Hearty Chicken Tomato Vegetable Soup

November 24th, 2013 | Posted by Alison Spath in Lunch - (1 Comments)

It’s been a sleepy Sunday here.  I just finished eating this bowl of soup for lunch.  Soup that was so delicious it deserves a blog post – for you, and for me, because I don’t want to forget what I did so I can make this again.

Selfish, selfish woman.

Hearty Chicken Tomato Vegetable Soup

Also note that I did burn my tongue on this soup.  I couldn’t wait for it to cool.

I roasted two bone-in chicken breasts yesterday afternoon and once I removed the meat from the bones, I put the bones into the crock pot with a handful of other miscellaneous chicken parts I’ve been hoarding in my freezer (thanks to you genius people who gave me this tip!) for homemade bone broth.

The bone broth step isn’t necessary, but it’s likely to boost the nutritional profile when you make your own stock.  If you’ve yet to give bone broth a try, don’t despair.  You can still make a delicious, healthy soup with store bought broth.   (If I were using store bought I would probably go with Pacific Natural Foods brand.)

This soup is “hearty” for a couple reasons.  One, lots of chicken!  Two, lots of vegetables – but chopped up kale stole the show and tipped the soup scale from “plain old soup” to “hearty”.  Hearty enough that it could easily be served as dinner too.

Hearty Chicken Tomato Vegetable Soup

Ingredients

3 c chicken broth (homemade or store bought)
1 28 oz can diced tomatoes (I use Muir Glen Fire Roasted)
2 chicken breasts, cooked, cubed
2 stalks celery, diced
1 small onion, diced
1 carrot, diced
2 cloves of garlic, finely diced
4 or 5 kale leaves, roughly chopped

Spices

1 tsp smoked paprika
a tiny pinch of crushed red pepper
black pepper and salt to taste

Combine broth, vegetables, tomatoes and spices bring to a boil, reduce to a simmer until carrots are soft. Stir in chicken and kale, bring to a boil again, reduce to simmer and cook until kale is soft and enjoyably chewy. (i.e., not so chewy that you’re chewing until dinner.)

At the very last minute I decided to top this with a little shredded mozzarella and I’m so glad I did, it was a great finishing touch.

hearty_chicken_soup

Even the boy had some after an unusually long nap.

Boy Eats Lunch Toddler Approved

A nap so long that enabled me to eat lunch and write this blog post.  Sleepy Sunday indeed.

If you make this, I hope you it enjoy as much as we did!  I predict a Hearty (Leftover) Turkey Tomato Vegetable Soup for next week’s sleepy Sunday meal.


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Chocolate Crunchy Coconut Oil Energy Bites

November 20th, 2013 | Posted by Alison Spath in Healthy Snack Attack - (7 Comments)

At the beginning of the year I wrote about one my favorite snacks, Chocolate Crunchy Coconut Cups. Today I’m here to tell you that not only are we still loving these, but I’ve perfected my technique to make them in less time with less effort and less mess.

Chocolate Coconut Crunch Squares

Thanks in part to this silicone mold,

Wilton Silicon Square Mold

and in other part to my realizing that I should be mixing the ingredients right in a pour-able, heat safe vessel.

Melted Chocolate Coconut Oil Mix

(As opposed to combining everything into a mixing bowl and then ladling out into tippy, paper cupcake wrappers.)

Chocolate Crunchy Coconut Oil Energy Bites

print this recipe!

Nutritional Stats (not including any added sugar, also note these nutritional stats are approximate, as you can see each bite is not exactly the same.)

Each of those little squares holds 1.5 Tbsp of the mixture.  Makes 21 bites.

1 c coconut oil, melted
1/2 c almond butter (or whatever nut butter you like)
1/4 c cocoa (or cacao) powder
1/2 c sliced almonds
1/2 c shredded unsweetened coconut
pinch of sea salt (optional)
1/4 c maple syrup, honey or sugar*

Pour into silicon squares, don’t fret too much about a little mess.

A Little Messy But That's OK

At least I don’t.  That little bit of slop is nothing compared to the frustration I felt and the groans I would bellow out whenever one of those paper cupcake wrappers would tip over.  (P.S., I now have silicone cupcake molds too!)

This blue square guy is totally earning his keep.

Pop Chocolate Coconut Squares Out

Word to the wise: put a cutting board or something sturdy under your silicone mold before filling.  Ask me how I know.

Once your mold is full, transfer to the freezer to harden for at least 30 minutes.  They easily pop right out of the mold once they’re firm,

Chocolate Coconut Energy Bites

and from here move them to a freezer safe container to store in the refrigerator or freezer.

You don’t need a silicone mold to make these, but I make these so frequently that a mold has been a blessing and is well worth the little bit of storage space it takes up in my pantry.

I’ve also recently discovered that these are perfect to take with me to yoga teacher training, especially on the days when we have a three hour practice (!) before breaking to eat and then moving onto lecture.  I like to finish eating a meal at least one hour before a yoga practice – but for three hours of practice, I’m finding that I need a little something during that time for a little energy boost, but I also need it to be something that can be eaten quickly, has at least some nutrition without a lot of volume… much like something you’d want during any endurance event like a marathon, half marathon or even long training runs.  Thanks to the way medium chain triglycerides are processed by the body, a snack made of coconut oil is my favorite solution!  (Coconut oil was one of the supplements recommended in Grain Brain too.)

*I’ve been leaving the sugar out and enjoying these as a not-sweet treat, but they are even better with some sort of sweetener.  I do recommend adding sweetener for at least the first few times you make them.  If you like stevia, that could be a great way to keep these lower in carbs without sacrificing sweetness.

These are pretty firm when eaten straight out of the freezer, they are softer when stored in the fridge.  When I take these to class, I put a couple into a small Rubbermaid container and then pack them in a cooler bag with a few ice packs – and that’s enough to keep them from turning into complete mush in a very warm yoga studio.  I love the way these magically take away hunger and easily hold me over until it’s time to eat something more substantial.

Know that these are great before or during any sort of sport or other physical activity – running, hiking, walking, biking, underwater basket weaving, whatever!  We often enjoy these nice as a mid afternoon snack or a while-you’re-making-dinner snack too.  And definitely mix up your mix-ins!  I’ve added chopped macadamia nuts, hemp seeds, chia seeds, ground flax, cinnamon… lots of possibilities here.

That’s it!  Now go forth and be awesome!  After you’ve had a snack, of course.


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Troubleshooting a Low Carb Diet

November 17th, 2013 | Posted by Alison Spath in Healthy Habits - (5 Comments)

The books and websites I’ve rambled on about lately, (see reading list at the end of this post) from Paleo to cholesterol to brain health, have all been pointing to the same general idea –> following a low carbohydrate diet.

I’m just “a random lady on the internet” (i.e., not a doctor or health professional) so please remember this post is not intended to be used as medical advice.  But if you were my friend and wanted to know more about why I’m loving a low carb diet, this post is full of the stuff I would tell you!

For me, following a low carb diet has been the natural progression in my adventures in nutrition, eating well and feeling good.  Cutting out junk and processed foods can go a long way when it comes to improving the way you feel and look, but what if you’ve still got some complaints – like struggling with your weight or managing cravings?  (Well, those were my complaints anyway.)  A low carb diet has helped me tweak my diet even further to finally get a handle on a few issues that I’ve written about before, namely sugar cravings, insatiable hunger and weight maintenance.

I first began to dabble with a low carb diet a few years ago, after reading The Primal Blueprint and Mark’s Daily Apple, but it wasn’t easy to go “Primal” and eliminate grains, legumes and dairy from my diet as a vegetarian.  I reduced my carb intake a little, but not significantly or consistently.  Then I read Deep Nutrition and got a new understanding of the many health benefits that come with a low carb diet (as well as understanding the importance of eating the right kinds of meat), so I decided to try again.  But every time I reduced my carb intake, I would end up “feeling weird” – sort of like I was in a brain fog, or sometimes light headed and oddly weak.  I would think “this is not right!” and would eventually add more carbs back into my diet to feel normal again, believing that a low carb diet simply wasn’t for me.

Eating more carbohydrates would allow me to feel better, but I would be right back to struggling with carb cravings, insatiable hunger and weight gain if I wasn’t extremely mindful of my calorie intake.  In the months that followed I cut back on my cardio, I went Paleo for a while, but still couldn’t get the hang of low carb living or nail down a diet that was effortless and easy when it came to managing cravings, hunger and maintaining my weight.

Then came Cholesterol Clarity and unexpectedly found information that reaffirmed a low carb diet WAS the answer I was looking for, it was just the matter of finding some missing pieces.  I moved on to New Atkins for a New You by Dr. Eric Westman (the co-author of Cholesterol Clarity) and it ended up being the most helpful book I’ve read about making a low carb diet work.  It helped me figure out exactly where I’d been going wrong (or really, just some simple things I needed to do) and I was finally able to beat the low carb flu once and for all and get on with my life.

Why I’m Loving It

I have a list of things I’ve been looking for when it comes to my idea of The Perfect Diet.  Not “diet” as in “I’m on a diet”, but “diet” as in “This is how I eat” – a way of eating that feels normal, sustainable and is full of foods I love and enjoy.

1.  I want to maintain my healthy weight with no perceived effort.

2.  I want to eat when I’m hungry.

3.  I want to eat until I’m full and satisfied.

(I love to eat and I do not have a small appetite!)

4.  I want to feel satisfied between meals and snacks.

5.  I want feel in control around sugar or dessert without having to use willpower.

(and to avoid suffering from the  “What the Hell” effect if I do decide to eat something higher in sugar or carbs.)

6.  I want to feel good and have enough energy to maintain an active lifestyle.

7.  I don’t want to feel deprived.

A low carb, high fat diet has helped me get pretty dang close to achieving everything on my list, I love how satisfied I feel eating this way.  I no longer struggle with cravings or limbic hunger.  I love how easy Intermittent Fasting is when you’re regularly eating low carb and are better adapted at burning fat for fuel (especially because I love all the health benefits that come with IF!) and I love that I don’t feel deprived in the same way I did before I was successful at eating low carb, when I felt like I had put a lot of effort into keeping my calories in check in order to maintain my weight.

It’s also worth mentioning that Zak’s 40 Day Paleo Challenge just ended, he too is enjoying the low carb approach to eating and plans to continue eating a Paleo-esque diet.  He lost 7 lbs during his challenge and is now back to 170 lbs.  (He’d gotten a little lax with sugar before his Paleo challenge began in early October.)

With that, here’s the meat and potatoes sauteed kale of how I finally got the bugs worked out of a Low Carb, High Fat diet.

Add More Sodium

This made all the difference for me and is why it’s first on my list.   The weird symptoms I’d been having weren’t because a low carb diet is unhealthy, but because it’s naturally diuretic.  When you lose water, it takes salt and potassium along with it and this can throw off your electrolyte balance, which can leave you feeling a little loopy.  (That’s a scientific term, FYI.)  A daily glass of water with a pinch of salt (1/2 tsp) and a squeeze of lime juice did the trick for me, bone broth can help too.

I’ll note that I rarely have to do this anymore, I feel fine without it – but for a while I was drinking water with a pinch of salt every day.  (I wonder if it’s because I’ve adapted to consuming fewer carbs?)  If I do notice low carb flu symptoms, a little extra salt does the trick.

Get Enough Sleep and Manage Stress

If you’re short on sleep, it is not unusual to feel hungrier than normal.  (Life with a toddler has been known to disrupt my sleep!)  Sleep quality can definitely effect hunger levels and cravings for high carb, fast energy foods – so getting enough sleep definitely helps.  I have to remind myself not to feel like a low-carb failure on days where I’m behind on sleep.  Know that it’s normal to experience more carb cravings if you haven’t gotten enough sleep, and to that getting enough sleep is crucial to success (not to mention good health!)  You’ll likely find that it’s much easier to eat low carb when you’re well rested.

I also notice more sugar cravings when I’m feeling stressed, so stress management is important too.  (This deserves it’s own post, but I manage stress with yoga, walks, staying present, saying “no” to doing too much and trying not to over-commit myself.)

Add More Fat

Healthy dietary fats help with satiety, and in conjunction with a low carbohydrate intake can lead to fat loss or easy weight maintenance.  I use to think “fill up on vegetables!”, but you can turn your hands orange waiting to feel full.  I’ve now swapped out the extra vegetables I use to eat for a little extra fat (real butter, avocado, heavy cream, nuts, olives, coconut oil) and I feel more satisfied overall.  Eat your veggies, but eat your fat too!  Adding more healthy fats to your meals can leave you feeling full and content for a long stretches of time (and potentially consuming fewer calories in the long run.)

Cut Back on Your Cardio

If you love to run or do a lot of moderate-to-high intensity aerobic exercise, you are going to need/crave carbohydrates to replace the muscle glycogen used during your workouts.

I use to think that I needed to run or do a lot of cardiovascular exercise in order to be healthy, but now I understand that’s not the case.  I’m currently enjoying my easiest, most laid back approach to exercise ever!  I no longer live in fear that if I don’t run or if I miss a work out I’m going to gain weight.  I like to be active, but these days my fitness routine consists mostly of walking and yoga, something I never thought I’d be able to do and still be able to button my pants!  I still get out for an easy run once a week or so, and I’ll throw a high intensity workout into the mix when time and energy allows.  And then some days I simply don’t have time for anything but walking around my house!  I no longer deal with fear or guilt from missing a work out.

How Low is “Low”?

We’re all different with different body compositions, different goals and different activity levels.  I don’t regularly count carbs, but I’d guesstimate that my carb intake is well under 100 grams a day… you might be able to get away with more carbs than that, or you might need to go lower.  Some self experimentation should allow you to figure out your ideal carbohydrate intake to achieve your personal goals, whether it’s weight loss, managing cravings and hunger or getting enough carbohydrates to support intense activity levels.

What a High Fat, Low Carb Diet Looks Like

I get up most days between 5 and 6 AM start my day with a couple cups of coffee with real cream.  I eat breakfast when I feel hungry – most days that’s around 9 or 10, some days it’s as late as noon or 1, in which case I usually only need a snack between my first meal of the day and dinner.

Breakfast and Lunch

My standard breakfast is eggs with a side of vegetables and a little meat or leftovers from dinner the night before.

Other breakfast possibilities include:

Sardine Salad

Shrimp Cervice

Chopped Greek Salad

My favorite breakfast salad of all time (egg, bacon, avocado!)

More grain free breakfast ideas can be found examples here.

Dinner

I’m typically preparing some sort of meat with one or two vegetables on the side (always with a nice pat of with butter!)  I’ve blogged a bunch of our more recent favorites:

Turkey Bolognese over Spaghetti Squash

Coconut Lime Baked Cod

Indian Spice Rubbed Pork Chops

Caveman Fajitas

I do still eat starchy vegetables like sweet potatoes and winter squash, but I keep my servings of the higher carb root vegetables relatively small, mostly to be sure I don’t trigger sugar or carb cravings.

Snacks

Some of my more recent snacks include:

Full fat yogurt with sliced almonds and unsweetened shredded coconut, maybe some low sugar fruit like berries.  (I aim to keep fruit to 0 – 1 servings a day.)

A handful of macadamia nuts.

Sliced ham or turkey with some green olives, avocado or cheese with carrots, cucumber and jicama.

Almond butter on a couple squares of super dark chocolate (a minimum of 70% cocoa content).

Celery and cream cheese, or canned salmon with avocado and a little dijon mustard.

Never Say Never

Dessert, grains, legumes, wine, fruit, whatever – none of it is off limits forever, but these kinds of foods are definitely the exception and I feel best when I keep them out of my diet the majority of the time.  While I don’t say “I eat Paleo!”, I do find the Paleo websites, books and podcasts helpful.  They are great place to find new meal ideas, and I do find that many of the Paleo/Primal principles are in line with my overall approach to health and wellness.

One More Thing

Question everything!  Don’t take my word on any of this.  I’ve done a lot of reading and research, but there is an endless stream of varying opinions out there and there will of course be some of your own tweaks you’ll need to make based on your body and your lifestyle.  If you’re looking to make some changes with your diet though or are struggling with your weight, eating a low carbohydrate diet does have the potential to make a difference and I hope this information might be helpful as you work to figure out what is best for you.

Recommended Reading

The Primal Blueprint by Mark Sisson

Deep Nutrition by Catherine Shanahan

The Paleo Solution by Robb Wolf

The Paleo Coach by Jason Seib

Cholesterol Clarity by Jimmy Moore

New Atkins for a New You by Dr. Eric Westman

Grain Brain by Dr. David Perlmutter

If you follow a low carb lifestyle, do you have any favorite resources to recommend?  Tell us about them in the comments below!


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Grain Brain

November 12th, 2013 | Posted by Alison Spath in Good Reads - (7 Comments)

I just finished the book Grain Brain by Dr. David Perlmutter, a neurologist and Fellow of the American College of Nutrition.

Grain Brain by Dr. David PerlmutterAn alternate title for this book could have been “How to Lose Your Taste For Sugar and Bread”.  When you understand what goes on in your body when these foods are a regular part of your diet, suddenly that muffin or bagel for breakfast doesn’t look so tasty anymore.  It’s sort of like going to a dinner party and drooling over the cheesecake they’ve got on display that will be served for dessert, but then someone whispers in your ear that the chef mixed a laxative into the batter because she’s ticked off at the host.  Amazingly, you now have no urge to eat any cheesecake, no willpower needed.

I put this book on my reading list after listening to Dr. Perlmutter’s interview on Episode 57 of the Everyday Paleo Podcast .  At that time I had just finished reading Cholesterol Clarity and with many of the same health concepts still fresh in my mind, I was very eager to read Grain Brain after hearing what Dr. Perlmutter had to say.  The overall message in Grain Brain is similar to that in Cholesterol Clarity (not to mention all of my more recent favorite ancestral health books): Gluten, sugar and a diet high in carbohydrates are bad news, especially when it comes to our long term health.  These foods negatively effect the brain much in the same way they effect our cardiovascular system.  Grain Brain does an excellent job of explaining why.

Grain Brain is divided into three parts:

The Whole Grain Truth

This may or may not be news to you, but Grain Brain begins by explaining why grains, sugar and carbs (even “healthy whole grains” and fruit) in excess are not at all healthy for us.  He explains the physiology behind what our bodies do when we eat a lot of carbs and sugar and how it can set us up for insulin resistance, diabetes and inflammation.  He also explains how unbelievably important saturated fat is in our diets and why saturated fat is NOT dangerous for us, but is in fact a necessary nutrient for brain health.  He cites the same Ancel Keys, Seven Countries Study (that ALL of these books reference and consider flawed) and why this myth that saturated fat is bad for us persists in conventional medicine today.

Gluten, found in breads and grain products is a part of the problem, but it’s really just another piece of the puzzle.  Gluten is not just something that people with Celiac’s disease or digestive issues need to worry about, there are varying degrees of gluten sensitivity, and I found it very intriguing to learn that many of us don’t show the obvious signs of gluten intolerance (like digestive distress) but do have many other, lesser known signs of gluten sensitivity, from ADHD (in both children and adults) to anxiety, depression, migraines, sugar cravings and more.  (That’s only a few, list is long!)

Dr. Perlmutter explains that the root cause of the big brain diseases and disorders like Alzheimer’s, dementia, Multiple Sclerosis and Parkinson’s is believed to be inflammation.  He makes a lot of comparisons between the diet we eat today and that of our Paleolithic ancestors and gives a history lesson and explanation as to why the rates of so many these brain disorders among humans have skyrocketed since the agricultural revolution.

He also discusses epigenetics, the theory that our lifestyle choices and habits effect the way our genes express themselves.  (Dr. Shanahan explains epigenetics in great detail in Deep Nutrition, understanding what epigenetics is and how it works can be highly motivating when it comes to eating a diet full of healthy foods!)  The point here is that if you have a genetic predisposition to one of these disorders or if brain disease runs in your family, it does not necessarily mean that the fate of your brain has been sealed.

Once you’ve been diagnosed with Alzheimer’s disease or dementia, there is no going back.  There is no cure and there is no fixing the damage that been done to your noggin.  Grain Brain is all about the dietary and lifestyle choices you can make to protect potentially ourselves, reduce inflammation and in theory, reduce inflammation to help avoid these debilitating brain diseases.  This section is full of explanations as to why it’s important to be be proactive about your long term brain health, as opposed to making reactive changes later, when it could already be too late.

Grain Brain Rehab

Part II covers in more detail dietary and lifestyle habits Dr. Perlmutter recommends for optimal brain health.  He discusses Intermittent Fasting, following a ketogenic diet, the importance of eating healthy fats and getting a good night’s sleep, how exercise makes a difference, keeping carbohydrate intake low, avoiding sugar, as well as some supplements to consider.

The best part about this section is that you get to breathe a big sigh of relief when you are reminded of how forgiving and resilient our bodies can be.  With the right foods and habits, it is possible turn your health around, or at the very least, make improvements to your quality of life.

Say Good-Bye to Grain Brain (and My One Criticism)

In Part III, Dr. Perlmutter outlines a four week program to “A New Way of Life”.  One week for dietary change, one week to get into an exercise routine, one week fix your sleep habits and a fourth week to tie it all together.  My criticism is that four weeks is an awfully short period of time to ask of someone to make (potentially) huge lifestyle changes!  Speaking from my own experience, I first began to understand that grains and sugar are no good for us nearly three years ago.  It’s taken a lot of time, effort, understanding, trial and error, some rebelling and thinking  “I just don’t care!” before coming around again (and again) after more time, reading and personal work.  These changes do not happen over night and in my case, it took a while before I got really good and consistent about keeping my grain and sugar intake very low.

I think Dr. Perlmutter is an excellent, trustworthy source when it comes to understanding “why” we should eliminate grains, sugar and too many carbs from our diets – but for some, there’s going to be a lot more that has to go into the “how” than what can be accomplished in a simple four week program.  Lasting change takes time.  For some people it will mean sorting through all sorts of emotional baggage and all the reasons we eat and turn to high sugar/high carb foods comfort.  Forming new habits, dealing with other people in your household or life who have no interest in changing the way that they eat, learning to navigate parties and pot lucks and restaurant menus, planning ahead – for some people the learning curve will be really steep and trying to overhaul your lifestyle in four weeks is only likely to lead to discouragement and back to old, comfortable and familiar habits.

On the flip side, there will of course be some people who don’t have luxury of time or those who will have no problem jumping head first into the lifestyle changes outlined in Grain Brain for longevity and optimal health.  But if this is the book that makes you realize “I need to make some changes!”, please don’t give up out of discouragement if you don’t get the hang of it in a month’s time.  Allow me to give you a big cheesy hug and say “Hang in there!”, I’m still finding my way too, but I can also tell you that it does get easier and begins to feel normal with time.  I will also say that Cholesterol Clarity and Grain Brain have been instrumental in me taking some huge mental leaps in recent months here.  The more you know can make a substantial difference in your commitment levels.  (My next post is going to be about how much I am loving the low carb/high fat way of living, with more detail and thoughts on this topic as well.)

Final Notes

I don’t mean for this post to be a bummer, and I realize that this might make you might want to stick your fingers in your ears and sing “La La La!” if you’re a self-proclaimed carb addict or if you’re reading this while eating a huge bowl of Mac and Cheese.  Dr. Perlmutter calls gluten the “tobacco of our generation.”  That’s a strong statement, but after reading his book, I’m inclined to agree.  I understand that not everyone is going to agree with or want to hear this message, and I’m more than sure I’ll still eat a piece of cheesecake (hopefully not laced with laxative) or handful of cookies now and then (and I eat my share of dark chocolate to be sure!) but sugar definitely tastes different to me now.  The contents of this book have only furthered my resolve to keep my carb, grain and sugar intake low.  I find his research very compelling and convincing, and I will admit it:  I am convinced.

I very much enjoyed reading Grain Brain, it’s currently #1 in among the nutrition books on Amazon and is a New York Times bestseller.  You can also get a good feel for what Dr. Perlmutter has to say from a few of the podcasts he’s been on lately.  I mentioned the Everyday Paleo podcast at the beginning of this article, and I just listened to his interview on the La Vida Low Carb Podcast 725 where he talks about his book, his research and the role that carbs play in the decline of brain health.  You can also hear him on episode 200 of Rob Wolf’s Paleo Solution podcast.

Thoughts, questions, words of wisdom?  Have at it in the comments, I always enjoy hearing from you.


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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A New Chapter

November 9th, 2013 | Posted by Alison Spath in Life - (12 Comments)

When I first started this blog, it was all about me.  I wrote day-to-day, journal style entries that documented my meals and workouts.  I had found my groove in what felt like a much healthier life than I’d ever lived before and I was very excited to share what I had learned and how I was working healthy habits into my life as a stay at home mom of two little girls.  I loved reading healthy living blogs and eventually decided to jump in on the fun, despite knowing how weird it was to take pictures of my meals and telling stories about my latest run, bike ride or nutritional experiment.

That was 2009.  These days, I try to write content that is mostly helpful while still being a little funny and doing my best to keep it real and relate-able with a few choice snippets from my everyday life.  We’ve all got these human machines to take care of and since I don’t have a degree in nutrition or exercise, the best I can do is share my own experiences and any good stuff I’m learning, doing or eating (and hopefully without boring us all to tears.)

So while I try not to write snooze-fest posts that are ALL ABOUT ME, I’ve got some exciting news to share today – so indulge me for a moment!  Or skip this post.  That’s fine too.

I took this picture yesterday morning at the start of my run.

Chapter 12

I realized later it was very fitting that I took a picture of “a new dawn”.  Yesterday, Zak left his job to begin working for himself full time.  I’m so happy for him, this is something that he’s wanted for as long as I’ve known him (15 years!) and after months (years) of planning, the time is finally here.  He’s worked really hard to get to this point where we feel ready to make the leap into supporting ourselves as entrepreneurs.  (I would tell you more about what he’s doing but it’s just computer/telecommunications work, he didn’t reinvent the flowbee or anything.)

I’m just really… happy!  And excited.  I’m excited about what this means for our family, and I’m also looking forward to what this change might mean for me too.  I’ve been a stay at home mom for more than seven years now, and while I am eternally grateful to have had this time at home with my children, I am hopeful that Zak working for himself means that there will be a little more time and flexibility for me to pursue my own endeavors too.

The nuggets of self-employment/entrepreneurial wisdom I’m clinging to right now are to do what you love and perhaps more importantly, have multiple streams of income.  I would love to add my own little trickle to our income stream, and I’ve believed for years now that with enough patience and persistence, it’s totally possible to make a living doing what you love.  In my case, “doing what I love” means writing here and maybe one day teaching yoga too.  I also think there’s something to another piece of advice I’ve heard more than once:  tell people what you plan to do.  Well then!  I hope to help support my family doing the things I love.  I see other people do it, I know it’s possible.  I want to do it too.

So that’s it.  Today we’re celebrating the fact that Zak is officially working for himself!  Thank you for reading and thanks for letting me share.


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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A Chopped Greek Salad for Lunch

November 7th, 2013 | Posted by Alison Spath in Lunch - (6 Comments)

Since reading Cholesterol Clarity, I’ve been rocking out with the Low Carb/High Fat way of eating.  (I’ve been trying to do this for a nearly year now and have finally figured it out… more details to come in an upcoming post.)  I found my way to this salad when I was looking to swap my usual yogurt and fruit combo with something a little lower in sugar and carbs.

Let me cut right to the chase: I’m still a little shocked at how much I love this salad.  This is officially My New Favorite Lunch, I’ve eaten more days in a row than I can count.

Chopped Greek Salad with Yogurt Dressing

1/2 de-seeded tomato, chopped
1/2 bell pepper, chopped
a few inches seedless cucumber, chopped
10 or so Kalamata olives, chopped

Veggies for Greek Yogurt Chopped Salad

Move vegetables into a large mixing bowl,

Chopped Veggies

and then add:

1/2+ c full fat Greek yogurt
a splash of extra virgin olive oil
a splash of apple cider vinegar (or white vinegar or lemon juice)
sprinkle of S&P and garlic powder

With Greek Yogurt

Mix and serve!

Greek Chopped Salad

Even Zak (The Yogurt Hater) likes this, so if you aren’t usually a fan of yogurt, you still might enjoy this salad.  The cucumbers and (especially!) the Kalamata olives are my favorite ingredients here (I use to be The Olive Hater!) they are an important part of what makes this salad so good.

As a meal, this would serve one, but it could also serve two as a side dish.  A 1/2 c or so of Greek yogurt provides a nice amount of protein and fat to make a satisfying meal or hearty snack, but if I was serving this as a side, I might go a little lighter on the yogurt.  This was originally meant to replace fruit and yogurt, so going heavier on the yogurt doesn’t seem like a big deal to me.  In my mind, I’ve just swapped fruit for some of my favorite salad veggies, no big deal.  But this much mayo would be gag worthy, and if you were serving this someone else they might think “are you nuts?” (and then I would think “ooooh, yes!  let’s add some nuts!”)

A pretty serving dish is nice, but I’ve also been known to eat straight from the mixing bowl or better yet, load all chopped vegetables right into the Fage container if I’m near the bottom.  I’ll happily go to town straight from the yogurt the tub, rinse and recycle, BOOM the dishes are done!

Greek Salad for Lunch

This would be easy to make ahead of time for a packed lunch or snack, you could also add some cooked chicken or turkey or fresh herbs – lots of room here to suit your own needs and tastes.

If you try it, I’d love to know what you think!


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Indian Spice Rubbed Pork Chops

November 4th, 2013 | Posted by Alison Spath in Dinner Time - (Comments Off on Indian Spice Rubbed Pork Chops)

A few weeks ago I went out to dinner with some girlfriends and did my favorite thing: ordered something that I never make at home myself.

This time?  A pork chop.

Yes, pork chops – not terribly exciting, but the one and only time I made pork chops was as a newly married 20-something who knew very little about cooking, especially when it came to cooking meat.  Those pork chops I made in our little apartment more than a decade ago more closely resembled an old shoe than a juicy, great tasting piece of well cooked pork.

But I’ve been thinking about pork chops lately because I keep noticing them on the list of meat items when I’m shopping at the local markets.  Obviously people like pork chops – it’s such a classic, Leave-it-to-Beaver style dinner!  I knew my pork chop problem was more an issue of “user error” than anything else.

Fast forward to me sitting in a fancy pants restaurant with a couple of friends (and a glass of wine) on a Saturday night – when I saw pork chops on the dinner menu, I knew it was time to let a real chef make them so I could see what well cooked pork chop was supposed to be like.  And let me tell you – the pork chop I had that evening was incredible!  I came home from my girly dinner date completely satisfied, and more importantly – completely inspired to figure out how to make a good tasting pork chop at home.

I’m pleased to report that after a little trial and error, I now know how to make delicious, juicy, non-shoe leather pork chops at home!  And it only took me 10 years to figure it out.

Spice Rubbed Pork Chop

You’ll Need:

2 thick cut, bone-in pork chops

Simple Spice Rub:

1 tbsp curry powder (or any combination of your favorite Indian spices – cumin, coriander and turmeric are the ones I usually have on hand.)
1 tsp garlic powder
1 tsp salt and pepper
1 tsp coconut oil, melted (I’ve been getting away from cooking with olive oil and save it for cold or low heat dishes)

Pre-heat oven and oven proof skillet (I use my cast iron grill pan) to 375 F.  While your oven is preheating, mix spices with oil and give your pork chops a spicy rub down.

Once your pan is hot, remove from oven and move to the stove top over medium high heat.  Lay chops in hot skillet and sear for about a minute, flipping over once to brown both sides before moving them to the oven.

Bake for 20 to 25 minutes depending on the thickness.  They are safe to eat when the internal temperature reaches 140 degrees.  Allow to rest for 5 minutes before serving.

Served at home with a simple sauteed kale and a pile of steamed cauliflower.  (Although if your cauliflower is still steaming,

Steaming Cauliflower

perhaps wait a minute or two before you jump in there with your camera.)

Foggy Photo

Come on, come on Cauliflower!  We’re ready to dive in already!

Indian Spiced Rubbed Bone In Pork Chops

I think it’s safe to say that pork chops have officially been added to the dinner time rotation around here.  Just call me June Cleaver.

Are you a pork chop pro?  Any tips or favorite recipes to share with us?  You pork chop lovers out there, please spill the beans!


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Judgmental Cat is Judging You

November 1st, 2013 | Posted by Alison Spath in Breakfast - (2 Comments)

I recently saw a quote that said:

The greatest prison people live in is the fear of what other people think.

Somehow, that resonates much deeper than the standard “don’t worry about what other people think” one liner.  That just makes me think “don’t boss me.”

I mean, it’s probably not a bad idea to care a little bit about what other people think… especially if it motivates you to do things like brush your hair and to change out of your food splattered yoga pants before leaving the house.  But maybe not caring so much that it paralyzes you from trying new things or being an authentic version of yourself.  In that case, forget everybody.  Do what you want!  (Whoops, I think I’m bossing you.)

I am not completely free from the Fear Prison, but I’m working on it.  For instance, take this omelet:

Ham Artichoke Spinach Omelet

There’s lots of room for worrying what other people will think here.

On one hand, I want to say “HEY!  This Ham, Artichoke, Spinach and Provolone omelet was crazy delicious!  And it powered me through a morning of laundry, driving kids around and chasing a toddler!  WOOOOO vegetables at breakfast rule!  They make you feel FANTASTIC!”

But then the part of me who is living in the Fear Prison is thinking “Those are CANNED artichoke hearts.  Not everyone is going to approve of that.  That is deli ham.  Some people aren’t going to think that’s so great either.  And those eggs look a little brown because I had the heat up too high, they’re not perfect enough for a photo.  Sheesh lady, what’s with you and all that pepper?”

But then I decided that people of the Internet need to know that artichokes make a fabulous omelet addition, canned or uncanned.  And so I let the BPA flag fly.

(And if you don’t have time for omelet making in the morning, then let me suggest a Ham Artichoke Spinach and Cheese Frittata for dinner tonight and then have leftovers as fast, portable egg and veggie breakfast tomorrow morning?)

If we must worry about what someone thinks about us, then let’s just choose worry about what the cat thinks.

Judgmental Cat

Why yes, Cat.  Yes I am taking pictures of my food again.  What of it?

And so this is what I’ve been mulling over for a number of weeks now, ever since reading that quote.  When I find myself worrying about something, it’s very often rooted in a fear of what other people will think.  You know what?  Let’s blow this pop stand!   Let’s care a little, but not so much that it holds us back from trying something new, being ourselves or doing the things we love.

If living in fear of what other people think is a prison, then we are the ones who are holding ourselves hostage.  You are the only one who can free yourself.

(I do recommend brushing your hair, dusting the crumbs off your yoga pants and eating lots of vegetables this weekend though.)  (More bossing.  And who cares what I think.)


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Fall Favorite: Turkey Marinara over Spaghetti Squash

October 29th, 2013 | Posted by Alison Spath in Dinner Time - (2 Comments)

Zak is going strong with his 40 Day Paleo Challenge (although exceptions were made this weekend for his birthday!) and I’ve been keeping busy stocking the fridge with Paleo friendly meals and snacks.

I’m calling this a “Fall Favorite” because 1.) well, it’s fall – and  2.) I’ve made this for dinner once a week for the past three weeks in a row.  It’s on the dinner agenda this week again too.  It think it’s safe to call this turkey marinara and spaghetti squash a new favorite.

Ground Turkey Tomato Sauce over Spaghetti Squash

I’ve been making this regularly because it’s a simple and easy meal, but I still hear myself saying “This is so good!” between each bite.  And then I see Zak making a face that tells me he’s wishing I would stop talking with my mouth full.  And then I tell him to stop giving me that look and just keep eating.

print!

The Squash Part

1 large spaghetti squash – halved, seeds removed, roasted face down at 350 for about 40 minutes. (Roasting time will vary depending on the size of your squash, you’ll know it’s done when you can easily stick a fork into it.)

I often make the squash ahead of time, mostly because I love the way my oven heats up my kitchen so nicely on these chilly fall mornings.  And then it’s one less thing to do at dinner time too – no complaints here!

The Turkey Marinara Part

1 – 2 Tbsp Coconut Oil
2 cloves of garlic, minced
1 small onion, diced
1 bell pepper, chopped
1 lb of ground turkey*
28 oz can diced tomatoes (I usually go with Muir Glen to get around the BPA issue)
2 Tbsp tomato paste
1 tsp dried basil**
1 tsp dried oregano**
1 tsp salt
black pepper to taste

optional: a couple handfuls of chopped kale

*if ground turkey isn’t your thing, ground beef,  pork or sausage could easily work well here.  This would be a great without meat as veggie dish too.

**use fresh if you like!

Saute garlic, onion and pepper in coconut oil until they begin to soften, about 2 to 3 minutes.  Add ground turkey and brown, adding tomatoes and tomato paste when the meat is nearly cooked through.  Add seasonings, bring to a gentle boil and then reduce to a simmer, allowing it to cook for another 20 – 30 minutes before serving.

In my most recent version of this dish I added kale because I had some prepped and ready to go.  It’s a great way to sneak some greenery into an otherwise not-green dish.  I love the chewiness of cooked kale, it worked well with the rest of the ingredients.  If you choose to add kale, chop into bite sized and add to the pot during the last 15 – 20 minutes of cooking.

The Paleo Challenge Update

Zak’s about 3 1/2 weeks into his Paleo challenge with his friends.  His most notable dietary shifts would the complete removal of grains, sugar and dairy during this time.  (Half and half is still making an appearance in his coffee, though!)  Lots of vegetables are a given, but eating NO grains, sugar or cheese is the biggest change.  He mentioned a few days ago that he’s been sleeping very soundly through the night – the same thing that happened during his juice fast this spring.  “Normally”, he sleeps OK, but says he definitely wakes a up a few times during the night.  He’s still drinking coffee in the mornings (unlike during the juice fast) and it’s interesting to me to see what makes a difference in sleep quality.  Responsible caffeine consumption doesn’t seem disrupt his sleep, but sugar (or perhaps more carbs in general) does?  Hmmm.

He’s lost a few of the pounds that he regained after the juice fast and has added some short, semi-intense workouts into his daily life – just a few sets of pull ups, push ups and squats for 7 minutes a few days a week.  He is notorious for not doing much exercise (beyond walking) for long periods of time and then jumping into something too quickly, only to be so sore in the days that follow that he has to immediately take a few days off, never managing to create any sort of routine.  His plan this time is to take a more minimalist approach… enough strength and resistance training to make a difference, but not so much that he hurts himself and never makes any sort of progress.

Long story short, it’s going well for him.  I’m just grateful that my dark chocolate stash has been disappearing much slower than it usually does!  And that I get to keep making this turkey and spaghetti squash dish.  Good stuff.


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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Oven Roasted Coconut Lime Cod

October 27th, 2013 | Posted by Alison Spath in Dinner Time - (7 Comments)

This dinner was so unexpectedly delicious, I’m not sure how to best relay just how much we loved this coconut lime crusted cod.  Here goes nothing.

Baked Coconut Lime Cod

Zak and I both had the same thought while eating this: this doesn’t taste like fish, it tastes like a cookie!  A warm, coconutty, limey fish cookie!

(If seafood and coconut are your thing, you’ll love this fish cookie, I promise.)

This recipe came about because I was in the mood to do something a little more interesting than my usual approach to baking fish – i.e., sprinkling with salt and pepper.  I like cod, but it’s kind of a boring fish.  And I like my fish like I like my relationships: interesting, but not complicated.

A little shredded coconut and lime was exactly that!  Thanks to the fact that I’ve always got coconut oil and shredded coconut on hand, this topping came together quickly and easily.

Oven Roasted Coconut Lime Cod

2 (4 – 6 oz) Cod Fillets
1 egg, beaten
1/4 c coconut oil, melted (warm but not hot)
1 c unsweetened finely shredded coconut
juice from 1 lime  (about 1/4 c)
dash of garlic powder, salt and pepper

Gently stir together egg, coconut oil, shredded coconut, lime juice and seasonings.  When batter is well combined, use a fork spread it over the top of your (thawed, if frozen) cod fillets.  Bake at 350 until fish is white and flakey, about 15 – 20 depending on the thickness of your fillets.  If desired, put under the broiler for one minute (set the timer!) to brown the crust a little.

Served with roasted Brussels sprouts and butternut squash (with cinnamon and chili powder) we devoured this dish and then wept salty tears of sadness when it was gone.  Maybe I should add A Box of Kleenex to the ingredient list?

Coconut Lime Cod Close Up

Better yet, let’s double the recipe and then we can all cry tears of joy for leftovers!


Please know that links to Amazon are affiliate links. It doesn’t change the price you pay, but if you buy something from Amazon after following one of the links in my posts, I earn a percentage based commission from Amazon as a part of their affiliate program. This is one of the ways I generate revenue from the posts that I write here. I promise that I only link to items that I truly endorse. You don’t ever have to buy anything, but if you do, thank you for supporting the site and the work I do here.


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