My Paleo Pantry - The Basics

I get approached all the time about how to start the Paleo way of eating. I think all too often we get caught up on these blogs and beautiful cookbooks, and we stop before we even start because we get overwhelmed. Believe me, I get it! I used to kill myself in the kitchen making bread from scratch, and trying to mimic all those comfort foods but then I realized that I was making it too difficult. I was supposed to be embarking on a new relationship with food, so why was a slaving away in the kitchen making all these paleo-fied comfort foods. I think it is okay to do that, and I do it more now, but at first the best thing to do is keep it simple. Don’t overwhelm yourself with homemade paleo bread, homemade almond milk, or pasta from scratch. Again, all great things but your goal is to establish a healthier relationship with food. So keep it simple, and at first don’t try to recreate those old foods.

To make it easier, I decided to share my staples. What I keep on hand at all times. For the most part, I eat leftovers for lunch but when I don’t I have things on hand that I can whip up in a pinch. Believe it or not, you can be paleo and not be in the kitchen 24/7. Step one, make sure you cook dinner that way you have leftovers. Step two, prep your breakfasts a few days in advance. I shared some tips on how to do that in my post Paleo Pantry-Breakfast Basics. Step 3, keep a well-stocked fridge and pantry!

Ready? Here we go! First piece of advice, READ YOUR LABELS. All too often, I see something that says “gluten-free” which in fact it is, but it has sugar, starches, and a ton of other ingredients you cannot pronounce. If you cannot pronounce it, do not eat it. It is that simple. Kid snacks are so bad about this. Gluten-Free chocolate pretzels, but the first ingredients is high fructose corn syrup. Just because it says gluten-free does not mean it is healthy. Start reading your labels. Take charge of your own health, don’t take the company’s word for it!

Pantry Staples

Oils

The cooking oils I keep on hand are listed below. I buy my olive oil, avocado oil, and coconut oil at Costco. The light olive oil and spray at Wal-Mart. Avocado oil has a really high smoking point of 500 degrees Fahrenheit, so you can fry with it and it won’t release a ton of nasty chemicals like most oils when heated to high. You can fry with it which is great for sweet potato chips. Coconut oil just has amazing health benefits, and is almost tasteless. So great for baking and breakfast items.

• Avocado Oil

• Olive Oil

• Light Olive Oil (for making ranch, duh!)

• Coconut Oil

• Coconut Oil Spray

Flours

I did not bake a lot at first because I don’t like to bake at all really. It is way too tedious for me! But, you can have all your favorites and do it the right way with no fillers, sugar, or nasty additives like Bleached White Flour. Bleach is in the ingredients…just saying. These three flours are the basics to pancakes, waffles, muffins, and anything else you want create!

• Coconut Flour

• Almond Flour

• Tapioca Flour

Dairy/Non-Dairy Substitutes

My kids still take in some dairy, we are in the process of cutting it out completely for them because they struggle with chronic ear infections. I do keep milk in the house but always organic. It is one thing I will not budge on. Organic milk, butter, and eggs. All the dairy we take in is organic because I feel it is what is best after my research. Again, my decision. I buy all my dairy at Walmart or Costco. I also try to buy dairy in its natural state. Whole. No chemical processes to remove fat or sugar. Just eat it as nature intended it, and eat it in small amounts and you are good to go.

• Organic Whole Milk

• Almond Milk

• Organic Half and Half (coffee)

• Eggs

• Grass-Fed Butter (Kerry Gold from Costco)

• Greek Full-Fat Yogurt (Stoneyfield from Wal-Mart)

Sweeteners

No need for white cane sugar here! You won’t even miss it I promise. Sugar is like a drug. The second I have a non-paleo treat, I am off to the races just trying to stuff anything and everything in my mouth. Sugar is addicting. It creates an addictive response in the brain, and boom you are on a roller coaster. Eat sugar and carbs, your blood sugar spikes, then you crash, then you take in more sugar and carbs…you see where I am going with this. Cut out sugar and carb loaded foods, and your blood sugar will start to stabilize. When your blood sugar is stable, cravings diminish, and you are on your way to a much healthier relationship with food. When you are craving a sweet treat, but don’t want to create that domino effect, try these alternatives! Perfect for coffee, baked goods, and on fruit!

• Stevia

• Honey

• Molasses

• Coconut Sugar

• Dates

Condiments

Alright, moving on to paleo approved condiments! Again, read the labels! So many things have added sugars. That is why for the most part I make my own dressings, and marinades. Super easy, and no additives. I get asked what I eat on salad all the time. I usually do a little olive oil and vinegar but if I have ranch on hand I just throw that on there. Salsa works great, or put some olive oil, honey, and some lemon juice together and shake it up. Boom, salad dressing.

• Fish Oil

• Gluten-Free Soy Sauce (Wal-Mart) or Coconut Aminos (Sprouts)

• Sesame Oil (Wal-Mart)

• Ranch (make my own)

• Mayonnaise (make my own)

Dry Snacks

You will notice as you make changes, that you don’t snack as much but I still do and so do my kids. I listed below what I almost always have on hand in my pantry for snacks, as well as in my fridge. Try to keep snacking to a minimum. Take in full meals 3 times a day, and keep these on hand for when you are running out the door and want to stick to your goals!

• Lara Bars (Costco)

• Wella Bars (Costco)

• Quest Bars (Amazon or health food store)

• Dates

• Plantain Chips (Wal-Mart or Sprouts)

• Boulder Brand-Potato Chips in Avocado Oil (Wal-Mart)

• Organic Raisins

• Organic Fruit Snacks/Fruit Strips

• Nuts

  • Almonds

  • Cashews

  • Walnuts

• Homemade Granola-Recipe from Against All Grain

• Beef Jerky (Costco-read labels)

• Non-GMO Popcorn (Costco)

Stocked in my Fridge at All times

• Milk

• Eggs

• Almond Milk

• All-Beef Hot Dogs

• Chicken Sausages (Adelle’s Brand, Costco)

• Vegetable Broth or homemade chicken broth

• Bacon, Bacon, and more Bacon

• Ham

• Turkey

• Salami

• Hummus

• Guacamole

• Avocados

• Broccoli

• Carrots

• Celery

• Bell Peppers

• Tuna

• Butter Lettuce (best for using in place of bread or wraps)

• Apples

• Raspberries

• Pineapple

• Cheese Sticks

Quick Snacks or Lunches

• Almond Butter-I put this on everything! But here is a quick list of my go-tos!

  • Bananas

  • Dates

  • Strawberries

  • Brown Rice Cakes

  • Banana Chips

• Fruit

• Fresh Raw veggies with homemade ranch

• Organic Hummus and Carrots

• Guacamole and Plantain Chips

• Salsa and Plantain Chips

• Tuna Salad with homemade mayo and veggies

• Wraps with the butter lettuce, ham, salami, and tomato with ranch or mustard, whatever floats your boat.

Alright, beautiful people. I hope this helps get you started! I don’t even think you need to label yourself as paleo. Just strive to make better choices. It is not rocket science. If it can sit in your pantry for months, don’t eat it. IF it has a ton of chemicals and additives, don’t eat it. If you can’t pronounce the ingredients, don’t eat it.

When I cook and meal plan, what I strive for it a protein and two vegetables. Does it always happen? No, but I try. So burger patties, with some roasted veggies and baked sweet potato is a staple around here, and we love it. Easy, and effective. Don’t complicate it. Chicken, broccoli, and a baked potato is wonderful balanced meal. When you haven’t’ cooked, keep these staples on hand so you can whip something up that is not only good for you, but tastes delicious! Being paleo is not about depriving yourself, it is about fueling your body as nature intended. Whole and healthy. Enjoy!

My Paleo Pantry- Breakfast Edition

The transition to Paleo/Gluten-free was not overnight. I made small changes to get where I am today. The first thing I did was eliminate bread, pasta, cereal, and oats.  Over the next few years,  I slowly let go of other things like fast food, coffee creamer, and sweet tea. Once you eliminate processed foods, and then go back, you quickly realize how much your body hates them. My stomach would immediately bloat up, or I would get heartburn and headaches. These are symptoms you don’t realize when you eat them daily. Give it a shot if you are experiencing extreme fatigue, headaches, stomach aches, inflammation, or any other ailment. Food is the source of it all! You will be so surprised how much better you feel when you are fueling your body with clean and nutritious food!

I know at first you are thinking, “What will I eat?” The answer is simple to me, but I know it is overwhelming for you, so I wanted to make it simple for you! I will list some non-paleo meals and then some great ideas on a paleo alternative! Also keep in mind, that all paleo really is, is eating real food. Food naturally occurring. You cannot grow cheese-itz, oreos, or pasta. Paleo eating is actually very simple when you think about trying to only eat things that go bad! If it can sit in your pantry for a month and be fine, probably not the best idea! Anyway, I hope this helps, and if you need any more ideas please don’t hesitate to ask.

Breakfast is my biggest meals most days. I try to take in protein and good fats. I stay full longer, and my energy is much better when I take the time to prepare a breakfast. Every morning I eat eggs, bacon or some leftover protein, and some veggies. If you would have told me three years ago I would be eating raw spinach with my eggs, I would have laughed in your face but now it is one of my favorite breakfasts. I cook bacon, fry up some eggs, and put it all over spinach. Seriously, yummy! You can achieve the body you want and eat bacon. Remember moderation. I don’t eat 8 slices. I eat two ok maybe three. Below I have listed some great swaps, and then some bulk breakfast items you can prepare when you are on the go!

Quiche-I love eggs, and I love mixing anything into my eggs, so a quiche is a match made in heaven for me! The best part is you can make the quiche tailored to your favorite foods! I make mine in a muffin tin, and that way I can grab and go!

Pancakes and Waffles- I make my kids paleo pancakes and waffles in bulk and keep them in the fridge for the week! My favorite pancakes are from Nom Nom Paleo called Cinnamon Coconut Flour pancakes. You can find them on her website. My favorite waffles are from Against All Grain. You can find the recipe on her website! They are made with ground cashews and super simple to blend up and pour in the waffle iron. Then my kid’s breakfast and sometimes mine is already made and our day is off to a good start!

Boiled Eggs-Hey, don’t turn your nose up at me! Sometimes you have to eat for fuel! Eggs are the perfect food, and so good for you. Boil them up, and eat them with some hot sauce and an avocado. Boom. Perfect breakfast.

Breakfast Veggies- My favorite breakfast veggies are kale, spinach, sweet potato, brussel sprouts and cabbage. Again, try before you judge! I usually make these veggies during the week for dinner, so I just double up and have them with eggs the next morning!

Paleo Muffins- Again you can make these in bulk and keep in the fridge. Take them to work with a boiled egg and a banana and you are set! I have so many favorites but I am going to tell you the best and easiest baking ideas are on a blog called PaleOmg. Juli is amazing, and hilarious. I love her blog, and she keeps cooking so simple! Try blueberry muffins, hidden veggie muffins, or my family’s favorite Banana Nut!

Bacon and Breakfast Sausage- Sometimes I make a ton of bacon in the beginning of the week, then I toast it up in the toaster over or on the griddle. Breakfast sausage is hard to find with clean ingredients, but it is so easy to make your own. Ground pork with some spices is all you need!

Paleo Breakfast Swaps

Coffee Creamer-I held onto this one for the longest time. I actually just gave it up last summer. Now I use organic half and half because I can tolerate dairy, and liquid stevia which is the only paleo-approved sweetener besides honey. You could also do bulletproof coffee which is insanely delicious it just takes a few more steps! It is coffee, grass-fed butter, and coconut oil Sounds gross but it is like a cappuccino. Sometimes I add coconut milk, and it is so good!

White Flour-The three flours I use the most are almond flour, coconut flour, and tapioca flour. Most cookbook authors are using these three now, and you can achieve and identical and in my opinion better tasting baked good!

Syrup- Please stop buying Aunt Jemima and use Grade A Maple syrup (you know it is real maple syrup) or honey. Low glycemic index and REAL FOOD.

Cereal-Paleo Granola with Almond Milk is just as good! Making your own is simple with nuts, dried fruit, and spices. All you need is an oven and a blender. Cereal is usually all grains, which means it is hard to digest and it spikes your blood sugar. Both things you do not want!

Oatmeal- Steel Cut Oats are gluten-free if you can tolerate them, but I like Danielle Walker’s Banana Porridge Recipe in Against All Grain. Basically a blend of soaked nuts, bananas, almond milk, and spices.

Yogurt- My kids like yogurt and so do I. We all tolerate dairy fairly well, so I just buy a really good brand. I purchase Stoneyfield Greek Yogurt. It has no additives and it is organic. Then I just add what my kids want to it. Usually cinnamon and honey. I also use it for homemade ranch, a substitute for sour cream, or to thicken sauces.

Alright, I hope this helps you get your day off to a good start! Breakfast really is so important. You are starting your day off fueled up and focused. I promise you if you struggle with binge eating or constant snacking, eating a big breakfast will help. You might say you aren’t hungry in the morning, but it is because you have trained your body to not be hungry. You have told your body by skipping meals to go into starvation mode, storing all your food as fat in order to sustain itself through missed meals. You aren’t doing yourself a service by eating twice a day. Intermittent fasting can be helpful for your metabolism, but not every single day. Take care of your temple. God gave it to you to be cared for, not mistreated. It all starts with food guys! You can work out all you want, but if your food isn’t where it needs to be, none of that will matter!

My Wellness Journey-Part4

I am so excited to finish this series with you guys! I love that I was able to really share my heart and my wellness journey with you. I think it helped me just as much as you! I honestly didn't even realize the obstacles I have overcome until I had to write it all out. I have really enjoyed it, and I hope you have as well! Below I am going to tell you about my transition to paleo and my final weight loss transformation after Silas! Thanks for following!

The final part of my wellness journey is mostly about nutrition. I honestly had no idea what was good for my body and what was bad. I really based all my food choices off of calorie content, not nutritional content. I think I just didn't care because I was achieving my weight loss goals, so what I was doing was working on some level. I was fit, but I wasn't healthy if that makes sense. I was a good size, and I looked good on the outside but my body was struggling. I struggled with chronic stomach aches, nausea, heartburn, and other digestive issues. I didn't even realize that I could control these symptoms with my diet. I just thought it was something I had to live with.

Then I learned about Paleo eating, or primal eating. Hayden came home one day and said the guys at work were talking about eating paleo. I said what the heck is that? He explained that it is basically going back to how the caveman used to eat. Eating foods in their natural state, and basically eating meat, vegetables, fruit and....here is where he lost me....no bread. I said, "shut your mouth I am not doing that." End of story. Mind you, my diet was cereal in the morning, sandwiches for lunch, and lean cuisines or rice something for dinner. So I blew him off, but when my husband gets something in his mind he does it. So he bought me "The Primal Blueprint" by Mark Sisson. I still said I didn't have any interest at all, but I started reading it.

The first few pages, debunked everything I thought I knew about food, exercise, and meal habits. For the sake of time, I am going to shorten this up to make it simple.

EAT.REAL.FOOD.

Fat is good for you, grains are not. I wanted to throw the book out right there. I can't be thin and eat bacon and eggs. I can't be thin and eat steak. Sure you can, and you will be healthier for it. Fat is fuel. It promotes a healthy metabolism, stabilizes energy levels, and helps you control your weight. I used to eat egg whites because I thought eggs were to high in cholesterol. Turns out eggs have little correlation to heart disease or cholesterol. An egg is one of natures most perfect food. High five to God because eggs are such an amazing food with so many health benefits. I was on board with the fat and protein portion of this thing, but no grains. What would I eat and aren't they supposed to be healthy for you? I mean we have been told our whole lives that whole grains is where its at. Turns out, that is a big fat lie!

"Worst mistake in the history of the human race" (UCLA evolutionary biologist Jared Diamond) [Grains] drives exce3ss insulin production, fat storage, and heart disease. Allergenic, immune-suppressing, nutritional value inferior to plants and animals. Whole grains possibly worse due to offensive pro-inflammatory, immune and digestive system disturbing agents-especially fiber. The Primal Blueprint

So this was about how my day would go. Eat cereal, get hungry 1 hour later, eat a rice cake, get hungry, eat a sandwich or wrap, get hungry eat some peanut butter and crackers, get hungry...you see where I am going with this. Constant spiking of my insulin levels and eating foods that were not naturally occurring. Grains were causing me major digestive issues, and once I stopped eating them they have completely disappeared.

I did not go all out paleo at first. It was small changes that led to a major change in lifestyle. It started with cutting out bread, which was so hard. Then I cut out oatmeal, cereal, any type of cracker. Now that I am two years in, I have completely changed the way I eat. I don't take in many grains at all, maybe once a week on a date and I try to make those good choices. Like gluten-free pizza. Over time I have seen that I have a major reaction to sugar, so I stay away from that as much as possible. I get headaches when I eat sugar, so I use things like honey, maple syrup and stevia. I used to think being bloated was normal but it isn't! That is your bodies way of saying, you are eating something I don't like. Something I can't digest.

I cannot digest grains, I get immediate bloat and stomach pain. Like I said, at first I didn't make huge change. Even now I am pretty much 80/20. I eat dairy, and the occasional treat or cheat meal, but now that I know how those foods make me feel, sometimes the indulgence isn't worth it.

Now that I start my day with healthy fats like eggs and other protein, I am energized and the leanest I have ever been. I don't eat 6 times a day. I eat 3 times a day with maybe a small snack somewhere in there before a workout. I fuel my body with healthy fats, protein, and vegetables. I honestly credit paleo to changing the way I viewed food. I am not afraid of food and calories. I am not afraid of what "fats" will do to my body. I welcome the calories and the energy food now provides me. My body has completely changed since going paleo. I weigh pretty much the same but the distribution is different. I am leaner. I am healthier, and most importantly I am happier. I don't count calories very often, and I don't obsess on every single bite. Paleo creates a healthy mindset. It is not a fad. Paleo eating will not fade into the background. I can give you countless success stories, including my own, of people who have cured themselves of ailments with proper diet. Almost every famous paleo blogger and cookbook author started because their health was in the trash and doctors couldn't fix it. Check out Against All Grain by Danielle Walker. Her story is on her website. Seriously wonderful stuff!

Below I shared some photos of my last weight loss transformation after Silas. I did this with exercise and paleo eating. No starving myself, no crazy fads. Just proper nutrition, and exercise. After I had Silas, I had post partum depression. I will expand on that later, but I didn't really get to start my weight loss journey until Silas was 9 months. I am goal oriented so I signed up for an 8 week challenge with a trainer named Ashley Nordman. Check her out! She changed my body with this program! I have found my stride with paleo and weight lifting with minimal cardio.

November 8, 2014 was a defining moment for me! I decided I was done with the baby weight, and I needed help! I did it on my own with Judah but I couldn't get the weight off with Silas. I asked for help and I am so glad I did! November 8, 2014 on the left and April 16, 2015 on the right. 3-5 days a week of working out most weeks, and 80/20 paleo.

Look at my face...obviously not happy!

Saying goodbye to that mom butt for good! Pretty excited about my results on the back side!

These pictures are 6 months apart. 15 pound difference. Tons of inches lost, and muscle built. I am happy with my body. I am proud of it. I worked very hard and it did not happen overnight. I put in the work and continue to do it. I hated it at first, but I love to exercise now. I love pushing my body mentally and physically. There are no quick fixes. There are no short cuts. I worked my butt off to be where I am. I want you to know that this is my life. I am not going to stop. I don't have an end goal. I do it because I love feeding my body the best I can, and training it the best I can. I believe that is what God wants for all of us. To feel our best, so we can serve him fully! I could go on and on about how being physically fit has changed every aspect of my life but this blog post is long enough! I now see exercise as a form of worship. I am worshipping God while I workout. I am training His temple!

If you need help with your wellness journey, I would love to talk to you! Email me today! Don't waste another minute!