Tasty Tuesday: Snack on Fat!

No really!!!

Having a craving?  Feeling sluggish? Need a quick snack to get you to the next meeting, class, task, or just because?
Pick a great quality high fat snack to not only create satiety, but to create energy, and to turn off the insulin spiking!
My top ten fat snacks!
1:  1/2 avacados with salt squeezed lemon or lime.  Dig in! (Sometimes I will sprinkle a little bit of a hot pepper like that yummy rooster sauce!)
2:   Tbs of almond butter, tbs of coconut flakes, tbs of cocoa nibs.   Mix all together for a creamy crunchy delight.  (Some may want it to be a bit sweeter so a drop or 2 of a liquid stevia)
3:  tbs of almond butter, tbsp of sunflower butter, sprinkle with cinnamon. 
4: olives
5: macadamia nuts sprinkled with salt and ceyene.  
6:  macadamia nuts, coconut flakes, cocoa nibs mixed together.  Like a trail mix.  A variation is all the same but toss it lightly with some coconut oil sprinkle with cinnamon and roast it in oven maybe 500 for 5-7 minutes.   But really watch it cause of the coconut flakes.  
7: bacon!!!!
8: bacon with almond butter!
9: the first snack of avocado with bacon sprinkled on it.  
10:  number six snack with bacon crumpled in it!
How can you possibly go wrong with bacon!
If you want to understand more about the science of fat and how it’s not fat that makes us fat (the right fats that is)…..check out resources like:
Jimmy Moore – Keto Clarity
Johnathan Bailor – The Calorie Myth
Mark Sisson – Marks Daily Apple
John Kiefer – Carb Nite
And of course my favorites on:
Every Day Paleo
Balanced Bites
So now go get a scoop of clarified butter and sprinkle it with salt or cinnamon and enjoy!   Lol!!!
Hugs and blessings always,
K 🙂

FRIDAY’S FIGHTING CHALLENGE OF A LIFE TIME!

I was listening to one of my favorite podcasts during the holidays….months and months ago…

 I absolutely loved what Jason said about challenges….whether it is a paleo challenge or any other type of challenge.

The question we should all ask ourselves is why are we doing a challenge?  Is it to get healthy?  Is it to lose some weight?  Is it to lose body fat?  Is it just to see if we can do it?

Having been on this lifestyle journey of living real, eating real, being real started about 4-5 years ago.  I never thought it would truly change my life but it has.   What is great is I have learned something new each week, each month, each year, and each day!

So for me what may have started as a spiritual journey of a Daniel Fast and pray…..brought me to where I am today with my mind, body, soul, well being of living Paleo.

Thus what really spoke to me about the 69th podcast of theirs, that took place on Christmas Eve, is that I too see friends and family who have a scale goal….or say they are going do something with their eating/diet/exercise for a specific designated time frame.  But then what?  Do they go back to sloppy eating and then get frustrated because they put back on all that weight and then some?

What breaks my heart is how they have now broken their metabolism.  They have to work even harder the next time.  They have broken their spirit; now they are disappointed or frustrated with themselves.

I’ve been there in the past.  Living Paleo has changed that so much for me.  Have I hit some rough spots during this journey?  Of course.  Just because we learn a healthier way of living doesn’t mean that life just becomes easy.  It doesn’t mean temptations aren’t there.  It doesn’t mean I don’t have a meal, or a day, or even a week where I make choices that I may not be so happy about the outcome the next day or next week.

But the difference is I MAKE THOSE CHOICES WITH A CONSCIENCE DECISION!

So whether I choose to have a piece of cake at a wedding to celebrate that couples union, or I have too many drinks over the holidays…..I knowingly make a choice that I may not feel so great in my mind and gut the next day…..thus I have to decide if I am willing to wait out it clearing through my system to get my hormones, my mind, my body back into balance.

There is not stop and start…on and off…..challenge or no challenge for me…..it is Paleo Power all the way for me!

Now for me a challenge is more of a: do I want to try to train to be stronger for a couple of months, or do I want to increase my speed on a run.   Heck I have been even pulling more away from running so much and really adapting what is talked about on Marks Daily Apple.

I know it is not easy for any of us who have struggled with weight due to genetics, poor eating habits, or hormones…..but it is possible to abandon the “sad” (standard american diet) way of living….and truly live 100% authentic!

Thus my CHALLENGE to every friend, family member, EVERYONE….is to quit yo-yo-ing…..and start eating, exercising, praying for life….forever!

TASTY TUESDAY: FUDGE BITES

“FUDGE BITES”

INGREDIENTS:
1 cup coconut oil
1 cup nut butter (almond, cashew, tahini)
1 TB cocoa
Pinch sea salt
1 tsp to 1 TB honey or pure maple syrup
*modifications are welcome!  Add bits of nuts, coconut flakes, cocoa nibs, cinnamon, cayenne, etc.  for texture if you would like!
INSTRUCTIONS:
Melt half of the coconut oil, nut butter, and honey together.
In a food processor blend all ingredients until smooth.  It should appear slightly oily. 
Oil a glass 9×9 pan with coconut oil or olive oil. 
Pour mixture into pan and press/spread into place.  It will be kind of stiff feeling because of the protein. 
If you are wanting texture/chunks at this point then fold the other items in at this point before fully spreading it out.
Once all spread out, place into refrigerator for about 2 hours to firm up.  Then cut into squares for a delightful nutritious packed treat with no guilt!!!
*** Protein Powder: Add a ½-1 scoop to any “treat” to bump the protein ratio for a more satisfying and balanced treat with less likely of insulin surges!
I live a very whole food, real food, life.  But I do find the benefits to a great, quality protein powder.  It is a way to bolster the protein level in some treats I create occasionally.  It is a handy source of protein when on the go or traveling.  And by creating this “treat” for my family they are not reaching for some artificially created protien bar full of gunk!
It is a great compromise for a family that I am dragging along on my wonderful adventure of life with food in a whole, real, paleo, primal sort of way!!!
Why do I use some of the ingredients I use?

nut butters: SATISFYING (not peanut butter…not a nut!)
Protein powder:  for me regulates insulin, for daughter ensures she is getting protein into a treat!
honey or maple syrup: NATURAL

***remember the disclaimer:  This is only my opinion and my life I am sharing about food, recipes, etc…..consult a professional for any real advice!

Fear Not: Beautiful Bodies in Season!

WE MUST RESPECT OURSELVES!  We must respect that our bodies go through seasons and cycles just like the weather!

Our ancestors understood this better than we do.  They respected it better!  Could it be they were more in-tune with this fact because they weren’t bombarded with so many distractions?  Distractions of gadgets.  Distractions of ads telling us we should look like this or that?  Distractions of flashing stuff?

What if we decided to relax and respect what our bodies need?  What if we quit comparing ourselves from one person to the next?  What if we quit comparing ourselves to where we were a year ago?

Here is an example of respecting our bodies:

Did you know that during winter our bodies want to hold on to a bit more weight.  It is our bodies way of protecting itself from a hard winter, famine, food store shortage.

Did you know that your body is going to crave more fruit during summer, late fall,  because that is when it is in season, so your body can prepare for the previous statement on winter.

Did you know spring time tends to be when most of us are at our leanest.

Did you know that if you respect the cycle of your body fluctuating a bit here and there during each season and not freak out you are going to maintain a healthier metabolism as well as a healthier state of mind?

I know I feel like a broken record…lol.  I’ve mentioned most of this individually on previous postings, on my facebook page, and to many many many friends and family.  Yet I still see it, still hear it, still read about how many people don’t love themselves, don’t nurture themselves, don’t strengthen themselves!

Did you know that when you stress about all that above (even letting it be a consuming thought, a nagging irritant, etc is stress)….when you stress about these things…..YOU ARE SETTING YOURSELF UP FOR FAILURE!  

Why is all this so darn important!?!?!

Because I want all people….especially women…..to love the amazing person they were meant to be….the person they are RIGHT NOW!!!

This is the only way we are going to change the culture of self-hate for our daughters….girls in our lives!

When they see us loving ourselves….not depriving ourselves….nurturing ourselves with great wholesome food…great movement….great laughing….great community involvement….

When they see this they then don’t focus on what they think is wrong with themselves….therefore decrease the likelihood of them looking for “Love in all the WRONG PLACES!”…..

When we practice love….show love…are love….
They become love….expect to be loved in an honorable, Godly way….they respect themselves….they change the culture around themselves by demanding dignity, integrity, respect of their true being….the being GOD created them to be!

Our bodies…our sexuality…is not to be feared but to be embraced the way God intended it to be in ALL SEASONS!

Blessings and prayers ALWAYS!
~K 🙂

"S" Sounds on Sunday!

Celebrate…
Shoes…
Starchy veggies…
Cinnamon…
Silly…
Social…
Seven…

I know these all seem random and my thoughts as I proceed will all seem random as well.  Yet, I can’t help but see how it is all connected.  After all if I am living my life for Christ.  Thus, everything I do and experience will and should be touched or influenced by my walk with Christ.

I want to celebrate my faith saying thank you to my glorious Lord for everything He does for me!  I am beyond blessed to have a wonderful family.

I was thinking about shoes during mass the other day.  I know odd!  But as I become more and more of a minimalist with not only my life and stuff and attire, I have become more aware of how our shoes can impact our mobility.  Our shoes can nurture our alignment or hinder our health.  And if I want to be able to go, go, go for the Lord I MUST take care of my feet, thus my alignment.

I listened to a fabulous podcast last week as I enjoyed a fabulous long walk early in the morning.  The topic was about how even starchy veggies can still contribute to insulin surges…thus creating sugar cravings.  Thus needing to limit, or be cautious in how much we intake depending on our sensitivity with insulin as well as our nutritional, physical, and fitness goals!  Heck even our spiritual goals.  After all if I am “craving” anything but God I am putting too much focus on that craving that is not for God!

Cinnamon!  I love this amazing seasoning!  It is great in my tea in the morning.  A delightful sprinkle in warm coconut milk with cocoa powder and a touch of honey.   A fun twist with cayenne pepper on veggies or berries with coconut cream.  I sprinkle this amazing seasoning in and on just about everything: protein shakes, green shakes, salads, soups, drinks, cocoa/coconut oil bites, with almond butter and carrots!  It is warming, comforting, and helps control cravings….Ah I can envision God planting this beautiful spice in the garden of Eden just for me!

I have learned I must must must do something silly each day to make me smile! After all the more I laugh, smile, giggle through all of lifes trials the more I make God happy and the devil not so happy….not that makes me giddy with delight.

Socializing for me can be very exhausting sometimes but only because I am naturally in introvert.  But I know how important it is to socialize outside of my bubble because that is where I learn and experience some of the most amazing things and amazing people in my life.  It is how I am able to share what I learn with others.  It is how I am able to see God in action; through those around me.  Thus I’ve learned to make sure and respect the time that sandwiches around a larger gathering or event whether with friends or a function.  I try to take some down time before and after.

Seven days a week God gave to us to celebrate something new and different each day.  Therefore, I choose to reflect upon that seventh day of all the amazing experiences I had over the course of the last week and all I will encounter with great anticipation for the next.

What is your random seven words you want to think about, journal, reflect, and possibly share about today?! 🙂
Many blessings and prayers as always!
Live a gloriously silly day!
~K 🙂

Sugar: not so simple!

What harm could gum be?!  It’s not like there is much sugar?  Or heck it’s just a little bit of an artificial sweetener!
But it can truly make that much of a difference.
Let’s just look at the “P” word alone.  This stuff is NASTY!  It has been associated with mental deterioration!
And there is the fact that many of the sugar free gums contain aspartame that is just one nasty sweetener. 
Further, what many don’t realize: gum fakes out your digestive system….thus sending mixed signals!
Artificial sweeteners are just not a good idea!
Please take the time to check out all my highlighted links.
Bottom line is:  artificial sweeteners set up your body with confusion.  Thus making your digestive system to think it needs to do work when it doesn’t.  Thus making you hungry?  Artificial sweeteners mess with your chemical receptors!
So, personally we should try to stay away from all gum!  But I understand the need or want to have gum from time to time.  I like to chew gum while I work out.  So, I have found that the spry gum is the less offensive of all the choices.  It’s not perfect….but at least I receive no spikes in insulin.  I won’t experience brain fog, or other potential gunky stuff.  
I hope my humble opinion is helpful!
Many blessings to all of you try and striving to live a whole food, REAL life!
hugs and prayers always!
~K 🙂

Paleo: Protein, Power, Peace

I have been wanting to post about some of my favorite sites I go to to continually learn and grow through this amazing lifestyle I have embarked upon for over 3 years now.

It started out as a spiritual journey….that has turned into the most amazing life changing experience for my mind, my body and my soul!

But with this posting I promise to not get drawn out….I will just give all of you my favorite spots I go to for resources: recipes, Q&A, support, etc.  And I will give a summary of why I go to that particular site!

I have two main sites I go to:

balancedbites.com  and everydaypaleo.com

BALANCED BITES:

Understanding the science of food….how it hurts or heals us.
Sugar Detox recipes
Game planning for a sugar detox
excellent podcasts

EVERYDAY PALEO:

Fitness tips
great support as you read about her journey
recipes
mental support
family support

Now I am going to just list all the sites I read and then put them into categories :)….

Elana’s Pantry

Excellent source for recipes!!!

Mark’s Daily Apple

Excellent source for fitness and the science behind the food.

Food Babe:

Understanding the science about the chemicals in our foods.

Paleo Hacks:

Support forum with other Paleo’s
recipes
podcast

Whole 9:

I first learned about this site because of their book “It Starts with Food”

It is truly about getting back to basics…REAL FOOD!  Challenging yourself for 30 days to eat nothing but real food….
********************************************************************************
As far as categories are concerned these are how I look for something in each of these categories.  Listed in the order of how I go to them :)….

RECIPES:
Elana’s Pantry
BALANCED BITES
EVERYDAY PALEO   ***ironically….I think Sarah Fragosa has amazing recipes…but I have all 3 of her cook books so I go to my hard copies more than the blog site…:)…

WELLNESS OF MIND HEALTH:
EVERYDAY PALEO
BALANCED BITES

SCIENCE:
BALANCED BITES
Food Babe
Mark’s Daily Apple

FITNESS:
EVERYDAY PALEO
Mark’s Daily Apple

GREAT SPOT TO LEARN MORE ABOUT PALEO AND SUPPORT:
EVERYDAY PALEO
BALANCED BITES
Mark’s Daily Apple
Paleo Hacks
Whole 9

MOST FAMILY FRIENDLY:
EVERYDAY PALEO
Elana’s Pantry

EXCELLENT PODCASTS TO LEARN MORE AND GREAT GUESTS TO LEARN ABOUT THEIR SITES AND HOW THEY CONTRIBUTE TO THE PALEO/REAL FOOD COMMUNITY:
EVERYDAY PALEO
BALANCED BITES
Paleo Hacks

***I am going to finally mention one I haven’t really had the chance to delve into the site as much as I would like to yet….but I really enjoyed hearing her interview on Paleo Hacks podcast….Primal Kitchen.

And it was with that podcast and interview that I learned about Eat to Perform.

I don’t know much about those last two yet….but I look forward to reading and learning more!

Finally MOVEMENT…..my favorite spot to just watch/read/hear about quick ways to keep my body mobile and intune with how it is suppose to function and work is:  Aligned and Well.  Katy gives great sound science on how our bodies need to be respected.

SUMMING IT UP….

If I absolutely had to choose….

It would go back to the beginning of this post….BALANCED BITES and EVERYDAY PALEO.

And if you still pushed me…

I guess EVERYDAY PALEO would win because it is geared around family….they are both parents they understand the ins and outs of parenthood.

BUT….BALANCED BITES reminds me to be real…and it gives me a feeling of Gilmore Girls…lol….

So….

Those are my top spots for now….

I am continually learning….thus….

The list is continually growing…

I will add as I come across more or as I think of ones I may have forgotten!

Until then….

Many blessings to all of you…

Have a blessed week full of “P” POWER! :)….

~K 🙂


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