Primal Blueprint 21 Day Challenge Fall, 2013

Today marks the kick-off for the fall, 2013 Primal Blueprint 21 Day Challenge!  If you're not a following Mark's Daily Apple (and if you're living primally, why ever not?) then check out this blog post that details instructions (it's easy!) and even has a contest.  Seriously, this is a great excuse to give it a try and get lots of support as you go for it!  For myself, I'm going to commit to more movement and more lifting of heavy things as I've been slacking in that department (as in it's been non-existent).  I'm also cutting out all the little cheats in my diet that have been sneaking back in there.

So let's challenge together for the next 21 days!

Interesting opinion article on gluten-free living

Mark's Daily Apple posted a fantastic piece today titled "Is Gluten-Free a Fad Diet?"  All I can say is amen, brother. 

What you might (or might not) want to know about your meat

Credit: EWG

Ah, summer time ~ grilling season has arrived!  But what do we really know about the meat we're cooking... and do we really want to know?!?

I'm giving you fair warning - if you get your meat from your local supermarket, you might be sort of grossed out by the following report from the Environmental Working Group.  I know my stomach dropped at the thought all those nasty superbugs coating the cellophane wrapped, styrofoam trayed beef, pork and poultry at the local grocery store meat counter.  Ew!  And folks, we've brought this on ourselves by pumping our factory farmed livestock full of antibiotics because we raise them in crowded, unsanitary conditions.

Superbugs Invade American Supermarkets

Daunting, isn't it?  Makes a happy omnivore consider going full-on vegetarian (and for good reason).  But as a meat-loving consumer, there are things you can do to protect your family and yourself.

• Buy organic and know your labels.
• Find a local source.  This can be a local farmer or a local butcher who uses trustworthy sources.  Our family is fortunate in having a local butcher who raises some of their own product and uses only local, humane farmers for the rest. 
• Raise your own.  This is our favorite choice.
• Read EWG's reports on Tips to Avoid Superbugs in Meat and Meat Buyer's Guide.
• Eat quality meat from quality sources.  Let's face it, the corner fastfood franchise and possibly even the four-star restaurant are more concerned with their bottom line than the quality of their meat source.  You're not likely going to get an organic, grass-fed hamburger from Tasty Tom's Drive-In.

So make smart choices and be a happy, healthy and informed consumer this summer.

Environmental Working Group's 2013 Dirty Dozen-Clean Fifteen List

OK, it's Tuesday which means I'm totally swamped with carting kids hither and yon.  But I wanted to get this out to you all since in my humble opinion, EWG's Dirty Dozen-Clean Fifteen list for fruits and vegetables is an invaluable tool in the quest for clean eating (and the pdf is free).  You can find the summary of it here, as well as donate to their worthy cause and sign up for their emails.

And now a word from our sponsor...

Actually, I don't have any sponsors (at least not yet *hint, hint*).  I just thought that was a catchy little title to introduce a couple of products relating to the gluten-free or paleo/primal communities.  I am in no way affiliated with any of these companies nor do I receive any kind of compensation for making an "endorsement" on my lowly little blog.  I'm just a fan passing the news.

If you haven't seen Delight Gluten Free Magazine, it's worth a look.  In addition to a lovely print journal, they also offer an online copy you can access through your tablet or iPhone; the iPad edition is loaded with fabulous pictures & recipes, nice layout and easy to navigate copy.  If you'd like to give some of their recipes a trial run for free, I would recommend signing up for their free weekly e-newsletter.  I've been getting this for several months and have found the recipes to be appealing and fairly easy to recreate.  In edition, they don't spam your mailbox with lots of offers, just a tasteful (pun intended) once a week email.

Okay, a traditional bread company recommendation?  I know, I know, this one seems a little "out there" for a gluten free leaning blog especially since Panera has historically not identified themselves as gf.   Though happy to accomodate gf eaters, it's not been a driving goal of theirs (understandably - I mean come on, they're a BREAD bakery).  That said, it's recently come to my attention that Panera Bread has a secret, and if you eat paleo, primal or gluten-free, it's a very good secret.  Earlier this year, Panera rolled out their Hidden Menu full of whole food, low carb eats for both breakfast and lunch/dinner.  Honestly, Panera is one of my guilty pleasures, and when my mom & I are out and about I happily break my steadfast commitment to primal eating and chow down on a sandwich.  But this Hidden Menu, makes me so very, very happy as the food presented, in my humble opinion, outshines their regular options.  I mean who wouldn't want a Power Mediterranean Roasted Turkey Salad for lunch or a Power Breakfast Egg Bowl with Steak for breakfast?  Seriously nourishing eats!  Now you won't see these menu options posted in their bakery-cafes (thus why it's "hidden") but all you have to do is let them know you're ordering from the hidden menu and you're good to go.  For more information about Panera's Hidden Menu see this article or check out their pictorial display.

Finishing the Whole30 challenge with a Bang... and thinking about the next steps

So here we are in the final days of the January 2013 Whole30 challenge - how ya feeling?  Has it been as good for you as it has for me?  Or have you spent the last almost 30 days pining away for some food favorite?  For myself, I've felt eating super clean paleo has been a good experience and while I don't notice any difference in the fit of my clothes, I am experiencing better overall health, more restful sleep and more energy.  I just feel better than I did at the end of December.  Now if I could just shed those five pounds gained while on antibiotics I'd be in full-on nirvana-like bliss.

As far as personal food pining, richly delicious dark chocolate rests at the top of my list ~ actually the whole lists consists primarily of dark chocolate in all its various glorious forms.  That and the creamy goodness of raw milk cheese.  (Excuse me while I wipe the drool from my chin.)  Even so, I won't be making any major changes to how I'm currently eating.  For the past year and a half, I've eaten a primal diet, and as I come off this Whole30 I will be returning to that eating style.  Which is basically the same as what I'm doing now.  Minus the dairy.  And the chocolate.  You see the pattern.

As you're looking ahead to the potential consumption of some presently forbidden food, keep in mind finishing off with gusto.  You've been in disciplined food marathon so end with style!  Now is also the time to start planning ahead about how you're going to handle your eating choices post-Whole30.  Here are a few thoughts to contemplate:

1. Don't go overboard.  You've been eating clean for 30 days and are probably experiencing some of the health benefits of those choices, so don't just chuck it out the window in an all-out food orgy.   Take it slow, add foods back in gradually and monitor how your body responds.  You may find there are some foods that you should just avoid as a matter of course.
2. In all things moderation.  This goes hand in hand with #1.  Keep in mind if you felt this good without consuming something for 30 days, it might not be wise to make said food your number one dietary choice.  
3. Plan ahead.  Just like getting ready for the Whole30, wisdom suggests planning ahead for post-Whole30.  How do you envision your eating style to change (or not)?  What can you do to prepare?  Should you really load your cupboard with beer, fake cheese-in-a-can and chips?
4. Honor thyself.  You've taken good care of your body these past 30 days as you've made healthy, whole foods choices and added more movement to your life.  And I'm sure your body has said a great big thank-you.  So how can you continue to honor your body by making good food choices and continuing to move?  What aspects of the Whole30 are you going to take away?
5. Staying the course.  Maybe this has been such an amazing and life-changing experience that you're not going to change anything.  If you've decided you're a paleo/primal convert, then congratulations!  The Internet contains a whole host of excellent resources including discussion forums, recipes and information to help you along the way.  Make the most of your new lifestyle and get the support you need.

Regardless of how you decide to handle post-Whole30 life, take a moment to savor the accomplishment.  Well done!

Well-Fed Survey

Hey, all!

Mel at the clothes make the girl is looking for some feedback for her upcoming Well Fed 2 cookbook.  As you may have noticed, I'm a big fan of her first Well Fed cookbook (and her awesome-sauce blog) and am eagerly awaiting the new tome of tasty eats.  The survey takes like a minute and you can enter to win a prize pack of Well Fed goodies.  I know Mel would appreciate the help.

The Most Important Meal of the Day

Or is it?

Hard to say, I'm mostly a big fan of any meal regardless of time of day but will admit to breakfast holding a special place in my heart (or stomach).  In this country there is something comforting about breakfast and breakfast foods, at least if the plethora of pancake houses serving breakfast 24-7 are anything to go by.  But if you're a Whole30/paleo/primal kind of person what can you to do for your morning repast?  American breakfasts are notoriously carbohydrate-centric, enough to induce a glucose-overload coma.  Eggs represent a natural fall-back and, of course, bacon - seriously, folks, you really can't go wrong with a nice plate of scrambled eggs with a side of bacon or a lovely veggie omelet with a side of bacon or a mushroom and ham frittata with a side of bacon (see the pattern here?).  But after a week of exploring all the possible reincarnations of the egg (with a side of bacon), you might be looking for something to liven up the ol' breakfast routine.  Of course, a little searching on the Interwebs will produce a bevy of paleo knock-offs of the old stand-bys like paleo pancakes, paleo waffles and even paleo sticky sweet pastries.  And while these foods are all fine and technically paleo/primal legal, they also may represent the beginning of a slippery slope back into carb consumption.  Or if you're eating strict Whole30, they're just not an option because of the addition of sweeteners (sometimes lots and LOTS of sweeteners).  And honestly, most (not all) fall short of the mark when compared to the original.

So here are a few of my fav go-to suggestions for the opening meal of the day.



Sweet Potato Carrot Cakes.  I love these little morsels from Multiply Delicious, especially when sandwiched around a sausage patty and tomato with schmear of mayo.  Make a big batch and use throughout the week for breakfast sandwiches or on their own.  Seriously good stuff. 




Paleo Granola.  Full of nutty goodness, especially tasty with a generous splash of coconut or almond milk.  Two recipes I prefer:  Pumpkin Granola from PaleOMG and Apple Pie Paleo Granola from Multiply Delicious.  Both contain maple sweetener, so technically not Whole30 legal, but something to look forward to when you're done.



Banana Nut Porridge.  Oh. My. Goodness.  This stuff is so yummy and satisfying and filling, especially on a cold day.  I'm a bit of an oatmeal fan, as evidenced by the fact I CRAVED oatmeal and tuna (not together, ew!) when pregnant with oldest, and this recipe from Against All Grain is way better than standard fare oatmeal. In my humble opinion.




Bacon Cups.  So how about those eggs baked in your bacon?  Oh yeah!  Easy, delicious recipe from Fat Girl Trapped in a Skinny Body.




Green Monster Spinach Smoothie.  I slurped one of these down for breakfast this morning.  Easy to make, surprisingly satisfying and an awesome way to get a big dose of vegetables vegetables vegetables.  A few mods need to be made to this recipe from Iowa Girl Eats to make it Whole30 legal - I used full fat coconut milk instead of greek yogurt, almond butter instead of the pb and added a generous shake of cinnamon and a splash of vanilla (for fun).  Looking for more smoothie recipes?  Amy at Simply Sugar & Gluten Free put together a list of Five Fantastic Smoothies to liven up your blender.  Or just throw some berries, coconut milk and a banana in, give it a whirl and enjoy!





Other excellent idea lists for paleo/primal breakfasts can be found at Mark's Daily Apple and Eat Drink Paleo.

Bon Appetit!

New Year, new effort

Currently in the blog-o-sphere, bloggers are posting a lot of look back retrospectives and look forward resolutions for the New Year.  Understandably, being as it's the start of 2013 and all.  Well, in an effort to keep up with current trends I'm jumping on the look forward bandwagon (since the look back would primarily be about chickens, and I think we've had enough of that for awhile).  Herewith is my obligatory discussion on my resolutions for 2013.

Actually, I don't make resolutions (sounds like the making for a really short blog post, doesn't it?).  I'm of the camp that thinks New Year's resolutions are actually just a recipe for setting oneself up for failure and the resulting self-flagellation that usually follows.  Not being a fan of self-flagellation, instead, I like to set intentions.  What do I mean by that?  Basically, instead of making hard and fast resolutions which require a lot of manufactured will-power and self-determination which ultimately sputters out in early spring, I fix my mind on a more general guideline that then can be spun off into more concrete goals.  For example, instead of making a resolution of losing 10 pounds which would necessitate companion resolutions of exercising x number of times per week and going on some kind of restrictive diet, I instead set an intention of living a more healthy lifestyle.  For me this currently looks like adding more movement and exercise in my life, doing a Whole30 Challenge this month and making a commitment to getting more sleep.  It also allows me to add mental health aspects if I so desire, like giving myself the gift of an afternoon off or getting back into journaling.  I like the flexibility this affords me, the lack of pressure to live up to some (often) arbitrary goal.  I also like how setting an intention focuses on the positive instead of on the razor edge of failure resolutions seem to tiptoe along.  In a way intentions vs. resolutions may seem a bit like a po-tae-toe po-tah-toe kind of argument, but for me it's a healthier mental exercise that allows for more authentic and evolving year long goals and habit patterns.

So join me, won't you, in setting some healthy intentions and let's make this the best year yet.

Primal Blueprint 21-Day Challenge

I mentioned in an earlier post that the husband and me were considering doing a Whole30, which is essentially eating paleo approved whole foods for 30 days (that's seriously a nutshell explanation, see the website for more info).  I've been a primal eater for about a year, so for me, it was mostly a tightening up of the sloppy eating habits and eliminating sweeteners and dairy for a month.  Since the whole family is gluten-free by necessity, the jump to paleo/primal eating for the husband was mainly cutting out grains.  Which doesn't sound like a huge thing but in actuality was posing a pretty big jump mentally.  Since his metabolism is through the roof high (lucky guy), keeping him satiated on a daily basis is a real challenge. He literally eats four to five meals a day plus snacks, so things like rice, potatoes and bread help fill the gaps of keeping him full.  The idea of exclusively eating straight up meat, veggies and healthy fats was giving him pause (would he starve? could he survive on celery and nut butter?).  In the midst of deciding how to plan our Whole30 and discussing whether it would really work for the husband or not, Mark's Daily Apple announced their yearly Primal Blueprint 21-Day Challenge.  Phew!  What a relief!  Twenty-one days felt like a much more doable length of time for the husband, and since my eating style falls more into the primal camp, it felt like second nature.  Plus the exercise component of the 21-day challenge appealed to us (especially since we've fallen off the daily exercise wagon over the summer).  About the only tweak I've made to the challenge for myself is eliminating dairy and not using any sweeteners (bye-bye dark chocolate, sniff sniff).  We're also eating our largest meal of the day at lunch time, which is not part of the challenge, just something we're trying on our own.

We're three days in and so far so good.  I'll try to chronicle this current (mis-)adventure as we go along and will keep you updated on whether the husband is making it on celery and nut butter (I kid, he's really eating very well).  If you're interested in the Primal Blueprint 21-Day Challenge, head over to Mark's Daily Apple for information and to enter all the super cool contests he's running.

Grok on!

Chicken Update

Almost 2 week old chick

Ack, I thought we were supposed to be in the lazy, hazy days of summer, sliding slowly into autumn.  Not so at our house!  We're in a mad frenetic dash leading up to the start of school, and with the husband beginning a new job, it's been more like an out of control free-fall into September.  Thus the absence of blog posts and chicken updates... Really, I do have some amazing topics in the offing just waiting to be crafted into brilliant and witty discussions about the benefits of being gluten-free.  In addition, the husband and I are contemplating eating Whole30, so there's whole 'nother topic of potentially scintillating posts.  We'll see.  I have a feeling this crazy schedule we're currently on may not ease up until well after Christmas.

Anyway, back to my favorite subject, chickens.

The chickens turned two weeks old this past Tuesday and miraculously, we have not lost a single one.  NOT ONE!  43 chicks arrived and 43 chicks happily remain.  Seriously, from our previous experience with Mob 1 and from what we've read about how delicate this breed is, not losing a single chick might truly qualify as a small miracle.  Conventional knowledge among backyard chicken enthusiasts claim the average loss for Cornish Rock cross to be 15%; with Mob 1 we had 5 out of the original 38 die so 13% loss, most in the first 2 weeks.  Seriously, 0% loss is unheard of and has us scratching our heads a bit about what we are doing right.  I'm guessing it's the really healthy chick stock from Jenk's Hatchery, good feed from Patriot Farm, and plain old dumb luck.

At two weeks in, we've entered the gawky adolescent stage where the chicks go around half dressed in their adult feathers and the males bump chests and attempt to crow.  Plus they've developed the voracious eating habits of a teenager and are attempting to eat us out of house and home.  First week they consumed about 22 pounds of feed; the second week we're up to about 42 pounds with a noticeable increase in the last 2 days.  I'm occasionally letting the food trays run out so they get used to not always having food in front of their faces since once they go "out to pasture" they won't have feed available 24/7.  We're also cutting down on feed availability at night.

Feeding frenzy

On a proud mama note, I have to say this group of chicks is smart.  Seriously, we're raising chicken einsteins here.  Cornish Rock cross are famously (or maybe notoriously) known for being dumb... really, really, REALLY dumb.  Because of the intensive breeding for high feed to meat conversion, quick maturity, and larger breasts (I know, that sounds bad, doesn't it?), the breed has lost most of its smarts.  For example, Cornish Rock cross will supposedly not forage on pasture.  You hear stories of bugs that other breeds would snap up in an instant walking across the feet of the CRX, and instead of taking advantage of the mobile snack, the CRX will RUN away in fright (though in the case of a large hairy spider, who can blame them?).  Now after our experience with Mob 1 who happily ate up our lawn, I would take issue with the notion that they can't learn to graze.  In addition, we've seen this new flock enthusiastically fight over a spider that strayed into the nursery and an inchworm we threw in for kicks.  Plus they industriously scratch and dig for food that falls into the liter.  My guess is if they are given the chance to exercise their dormant yet still present natural instincts, they can and will learn to act like normal chickens instead of just mindless eating machines.

Depending on weather, overnight temperatures and feather development, we're hoping to put our little flock out of pasture around week 3.  We'll keep you updated (hopefully).