If you haven’t read my pregnancy story, click here.  I am currently 19 weeks pregnant, and I am happy to say that the majority of my food aversions have disappeared.  At around 7 weeks, nausea started kicking my butt in a major way.  From that week until about 15 weeks, I was absolutely miserable.  Let me give you a picture of what I went through… I’m sure many of you can relate!

Where I’ve been…

First of all, as I mentioned in my last post, the title “morning sickness” is a complete joke.  My sickness lasted from the moment I opened my eyes in the morning to the time I fell asleep at night (with about a one-week break over Christmas… thank you, Lord!).  On top of feeling completely disgusting at the thought of food, I was also starving all the time, even when I’d tried very hard to eat as much as possible.  Sometimes I would actually get a big meal down, but then I would be starving again 15 minutes later.  It was incredibly confusing for me.  How was it possible to be so hungry, but so grossed out by the thought of eating?  How could I feel so full, but then so hungry again just moments later?

While I didn’t actually vomit every day (maybe a total of ten times over those eight weeks), I gagged A LOT.  Anything could make me gag.  Cooking was out of the question, as the sight of raw meat would send me running to the bathroom.  Doing dishes was even worse (trust me, I would have rather done dishes than lie on the couch feeling helpless and horrible).  Public restrooms were often necessary, especially during travel, but something about just being in one made me gag over and over until I could get out.  And taking my cod liver oil/butter oil was quite the adventure (but I did it!).  I tried to grocery-shop with my husband one night, and the smell of the produce section sent me literally RUNNING to the car with a produce bag in hand.

The most confusing part of my “morning sickness” was actually trying to decide what to eat.  Nothing sounded good, tasted good, or smelled good.  If I was lucky, one of my choices would stand out as being not-quite-so-bad, but by the time I took a bite, that had totally changed.  Sometimes I would take two or three bites and then feel completely stuffed, and unable to squeeze in one more bite.  The emotional roller coaster of all this confusion was almost as painful as the sickness itself.  I would often lie on my husband’s lap at night and just cry over how hungry, sick, confused, and desperate I felt.  Sometimes I would go to bed really early just to make it stop (I usually paid for this the next morning with even more intense hunger).  During all this, the only thing that kept me going was the gratitude in my heart for the little creature causing all these symptoms.  I tried very hard not to complain, because I really hadn’t known before now whether or not I would ever experience pregnancy.

What Helped…

Looking back, I recognize some things that did help, and some foods that usually worked for me.  This is different for different women, but hopefully something below will help you!

1. Do not allow yourself to feel guilty.

I was somehow under the impression that women on a strict Paleo diet before pregnancy would not experience morning sickness.  Don’t ask me where I got this idea… it is not correct.  At first, I felt guilty that maybe I hadn’t been strict enough, and that I had caused my own sickness.  How ridiculous!  Chris Kresser even discusses morning sickness and food aversions in his Healthy Baby Code (which I highly recommend) as something that is a normal part of many women’s pregnancies – even Paleo women.  He also states that, while we do not really know what causes morning sickness, midwives say that increased sickness usually means a very strong pregnancy.  This was definitely a comfort to me!

Also, do not beat yourself up when you are not able to stay as strict as you were before pregnancy.  For me, it became more important to eat food that I could keep down than to eat food that was 100% Paleo friendly.  If you get to this point, roll with it.  My only firm rule was to remain gluten-free (even though everyone around me told me to eat crackers and drink ginger ale) and to do my very best otherwise.  Once you get through those sick weeks, you can improve your diet drastically and get right back on track.  Make sure you are getting the vitamins you need (preferably from food, otherwise from supplements), and trust that your baby will take the nutrients he/she needs from you.  That’s one thing that made me feel better – knowing that any deficiencies in my diet would have more effect on me than on my baby, as the baby was taking the nutrition he needed from me.  While it’s not good to be deficient yourself, you do not have to worry about the baby not getting what he/she needs, particularly if you are only off track for a short period of time.

Do what you can do.  There were days when the only things I could stomach were baked white potatoes with loads of grass-fed butter (this was definitely one of my go-to meals), or broccoli/potato/cheese soup (I ate two stockpots of this in two weeks… all by myself… it helped me feel less hungry, and that was such a relief!).  These were not choices that I would typically make, but eating something “less good” was better than eating nothing at all, and that was the alternative.  Do not misunderstand… I do not believe that pregnancy gives you an excuse to fill up on McDonald’s burgers, doughnuts, and milkshakes.  Do the best you can, but don’t beat yourself up if you are not 100% Paleo.

2. Listen to your protein cravings.  Most people who have eaten alot of good red meat before pregnancy have plenty of iron, and may not want to eat meat during pregnancy.  Too much protein during pregnancy can be harmful to both the baby and the mother (information from The Healthy Baby Code), so listening to your body is important!  If you are short on protein, your body will crave it.  I have not experienced this yet.  In fact, though I am no longer averse to meat like I was during those sick weeks, I still am not enjoying it or wanting it like I did before pregnancy.  When I do eat it, I have to take really small bites.

3.  Look out for weird textures.  This one probably varies from woman to woman too, but I had a very difficult time with food that was too chewy or food that was too mushy.  The perfect textures were soups, or foods that were soft but not mushy (like baked potatoes).  One night meatloaf did the trick.  Learn what works for you, and follow those trends!

4.  Try cold food items.  I found that eating something cold was much more refreshing than nauseating.  I made coconut milk popsicles, ate tons of applesauce (though that was sometimes too mushy), and even splurged on some gluten-free cereal with cold coconut milk.  Icy soda water with lemon also helped.

5.  Make sure you have lots of choices.  I completely agree with Melissa in her Whole9 article on food aversions when she says “bring the whole darn grocery store home!”  When you’re at the store (or when you make a list for your husband), think of as many possibilities as you can, and load up your cabinets with choices.  In that moment of desperation, hopefully you will have at least one thing that sounds semi-okay.

6.  Eat small portions, and eat more often.  The idea of three meals a day flew right out the window when my sickness hit.  Even now, I probably eat six or seven small meals each day.  Keeping your blood sugar from dropping too much, and preventing that desperation hunger, will definitely improve your situation.

7. Listen to your HEALTHY cravings.  Your body craves particular food items for a reason.  When you are pregnant, you experience more cravings because your body needs more vitamins and minerals.  I had major cravings for apples, and I believe there was a reason for that.  Do not, however, listen to your un-healthy cravings.  You will likely want sugar and processed baked goods because they are yummy and sometimes comforting.  Do not give in.  These foods will not make you feel better… in fact, they usually make you MORE hungry, and they begin creating addictions that you and your baby do not need.

8.  When you feel decent, cook something!  My wonderful husband took on all the cooking responsibilities when my sickness hit.  He would often make himself a steak and a sweet potato, and then try to cut the meat into very tiny pieces for me to try and eat.  However, he does not enjoy cooking or being in the kitchen, so at most mealtimes we played the “what should we eat?” game.  I learned quickly to use any time that I felt less nauseous to try and make something that would last a while… chicken soup, meatloaf, potato soup, etc.

9. Listen to music while you eat.  This sounds crazy, but it really helped take my mind off the food, and dampened the sound of chewing/slurping (a sound I’ve never liked, but one that became even more detestable during morning sickness).

10. Bland flavors win!  I don’t know about you, but my taste buds were (and kinda still are) on steroids!  Foods like sweet potatoes or bacon were way too overwhelming to eat.  I still cannot stand the thought of eating a sweet potato.

Ultimately, remember that this is only a season… it will end.  

And the best part… it’s all worth it!  These symptoms you’re experiencing are symptoms that you made a baby!  And that’s amazing.

If you have more tips, please share them in the comments!

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Charissa Talbot is a mindset, nutrition, and movement coach over at Damsel out of Distress. She is also the Lead Moderator for The 21 Day Sugar Detox. She has been a Fitness Professional for over five years, and is currently a student studying Holistic Health Care at the South West Institute of the Healing Arts while under the mentorship of Diane Sanfilippo of Balanced Bites.

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Do you have a goal you have been trying to achieve for some time? Do you feel like you have done everything “right” and still success has eluded you? You may be blocked by the stress factor.

I am sure you have heard about a couple that had a hard time conceiving. They tried everything, did everything “right” and yet nothing. They then made a choice to adopt and a short time after the adoption, surprise! They’re pregnant. How did that happen? What changed? The stress was removed. The expectation was gone.

How do you know if stress is all that stands in your way? Are you a bit obsessive? Do you over think and over-do when it comes to your goal? When all your hard work does not lead to success, what do you do? MORE! Do you tell yourself, “I must not be doing enough, trying hard enough? I just need to do more, try harder.”

Having this mentality leads to stress. I am sure you have heard over and over how negative stress can be. Stress can impact your health, your mindset, and your overall well being. It is easy to forget it’s negative effects. You may even embrace it as just part of the journey.

So what can you do to remove the stress factor?

You have to let go. You have to trust that you have done enough, that you ARE enough, and let things happen as they will. Now this does not mean give up on your goals or to stop trying to achieve them. What is means is removing the expectation you have placed on yourself. Do your best and leave it at that. Once you remove expectations and believe you are enough, then the stress factor will no longer stand between you and your goal.

 Tips for goal setting within a stress-free framework:

• Make a list of your goals
• Pick one to work on
• Break your goal down into at least 3 steps
• Work on just one part at a time
• Take time with each part
• As these parts become part of your daily routine (i.e. it no longer stresses you out to do them) then and only then can you move into the next step.

An example:

Goal: Improve my sleep

Step 1: No caffeine past noon

Step 2: Don’t eat high sugar/carb foods within 3 hours of bedtime.

Step 3: Develop a pre bedtime routine

Start with step 1 and don’t add step 2 until step 1 is a habit.

Don’t place an expectation that your sleep will improve right away. Just know you are moving toward your goal and be satisfied with small accomplishments.

I also highly recommend not placing a specific time period on your overall goal or the individual steps of your goal. However long it takes is how long it takes. Be proud you are in a forward motion and giving your best effort.

By: Charissa Talbot

Some of you may have noticed that my last blog post was written in October.  And since that time, I also haven’t been very active on my Easy Paleo Facebook page.  A lot has been going on!  Actually, one very, very LITTLE person has been throwing a kink into everything.  That’s right, I’m pregnant!

This shot was taken in late December… I was already starting to show!

Death and Life…

We found out in late October.  It had been a very difficult month… my husband’s aunt, one of our most treasured relatives, had been fighting pancreatic cancer for quite a while, and everything really deteriorated during the month of October.  It was incredibly hard to watch her slowly slip away from us.  On October 28th, she passed away at only 43 years old.  We were, and are, utterly devastated.

On the day of her funeral, we discovered that we were pregnant.  It was a huge shock, and here’s why…

Infertility?

My husband and I have been married for nine years.  About two years into our marriage, we decided that it was time to have kids.  I stopped my birth control pills, and I fully expected to have a growing baby in my stomach by the following month.  It didn’t happen.  Those of you who have experienced infertility understand the emotional pain we suffered over the next year or two.  It seemed that everyone around us was getting pregnant and having babies, but for some reason we weren’t.

My husband and I both went to have things checked out by a doctor, and we were told that nothing was “wrong.”  We were told, however, that I was not ovulating regularly, and the words “polycystic ovarian syndrome” were tossed around.  I had no idea what that meant, and I didn’t really care to find out.  The doctors said that we would probably require some fertility treatments in order to conceive, and, at that point, we were in no financial position to consider that option (or adoption).

After stopping my birth control pills, it became clear that my menstrual cycle was not going to come on its own.  My doctor suggested that I call her office for medication to force a start every three months, so that’s what I did.  It was really frustrating to know that my body was not functioning as it should.  Since we would have still loved for pregnancy to occur on it’s own, we haven’t used any form of birth control in the last seven years.

Life Goes On…

Since all hope seemed lost, I prayed that God would take the desire for children away from me until it was time… the emotional suffering had to stop.  And miraculously, it did.  In the years that have passed since that time, I’ve been very content with my life.  I have an amazing husband, and we have grown in so many ways.  We have fallen more deeply in love, and we’ve had so many adventures together!  Looking back now, I wouldn’t have changed a thing.  Having nine years of marriage alone together has been pretty amazing.  And, to be honest, I decided during that time that I would be perfectly okay if we never had kids.  I even thought a few times that I might be really sad if I found out I was pregnant.  Life was good!

Back in July, 2011, we started eating Paleo-style.  After our initial 30 days, we noticed changes in physique, skin clarity, energy, sleep quality, and mood.  But after about a year, something really exciting happened… my period began coming on it’s own!  It still wasn’t coming every single month, but I didn’t have to call for medication again after that.  Eventually, it would show up, and it was always before that 3-month mark.  I was thrilled… it seemed that whatever problems had been preventing a regular cycle were disappearing.  I was excited to be healthier than I’d ever been, but the possibility of pregnancy was VERY far from my mind.

Shock and Awe…

At the end of October, I was pretty disappointed that it looked like I’d have to call in for medication like I used to.  It had been over three months since my last cycle, and though I had been having PMS symptoms for several weeks, nothing was happening.  As I had done so many times in the past, I took the routine pregnancy test before calling in for meds (this is required… just to be sure).  You can imagine my shock when I looked at the test and saw two pink lines staring back at me.

We went to see my doctor the next day, and learned that I was five weeks pregnant.  We were, and are, completely ecstatic.  Any chance of being disappointed by pregnancy flew out the window when I saw that little baby on the sonogram screen.  I could do nothing but sit there and weep for joy.

“Morning Sickness…”

I’m now 17 weeks pregnant… finally in the 2nd trimester.  At about 7 weeks, morning sickness reared it’s ugly head in the form of all-day nausea (who named it “morning sickness,” anyway?).  Now you understand why I haven’t been very active on my FOOD blog, or my FOOD Facebook page… because FOOD has been the absolute last thing I’ve wanted to think about.  

Let me explain something here… unless you have been pregnant before, you have no idea how horrible morning sickness can be.  I assure you, I had no idea.  My idea of “morning sickness” was having a little upset stomach upon waking up in the morning.  This was not my experience.  There were no foods that sounded good, looked good, or tasted good to me.  Any random smell (even those that I usually enjoy) could set off a gagging fit.  It was impossible for me to shop for groceries because seeing all that food would send me running, and gagging, back to the car (true story… and quite an embarrassing one!).  After just a few bites of whatever I had FINALLY decided to eat at a given meal, I would feel full and nauseous.  It was absolutely miserable.  Add sheer exhaustion to the equation, and you have a formula for one very uncomfortable pregnant lady.  Don’t get me wrong, I’m incredibly grateful for this growing baby… but pregnancy is no joke.  (If you’ve experienced food aversions during pregnancy, you should check out this post from Whole9.  It helped me immensely!)

During this time, we also moved out of state and traveled a lot to spend the holidays with our families.  Things have been a little insane.

I’m Alive Again!

Morning sickness ended promptly at 15 weeks, and I’ve thoroughly enjoyed my food over the last two weeks.  It’s pretty amazing to “like” eating, so don’t take it for granted!  I know I won’t from now on!

Now that food is back in the “enjoyable” category of my life, I’m back to blogging!  And I’m looking forward to sharing a few of my “paleo pregnancy” experiences in the days ahead as well.  In fact, in my next post I plan to share some of the other changes we made in the months just before we conceived.  I’m not sure how many of them are directly related to the fact that we actually did conceive, but I think they’re worth mentioning.  Stay tuned!

PS: Our baby is due to arrive around the 4th of July.  :)

I always have a pumpkin candle burning this time of year, and sometimes I just want to drink it because it smells SO amazing!  Since that probably wouldn’t taste as great as it smells, I’ve found lots of pumpkin recipes.

When I use pumpkin, I will admit that I usually buy a can of organic, pureed pumpkin.  Be sure to look closely to ensure you don’t pick up “pumpkin pie filling,” as this product contains much more than just plain pumpkin!

However, if you would like to try making your own pumpkin puree, I applaud you!  Just look for some “pie pumpkins” (usually a smaller, sweeter, smoother pumpkin than the typical jack-o-lantern pumpkins you see everywhere).  Look for one that is firm and un-bruised.  Cut the pumpkin in half, and scoop out the seeds.  Next, you can either microwave it with about an inch of water for around 15-30 minutes, or steam it on the stove for about the same amount of time.  With both methods, check frequently on the pumpkin’s softness.  When it is soft enough to scoop out the flesh, it’s ready!

The pumpkin should separate easily from it’s skin.  Use a table spoon to scrape it into a bowl – it will come out in large chunks.  Finally, puree the meat to create a smooth consistency.

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Here are some ideas to help you use as much pumpkin as possible this year!

(Note: most of these are treats, and should be treated as such… not consumed on a super-regular basis, and not over-eaten.)

1. My all-time favorite pumpkin recipe: Pumpkin Pancakes.  The best version I’ve found is the one in Practical Paleo.  Absolutely amazing.  Click here.

2. Pumpkin Pie.  I’ve made this recipe numerous times, especially over the holidays last year.  It is absolutely delicious, and puts regular grocery-store pumpkin pies to shame!  Click here.

3. Pumpkin Muffins.  There are a TON of recipes out there for pumpkin muffins… here are a few of my faves: Paleo Pumpkin Muffins,  Carrot Pumpkin Spice Muffins, Pumpkin Cranberry Muffins, and another using coconut flour.

4. Pumpkin Cookies.  This recipe is yummy!

5. Pumpkin Spice Cake.  The Food Lovers know how it’s done!  Click here.

6. Pumpkin Custard.  I haven’t tried this one yet, but it looks great!  Click here.

7. Pumpkin Swirl Banana Bread. Click here.

8. Paleo Pumpkin Ice Cream.  What could be yummier?  Click here.

9. Pumpkin Smoothie.  Just blend 1 banana, 1 C coconut milk, 3/4 C pumpkin puree, 1 tsp cinnamon, 1/2 tsp nutmeg.  Delish!

10. Sugar Detox Pumpkin Cake in a Mug.  Again, haven’t tried this one, but it looks yummy!

11. Pumpkin Granola.  I love this recipe!

12. Pumpkin Pie Espresso Hazelnut Butter.  Haven’t tried it, but wow… I should.  Click here.

13. Pumpkin Spice Latte.  Used to be my favorite drink at Starbucks… now I can enjoy it without feeling disgusting afterward!  Click here.

14. Pumpkin Chicken Chili.   Oh yum!  What a perfect meal on a cool Fall evening!  Click here.

15. Bison Chili with Pumpkin.  A new Paleo friend just told me about this recipe, and says that it’s delicious!  I cannot wait to try it.

16. Creamy Pumpkin Curry.  I love recipes from Everyday Paleo!  Click here.

17. Pumpkin Cashew Coconut Curry.  Looks tasty!  Click here.

18. Paleo Pumpkin Bread.  From Robb Wolf’s website… click here.

19. Ground Lamb and Pumpkin.  So delish!  Click here.

20. Pumpkin Soup.  I love it!  Click here.

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Enjoy this lovely PUMPKIN season!

Since I started eating Paleo-style (over a year ago), I’ve found a few slow cooker recipes here and there, but having a whole cookbook full of them is wonderful!  I will definitely be using my slow cooker more than ever now!

I’m really impressed with this book.  Chrissy begins by telling her story, and she talks alot about her family, and why slow cooking works so well for them.  Robb Wolf also wrote a section entitled “Why Cook At All?” in which the health benefits of cooking versus eating all raw foods are explained.

There is a section on cooking tactics, and a section on the best options for slow cooker ingredients.

And then there are the recipes!!  I had no idea that one could make so many things in a slow cooker!  Chrissy provides breakfast ideas, soups and stews, main dishes, side dishes, and desserts.  Woah.

Last night I made Pesto Chicken.  It was SO easy, and I was thrilled to finish off my basil plant for some delicious pesto.  This dish only needed to cook for four hours, and it smelled amazing!  At dinner time, I sauteed some kale in onions, coconut oil, and garlic, and served the Pesto Chicken on top.  It was so yummy, and we had plenty of leftovers.

What I love about slow cooking is the comforting, easy texture of the food.  Everything is soft, warm, and falling apart.

Here are a few of the recipes I’m most eager to try:

Breakfast:  Slow Cooked Almond Apple Cereal

Soups and Stews:  Classic Chicken Soup

Main Dishes:  Grandpa’s BBQ Beef and NorCal Margarita Chicken

Side Dishes:  Sweet Potato Chips

Dessert:  Chocolate Almond Butter Swirl Brownies

This book is available on Amazon for only $16!  Click Here.

(I make no commissions from this recommendation)

But first, a little information on this lovely squash…

How to choose: Pick a squash that is very firm, and that has a matte-finish (not shiny).  It should be heavy for it’s size, and have a pleasant aroma.

How to store: Keep your squash in a cool, dry place.  But not in the fridge.  An uncut butternut squash will still be good after a month on your counter!

Enjoy!

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1. My FAVORITE way to prepare butternut squash: Pressure Cooker Butternut Squash.  Quarter the squash, and remove the seeds (you do not have to peel).  Add to the pressure cooker with about 1/2 C water.  When the cooker reaches proper pressure, turn heat to medium, and set a timer for 15-18 minutes.  When done, set the cooker in a sink of cold water, and allow the pressure to release before opening the lid.  Once the squash cools a little, the skin will peel right off.  Top with butter/ghee from grass-fed cows, salt, and cinnamon.  SO good!

2. My second favorite way to use butternut squash: Butternut Squash Lasagna.  Click here for the recipe.  AMAZING!

3. Butternut Squash Fries.  Ridiculously easy and delicious!  Recipe here.

4. Roasted Butternut Squash: Peel, cube, and toss in a glass baking dish or on a baking sheet.  Toss with a few TBS of melted coconut oil and sea salt.  Add cinnamon if you like!  Bake at 400 degrees for approximately 30 minutes.  I’ve heard that tossing some cranberries in for the last 10 minutes makes an amazing dish as well!

5. Add to Beef Stew!  Butternut squash adds great texture and flavor to soups and stews.  Just cube it and dump it in before simmering.

6. Butternut Squash Soup.  You can search for recipes online, and they are usually VERY easy to make.  I really like the recipe in Practical Paleo.

7. Coconutty Butternut Squash. This recipe gives you the consistency of mashed potatoes, but it is SO much yummier!  This is a favorite at our house.  Recipe here.

8. Bacon-Wrapped Butternut Squash. Use this recipe as a guide, but replace the sweet potatoes with butternut.  What could be better?

9. Sweet Butternut Squash. Roast your squash with a little maple syrup and a sprinkle of salt.  Toss in some pecans too, if you like!

10. Savory Butternut Squash.  Roast your squash with some minced garlic, sage, and prosciutto.

11. Butternut Squash Casserole.  Again, you can search for these recipes online, but my favorite version is the one in Well Fed.

12. Butternut Squash Pancakes.  So delicious with some maple syrup!  Try this recipe!

13. Butternut Squash Chip.  I recommend this recipe, but using coconut oil instead of olive oil.  SO good!

14. Add Butternut Squash to your favorite Chili!  It adds a rich sweetness.  Yum.  I particularly love this recipe from The Civilized Caveman.

15. Butternut Pizza.  Top with tomato sauce and your favorite toppings.  If you have access to cheese from grass-fed cows, and you handle dairy well, you may want to try some cheddar!  Recipe here.

16. Crusted Butternut Squash.  This recipe is delicious, but obviously you will omit the breadcrumbs.  Replace with ground nuts or almond meal.  Just as amazing!

17. Butternut Hash.  Saute with onions, butter, and salt like hash browns.

18. Butternut/Apple Bake.  Bake cubed squash with cubed apples.  Toss with coconut oil, and top with cinnamon and nutmeg.

19. Butternut Ice Cream.  You heard me right.  Use this recipe, but use squash instead of sweet potato.

20. Butternut Squash Muffins.  I haven’t tried this recipe, but it sounds delish!  You could also try pureed squash as a replacement for banana in any banana bread recipe.  Yummy!

Have fun, and let me know what YOU do to prepare this fantastic ingredient!

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This week we’re talking with

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Liz Wolfe

of CaveGirlEats.com

I can say with complete sincerity that Liz Wolfe is my absolute favorite “Paleo celebrity.”  I love her real, no-nonsense point-of-view, and I especially love that it is always peppered with humor and goof!  Liz gets it.  She has some serious smarts, and I’m grateful that she shares that with us!  I have applied a ton of her fantastic skin care ideas/approaches in my own life (see here and here), and I particularly appreciate her stance on body image.

I was thrilled to meet Liz at a recent Balanced Bites Workshop, and I’m happy to say that she is just as kind in person as she sounds on her blog, and on the Balanced Bites Podcast.

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Bio: Liz writes the CaveGirlEats.com blog and is a Nutritional Therapy Practitioner (LizWolfeNTP.com) working on her Master’s Degree in Public Health. She co-hosts the Balanced Bites Podcast and Workshop series, serves as Ambassador to Steve’s Club National Program, and is on the board of directors for The First Twenty, a firefighter’s organization. Her professional goal is to bring nutritional guidance to at-risk populations; her personal goal is to remember the oven mitts when moving a hot cast iron skillet!

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Easy Paleo:  If you had to describe yourself in one sentence, what would you say?

Liz: I’m grateful for so many things – family, food ,and friends are daily blessings!

EP: How did you discover Paleo, and what is the BIGGEST difference it made in your life?

Liz: Coach Rut (Michael Rutherford) introduced me to the concept, and it didn’t just change my perspective on food. It opened the door to a better relationship with my body, and a new appreciation for where true nourishment comes from. For a gal who struggled with food, body image and self-worth for many years, being able to let go of food-centric emotional baggage was profound.

EP: Do you have an all-time favorite recipe?

Liz: I absolutely LOVE “Grandy Kyp’s Chicken Soup” from The Food Lovers, made with homemade chicken broth! It’s so simple, warm and delicious – and there’s nothing better than homemade broth. Something about the dill just makes it so perfect. Recipe here.

I’m not the best or most creative chef – I almost described myself in question #1 as “a food blogger who can’t cook” – so I was quite proud of myself when I made a Paleo-style “Paella” for my blog. It’s been a long time since similar inspiration hit!

EP: What has been your biggest Paleo challenge, and how did you overcome it?

Liz: There was a time when I had this nagging feeling that I needed to be “lean,” with a very low body fat percentage, to truly epitomize Paleo “success.” I finally realized that health is the REAL truth-teller, and the body must be loved and appreciated for wherever real health brings it. There was nothing to be gained from giving old food neuroses a new disguise; or from allowing old insecurities to manifest themselves over and over again through different types of food. I had to forgive myself all those mistakes! I’m grateful to have come through that internal battle, because it has shifted my perspective entirely and allowed me to appreciate my body and my food in ways I never thought possible. But it wasn’t an easy mind-set to relinquish.

EP: What do you wish EVERYONE knew about Paleo?

Liz: I want everyone to know that there are RECENT cultures who serve as messengers of the food wisdom we’re passionate about! This isn’t just about “cavemen” – Dr. Weston A. Price studied cultures in the last century who possessed what he called “accumulated wisdom” about food, nutrients and responsible stewardship of this planet. We don’t have to look far to observe ancestral principles in action.

EP: Paleo-eating does not have to be difficult… how do you make this lifestyle an easy element of your life?

Liz: What’s easier or faster than ground beef and tomato sauce; scrambled eggs and sweet potato; or grabbing a Paleo Kit or some coconut flakes for “just in case?!” When you eat the most nutrient-dense foods, you don’t need volume; and you don’t need to eat six times each day. We (Diane Sanfilippo and myself) talk about this in our Balanced Bites Workshops – REAL FOOD keeps you full, well-nourished, and satisfied all day long for less investment and less work – once you make it through that paradigm shift, and find your own rhythm and routine, you’re good to go. Although I don’t have a family to feed, I observe this same attitude from those who do – like Sarah Fragoso and Michele of Nom Nom Paleo, and all the other bloggers I love and respect. It’s do-able!

EP: Tell us a little about your interest in body care, and why it’s important to you.

Liz: A few years ago, I looked at my bottle of conditioner and was horrified to see not just ingredients I couldn’t pronounce, but ingredients like “hydrolyzed wheat protein!” It made me angry to realize that I’d never so much as questioned whether gluten could be so ubiquitous as to appear in my personal care products, and I’d never even bothered to google what “sodium laureth sulfate” was. I wanted something easy and something natural; something that would take me out of Paul Mitchell’s pocket and allow me to be more self-sufficient! I learned quickly that all you really need is baking soda, vinegar and coconut oil for almost any task – and from there, you can build as needed from the volume of fun oils and techniques the world of natural body & home care has to offer!

EP: Tell us about your upcoming “No BS Nutrition Guide.”  When can we expect it?  What else is in the works?

Liz: Oh, goodness…the No BS Guide has been in the works for a VERY long time! I’ve also got a skin care guide in the works, in conjunction with Trina of Primal Life Organics. And I’ll tell you a secret – just a few weeks after I began work on my No BS Guide, I inked a book contract and started working on a manuscript that will be published in Spring 2013. It’s called “Modern Cave Girl” and is about my own story, the truth about health, fat, carbs, and animal protein and the history of industry hoodwinkery that underlies “conventional wisdom.” It’s about everything I wish I knew when I began this way of life! And, of course, it also contains a good dose of my usual goofiness. Think of it as Nora Gedgaudas meets Carrot Top…or Gary Taubes meets Lucille Ball. (Okay, maybe not Gary Taubes meets Lucille Ball. Maybe Encyclopedia Brown meets a Kathy Griffin impersonator!)

EP: If you could drop everything right now and take a month-long vacation, where would you go, and which recipes would you want to be sure and make while there?

Liz: I would go to Greece; to the island of Milos! My husband and I were so fortunate to honeymoon there, and we want to return and tour the beaches again, enjoy the local fare and just do nothing together! (I attached a photo from our honeymoon – I want to return and eat eggs from that “Happy [Greek] Chicken.”)

EP: Is there a food item (Paleo or not) that you absolutely can’t stand?  Or are you pretty “equal-opportunity” when it comes to grub?

Liz: Bananas. I can’t STAND bananas! I don’t know why – I love plantains, so it can’t be a texture thing; and I even like banana bread (or, I used to!) Yet there’s something about bananas that I simply can’t abide. And I must say – although I’ve developed a fondness for organ meats and the “odd bits,” it was a hard-fought fondness. I had to REALLY work hard to love that stuff!

EP: Tell us about Steve’s Club, and why this organization is so important to you.

Liz: Steve’s Club is utterly important to me. Steve’s Club is a national non-profit that provides athletic training, mentorship, personal development and nutritional guidance to at-risk youth. I see the kids of Steve’s Club at my CrossFit affiliate all the time, and they are PHENOMENAL kids who deserve every opportunity to succeed – yet their life circumstances just can’t afford them all the good things they deserve. I attached a video of our Steve’s Club kids that might help everyone understand why I’m so passionate about my work with Steve’s Club.

EP:  Tell us about your family (husband, dog… anything you wish to share).

Liz: My husband is the most wonderful man in the world! He’s an Air Force pilot, an amazing friend, and a man of extraordinary integrity. I’ve never known a man like him, and I’m more grateful for him and his support every day. My pup is a close second – he’s goofy, gigantic, floppy and as good-natured as they come. And he’s Paleo too!

EP:  What is your FAVORITE kitchen tool or appliance, and why?

Liz: I’m a simple gal – I only just learned to chop “properly” through Diane’s book Practical Paleo; and my first cookbook was Make it Paleo by Hayley Mason and Bill Staley. This Paleo lifestyle has been a slow education, filled with mistakes and kitchen mishaps – but things could have been far worse without my Cuisinart stick blender/combination food processor.

EP: You recently completed The 21-Day Sugar Detox… how did that go?

Liz: It went well, and it was VERY necessary! I’ve worked harder in the last few years than ever before, and I let late-night study and work devolve into moments of sugar-craving craziness. I needed a reality check. I gravitate toward Diane’s honest, gracious, yet no-nonsense approach. We work well together, and I’m grateful to know her and to have a great resource close at hand!

EP:  What is your trademark expression?

Liz: Unfortunately, “where’s the beef” was already taken, so I’m still at the drawing board – although I did realize that, after 53-some episodes of the Balanced Bites podcast, I may have a somewhat recognizable opening line: “Heyy everyoooone…” I’d like to be known for something a bit better, though, so I’m going to work on coining a phrase.

EP: Anything you wish to add?

Liz: Jennie, thanks for everything you do! Your blog is an inspiration. I’m grateful to know you!

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Thank you SO much, Liz!  You are fantastic!

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Lunch Tomorrow:

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This is the practice that has made the biggest difference in making our Paleo lifestyle EASIER (for more tips like this one, check out my eBook).

I make dinner in my kitchen almost every night.  And every night I pack lunches for the following day.

What this means is that I have to consciously make the effort to prepare enough food for both dinner and for lunch the next day.  When dinner is done, I go ahead and put lunch-size portions in glass containers WHEN I put dinner on our plates.  While we eat, the lunch portions cool.

After dinner, I do the dishes, and put the lids on our lunches.  Dump some snack foods (carrots, jerky, nuts, berries, etc.) into your lunch box with them, and store in the refrigerator.

In the morning, lunch is ready to be taken to work – easy peasy.

(Note: This recipe is “The Best Chicken You Will Ever Eat,” from Melissa Joulwan‘s Well Fed, and pressure cooker sweet potatoes with grass-fed butter. DELISH!)

I’m very proud to say that we’ve stuck to our commitment to make sleep a high priority.  I used to blog alot during late-night hours, but since my recent challenges, I’ve learned the value of going to bed early.  As a result, I have not had as much blogging time as I did before.

So if you’re still with me, thank you!  

Here’s a look at what’s for dinner tonight.  It’s one of the easiest meals to make, but it tastes gourmet, which is why I love it!  In fact, it is currently taking care of itself in the kitchen while I type this post.

Spice-Rubbed Sirloin Roast - This is one of our favorite recipes of all time.  We have probably made it over a dozen times already this year, and my husband asks me to make it more often.  To keep things simple, I pre-mix the spices and keep them in a glass jar.  When it’s time to get ready for dinner, I dump some in a bowl (just eyeball it), mix in the oil, and then rub on the roast.  Bake for 45 minutes to an hour, depending on the size of your roast.  Recipe here.

While that’s in the oven, I get out my pressure cooker, and make Robb Wolf’s Butternut Squash. It’s not actually a recipe, but a method.  Check out this video to learn how to cook butternut squash in the pressure cooker.  When it’s finished, I stir in a little coconut milk for creaminess, and season with salt and pepper.

And finally, Easy Broccoli, which cooks in the microwave.  Tonight I’m using frozen broccoli, and I just dumped a bag in my Pampered Chef Micro-Cooker with a little water, and let it cook for 5 minutes.  Then strain, add a hunk of grass-fed butter, and season.

Tonight I’ll probably have some watermelon on the side.  Happy Summer!

So when dinner is ready (the roast still has about 15 minutes to cook, and 15 minutes to rest), I will have spent less than 15 minutes in the kitchen, but I will have a beautiful meal for my husband and myself!

Just wanted to share… hope this gives you some ideas on how to keep things simple.

As I’ve read up on some of these areas, I’ve come across so many references to essential oils!  I actually started to put together a research post all about these miracle oils, but I was definitely in over my head.  Imagine my excitement when Marni Gallerneault, one of my Facebook followers, messaged me and offered to write a guest post all about ESSENTIAL OILS!  Fabulous!  

Marni is a stay-at-home mom, she feeds her family Paleo-style, and she write a fantastic blog called Well Grounded Hopes.  Check her out, and enjoy the fabulous post that she put together for us!

Essential Oils Basics

by Mani Gallerneault, Well Grounded Hopes

          I am so fascinated by the wide range of health benefits that essential oils offer us. The health benefits include supporting the immune system; fighting off bacteria, viruses, and infection; providing a way to detox your system; balancing your hormones; improving circulation; bringing mental clarity; providing pain relief; lessening depression symptoms; providing stress relief; and bringing digestive relief from things like gas and parasites. Because of the wide range of oils and their benefits, it can be very overwhelming to start learning how to use them. So many resources make it very complicated, even those that claim their guide is for beginners, and I get lost quickly. It would be a shame to miss out on the beauty and rejuvenation of essential oils simply because we couldn’t get through all the muddle. There is not enough room here to talk about each specific oil, and I actually avoid doing so on purpose so as to try to keep this as simple as can be. Here I attempt to cut it all down to the bare basics of what’s important, as much for you as for myself!

What Are They?

          Essential oils are botanical extracts of various plants, which include flowers, herbs, trees, shrubs, seeds, and bushes. The ‘juice’ that is extracted from the plant is what helped that plant survive in its surroundings, and it is the essence of the plant. That pure essence, if extracted properly, is what we can benefit from and what gives us our essential oils.

Quality Matters

          There is not much for regulations on what companies have to report on their labels, and they can make grand claims, when in reality their products are full of cheap fillers. A company may say their oil is pure, but it may be diluted with chemical fillers, synthetics, or cheap fatty oils. If you use a cheaper essential oil that has been chemically diluted, you will not experience the health benefits. If anything, you will add a toxic load to your system and feel ill side effects.

          It is important for you to know that you could still have a negative side effect even if you are using a pure quality oil.  If your system is toxic, or you don’t drink enough water, you could experience something like a headache as your body attempts to detox itself with the support of the essential oil. Your body also may just be sensitive to that particular oil, no matter how superior the quality. It might come down to your own experimentation; if the same type of oil from one company causes you negative side effects, but that same oil from a different company doesn’t, then you know it was the quality, and not your sensitivity.

          A good quality essential oil is truly only what was extracted from the plant and nothing else. The best way to find quality essential oils is to know your supplier. Quality varies from company to company, and some companies really do claim their essential oil as pure and undiluted when in fact they are. Find out all you can about the company that makes the essential oils you are interested in. I love the questions that Linda Halcon recommends us to ask in her article (resource linked below):

• Is the Latin (or botanical) name provided so that you know exactly what oil you are getting?
• Can you find out the country the essential oil was harvested from? Even if it’s not on the label, the company should readily tell you if you ask.
• Does the company make a statement about how pure their oils are?
• Are the plants organic and/or gathered from wild plants? Pure, good quality oils come from plants that have been grown organically; if the plant was chemically treated, you will get that chemical in your essential oil.
• How does the cost compare to others? The cheaper it is, the more likely it has cheap fillers.
• Does the oil smell as you’d expect it to? See if you can compare a smell between different brands of oils and I’m certain your nose will pick out the quality quickly!
• Make sure the essential oil you buy is stored in a dark glass container in a cool place to help preserve the oil.

Methods of Use

           You have to do some research on your oil of choice as some oils do have cautions or may aggravate an existing health concern. Some essential oils may be disagreeable to you if you have a specific health condition, or are pregnant or nursing.

           Less is more! Be cautious when testing oils for the first time, no matter the method you prefer. One or two drops of a pure therapeutic oil goes a long way! Always conduct some research on your oil of choice and start with one or two drops to see how you react. I find it very confusing because of all the mixed opinions out there about how much oil to use for each method. Err on the side of caution and use a very small amount to test how it makes you feel.

           This list of methods is not extensive, but I think they are great for beginners. I don’t know about you, but when I see a list with twenty ways to use essential oils, I get overwhelmed and do not know where, or how, to start. One of my questions was which method is the most beneficial so I can get the best bang for my buck. No matter the method you choose, you will experience the benefits on some level.

Diffuser

This is a gadget that you use to disperse your essential oil into a room; cold air diffusers are better because the integrity of the oil is maintained. The diffuser breaks up the oil to stream it as a mist into the air. There are many different diffusers on the market, from simple to elaborate, and from cheap to expensive. I like the ebay.ca (I’m Canadian, eh!) guide to Aromatherapy Essential Oil Diffusers because it is simple and to-the-point. This lovely mist helps purify the air, offers mental stimulation or calm, or soothes someone with a cold.

Massage

You can mix your essential oil with a carrier (or base) oil. Carrier/base oils are any vegetable, nut, or seed oils such as avocado oil, almond oil, olive oil, coconut oil, or grapeseed oil. These oils have their own health benefits, so use a good quality oil that is organic and cold-pressed. Those of us in the Paleo world know to stay away from vegetable oils, and I dare say we don’t want to apply the unhealthy fats topically the same way we don’t want to eat it. I use coconut oil because, well, I just love coconut oil and all of its good health benefits. For the oil of your choice, the measurement to go by is 2-5 drops of essential oil per 1 teaspoon of carrier oil. Massage it wherever you so please, using caution in those sensitive areas.

Direct Application, aka ‘Neat’

The first time I started using essential oils, I felt a teeny bit worried about applying it directly on my skin without mixing it in with a carrier oil, but most oils are safe to be used this way. As mentioned above, always try a small amount first to see if your body agrees with the oil, and use no more than 5 undiluted drops on the same area. There are some essential oils that need to be mixed with a carrier oil because the oil is considered to be ‘hot’; always do your research on an oil you’re interested in. I like to apply my oil to the back of my neck, or massage it in on the bottoms of my feet starting from the big toe and going along the arch. However, you can apply your oil anywhere you experience pain or discomfort.

Direct Inhalation

I love taking a whiff of a favourite essential oil straight from the bottle, especially in one of my muddled moments throughout the day. I find it calming or invigorating, depending on the oil, and either way it clears my mind. If you want a way to carry the scent of the oil with you, you can drop 1-2 drops onto a kleenix and take a sniff whenever you so please.

In Your Bath

I feel relaxed just thinking about soaking in a warm tub full of water! There are a few different ways to enjoy essential oils in the bath. To absorb the full health benefits and allow the oil to do its work, avoid using soaps with added chemicals and perfumes.

• Mix 5 drops of essential oil into 1/2 cup of Dead Sea salts and then add the mix into a warm bath. This way, the essential oil dissolves with the salts more evenly into the water. Your health is supported by both the oil and the salt while relaxing at the same time. As an aside, I’ve seen some sources say to add as many as 20 drops of oil to the Dead Sea salts; I can’t repeat it enough, though, to always use caution when starting out. It is better to use too little and to increase the amount gradually until you get the desired effect.
• You can add your essential oil just as it is, ‘neat’ and undiluted to the water. You’d be surprised the power just a few drops can carry even in a big tub full of water, so start with a small amount.
• To add a moisturizer to your bath, you can mix your essential oil with a carrier oil using the same measurements as you would for a massage (2-5 drops per 1 teaspoon) and mix it into your bath water.

Household Cleaners, Skin Care & Personal Care

I have not experimented with this yet, but I am eager to try it. I just wanted to include this here so that you are aware of the possibilities of making your own mixes to clean your house or take care of your skin. I have to do more research and need the time to try out recipes on my own, but there are many resources for you sift through if you want to find out more.

Good Beginner Oils

           I’m taking the following advice for which oils to start with straight out of Valerie Ann Worwood’s book (reference below), and I chose 5 out of her 10. In her words, “these oils are chosen first for their medicinal properties [but] are useful for a diversity of purposes from skin care to gardening and from home care to celebrations” (page 19). Choose your essential oil and choose your method!

Lavender: Known for its relaxing effect, this oil will help bring balance to the mind and body. It gives relief for anyone suffering from any kind of stress including those with depression, headaches, and sleep troubles. It should not be used at the same time as taking medicines containing iodine or iron.

Tea Tree: This anti-fungal, anti-viral, and anti-inflammatory oil is a wonderful aid for skin abrasions and immune support.

Peppermint: I love this oil for its tingly, cooling relief. You can use it to boost energy, mental clarity, digestion, to relieve stress and tension, and to support your respiratory system. Avoid using near children under 3 as it carries a risk of breathing spasms; also not recommended for those with high blood pressure or those who suffer atrial fibrillation. Peppermint remains on your fingers even with a wash, so be careful not to rub your eyes, and use your little finger for application.

Rosemary: This oil is particularly good for chronic skin conditions such as eczema or those with acne and it is known for its healing effects to sun damaged or aging skin. Those with oily hair may also benefit from this oil. Avoid during pregnancy.

Lemon: An oil commonly used for its cleansing power, both our bodies and our homes. It can be used as a water purifier, as part of a mix in a household cleaner, and is a tonic for the lymphatic and digestive systems. Citrus oils cause sensitivity to skin exposed to sunlight, so avoid sun exposure to areas you apply a citrus oil to for up to 24 hours.

Clove: This is one of those oils known for its heat, so always use with a carrier oil. Less is most certainly more with this oil, so use with extra caution. It is an excellent antioxidant, and provides relief to those with arthritis or tooth aches. It gives a boost to your memory during particularly stressful and tiring times.

Welcome to the World of Essential Oils!

           Now it’s time for you to start! Choose an oil by researching a certain condition for which you want to find relief, and always find the cautions for that particular oil. Just because a resource doesn’t list any cautions doesn’t mean there aren’t any, which is one reason I get frazzled quickly when trying to find out more about essential oils. Not every oil has a caution, but ensure you know your oil of choice inside and out.

           There is conflicting information all over the internet, but the healing and rejuvenating effects you can enjoy from essential oils is worth the extra effort of searching for both quality information and quality oils.

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Resources That Were Actually Helpful

How Do I Determine the Quality of an Essential Oil by Linda Halcon

The Complete Book of Essential Oils & Aromatherapy by Valerie Ann Worwood