Tag Archives: gluten free

Quality Life Experiences, guest post by the lovely Sara


The following is a guest post by one of my best friends, Sara. She says it better than I could!

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The Paleo* fitness lifestyle has taught me a thing or two about quality life experiences. The thoughts surfaced to the forefront of my mind today as I was driving (the car forever and always the best place of epiphany). I’ve heard a few tout that quality ingredients cause for a spoiled tongue. But alter that thought. Take it into the context that quality ingredients cause for a more knowledgeable palate. Quality fats cause the tongue to more readily reject the rancid fats. Something within the taste buds resonates “FRAUD.FRAUD.” And that Jack ‘n the Box 1/3lb patty begins to dry up in your mouth and sit like a rock in your stomach. Guilt surfaces in your mind about how you just wasted a couple of your precious bills and loose change.

I remember distinctly my first taste of raw cocoa nibs, and more recently my first taste of hand-ground chocolate — versus the silky texture of machine processed. When I sampled it something dawned on me.

This is NOT chocolate.

But try again. And forget what consumer culture tells you. I promise. You’ll realize the purpose of chocolate. And the next time you take a bite of a Hershey bar you’ll better recognize the purpose of the fillers. I was in the car today munching down on some dark chocolate Raisinets purchased at the Dollar Store. And as the taste of cardboard box and sugar kept disintegrating with every chew I was constantly wondering, “Why am I eating this?” And I finally realized that I was eating them for that faint hint of raisin that would intermittently surface between my molar and tongue. But even that wasn’t enough to warrant continuing my binge.

But I binged anyway. Then I tried to do some sprinting and almost yak-ed, but that story for another time.

I do that sometimes, try to wolf down a Chik-fil-a sandwich and cookies ‘n cream milkshake hoping for the same satisfaction that I at one time recieved. At times I want to live my old diet**, in a sense, be my old self. Because I feel like I deserve to be a glutton while my metabolism still allows it. But I realize more often that my body was never created to be a glutton and I suffer the digestive, metabolic, and hormonal consequences. It has ceased to set me back, but it does waste a day of potential productive energy.

I’m reminded of freshman year, a year marked by extended moments of torment and few revelations. I knew what quality moments and quality experiences were — vaguely. But I wanted to forge a new path, one that I wasn’t able to pursue in high school but had always wanted to pursue for the heck of it. You’re young, right? I mean, youth has a definitive obligation to pursue recklessness before responsibility sneaks up on us. Parties, guys, recreational drug use. It’s what college calls for. But the fervent 18 years of prayer from a passionate mother makes all the difference in a person’s life. And despite trying to make myself do it, a voice inside kept telling me that I was not created for this. And in the chaos of fighting the urge to not be reckless I stood paralyzed for a time. I allow myself a few seconds every few months to sit in remorse of the time wasted for Christ***.

I want to break down a quality moment before I finish. My mind has a way of categorizing and processing events in a unique way, a way I know I share with others in this world. And because of that my view of reality is unique from the view of a number of others, an artistic eye I suppose. I’ve talked to a few people who use drugs in order to feel like they have a unique perspective on life. And I have to ask them, “but do you?” Or are you fooling yourself? To backtrack on my analogy, are you just grasping at the taste of raisin and tolerating the thick imitation chocolate around it? I’ve had my share of Raisinet experiences on reality, enough to realize that it’s all filler. A search for quality is at the core of all Raisinet experiences, and it’s why we continue to pursue them. But I am not created to view life in filler experiences and within the realm of their terms, but instead created to view my surroundings with a sober eye, open ears, and time.

The next time you are tempted by your struggles, and especially if you fall prey to them, take time to analyze where the fillers are and where the quality experience is. It might be gossip, lying, banter, drugs, food, sex. Pray for revelation. And you might realize that it’s time to throw away what’s left of your Raisinets, forget trying to pick through the filler, and buy a bag of raisins instead.

Cut straight to Quality. To Jesus.

*The tangent of my choice of diet is a conversation better argued at me in person.

**I’m not saying that in real life I’m too proud to eat Ramen, because I will if I need to. But for the sake of the metaphor/analogy, let’s not worry about that.

***All you can do is let it pass.

 

——–

“Not that I have already attained, or am already perfected; but I press on, that I may lay hold of that for which Christ Jesus has also laid hold of me. Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead. I press toward the goal for the prize of the upward call of God in Christ Jesus.”

–Philippians 3:12-14–

 

“Cast away from you all the transgressions which you have committed, and get yourselves a new heart and new spirit. For why should you die, O house of Israel?”

–Ezekiel 18:31–

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Oh no! I binged!


Tuesday begins Week 5 of the Spring Leaning Paleo Challenge! One month has flown by!

Have you fallen off the horse yet? Maybe you’re still laying there, belly up.

I know I did this past week. In fact, I went on a 5 day binge. I ate:

  • chocolate (Lindt’s 90% Dark Chocolate)
  • more chocolate
  • hot chocolate
  • sushi
  • ½ a pint of Purely Decadent coconut milk vanilla ice cream
  • Terra’s Sweet Potato Chips
  • more sweet potato chips and
  • a huge gluten-free brownie cupcake Clint brought home from Whole Foods.

I could reasonably blame it on my woman-time, but excuses are only good for the one giving them…

I desired those foods. I craved them. They were available. I ate them. Simple as that.

 

We could get into a lengthy discussion about will-power, but two points stand out to me.

1. Availability. Of the above foods, I ate all of the chocolate items and the brownie because they were in the house. I had hidden the chocolate in an out-of-sight location, but I knew exactly where to look when the time came.

To my shock and dismay, Clint brought home not one but four chocolate brownie cupcakes two Thursdays ago (well, three… he ate one on the way home). The funny thing is that this did not tempt me even slightly. They sat in the refrigerator for his cheat, but somehow called to me for reasons that are beyond my understanding this afternoon. I didn’t feel good after I ate it. I felt heavy and bloated.

But, it was easy. And it was there.

What are your trigger foods?

Get those foods out of the house or you won’t be successful. Period.

The rest of the foods I’m not worried about because I ate them all outside of the house. THIS IS HUGE. I refuse to allow certain foods to set up residency in my house for the simple fact that although they are technically legal, they still aren’t good for us. Sorry Corn Chex, Fritos and Coconut Milk Ice Cream. Crap food is still crap food – loaded with sugar – trashing your body.

Enjoy your cheat but don’t make it a habit.

 

2. What I do tomorrow. Now I could wake up tomorrow, throw caution to the wind and make chocolate chip muffins, pancakes and a mocha coffee because “I’ve already messed up. I haven’t been perfect for the full six weeks, so I might as well …”

Sound familiar?

The key to most any weight loss or fitness plan is consistency. That doesn’t mean you have to be 100% perfect 100% of the time. In fact, many people experience great results by getting off plan every once in awhile.

The important thing, though, is to get up and try again tomorrow. To realize that since I’ve eaten sugar-bombs every day the past week that I’ll crave it for the next three days. Knowing what to expect is half the battle.

 

***Tip: Drink extra water throughout the day to help with those cravings***

 

Have you binged lately? What are your trigger-foods? Or where are your trigger-places?

 

Comment below!

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Paleo Spaghetti


Good morning! Hope you had a lovely St. Patty’s Day! Many of you probably miss spaghetti, either for its taste or for its quickness.

Laura has shared her photos and recipe from her most recent batch of spaghetti! Enjoy!

Turkey Spaghetti

  • 1 spaghetti squash
  • 1# ground turkey
  • 1 Tbsp. olive oil, bacon grease, lard, tallow
  • 1 jar tomato sauce
  • 1-2 cans tomato paste (depending on your desired thickness)
  • oregeno
  • salt/pepper
  • 1-2 Tbsp dried basil
  • garlic, powdered or freshly chopped (3 cloves)
  • onion, powdered (1/2-1 Tbsp) or chopped (1/4-1/2 c.)

Preheat oven to 375ºF. Cut spaghetti squash in 1/2 lengthwise (for longer noodles). Place face down in a baking dish & pour 1/4 inch of water in the dish. Bake for 40 min. – 1 hr or until knife sticks in very easily. Remove from oven & allow to cool for 10-15 min. I like to use my big pot to save on dirty dishes, but this next step can be in a large skillet as well… brown ground turkey in oil on medium heat and add onion, garlic and a dash of salt. When cooked to desired doneness, turn down to medium low add can of tomato sauce and paste. Stir frequently until steaming hot. In the last 5 min, add the remaining spices so they will be fresh.

To obtain your spaghetti… take 1/2 of the spaghetti squash & a large spoon. Spoon out the squash into a large bowl. It should be soft & noodle-y. Finish with the other 1/2.

If desired, mix sauce with squash OR spoon sauce onto your spaghetti! Enjoy!

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What’s your favorite recipe? Comment below!

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Travel Photo Food Diary – Day 1


What about traveling? Surely it’s just too difficult to eat Paleo while at conferences or away from home… right? Well…

Rachael and I left this morning at 6:15 A to make it to Clarksville for the Fit For The Future Conference by 8A. I didn’t want to pay for 2 nights in a hotel this close to home. This is the Tennessee School Health Coalition’s conference and was open not only to Coordinated School Health folks like us, but to all PE teachers, Nurses, Administrators, and Educators interested in the health of children.

I woke up late this morning at 5:30 A and rushed around to leave on time. I did, however, take a total of 5 min from prep to finish to throw this breakfast in a to-go container:

Quick Travel Breakfast

Yep. My go-to again – beef browned in coconut oil, kale, salt, and 1/2 an avocado. I almost brought a bunch of snacks with me, but left everything except two avocados to see just how difficult it would be out in the “wild” without my Paleo go-to’s.

Breakfast was served at the Conference, but nothing Paleo besides some fruit. The black coffee, however, was delicious! Bagels with cream cheese were the main fare for breakfast. Good thing I ate on the way!

Lunch was included at the Austin Peay University Center… After much questioning and searching, I finally pieced together the following lunch:

Travel Lunch

The chicken chunks were from the “Mexican” table, of which the manager assured me that there was no gluten. Upon this assurance, the lady tried to put it in a white tortilla shell for me… hmmmm… I found some veggies on the salad bar and some big green leaves at the hamburger topping bar. Not at all ideal, but it got us through until dinner…

Upon dismissal at 4:30 P, we immediately went to a local restaurant and ordered a huge hunk of meat!

1/4 Eaten Travel Dinner

I ordered a New York Strip Steak with a baked sweet potato – no cinnamon butter. Rachael got the Wild Salmon with a white potato. We were pretty hungry from lunch and definitely scarfed our dinner down in about 5 minutes. I got so involved I forgot to take the picture at first!

Although I could have eaten another steak, I resisted. I’ll eat an avocado in a bit if I’m still hungry!

Until tomorrow…

 

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Eat out without killing yourself…


Life is crazy and I am busy! I can’t eat Paleo because I have to eat out so much!

Does this sound like you? Falling into the same old I-can’t-change-my-life-because-of-restaurants line? You’d be surprised how accommodating restaurants can be with your new lifestyle if you will only give it a shot! Here are some tips and tricks to save your guts while eating out!

1. Look for a meat entree with veggie sides. Almost every restaurant has some type of meat or fish that is grilled, broiled or baked. Ever ordered a steak with a baked potato? How about an omelet? Then you’ve eaten Paleo at a restaurant. Don’t make it more difficult than it is.

Here are some options at local restaurants in Benton County that make it easy to eat Paleo when you’re out and about:

• Country & Western Steakhouse AND Catfish Place

– Grilled chicken or steak salad, no cheese or croutons

– Cajun catfish (C&W) or grilled catfish (CP) with green beans and slaw

– Any steak & baked potato, no butter. Sour cream is usually okay in small amounts

• Goodwings

– Grilled chicken strips

• El Vallarta

– Shrimp salad with guacomole, no cheese

– Steak, chicken, and/or shrimp fajitas, no rice or tortillas. Order corn tortillas for a  splurge.

– Steak, chicken, and/or shrimp with side of grilled veggies. Add some guacomole.

– Guacomole

• Wendy’s

– Apple Pecan Chicken Salad

– Grilled chicken, no bun

– Burger, no bun

– Baked potato, bacon & sour cream, no cheese

• McDonald’s

– Bacon Ranch Salad

– Premium Southwest Salad with Grilled Chicken, no tortilla chips

– Piece of grilled chicken plus a side salad

• Taco Bell

– Don’t even think about it. NOTHING with “beef” or “steak”. As established recently in the media, their meat is mostly soy or wheat.

When in a larger city, most chain restaurants like Longhorn, O’Charley’s, Outback, Red Lobster, Olive Garden, Chipotle have options.

2. Order sans bread, sauce, or shell. Like some of the above options, you can always order your meat or veggies without breading, bun, shell, or sauce. It’s very easy to say “hold the croutons, cheese, etc.”. Ask if there is gluten in the sauce or soup.

3. Order extra meat and/or an extra side of veggies. This is easy to do and won’t cost     you more than a couple of bucks. Plus, it fills you up at places that do not know what a serving of meat looks like.

4. Some foods can slide occasionally. Some non-Paleo foods are alright occasionally if there is no gluten, like sour cream, blue cheese, and white rice. Soy sauce, however, is never okay because of the huge gluten-bomb.

5. Don’t sweat it! Order a gluten-free dessert if you want it! If you mess up, don’t sweat it! Get back on the horse and make good choices at the next meal. Don’t take it as a license to eat whatever you want. All your progress isn’t lost from one meal or one mess-up.

What do you order at restaurants? What’s your go-to meal? Mine is salmon and broccoli!

Comment below!

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Filed under Benton County, cheap, food, gluten free, healthy, Paleo

what we eat…


I often see shocked faces when I tell folks what we eat. And it’s not the no-gluten thing… they are used to that! It’s the fat thing.

It is apparent that you can read something several times and the implications not register because of deep-seated beliefs.

Don’t worry. This is not completely your fault. Most people believe what the “experts” tell them. I know I sure did.

The sad thing is that those “experts” usually do not study for themselves. They simply take what their “experts” tell them and continue with their busy lives. This is how false ideas are propagated from generation to generation.

People do not purposely tell you wrong with intent to harm, but that is often the side-effect. They simply have not read the research.

Clint and I eat fat on purpose. Lots of it. We don’t have crazy genetics with a super-high metabolism in which we can eat crap food all day long and not gain an ounce, not even Clint.

Clint was skinny-fat when we began dating and has lost 20 pounds since increasing fat and decreasing carbohydrates in his diet. I was thick. The potential is there.

So here’s an average week in our lives, what we eat, if we exercise, and our average lifestyle choices. Our results are not unique and they are replicable. Try it for yourself and you’ll see.

We try to get between 8-9.5 hours of sleep per night. This resets our body and boosts our immune system. There are some interesting studies that show it impossible to cause cancer in rats who get 9.5 hours of sleep per night.

Breakfast is protein and fat. We eat bacon, sausage, eggs, burgers, and/or pork chops. I’m not picky as long as it’s quick. A cup or two of black coffee is also in order. This keeps us nice and full until lunch and prevents the blood sugar roller coaster that most experience with “carb-y” choices.

Lunch is usually burgers (meat-only) and broccoli, or something similar, and paleo hot chocolate. Lately, sauteing broccoli in bacon grease has been especially delicious! Avocado goes well here as does thinly sliced sweet potatoes, also fried in bacon grease. Clint does eat more carbs than I do, so he’ll eat some bananas or frozen blueberries. Anything simple and quick works.

Dinner might consist of ribs from The Smokehouse on Friday nights, hot chocolate, and sauteed kale. 

Food does not have to be complicated to be delicious. Our menu may sound boring to you, but we are two very busy on-the-go people. Different spice combinations are about as varied as I get at the moment.

This is how we make this work and maintain our success without any trouble. In the summer this will change, of course, when veggies and fruit are in-season.

Although I do not count or measure anything, I probably eat around 50-100 g of carbohydrate per day and Clint eats about 150-200 g of carbs.

We don’t supplement much because we eat so much grass-fed meat and get our vitamins and minerals from it. We do take vitamin D3 in the winter and fish oil occasionally.

We both try to workout two or three times per week. Weightlifting (squats, deadlifts, military press, bench press) is the go-to right now because of busy scheduling. I throw in a quick intense workout (also with weights) every so often to keep us conditioned.

As you can see, we eat lots of fat and we are not fat. We try to workout but do not despair if it doesn’t happen once and awhile. Depending on exercise to maintain weight loss is not a concern.

And we are not at an increased risk of getting heart disease because we eat fat. Nor are our triglycerides high (carbs do that more than fat).

Look around. Americans have decreased the amount of fat in their diets over the past 30 years. The “experts” told us that decreasing fat would prevent heart disease. Have you seen a decrease in heart disease? Heart disease is the number 1 killer in Benton County and February is Heart Health Awareness Month.

Don’t take my word for it. Read the research for yourself!

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Meat Lover’s Superbowl XLV


I’ve got some delicious meat ideas to make you the king or queen of the day for your big Superbowl party! Anthony Fuller is quite the meat (and everything else) connoisseur. Enjoy these often-tested delightful recipes to keep you on track while at social gatherings.
BRISKET
NIGHT BEFORE: Coat it liberally with a dry rub, and you can use anything you like.  I like sea salt, black pepper, smoked paprika (or regular), garlic powder, etc…(I used to use a liberal amount of brown sugar in this rub, but not anymore!).  Two parts salt to one part each of the other items
OVEN: To cook, wrap in heavy foil and put it in a pan in the oven at 225 for about 10 hours.  Remove from the oven and let it rest for 1/2 hour.  Slice across the grain in thin strips.
SMOKER: Remove from refrigerator about an hour before you start cooking.  Smoke for 6 hours at 225, then remove from smoker, wrap in heavy foil and place in the oven for another 4 hours.  Remove from the oven and let it rest for 1/2 hour.  Slice across the grain in thin strips.
Enjoy!
PORK TENDERLOIN

¼ cup soy sauce (now I use coconut aminos…no more soy for me.  I bought fish sauce for this purpose one time but couldn’t get past the odor, so I didn’t use it!) OR Wheat-Free Tamari

¼ cup Worcestershire (wish I had a soy-free idea for this…maybe just more coconut aminos or plain water)

¼ cup olive oil

1 teaspoon each:

thyme

marjoram

sage

garlic powder

onion powder

ground ginger

salt

pepper

Combine and marinate for a day.

Remove from marinade and bake at 375 just until it reaches 160 degrees.  Remove from oven and let it rest for about 20 minutes before slicing into medallions.

PORK LOIN

Use same marinade as above.

Slice the loin into 1” thick pieces and place in bowl or bag with marinade.  Marinate overnight.

Remove from marinade and cook on the charcoal or gas grill just until done, 160 degrees.

PULLED PORK BARBEQUE

Using the dry rub above, generously rub a pork shoulder or boston butt, wrap it and refrigerate it overnight.

When ready to cook, sprinkle it with a little liquid smoke and cook in a crock pot on low for about 8-10 hours, or until it easily pulls apart with a fork.

OR

Cook it in a smoker at 225 for 6 hours, remove, wrap in heavy foil, and finish it in the oven at 225 for another 2-4 hours.

Remove from oven and let it cool for about 30 minutes, then pull it apart with two forks.

Thanks Anthony!

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Interview with the lovely Lisa Metzer!


I had the special privilege of interviewing Lisa Metzer this past weekend for my first podcast! Not only is Lisa a pleasure to talk to, but she has been a Type I diabetic for many years. 7 months ago, she went Gluten-Free Casein-Free (GFCF). Her results thus far are amazing! 🙂

Check out the podcast for all the juicy details!

Here are the links for some of the topics we mention:

http://web.me.com/strong_mrs/strong_mrs/Podcast/Entries/2011/1/31_Type_1_Diabetic_goes_GFCF.html

NOTE: If the above player does not work, CLICK HERE. It will take you to a link where it will play.

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