On the Mend

Monday night last week, I was lying in bed reading, on the edge of dozing off to sleep.  The phone rang, as it seems to do when I am on the edge of sleep.  I was sure it was my husband.  He had gone out to an open mic to do a bit of stand-up, and he usually calls to tell me he's coming home.  I slowly climbed out of bed and ran for the phone before it went to voicemail.  It was my husband!  In a frantic voice he told me that I needed to come pick him up, "I think my ankle is broken!  I need to go to the emergency room!"

So I hopped in the car, not knowing what happened (I was really worried he had been hit by a car or fell down the stairs or something - how does one break their ankle at an open mic, i wondered), and drive the short distance to pick him up.  As I neared the corner to pick him up, I called him and he told me that his friend already had him in the car and I needed to meet them at the ER.  So I drove back up to our local ER and met them there.  We got him in to a wheel-chair and started our hour wait to get into see a doctor.  During this wait, I found out he decided to race a friend of his in a "5 house dash."  As he was about to cross the finish line, he heard a thwaap! and headed face-first for the ground.  He threw his right palm in front of him to catch his fall and also scraped up his right elbow and left knee.

After X-rays were taken, we found out that he hadn't broken any bones (thank goodness), but unfortunately, he had ruptured his achilles tendon.  They put a fiberglass splint on his leg, washed up his elbow and knee and sent him home.  By the next Tuesday (this week), he was in and out of surgery, and on his way to a steady recovery.  He now has a cast on and is hobbling around on crutches.

There are a few redeeming factors about this sad state of affairs.

1.) He has been eating Paleo for the last 2.5 months and has lost over 30 lbs.  (It is quite difficult to weigh yourself when you have crutches and a cast and you can't put your weight on your casted leg, but I actually think he's lost more like 35 lbs. by now.)  This is a good thing because it is less weight for him to carry around as he's crutching.  It's also great because, as he is losing weight, his body is in a healing mode and that should speed up his recovery time.  Paleo food is also void of grains, legumes, and seed oils, which can cause chronic inflammation.  Some inflammation is good when you need it to heal your body, but chronic inflammation is just not helpful and can cause or worsen auto-immune diseases, such as Rheumatoid Arthritis.  As he's healing, my husband needs all of the inflammation his body is making to go right where he needs it!

2.) Because he's been losing weight so easily and comfortably (we are NEVER hungry on a paleo diet) he is in a very positive mood, which I think will help keep him sane, me sane (have to help him with almost everything he wants to do - from cooking to showers), and I think if he's in a good mood it may lower his stress levels and help him heal faster.

Beef Bone Broth Simmering on the stove

3.) I made Beef Bone Broth!  You can check out the recipe/video here.  After browning the beef knuckles and mirepoix (carrots, celery, and onion) in the oven, throw them all in a big soup pot with some cold, filtered water and some red wine.  The acid in the wine leaches the calcium from the bones into the broth along with the collagen.  When the collagen enters your body and moves through your digestive system, it goes through unharmed.  It goes into the blood stream and finds places where the collagen is needed (a busted achilles tendon, perhaps?) and repairs it.  For more info on that check out Deep Nutrition.

Hopefully my hubby will be healed up in no time!

Dodging Bullets

I am 29.  I am 5'7".  I am over weight.  Starting at almost 215 lbs., I needed a change.  I felt tired all the time.  I had high cholesterol:  late last year when I gave blood, my cholesterol was 243 (total cholesterol).  I had pretty consistent moderate acne from the time I was about 12 years old.  I had exercise induced asthma, so I didn't like to work out hard, in fear that it might flare up.  I wasn't fitting into my clothes.  

Makin' my flexitarian Beet Chips.  March 26, 2011

But I love food.  So of course I'm fat, right?!  Everyone knows that if you eat too much good, tasty food, you're gonna gain weight.  And if you're lazy or you don't like to sweat it out at the gym, well, those pounds aren't going to lose themselves! 

I was very frustrated.  It came to a point where I felt like I was addicted to food.  I couldn't control my weight and I felt guilty and was extremely hard on myself.  I knew I couldn't fix it with a diet.  I've been on and off and on and off of low-fat diets for pretty much as long as I can remember.  Calorie restriction really worked, but here's the rub: the second you go back to your normal life, you gain it back (sometimes you gain more).  It was a terrible feeling.  I couldn't think of what to do.  

Another angle of the old me.  Not a pretty picture.    April 10, 2011

I researched food addiction on google and complained to my mom on the phone.  Being the child of 2 weight-watchers "lifers" I knew what was expected of me if I wanted to lose weight, but it wasn't working.  I had read Michael Pollan's "In Defense of Food" and was so ready to get healthy and as he says, "Eat Food.  Not too much.  Mostly Vegetables."  So I dug in a little deeper.  I got into the "Meatless Mondays" and crawled through "The Omnivore's Dilemma" (great book, just a bit of a long read for me).  I ate healthy whole wheat bread and focused on adding whole grains and beans to my meals.  I ate a ton of veggies.  I cut way back on my meat consumption.

And nothing happened.  Sure, I felt like I was eating more cleanly - focusing on "from scratch" meals and avoiding some of the aisles of the grocery store.  Then I looked into becoming a "Flexitarian."  It made so much sense.  I could eat mostly veggies and pasta and beans and grains and cheese and I could eat meat when I was in the mood.  I bought cook books and tried out some delicious recipes, but I still wasn't really having much of an improvement on my health.  

The old me: March 2nd, 2011

Then one day, while randomly listening to a new podcast I stumbled across on Stitcher Radio, Underground Wellness, I heard Chris Kresser talk about how grains and legumes and processed food wasn't very good for you.  I was in disbelief.  I'd heard that people with Celiac disease couldn't eat wheat, but normal people are fine, right?!  Wrong.  Many people with a more mild sensitivity to gluten don't even know they are gluten sensitive!  

It was the first time I had ever heard of paleo, and I was curious to hear more.  I started to listen to "Everyday Paleo" and "Latest in Paleo."  I couldn't get enough of this idea that was blowing my mind. ITS NOT FAT, MAKING US FAT!  ITS JUNK CARBOHYDRATES, SUGAR, AND SEED OILS!  We are not broken by default.  Medicine should be our last option, not our first!  Nutrition is so important!

It has now been 2 months since I began my primal lifestyle.  While reading "The Primal Blueprint," I eased into my new eating during my vacation to San Francisco and Yosemite.  At first it was weird; almost too easy.  Sure I wasn't perfect, but it was totally do-able.  I basically just focused on only eating meat, veggies, fruit, nuts, and some dairy.  

I can't even explain how great I feel.  The first month I dropped 10 lbs!  After that the weight isn't falling off nearly as quickly (I'm sure it is because I probably consume a bit too much dairy and fruit - both will raise your blood sugar much more than you realize), but I feel amazing.  There are times when I will go out for a walk and decide to do a quick sprint.  Just for fun.  And sure, when I slow down after my sprint, I have to catch my breath, but I don't have my asthma any more.  My face is clearer than it was when I was 12.  I'm not starving all the time, thinking about food every minute of the day, like I used to do.  I'm ok if I have to go a few extra hours without a meal.  I sleep more soundly and wake up to no alarm clock.  

I know I still have a way to go in my efforts to lose weight.  But I'll tell you one thing, I really don't think I'll be going back to the Standard American Diet anytime soon.  I feel healthy.  And I LOVE eating grass-fed steaks, pastured eggs, whole organic milk, fresh organic fruits and veggies and so much more.  

A delicious Primal Meal: Romain Lettuce with Chimay Cheese, Rotisserie Chicken, Crispy Bacon, and Beef Liver Pate.

My father is a non-insulin dependent diabetic.  Both of his parents had diabetes.  I knew, without going to a fortune teller, what my future would hold if I couldn't turn my health around.  

I feel like I've actually dodged a bullet.  After 1 more month living the primal lifestyle, I'll probably go in for a doctor's appointment and have my blood drawn and see where my numbers are at and hopefully confirm my suspicion:  I am getting healthier, I am dodging the bullet of diabetes, and I am adding years to my life.  

Me and my cubby hubby pre-primal: June 26, 2011

P.S.  My hubby has been eating primal for only about a month and a half and has lost 25 lbs.!  This is such a gift we are giving ourselves and each other.  It is a gift of health, and a longer life together.  :)

Hopefully I'll have some great "in-progress" pictures soon.  

Pickled Radishes - Lacto-fermented (Probiotic) & Paleo!

Perhaps you have a bushel full of radishes that you have plucked from the soil in your garden.  Or you may have gone a bit overboard just bought a bit too many radishes at the farmers market.  Either way, I have a suggestion for your consumption of said radishes:  Pickled Radishes!

[I do like very thinly sliced raw radishes on my salads and such, but most of the time raw radishes are a bit too "hot" for my palate.  So, of course, you can eat them raw, if that's your thing.  You can roast them up with other veggies in the oven.  You can also sauté them in some butter/ghee, salt and pepper.  Cooking them, in general, gives them a much more smooth, mild flavor.  Sautéed Radishes are one of my FAVORITE ways the eat a radish, second only to pickled.]

Pickles - Pickles - Pickles

You've probably had many different kinds of pickles in your life.  There's dill pickles, gherkins, bread and butter pickles.  I'm guessing you've probably also had other non-cucumber pickled items: sauerkraut, kimchi, pickled garlic, pickled watermelon rinds, hot Mexican-style pickled carrots, and many others.  Have you had pickled radishes before?

When radishes are pickled, the flavor becomes mild, smooth and almost buttery.  It still tastes like a pickle, but like no other pickle you've ever had.

Grass-fed grilled sirloin steak with pickled radishes, carrots, Romain and red-leaf lettuce, black olives, and 5 Cheese Garlic Spread from River Valley Kitchens

Pickling radishes (this recipe at least) uses Lacto-fermentation.  Feel free to check out the Wikipedia site for it here.  Basically,  you use water and salt.  No vinegar.  For Dill Pickles you would also add fresh dill, garlic, and pickling spices.  You can check out Sandor Katz's Book "Wild Fermentation" for a ton more info on all kinds of pickling.  (You can also google him, and there are a bunch of recipes on the web.)

Also, on a side note, pickled radishes are SO EASY!!!!  Oh my gosh.  You'll make them and literally be AMAZED at how low effort and quick these steps are.  Ready?

Start with a big bunch of radishes and a large mason jar with a regular 1 piece lid (not the kind that have a top and a seal, just one piece).  Wash and cut up your radishes into the size pieces you'd like your pickles to be in.  I like to do mine in bite size pieces.

Place your pickles in the bottom of your mason jar and cover with a thin layer of kosher salt.  I had about 3/4 of a quart jar full of radishes and used about 3 tablespoons of salt.  DO NOT ADD WATER YET!  Cover the top with cheese cloth and either tie a string around it or use a rubber band to make sure no bugs can get inside.

Wait 24 hours.  Take off the cheese cloth, and fill the entire jar to the tippy-ippy top.  If possible use filtered water, as chlorine may not allow your lacto-fermentation to do its thing correctly.  Place your metal lid on the top and screw it on, but not too tight.  Flip the jar upside down on your counter, on top of a rag or old towel.  SLOWLY and CAREFULLY open the lid until you see a little water come up around the edges of the jar.  This means that you have made a seal.

Don't touch this for a week.  Put a sign up if you need to, but just leave it alone and keep it out of direct sunlight.  After a week, BEFORE PICKING IT UP, screw the lid back on - then flip it right side up and take the lid off.  The odor may be quite foreign to you, but I'm telling you, these little bites of love will leave you craving more when they are all gone.

DO NOT PUT YOUR FINGERS OR USED UTENSILS IN THE JAR.  Don't do it.  There may be bacteria on those items and could ruin your pickles.  Use a CLEAN spoon and spoon your pickled radishes out into smaller mason jars (with their juice - if you need more liquid to have these jars full up to the top, add more filtered water) and then seal them up.  Stick them in the fridge and they should last up to (and maybe beyond) 6 months.  Enjoy!

What is the Paleo or Primal Diet? Is eating so much FAT even healthy?

I love eating Primal.  I actually love it more than when I ate whatever-the-hell-I-wanted.  It may sound weird that any restriction of food choices would actually be liberating.  To me, it is more of a framework; a structure to healthy living and life.  Eat Meat.  Eat Veggies.  Eat Fats.  Avoid Grains.  Avoid Sugars.  Avoid Legumes.  Avoid Processed Foods. There are definitely some middle ground questions around dairy, fruits and nuts.  I eat them pretty regularly, which is probably why my weight-loss is slower than most.  But I FEEL AMAZING.  Seriously.  AMAZING.

Anyway, I could tell you more about Paleo/Primal, but so many others have done a great job.  My favorite one is Fit Bomb's "What is The Paleo Diet?"  It is insightful and pretty much all encompassing.  It talks about the reasons behind the limitations.  It also provides TONS of links to further info.  If you clicked through and read all the info in all the links, you'd probably have read enough to get college credits.  But even just reading his take on it will clear up a lot of questions and mis-conceptions about fat, grains, and sugar.  It also answers some questions about why eating meat is actually BETTER than eating none at all (vegan/vegetarian).  

Side note:  A dear friend of mine posted an article on my Facebook page about why Paleo/Primal is bad for your health (this article was from the stand-point of a raw vegan).  I'm in the process of writing a response, but it is quite a long article, so I've gotta get my ducks in a row before responding.  

Let me know if there are any questions that Fit Bomb's Article doesn't answer for you and I'll do my best to research the answers for you!

Beginning to Lose it

It has been a little over 6 weeks, since I began eating primally.  So far, so good, I'd say.  Although the weight loss has slowed down, I'm still losing, which keeps me motivated.  Even on the days when I weigh myself and I realize I may have done more of a 60/40 than an 80/20 (primal/non-primal ratio), I still feel better than I have in a very long time.

It seems to be less of a struggle to go out to eat than I was expecting, which probably isn't the greatest thing ever: I should definitely be eating at home more.  The price tag of fresh veggies and meat is much more expensive on the "outside" and I've found very few places that serve grass-fed meat.  I have been bringing my lunch with me to work, which is not nearly as social as going out with a group to a local fast or slow food eatery, but I feel better by using the groceries I've bought for the week and not spending extra cash.

Some of my recent foodie loves:

• Grass-fed Mozzarella balls (about an inch in diameter - they come packaged in water) drizzled with balsamic vinegar and olive oil, with a sprinkle of salt and pepper.  I know this would be yummy with tomatoes and basil, but even by it self, it must be tasted to be believed!  
• Grass-fed skirt steak marinated and then grilled to perfection
• Lunch meat (Whole Foods roasted turkey, roast beef, or Applegate salami or ham) wrapped in a delicious, fresh piece of red leaf or romaine lettuce
• Coconut cream (take a can of real, full-fat coconut milk and put it in the fridge for an hour or so - we just have the A/C on in the house and that is enough - and then open the can and scoop out the soft, fluffy, coco-licious cream at the top) over frozen cherries
• Bacon, bacon, bacon, bacon, BACON! Yeah.
• Olives
• Mild Kim-chi
• Farmers Market fruit, for when I need something sweet
• Grass-fed, Beef summer sausage

Chorizo Buttered Veggies (with a bit of Chalula Hot Sauce)

Bacon Buttered Veggies
Last night I made myself a new amazing veggified bacon meal.  It's also amazing with chorizo and chalula hot sauce - don't skimp on the butter!  Here's the recipe (for 1 serving):

1 slice of raw bacon chopped up into medium sized pieces
1 big bunch of fresh veggies cleaned and roughly chopped (I used long purple beans (they called them purple asparagus's at the farmers market, but I think that's bologna), green beans, wax (yellow) beans, kale, and some crazy type of spinach where you can also eat the stems (it's purple and green))
Grass-fed butter (Kerry Gold, anyone?!) to taste (I probably used about 4 tablespoons)

Start with a cast iron pan on medium heat.  Once its toasty, throw in your bacon pieces and mix around until they are cooked through and a little crispy.  Then add about a tablespoon of butter (or two if you're in the mood) to the pan and let it melt.  As soon as it is melted, toss the veggies into the pan and toss to cover with bacon pieces and melted butter.  Add more butter if you feel like it.  Toss and wait a minute and a half and then toss again, on and on until your veggies are cooked to your liking.  I added some pepper and truffle salt.  It was yummy.  Check it out!

Primal-ish Vacation in L.A.

My hubby and I just got back from a vacation to Los Angeles.   We had a wonderful time.  I think we may actually move there in the not too distant future.  I would love to be closer to my parents and family (San Diego area).  I'd love to have hubby closer to the entertainment industry (that's his thing) and I'd love to be out of this terrible Chicago weather.  Sure, it's summer time and I can't really complain about it at the current moment, but here's the thing: When it's winter it is dreadful and all you can think about; when it's summer, the thought that winter is coming is dreadful and all you can think about.  At least that's the way it is for me.  It's sort of like looming darkness at the horizon.  But the very best, most wonderful part of possibly living in So. Cal. is the availability of fresh "beyond organic" veggies, grass fed/free range beef, poultry, eggs, and fresh seafood!  I mean, really... they even have "fast food" that is organic (I LOVE TenderGreens - more about that later).  So anyway, I'd like to move out there sooner than later.

While on our trip, we (did i tell you hubby is doing this too??!) were able to keep pretty darn close to our paleo/primal food preference during our trip.  Sure, it's probably because we were in one of the most image-conscious cities in the U.S., but still.  We found a great place for breakfast called Square One Dining.  We actually ended up going there for breakfast twice.  I got the skirt steak (grass fed?) and eggs (farm fresh), with organic mixed green salad with a balsamic vinaigrette and split an organic fruit bowl with the hubby.  We came back the next day for an exact repeat performance.  Now, this wasn't cheap (although looking back, we both agreed we could have totally skipped the $7.50 fruit bowl), but it was delicious.  Total yum-athon.

On my second day, we actually decided to drive down to Encinitas to visit some friends and visit with my parents.  For lunch with my parents, we went to King's Fish House.  I had the grilled Atlantic Sea Scallops and veggies and a side salad.  Not too bad at all!  The veggies in the meal were not organic, but I prefer not to be too overly picky about my veggies.  Quite delish, actually.

For dinner that night, our friends took us to an AMAZING Peruvian place called El Q'ero Restaurant.  OH MY GOSH!!!!  The food was so yum.  We all split an appetizer of quinoa breaded scallops.  (Perhaps I have an addiction to scallops?  Knowing is half the battle.  I think I get it from my mom.)  For my entree, I had the "appetizer special" of diced Ahi Tuna and Watermelon ceviche in a soy vinaigrette topped with tiny bits of basil and served over a piece of boston lettuce.  Now for all of you who are not into raw fish: I AM WITH YOU!  Seriously, not really a fan.  Kinda grosses me out.  But I decided to try this and it was ABSOLUTELY THE BEST THING I HAVE HAD IN A LONG TIME (and I eat at some amazing restaurants).  So yeah.  I wish I could have it again, but alas, I do not live in San Diego or even California: YET.

Then there is my all time favorite "fast food" organic, local restaurant: Tender Greens.  If you live in L.A. or San Diego and you HAVEN'T been there... turn of your computer and GO RIGHT NOW.  Totally delicious.  Did I mention I had them cater my wedding in San Diego (and everyone was amazed at how great the food was?!)?  Ok, so the meat is all local as are the organic veggies.  Everything is tasty and fresh.  We ate at the one in Downtown Hollywood 2 times on our trip (only 4 days).  It really is that good.  Go there, and let me know what you think.  I love their "Backyard Steak" salad with red and golden beets, butter lettuce and radishes, and their home brewed iced tea (is it passion fruit maybe? -- not sweetened, but so good).  Also, check out their "side" of roasted veggies!

Tender Greens: Backyard Steak Salad and a half side of roasted veggies

Last but not least, if you have ever had the issue of lettuce going bad in your veggie drawer at home, try prepping your lettuce and sealing it into mason jars for easy travel and it'll stay fresh longer (they say up to 9 days!).  Check it out on lifehacker here.

Um, also, P.S. I actually LOST weight on my vacation.  It doesn't get much better than that!

Oh my! I love hearing wonderful news from old friends!

I have been kind of addicted to this whole paleo thing.  I mean REALLY addicted.  But you know what?  There are WORSE things to be addicted to.  I feel amazing.  I am healthy, strong, energetic, happy, and I WANT to exercise.  Now if you know me, that last part about the exercise... well, it just doesn't sound like me.

The hubby and I went out for a walk by the lake this evening and just for fun I decided I wanted to sprint.  I have exercise induced asthma (at least I did last time I checked - I haven't sprinted in maybe 4 years) so I wanted to just do a little and see how I felt.  I was wearing my vibram five finger barefoot shoes, so the grass under my toes felt amazing.  I only sprinted for maybe 7 seconds, but I gave it 100%!  Then I slowed down to make sure I wasn't going to have "the weasies," but I didn't.  I was just fine.  So I waited a minute and then did it again.  Hubby even did 2 sprints.  It is really great to know your body can perform like it was made to... just like a cave (wo)man!

Also, after I got home from work I checked my emails and had received a really great note from my old friend Gabi at BrokeAss Gourmet.  She writes a great blog with lots of yummy recipes and she even writes for exercise.com and treehugger.com.  She and I worked at Camp Tawonga together back in the early 2000s.

She writes:

Hi Anne!

Wanted to let you know that your Paleo post was incredibly inspiring to me! After I read it, I started looking at my diet and thinking about the ways I could move it in the direction of primal/paleo eating and, to my surprise it was shockingly easy to do. It's been about a week-and-a-half and my energy is boundless, I've lost almost 10 lbs and my hair, nails and skin look amazing. Normally I think diets are silly, but I now see why this one is so popular. At first I was worried that it would be impossible for a professional food writer to make it work, but it's amazingly doable--and I love the 80/20 rule, and feel quite certain I'll eat this way for the rest of my life.

Hoping all in your life is wonderful. Thank you so much for turning me on to such a great thing. Your blog is great!!

Love,
GLM


This is so great!  I love it.  I look forward to seeing more Paleo friendly recipes on your site and can't wait to hear more about your experience!


And yes, the 80/20 rule is a lifesaver!  It makes paleo so doable.

Ann Cooper talks school lunches | Video on TED.com

Ann Cooper talks school lunches | Video on TED.com

Watch this and wrap your head around it! Amazing change is possible.

We must be the change we wish to see in the world.

Hiking Photo and some "Habits that make you Fat"

Hiking at Starved Rock with my Crew.  Let's be honest, it was TOO DANG HOT to hike on Saturday, maybe a heat index of 100 or more.  But we did have a great time.  Let's do it again soon!

My friends came prepared with a cooler full of beer (I don't really drink), but I came prepared with snacks!  Artisan Cheese slices, string cheese, sliced cucumbers, carrot sticks, beef jerky, blueberries, grapes, and a bunch of other stuff I can't remember now.

I just saw this article on Yahoo Health:  20 Habits that Make You Fat.   Now, I don't really agree with all of these habits, but there are a couple I really appreciate.

FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
So this is totally what I'm all about!  I think we are coming up to a tipping point, hopefully sooner than later, when people start to realize that Low-Fat is not the answer.  Now that being said, he doesn't mention anything about getting rid of the processed foods or the carb-heavy meals, but at least we might be getting somewhere with baby steps.


FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
As I've said before, "If it's free, it's not for me."  There are some exceptions though.  If there is a salad that comes free with the meal, I will gladly add that to my meal (skip the croutons).  I'm sure most aren't organic, but if you get too picky, it's hard to relax and enjoy your meal.  I would definitely suggest cutting out the free bread or chips you get with your meal.  They will only leave you wanting more (this is a characteristic of carb-laden foods).


FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.  
Seriously, this can change the way you feel.  It can also help you lose weight!  If you usually drink 20oz. of soda a day and completely cut this out of your diet, you can end up losing about 25 lbs. in a year.  But also, by limiting your liquid calories/carbs you can help your body regulate insulin better.  Check out "Fat Head" for more info.


FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
By not ordering the combo, you'll be cutting WAY back  on your carb/processed food intake.  Your body will thank you by not being as hungry in an hour.


FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
Once again, drinking your carbs is not exactly the greatest plan.  Its like giving your body an IV of sugar! 


Do you have any advice on Healthy Habits?

A little about Paleo - and 10 lbs. gone!

Ok, so here's an update.  After less than 2 weeks of strict Paleo (by strict I mean 80% of the time, and I still have a decent amount of dairy), I've lost 10 lbs.  I feel amazing.  My complexion is the clearest it has been since I was 12.  I love eating. 

Disclaimer:  I'm not a doctor.  I'm not a scientist.  I'm just a person who's into Paleo.  If you disagree with this stuff, that is OK.  If you want more info for the real facts, check the internet.  It has a ton of sources for more info. 

For those who are wondering here's a little list of the food ideas on the Paleo diet (at least what I'm doing - feel free to surf the net for more lenient or strict restrictions that will fit your needs):

• No Soda - diet or regular.  If I'm thirsty I drink water, iced tea, or on occasion a small glass of coconut water.

• No Processed food - Does it come in a wrapper and sit on a shelf?  Most likely, it's not that great for you.  There are some exceptions, but as a general rule: If you have seen marketing for it, it's probably processed and it's probably not so great for you.
• Grains - I know.  This part is a bit of a far reach for most people.  wheat, barley, oats, corn, rice, and everything you can make with these products are pretty much out.  There are two main issues.  One is the gluten in wheat; it can cause a ton of different issues, and we've been eating them for so long (our whole lives) we may not even realize that stomach aches, heavy gas, bloating, and other digestive issues are NOT normal.  Grains are also almost all carb with very little actual nutrition. 
• Fats: Eat them.  Obviously stay away from trans-fats and the "vegetable oils,"  but try out some new ones.  Coconut oil is my new favorite cooking oil.  It has a high smoke point and it smells and tastes amazing! 
• Switch your peanuts for REAL nuts.  Peanuts are actually legumes.  Switch to delicious nuts like almonds, cashews, etc.  Even switch your nut butters.  I like Almond nut butter. 

• Stop eating white potatoes.  Seriously. 

• I eat a moderate amount of dairy.  I'll probably cut back on that soon, but for now, I'm going at my own pace.

• Cut WAY back on sugar.  Way back. 

• Meat - try to stick to grass-fed whenever possible.   No farmed fish. 

• Don't eat beans.  
• I'm sure I'm missing something, but it's a good start.

A few of my favorite things to eat:

• Fresh Whipped Cream and Organic Berries:  Take some heavy whipping cream (organic) and put about half a cup into a medium sized mason jar.  Shake vigorously until it feels like the liquid is gone.  [NOTE: Do not shake for more than 5 mins; if you shake past the whipped cream phase, you'll end up with organic butter and buttermilk.  Delicious, but not what we're looking for.]  Wash your berries.  Spoon out as much whipped cream to top the berries.  Enjoy!

• Roasted Veggies:  I just wash and chop organic/local veggies from the farmers market and throw them in a gallon size zippy bag.  Toss in a few tablespoons of oil (you can do olive oil, but I found I LOVE the flavor of Coconut oil in this recipe) a bit of salt and pepper to taste, and any other seasoning/herbs/spices you're into.  Zip the zippy and shake that bag like crazy!  Once you feel like everything has a good amount of coating, toss it into a large baking/Pyrex dish and pop it in the oven on 425 for 20 mins.  Take it out, toss the veggies around a bit (make sure to get the bits on the bottom, so they don't burn) then put it back in the oven for another 15 mins.  If they're not roasted enough for you at this point, feel free to leave them in a bit longer, but keep an eye on them!  When they're ready, take them out and let them cool a little -- they will be hot!  Then enjoy.  If you're using coconut oil, make sure to heat up the leftovers so you don't get the solid oil grime from it being in the fridge. 
• When I'm going out to eat, I love ordering a Caesar salad with no croutons, dressing on the side and a big fat sliced skirt steak on top.  So yum. 
• Bacon.  Eggs. Sausage.  Love it.
• Beef (or other meat) Jerky:  When we were on our way back from Yosemite (120 route) we stopped by the Tie Dye/Jerky lady and got some amazing, delicious bison and elk jerky.  I've been craving more, but obviously, it's not that easy to get around Chicago.  I've found a recipe I'm looking forward to trying very soon.  

• Olives:  They have an olive bar at my local Whole Foods.  I get the black olives and the green olives stuffed with garlic.  Yum.

• Nuts:  Seriously, one of the best take-along treats you can find.  Almonds, Walnuts, Pecans, Macadamia nuts, cashews.  (My mom HATES walnuts and pecans, but if you dig 'em, toss them into your veggies while you're cooking!  They add healthy fat, a nice crunch, and the fat content will help you stay satiated [full] longer.) 
• Kimchi and Homemade pickles:  I like to buy "King's Mild Kimchee" that is available at my local Whole Foods.  Pickles… make them yourself!  They are amazingly easy to make.  Last week I made a batch of homemade dill pickled cucumbers and a batch of pickled radishes.  Radishes are my all time favorite pickled veg.  Wash, trim and cut up your radishes to the size you want the final product to be.  Put them in a jar with a couple teaspoons of salt sprinkled on them (this was for about 1/4 gallon of radishes).  Put cheese-cloth over the top and put a rubber band around it (this keeps the bugs out).  Come back in 24 hours and you'll see quite a bit of water drained from the radishes.  Take off the cheese-cloth and fill the jar all the way to the tippy-top with filtered water.  Put on the screw-top lid.  Flip it over.  Unscrew the lid a little at a time until you see a bit of the water come up around the edge of the rim.  This means you have a seal.  Place this on a kitchen towel on your counter, out of direct sunlight, for 1 week.  Screw the lid back on (if you forget, you may have a bit of a mess to clean up) flip the jar right-side-up and voila!  You have pickled radishes.  They might smell a bit funky if you're not used to naturally fermented pickles, but seriously, try them.  You might dig 'em.  You might hate them.  I think they're delish!

The Primal Blueprint

Over the past couple months, I've been listening to a bunch of "Paleo Diet" podcasts on stitcher.com (a streaming radio, like Pandora or slacker, but with podcasts instead of music).  At first, I was a bit leery of Paleo diet.

In case you have no idea what I'm talking about from Wikipedia:

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet. Centered on commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of grass-fed pasture raised meats, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

So yeah.  It seems a bit extreme: no grains; no dairy; no salt; no refined sugar; no processed oils.  [I know you just read that, but I'm telling you again, for affect.]

So I checked the internets for some more info and found that many people who follow a Paleo Diet have AMAZING success with weigh loss, as well as general improvements in health and energy.

In peeking through "paleo" on amazon.com I found a book that seemed like people really were into.  4.5 stars out of 5, reviewed by over 190 people... I figured I'd check it out.  It's called The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy.  The author has a website you can check out at www.marksdailyapple.com.

While reading the book, I really started to understand how grains and processed foods really ARE kinda toxic to our digestive systems.  The writing is technical, yet very approachable and surprisingly easy and quick to read.  After reading about the affects of grains, I tried to skip them, but gosh is that hard.  So Instead of having a burger, I'd have a burger minus the bun with sweet potato fries.  (Technically fried food in general is a no-no, it really is about moderation.)  You just do the best you can.  And slowly. And then when you're in the mood for it, you just switch to barely any grains and processed foods.  At least it was that easy for me.  Especially after learning/knowing how much the processed food chemicals affect our digestion and health, it was almost like knowing the negative effects, changed how I felt about the actual food.  [I did a similar thing with aspartame and soda a few years ago, now I barley touch the stuff.  When I see friends and family consuming these products I try to tell them about what the chemicals do inside your body.  I try not to be judgemental about it, but it's almost an evangelical urge to tell everyone I meet!!!]

The book also supports the 80/20 rule.  Where you stick to your healthy good food at least 80% of the time and the other 20% you can do what you want.

So far I've been easing my way into it over the past 2.5 weeks and just started being a bit more strict about grains and sugars (I already almost always avoid processed foods to begin with).  I thought it would be more difficult; after a while you just kinda eat what you should be eating, instead of craving things you shouldn't.

Have you tried the paleo diet?  What do you think?

Shampooing your hair? You're doing it wrong!

So by now, you've probably heard about "no-poo."  Or perhaps you haven't.  No, "no-poo" isn't about abstaining from taking a crap.  "No-poo"is a collective term for methods of washing hair with no commercial shampoo, according to Wikipedia.  I guess I'm kind of on a track to being a "crunchy granola" hippy, although I'm sure there are many that would disagree with my definition of hippy.  


In college, I had an amazing Women's Studies professor who told us all about how every time you shampoo your hair, or put on deodorant, or lather up shave gel, you are putting chemicals in contact with your skin.  Your skin is the largest organ you have and will transfer chemicals into your body.  


Then I went to a "Arbonne Party," A.K.A. a gathering where someone tries to sell you a bunch of natural makeup and skin care products, and they were talking about the ingredients in skin care products and how most are petroleum based or have other chemicals in them.  Then I read the following paragraphs from in "What's in this stuff?" :


Many of us rely on the fact that the chemicals we use every day have been fully tested and found to be safe for humans.  But the reality is that there are about 70,000 chemicals currently in use, with 1,000 new chemicals coming on the market each year.  There are no basic safety data for over 43% of all chemicals in use today, and full safety information is available for only 7%.  Among the compounds commonly used in household products [shampoo, cleaning supplies, laundry detergent, etc.], there are full safety data for only a quarter of them.
...
Nowadays, we ingest dozens of harmful and largely unevaluated chemicals when we eat conventionally grown produce; fertilizers, herbicides, pesticides, and fungicides all combine to make so-called fresh food a significant source of poisons.  When we eat conventionally reared meats, we are ingesting growth hormones and a myriad of just-in-case medications given to conventionally farmed animals -- not to mention the pesticides, herbicides, fertilizers and fungicides contained in their feed.  
... 
In addition, when manufacturers try to reassure us that potentially harmful chemicals are used only in small amounts in their products, they are glossing over some relevant facts.  Each day, we are exposed to many different chemicals.  For example, we don't just use a shampoo once in our lives; we use it regularly  sometimes daily, and we use it in hot showers and baths, so that the chemicals become vaporized and are absorbed in greater quantities into our bloodstream.


Then I spoke with a couple people at an "Eco-Judaism" retreat about no-poo.  They said it was really easy.  You just don't use shampoo.  You can use apple cider vinegar to condition your hair.  You can use  a mix of water and baking soda, if your hair becomes greasy.  Everyone has their own way of doing it.  So I figured I'd give it a whirl.


I have greasy hair, but I also have TERRIBLE psoriasis on my scalp.  So I started out by using a mix of water and baking soda to wash my hair and then conditioning it with apple cider vinegar -- every day.  Through the last few years I've been on again, off again of the no-poo thing, but recently, I've been on it.  Instead of washing it every day like before, I'll shower but just rinse my hair with only water.  Then a few days a week I'll drizzle my wet hair with apple cider vinegar, then rinse it out with water.  


I love the way my hair feels.  I love that I'm not adding additional chemicals to my body.  I love that it is very inexpensive.  I love that my psoriasis is much less prevalent.  


If you're interested, here are some more websites with info on "no-poo."


"No-Poo" Livejournal Board
Green Upgrader
MSNBC
Naturally Curly: The Curly Girl Method

"Shovel your Shitspot" and starting positive habits

It's easy to imagine how a house can collect things.  Like a giant magnet, snapping up passing objects and hurtling them up the front steps into the hallway or the kitchen or the basement.

Or perhaps it isn't the house.  Maybe it's the inhabitants of the house, instead... like a row of tiny ants picking up a large bean or a small seed and moving it into the room and then going back out for another and another and another.

I have ineffective habits.  I don't like to use the word "bad" because that is so ethically and morally charged word.  I don't think habits in themselves have a negative or positive moral feeling but a feeling that they either make your life more happy, effective, healthy, fulfilled... or they don't.

One of my inefficient, negative leaning habits is the accumulation of stuff.  Being an "Anne-of-all-trades" I have so many hobbies.  I love to cook.  I love gardens.  I love taking photographs.  I love crafts of all sorts.  I love games.  I love books.  I love music.  And with each of these hobbies, I add another pile of stuff.  Lenses, paint, fabric, zippers, lemon-zesters, cookbooks, drawing books, plant books, paper, board games, dice, I could go on and on.  It is a lot of stuff.  It is overwhelming.

And it is a mess.  Ever heard: "A place for everything, and everything in it's place?"  Well, that's not how it is at my house.  There only a few places for a few things and everything else on the counter.  Or the dresser.  Or the table.  Or the floor in the corner.

My hubby and I also collect art.  I would say he is a curator, but he doesn't agree.  One thing we do agree on: the walls are for art.   The bummer of that is that if the walls are for art, then the walls are not for book shelves, or cabinets, or other places for "stuff" to call home.

So I'm disorganized.  I've always struggled with it.  I can remember being a little girl and going through drawers of toys and organizing them... then 3 days later it was like all that organization never even happened.  But the struggle is there.  I won't give up.  I've read Covey, Morgenstern, and tons of other authors on how to organize your life.

I have breakthroughs every so often.  I've been using google calendar to organize my time and it is working like a charm.  I'm still busy as ever, but I can look at my my calendar on my phone and quickly tell people if I can attend their event and I can even write it down right then, so I know I can't overbook it.

I've also been much better at grocery shopping and healthy eating.  Granted, I haven't mastered this, but each weekend on Saturday morning, I'll breeze through my vegan/vegetarian cookbooks and find 3 or 4 quick recipes I think my hubby and I'll like and then write up the name of the recipe, the book/page it's on, and then I'll make up my grocery list.  I'll go to the market or the whole foods and get everything on my list (plus a bit more).  This organized food shopping is much more effective than my old style: "I'm hungry.  Whats for dinner?  I don't know.  Let's go out and get something."

So in my battle with ineffective habits, I have found: Habithacker.

So far it has helped me to:

- clean up before going to bed.
- leave an area as clean (or cleaner) than when I got there.
- "Shovel my Shitspot":  This means to find a single place that tends to gather junk and make a regular - everyday - effort to clean it off/out.  For me:  that is my kitchen sink.

I'll let you know how this goes.  Wish me luck!

If it's free, it's not for me

Recently I've been attempting to be more intentional about what I consume.  I've tried to cut back on the meat, processed foods, and sweets I eat.  I'm not really eliminating these things from my diet, just eating less of them or better quality (grass-fed, wild, or pastured meat; lower-processed foods; not having dessert at EVERY meal).  It does take some will-power, but the key is knowing -- believing -- that those things really aren't good for your and that we, as a society, have been tricked (marketing much?)  into wanting, must-having, and consuming these easy, fast and convenient food-stuffs.  I'm sure that marketing brain-washing is not news to you.

The other, more difficult task I attempt is to limit my consumables beyond food.  Clothes, books, junk: I've got lots; so much stuff that doesn't have a home in my house and just collects dust.  I have more moments of weakness than I'd like to admit, but I try not to buy things that I really really don't need.  I'll take a day or two and think it over.  If I STILL want the "thing" I'll buy it.

In today's "throw-away" culture, there is so much stuff that we don't use.  Perhaps it worked 2 times and then it breaks, so we toss it and get a new one.  Perhaps we buy things thinking "I'll need this some day," and then it sits in our parents attic for decades (sorry mom and dad!).  We have a lot of things that feel important when we are at the cash register.  They feel like a good deed for your life.  They give you a great feeling of opportunity or inspiration.

I aim to also be more intentional about what I take for free.  I read somewhere (Flexitarian Diet, perhaps?) that a key to keeping to a healthy lifestyle it to say "NO" to free food.  There is free food all around us.  Samples at the grocery store, bagels and donuts at the office, candies in a bowl at a local retailer, cookies at social gatherings; everyone loves to give you free food.  In reality, these foods (in portions other than a nibble, and really, who can take just a bite?) aren't really the greatest things for you.  Usually they are highly processed, cheap, and high in sugar/fat/chemicals.  It's hard to turn away free food, but if you can do it, it may make you a healthier and more aware consumer.

Bites of Yum - Original photography from Baconfest

Terzo Piano - Empanadas with Dreymiller and Kray cinnamon bacon, dried Seedling strawberry, toasted almond, salsa verde

one sixtyblue - Pastrami cured pork belly Reubens with one sixtyblue sauerkraut

Small Bar - Braised bacon brioche with salted maple butter and crispy egg yoke

Veerasway - Chocolate Crispy Pork Turtles: Rich Chocolate over crispy cardamom pork with cashews and rain chutney 

Black Dog Gelato - Banana and Bacon's Foster

Chizakaya Japanese Pub - Grilled bacon nigiri with house made kimchi sushi rice and smokey bacon ikura

Sable Kitchen & Bar - Applewood smoked Bourbon bacon jam, crispy polenta cake, St. Andre cheese fondue

Blue 13 - Honeydew Melon Salad: honeydew melon, honeydew gelee, frisee, candied walnut dust, bacon vinaigrette

The Bristol - Bacon Banh Mi

Boka - Braised bacon with bacon spatzel

Gemini Bistro - The Elvis: Home-made crunchy peanut butter, fried banana, honey peppered bacon, griddled banana bread

Forest Grill - Roasted bacon bratwurst sausage on caramelized onions

La Madia - Spinach and bacon ravioli with brown butter sauce and parmesan

The Red Canary - Bacon cured Steelhead trout on top of Nueske's Cherrywood-Smoked Bacon and a bacon mushroom salad

Miramar Bistro - Caramelized pork belly with wilted escarole and maple pineapple chutney

Magnolia Cafe - Pork'n'Beans: Sourdough bread with white bean spread topped with thick cut bacon and greens

The Black Sheep - Banana panna cotta, cherry wood smoked bacon brittle, and peanut butter froth with a lady finger spoon

Atwood Cafe - Cherrywood smoked bacon and black current friut roll-ups; bacon "cannoli" filled with maple and bacon marscapone