Chop Your Veggies - Be Ready for Anything!

Okay, I'm not going to promise that keeping chopped vegetables in your refrigerator will ease traffic or keep your co-workers from being annoying...BUT, it will make your mealtime less stressful.

When I first converted to a PaleoPlus diet, I bought everything.  I filled my shopping cart with the super-size bag of dozens of fruits and veggies.  So much so, that I was scrambling at the end of the week to finish it all before it went bad.  (I hate to throw out food...it's like throwing out money!)  I made myself nuts trying to eat something new and different at every meal.  Or trying to have 6 different kinds of produce featured on our dinner plates.  It was nuts!

It's taken nearly a year, but I think I've figured it out.  I have 6 things that I keep prepped in my fridge (5 of them veggies) that I can fashion into a lot of different dishes.

Onions, Bell Peppers, Mushrooms, Kale (or spinach), Sweet Potatoes and Sausage Crumbles.

Out of these staples, you can make omelets, stir-fries, lettuce wraps, soups, sauces, hash, casseroles and easy side dishes for any protein. 

Here's what you need to do to prepare for a week of easy family meals (cut the portions in half for an individual and use some in salads for lunches and snack time!):

Onions - buy these by the bag at Aldi or WinCo Foods for the best deal.  I cut 2 sweet or yellow onions into a fine dice - best for quick sautes, omelets, lettuce wraps, etc.  Then I cut another onion into 3/4" cubes.  These are to use in fajitas, hash, soups and anything that cooks for an hour or more (think slow cooker or slow roasted meats).

Bell Peppers - I always try and buy all three colors (I don't count the green ones...they are too bitter to live in my kitchen! (sorry Mom!)) - red, orange and yellow.  You kind of have to watch for sales on these or you can pay a whole lot of cash (sometimes as much as $2.49 each!).  Last week I found big, beautiful bell peppers on sale at Aldi and Sprouts.  These usually make it into the weekly grocery ads, so it's pretty easy to see who has the best prices.  I cut half of my peppers into strips to use in snack bags and fajitas and 1" cubes for the other half to use in everything else.  FYI - if you don't cook your peppers (after slicing them) for about 4 days, you run the risk of them getting slimy.  At day 3 - I saute mine up with onions and mushrooms in coconut oil with lots of garlic, salt and pepper and they stay perfect for another 3 or 4 days.  And, let's be honest, once they are cooked - they are so easy to use up.

Mushrooms - sometimes I buy my mushrooms pre-sliced (yes, IF they are on sale!) and sometimes I don't.  If you don't already know this - the best way to clean a mushroom is to get a paper towel slightly damp and rub any grit or dirt off.  This way they get clean, but you don't compromise the integrity of the mushroom with too much moisture.  I am the lone mushroom eater in my family, so I usually stick to a pint.  If the price on the giant package is too good to pass up - I chop half of them into tiny, tiny, tiny pieces and use them any time I cook up ground meats...it bulks up the protein and gets my kids to eat a vegetable without realizing it!  They are a great way to add moisture and texture to meatloaf too!  I always splurge when sauteing mushrooms and add a bit of ghee...I adore that cooked in butter flavor! 

Kale - This is one sturdy green, far more sturdy than spinach.  I always buy one big bunch.  I wash my kale and take the stems out and stop there.  In my opinion, it stays fresher than if you chop it ahead of time.  Getting it dry and getting the stems out are the labor-intensive parts anyway.  After that, it's just a quick chop with a big knife and you will be ready for salads, sautes, soups, sauces, super-greens, etc.

Sweet Potatoes - We are a family with a serious sweet potato problem!  I buy about 8 pounds of them every week...and sometimes we run out and I have to go and buy more!  I will also confess that I despise peeling sweet potatoes, so I do it all at once and get it out of the way!  On a regular meal prep day, I bake 2 potatoes (yay, I don't have to peel these!!!), I cut enough 1"- 1 1/2" cubes of sweet potatoes to fill a gallon zipper bag (about 3 pounds) and then I cut the rest into smaller cubes and roast them.  I toss mine in coconut oil and season them, spread them on a sheet pan covered in parchment paper and roast them for about 45 minutes @ 425° (it all depends on how big the pieces are, so you have to watch them until you figure out your oven).  10 minutes before they are perfectly roasted, I drizzle them with avocado oil, toss and let them finish in the oven.  We like roasted sweet potatoes with pork, burgers, steaks...we like roasted sweet potatoes with pretty much everything!  And although it takes 45 minutes to an hour, we also like them fresh out of the oven if we are eating them as a side dish.  I use the pre-roasted ones for so many other things...and I love them too!  (See?  Serious sweet potato problem!)

Sausage crumbles - I gave you my favorite recipes for homemade, preservative and sugar free sausages the other day here.  And I make it every week!  Its been a life-saver on those evenings when my highly organized day goes to pot!  I have a teenage boy at home and he requires some form of meat at evening meal time.  AND, he knows how to make his own omelet - problem solved!  I also crave sausage and sweet potato hash topped with a crispy fried egg over easy almost daily!

Okay, so now you have all 6 ingredients in your fridge...what to do?  Here are 2 really good options!

Empty the Fridge Scrambles - Melt ghee or coconut oil in a non-stick pan, add your onions and bell peppers at medium low until translucent.  Add the mushrooms and a pinch of sea salt, turn the heat up slightly and cook for another 3-4 minutes.  Chop the kale into thin ribbons and add to the pan with a clove of finely minced garlic and toss, toss, toss until the kale wilts.  Take everything out of the pan and heat up the sausage and roasted sweet potatoes in the same pan.  Meanwhile, break your eggs into a bowl and whisk, adding a teaspoon to a teaspoon and a half of water per egg, a good pinch of sea salt and whisk until well combined.  Add the other ingredients back into the pan with the sausage and potatoes and pour the eggs over the entire mixture, keeping the heat at medium to medium low.  Stir the eggs in long strokes often enough that none stick to the bottom of the pan or turn brown.  (My favorite technique is to stir from the outside into the middle of the pan with a rubber spatula in long strokes)  Cook until they are the consistency you like.  If you stir them too much or too violently, they will dry out.  If you turn the heat up too high, you will burn the filling and probably the eggs.  Be patient...it will be worth it!  As for how much of each thing - think 1 teaspoon per egg for a filling scramble...use more of what you love, less of what you like!

Sausage & Veggie Soup - This starts exactly like the scramble, except for the pan!...Melt ghee or coconut oil in the bottom of a dutch oven or sauce pan, add your onions and bell peppers at medium low until translucent.  Add the mushrooms and a pinch of sea salt, turn the heat up slightly and cook for another 3-4 minutes.  Chop the kale into thin ribbons and add to the pan with a clove of finely minced garlic and toss, toss, toss until the kale wilts.  Take everything out of the pan.  Then you can heat the sausage and potatoes in the same pan or in the microwave.  I usually use the microwave so I don't get too much color on the potatoes.  If you use the same pan - remove the sausage and potatoes before moving on.
Melt another T of ghee in the pan, scraping up any brown bits of food and add 1 T almond flour (more if you are making a big pot of soup), stirring constantly to make a light brown roux.  Gradually pour in warmed chicken or vegetable broth, stirring constantly until it's all combined.  Add salt and pepper and add back in your veggies and sausage.  At this point you can add a pinch of red pepper flake if you like a little bit of heat.  Bring to barely a boil, then turn down the heat and simmer the soup for 15 minutes, uncovered.  Turn the heat off, taste and add salt and pepper as needed.  Then add coconut milk (at room temperature) until your soup is creamy.  You can even "buzz" this soup with an immersion blender (if you are making a big pot) a couple of quick pulses to make it thicker...the color won't be as pretty, but the texture and taste are still amazing! 
This soup comes together in less than 30 minutes and it is delightful.  Once again, for one person or one 12 ounce portion - use a heaping Tablespoon of each veggie and 1/4 cup of sausage crumbles.  You'll need about 1 cup of broth and about 2 T of coconut milk per bowl.

Homemade Paleo Sausage

I love sausage.  For breakfast, lunch, dinner, snacks.  By itself, scrambled in eggs, as meatballs, in marinara's and sauces.  I am an unapologetic sausage lover!

Imagine my despair as I realized that all my favorite brands were loaded down with sugars and preservatives.  OR price-prohibitive.  There are a lot of excellent all-natural, organic brands - some at stores, some at meat counters and some available via the internet.  But most of them are really expensive.  Emphasis on the REALLY!

And, believe me, if I could just buy whatever I wanted without have to factor in price - I might.  I might not too...I am notoriously frugal!  I am all about the bargain!

 Which is what drove me to make my own sausage at home.  I scoured Pinterest and my favorite Paleo bloggers and then I pulled spices and seasonings out of my pantry and went to work! 

 Here are my 3 favorite variations - all can be made with pork, turkey or chicken.  I usually use pork - it satisfies me the way sausage should, but I like using ground turkey and chicken as well for a change.  PLEASE don't buy the extra lean ground poultry - it just doesn't work.  Your sausage will end up dry and not hold together in patties or meatballs without adding back in the fat that was left out in the first place!




All recipes assume 1 pound of ground protein.  All ingredients are combined in one bowl, mixed thoroughly (use your hands - it's most effective and totally rewarding!) and then it's up to you - you can make patties or freeform meatballs or links or just pan-fry the sausage into crumbles to use in everything!  I have frozen full recipes formed into the classic sausage log to slice and cook and it works pretty well (as long as you remember to take it out to thaw ahead of time...I didn't love the results when I had to defrost it in the microwave).



Classic (from my childhood) Breakfast Sausage:

1 lb ground pork, turkey or chicken
1 1/2 t ground fennel (this cannot be left out...you have to just go buy some!)
1-2 cloves finely minced garlic
1 t onion powder
1 t paprika
1 t cayenne pepper
1 t sea salt
1/2 t white pepper

Holiday (also from my childhood) Sausage:

1 lb ground pork, turkey or chicken
1 T finely chopped fresh sage
1/2 t dried thyme
1/4 t dried rosemary
1/4 t fresh nutmeg
1/4 t cayenne pepper
Pinch of red pepper flake
1 t sea salt
1 T raw honey

Apple Sausage

1 lb ground pork, turkey or chicken
1/2-2/3 c grated apple (I run mine through a grater and then chop it with a sharp knife, leaving most of the apple juice in the recipe - I like to use Pink Lady or Honeycrisp)
1 T finely minced onion or shallot (you can substitute 1 t onion powder)
1 T chopped parsley
1/2 t poultry seasoning
1/4 t allspice
1 t sea salt
1/4 t freshly ground black pepper
Pinch of crushed red pepper flake (optional)



 

Lucky 13 - Depends!

So, today is Day 13 of our Clean Eating Kick Start.  I'm in a good place, but I am happy to have eliminated belly bloat more than I can express with mere words!  My kids have the hardest time on the weekends, so they may not be as excited.  I treated them with banana berry smoothies this morning - and left out the chia seeds!  On Saturday mornings, teenagers could care less about nutrients or fiber or omega-3s...they care about being normal teenagers and not feeling deprived that they aren't at a donut shop or popping a pasty in the toaster (which we no longer have on our countertop - because - WHY!?)

I follow a lot of like-minded Paleo/Primal/Clean Eating converts and newbies on social media - I love the tips and recipes and inspiring stories and photos.  And it seems that Day 13 is as inconsistent as any day of a 30-day Clean Eat.

Some people are bloated from the new way their digestive system is processing food AND the new amounts of fresh food (especially raw veggies) they are eating.  Some people are already experiencing the extreme energy that comes from turning your body into a lean, mean, fat-burning machine and celebrating it!  Lots of people have gotten bored with the program - usually because they don't have or aren't taking time to plan and eating the same 3 things over and over and over.  Some are angry because of the perceived "sacrifice" of not being able to have a beer or a slice of pizza or a bite of the dessert at the table.  (Listen, once you complete 30 days of clean eating and make the switch to a Paleo diet - you will be able to have that bite or that slice and stay in control and get right back to a healthy diet, but you have to clean it out, purge the crap, reset your metabolism before you can cheat!  It's only 30 days for goodness sake - you can do it!)  And some are enjoying the end of unhealthy cravings and food addiction.  It's all over the map!

Anyway, I got a wonderful slice of opinions as I was not getting out of bed this morning!  (I can't remember the last time I didn't have to set an alarm...bliss!)  I wandered around Instagram and Facebook and Twitter (and yes, those are shameless links to my sites - please follow me for tips, recipes, random thoughts and pics from my kitchen!) and caught myself wondering who of you is going through the same things.  I love hearing from folks at any stage of a Clean Eat - but Day 13 is especially interesting.

And if you've already thrown in the Clean Eating towel - guess what?!  You don't have to start on January 1 or January 4 or any other specific day.  Just start - again!  If you want to simplify it and get the maximum benefit - try cutting out sugars and artificial sweeteners.  Completely!  It will still limit your choices, but it will allow you to eat a few things that aren't strictly paleo - corn and rice come immediately to mind.  They have provided some normalcy and comfort (sorry, but for many of us, food will always be comfort) to people who want change, but need to enter the Paleo pool from the steps and not jump off the diving board!

Non-gluten grains effect less people with inflammation and intolerance than a lot of the other non-paleo compliant foods, so you may still experience many of the gut-cleansing benefits of going 100% clean.  I don't tolerate corn these days - maybe because it's been so long since I've eaten it...and let's be honest - you never really digest corn!  And don't tell me you haven't stared at the whole, undigested kernels in the toilet 2 or 3 days after you've "eaten" them and they came out with a bowel movement!!! 

Okay - now I'm rambling!  And talking about poop...jeez!

I hope 13 is your lucky number - whether it's a burst of healthy energy, or the end of your unhealthy cravings, or increased mobility from decreased inflammation, but if it's not and you are bloated or bored or ticked off - stay the course...the rainbow is right around the corner. 

If you've already gone off the Paleo Path...here's to a new-found resolve to commit to a Paleo Lifestyle for your health and well being and future.  Let Day 13 be your beginning - there's no rule that says you have to give up for good just because you slipped up.  This is difficult - all positive change is!

Enjoy your weekend.  I think we are all pretty fabulous no matter the day we are having!

Hooked on Sweet Potato "Noodles"

One of the first kitchen gadgets I got after switching to Paleo, was a "spiralizer" or spiral vegetable slicer.  I wanted to make "zoodles" (zucchini sliced into long, thin, noodle-like strips) so we could continue our tradition of Spaghetti Night with the kids, but still eat clean.

Sadly, the kids did not like, much less love, "zoodles".  Even my husband, who is a really good sport when it comes to trying new things and is 100% behind eating healthier, couldn't get too jazzed about zoodles.  I liked them.  But I love zucchini, so I'm probably a poor judge.


I switched to spaghetti squash and all was well in our household.

But I had this fabulous machine!  I needed to spiralize!

So, I did - I cut apples and pears into spirals - very fun at snack time!  I continued to cut zucchini and yellow squash into spirals to add to salads and broth.  I even made curly oven-baked fries with russet & sweet potatoes and parsnips (you have to find really fat parsnips for this to work!)

Then, one night, fresh out of spaghetti squash, I tried sweet potato noodles on "Spaghetti Night"...I was hooked!

I tried a few different methods for cooking them and have decided I like them best - texture and taste - when I drop the sweet potatoes into boiling salted water for 2-3 minutes and then transfer them to a non-stick pan with a touch of healthy fat (ghee, coconut oil, avocado oil) or add them to a sauce and toss to combine, stirring for another minute.

The bonus at my house is - my kids love them.  My son, who shuns any cooked vegetable for raw, loves these!  They are a perfect vehicle for a lot of different sauces.  I have done simple garlic, onion, cherry tomatoes and basil, sauteed in avocado oil.  I have made a couple of different paleo pestos and a green curry sauce loaded with veggies that I love.  I have a creamy roasted pepper marinara and a very basic tomato basil marinara that pair perfectly with the sweet potato spirals. 

And last night - we had a sauce of sauteed kale, mushrooms, garlic, onions, lemon and fresh cracked black pepper.  It was gone before I knew it!


Sweet Potato Noodles with Kale, Mushrooms and Onions

To serve 3-4, you need:
 
2 fat sweet potatoes, peeled and spiralized
1 T ghee
1 1/2 c. chopped kale (remove the stems)
1 diced medium yellow onion
8 oz of sliced mushrooms
2-3 cloves garlic, finely minced
Pinch of crushed red pepper flakes
Juice of half a lemon
Fresh black pepper
Salt to taste



Peel and spiral cut your sweet potatoes.  Chop the kale, onion, mushrooms and garlic.
Put a large pot of water on to boil.

In a large non-stick pan, melt the T of ghee and T of avocado oil over medium heat.  Add the onions and saute until they are translucent (about 5 minutes).  Add the mushrooms and cook for an additional 4-5 minutes.  Increase the heat to medium high and add the garlic, kale, red pepper flake and a pinch of salt.  Stir frequently until the kale is wilted and the mushrooms begin to brown.  Add the fresh lemon juice at the end and cook for another 1-2 minutes.  Turn off the heat.
When the water is boiling, add a large pinch of salt and then add the sweet potato noodles and let them boil for 2-3 minutes, stirring frequently.   (Test the "noodle" after 2 minutes - it should still have a bite, but not taste raw)
Drain the noodles and add them to the kale mixture and toss to combine.  Season with lots of fresh cracked black pepper and a drizzle of avocado oil.  Serve warm or at room temperature.  Reheat any leftovers in the microwave (90 seconds on high).

Clean Eating Kick Start, Day 11 - Food Freedom!

I can't (and won't) begin to speak for anyone other than myself, but every time I do a squeaky-clean eat - I celebrate the heck out of Day 11!!!

Day 11 was Liberation Day for me.  The day I believe I broke my addiction to food.

I have been a food addict for as long as I can remember.  I have no idea why.  Maybe because I was never, ever skinny.  Maybe because I was raised by parents who struggled with weight, so food was never just sustenance.  Maybe because I read too many fashion magazines when I was little.  Or maybe it's something more scientific - something to do with the things I am learning as a Paleo convert.  Something to do with sugars and glutens...who knows!?

I can remember finishing a candy bar or accepting a dish of ice cream or having seconds at a buffet when I knew in my head I wasn't hungry.  But I couldn't say no.

I snuck treats - when I was traveling alone or when no one was looking.  I bought 2 small drinks at a fast food restaurant so the drive thru guy would think there were 2 people eating all the food I had ordered instead of just me.  I couldn't have an open jar of frosting or bag of chips without being tempted and anxious about eating MORE.  I mean - the food would scream at me through the cupboard doors and many times, I couldn't shut it out.

And as much as I hated being overweight, I really hated feeling trapped by my food addiction.

Being addicted to food is probably the same as being addicted to heroin or alcohol, but I believe it's thought of differently.  No doubt there is science to back up food addiction as a disease, but even while I was suffering from it - I still thought it was more my weakness.  And I couldn't fix it.

And then I switched to this super-clean, super-strict diet for 30 days (all the while thinking it was to lose a few pounds and then back to my "regular" life) and my relationship with food was changed forever.  On Day 11.

At some point early in the day, I realized (and immediately journal ed) "Today I walked into my kitchen, made coffee and began opening cupboards and the refrigerator...and noticed no anxiety.  I packed the kids lunches without sneaking a bite.  Or a single craving.  I didn't have anxiety as my hands neared the leftover bag of pretzels or the chocolate chips.  I'm not feeling sorry for myself and what I can't have.  At all.  It's such a strange feeling."

I wrote about the new feeling of true hunger and satiety and the awakening of my taste buds.  I made a list of the physical changes I was experiencing - sleeping through the night, zero aches in my feet, hips and lower back after years of joint pain.  I reflected on the enjoyment of grocery shopping - something that used to cause some angst from being around all that food.

I was hooked!  It stopped being about losing a few pounds and became a quest for knowledge and more experiences with healthy eating and a crazy need to tell anyone who would listen about this amazing way of feeding your body.  It took away all those years of feeling like food addiction was my fault.  It was an epiphany (with a small "e").

My husband had his epiphany about Day 14.  My daughter, around Day 18 and my son is still waiting for his!  He enjoys the way he looks, the fact that his skin has cleared up and his new abilities in athletics, but he still gets a little whiny when faced with a team dinner at a pizza buffet!  Ah, youth!

I wonder about others - if you're not a food addict - how does this change you and is the change a forever change.  If you are a food addict and you can't make it to your turning point, what then?  I just wanted to say - there is a light at the end of the clean eating tunnel - a light of newfound health and vitality and maybe even a new, enjoyable, calm, positive relationship with food for you too.

My Favorite Frittata Recipe

It's probably not etched in stone and there is no amendment to anyone's constitution, but in my mind - one of the hard, fast rules of eating clean is - you better have a frittata (or frittata muffins) in the fridge EVERY SINGLE WEEK!  So, here is my second Recipe Basic for your weekly PaleoPlus Meal Prep!

Eggs are comfort food.  Eggs are a high quality source of protein and fat (the good kind).  They are crazy versatile!  No matter what veggies you like, what meats you enjoy most - they can be mixed up in an egg scramble, folded into an egg omelet or baked into a frittata.  For those of you not familiar - a frittata is a crustless-quiche.

The only difference in the frittata and the egg muffins is their shape and the pan I have to wash...which is why I almost always make frittatas!  I hate cleaning muffin tins and I don't like the way it's hard to remove the paper liners from the egg muffins.  I'd rather bake a 9X9 or 9" round frittata and pre-slice it.

Here are my secrets to a great frittata:

• 1/4 cup of non-dairy, unsweetened milk for every 9-10 large eggs
• Saute your veggies in ghee for richness (it's not a total substitute for cheese, but it makes a difference in flavor)
• Let your fillings cool to room temperature before mixing them with the eggs
• Use a pastry brush to grease your baking dish with avocado or melted coconut oil prior to filling
• Season throughout the cooking process.  Season as you prepare your filling and be sure and season your eggs.
• For a 9X9 frittata - have at least 2 cups of filling (I shoot for 3 cups, but anything less than 2 cups and your frittata doesn't have enough substance to satisfy)
• Try different meat and veggie combinations - this is a great excuse to empty the produce drawer  or leftover containers in your fridge!

Some of the combinations we love:

• Paleo bacon, onion, garlic & red bell pepper
• Mushroom, sausage and scallions
• Fajita leftovers (diced chicken, onions, bell peppers and jalapeno)
• Chorizo, potato and orange and yellow bell peppers with cilantro
• Spinach, mushroom, cherry tomatoes and paleo bacon

But here is my all-time favorite:

Sausage Cauliflower Jalapeno Frittata with Guacamole

I recommend doubling the recipe for the sausage and filling - it goes great in an omelet, stuffed into a baked sweet potato or served on a bed of greens with salsa and guacamole.  This is meal prep genius!

I'm So Hungry! Clean Eating Kick Start Day 9

Congratulations to everyone (including ME!) who has made it through the first 8 days.  I survived my road trip with snacks to spare and not a single cheat.  I wasn't even tempted.  (But remember - almost everyone I was with knows about my commitment to clean eating, so no one tried to tempt me.  And, I've been doing this to some degree for so long, I am used to being in restaurants and social settings and making good choices!)

On my first go-round, this was about the time I woke up HUNGRY.  Not hungry, HUNGRY!  I couldn't for the life of me remember ever being this HUNGRY before...ever!  I was empty.  I felt so light and completely empty.  I couldn't even shower and attempt my morning routine - I had to run downstairs and eat something.  I had a hard-boiled egg to "tide me over", as my mom used to say and then I ate a huge breakfast of eggs, bacon and sweet potato hash with a bunch of grapes and two cups of coffee.

I had been eating things that "fooled" my system or blocked my system or hung out way too long in my system most of my life.  I feel certain I had never before eaten clean, healthy, wholesome, unprocessed foods for 8 days in a row.  I doubt that I had ever made it an entire day without a diet soda or piece of bread or cheese or something else that was nearly void of nutrients and the right kind of calories.

Here are the things that worked best for me to curb my new-found hunger AND stay squeaky clean:

• Eat More.  It's pretty common for people to not eat enough when switching to a paleo diet.  You need a certain number of calories to fuel your body.  Veggies are great, but remember, nutrient-dense does not equal energy-dense.  Most veggies are too low in calories to give you the energy and sense of fullness you need as you are converting to clean eating.  Eat more proteins (eggs and meat) and healthy fats at each meal.  (fyi - your body can only process about 30% of daily calories from protein - so don't go overboard)
• Add some "safe" starches.  Low carb diets can trigger hunger and cravings.  You are learning a new way of eating and feeding your body the foods it was designed to eat.  Carbs in healthy people are not the devil.  Try adding some safe starches to your meals - sweet potatoes, plantains and winter squash.
• Don't snack - eat mini-meals!  In the past when I was hungry, I popped a handful of pretzels or cereal or a few cubes of cheese in my mouth.  Even now, I am tempted to just grab a clean bar or piece of fruit when I'm crazy-hungry.  Instead, I have a "mini-meal".  I mix it up, just like I do at meal time.  I have a bit of protein (hard boiled egg, sliced turkey or cubes of chicken), a few raw veggies and a sliced avocado or a drizzle of avocado oil or spoon of almond butter and maybe a few grapes or half a sliced pear.  
• Give it time!  A Paleo diet was a drastic change from what I had eaten my entire life.  I went from an empty calorie diet to a nutrient-dense diet.  My poor body was starving for healthy foods and water.  I am sure I had a lot of nutrient deficiencies to fill and the signal my system sent to my brain was "I'm HUNGRY!"  I didn't give up - I kept eating healthy, whole, nutrient-dense foods and meals and eventually found perfect balance.
• Don't drink your calories.  It's pretty convenient and pretty tasty to get caught up in the smoothie-craze and drink your meals.  The problem is - most smoothies are made primarily of fruits and juices and the sugars digest much quicker than whole foods AND, the food is already in liquid form so it goes through your digestive system quicker, making you feel hungry just a short time after eating (or should I say "drinking").  Try sticking mostly with solid, whole foods.  I have no scientific proof, but for me, I feel better if I eat a few raw veggies every day.

Take some time to make sure you are actually HUNGRY and not just craving something with your brain.  Cravings have very little to do with actual physical hunger - they are triggered by stress or boredom or anxiety and probably won't be satisfied by eating a nutrient dense meal.  I feel thankful that my cravings subsided once I got off sugars and empty snacking.  If you have a craving - think of a non-food solution until your unhealthy cravings subside.

If it's actually hunger - try and couple of the tricks above.  And keep making good choices in food.  Change is never easy, but in this case - it's worth it!

Clean Eating Road Trip

Hopefully you all planned better than I did - but today, on the 6th day of my Clean Eating Kick Start I'm headed out of town.  My daughter has a cheer competition 5 hours away.  That means eating out at least 3 meals, maybe 4. 

If this were my first 30-day program, I would pack way too much food (I did that last time!) or spend far too much time on the internet trying to find restaurants and menu items that matched my clean eating crusade...And let's be honest...I have no say in where we are eating.  The plans are to satisfy 40 middle school cheerleaders!.  I also panicked.  Worried.  Fretted. 

BUT, most importantly, I survived!

This time around, I am being practical in my planning.  I mean, c'mon - if it takes planning to eat at home - it obviously takes planning to eat on the road for 2 days!

Here are my must have items for a Clean Eating Road Trip:

• A small purse-size cooler (I carry mine as my purse so no one stops me!)
• Containers for the cooler to hold almond milk and almond butter
• Tessamae's Cracked Pepper dressing
• RX Bars  for emergencies (I like all of them, but the pumpkin and blueberry are my faves)
• A larger cooler for waters, veggies and fruit
• A variety of fresh veggie & fruit snack packs (carrots, celery, cauliflower, snap peas, grapes, pears, orange slices)
• Lemon and lime wedges for waters
• Water bottles
• 2 or 3 LaCroix's
• Cubed grilled chicken or lunch meat
• Plantain chips (for salsa if you end up in a Mexican restaurant!)

I expect to eat eggs and fruit for breakfast with a giant cup of coffee and almond milk.  I will have a salad topped with a grilled chicken breast or a plain baked sweet potato with salsa and a side salad for any other meal with my Tessamae's dressing.  I may eat more snacks than I usually do because I will be in an unfamiliar environment and my daughter will be competing - I can be very snack-y when I'm tense!  So I will have healthy, whole, natural snacks on hand so I'm not tempted to cheat or have any excuse to feel sorry for myself because everyone else is eating jalapeno poppers or something and I'm just sitting on my hands!

Paleo eating is a breeze for me now - Squeaky Clean eating is always a challenge.  A challenge I gladly undertake - because the benefits are amazing!

So, I'm off to the store to pick up a few things while the last load of laundry is finishing up.  I have faith we will finish strong - in the cheer competition AND on our Clean Eating Kick Start!

Fingers crossed - feel free to comment with your Road Trip must-haves...I might need to add them to my list!!!

Ground Turkey or Ground Beef 3 Ways

One of the most important things I do (and refuse to put off!) every single week is Meal Prep.  I am committed to eating a PaleoPlus diet and it takes some work.  There is really no drive-thru or carry out service (that we can afford) that offers the type of foods we want to eat.

I have been a foodie for years and years.  I started cooking and experimenting in the kitchen over 30 years ago.  I owned one cookbook and 3 pans, but was blessed to have a fearless spirit around ingredients.  I have been creating recipes that satisfy my palette for most of those 30 years.  (To be perfectly honest, the very first thing I ever cooked was toast on an electric stove burner...I fashioned a wire hanger as "toasting rack"...I used a pair of socks as my my "hot pads" and butter & apple jelly that I had pinched from my local Bob Evans to make a lovely breakfast that first morning in my first apartment!)

I love food - and no amount of feeling good was going to make it okay to eat NOT good food.  If I hadn't been able to create wonderful dishes, many of them quick and easy, I might not have been as committed to Paleo as I am now.

A big part of having delicious food every single meal is preparing ahead of time.  It can be as simple as chopping your onions and garlic ahead of time (or buying them already chopped), grilling up a few burgers and freezing them or as time consuming as crafting a homemade marinara or a big batch of meatballs.

Most things fall in the middle.

Here is one of my favorite things to prep for the week.  It starts in one big pan and gets split into 3 different ones.  You can use ground turkey or ground beef for all of these recipes.

Step 1:  Brown your ground turkey or beef in a large non-stick skillet
Step 2:  Drain off any extra fat
Step 3:  Split the meat into 3 portions (recipes below assume you are using 3 pounds, split evenly)

Recipe #1 - Taco Meat

I make a big batch of this seasoning, because we use it a lot! - equal parts:

• garlic powder
• onion powder
• sea salt
• cumin
• paprika
• chili powder

For one pound of Taco Meat, add 2 T Taco Seasoning and 1/2 cup of warm water to the ground beef (in a non-stick skillet) and bring to a boil.  Reduce heat and let simmer for 5-10 minutes.  Cool and store in a covered container in the fridge for 3-4 days or in the freezer for up to a month.

Recipe #2 - Citrus Ginger Stir Fry

In a non-stick pan, melt 1 T of the fat that you drained off the ground meat (if the turkey is super lean, use 1 T. avocado or coconut oil) over medium heat.  Add 1/2 diced chopped onion, a "coin" of grated fresh ginger (or 1 t ground ginger) and 1 clove of minced garlic.  Cook until translucent (about 5 minutes).  Then add 1 T of 100% orange juice concentrate and 1 T of coconut aminos and stir to combine.  Add the ground meat to the mixture and let simmer for 10 minutes.  Cool and store the same as the Recipe #1.

Recipe #3 - Moroccan Spiced

This is another spice blend I keep on hand at all times.  This is also great sprinkled on cauliflower florets tossed in avocado oil and roasted in a hot oven.  It's a wonderful dry rub for chicken kabobs.

• 1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
  
• 1 T smoked paprika
  
• 1 1/2 t ground cumin
• 1 1/2 t ground cinnamon
  
• 1 1/2 t sea salt
  
• 1/4 t ground black pepper
• Once you're done with squeaky clean - add 1 1/2 t coconut sugar for a PaleoPlus version

Sprinkle the spices (if you've made a big batch, use 2 T for 1 pound of meat) over the cooked turkey or beef, add 1/4 cup warm water and stir to combine.  Bring to a simmer and let cook for 10 minutes.  Finally, stir in the fresh parsley.  I love to use this ground meat in scrambles and frittatas, to top baked sweet potatoes and cauliflower rice.  Or in a pinch...in a big bowl with a spoon!!!  Cool and store the same as the other recipes

I prepped all of this in under an hour.  I used the Moroccan in my breakfast yesterday, it will be topping salad greens for my lunch today and I will probably use the rest on Friday in a stuffed sweet potato.  We used the Taco meat for sweet potato nachos last night with loads of homemade guacamole.  The Stir Fry went first - lettuce wrap dinner the day I made it.  It smells so delightful, I can never wait to eat it!

My point is - in under an hour I had really flavorful, warm, interesting, clean food at-the-ready in my fridge to make my life easier. 

I will be sharing other meal prep basic recipes and tricks every week throughout 2016.  I hope they make your life easier too!  Happy Clean Eating!

Clean Eating Round Two vs. Clean Eating Round One

My family and I are in the second day of the Clean Eating Kick Start and I am amazed how differently we are all reacting and handling this go-round.  We did our first round back in May.

Back then, we were worried about failing.  About what in the heck we would eat.  About how hard it was going to be.  The kids were worried about how different their lunches would look from their classmates.  We whined.  We longed for whatever our specific thing was...I longed for Coke Zero and a giant wheel of Parmesan! 

This time around, we were actually excited to start.  Ready to start feeling our very best again (we got a little off track from Christmas Eve until New Year's Day).  Happy to look our best too.  I haven't heard any whining (and yes, I know it's only the second day!) or seen any longing looks into the pantry or when we drove down restaurant row.  Seriously, last time, there were audible sighs every single time we drove by Sonic!

Day 2 is different too.  Last time, I was struggling.  It was REAL.  I had cleaned out my pantry, my fridge, the cupboards and desk drawers and we were in it.  I didn't know how to make meals quickly or efficiently without bread or pasta.  We ate a LOT of eggs and salads that first week!  I spent every free minute searching Pinterest, Instagram and the internet for recipes and meal ideas.  I wasted so much time at the store because I didn't have everything and I didn't really know that I didn't have everything and I definitely didn't know the best places to buy the things I would grow to rely on.

This time, Day 2 is a blessing.  I woke up feeling renewed.  My body is responding wonderfully to squeaky clean eating.  No bloat.  My knees didn't bother me in the night.  I can tell I gained a little over 2 pounds during the holidays, but I don't feel puffy.  I am having a great hair day!  The kids got their lunch totes filled with fresh fruits and veggies and clean proteins and a delicious snack (today I put in the Trader Joe's strawberry apple bars) and they seemed happy to get back to healthy eating.

I have my weekly menu planned - not down to the day, because I don't need to anymore, but I prepped for about 4 hours yesterday, so my fridge and freezer are full of wonderful things.  I made ground beef 2 ways and ground turkey 2 ways.  I roasted 6 pounds of spice-rubbed wings.  My daughter and I made 6 pounds of baked chicken nuggets (breaded with almond flour and tapioca starch) and I modified a favorite Asian recipe from Paleo Takeout, my favorite paleo cookbook of all time!  (One of my 2016 goals is to make all the recipes I haven't attempted out of this book...so, probably half of them...talk about a delicious resolution!!!) and I made cauliflower rice and a giant pan of roasted root vegetables. 

My produce bins are stocked.  My onions, mushrooms, peppers, broccoli and garlic are prepped and ready to toss in a pan.  I found some heavenly black seedless grapes for the kiddos and a new box of Cinnamon Apple Spice Tea in the cupboard.

I say all this to reinforce for anyone who might be struggling today or even contemplating giving up - if you can give this 30 days, you just may have your entire life and well being changed for the better and you'll crave getting back to it when you stray.  Really surprising is that my 2 teenagers were ready for crisp apples and veggie sticks and chunks of grilled chicken instead of pizza at a friend's house or a trip through a drive-thru.

Good luck with Day 2 - it is harder than Day 1 for most of us...Make sure you look back or think back to why you decided to change the way you feed your body.  The best things in life require some effort - you can do it!

A New Way to Grocery Shop

 Tomorrow the Clean Eating Kick Start begins. I'm off to the markets...I recommend you find a few of your favorites in this list to make the transition to Paleo seamless:

• Deli meat - Boar's Head has 5 varieties (I recommend the beef salami - especially if you pack lunch and have a teenage boy!)

• Sugar-free, nitrate-free bacon - Sprout's or a butcher shop/counter are your best bet, but it will make you very happy at breakfast, lunch and dinner!

• Hot dogs and chicken sausages - Check out Applegate - they have the cleanest options, but some have cane or raw sugar, so read your labels and choose wisely (they are kind of spendy, but my family loves the flavor and I love the convenience and the Chicken Sausages are casingless) 

Personal shopping "haul" for one of my favorite clients!

• Flavored coffee and tea - if you drank soda, sweet tea or sugar-laden lattes - you will NEED this! (thank you Sharon for introducing me to Celestial Seasonings Cinnamon Apple Spice Tea)

• Sparkling water - be careful - many have sugars! Target & Central Market sell La Croix (we love Peach Pear and Passionfruit)

• Raw nuts, seeds and unsweetened dried fruits (Trader Joe's has the best selection - but in a pinch, most places sell raw almonds and sunflower seeds and unsweetened raisins to whip up a simple trail mix for snacks and to top salads)

• Avocado & Coconut oils - substitute beautifully for vegetable & peanut oils and don't disrupt & clog your system

• Organic eggs - it will feel like a splurge, but it's worth it - if you're like me - you will eat a LOT of eggs this month!

• A non-peanut, unsweetened nut butter - we have tried them all and salted almond butter wins at my house!

• Unsweetened chicken stock or bone broth - this one is tough, but I use it in so many things. Surprisingly, most stocks and broths have added sugar, soy or gluten. It might be easier to just make your own (that's what I do)

• Sugar-free marinara - most stores carry one - but you HAVE to read your labels to ensure there is no added sugars (pour it over "zoodles" (if you have a veggie peeler or spiralizer) or ground beef or turkey or spice it up with sautéed veggies and chicken)

• Nut milk - During a super clean eating phase - I make my own nut milk (you can find the recipe on Pinterest - just search Paleo Almond or Cashew milk), but Trader Joe's sells the cleanest version that will substitute just fine (it's not refrigerated - it's boxed and on a shelf)

• Coconut milk and coconut cream - for smoothies, dressings, fruit and nut bowls, sauces and eggs

• Hot sauce - Cholula and Frank's regular are sugar-free and add clean spice and flavor to most dishes

• Salad dressing - the only compliant dressing I have found is Tessamae's (5 or 6 of their flavors are Paleo - others have soy). They are harder to find, but Kroger carries the Lemon Garlic and HEB has my favorite - Cracked Pepper (totally worth the drive!)  Don't forget - a simple vinaigrette is easy to make and you control the ingredients

• Sugar free pickles - I like to make my own pickled vegetables, but there a few preservative- and sugar-free versions out there - once again - read your labels.

• Spices - if you haven't purchased spices in a LONG time and are hoping to get optimum flavor from those old jars - don't count on it.  Splurge and buy your favorites either in bulk (Sprout's, Winco Foods, Central Market, Whole Foods) or jarred organic.  The more flavorful your dishes, the less you will miss those things you are giving up.

If your budget can handle it and time is a factor, here are a few other convenience foods to look for - bagged salad mix, pre-chopped veggies (pico is great on everything!), frozen stir-fry veggies, those crudite party packs in the produce section with all the fresh chopped veggies - do NOT buy the one with the huge ranch dip in the center!and precut fruit (remember, fruit in moderation)

"Health starts in the kitchen" is a common Paleo phrase, but really - it starts at the market and in your planning.  Remember - you always need to have food prepped not just for today, but for the NEXT day as well if you want to sail through this experience.

Good luck and here's to the benefits of good, clean eating!  Happy New Year!

PaleoPlus New Year's Tip #10 - START

Happy New Year everyone!

And what a year it has been!  I got to spend yesterday reflecting on 2015 and planning for 2016.  It was so much fun looking back and sharing memories and photos and texts and tweets with my daughter - there was a lot of eye-rolling going on!  But you only live once, so you might as well be silly and have some fun.

We also were able to see the amazing physical transformation our family has made...just look at the difference from May until now...

And today - we will take down most of the twinkly lights (I can never give them all up at once) and pack up the Christmas decorations until next November and start mentally preparing for life to go back to "normal".  The kids to go back to school.  The traffic to pick back up on the freeway.  And a Family Clean Eating Kick Start!

The key word for me in that phrase is START!  PaleoPlus New Year's Tip #10.  The final step to 30 days of strictly clean eating....START!

If you're going to do this - and you know you can - do a couple of things to motivate you, make you more accountable and document where you are starting from.

1. Sign a contract with yourself - a commitment.  Write it up (or use a version of this one), sign it and hang it up somewhere you will see it - I put mine on my fridge!
2. Tell someone you trust about your decision and ask them to check in on you throughout the month.  That way you have someone to talk to, tell stories to and share any struggles with.  You'll also have someone to brag to about your accomplishments!  Knowing they will check up on you will make it easier to stay the course.  We never want to disappoint our friends and family.
3. Take a before picture.  You don't have to share it.  But you should document your starting point.  A PaleoPlus diet can completely change your body shape as you become a fat-burning machine.  You will be amazed to look at before and after photos throughout your journey...so it's important that you HAVE a before photo.
4. Take a deep breath and START. 

"There's no time like the present" was one of my mom's favorite sayings.  I can almost see her putting her hands on the arms of her favorite chair and pushing herself up to tackle some chore or task and saying those words.  No procrastination in Peg's world!  If something needed to be done - we did it.  Because if it needed doing - putting it off wouldn't change that.

If you are contemplating changing your diet to feel better and look better and finally be in control of your health and well-being - then there is a good chance you need to do it.  Putting it off and making excuses and bargaining with yourself about "a better time" isn't going to change that. 

So, just START! 

There were difficult days and surprisingly easy days and then, for me, magically on day 12 - I was hooked and my cravings and food addictions were gone.  My husband's d-day was day 15.  You can do anything for 15 days...but only if you START.

Good luck.  If you find yourself struggling and decide you want a coach and a more structured program and live in the Fort Worth, TX area - contact me and I'll bring you the kitchen must-haves and be there for you for the entire 30 days!  I really want to help others experience what I have...it's too important not to share!