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My AIP Pantry

August 29th, 2014 No comments

I often get asked what staples I keep in my kitchen on a weekly basis. Since I follow the Autoimmune Protocol  Diet, you will not  typically find any nightshades, nuts/seeds, peppers, or dairy products around here.  What you will find are lots of other delicious foods. I cook in bulk, usually, twice a week. I keep my fridge stacked with glass Tupperware containers filled with meats, fish, and veggies ready to grab and go.

Check it out…

Bulk Meat/Fish:

  • Always organic and/or  wild caught
  • Sardines
  • Canned Salmon
  • I order the following items from the US Wellness Meats Website: beef liver, beef heart, AIP Pork Rinds. I am going to venture out to kidney next.
  • I usually find organic chicken on sale at natural Grocer. My favorite cuts are: drumsticks, thighs, and breast– bone in  and skin on! I buy whole organic chickens at Costco. When I cook a chicken we eat ALL of it– to include the nutrient dense liver, kidneys, heart and neck. We usually eat chicken 2-3 times a week.
  • 1-2 lbs. Organic ground Bison @ Costco
  • 1-2 lbs. Organic Ground Beef usually at natural Grocer on sale or at Costco
  • 1 lb. ground lamb
  • Wild caught anything at Costco! The selection is pretty big. It varies for us weekly from: Mackerel, Hake, Salmon, Mahi Mahi, Tuna, or Cod. I especially love the frozen salmon patties, we eat the hell outta those. They are quick and  easy– and great cold, too.

Bulk Veggies:

  • Organic Frozen Normandy Blend  and Frozen Organic Broccoli at Costco
  • Organic Kale
  • Dulse Wild Atlantic Sea Vegetable
  • Brussel Sprouts
  • Organic baby Carrots
  • Cauliflower ( for rice, pizza crust, or mash)
  • 3-4 sweet potatoes a week
  • Butternut squash
  • Acorn Squash
  • Zucchini
  • Kale Chips
  • Daikon ( great for dipping in zucchini humus)
  • Cucumbers
  • onion/garlic

Fruit:

  • 3-5 Small Organic Apples
  • 7-10 Avocados
  • Dark Berries to include raspberries, blueberries, cherries, and blackberries ( we rotate them)

Oils/Fats:

  • Grapeseed Oil
  • Hemp Oil
  • Avocado Oil
  • Coconut Oil
  • Ghee

Miscellaneous:

  • homemade AIP Pumpkin Muffins
  • eggs ( mainly for Matt, I eat them sometimes. We usually soft boil a dozen at the start of the week)
  • Coconut aminos
  • coconut vinegar
  • Julians Bakery Paleo Wraps
  • Daiya Shredded cheese
  • Unsweetened Plain Coconut Yogurt by So Delicious
  • Homemade Coconut Milk
  • Gluten Free non GMO Organic Bob’s Redmill Tasty Corn Cereal
  • Enjoy Life Dark Chocolate Mini Chips
  • Julians Bakery Low Carb Paleo Bread ( we buy about a loaf a month)
  • Kerry Gold Irish Butter
  • Great Lakes Collagen Hydroslysate
  • Upgraded Brain Octane Fuel
  • Upgraded Coffee Beans
  • Miracle Noodles
  • Zip Fizz ( my guilty pleasure)
  • Sea Salt and Black pepper
  • Fresh and dried herbs
  • La Croix carbonated water

Special Treats:

  • Plantain Chips
  • The Better Chip Kale and Spinach
  • Buenatural Non GMO Gluten Free Corn Tortilla’s
  • So Delicious Coconut Milk Ice Cream or Coconut Bliss Ice Cream
  • Hail Merry Chocolate Tarts
  • Veggie Chips

Categories: Lifestyle Tags:

DIY Coconut Deodorant

October 31st, 2013 7 comments

DIY Coconut Deodorant

Ingredients:

4 T coconut oil

3 T Shea butter

3 T baking soda

3 T arrowroot powder

3 T cornstarch (optional)

essential oils (optional)

Directions:

You can make and store the deodorant in a mason jar or any jar with a lid. If the coconut oil is solid, you will need to heat it to make it liquid. You can easily do this in the microwave. Essentially, all you need to do is mix all of the ingredients together and refrigerate over night. You can play with the amounts of oils and powders to achieve your desired consistency.

  • 1/3 cup coconut oil
  • 1/4 cup baking soda
  • 1/4 cup arrowroot powder
  • 4 tablespoons cornstarch (this will add an antiperspirant effect to the deodorant.)
  • essential oils (optional, but you could use tea tree oil, sweet orange, cinnamon, etc.)
  • – See more at: http://www.theprairiehomestead.com/2012/12/diy-coconut-oil-deodorant.html#sthash.0ZxV5dlI.dpuf

  • 1/3 cup coconut oil
  • 1/4 cup baking soda
  • 1/4 cup arrowroot powder
  • 4 tablespoons cornstarch (this will add an antiperspirant effect to the deodorant.)
  • essential oils (optional, but you could use tea tree oil, sweet orange, cinnamon, etc.)
  • – See more at: http://www.theprairiehomestead.com/2012/12/diy-coconut-oil-deodorant.html#sthash.0ZxV5dlI.dpuf

    Ingredients

    • 1/3 cup coconut oil
    • 1/4 cup baking soda
    • 1/4 cup arrowroot powder
    • 4 tablespoons cornstarch (to add an antiperspirant effect)
    • Optional: Essential oils: tea tree oil, sweet orange, cinnamon, etc

    Instructions

    1. Mix baking soda, cornstarch, and arrowroot powder in a bowl
    2. Add coconut oil
    3. Use a fork or pastry cutter to blend
    4. Add 5-10 drops of your chosen essential oil (I used tea tree oil)
    5. Optional: Add more coconut oil or baking soda to achieve your desired consistency
    6. Viola! Now you have easy-peasy, good-for-you, all-natural deodorant!

    – See more at: http://www.theprairiehomestead.com/2012/12/diy-coconut-oil-deodorant.html#sthash.yC5LNz0s.dpuf

    Ingredients

    • 1/3 cup coconut oil
    • 1/4 cup baking soda
    • 1/4 cup arrowroot powder
    • 4 tablespoons cornstarch (to add an antiperspirant effect)
    • Optional: Essential oils: tea tree oil, sweet orange, cinnamon, etc

    Instructions

    1. Mix baking soda, cornstarch, and arrowroot powder in a bowl
    2. Add coconut oil
    3. Use a fork or pastry cutter to blend
    4. Add 5-10 drops of your chosen essential oil (I used tea tree oil)
    5. Optional: Add more coconut oil or baking soda to achieve your desired consistency
    6. Viola! Now you have easy-peasy, good-for-you, all-natural deodorant!

    – See more at: http://www.theprairiehomestead.com/2012/12/diy-coconut-oil-deodorant.html#sthash.yC5LNz0s.dpuf

    Categories: Lifestyle Tags:

    Homemade Toothpaste Recipe

    January 12th, 2013 1 comment

    Homemade Toothpaste Recipe

    • 2 Tbsp. coconut oil
    • 2 Tbsp. baking soda
    • 2 Tbsp. or desired consistency Aloe Vera Juice
    • 2 Tbsp. calcium magnesium powder
    • 2 Tbsp. xylitol or green stevia powder (optional)
    • 2 tsp. real sea salt (optional)
    • 20 drops essential oil (I use cinnamon.)
    • 10 drops trace minerals

    Mix all ingredients together and store in a travel size squeeze bottle (typically used for lotions, I found mine at Whole Foods in the health and beauty section) or any type of small jar ( a baby food jar would work)

    You can follow your brushing with a peroxide rinse: one cap of peroxide mixed with one cap of water, swish and spit!

    Categories: Lifestyle Tags:

    The Evolution of Cheat Day and All You Need To Know About Gluten

    October 7th, 2012 6 comments

    A little over a year ago I set out to learn all that I could about ancestral health. I read a few books, a million blogs, and spent many hours doing internet research. The Caveman Diet, The Hunter Gather Diet, Paleo, Primal, Anti-inflammatory, Anti-aging– all of these diets  made a lot of sense to me and have at least one thing in common– how our ancestors ate, in turn setting the stage for our genetic make-up.  I created a way of eating, for myself, my family, and anyone else who was interested  based on  the many things that  I learned all based in  ancestral health.  Over the last 16 months I have gained so much knowledge  about how sugar, grains (which includes gluten), and dairy  effect the human body. I put the research to work.  As part of my new  routine, I  was given  one cheat day a week. On this  day I was allowed to eat anything and everything that I wanted after breakfast.   This idea, given to me by Tim Ferris, author of a fantastic book, The Four Hour Body, was brilliant! When you eliminate grains, sugar, and dairy from your diet you quickly also  eliminate most things that we, as Americans, keep as staples in our diets.  Understandably, at first, you feel pretty deprived. That’s where cheat day comes into play.   Knowing that  cheat day is  right around the corner  helps tremendously to  keep you on the straight and narrow. I don’t think I would have been able to get  where I am today without the security blanket of cheat day at the beginning.  Although, I had my doubts–at first I was actually scared of cheat day.  I thought I would ruin my whole week of clean eating in one day.  However, I really believed  in the science that backed the idea of  this awesome day.  In doing many experiments, Tim Ferris  figured out that spiking caloric intake once a week (when sticking to this said plan all other 6 days of the week)  actually boost metabolism through a host of hormonal changes.  I was convinced, so  I set out to eat clean and have my cheat day too. Weeks and  then months went by and big changes happened to my physical and emotional self.  As time continued on,  I stopped wanting those really bad junk foods on cheat day. So,  here I am, 16 months later happily  letting go of my security blanket known as cheat day.  My cheat days used to consist of doughnuts, pizza, hamburgers and fries, ice cream– lots of ice cream! and a slew of whatever else  I could get my hands on. Most of the time, by the end of the day, I was totally sick.  Even so, every week, I went back for more because It was awesome  knowing  that I could do that and seemingly  NOT ruin all  my hard work.  It also allowed me to eat  “normal” around others   and at social gatherings as I transitioned to this new way, even if it was for just one day.  The option was nice. It served its purpose– brilliant! Cheat day  got me through those tough weeks and months  at the beginning of this huge change that if I would not have had I would not be in the excellent health I am in  now. I would not recommend going about this transition any other way, unless you are just a glutton for punishment.  I have now been sugar, grain, and dairy free for about 80% of the last 16 months and it feels better than anything I have ever done for myself.     Oh! how cheat day has evolved.  Here I am, having gluten free hot cereal with an apple in place of doughnuts and ice cream  on “cheat day.” I don’t really care so much  about all that junk food I used to want on cheat days in the past.  I’m over it, my body did what it was supposed to do, it  has adjusted to this clean diet– i just don’t crave those terrible junk foods anymore.  That being said, don’t get it twisted, every blue moon I want pizza and doughnuts and I have been known to indulge, just not on a weekly basis anymore.  Amen!  Now, lets touch on gluten.  It’s super trendy right now to be “gluten free.” I saw a program on the news this morning that was “debunking” the myths on gluten. It did hardly that.   As in usual TV fashion, they  danced around the subject.  Most unsuspecting viewers would have probably walked away with the wrong message. However,  I will say that  the media is starting to report  on  all of this new science, but unfortunately  they are not fully there yet.     The  long story short is that gluten is bad. Why?  It is derived from wheat, barley, and oats in which we, as humans, were not made to digest.  Some people have a severe reaction to gluten, other wise known as an allergy, where as  others show no physical signs of an allergy; but that does not mean it is not harming you.  This is the jist of  what I have learned: Grains, which include wheat,barley and oats, among other bad things cause inflammation levels  to rise in the body which in turn  causes uric acid levels to rise.  Over time, this becomes a breeding ground for cancer, diabetes, heart attack, stroke, gout, and arthritis to name a few.   Over many years of bombarding your system with not only grains ( to include gluten) but  sugar,  and dairy products as well, on a regular basis, keeps your body inflamed and puts you at a higher risk to develop these popular diseases. Food manufacturers are jumping all over this by stocking the grocery store shelves with gluten free foods.  There are a few  problems with most of these foods; they are packaged  processed foods, they are usually  higher in calories than the regular gluten ridden ones, and loaded with carbohydrates.  Carbohydrates affect your body in the same way sugar does; it  causes inflammation, that we are trying to stay   away from, to rise.  My advice is to stick to anti-inflammatory  foods six days a week and allow yourself one cheat  day  with the long term goal in mind to become adjusted and not need that security blanket of cheat day any  longer.  Here are some examples of anti-inflammatory foods: Meat, fish, veggies, nuts and seeds, dark berries, dark beans,  and plain Greek yogurt.  Slow and steady wins the race!

    Categories: Lifestyle Tags:

    Paleo Approved- Cacao Milk

    October 11th, 2011 No comments

    There are many variations on this recipe:

    • Choose 8oz. of your “milk”
    • Hemp, Rice, Almond, Coconut, Flax, Cow’s, Goat
    • Add 2  tablespoon Nativa’s Organic Cacao Powder
    • Options ( if blending) 1 tablespoon Flax Seed, Hemp Seed, Chia Seed, nut butter, greens,  or fruits.
    • If you opt out of fruit, you may want to choose a sweetener: Stevia, Xylitol, or Lo han
    • Two Tablespoons Great Lakes Collagen Hydrolysate
    • Other options: cinnamon, turmeric, sea salt, protein powder
    • add ice and either blend or shake
    • 86 the ice and heat to enjoy this hot

    Categories: Breakfast, Desserts, Lifestyle, Recipes, Snacks Tags:

    Sugaring By Lisa

    October 12th, 2010 No comments

    Sugaring is an all natural way to remove un-wanted hair.  I have been seeing Lisa for about six years and would not go about hair removal any other way! To learn more about sugaring check out her web-site at:

    www.sugaringbylisa.com

    Categories: Lifestyle Tags:

    I’m Back!

    October 4th, 2010 No comments

    Wow! I was really blind sided by the toll my wisdom teeth removal surgery took on my body.  I have been in pretty bad pain for the last 12 days.  Today is the best day yet, so that has to be a good sign.  I have really missed all of my clients and exercising myself.  I have worked out 3 times in the last 12 days and it was  at a very low intensity.Yikes! Even today I did not feel up to going to my intense cardio class at the JCC, i opted for a long walk with the dog.  I don’t want to push it. I know my body will let me know when it is ready.  I am just glad to finally not be in a lot of pain. I still have a some trouble eating, I can’t quite go all the way back to solid foods I am in the middle with soft foods. My TMJ is so flared up from my mouth being propped open for long during surgery that I can’t chew much plus my teeth are very sore! Well, I am back to the land of the living and I can’t wait to se all of you! xo

    Categories: Lifestyle Tags:

    Longhorn Delivery

    September 26th, 2010 No comments

    Arie and Azra Funk, my friends who own the ranch in La Grange, will be making a delivery to Austin on October 7. Matt and I are gonna  stock up on some ground and stew meat, anyone else interested? They will deliver it to my house, so if  you all just tell me what you want I will have them bring it with mine. Check out their site to see what is in stock http://www.sabraranch.com/

    yee haw!

    Categories: Lifestyle Tags:

    One Frugal Foodie

    September 16th, 2010 1 comment

    My client, Laura, shared this website with me for healthy vegan recipes and I thought I would share it with you guys.  I am not vegan, but I am always looking for new healthy,wholesome recipes.  Check it out at

    www.onefrugalfoodie.com

    Categories: Lifestyle Tags:

    Talk about healthy food…and CHEAP!

    September 7th, 2010 No comments

    Check out the link below to get your $20 groupon for only $10 to Mel’s Meals.  Have you had My fit Foods or Snap kitchen?  It’s the same concept.  Groupon is totally free and if you register or buy the groupon using the link I have provided below, I will get oints towards my next purchase.  xoxo

    http://www.groupon.com/r/uu3028339

    Categories: Lifestyle Tags: