Competition Time!

Give Away Time!

Win these cool socks from The Sox Box!

The Sox Box are a great company who specialise in sports socks geared towards Crossfit enthusiasts - but they are ideal for all sports.

Visit their website here to checkout their full range or order a custom design!

To be in with a chance of winning all you have to do is like and share the photo on my facebook page!

I will announce the winner on Friday 15th February.

Get liking!

Another Whole30, DONE!

So as many of you know, January for me consisted of another Whole30. For those of you new to Paleo, the Whole30 is a 30 day 100% Paleo protocol where we strip everything back to grass roots and go back to Paleo basics. For all of us, newbies and Paleo veterans, this is a great way to reevaluate our eating and think about why we eat the way we do. For more details on the Whole30 visit the website here. 

So yesterday I officially finished my January Whole30. I generally eat 80/20 Paleo anyway and being my fourth time I thought it would be all plain sailing and that I would have zero issues with finishing it.

After my Christmas indulgences my body was yearning for some good clean eating, so the first few days were almost liberating. Giving my body what it needed, clean good food, and a means to hopefully undo some of the bad I had done to myself over the festivities.

Unfortunately I got sick about 2 weeks into my 30 days resulting in a course of antibiotics. I wasnt happy about this. No.1 because it meant screwing up my gut in the short term (que probiotic doses to beat the band) and No. 2 it meant my gut was not going to get the optimum healing the Whole30 was designed to stimulate.

There was little I could do and I continued on with the program despite my shit feelings! The one thing that DID occur to me however is that every time I do a Whole30 I get sick! I don't know if it is because my body is detoxing, or because I always do a Whole30 when I feel run down and most needing it (a coincidence,my body on way down to start with?) but if you have had similar experiences please let me know.

Overall I would say I found things very challenging this time around. I dont know if it was the post Christmas mentality, the January blues or the fact the I was very busy with college and mentally craving some fun/a night out, but it was HARD!

But I am happy that I got through it successfully and can happily say my 4th Whole30 was wholeheartedly a SUCCESS! As I posted on my Facebook page yesterday, the fact that the program is STILL challenging on my fourth go shows what a great program it actually it. So kudos to Melissa and Dallas!

Overall I lost about 6 pounds. But weight loss is not really a goal for me. The healthy benefits, the flat tummy, the great energy levels and great GI activity far outweigh this (pardon the pun!)

If you are new to the Paleo and want to go the whole hog, I really recommend doing the Whole30.

As they so elegantly put it:

"Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term healthy"

January Whole30 Update: The Return Journey Always Seems Shorter!

Hi all,

Hope you are all having a positive January so far and I hope those of you, like me, doing a Whole30 are happy!

Today officially marks the second half of January and therefore the second half of my January Whole30!
Like a lot of journeys, the return journey always seems shorter than the 1st journey (getting to the destination!) and sometimes goals like the Whole30 can feel that way!

Once you get over the initial difficult faze things inevitably get better and much easier. For me my Whole30 has not been 100% plain sailing. Last week I unfortunately had to start a course of antibiotics for a bad case of strep throat.I am actually still on antibiotics and my gut is not the best for it truth be told.

But at least I am eating clean and helping my gut in every way I can, given the circumstances. Hopefully once I get off them and I start my probiotics I can get back to healing again.

Food wise I have been keeping to my reliables and knocks to my budget has meant no added extras. I have been concentrating on bone broths, homemade soups, plenty of salads for optimal phyto-nutrients and snacks of nuts etc.

Weight-wise I lost my Christmas weight in just 2 weeks Paleo eating. (I had gained 4.5lbs over festivities).
The real challenge for me from here on in is to actually minimize any further lose (I know, it is irritating for others to hear this but believe me this can be just as annoying as the opposite).

So, next week in particular portions will need to increase and snacks become more substantial.

All in all I am happy with my cravings (as mentioned earlier in the week I would love a glass of wine but not too badly!).

Paleo Eats Days 3 - 7

Day 7, already!
So hard to believe a week is over already and I must say it has been easier than I thought.
Considering I had a few slip ups over Christmas I thought I might struggle to get back into the groove so to speak. But fortunately it has all been good so far.

I think it is easier when you just cook everything from scratch yourself so you know exactly what you are eating.

Also, over the weekend I was busy at college but I prepared for it by making sure I packed a lunch and made some soup the night before to flask. Preparation really is key.

If you really must pick up a lunch on the go opt for salad at a salad bar and pick what is in it yourself. Add some protein and you are good to go.

It is easy to get stuck in a rut so I am hoping to get some time to cook something a little more imaginative this week.

Here is my Paleo eats Days 4 to 7

Day 4

2 x scrambled egg in ghee
1 x orange
Handful of nuts
Lunch: Tuna Salad

Dinner: Steak, sweet potato and asparagus.
Snack: Nuts

Day 5:
BF: Banana
Snack: Nuts
Lunch: Vegetable Soup, Turkey Salad
Dinner: Steak and stirfried greens and avocado

Day 6:
BF: Scrambled eggs
Snack: Fruit Salad
Lunch: Turkey Salad
Snack: Nuts
Dinner: Curried Butternut soup
Snack: Raisins

Day 7:
Scrambled eggs
Snack: Banana
Lunch: Curried Butternut soup
Snack: Apple
Dinner: Lamb burgers, sweet potatoes, green beans, carrots, parsnips
Snack: Raisins

Pretty happy with that lot though I do need to work on variety and not to rely to much on fruit!

Hope your first week has gone well, I do have a little bit of a sore throat today and have been sucking zinc lozenges. Hopefully I nip it in the bud before it develops.

Talk soon
Happy Eating,

Denise

Paleo Daily Eats - Days 1 - 3

Today marks Day 3 of my January Whole30.
Things are going well, I am gradually getting back to some sense of digestive normality  though there is still definite abdominal bloating after my little indulgences.
I struggled at work today as I didn't have time to have breakfast so I had to make do with microwaved scrambled eggs - I know nuked eggs. I shouldn't have bothered - taste wise or nutritionally.
Lesson learned.
Apart from that things are good, it is just about being organised and having the right food in the house to eat.
Blood sugar levels feel good, I am rarely hungry and feeling satisfied. In the past I have been guilty of under eating so I have been eating loads and snacking on plenty of fruit and nuts.

My 3 days eating have gone like this:

-Day 1: Brunch - Bacon, kale, pepper and onion omelette with nuts and strawberries (pic above).
Dinner - Roast beef with broccoli, cajun spiced roast sweet potato,

Snack: Banana
Snack: Nuts

Probably not a lot of food but I was still off work and rose late. Had a quiet day and also probably had eaten more than enough in the days preceding!

Day 2:
BF: 2 scrambled eggs
Snack: 2 x satsumas & nuts
Lunch: Homemade veg soup (homemade chicken stock) with tuna salad
Dinner: Salmon, sweet potato, root veg, broccoli
Supper: : Ginger, Garlic and Lemon Prawn Stirfry (Made with loads of coconut oil) - taste of tomorrows lunch!
Ginger tea

Day 3:
BF: 2 x Scrambled Eggs
Snack: 2 x satsumas
Lunch- Veg soup and prawn stirfry
Snack: Banana
Dinner: Lamb burgers, sweet taters, kale, root veg (partner fond of these!)

Snack: Apple and nuts
Ginger & lemon tea

What have you been eating?

Positive Thoughts - The Key To Success

Good evening all!

Hope you are all keeping well and slowly easing your way back in to post Christmas/New Year life!
Do not let your  growing sense of doom take over (so your boss was an a-hole today and your child decided to start the first working day of the year with a vomiting bug), but rather use 2013's brand newness to knock yourself into action.

Set yourself some goals - be they diet related, work focused or aimed at your personal life, I find the beginning of the year is an ideal time to dwell on your aims for the 12 months ahead.

Taking on a Whole30 is no different. We need to consider the reasons we are embarking on such a challenge - what do we hope to achieve, what do we aim to gain from it?

Even if this is not your first Whole30, exploring the reasons we have decided to retake this challenge is important too. Discovering what makes your body tick, what your triggers are and what your cravings are say a lot about what we need to change in our diets as a whole.

For me I am doing my fourth Whole30 to reset my system after a not always perfect Christmas season. I need to get back to basics and being an all or nothing type of person I need to go 100% sometimes to refocus my goals.

Eating clean for health and optimum wellness is my key aim nowadays. Admittedly this was not my original aim for beginning Paleo eating, but as a result of my journey it is where I am now.

My personal aims for 2013:
Eat as close to optimal Paleo as possible while incorporating other health benefits - eg herbal teas, fermented foods etc
Get back in shape! I need to get moving again - I used to enjoy jogging. I have decided to go for lunchtime walks 2/3 a week and to start a kettlebell class.
Study Study Study - I am currently studying to be a Nutritional Therapist. This year I want to learn as much as possible and read as many food related books as I can.
Be more positive - Look at the positives in myself, situations and others more.
Be happy!

What are your goals for 2013?

2013 - Lets Start As We Mean To Go On

Ah Christmas.

A time to rejoice, but unfortunately also a time many of us overdo it!
I have definitely been guilty of overdoing it. Too much food (good stuff and not so good stuff) and too much alcohol.
My system is well and truly due a RESET of epic proportions, and I am looking forward to it.

Breaking the cycle of bad eating is tough. Just as our bodies learn to love healthy food, it quickly comes to crave the sugars and processed foods we worked so hard to eradicate.

This is why a Whole30 reset is crucial for me. I am an all or nothing girl, requiring clearly defined goals. Perhaps it is deemed as unhealthy for most but for me, eating 100% Paleo is the only way for me to reset after a bit of overindulgence. I need clarity and cleanliness at every turn and find it liberating and exhilarating once my body gets used to it again. 

So 1st January looms and I am preparing for a month of 100% Paleo.

This means;

NO ALCOHOL
NO GRAINS
NO SUGARS
NO PROCESSED FOOD

No easy task, but totally possible.

2013 will also be an important year for me on a personal level as I am getting married in September so the turn of the New Year is even more exciting!

I hope you will follow my journey in 2013 and beyond and that you too enjoy the experience of eating clean and real food.

Is Food The New Crack?

I have been eating a Paleo diet for over 18 months now and looking back at my first posts on here I realise how much this lifestyle has become an important part of my life.

When I first committed to eating this way I viewed it as a short time strategy to loose a few pounds around the tummy and feel better about myself in the mirror.

What I got was something so much more.

I evolved from a refined carbaholic to someone who is passionate about not just looking and feeling my best, but to someone who is passionate and AWARE of everything I eat.

I make decisions based not on the calorific content of food, not on its "Points value" or even it's saturated fat content, but rather how it exists as part of the meal I am eating and as part of my food intake for that day.

Food has to be about quality, substance and nutrient density and not just about gratification. It can be pleasurable but should not be therapy. It should be satisfying but not a crutch.

These are the main things I have learned in my journey so far.

As time as gone on and I have been inspired to make this passion a part of my long term plan, I have returned to part time education to train to be a nutritional therapist. I really believe stubbling upon the Paleo way of eating was a key part of my decision to take this new and exciting path, and it another reason I am thankful for it's discovery!

But following this clean, real food diet has also made me more aware of the bad state of society's diet.
People are all to happy to put such unbelievable crap in their bodies. Eating food based on it's points value rather than it's nutritional value is just wrong.

I am all to aware that not too many years ago I too believed low fat was healthy, that cracker bread was pretty good for me, and pasta was nutritious. But I none the less enjoyed vegetables and salads on a regular basis, and cooked homemade food from scratch the majority of the time.

People are well and truly addicted, and food is their drug.

Healthy eaters can be viewed as the enemy, the drug squad, ruining their buzz and not understanding their situation.

Food is these people's crack and we need a 10 step program, FAST.

Marinated Ribeye Steak

Serves 2

Ingredients:
2 x Ribeye steaks
Marinade:
2 garlic cloves grated
2tbsp olive oil
2 tbsp balsamic vinegar
Salt & Pepper
1 tbsp Dried mixed herbs
1/2 tbsp of coconut or olive oil to fry

Directions:
Place the marinade ingredients in a glass dish and mix well ensuring all steak is coated.
Place in fridge to marinade for 45 mins to an hour.
When ready to cook, heat the pan with oil and add steak.
Cook first side for 2 minutes without moving. This will ensure a nice browned steak.
Turn your steak and cook for a further 3-7 minutes depending on your steak preferences.
I like mine medium so I cooked mine for another 4.
Rest for 5 minutes covered with foil.

Serve with roasted broccoli or veg of choice.

The Benefits of Sauerkraut

As mentioned on my Facebook page today was a day of firsts for me. Not only did I manage to finally find and consume some coconut water today, I also took the plunge and bought some sauerkraut.

Sauerkraut or Fermented Cabbage is not a new development that is for sure! Archaeologists have discovered that early hunter gatherers used the fermenting process, mainly as a means of preservation. The Chinese have been fermenting foods since 200BC and have hailed the fermenting juice as a treatment for many ailments.

Apart from it's tangy almost vinegary flavour, which I found quite lovely actually, sauerkraut has many health benefits. The lactic acid provide a source of natural probiotic and promote good gut health and digestion. It is also a good source of Vitamin C and is said to contain levels of compounds which are said to prevent cancer.

While I bought jarred sauerkraut to taste it, to get the most of it's benefits it is recommended you make it yourself. I will definitely be trying this.

Find out how to make it here

So do yourself a favour this week and try something new. If you don't take the chance to try new things, we will never develop a taste for them. Take my advice and try sauerkraut - your won't regret it, and your gut will thank you for it!! It will most definitely become yet another new food I have discovered since turning Paleo, and hopefully it won't be the last!

Day 2 - Easier Than Expected

Happy Wednesday! :)
More than half way through the week and Day 2 of my 27 day Paleo "detox" almost complete.
It has been fairly easy so far.

Day 1 consisted of the following eats:
2 Boiled Eggs & Green Tea
Banana & Orange snacks
Lunch: Ham and salad with avocado
Dinner: Minced Beef Stew with Sweet Potatoes, green beans
Snack: Almonds

I think the major aspect was alot less caffeine throughout the day and no excuses to eat  "treats" with the girls at work.This had started to become an issue and I was starting to have "just a tiny bit" too often. I decided to do this 27 day challenge to prove to myself I don't need to succumb to this food and also to remind myself of how far I have come. I did not want to loose sight of that to the point that I was eating crap all the time.

Day 2 (today) was a little more difficult. Not on the eating front, but energy wise as I was awake quite alot last night was a cough. I definitely drank more coffee than I had planned to, but I needed something to boost me.

Eats were as follows:

2 x boiled eggs with green tea
Banana, Almonds and Orange
Chicken and spinach salad with a mayo and grain mustard dressing
Dinner: Salmon with roasted veggies incl sweet potato and squash with broccoli
Snack: Sultanas

All in all things are going well and I feel less inflammed already. Although I am relatively good most of the time it is amazing what a few small tweaks can do. I have taken some echinacea and garlic to hopefully tackle my growing cold symptoms.

And it is off to get some therapy of another kind I go! ZZZZZ

Bye for now....

P.S I have no camera at the moment so excuse my lack of photos. Hopefully I get one soon.

Time To Return to Basics

Hey Paleo Peeps.

So, today is my 27th Birthday, and like the beginning of a New Year, for me this feels like a good time to change for the better.
While I have taken on the Paleo Lifestyle since July 2011, and to the most part adopted it as a way of life wholeheartedly, I have of course had my lapses.
Everyone has bad days of course. That day we decide "Screw it I'm going to have some regular icecream" or "Damn it I am going to over indulge in beer". But as long as the journey is MOSTLY Paleo we don't feel TOO bad about it.
It is when we begin to make more and more excuses to make exceptions that this becomes an issue. And alas this has been the case for me in the past week or two. I have began to make excuses and I am not happy with that. I havent touched the dreaded grains. But I have been enticed into consuming chocolate and cheese and the truth is I feel like crap and I dont like it!

Don't get me wrong. I have still been about 85 - 90% Paleo but I feel I need that extra push at the moment and I really want to get in proper shape again. I have become a little "soft" and I want to tone up and get out exercising again. I aim to include 3 workouts a week of core workouts, lifting and walking/sprints. I will do some research on these but would appreciate some advice.

Also, if this is something I want to do for a living i.e Nutritional Therapy (I am currently studying Naturopathy) I must practice what I preach.

So it is Time To Return To Basics!

I will be returning to 100% Paleo for the next 27 days (its merely a coincidence this matches the number of years I have been on this earth, but a cool coincidence none the less) and will follow the plan right up to the 6th May when my sister will be having her Hen night. (I have also roped her into this and will be reporting on her progress too. She doesn't know this yet. Or didn't until now....Sorry sis!!)

So the 100% Paleo Challenge begins tomorrow.  Sometimes we have to scale things right back to see why we began the journey in the first place.

I would love to have a few more people on board with me. Together we can encourage each other and stay on track.

Here is what I will be doing:

NO GRAINS including breads, pastas, cakes and buns
NO ALCOHOL
NO SUGAR including honey or stevia
NO DAIRY eg milk, or cheese (I will be eating butter as I do not react to it personally)
NO VEGETABLE OILS cooking only with olive oil, coconut oil or butter
GETTING MORE ACTIVE

So here is to the next 27 days.To becoming more healthy and to being more in control of our bodies.

Chocolate Coconut Milk Icecream

This is a delicious icecream and a fitting way to add a much needed post to my blog!
My apologies for neglecting you all and I promise to get back to more regular posting.

This paleo friendly icecream has only 4 ingredients in it and is fairly easy to make. If you are lucky enough to have an icecream maker it is even easier. Unfortunately it is not something I own but is something I am now considering purchasing!

The texture is very creamy and almost identical to regular icecream, but without the guilt and is dairy free (you can make it totally dairy free by omitting the chocolate and just making a different variation) I didn't add any sweeteners and I thought it was sweet enough, but if you want to add some honey etc by all means do. I don't have a sweet tooth and the cocoa flaovour of this is perfect for me. If you like things sweeter you will probably need the sweetener)

The recipe itself takes a little while to get freezer ready so be patient! It isn't something you should rush so take your time.

Ingredients

1 can full fat coconut milk
1 tbsp vanilla extract
2 whole eggs
100g 85% soya free chocolate

Method
Place coconut milk in a double boiler over simmering water. Do not allow the water to touch the bottom of the bowl. Monitor the heat and do not allow to boil. Add chocolate and vanilla extract at this point if using.
Heat until hot and the chocolate has melted but do not allow to boil.

In a separate bowl whisk eggs. Add one ladle of milk mixture and whisk vigorously. This is an important stage  and is "tempering" the eggs to prevent them scrambling. Add another ladle and whisk again until well combined.

Return the egg mixture to the coconut milk and whisk to form a thick custard. This will take time so be patient. Do not allow water to come into contact with bowl and do not be tempted to turn the heat up too high. If you want you can have a bowl of ice on hand to place the entire bowl into if it looks like it might split or is getting too hot. This will cool it down immediately and might allow you to save it.

Once thickened place on a dish (that will fit in your freezer). Once it cools you may add other ingredients once you have choose your flavours (see variations below)

Allow to cool fully before placing in your icecream maker and following manufacturers instructions.
If you do not have an icecream maker (which I don't) place the tray into the freezer. Stir the mixture every 30 minutes for 2-3 hours until set.

Remove from the freezer about 10 minutes before serving to allow to soften slightly. Serve with fruit, honey or chopped nuts, as desired.

Variations
Chocolate Chip - Add chocolate chips to cooled mixture before freezing
Vanilla - Add 4 tbsp of vanilla extract and omit the chocolate
Berry/Fruit - Add pureed fruit to cooled mixture before freezing
Nut - add handful of your favourite chopped nuts. I think hazelnut would be fab in this recipe!

Let me know what you think!

Enjoy

xx

Roasted Squash and Bacon Soup

Time to dig out the winter warmers as we are set for a chilly weekend around here.
Check out this delicious soup, set to warm the cockles of even the most non Paleo eater.

Serves 4

Ingredients
1/2 medium squash
75g smoked bacon lardons
1 stalk of celery
1 onion
4 tbsp of olive oil
1 ltr of chicken stock (homemade or otherwise)
Salt and Pepper

Chop squash into bite size pieces and place in a roasting dish with the chopped onion, celery, 3 bsp oil and seasoning.
Roast at 180C until soft (approx 30 minutes)
In the meantime, saute the bacon in the remaining oil until cooked through and browned slightly.
Once roasted vegetables are complete place in saucepan with bacon, add stock and bring to the boil.
Blitz using a handheld blender, check for seasoning and serve.

Kale Chips

I don't know about you guys, but I have never been someone who has had a particularly sweet tooth. 

Don't get me wrong, I enjoy a nice slice of cake or a muffin (now Paleo-ish of course!!) as much as the next person. But I was never the type of person who would panic at the sheer thought of a day without chocolate, even in hormonal times.

But crisps (or chips as those across the Atlantic may call them) I LOVE! I find it very difficult to go without a packet of Walkers, even though I know they're full of bad transfats. 

I had heard about Kale chips many times. But I couldn't really visualise how baked cabbage could resemble a crisp!? 

I was WRONG! They are delicious and I have been converted to the humble, yet delicious Kale Chip!

I have been asked on my facebook page for a recipe, and though this is SO simple it doesn't really warrant a description but here goes...

Ingredients:

2 cups of kale, torn into bitesize pieces

Salt and Pepper to taste

2 tbsp coconut oil 

Directions:

Mix the kale and oil together in an oven proof dish.

Season to taste

You can also add other flavourings such as chilli powder etc, again to taste. Play around with it! 

Place in a moderate oven (about 180C) for 8 - 12 mins or until crisp and slightly browned.

You may want to place them on kitchen paper at this point to stop them getting soggy.

Serve and convert even the most unPaleo person in your life! 

Chicken, Kale and Veg Soup. (aka Health In A Bowl Soup!)

Hi Paleos! 

So even though tomorrow is regarded by many as the first day of Spring, we here in Ireland are experiencing a cold snap. This simple soup is perfect for days like this. Filling but so nutritious with a homemade chicken broth at it's base. 

If you fancy trying to make your own broth you can find a recipe here. It really is worth the time, and after all it is minimal effort for such valuable and healthy product. 

Once you have this component ready (or if you are using a ready made stock) you are ready to cook this simple meal. 

Serves 1 

Ingredients:

1 pint of chicken broth 

1 chicken fillet (I used skinless) cut into bite size pieces

1 medium carrot cut in sticks

1 stalk of celery cut in slices

1 small onion, chopped finely

1 cup of kale leaves, pulled into small pieces

Salt and pepper to season 

Parsley to garnish

Directions:

Bring chicken stock to boil and reduce to simmer.

Add chicken pieces and cook for 3-4 minutes until beginning to cook and turning white

Add veg except kale

Simmer for approx 20 minutes or until chicken is tender and cooked through

Add kale and cook for 2-3 minutes until wilted and soft

Check for seasoning and serve in large bowl

Garnish with parsley, sit back and enjoy! 

Easy peasy but oh so nutritious! 

Recipe: Bacon and Veggie Stuffed Peppers

These makes a delicious light lunch or a a side for a yummy hunk of meat.

They are simple but delicious and I just ate 2 leftover ones as I couldn't leave them until tomorrows lunch!
Ooops!

Makes 2 - 3 half peppers depending on their size.

Ingredients
1-1.5 bell peppers cut length ways.
1 tomato de-seeded and finely chopped
4 streaky bacon slices, cut into cubes
2 spring onions, chopped
1 garlic clove chopped finely
1/4 Courgette cut into small pieces
1 beaten egg
5 walnut halves, roughly chopped
1 tsp Italian herbs
1 tbsp of olive oil
Salt & Pepper

Half and de-seed the peppers and place in an oven proof dish. Season the inside of each half with salt and pepper.
Mixed all remaining ingredients, except the egg and walnuts, into a bowl and mix well.
Add the beaten egg and spoon into the pepper halves.
Top with the walnuts and place in oven.
Bake for 30-35 mins at 200C or until pepper is tender.

Making Bone Broth

The art of cooking broth, or stock as it is also known, has been around for thousands if years.


It is defined as a liquid food preparation which involves simmering water in which animal or fish bones have been added and cooked slowly to extract nutrients.


Traditionally known as a cure it all for all ailments, bone broth is a known superfood which costs very little, especially if you use a leftover carcass or bones from your Sunday roast.


Broth or stock contains minerals and nutrients in a form that are easy for the body to digest. Calcium, magnesium, phosphorous are all present in abundance, as are the likes of glucosamine which is often found in expensive supplements used to treat joint pain.


Due to it's rich calcium content bone broth is an important part of a Paleo diet. It should be consumed regularly as is, or as a base to sauces, soups and gravies.

Bone broth is also rich in gelatin, which has been shown to be useful in the treatment of diabetes, peptic ulcers, muscle diseases, cancers and jaundice. Gelatin has also been shown to help prevent cellulite! So, next time you cook a roast chicken why not try making your own broth from the carcass? Alternatively buy some bones from your butcher or get chicken feet and heads as cheap as chips if you are not squeamish! 

Its so so easy it is almost embarrassing, but here is how!

Use a chicken carcass with meat if you still have it. For beef stock you can roast the bones first to enhanse the flavour. You will get a darker stock this way. 

Ingredients: 

1 chicken carcass

Filtered water if desired, enough to cover

3 tbsp of apple cider vinegar

Dutch oven, crockpot or saucepan. 

Method: 

Place your chicken bones in your pot. 

Just cover with cold water

Place on a low heat so it barely simmers. 

Add the vinegar (this leaches the minerals from bone easier)

Remove any scum which comes to top

For chicken simmer at least 4 hrs, for beef at least 8hrs up to 24.

When cooked pass through a fine sieve to remove any sediment. 

Cool and refrigerate for up to 4 days. 

Freeze if desired for backup if a cold hits! 

Use as a base for soups and sauces, as a drink daily or as a cold/flu remedy. 

Alternatives: Add vegetables such as celery, carrots and onions to your stock also to add flavour if desired. 

The Big New Year Detox

Hey all.

By now many of you should be well under way on your New Year detox. If, like me, you unfortunately given in to the urge for bad foods over the festivities, you will have been more than happy to begin eating properly again and avoiding all those gut inflaming foods and booze!

I began my detox yesterday (2nd Jan) and must say I already feel better.

Here are some tips on kick starting the New Year detox, and allowing your poor body to regain some pride and loose the gut!

1. Avoid all toxic foods such as dairy, grains, sugars and processed foods in general. What your body needs right now are cleansing and real foods with plenty of natural anti oxidants and minerals. Do this by increasing fruit and veg intake.

2. Drink plenty of water - at least 2 litres of water a day. This will help rehydrate your body after all that booze, and flush out bad toxins. It will also awaken your fragile and under-worked brain as you try to return to normality after the Christmas holidays!

3. Sleep well - proper sleep has been shown to make incredible differences to gut inflammation and overall well being. Get at least 8 hours good quality sleep a night if possible.

4. Treat your liver nicely! Too much alcohol over the festivities means our poor livers may be ready to pack up and move out! Treat your liver to liver-friendly foods such as green leafy veg, eggs and nuts. Try taking milk thistle.

5. Start exercising - this kick starts metabolism and increases endorphins.

Good luck with feeling better!




Source: Rebecca Edwards, Naturopath.

Time To Suck It Up... ;)

Happpy New Year Paleo Peeps!

Wow, can't believe I haven't published anything on my blog in so long. And man has the lack of accountability had a negative effect on me.

If you are reading this it is time for me to officially suck it up and admit it. My Paleo Christmas has been far from perfect. And I ashamed of that, I really am. I could just sit here all smug and judgemental and say "Yeah I rocked it" but I think that by lying I would not be taking accountability for my mistakes and bad decisions, and it would also prohibit me moving on properly.

Things started so well for me. I finished my Whole30 on 1s December, and apart from some wine, I stayed true to my eating plan, determined not to get sucked into the "Xmas Eating" so early I would be eating shi*e all of December. I remained strict - no grains, dairy or sugar and minimal alcohol right up to Christmas Day. Even then I refused the grains but did give in to the dairy and desserts.

But it began to get bad the next day when I ate bread with dinner. It was only one slice and it didnt effect me too badly so I thought Id be fine.

Gradually the treats began to creep in more and more, with  my healthy steak now suddenly including onion rings and my soup roll somehow making it into my stomach instead of being politely declined. Things spiralled really and by yesterday my toned, flat stomach was a ball of blubber rivalling the tummy of a 5 months preggers lady.

Most notable of my symptoms has been the return of PMT for the first time in months - something I hadn't expected. Que uncomfortable bloating, irritability and crabbiness. Also my joints have been stiff (surely 26 is too young for that!?)

Don't get me wrong - I wasn't 100% back on SAD diet, but "treats" and exceptions were becoming more and more regular.

So bless me for I have sinned... now what is my penance?

I had originally planned a January Whole30 but I have reconsidered things and as I have a few social outings in January. I now plan a strict Paleo month but with some small tweaks. Call it my own Paleo detox version :)

I will include minimal alcohol and some potatoes (but very minimal until I feel normal again)
I will be 100% sugar, dairy and grain free.

I am very much looking forward to beginning to feel normal again. My binges were a bad idea, but if nothing else they have reaffirmed to me how important this lifestyle is for me and my well being.

It is all to easy to look at my weight and/or clothes size and think "OK, I've reached my goals, I can eat "normally" again"  just for a few days. BAD idea! Paleo just doesn't work like that - its not a quick fix or a fad diet. While I never intended to slip back to SAD eating, the problem is that once you start introducing foods they slowly become the norm and you quickly become addicted again.

I fully regret making these decisions, but I am ready to move on, suck it up (and suck my tummy in) and get back to normality.

Today was good for me food wise. I started with bacon, 2 fried eggs and toms and mushrooms.
Lunch (out) was a beef burger and salad)
Supper was ham and a banana.

We were visiting family but I refrained from the offered goodies.

So thats it! My conscience is cleared and I can move on!

How did your Xmas go!? Did you do better than me or did you have some slip ups??