On the Menu {week of Apr. 30}

When I first started eating Paleo-Style, I really benefitted from seeing a few weekly meal plans.  I knew that I could make “meat and vegetables,” but I needed some examples of how to make those things take shape on our plates.

Every weekend I sit down and plan my meals for the week.  I usually go to the Farmer’s Market first, and then make a plan based on what is in season. 

This is mainly just a dinner menu.  We usually have eggs, frittatas, smoothies, Primal Oatmeal, diced chicken, etc., for breakfast.  

We always have leftovers from dinner for lunch the following day.

I hope this helps you as much as it helped me!

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I am using my cookbooks this week!  I don’t always use this many recipes, but I’ll have a little extra time this week, so I’m looking forward to trying a few new things!

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Monday

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Tonight we had some pork tenderloin (seasoned with rosemary, turmeric, and pumpkin pie spice), roasted broccoli, and mashed sweet potatoes.  SO good!

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Tuesday

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Tomorrow night we’re having Secret Liver Burgers topped with homemade ketchup (from Paleo Comfort Foods), avocado, cucumbers, lettuce, and Balsamic Onions (from Make it Paleo).

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Wednesday

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On Wednesday night we’re having Spice Rubbed Roast, Roasted Turnips, and Swiss Chard.

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Thursday

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On Thursday, we’re having Puerto Rican Beef.  Yum!

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Friday

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On Friday, we’re having dinner with some friends, and I’m making Smoky Brisket, mashed cauliflower, roasted carrots, and Warm Arugula Salad.  For dessert, I’m making Banana Pudding from (Paleo Comfort Foods).

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Saturday

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On Saturday, we’re having steak, radishes, Kale Salad (Paleo Comfort Foods), and “Beets, Greens, ‘n’ Bacon” (from Everyday Paleo).

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Sunday

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 On Sunday, we’re having Karina’s Sausage Hash (from Everyday Paleo) and a big salad topped with goat cheese.

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What’s on your menu this week?

A Gut Health Update

If you’ve been following my blog, you read that I recently experienced some digestion woes…  It was not fun.

After a few weeks of daily stomach aches during digestion, I decided to stop wondering if this was just a fluke, and develop some kind of gut-healing protocol.

For a look at what I’ve been doing over the past few weeks since then, check out the details here.

Several folks have asked me for an update (thank you for your concern – so sweet!).

I am so happy to announce…

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It is working!

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After only three days of strict compliance to my gut-healing protocol, I could tell a huge difference in my digestion.  In fact, I have only had two minor stomach aches since I started the program on April 15th (and one of those came about after I ate a nut-containing treat… sad).

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What have I learned?

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Well, three things come to mind…

1. Nuts should be an extremely limited part of any diet.  I am 99% sure that nuts + stress = my digestion woes.

2. Daily eating should look more like my gut-healing protocol… healthy gut = happy Jennie.

3. I really take my health for granted.  During those weeks of strange and irregular pain, I realized how grateful I am that I don’t deal with that on a regular basis.  I feel a whole new compassion for those who do.

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If you’re curious about the picture, tonight we made grass-fed NY strip steaks, Warm Arugula Salad, and Bacon, Beets, ‘n’ Greens (minus the greens) from Everyday Paleo.  

It made my gut feel very happy and content.

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Food Diary: Our Favorite Trail Mix

Trail mix is a great tag-along snack for long car rides (or long work days).  I whipped up this combo over the weekend, and my husband LOVES it.  Since nuts and seeds should not be a huge part of your diet, he only has a palmful or two each day.

I am currently not eating nuts and seeds as part of my gut-healing protocol.

This is definitely the prettiest trail mix we’ve ever made, and my husband says that it is the best-tasting, as well.  Check out the recipe!

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Trail Mix

Use equal parts of the following ingredients:

Roasted Sunflower Seeds

Raw Almonds

Dried, Unsweetened Cranberries

Unsweetened Coconut Flakes

Chopped, Dried, Unsweetened Mango

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DELICIOUS (and simple)!

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Don’t Skip the Farmer’s Market!

This will be a short post.  Basically, what I want to say is:

DON’T MISS OUT ON YOUR LOCAL FARMER’S MARKET!

Once spring rolls around, I can hardly wait to get back to my local market after the winter break.  I go almost every Saturday morning, and it is an outing I look forward to all week!

Take a big bag and some cash, and make sure you have plenty of time to browse and enjoy.

I don’t usually like being in crowds, but something about bumping shoulders with my “neighbors” and my local farmers makes it pretty enjoyable!

And speaking of local farmers, that is my favorite part!  Most of the time, all the farmers are there selling and greeting people.  They can answer questions about their crops, tell you all about their animals, and just make great conversation.  I love it!

Let’s face it: there is nothing better than fresh produce.  Right now the strawberries are in season, and they are beautiful!

One of my favorite things to get at the market is local pork sausage.  I like the “hot extra sage” variety for Butternut Squash Lasagna.  And you can’t beat the pure ingredients OR the low price!  Last time I was there, I also picked up some grass-fed ground beef.

Another favorite is local, organic, pastured goat cheese.  AMAZING.

In short, the selection is fantastic and the prices are the best you’ll find anywhere.

To find a market in your area, click here.  

In the meantime, it’s almost Saturday!

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Shopping the Farmer’s Market is one of the tips in my eBook (for a number of reasons!).  Check it out here: Easy Paleo: 21 Practical Ways to Simplify Your Paleo Life.

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On The Menu {week of Apr. 23}

When I first started eating Paleo-Style, I really benefitted from seeing a few weekly meal plans.  I knew that I could make “meat and vegetables,” but I needed some examples of how to make those things take shape on our plates.

Every weekend I sit down and plan my meals for the week.  I usually go to the Farmer’s Market first, and then make a plan based on what is in season. 

This is mainly just a dinner menu.  We usually have eggs, frittatas, smoothies, Primal Oatmeal, diced chicken, etc., for breakfast.  

We always have leftovers from dinner for lunch the following day.

I hope this helps you as much as it helped me!

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I went to the Farmer’s Market today and stocked up on fresh, local, organic vegetables!  Ready for a delicious week!

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Monday

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On Monday night, we’re having Paleo Lasagna with local, organic, pastured pork sausage.  I’ll make a side of sautéed bok choy (does it go together? sure!) and a green salad.

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Tuesday

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On Tuesday we’re eating a new recipe for chili.  My friend Erienne shared it with me, and she loves it!  Can’t wait to try it…

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Wednesday

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Wednesday night we’re having Baked Chicken, Roasted Turnips, and Browned Radishes.

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Thursday

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On Thursday, we’re having Paleo Spaghetti… we haven’t had this in quite a while, so I’m really looking forward to it.  Yum!

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Friday

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On Friday, we’re having dinner with some friends, and I’m taking Puerto Rican Beef to share.  Can’t wait!

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Saturday

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On Saturday, we’re having steak, Warm Arugula Salad, and “Beets, Greens, ‘n’ Bacon” from Everyday Paleo.

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Sunday

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 On Sunday, we’ll be spending time with some of out best friends in Roanoke, VA.  I’m not sure where we’ll be eating yet, so if you have a suggestion, please share!

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What’s on your menu this week?

Paleo Cures for a Stomach Ache (a WHAT?!)

First of all… NO, it is not common to have a stomach ache if you are eating a balanced, 100% Paleo diet.  However, if you are under a lot of concentrated stress, come in contact with some gluten, and do not stay on top of your food habits (including finding balance on your plate), your gut can definitely suffer some damage.

I recently shared that I have been having some digestion issues of late.  Soon after this admission, I explained my gut-healing “protocol.”

I am happy to report that it is working!  Whereas I was having cramping/burning pain in my stomach after almost every meal, I have now only had two minor stomach aches since Sunday evening.  I am so excited!  Being able to eat good food without pain is such a treat!

During one of these stomach aches, I asked the following question on my Facebook Page:

When you are feeling icky, which *PALEO FOOD* soothes your stomach?

I got a lot of great answers, so I thought I would share them with you!  If you have one to add, please comment below.  I will share my own stomach-soothing practices at the end of this post.

Randy: Ginger root. I open two capsules, pour the powder into hot water, and drink it like a tea.

Liz: Chicken that’s been either boiled or roasted. Chicken broth and eggs.

Christine: Ginger tea. Fresh ginger simmered for about 10 min. Lightly (and I mean LIGHTLY) sweetened with raw honey, OR drink plain. It works every time.

Jaq: Camomile tea!

Karie: Scrambled or hard boiled eggs… not sure why, but it satisfies my hunger without adding to a tummy ache. It’s also my go-to food if I find that I need food right away (like when you get so busy that you forgot when the last time you ate was…) Eggs… are perfect.

Jessica: Get a 2″ knob of fresh ginger root, shave off the exterior. Take one half of an organic lemon—scrub the outside anyway—slice into thin slices, rind and all. Place in a tea pot of water that you bring to a whistle. Strain and drink with a bit of raw honey.  Also, bone broth with natural/real salt.

Melissa: Scrambled eggs, and something, anything, with coconut oil.

Kari: I put sea salt on my palm and lick it. Then I don’t eat any food for several hours. It always makes my stomach feel better.

Angela: Greek Avgolemono: chicken stock, chicken, egg, lemon juice (I omit the rice to make it Paleo)

Marci: Goerge’s 100% aloe vera liquid = this stuff works miraculously!

Christie: Broth is number 1 for us. Also chamomile tea and ginger tea. And when we’re starting to eat again, but we can’t eat much, soft-boiled eggs, more broth, and coconut water.

Pamela: A spoonful of coconut oil. It’s wonderfully soothing.

Karla: Broth!

Barbara: Poached eggs with butter melted on top.

Dianna: Ginger tea

HEALth: Coconut water, especially the Taste Nirvana coconut water with aloe.

Why so much ginger?  According to “The Encyclopedia of Medicinal Plants,” it may help the digestive system as both an emetic–anti-vomiting–and an analgesic–pain killer.  Interesting, huh?

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My Most Effective Stomach Ache Remedy

This is what I do, and it always helps!

1. Down a spoonful of coconut oil.  The oil helps coat the stomach and reduces burning.

2. Drink a mug of chamomile tea with an added blob of full-fat coconut milk.  This is warm, creamy, neutral, and soothing.  It relaxes intestinal cramping, and reduces anxiety.

3. If possible, take a warm bath with scented Epsom salts.  My favorite scent is lavender… it calms nausea and takes my mind off my stomach.  Make sure the bath is not too hot!  That can make things worse!

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Thanks to everyone who chimed in!

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Cookbook Review: Eat Like a Dinasaur

If you haven’t already, be sure to check out my interview with The Paleo Parents HERE.

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I LOVE THIS BOOK.

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I do not have kids yet, and I still love this book.

What a perfect way to get your family involved in making good food choices!

Stacy and Matt begin by introducing themselves and their three busy boys.  This Paleo power couple, combined, lost over 200 pounds.  Their commitment to eating whole foods allowed their family to overcome some serious and frustrating struggles in their lives (allergies, bouts of depression, eczema, asthma, digestive issues, and more).  Their experience transitioning their whole family, successfully and enthusiastically, makes them the perfect candidates to share some Paleo wisdom with all the Paleo families out there!

The next part of the book is brilliant.  It’s a story from the perspective of their oldest son, Cole.  It describes why Cole wants to “eat like a dinosaur,” in a way that children can comprehend and enjoy.

And then… THE RECIPES!

Let me tell you something: these recipes are not just for children!  I have more than 1/2 of them earmarked.  Which ones am I most excited to try?  Well, that’s a tough one… but I’d have to say that 50/50 Bacon Burgers, Egg Salad, and Mint Chocolate Chip Ice Cream are the ones that come to mind.

Each recipe has an allergy guide, a key for areas where kids can help, a place to write notes, and a picture from a child’s viewpoint.  And my favorite part: each recipe is introduced with a story or a lesson that is written for kids in the kitchen.

At the end, Matt and Stacy have included a guide to packing lunches, and a section all about “projects” that families can do (or make) together.

This book will be used heavily in my house (kids or not!), and it will serve as a fantastic gift for my Paleo friends who do have children!

What a fantastic tool to encourage your family to get on board with healthy living!  

Give this cookbook to your kids, and let your food adventures begin… Paleo-style!

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On The Menu {week of Apr. 16}

When I first started eating Paleo-Style, I really benefitted from seeing a few weekly meal plans.  I knew that I could make “meat and vegetables,” but I needed some examples of how to make those things take shape on our plates.

Every weekend I sit down and plan my meals for the week.  I usually go to the Farmer’s Market first, and then make a plan based on what is in season. 

This is mainly just a dinner menu.  We usually have eggs, frittatas, smoothies, Primal Oatmeal, diced chicken, etc., for breakfast.  

We always have leftovers from dinner for lunch the following day.

I hope this helps you as much as it helped me!

_____________________

This week’s menu is going up a little late.  It has been a little adjustment to plan around my gut-healing “protocol,” but now that all of that is underway, I finally did some planning!  Here it is!

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Monday

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On Monday night, we had Paleo Lasagna with local, organic, pastured pork sausage.  It was delicious!

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Tuesday

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Tonight I made Beef with Broccoli (no rice) with a side of sautéed kale.  To be completely honest with you, this recipe was not very good.  We used coconut aminos instead of soy sauce, and used almond meal instead of rice.  I was not impressed… but you have to have one of those occasionally!

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Wednesday

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Tomorrow night we’re having leftover beef from tonight, with sides of rainbow chard and Browned Radishes.

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Thursday

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On Thursday, we’re having BEST CHICKEN EVER, with a side of asparagus and roasted turnips.  Yum!

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Friday

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On Friday, we’re having dinner with some friends. Can’t wait!

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Saturday

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On Saturday, we’re having Mexican Food with ground beef.

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Sunday

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 On Sunday, we’ll be attending a family event, so I’m not sure what will be on the menu.  Hopefully some meat and vegetables!

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What’s on your menu this week?

My Gut-Healing “Protocol”

If you read yesterday’s post, you found out that I have been having some very frustrating digestive issues lately.  This was difficult for me to admit, because I am striving to be a solid Paleo role model!  However, a lesson learned is a lesson learned, and I decided to share it with all of you (learn from my mistakes, please!).  Thank you for all the wonderful, encouraging comments!  I love the support that the Paleo community offers!

So that you can fully understand what I’m talking about, check out my “Digestion Woes” post.

At the end of that post, I listed several ways that I plan to re-heal my gut (it is definitely feeling more than a little damaged!).  Throughout yesterday, I kept thinking of more and more things I could do to encourage healing.  Now believe me, I am no Chris Kresser, Robb Wolf, or Diane Sanfillippo.  I do not claim to be an expert in the world of health.  I don’t even claim to be an expert in the Paleo community.  BUT… I have listened to all of Robb’s podcasts twice (he would say that I’m a glutton for punishment, but I heartily disagree!), I have listened to a ton of Chris Kresser’s show, I have heard all of the Balanced Bites podcasts, I’ve read Robb’s book twice, I’ve read several other Paleo-oriented health books, and I stay very up-to-date on the websites of all those mentioned above, and more!  So I have probably graduated from the “Stalker of Paleo Experts” course.

That said, let me assure you that the “protocol” below comes from bits and pieces of retained gut-healing tips and strategies that I have learned from the experts!

So here it is… feel free to use what you like for your own health (gut-healing or otherwise!).

Jennie’s Personal Steps to Gut Health

(a three-week program… though most will remain in place even after three weeks)

100% Paleo Diet.  This should go without saying, right?  I agree, but I’m saying it anyway.  Trace amounts of gluten can destroy every effort you make toward healing your gut.  It is the chief of gut irritants.  I’m sure that my involuntary gluten consumption last week contributed to the pain I’m experiencing this week.  Aside from not eating gluten, it just makes sense to eat natural, whole, REAL foods.  This means no sugar, no preservatives, no dairy (although I make exception for local, pastured goat cheese), no alcohol, etc.

No Nuts.  This step may not go for everyone, but I can definitely tell that I have a sensitivity to nuts right now.  As I stated in yesterday’s post, I really over-did it on the nuts over the last few weeks.  When I did a test and left them off my menu for a day, my stomach pain decreased substantially.  If you do not feel that it is necessary to cut out nuts completely, you should at least limit them to around one closed fistful each day (keep in mind that almond butter, almond meal, almond flour, etc., are all made from nuts!).

No Eggs.  This step is definitely more of a personal one for me.  I have noticed that when I have consumed eggs over the last few weeks, I have developed a stomach ache almost right away.  I eat a lot of eggs, so I’m really hoping that I have not developed an egg allergy.  Time will tell…

Three “Square Meals.”  This is a big one for me.  Lately, I have gotten into the habit of skipping breakfast, snacking for lunch, snacking during the afternoon, and then having a big dinner.  This is unacceptable, and not the best way to consume plenty of nutrients.  It’s time to get back on track… a good-size breakfast, a good-sized lunch, and a good-sized dinner will keep me feeling better, and more regulated, all day long.

LOTS of Vegetables.  The reason for this is obvious: vegetables are packed with wonderful nutrients, and they are incredibly low in natural sugars. 

Bone Broth.  What else needs to be said, really?  If you have been around the Paleo community long enough, you have heard this idea tossed around a lot.  Aside from the fact that it is incredibly rich in minerals, bone broth is a great way to consume gelatin!  Balanced Bites has the best article I have seen on bone broth. Check it out here.  If you’d like to make some yourself, try my favorite recipe: Quick Pressure Cooker Bone Broth.

No Acidic or Spicy Foods.  My stomach pains have felt like burning, so the thoughts of adding things like tomatoes, chocolate, hot peppers, coffee, or even raw sauerkraut really makes me cry inside!  

Limited Fruit.  This is a habit that I want to carry with me from now on.  Fruit is such an easy go-to snack item, but in my life it tends to replace more important foods, if I’m not careful (and I haven’t been careful enough!).  Therefore, when I do eat fruit, it must be surrounded by protein and fat (for example: diced mangos on my fajita salad, topped with guacamole).

More Beef than Chicken.  I know and trust my beef source, Little Creek Ranch.  When we run out of beef, I can definitely tell that I don’t feel quite as great as I usually feel.  So during the next three weeks, we’ll be eating mostly beef… not so much chicken.  And besides that, there are so many amazing health benefits of grass-fed beef!  Check them out here.

Low-Stress Workouts.  During this protocol, I want to put as little stress on my body as I can.  In fact, I’m pretty sure that stress played a big part in the downward spiral that lead me to the place I am right now.  I will still do regular workouts, but they will be more empowering than strenuous.  For more of my thoughts on stress, click here.

SLEEP!  This is important for every area of life… for more information, read this article!  My goal for the next several weeks will be to go to bed EARLY, and get at least nine hours of sleep each night.

Chew Your Food.  Have you ever stopped to think about how quickly you eat?  I know people who seem to swallow their food whole.  I chew, but I don’t really think much about it.  Since all this stomach pain has been happening, I’ve thought a lot more about how much I chew.  Did you know that chewing is the first step in digestion?  Read this fascinating article to learn more.  I heard Chris Kresser talking about this recently, and it really made me think (to listen, click here… in fact, just go ahead and listen to the whole thing right now.  It is amazing).

Cod Liver Oil (Butter Oil Blend) and Beef Liver.  Vitamins, vitamins, vitamins!  All you need to know can be found in this article and this article.

Probiotics, Kombucha, and Fermented Foods.  Good gut health requires that you have a healthy gut flora.  Chris Kresser explains that much better than I ever could… check it out here.

Again, these are the steps that I am taking for my personal gut-healing.  Not all of them will be right for you (although most probably are!).

Overall, I am really excited about getting better.  Dealing with stomach aches on a regular basis has made me realize how much I take my health for granted.  And, as I said in my last post, I am just glad to know that this is in my control!

Take a step toward gut health with me!

Digestion Woes…

I have a confession to make: I’ve been having some digestion issues.

In the months since starting Paleo (July 2011), I had almost forgotten what it felt like to have a stomach ache.

I am VERY careful to stay away from gluten-containing items.  In fact, before last week I think I had only had one encounter with gluten since before that first Whole30.

However, over the last few weeks I have learned two important lessons:

1. balance on your plate is just as important as eating whole foods

2. listening to your body is essential

These lessons have come as a result of a series of digestion issues.  Specifically, in the form of crampy aching after most of my meals.  This has led to a lot of frustration for me (“I’m eating Paleo foods… why is my stomach hurting?”  ”I have a Paleo website and a Facebook page with over 2800 fans… I can’t tell all of those people that I’m having regular belly-aches!”).

It started week before last.  Almost every night, right after dinner, I started feeling a little queasy and crampy (in my lower stomach… not like heartburn or acid reflux).  Usually, after about an hour, the feelings would go away.  I figured it was just a fluke because I was so busy with work and gearing up for a trip, so I kept going on my merry way.

The next week (last week), I was in San Diego on a business trip.  I know that I consumed gluten on at least two occasions that week (not voluntarily, I promise!).  I also snacked on a lot of nuts and fruits.  I had a stomach ache almost every night that I was away.  At that point, I blamed it on the stress of travel, working in a different environment, jet lag, and too many meals out.

I came home on Sunday evening, ready to get back on track and let my gut re-heal.  However, I have still been in some pain almost every night this week… UNTIL TONIGHT.

Why tonight?  Well, I think it’s because I haven’t consumed ANY nuts today, and I’ve had very little fruit.

WHAT??  But I thought nuts, seeds, and fruits were allowed on the Paleo diet!!

Yes, they are allowed!  But let me tell you something:they should be eaten in moderation.

Last night I sat down and had a heart-to-heart with myself.  What has changed in the last three weeks that could have caused all of these digestion woes?  Well, there are a few things that have changed, but the summation is this: I have gotten a little lazy.

So today I did a little test.  I woke up, made myself a real breakfast (3 eggs, scrambled with kale in coconut oil, bacon, and chamomile tea with full-fat coconut milk), stayed satisfied until it was time to make a good lunch (chicken and leftover kale with fresh guacamole), snacked on a few blueberries with a cup of hot tea, and then had a delicious dinner (garlic-lemon chicken with roasted carrots and balsamic onions).  I felt so healthy all day!

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Taking care of your body means just that: taking care of your body.

That means that you should make sure your body has what it needs, that it is comfortable, and that it is disciplined.  

Whether we like it or not, all three of those things require that we make a commitment.  It’s very easy for me to put myself on the back burner.  When I’m doing something important (working, taking care of things at home, even blogging), I will sometimes ignore feelings of hunger, or try to do something quick to make it go away (a spoonful of almond butter, a handful of pistachios, a square of dark chocolate, etc.).  I will sometimes do a tough workout when my body is already crying out for rest.  And I won’t even go into my occasional sleep issues (here’s a hint: I do not like going to bed early).

Well guess what, folks?  It turns out that stomach aches are not as fun as I remember.

And guess what else?  This is all in my control!  

I sometimes complain about how overweight people don’t just reach out and GRAB an opportunity for better health!  It is all in your control!  But here I am realizing that I myself have not been taking advantage of that control.

So what am I doing about it?

I’m taking control…

and here’s how:

1. I’m taking a break from nuts and seeds, and slowing down on the fruit.  Will I miss my heaping spoonful of almond butter with flaxseeds?  Yes.  Will I want to take a dive into the huge Costco pistachio bag every time I walk past them in the kitchen?  Probably.  Will I wish that I could make my favorite chocolate chip cookies every night?  Definitely!  But I control my habits; my habits do not control me.

2. I am forcing myself to eat three good meals each day.  This means that my little habit (developed over the last few weeks) of not eating breakfast, even though I’m hungry, needs to end.  And grabbing a smoothie or a handful of nuts for lunch is no longer allowed (I knew this already, but like I said before… I allowed myself to get a little lazy!).  To ensure that this happens, I’m putting breaks for food in my work calendar (which guides my day).  If that’s what it takes, that is what I’ll do!

3. It’s time to get back into better sleep habits.  I learned so much about the importance of sleep in February, and I don’t want to let all of those benefits fall by the wayside!

4. I have to listen to my body.  When I am exhausted from traveling and not eating well (as I have been this week), I do not need to work out.  My adrenals don’t need any more stress.  Therefore, I am taking the rest of this week off.  On Monday, I’ll ease myself back into my regular workout routine, and I’ll be rested and strong enough to handle it.

5. It’s time for some gut-healing.  I’m not sure if my gut is irritated by the over-consumption of nuts, or by the recent gluten consumption (probably both!), but I’m definitely feeling like I have some healing to do.  I’ll be making some bone broth, loading up on the sauerkraut, trying a little liver, and sipping on some kombucha over the next few weeks (take a look at #2, #3, and #4 at this link).

For a look at my complete “protocol,” click here.

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Do you need a little reality check too?  

No one can take care of your body the way YOU CAN.

So take control!

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On The Menu {week of Apr. 9}

When I first started eating Paleo-Style, I really benefitted from seeing a few weekly meal plans.  I knew that I could make “meat and vegetables,” but I needed some examples of how to make those things take shape on our plates.

Every weekend I sit down and plan my meals for the week.  I usually go to the Farmer’s Market first, and then make a plan based on what is in season. 

This is mainly just a dinner menu.  We usually have eggs, frittatas, smoothies, Primal Oatmeal, diced chicken, etc., for breakfast.  

We always have leftovers from dinner for lunch the following day.

I hope this helps you as much as it helped me!

_____________________

Better late than never, right?  Late Sunday evening, I came back in town from a week-long business trip.  Between the jet-lag, unpacking, and getting caught up on so many things, I neglected to post my menu for this week.  Here it is!

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Monday

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On Monday night, my husband made Bacon-Wrapped Chicken with sautéed peppers.  It was delicious!

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Tuesday

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Tonight I made Baked Chicken with mushrooms and cherry tomatoes, and a side of green beans with slivered almonds sautéed in coconut oil.  YUM!

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Wednesday

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Tomorrow night we’re having Mexican food.  Yes, we have this at least once a week.  It’s delish, simple, and cheap.

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Thursday

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On Thursday, we’re having Garlic Lemon Chicken with Balsamic Onions, and Roasted Baby Carrots.  Yum!

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Friday

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On Friday, I’m making Barbecue Chicken, and Brussels Sprouts with Bacon!

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Saturday

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On Saturday, I’m trying a new recipe from Make it Paleo… Red Curry Chicken Skewers! Cannot wait!

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Sunday

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 On Sunday, we’ll have Chicken Salad over baby spinach… a favorite in this house!

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What’s on your menu this week?

Feed Your Kids REAL FOOD!

Today I’m featuring a Guest Post from the fantastic ladies at EatPlayLive!  Karina Stuke and Jennifer Sturm are both busy moms and trainers, and they have some awesome things to share!  Be sure to check out their website and their Facebook page.

ENJOY!

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We have a tremendous amount of respect for the work that Jennie does with Easy Paleo. Who doesn’t love her kitchen tips, awesome recipes, and other Paleo lifestyle tidbits? When we were approached to do a guest post for her outstanding blog, we weren’t sure what we could offer her community of followers. We gave it some thought as we went about our respective days. We noodled on it during our early morning exercise time, working with our clients, while prepping food, cooking, and cleaning the house, while volunteering at school, at music lessons, during homework time, while serving and eating dinner, at soccer practice and basketball games, while playing kickball in the backyard, during the bed time routine, while folding laundry and packing lunches…

Whew!

Sounds like a crazy day, right? Well, for a working mom that runs a “Real Food Household” with healthy, active kids, this is EVERY day. This is our reality. Sure, it would be nice to take some shortcuts to make life a bit easier, but…

Wait a minute.

That’s it!

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Eat Play Live proudly presents:

The Top Three Reasons for Not Feeding Your Family Real Food,

and How to Overcome Them…

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Yes, we understand that this title is a bit on the lengthy side, but it explains the fundamental reason why we launched Eat Play Live. We believe in honesty, transparency, support, and keeping a sense of humor along the way. With six young children between us, we are fully aware that life “happens”. Raise your hand if sometime during the chaos of the school morning routine you put dinner in the crock pot, plugged it in, set the cook time, and forgot to press the “START” button. Eight hours later you come home to $25 worth of spoiled food, and even worse – nothing for dinner! How about this one: You spent hours shopping for, prepping, cooking and serving up a new delicious Paleo recipe. Your three children dig in, and then immediately push away their plates and ask for something else. According to those sweet faces it’s too spicy/salty/green/chewy/crunchy/mushy or whatever other texture/color/taste issues they happen to be having that day.

Sound familiar?

So our question for you is: When life happens, how do you stay the course?

How do you regroup? How do you stay committed to the cause? At Eat Play Live we hope to provide two things:

 1) A safe community of support for those who are attempting to give their families a chance at lifelong health and wellness.

2) Tips and strategies on how to survive raising a family following Paleo/Primal/Whole Food principles in a society that does not offer much support for this cause.

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So what exactly ARE these excuses we hear on a regular basis?

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Reason #1:

“IT’S TOO HARD!”

This is the most common concern we hear from those who want to transition their families to a Paleo/Primal/Whole Foods lifestyle. We are here to tell you that they are absolutely, positively, 100% correct. Yup… It’s hard. Sorry to be the bearer of bad news, but again, we believe in honesty and transparency. Honesty leads to more preparation, and the more prepared you are, the more success you will have!

Pizza delivery… EASY

A working mom cooking Paleo meals from scratch every night… HARD

Drive-thru between sporting events… EASY

Timing the family dinner so everyone can enjoy a meal together… HARD

Mac ‘n cheese and hotdogs… EASY

Washing, chopping, prepping, stirring, and sautéing while explaining long division to an eight year old… HARD

Alright, alright… we know what you’re thinking: If it’s so hard, then why do we do it? Why not take the easy way out? Why not just take a few shortcuts while the kids are young to survive this season of our lives?

FOR THE SAKE OF OUR FAMILIES’ FUTURE HEALTH, IT IS WORTH IT!

The motto at Eat Play Live is simple: “We don’t just feed our families. We NOURISH them.”

So what does this look like? It takes commitment, planning, resourcefulness, creativity, flexibility, and sometimes even a Plan B. Oh, and did we mention that you have to have and keep your sense of humor? Find that friend that can laugh both with and at you when things seem to be falling apart all around you and you can’t do anything right. Trust us. This is where the sanity piece comes in. It’s all about entering into a community of support.

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Reason #2:

“IF IT’S NOT ‘KID FOOD’, THEY WON’T EVEN TRY IT, LET ALONE EAT IT.”

This is where a simple gut check comes in to play: Are you taking the time to educate your kids around why you are asking them to try new vegetables, or are you simply demanding that they choke down every last leaf of spinach on their plates? Are you giving your kids a sense of ownership around the transition by allowing them be a major player? Just like an athlete who spends each game buried at the end of the bench on the sidelines, it’s difficult to feel like a part of the victory. Switch your mindset and think in terms of your family being a team, and insert your kids in the starting lineup! Take them to the grocery store. Include them in menu selection. Have them help with food preparation. Give them the opportunity to buy in to what you are selling, by making them an instrumental part of the process.

On the Eat Play Live website, we introduce you to our children. Affectionately called “The Stu Crew”, they share their own thoughts and insights about living in a Paleo household. Share this with your own children, as these amazing kids hope to inspire other children to make better choices for their health.

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Reason #3:

“BUT I AM NOT A GOOD COOK AND I DON’T LIKE BEING IN THE KITCHEN!”

There are certain chores around the house that we don’t particularly enjoy doing. For example, we don’t know anyone who wakes up on a Saturday morning and says, “Whoo hoooo! I have to the clean the bathrooms today!”. It’s not on our list of favorite things to do, but we do it. The longer you let it go, the worse it gets, and the harder it is to get it back to it’s original clean state. In the same way, the longer put off introducing your kids to eating whole foods, the more difficult it is going to be.

As parents we are responsible for taking care of ALL aspects of our household, and we believe this includes health. The reality of life as a parent is that you are asked to make sacrifices. You may not presently enjoy the process of cooking a whole foods meal for your family, but we have found that if people give it a chance, they grow to like it – and in many instances LOVE it! Keep it simple to start. Kids typically don’t enjoy gourmet meals with fancy sauces and exotic herbs. Add some grass-fed butter and sea salt to steamed broccoli. Sauté green beans and slivered almonds in coconut oil. Serve these with their favorite meat dish. These are very simple and fast ways to get some whole foods on the table without making you feel like you are a slave to your kitchen.

The most wonderful thing about the Paleo community is that it is the most supportive group we have ever been a part of. Tap in to it! Ask for help. Seek solutions to problems. Share your successes and struggles. Introduce yourself on our Facebook page, and let us know how we can support both you and your family. Whatever you do, don’t let these perceived obstacles get in the way of keeping your family on the road to improved health. Stay the course. Your family is worth it!

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