The Paleo Shopping List

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I know there are some of you who are interested in trying Paleo but don't know where to start.  You're in the right place!  I want to make this Paleo Shopping List as simple as possible for you, because the sooner you start, the sooner you'll be on your road to health.

Sometimes when there is too much information to look at...and look for, we freeze and don't end up doing anything.  It can be overwhelming.  I don't want that to happen to you, so I'm going to give you a starter Paleo Shopping List... and keep it simple, simple, simple.  This list will help get you started with your Paleo lifestyle and you can learn to add to it as you get more familiar and comfortable with the Paleo "rules"... Read on, and then download and print your free Paleo Shopping List!

FRESH, SEASONAL PRODUCE:  While fruit is welcome in the Paleo world, eat it sparingly.  It's all about veggies.  Stop snacking on fruit as it is high in sugar.    Bananas, tangerines and grapes are the very high in sugar if you're trying to lose weight.  Berries and apples are your best bet.  Feel free to add to this list with your favorite healthy veggies...and try new ones! (Zucchini "noodles" and spaghetti squash are a great replacement for pasta!)

• Spinach and kale - dark leafy greens are best
• Sweet potatoes (yams)
• Cauliflower and broccoli
• Tomatoes
• Squash
• Artichokes
• Asparagus
• Brussel sprouts
• Bell Peppers
• Avocados
• Mushrooms
• Onions and garlic
• Lemons

Always avoid:

• White potatoes
• Corn

ANIMAL PROTEINS:  Grass-fed and fully pastured animals are the keywords you want to look for when shopping for meat and eggs.

• Fully pastured chicken and eggs
• Grass-fed beef or game meat
• Fully pastured pork
• Wild caught seafood

Always avoid:

• Commercially raised meat - whenever possible!
• Anything that's been treated with hormones, nitrates, or antibiotics

HEALTHY (COOKING) FATS:  While grass-fed, organic animal sources will offer healthy fats, these are the staples I always have on hand when it comes to cooking.

• Coconut Oil
• Extra Virgin Olive Oil
• Extra-Light tasting Olive Oil (for mayonnaise)
• Ghee (butter with the milk solids removed)

Always avoid:

• Margarine
• Hydrogenated oils
• Canola oil
• Soybean oil

FLAVOR and Misc:  Eating clean on a Paleo doesn't mean you'll be eating bland food. All of these pantry staples are welcome and will bring tons of flavor to your new recipes.

• Chicken, beef and/or vegetable broth
• Canned diced tomatoes, tomato paste, and tomato sauce (organic; read ingredients...just tomatoes!)
• Dijon style mustard (good quality ingredients; gluten-free)
• Coconut aminos (replacement for soy sauce)
• Coconut Milk (unsweetened; canned.  I use this in coffee)
• Almond Milk (UNSWEETENED, refrigerated is acceptable, but coconut milk is best)
• Dried herbs and spices (my spice rack is full since going Paleo!)
• Almond and coconut flours ("blanched" almond flour for baking and "almond meal" for breading technique)
• Raw honey and Grade B maple syrup (for occasional use)

Always avoid:

• Anything with dairy
• Anything with added sugar or chemicals
• Refined sugars
• Legumes/beans
• Bread, grains and rice
• Pasta

FERMENTED FOODS:  The Paleo plan welcomes fermented foods that work to support your digestive system with naturally occurring probiotics that boost immunity.

• Kombucha
• Sauerkraut (raw or make your own)

SNACKS:  The Paleo diet is all about whole, clean foods prepared at home, but having some convenient snacks on hand is necessary when you're on the go or away from home.  Use sparingly.

• Larabars or RxBars (RxBars are the only bars that are officially Whole30 approved.  They are available online, click the link above for more details...they are delicious.  Get any flavor except Peanut Butter.  An RxBar is what I always keep handy in a pinch.)
• Krave Jerkey
• Dried fruit (unsweetened)
• Raw almonds and cashews (legumes like peanuts are strictly prohibited, but raw nuts and seeds are welcome in moderation)
• Raw almond butter

Always avoid:

• Processed convenience snacks
• Anything with an ingredient you can't pronounce!

I hope this Paleo Shopping List gets you well on your way to stocking your kitchen with healthy essentials!  :)  Download and print your free HWS Paleo Shopping List now!

If this it completely new to you, I recommend committing to eating Paleo-friendly foods for at least two weeks and see how your body feels.  Feeling good and want to continue?  Try 30 days.  It can be beneficial to start a journal and write down how you're feeling along the way.  Start browsing recipes you'd like to try and cook your meals.    You'll have the best results this way.  Check out my category "Food and Recipes"...or type in something specific in the search bar and take a look around!  All of my recipes on HWS are Paleo-friendly!  Enjoy and I wish you the best on your Paleo journey!

Want to know how I found Paleo?...  Check out MyPaleo WifeStyle

Frenchie Friday

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Happy Frenchie Friday everyone!  I'm always taking Stella's picture, it seems.  It's kind of nice to always have a cute, photogenic subject around.  My favorite thing about this particular picture I caught the other day while she was gazing out the window...is that cute little eyebrow!

My husband got up bright and early this morning to go surf Santa Cruz...so Stella and I are taking it easy today as I'm a little under the weather.

In addition to Frenchie Friday, it is also Day 23 of the Whole30 Challenge!  I must say, the Whole30 community I've found online has been really incredible.  I have noticed there are quite a few people getting sick with colds and flu...which happens this time of year...but I'm noticing a definite shift in mindset with my Whole30-ers out there who are learning to trust their bodies again.  I've seen a lot of questions going out about how to feel better naturally, and that's so amazing to see.

I've taken the opportunity to comment and congratulate people right and left for taking control of their health.  I'm witnessing women from all over the world learning to love themselves again.

There was one woman who said that she used to reach for DayQuil and a chocolate milkshake when she was sick.  Not anymore...she was asking for help and advice.  All she knew was that wasn't the right path anymore.  I love that.  We are so trained from a young age that we need to take something when we don't feel right.  I let her know that by not choosing to take something to relieve the symptoms, her brain can get the message that it needs to heal her body...faster.  I reminded her that the body heals from the inside-out...not the outside-in.

I also have come across a couple of stories that made me actually reach out to them...they are having incredible healing experiences on the Whole30 and the Paleo diet.  One story brought tears to my eyes and I wrote to her and asked her if I could share her story on my blog...as I think it could truly help people.  She happily agreed and she will hopefully be my very first guest post!  Very exciting news.  The other woman also was honored and eager to share her results...and is allowing me to share her story to hopefully help others.  Both coming soon...so stay tuned!  :)

I wish you all a healthy, happy Frenchie Friday!  Love your body, trust your body... & enjoy your weekend!

Bacon Wrapped Sweet Potato Bites

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This is the first bacon we've had since we started the Whole30 Challenge.  No sugar what-so-ever is allowed, so I quickly learned that almost all bacon has a trace amounts of sugar in it.

I asked around my Whole30 community on Instagram and found out that Pederson's Natural Farms makes an uncured, sugar-free bacon!  Their pork is raised without antibiotics, without growth stimulants, and is fed no animal by-products, EVER.  It's minimally processed with no artificial ingredients.  It has no added nitrates or nitrites and is preservative free.  Look for it at Sprout's Markets and Whole Foods Markets.  If they don't carry it, ask them to start;)

One quick note on this...when I posted this on Facebook, Diane Sanfilippo of "Practical Paleo" commented about what she advises people to do on her 21 Day Sugar Detox Program!  Here's what she had to say:  "Trace sugar used in curing isn't of concern to me for people struggling with cravings for sugar and carbs.  I don't find they have any net effect of sweet taste or making people feel cravings."  Makes sense.  So there you go!  I trust Diane, she knows everything there is to know about Paleo! She literally wrote the book on it!  :)

But...I'm doing the Whole30 right now...100%...so I'm sticking with the rules they give...but that's definitely good to know for after.  This brand seems great in all regards, so overall I'm glad I found it;)

I was so excited when I found this that I bought 3 packs to freeze some so I don't have to worry about my Sprout's running out any time soon.  It tells you right on the back of the package how to make these delicious bites...Here you go...

Heat your oven to 350 degrees.  Peel one large sweet potato/yam, chop into bite size pieces.  Sprinkle the potatoes with cayenne pepper and sea salt.  Cut your bacon in half, so the pieces are shorter in length.  Wrap the sweet potato pieces with bacon and secure with a toothpick.  Place on an ungreased baking sheet so they have room around each.  I had extra potato pieces, so I scattered the small remnants among them.  Place them in the preheated oven and set your timer for 45 minutes.

I started them out, bacon side down, like this...

Halfway through, flip them to a different side.  I stood them on end to crisp better, like this...it's easy to do with the toothpick.

I let mine go a little longer than 45 mins so they were nice and crispy and the potatoes were soft.  I placed them on a paper towel to drain before serving...this worked great, they weren't greasy when served!

These were an amazingly tasty treat!  Oh, and by the way...this bacon is so delicious.  Good thing I was only making Thai Coconut Pumpkin Soup, this made a great appetizer!  I also scraped up all the sweet potato remnants...they were crazy good!  Spicy and crispy from cooking in the bacon fat...oh my!

I'm certainly not making these babies every day...cuz they go down way too easy;)  It made 22 bite sized pieces.  If you don't like spicy...omit the cayenne pepper.  Yes, we eventually ate every...last...one.  I hope you enjoy!!

Paleo Cream of Chicken Soup

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Tonight I was searching for something to make for our Whole30 Day 18 dinner... I had chicken soup on my mind, it just sounded yummy.  I found this recipe for Paleo Cream of Chicken Soup and I had all the ingredients...perfect!  

I was able to whip this up in about 30 minutes.  It makes about 6 servings, so I cut this recipe in half tonight because it's just my husband and I.  Now that I know how good it tastes...I'll make the full recipe next time and save the rest.  :)

Ingredients:

• 1/2 cup coconut oil, olive oil (I used coconut oil)
• 2 stalks celery, finely diced
• 2 medium carrots, finely diced
• 6 cups chicken broth
• 1/2 cup arrowroot
• 1/2 cup cool water
• 1 teaspoon dried parsley
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 2 teaspoons salt (less if your broth is salted)
• 3 cups cooked chicken, cubed or shredded (I used shredded Rotisserie...so easy!)
• 1 1/2 cups coconut milk (1 can unsweetened full-fat canned or homemade)

Instructions:

1. Place oil in a large soup pot over medium heat.  Add the celery and carrots.  Cook, stirring occasionally until soft, 10 to 15 minutes.
2. Add broth.  Place the arrowroot and 1/2 cup cool water in a small bowl or jar and whisk or shake to combine.  Add to pot along with parsley, thyme, bay leaf, and salt.  Cook, stirring occasionally, until bubbly and thickened.
3. Reduce heat, just enough to maintain a boil, and cook, stirring occasionally for 15 minutes.
4. Stir in coconut milk and chicken and heat through. This is a fairly thick soup; if you like it thinner, add more water, broth, or coconut milk and heat through. Remove bay leaf just before serving. Leftovers may be frozen.

Step 1...

Step 2...& 3

Step 4...

Finished!  My husband loved this homemade Paleo Cream of Chicken Soup!  Next time I might put some diced avocado on top and maybe a little cilantro!  This definitely is not thecanned Cream of Chicken Soup you may remember as a kid!  This is the real deal.  :)

-This recipe is originally from everyoneeatsright.com.

What's in my Fridge?

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What's in my fridge?  The more important question is... What's in your fridge?  Do you keep things hanging around that tempt you each and every time you open your fridge or pantry?  Is it food that leaves you unsatisfied...only wanting more?  Or...is it filled with healthy, nutritious ingredients that satiate you? I heard the Whole30 Challenge would get me more organized...it has.  I feel like I shop and cook more efficiently than ever before.  I've cleaned out all the junk (so it's a little empty) but now, when we open our organized fridge and pantry it's filled with all this amazing, nutritious, delicious food we get to eat!

So, what's in my fridge?  I'm going to give you a list of what I like to keep on hand at all times...

• Eggs, lots of eggs... I used to buy a dozen at a time, that doesn't cut it anymore.  I have 31 eggs in my fridge right now.
• Hard boiled eggs... Great for an on-the-go breakfast or snack, salads, deviled eggs.  I only have 1 in my fridge right now, so I know what I will be doing with some of the above;)
• Coconut Milk... Not the carton.  The canned, real, unsweetened kind.  I pour it into a glass jar with a pour spout and glass lid that holds 1 can perfectly.  We use it in coffee and pour on berries or a banana as a snack.  (Crate & Barrel is where I got the jar...I love it;)
• Ghee... great alternative for butter, for cooking
• Lots of veggies in the fridge, crisper & pantry...right now I have greens, kale, tomatoes, broccoli, brussel sprouts, scallions, beets (I like getting the "I Love Beets" at Costco, so easy), cilantro, parsley, onions, garlic, carrots, celery, sweet potatoes and sweet peppers.  I like having spaghetti squash, asparagus, artichokes and cauliflower also.
• A cooked stew or chili.  I don't have either in my fridge right now, I'm making chili tomorrow;)  So great to have one of these you can heat up...they just get better as they sit.  You can make double and freeze half.
• A prepared, ready to eat salad.  I like having a grain-free Tabbouleh or a Tuscan Kale salad ready to go...
• A cooked meat.  Right now I have a shredded Italian Pork Roast to eat off of this week.
• A Rotisserie chicken.  I just make sure it's an organic, good quality one...these are great to keep in the fridge as "go-to" protein.  Or I'll cook chicken thighs to have on hand.
• Bacon...nitrate free, high quality bacon (sugar free is best if you can find it.)
• I'm making fish soon, so I have 2 Petrale Sole fillets I'm going to dip in egg and roll in almond flour and fry in coconut oil;)  I packaged the rest separately and put them in the freezer.
• Berries... right now i have strawberries, blueberries and blackberries.  I also have bananas and berries in the freezer.
• Citrus fruits...lemons and limes.
• A homemade cooked soup.
• Ground meat...good quality beef, elk or venison...for burger patties.  My freezer in the garage is stocked;)
• Kombucha drinks and sparkling water.
• Homemade Mayonnaise.
• Other condiments:  mustard (I don't like it, but my husband does), hot sauce (sugar-free), coconut aminos (a healthy replacement for soy sauce), Bragg's Apple Cider Vinegar (for mayo), olives, sauerkraut and homemade salsa.
• See that empty spot in my fridge above the eggs?  A bottle of chilled Champagne usually lives there;)  After the Whole30, that'll be back...a girl's gotta have some fun, and an occasional glass of bubbly makes me happy.  That's the beauty of the Whole30...after the 30 days they teach you how to choose things that may not be as healthy wisely.  It's a Whole30...not a Whole365;)

It's also good to organize your pantry to have healthy snacks that are eye level and readily available.

We honestly don't snack much these days because our meals are much more satisfying.  Nutritious food doesn't leave you wanting more, where unhealthy foods that lack nutrition have "no brakes".  Ever eat something and feel like you could eat the whole box...or bag?  'Nuf said.

With that said, I always have raw nuts or Whole30 approved bars available in a pinch. (The only bars I get now are RxBars which have 12g protein from egg whites, and Lara Bars which have simple ingredients, but lower protein.  As you can see, "Stella's" snacks are ready too;)  Canned foods that I do keep on hand are diced tomatoes, tomato sauce, tuna or chicken in water or olive oil, coconut milk and some pure pumpkin.  I also keep chicken broth and beef broth's for soups and such.

As far as my oils and baking items, etc... I always keep:

• Coconut Oil... I go through a lot of this.  I also use Coconut Oil Spray.
• Almond Butter... unsweetened from raw almonds.
• Almond flour... I add to burgers, heathy baking, and use it as I would bread crumbs.
• Coconut Flour... when I'm not on the Whole30, because I'm not baking "paleo-friendly" treats while on it.
• Raw honey... not Whole30 approved.
• Grade B Maple syrup... not Whole30 approved.

I also now am the proud owner of many spices.  They add so much flavor to my life!

The things I don't keep around anymore... unhealthy oils, milk, bread, sugar, regular flour, yogurt, cheese, beans, rice, pasta, oatmeal, most "packaged foods", just to name a few.  They are honestly just bad news.  I also read labels, the ingredients only.  Not calories, fat, etc... what matters is the ingredients.  If it has a lot of junk and sugar in it, I just don't buy it.  Period.

I encourage you to clean out your fridge from junk food.  It will probably be empty when you're done!  That's okay!  Restock it with foods that will heal your body and make it healthier, not unhealthier.  I used to think I was eating healthy.  I wasn't.  If you really want to clean up your body, clean up your fridge!

Are you ready to make a positive change in your life...for the rest of your life?  Are you sick and tired of dieting...and "yo-yo-ing"?  Are you ready to learn how to stop depriving yourself and eat your ass off??  I have your answer in 3 steps:

1. Read "It Starts With Food".
2. Do the Whole30 Challenge.
3. Take what you've learned, remember how your body feels, make smart choices for your body....and just eat!

You can make excuses... or make a change.  The choice is yours;)

Still not convinced?  Check out 30 Reasons to Whole30!

For more information on the Whole30 Program, visit whole30.com

Never stop being your husband's girlfriend...

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Never stop being your husband's girlfriend.  What an interesting quote.  When I saw this on Pinterest the other day...it really resonated with me.

As 'girlfriends', we put in some serious work toward our relationships.  This should not stop when we become wives.  Sadly, it often does...

My husband and I are starting out 2015 better than ever.  We have been together for more than a decade...married for almost 5 years...and I love him just as much as the day I married him.  With that said, all marriages ebb and flow a little, some a lot.  The one thing I know that is not a strong suit, for both of us, is really voicing our minds when it comes to our wants and needs from the other person.  Our life coach often tells me to "state your case and claim your space!"  He's always known that it's something I need to work on.  So many times, as women, we think that our body language or tone completely communicates what we want or need.  We think our husband's should be able to read our minds...we should know by now that doesn't work.

Lately, I asked my husband to talk because I could feel us "coasting" a little too much in our marriage.  NOT to say we weren't happy by any means...but could we do better?  Yes, yes we can.  We are people that don't tolerate mediocrity from ourselves...we want to be the best we can be.  We both have to remember that starts at home...with us.

Marriage takes work.  Sometimes we forget to put in that work and start taking the other person for granted.  I never thought that would be me.  I didn't get married until I was 38 years old because I was waiting for my perfect man.  I'm so grateful to have him as my husband.  He's such an amazing man, wonderful father, and is my very best friend.  I've never stopped feeling that, but I need to remember to tell him...show him...every day.

That talk we had wasn't easy.  But something has happened since that talk that has turned a light on in our marriage again that had felt a little dim.  I feel like we've started out 2015 with a new beginning.  I feel like the couple we want to be again.  I can tell that we are both putting in the work, every day, and it's been wonderful.  It's amazing how such a small shift can make such a huge difference.

This quote is something I am going to add to my goal board because it will act as a small daily reminder...to never "coast" again.

....If you're reading this right now, take a moment to ask yourself, "Am I coasting in my marriage?"  Think back to the early days of your relationship when you really put the work into letting that other person know how much you cared.  What could you do to get back there?  The great thing is, it's usually not a huge gesture that's missing.  It's the love note left for them when they're not expecting it....the small gift for no reason that shows that you were thinking of them...the undivided attention you give them (get off your phone!)...the loving touch or snuggle (that doesn't always lead to sex)...the genuine compliments...the encouragement they still need to hear...it's all these small things that make them feel loved.  I told my husband I needed to feel loved again.  Since then, I've made sure I've made him feel loved every day,and guess what?...he's making sure I feel loved too.

Your spouse is the most important person in your life.  They should be your best friend...taking on the world together as a team.  Don't let life with them slip into "autopilot".  Marriage is meant to be extraordinary...not blah and redundant.  Don't "coast" any longer...and never stop being your husband's girlfriend.