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One Small Step Week 2... treading water

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One Small Step Week 2... treading water

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Happy Sunday! I'm writing while sipping my first homemade Bullet Proof Coffee. Not bad!! Although it could use a little cardamon (gotta put that on the grocery list!)

Welcome to a recap of week 2 of our conscious living, pre-paleo adventure without refined sugars and processed foods.  Poor Week 2...the redheaded stepchild of any good adventure.  None of the shiny new penny excitement of week one (where we coasted along on the momentum of a fresh decision) ... and none of the solid results (like weight loss and lots of energy) we hope to see with later weeks.  This week was a bit tougher than the first.  Have you found that, too? It's not so much that we feel deprived of anything... we've been eating great stuff!!  And fruit is very abundant in the summer, so we still get sweet treats. Perhaps, like any good trek, the shiny sparkle of a new adventure begins to dull once you've been out on the road for a bit.

That said, we definitely had a few wins and shiny moments...

I successfully got my family to drink Dandelion Greens without them being aware of it!  They were shocked when I told them!  (tip:  don't give away the food secret too quickly!  I waited until they had enjoyed a few smoothies with avocados & greens before I told them.  I knew that if they were aware too soon, it would color their perception of how it tasted.)

tropical green smoothie... sorry for the lighting! I'm no pro! :)

 

Halfway through the week it was cool & rainy (very autumnal), and all I wanted to do was make chocolate chip cookies. So V came to the rescue and turned me on to a killer Chocolate Cinnamon Swirl Banana Bread from the Civilized Caveman. It was amazing, and it totally satisfied my taste craving ...as well as my need to bake! I didn't have the Paleo friendly chocolate chips, so I used dark chocolate & honey. The family polished it off in 2 days!  It was my first time cooking with coconut flour.  I love the texture and taste... although I have to admit that I missed the nutty density of the whole wheat & oat flour mixture that I use in my banana bread recipe.  Paleo bakers out there... should I try a little almond flour mixed in as well?

perfect coffee break!

Other than the rain, which we desperately needed (not as badly as California, I know!!) the weather this week was absolutely amazingly gorgeous... especially for the Mid-Atlantic.  Low humidity, clear cool breezes, puffy white clouds, and gentle warm sun.  I had to work inside for most of it, so I made a point to get outside and enjoy either early in the morning or late in the afternoon.  I worked on just being present.  Not letting my mind race through everything I hadn't done yet. I soaked in the sunshine, reveled in the smells of hay and dirt and greenness.  Listened to the crickets, tree frogs & cicadas.  We tried to catch the Perseid Meteor Shower, but I totally crashed out before we saw anything.  Still... it was really nice to sit and watch the stars for a bit.  Haven't done that for a while.

I hope you're having a great weekend! I'm off to prepare my meal plan for week 3!

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7 Simple Swaps for Health Without Big Diet Changes

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7 Simple Swaps for Health Without Big Diet Changes

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  By: Dr. Mark Hyman

Your kitchen might be under the cruel reign of the food industry. When you remove the sugary, processed foods that hold your weight and health hostage and replace them with real, whole foods, you have a chance to stage a revolution and reclaim your kitchen.

Getting the obstacles to weight loss and health out of your way will transform your kitchen into a place of true nourishment and healing.

In fact, taking back our kitchens and embracing the act of cooking real food is probably the single most important thing that any one person can do to create a healthy, sustainable food system. It is also a magical alchemy that transforms individual ingredients into ambrosia and pleasure.

My philosophy is to “Eat real food.” So the best thing to do immediately is to take an afternoon to hunt and gather in your kitchen. Be merciless, and throw out any products that are not real food. Toss all highly processed, factory-manufactured Frankenfoods. Keep and going forward, choose only fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins such as fish, chicken, and eggs.

Now, I understand that not everyone is ready for or wishes to undertake such a dramatic change. That doesn't mean you need to take an either-or approach and succumb to the processed, sugary foods that contribute to diabesity.

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A few simple upgrades can transform your diet without radically altering your life. While simple, these seven replacements can create dramatic changes in your diet that don't feel restrictive or “diet-ish”

  1. Replace breakfast with a protein smoothie. Most people start the day wrong, having dessert for breakfast or skipping this most important meal altogether. A protein shake makes an easy replacement to stoke your metabolic fire to burn more calories during the whole day, accelerating weight loss. You can load a shake with superfoods, proteins, healthy fats, and phytonutrients that will keep your blood sugar balanced and your energy high throughout the day. Plus, they are very filling and satisfying— no worries here about going hungry. Protein shakes sustain you and help you control your appetite throughout the day. Grab some of my favorite shake recipes here.
  1. Upgrade your meat and eggs. Conventional meat and eggs often come loaded with hormones, antibiotics, from animals fed with grain and other foods that definitely do not belong in their diets. Look for animal products that are pasture-raised, grass-fed, and antibiotic-, hormone-, and pesticide-free. Go on a low-mercury diet by sticking with small, wild, or sustainably farmed fish. By the way, whole eggs are okay; you don’t need to stick to just egg whites. Yolks contain important vitamins and fats needed for brain and mood function.
  1. Replace gluten starches with green vegetables. Gluten is a protein found in wheat, barley, rye, spelt, and oats. It has been around since we began cultivating grains 10,000 years ago (still relatively new in the human diet). But 50 years ago, the type of gluten changed as we created new strains of wheat (genetically altered dwarf strains I call Frankenwheat), and this has created a veritable epidemic of problems, including a 400 percent increase in celiac disease and a dramatic rise in gluten sensitivity, affecting about eight percent of the population. While gluten-free grains are best, all grains (including breads, cereals, and snacks) — even gluten-free ones— can spike blood sugar and insulin. To break the addiction cycle, we need to shut down insulin production as much as possible. An easy way to do that is simply substitute another leafy or cruciferous vegetable for what would normally constitute a starch on your plate. You can easily do this when dining out as well. If your entree includes a baked potato, simply ask your server to substitute sautéed spinach.
  1. Replace bad oils for good oils. Corn, soybean, canola, and sunflower oils contain inflammatory omega-6 fats and currently make up 10 percent of our calories. Instead, stick to extra virgin olive oil or extra virgin coconut butter (also known as coconut oil). Extra virgin olive oil contains polyphenols, which are powerful anti-inflammatory and antioxidant compounds. Olive oil has been shown to reduce the risk of heart disease as much as or more than statins. Coconut butter or oil is a powerful cellular fuel and also contains anti-inflammatory fats such as lauric acid, the same fat found in breast milk. For high-heat cooking, grape seed oil is also safe.
  1. Replace bad fats for healthy fats. The standard American diet (SAD, indeed) contains a massive amount of pro-inflammatory fats that keep you sick, tired, fat, and inflamed. Make the leap to anti-inflammatory healthy fats. Have one serving of a healthy fat at all meals, which might be ¼ avocado, wild-caught salmon, grass-fed beef, or nut or seed butter such as almond or cashew.
  1. Replace snacks with nuts. Get rid of the sugary, processed snacks and keep nuts in your pantry instead. They have been proven to help with weight loss and reduce the risk of diabetes. They are also a great snack because they are full of protein, fiber, minerals, and good fats. Buy raw or lightly toasted unsalted nuts. Avoid nuts that are fried or cooked in oils. The best are almonds, walnuts, macadamia nuts, hazelnuts, and pecans. Stick with one or two handfuls for a snack once or twice a day. But be careful, nuts have a tendency to raise blood sugar if you binge on them. Remember a serving is 10 to 12 nuts or a good handful.
  1. Replace coffee for green tea. Coffee can interfere with your liver’s detoxification mechanisms, makes you less insulin sensitive, and its caffeine content revs up your stress hormones.  Make the switch to green tea and stick to one to three cups a day.  The small amount of caffeine won’t hurt and the antioxidants will heal.

The easiest and quickest way to jump-start these replacements is to reclaim your kitchen with 29 delicious recipes in my brand new Starter Kit. In addition, you will receive my 10-Day Detox Diet Roadmap, and 5 Tips to Eliminate Belly Fat. Get started right now with your free download.

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Smoothie Palooza!

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Smoothie Palooza!

By: PaleoBOSS Lady® 10417579_939519842747118_475329702822404998_n 1013615_938695066162929_4856681122587819813_n

PaleoBOSS Lady's smoothie game is relatively new starting in October 2014! I did a short stint with a nutritionist around 2010-2011 focused on whey protein.  Other than that I've never really understood when and how to introduce a smoothie into my diet. #ohitgetswild

I have been a Wahls Warrior for over 1100+ days!  This lifestyle change resulted in an eating pattern change that has me really consuming about two meals a day.  Eating a high fat diet my body does not require more than that.  This makes it hard for me to get all the vegetables and nutrients I need daily. My NutriBullet smoothies have become essential in helping me achieve my Wahls Warrior status regarding veggies! #9cupsaday

Even if you're not following The Wahls Protocol for many of us getting the proper amount of vegetables can be a challenge! A smoothie can provide a delicious and easy alternative! #yippee

Those following a ketogenic diet requiring large quantities of fat I have found coconut milk based smoothies help me to maintain my level of ketosis without using dairy. This is critical for me during my Wahls Protocol Plus phases.

Whatever the reason a smoothie enters your lifestyle here are a few of my absolute FAVS & a reminder that a smoothie does not have be green: #notkermit

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Cacao Berry Blast:

1 cup of greens & frozen organic berries

1/2 avocado

1/3 can coconut milk

3 tablespoons of cacao powder

1 teaspoon of vanilla, turmeric & cinnamon

filtered water

Whip till smooth & creamy!

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Chocolate Peppermint Cacao Nib Smoothie:

2/3 can full fat coconut milk

1/2 cup of cacao powder

1/4 cup cacao nibs (1/2 in smoothie 1/2 on top)

1/2 avocado

9 ice cubes

filtered water

5 drops peppermint essential oil

Blended for about 60 seconds! Pour into Mason Jar and sprinkle with remaining nibs!

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Strawberry Chia Seaweed Smoothie:

2/3 can full fat coconut milk

1 cup of frozen strawberries

1 teaspoon seaweed flakes, cinnamon & turmeric

2 tablespoons chia seeds

1/2 avocado

filtered water

Blended till creamy delicious!

ENJOY EVERYONE!

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Having community is the driving force of my miracle life!  Community is what keeps me fighting the good fight!  #blahblahblah

Manifest your miracle life! #BAM

 

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