possible some days. I do my best to get at least 6 hours and have at least one night a week where my sweet husband takes over night duty so I can get some uninterrupted sleep. I definitely notice a difference in my workouts on the nights that I get less sleep, though!}

Hope this helps any of you working to get rid of baby weight or anyone trying to improve overall strength and body composition. I truly believe in this plan and this type of exercise!

xoxo

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Paleo Basics // Grilled Salmon + Sauteed Vegetables

I am including this recipe in the Paleo Basics series because this recipe is easily adapted to whatever you have in your refrigerator. The key is simple seasonings that provide lots of flavor. This dish easily becomes grilled chicken with sauteed onions, zucchini and bell pepper. Or how about flank steak with sauteed shredded Brussels sprouts and cabbage? You get the idea! 

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Lately I have been making a concentrated effort to eat more fish. Ever since I was a child I've been less than a fan of seafood. It's that distinct fishy taste that I just can't get down with. That being said, when we vacationed in Panama last year, I ate fresh tuna steaks every night and absolutely loved it. So far we've grilled tuna steaks from the farmer's market, wild caught turbot from Whole Foods, and now wild salmon from Trader Joe's. {You can find some of my favorite paleo TJ items here!}

Grilled Salmon Fillet + Sauteed Vegetables

For the fish:

2 salmon fillets (preferably wild caught)

Trader Joe's 21 seasoning salute

Olive oil

Lemon

For the vegetables:

2-3 garlic cloves, chopped

1/2 small yellow onion, chopped

1/2 package of baby bella mushrooms, sliced in half

1/2 package organic grape tomatoes, sliced in half

1/2 package organic spinach

1 tbl spoon ghee or grass-fed butter

olive oil

salt & pepper

coconut aminos

How to:

Drizzle your salmon fillets with a bit of olive oil (about 2 tablespoons) and season with 21 seasoning salute or other seasoning mix (no sugar or seed oils, please!) and place in the fridge for about four hours or more before cooking. When it's dinnertime, remove the fillets from the fridge and place on a hot, oiled grill. We cooked the skin side first and removed the fillet when it started flaking, about ten minutes. While the salmon is cooking saute the onions and garlic in 2 tablespoons of olive oil and 1 tablespoon of ghee/butter. Once the onions are translucent, add in the mushrooms. Saute for about 2 minutes, then add in the tomatoes and cook for a few minutes more. Finally add in the spinach and cook for just a few minutes, until the spinach is wilted. Season with a pinch of sea salt and pepper and a splash of coconut aminos just before serving. Remove the salmon from the grill and serve with a lemon wedge and a side salad of organic greens and balsamic dressing.

Happy (paleo) eating!

xoxo

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Paleo Basics // Trader Joe's Favorites

Today I'm starting a new series about paleo basics. When I published the Whole30 meal plans in January {1, 2, 3, 4, 5} I received quite a few questions about things that I take for granted. Like how to make chicken salad, where to find certain products, and how to eat paleo and not break the bank. All of theses things are second nature to me now since we have been eating paleo for four plus years, and I sometimes forget what it was like in those first few months. It can get overwhelming quickly, so my hope is that this series will help you seamlessly ease into a paleo lifestyle.

When it comes to saving money and eating paleo, one of my favorite places is Trader Joe's because I can get good quality paleo items for a good price. There are a few produce items that I will only buy organic {spinach and sweet potatoes are on the list}, and TJ has good prices on these items as well as some pantry staples and oils. Because we live an hour  from the closest TJs, we go about once every 2 weeks and stock up. We build this into our grocery budget by making the in between week's budget smaller and buying less that week. So every other week we have more to spend on our grocery budget.

See my list of TJ favorites here.

A few notes...

-- We buy meat from our local grocery store or online because we can get free-range chicken and grass-fed beef from local farmers. However, if I can't make it to another store or we are out of our freezer supply, I like knowing I can get decent meat products at Trader Joe's as well.  

-- We get our eggs from our backyard hens or from a local farm. Before we had the ladies, however, we purchased the organic eggs from Trader Joe’s.

xoxo

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Hen Party

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Since husband and I eat eggs regularly we decided last fall that we wanted to have our own chickens. After a bit of research, we found some locally and started building our coop. Since it's early days, the coop has come a long way, but we are still improving it. The original design cost us under $50 since we used a lot of material we already had. But with all the cold weather and wind, we have decided to spend little more time and money on making the girls a better home and are in the process of remodeling their coop. 

We plan to create a new coop and run off of the side of our existing shed. We will use treated siding that is weather proof (unlike the plywood) and attach a dog kennel that we already have to use as a run. We also already have some tin roofing and will purchase a couple more pieces to allow for a roof over the run as well. We have an old ladder and perches that we currently use, so those will go in the new coop, too. Our nesting boxes are made of plywood, but you can easily use anything for a nesting box! We plan to add a couple windows to the front of the coop, which are easy to find at thrift stores, but we happen to have a two old ones that we can use. The final touch will be a red lamp to promote egg laying during the winter months and will provide a little heat for the cold winter days. {We have actually already added the light to the current coop since it's been so bitter cold at night. We turn it off during the day when it's a bit warmer.}

Currently we have three chickens -- a Buff Orpington and two Araucanas. Interestingly, the Araucanas are Easter egg layers, meaning they lay teal or pink eggs. We lucked out and got one that lays teal and one that lays a pale pink egg. They all taste the same, but it's a fun conversation piece and they look great sitting on the counter! And after our new coop is complete, we plan to get two more ladies.

We feed them traditional food which does contain wheat and corn, but we also give them plenty of greens and vegetable and fruit scraps. They spend a lot of time scratching around in our yard, so they get plenty of protein. We are researching making our own food which would be free of grains, but it may not be very realistic given the fact that we don't have access to some of the ingredients. I'll keep you posted on what we find out.

Do you have backyard chickens? If so, any words of wisdom or funny stories?
xoxo

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Monday Meal Planning: A Paleo Thanksgiving

For this week's meal planning tips, I decided to share some of my favorite paleo Thanksgiving recipes with you. Since husband and I host for his family, we usually have a mix of paleo and traditional items as most of his family isn't exactly on board with our way of eating. That being said, husband and I still feel like we get all the benefits of Thanksgiving {even the pumpkin pie!} without sacrificing our health or priorities. Some of these recipes aren't strict paleo and include things like  honey or coconut sugar, but they are much better alternatives to the standard American Thanksgiving menu.

The main event: the turkey

We use this recipe for roasted turkey with cranberry butter, and it is easily my favorite turkey recipe I've had. We also use a simple brine for our turkey overnight, which I have done both with and without the brown sugar. I will say that the sugar in the brine does help if you're using fresh cranberries for the butter. I decrease the sugar content to 1/4 cup and have used both brown sugar and coconut sugar with the same results. For the rub, you could simply substitute ghee for the grass-fed butter to make this dairy-free. I wouldn't suggest leaving out the honey or a sweetener of some sort, just because the fresh cranberries can be a bit tart.  

Support staff: side dishes

~ Maple bacon pecan roasted butternut squash: savory and sweet and so delicious that even non-paleo eaters will love this recipe

~ Primal cauliflower casserole: this recipe does include dairy so it's not strict paleo but would be good for a mix of eaters like we have. {This creamy cauliflower and artichoke soup is also delicious, but I'm just not a fan of soup at Thanksgiving dinner. No real reason, just not for me. This soup is amazing for breakfast though!}

~ Brussels sprouts with toasted walnuts & dried cherries: I've been making a similar version of this recipe for years, using walnuts and dried cranberries or cherries {depending on what I have at home!}. I don't use the chick peas or cheese in mine, making it completely paleo and amazingly delicious. Substitute frozen Brussels for fresh for some cost savings as well as time savings. Added bonus: this dish is tasty served either hot or cold. 

~ Green (not bean) casserole: again, not strict paleo because of the use of heavy cream, but you could substitute full fat coconut milk or even almond milk to make this completely paleo. 

A Sweet Ending: desserts

~ Pumpkin pie: LOVE this recipe from Elana, the woman behind one of my favorite cookbooks. I suggest making your own pumpkin puree from a freshly roasted pumpkin. It makes the pie much more flavorful. And really, what Thanksgiving table is complete without pumpkin pie?
~ Eggless eggnog cookies: served with a glass of spiced cider, these cookies are a great way to end a Thanksgiving meal.
~ Apple pie tartlets: for those who prefer apple over pumpkin. Me? I'm equal opportunity.
~ Gingerbread squares: you can also cut these into shapes with the littles (after baking them) for a fun twist.

Quite a few of these recipes will be on our Thanksgiving table this year, specifically the turkey, Brussels sprouts, butternut squash and pumpkin pie. Hopefully you will find a few that you can use as well! Let me know what you think!

xoxo

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Meal Planning: November 4th - 8th

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Since our kitchen was a bit destroyed from having the painters over on Saturday, I opted for some simple recipes for the week, things that I could make simultaneously. Here's this week's menu of clean, paleo meals:

breakfast:

I made a frittata version of this breakfast lasagna - layer diced sweet potatoes, caramelized onions, wilted spinach (I omitted the mushrooms), cooked breakfast sausage (I used chicken) in a baking dish. Whisk together 12 eggs, spices and the coconut milk from the original recipe and pour into the baking dish. Bake for about 25 minutes, or until the eggs are set. I reheat mine in the toaster oven in the mornings and pair with half an apple or a slice of this bread if I'm being less strict. You could also top with some avocado!

lunch:

Since I've had a cold since last Thursday, no-noodle chicken soup (recipe from 'It Starts with Food') sounded like a great alternative to my usual lunch salad. Carrots, celery and broccoli with chicken and salty, savory spices? Yes, please.

dinners:

Gremolata mushroom beef stew - this recipe is not only delicious, it is really easy to make in advance since most of the cooking is done in the oven. It's great for meal planning because you can put it in the oven and work on something else (like chicken soup) while it's cooking.

Paleo spaghetti with spaghetti squash noodles - no real recipe here, just your standard spaghetti, paelo-ified. I used grass-fed ground beef, garlic & onions, organic sugar-free tomato basil sauce from the local farmers market, and diced zucchini. Serve over spaghetti squash 'noodles' - simply cut the squash in half length-wise and scoop out all the seeds. Bake face-down at 375 on a baking sheet for about 45 minutes. Remove and drizzle with some olive oil, then bake about 10 more minutes. Scoop out the 'noodles' with a fork! I store the spaghetti and the noodles separately until it's time to reheat. Then I reheat it together in a skillet with a touch of olive oil or ghee. (Also, this is a good version using meatballs.)

snacks:
I cheated a bit on this one and picked up some gluten-free, dairy-free chia seed muffins at the farmers market. Not strict paleo since there is some sugar in them, so judge if you must, but I'm okay with it this week. Having to remove everything from our kitchen cabinets + a serious head cold = no baking for me this week.

Paleo pumpkin granola - again not strict since it uses honey, but you can easily omit that if you wish. I've been having some trouble eating eggs on my early mornings when I eat breakfast at 6:30, so I've been allowing myself some grass-fed, organic Greek yogurt. This granola is perfect alone, with a splash of almond milk, or even atop some yogurt. 

Here's to a week of making up for all that Halloween candy clean eating!

xoxo

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Meal Planning: October 14-18th

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This week our meals are pretty simple, since we are {hopefully} leaving Thursday afternoon for our annual camping trip {the government shutdown has currently caused a change in plans}. That being said, I decided to keep lunch simple and only make one thing in advance for dinners. I did, however, complete all the prep work for a second dish in the event that we don't leave town Thursday afternoon. 

 

Here is what our week of paleo meals looks like:

Breakfast

Egg scrambles with miscellaneous veggies {zucchini, mixed greens, maybe potatoes, spinach, etc}

Lunches

Crunchy kale salad or mixed greens with baked chicken and paleo ranch or leftover chicken, kale & wild rice soup

{This soup was a runner up for lunch and will probably appear in the meal list next week or so}

Dinners

Spaghetti with zucchini and sqoodles {spaghetti squash "noodles} adapted from this recipe or Paleo chicken alfredo with zoodles {zucchini "noodles"}

Snacks

Peeled and sliced carrots and celery with sunbutter or sunny cranberry trail mix

This banana bread sounded perfect for an afternoon snack and to take camping with us. I haven't made it yet, but plan on doing it either for the trip or just for the weekend.

On Sunday afternoon I did the prep work for salads and snacks and baked chicken for lunches while the spaghetti was cooking. I also baked the spaghetti squash,  shredded zucchini noodles and diced the chicken for the alfredo. And there you have it!

xoxo

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