Diane Sanfilippo's Blog, page 79

Facebook 20K celebration GIVEAWAY!

In honor of the Balanced Bites Facebook page recently hitting over 20K “Likes,” I’ve teamed up with several of my favorite brands to offer up a big package of Paleo friendly goodies!

The prize package you’re entering to win includes:

a waterproof Balanced Bites cooler bag
3 Practical Paleo fridge magnets
2 packs of amazing, 100% grass-fed beef jerky from Sophia’s Survival Food
cacao nibs and amazing chocolate hazelnut butter from Chocovivo
mineral-rich sea salt from Redmond Real Salt
a copy of Bill Staley & Hayley Mason’s amazing cookbook, Make it Paleo
a copy of Sarah Fragoso’s new book, Everyday Paleo Family Cookbook
a copy of Tammy Credicott’s new book, Paleo Indulgences
a copy of Julie & Charles Mayfied’s book, Paleo Comfort Foods
AND… a signed copy of my book, Practical Paleo!

TO ENTER THIS GIVEAWAY, YOU MUST DO THE FOLLOWING, THEN COME BACK TO THE BLOG AND LEAVE A COMMENT WHEN YOU’VE COMPLETED THE STEPS!

Note: only one entry via comment is allowed per person, multiple entries will disqualify you. Winners will be verified as fans of each of the pages, so be sure to complete all of the below before commenting!

“Like” Sophia’s Survival Food on Facebook.

“Like” Chocovivo on Facebook.

“Like” Redmond Real Salt on Facebook.

“Like” The Food Lovers on Facebook.

“Like” Everyday Paleo on Facebook.

“Like” The Healthy GF Life on Facebook.

“Like” Paleo Comfort Foods on Facebook.

Check out “Practical Paleo” at your local book store on Amazon or Barnes & Noble and tell me why you’re excited to get the book!

One winner will be selected at random (using random.org) on Tuesday, September 18th at 5pm Eastern time. Please be sure that you include your email address in your comment (not publicly displayed) so that we may contact you to claim your prize. Prizes not claimed within 48 hours of announcing the winners will be given to the next eligible winner selected at random.

GOOD LUCK!

Podcast Episode #53: Shift work, coffee, skin care secrets & more!

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #53: Shift work, coffee, skin care secrets & more!

UPCOMING EVENTS:

Balanced Bites Workshops:

This weekend we are in Florida in Naples on Saturday, September 15 and St. Petersburg on Sunday, September 16.

Next weekend, September 22, we are in Berkeley Heights, NJ.

CHECK THE SIDEBAR FOR DATES! 

FREE Practical Paleo book signing events with Q&A:

Warwick, NY, Thursday, September 27

Remember that all events are open to the public, you do not need to belong to the hosting gym to attend!

Topics:

A few quick thoughts on our BioSignature certification experience.

1. Shift work

2. Honey mask?

3. Dry and cracked corners of the mouth.

4. Coffee & paleo?

5. Paleo on a budget?

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

1. Shift work

Amy says,

First off, LOVE the podcasts. I am sure that I look like a totally fool laughing in the car on my daily commute to work, but honestly, I don’t care.

I just recently starting listening to your podcasts, so I apologize if this has been brought up in the past, but I browsed the archives and didn’t find it there. Anyway, I work 12 hr night shifts, 3 nights a week. I know that sleep is very important to overall health, and I keep seeing/reading where working the night shift is detrimental to my health, but I am not able to switch to day shift due to my current circumstances (single income home with a disabled husband). Just how bad is working the night shift and does is really make any difference that I sleep in a totally dark room/night mask and get a minimum of 8 hrs of sleep a night… er day? I have found that I actually sleep better/more during the day than when I’m off and keeping a “normal” schedule.

additional info: Having found that I was gluten/lactose intolerant in the last couple of years, I have steered myself towards the paleo lifestyle, and in doing so, have helped my health a lot by losing almost 90 lbs… I have also stopped taking my blood pressure medication as well as lost my environmental allergies and my ‘metabolic syndrome’ diagnosis. YEA!

I do my best to source my meat from grass-fed sources…. have a total love affair with U.S. Wellness Meats! I take Green Pasture FCLO daily as well as ubiquinol, krill oil, and astaxanthin. I also belong to an organic fruit/veggie CSA. I eat only 1 portion of fruit a day, mostly as ‘dessert’, don’t have much of a sweet tooth, but I have had issues with the salty carb cravings… namely popcorn.

For exercise, I lift weights 3 days a week, do short (

Of note, I can’t give all the credit to eating Paleo for my weight loss, after being a war with my body, mentally and physically, I underwent surgery to have a Lap Band placed 2 years ago. As a result I found that I was gluten intolerant. While my husband is totally supportive of my eating practices, I have been unable to convince him to even try Paleo for a week, despite the improvements in my health and appearance.

 

2. Honey mask?

Hey guys, love the show,

So I walked into the local health food store a couple of months ago (the only one around for miles) and a guy working there noticed I was looking in the beauty aisle and started up a conversation about honey. He told me that a honey mask weekly would help my dark spot left from old acne. I didn’t buy any honey that day, but that conversation has been stuck in my head ever since. You guys haven’t talked about honey too much on the podcast, and I’d love to hear your take on honey for the skin (and hey, nutritionally too). I would love to get rid of those scars!

3. Dry and cracked corners of the mouth

Hello, ladies.

I am deeply grateful for your podcast; it has been a huge help to me this year, as I venture into the paleo lifestyle.

I was recently listening to The Paleo Solution podcast and was astonished to hear (in episode 131) that someone else had the exact same question as I did, but the guys on that podcast only had a few guesses about the possible solution (none of which struck a chord with me)…

So I thought I would ask you ladies:

I started an anti-fungal diet in January, but wasn’t seeing any results (i.e., weight loss) until I went dairy-free/paleo in early March. I usually have one or two non-paleo cheat meals on the weekends, but am very faithful during the week. Earlier this month, I noticed I was developing little cracks at the corner of my mouth.

My skin had been looking so great (maybe only one zit since I went paleo in March!), so I was hoping you could make a few suggestions about these scabby cracks that form at the edges of my mouth. They aren’t terribly noticeable when I am wearing foundation, but if my mouth gets dry and a I grab a snack, I can feel them crack when I open up for a bite.

Thanks again for sharing all of your wisdom; it really helps me to stay motivated and informed!

 

4. Coffee & paleo?

Megan says,

Can I get your input on drinking coffee and staying Paleo? I drink my coffee black, but not organic. I love wawa coffee, but don’t use cream/milk/sugar. Recently I have upped my coffee intake to about 60 oz a day maybe due to stress and working 7 days. I have noticed increased gas, but I don’t think I have a leaky gut. What is your take on coffee, even if it is decaf?

 

5. Paleo on a budget?

Stephanie says,

I’m new to paleo but have a great support system. One question I’d like to ask is one I’m sure comes up fairly regularly but I’d love to know your response. How do you stick to quality protein without breaking the bank? At the moment, I’m spending nearly $70/week on protein alone for just my husband and I (grass-fed ground beef, tuna, shrimp, chicken breast, farmer’s smoked shoulder ham, eggs, jerky). I recently realized I may have an issue with eggs and the jerky I was using was natural but uses sugar as ingredient #2 so I’ve had to drop that. I’m also dairy-free. It’s beginning to pose a daunting issue as we’re in budget crack-down mode and we’re spending about $120-150 a WEEK for two people on groceries. Help!

Click here to submit questions.

Cheers!

Diane & Liz

Welcome Mark’s Daily Apple 21-Day Primal Blueprint Challenge Participants!

Welcome – and thanks for stopping by to find out more about Balanced Bites and my new book, Practical Paleo !

Here are some helpful links that will guide you through this website with ease and direct you to some of the highlights of the content herein.

Follow me on Twitter (@balancedbites) and on the Balanced Bites FaceBook page.

Enjoy!

ABOUT ME

Read about my philosophy and credentials here.

Check out my book, Practical Paleo on Amazon.com here.

LIVE EVENTS NATIONWIDE! Find me at a book signing or a full-day Paleo nutrition workshop event by checking out the “Upcoming Events” in the sidebar to the right. All events are open to the public!

ABOUT MY NEW BOOK, PRACTICAL PALEO

Find out answers to Frequently Asked Questions about the book (including where to buy the book, which Costco stores, etc.)

Print 30-Day Meal Plan Shopping Lists here.

Get Practical Paleo recipe Nutrition Facts here.

Get more Practical Paleo book resources here.

 

TUNE IN WEEKLY FOR FREE!

The Balanced Bites Podcast: Episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

Postcast Episode Archive (topics listed in each)

 

WANT TO BUST SUGAR & CARB CRAVINGS?

The 21-Day Sugar Detox may be just what you need.

Since it’s inception in April of 2009, my 21-Day Sugar Detox program has helped thousands of people bust their sugar and carb cravings, increase energy, improve sleep quality and lose weight. The program is designed in three Levels, introducing Level 1 participants to a life without refined foods, but not excluding all grain, legume and dairy products. Level 2 goes on to exclude grain and legume products while Level 3 is a strict Paleo diet with additional modifications specific to The 21-Day Sugar Detox’s goals for participants in breaking their sugar and carb addictions. The 21-Day Sugar Detox is also a perfect way to introduce your non-Paleo/non-Primal friends and loved ones to a new way of eating and living – and they often end up going grain-free as a result!

FREQUENTLY ASKED QUESTIONS

FAQs: How can I eat Paleo on a budget?

Are you paralyzing others with Paleo Perfectionism?

FAQs: What are dense carb sources on a Paleo diet?

Can Americans trust Dr. Oz for nutrition advice?

My nutrition challenge is over… now what?

And more > Blog archive list of FAQ posts here.

HOT TOPICS

Can Americans trust Dr. Oz for nutrition advice?

Quaker Oats for breakfast, diabetes for lunch?

Kashi Cereal vs The Incredible, Edible Egg: REALLY?!

Breakfast Scmreakfast: My Take on Self Magazine’s List of “Best Breakfast Choices”

We’ve been fed a pyramid of processed food bricks.

FOODS YOU SHOULD BE EATING (BUT MAY NOT BE)

Easy Recipe: Mineral-Rich Bone Broth

Easy Recipe: Chicken Liver Paté

Easy Recipe: Raw Sauerkraut  |  Bites I Love: Fresh, Raw Sauerkraut – A Probiotic Food.

5 Things to Love About Coconut Oil

What the Heck Can I Do With Coconut Butter?

FAQs: How can I eat Paleo on a budget?

I’ve covered this topic once already in my Priorities for Eating Paleo on a Budget post. And Robb Wolf has a post on his site about it. And I’ve covered this in my book Practical Paleo, in a bit more detail, but it seems we can never share enough information and tips for making eating real, whole foods easier for as many people as possible. So, in light of a ton of new readers hitting the blog, I decided to share with you some more tips of my own, as well as many user-contributed tips for eating Paleo on a budget.

Some of these tips are directly grocery-shopping money-savers, while others are going to challenge you to rearrange your budgeting priorities to allow for more dollars towards food each week and month. I realize that many of you are not in a position to make those changes – and those points are not directed at you.

Buy locally and in-season.

Food that you buy from a local farmer is fresher, and generally less expensive since there are no additional transport charges that are normally factored in for items like fresh produce from other countries (kiwis from New Zealand, avocados from Mexico, etc.). Additionally, if you can buy directly from the farmer outside of a farmers’ market, you’ll likely get the best deal possible since there is no middle-man at all. Farmers’ markets are often pricey to sell at, so be aware of this when you baulk at prices of items and try to buy directly as often as possible. I know that, for example, my favorite farmers’ market in San Francisco (CUESA at the Ferry Building) carries a hefty fee for each vendor, but the crowd is huge and I’m sure they all sell very well each week. On the other hand, my tiny market here in West Caldwell, NJ likely doesn’t cost as much for the vendors, consists of maybe 3-5 tents and is unreliably stocked with a variety of foods. Just this week my favorite meat vendor (and the only one there) was not present. This is a huge bummer but know which farms normally attend to make the most of your trip.

Click here to find out what’s seasonal in your area.

Buy larger, less popular cuts that work well when made in bulk, as roasts, or in braised/slow-cooker recipes.

This often seems to make people feel like they’re buying something “less-than” since it’s not a steak, but the reality is that less expensive cuts of meat that are slow-cooked are not only some of the best tasting, but also some of the healthiest. Cooking foods at lower temperatures generally makes them easier to digest, which is also a very good thing. And, I’m a huge fan of meatballs and burgers, as evidenced as well by recipes within Practical Paleo, so go on ahead and get into some ground meat, will ya? I eat ground meat very often myself – probably more so than any whole cuts.

Recipes: Braised Beef Shanks, Lamb Osso Buco, Greek Style Lamb Meatballs

Click here to find out which cuts are less expensive than others. 

Buy in bulk when items are on sale.

This is especially true for meats and fats like grass-fed butter and coconut oil. Whether it’s via an online merchant like Tropical Traditions or US Wellness Meats, or in stores like Whole Foods where grass-fed ground beef often goes on a pretty hefty sale, this tactic is a great one all around. I actually encourage people to buy meat in bulk even if they aren’t as budget savvy because it doesn’t take much space to store it if you invest just a little bit of money in a good drop or chest freezer. You can often find a freezer via a site like Craigslist locally, but stores like Best Buy also sell new ones for pretty reasonable prices considering how much money you’ll save on meat when you can purchase more than a few pounds at a time. I recently bought several pounds of grass-fed butter from Whole Foods when it was on sale for $1 off each, then froze it for later when I was ready to clarify it. This approach also guarantees you’ll have meat and quality fats on-hand at all times.

Cook in bulk so that what you buy in bulk is not wasted.

Many of you with busy lives and families know how hard it can be to cook an entire meal from scratch for a family every night of the week. When you buy in bulk, and cook in bulk, you guarantee you’re using up everything you purchased, rather than letting any go to waste. Be sure to stock up on freezer and oven-safe containers that are durable and useful in reheating in the oven or toting to work.

Find a local pasture-raised animal farmer, become his/her friend, and go in on meat shares with friends and neighbors.

This is hands-down the best way to purchase meat. It’s the most cost-effective and also yields the highest quality food. If you aren’t going to grow it yourself, this is your next best bet! It’s also always less expensive to buy directly than to have any sort of middle-man involved. This approach also requires an extra freezer as you’ll not only be getting a lot of meat at once, but often your farmer will freeze it before it even gets to you to preserve its freshness.

Check out eatwild.com for locally raised meat sourcing.

Buy and prepare organ meats.

They’re often less expensive since most people are not buying them and are extremely nutrient dense. If you really want to get the most nutrient-density-bang-for-your-buck, organ meats are where it’s at! Liver, heart, kidneys, brain, sweetbreads, adrenals, etc. You name it, they’re almost always richer in micronutrients than our old favorite: muscle meat.

Not sure how to cook organ meats? Here are some recipes from a few trusted Paleo chefs in the blog-o-sphere as well as one of my own:

Chicken Liver Paté (Balanced Bites)

Beef liver and onion meatballs (The Food Lovers Kitchen)

A variety of organ meat recipes and 6 sneaky ways to work offal into your diet (Mark’s Daily Apple)

A ton of additional resources from Mark’s Daily Apple on organ meats can be found here and here.

Make bone broth.

If you’re looking for amazing minerals in your food, broth made from bones (or even from some veggies if that’s your taste) will extract as many minerals from the food as possible. Minerals don’t get destroyed when cooked but they will transfer to the water to make the broth an extremely cost-effective, nutrient-dense food. You can cook bones until they are gone if you want to make the absolute most of them! This is just another part of the ultimate nose-to-tail dining experience to enjoy alongside muscle meats and organ meats.

Here’s my slow0-cooker Mineral-Rich Bone Broth, and here’s a broth recipe using a pressure cooker from Nom Nom Paleo.

Ferment your own sauerkraut (or other food items).

Fermented foods tend to be among some of the more expensive in the grocery store, but are some of the cheapest to make at home from very few ingredients. You can get a huge nutritional bang-for-your-buck by making your own sauerkraut, kombucha, or even fermented pickles.

I’ll be writing a lot more about kombucha and other fermented goodies soon, but for now check out these at-home, good-bacteria-growing recipes:

Raw Sauerkraut (Balanced Bites)

Fermented Dill Pickles (The Food Lovers Kitchen)

Kombucha: Scoby Do,  DIY Kombucha, Phase 2 (First Comes Health)

How to Make Kefir (Cheeseslave)

Re-prioritize how you spend your money.

The constant struggle to be able to spend more money on food may ultimately come down to priorities. Do you have a nice car? A big home? An extensive cable TV package? What about a fancy coffee habit? Where are you spending your money that does not directly and positively impact your physical and emotional health that could be otherwise directed into it? Challenge yourself to look at your finances and see where you spend more than is really necessary, and perhaps a few dollars each week will reveal themselves as available for higher quality food.

And here are more tips from my readers:

Use local butcher ads to make your meal plan.
Buy pantry items (like nut flours) in bulk to save.
Bake items using more “exotic ingredients” (like above-mentioned nut flours) less often.
Grow a garden.
Farmers markets!
Shop at Costco.
Fast.
Roasted chicken = a few meals worth of meat, plus bones to make bone broth. All for around $12.
Eat organic vegetables only from the list of The Dirty Dozen.
Avoid convenience, pre-cut, and prepared foods.
Don’t waste parts of vegetables: use stalks of broccoli to make slaw, tops of beets or carrots can be juiced or used in broths.
Keep backyard chickens.
Hunt your own meat.

View a complete user-generated list of Paleo budgeting tips via Facebook here.

What are your favorite money-saving tips? If you’d like to have your family (or self) featured in an upcoming blog post on how to budget for a family/single person/couple while eating Paleo, contact me here.

FAQs: How can I eat Paleo on a Budget?

I’ve covered this topic once already in my Priorities for Eating Paleo on a Budget post. And Robb Wolf has a post on his site about it. And I’ve covered this in my book Practical Paleo, in a bit more detail, but it seems we can never share enough information and tips for making eating real, whole foods easier for as many people as possible. So, in light of a ton of new readers hitting the blog, I decided to share with you some more tips of my own, as well as many user-contributed tips for eating Paleo on a budget.

Some of these tips are directly grocery-shopping money-savers, while others are going to challenge you to rearrange your budgeting priorities to allow for more dollars towards food each week and month. I realize that many of you are not in a position to make those changes – and those points are not directed at you.

Buy locally and in-season.

Food that you buy from a local farmer is fresher, and generally less expensive since there are no additional transport charges that are normally factored in for items like fresh produce from other countries (kiwis from New Zealand, avocados from Mexico, etc.). Additionally, if you can buy directly from the farmer outside of a farmers’ market, you’ll likely get the best deal possible since there is no middle-man at all. Farmers’ markets are often pricey to sell at, so be aware of this when you baulk at prices of items and try to buy directly as often as possible. I know that, for example, my favorite farmers’ market in San Francisco (CUESA at the Ferry Building) carries a hefty fee for each vendor, but the crowd is huge and I’m sure they all sell very well each week. On the other hand, my tiny market here in West Caldwell, NJ likely doesn’t cost as much for the vendors, consists of maybe 3-5 tents and is unreliably stocked with a variety of foods. Just this week my favorite meat vendor (and the only one there) was not present. This is a huge bummer but know which farms normally attend to make the most of your trip.

Click here to find out what’s seasonal in your area.

Buy larger, less popular cuts that work well when made in bulk, as roasts, or in braised/slow-cooker recipes.

This often seems to make people feel like they’re buying something “less-than” since it’s not a steak, but the reality is that less expensive cuts of meat that are slow-cooked are not only some of the best tasting, but also some of the healthiest. Cooking foods at lower temperatures generally makes them easier to digest, which is also a very good thing. And, I’m a huge fan of meatballs and burgers, as evidenced as well by recipes within Practical Paleo, so go on ahead and get into some ground meat, will ya? I eat ground meat very often myself – probably more so than any whole cuts.

Recipes: Braised Beef Shanks, Lamb Osso Buco, Greek Style Lamb Meatballs

Click here to find out which cuts are less expensive than others. 

Buy in bulk when items are on sale.

This is especially true for meats and fats like grass-fed butter and coconut oil. Whether it’s via an online merchant like Tropical Traditions or US Wellness Meats, or in stores like Whole Foods where grass-fed ground beef often goes on a pretty hefty sale, this tactic is a great one all around. I actually encourage people to buy meat in bulk even if they aren’t as budget savvy because it doesn’t take much space to store it if you invest just a little bit of money in a good drop or chest freezer. You can often find a freezer via a site like Craigslist locally, but stores like Best Buy also sell new ones for pretty reasonable prices considering how much money you’ll save on meat when you can purchase more than a few pounds at a time. I recently bought several pounds of grass-fed butter from Whole Foods when it was on sale for $1 off each, then froze it for later when I was ready to clarify it. This approach also guarantees you’ll have meat and quality fats on-hand at all times.

Cook in bulk so that what you buy in bulk is not wasted.

Many of you with busy lives and families know how hard it can be to cook an entire meal from scratch for a family every night of the week. When you buy in bulk, and cook in bulk, you guarantee you’re using up everything you purchased, rather than letting any go to waste. Be sure to stock up on freezer and oven-safe containers that are durable and useful in reheating in the oven or toting to work.

Find a local pasture-raised animal farmer, become his/her friend, and go in on meat shares with friends and neighbors.

This is hands-down the best way to purchase meat. It’s the most cost-effective and also yields the highest quality food. If you aren’t going to grow it yourself, this is your next best bet! It’s also always less expensive to buy directly than to have any sort of middle-man involved. This approach also requires an extra freezer as you’ll not only be getting a lot of meat at once, but often your farmer will freeze it before it even gets to you to preserve its freshness.

Check out eatwild.com for locally raised meat sourcing.

Buy and prepare organ meats.

They’re often less expensive since most people are not buying them and are extremely nutrient dense. If you really want to get the most nutrient-density-bang-for-your-buck, organ meats are where it’s at! Liver, heart, kidneys, brain, sweetbreads, adrenals, etc. You name it, they’re almost always richer in micronutrients than our old favorite: muscle meat.

Not sure how to cook organ meats? Here are some recipes from a few trusted Paleo chefs in the blog-o-sphere as well as one of my own:

Chicken Liver Paté (Balanced Bites)

Beef liver and onion meatballs (The Food Lovers Kitchen)

A variety of organ meat recipes and 6 sneaky ways to work offal into your diet (Mark’s Daily Apple)

A ton of additional resources from Mark’s Daily Apple on organ meats can be found here and here.

Make bone broth.

If you’re looking for amazing minerals in your food, broth made from bones (or even from some veggies if that’s your taste) will extract as many minerals from the food as possible. Minerals don’t get destroyed when cooked but they will transfer to the water to make the broth an extremely cost-effective, nutrient-dense food. You can cook bones until they are gone if you want to make the absolute most of them! This is just another part of the ultimate nose-to-tail dining experience to enjoy alongside muscle meats and organ meats.

Recipe: Mineral-Rich Bone Broth

Ferment your own sauerkraut (or other food items).

Fermented foods tend to be among some of the more expensive in the grocery store, but are some of the cheapest to make at home from very few ingredients. You can get a huge nutritional bang-for-your-buck by making your own sauerkraut, kombucha, or even fermented pickles.

I’ll be writing a lot more about kombucha and other fermented goodies soon, but for now check out these at-home, good-bacteria-growing recipes:

Raw Sauerkraut (Balanced Bites)

Fermented Dill Pickles (The Food Lovers Kitchen)

Kombucha: Scoby Do,  DIY Kombucha, Phase 2 (First Comes Health)

How to Make Kefir (Cheeseslave)

Re-prioritize how you spend your money.

The constant struggle to be able to spend more money on food may ultimately come down to priorities. Do you have a nice car? A big home? An extensive cable TV package? What about a fancy coffee habit? Where are you spending your money that does not directly and positively impact your physical and emotional health that could be otherwise directed into it? Challenge yourself to look at your finances and see where you spend more than is really necessary, and perhaps a few dollars each week will reveal themselves as available for higher quality food.

And here are more tips from my readers:

Use local butcher ads to make your meal plan.
Buy pantry items (like nut flours) in bulk to save.
Bake items using more “exotic ingredients” (like above-mentioned nut flours) less often.
Grow a garden.
Farmers markets!
Shop at Costco.
Fast.
Roasted chicken = a few meals worth of meat, plus bones to make bone broth. All for around $12.
Eat organic vegetables only from the list of The Dirty Dozen.
Avoid convenience, pre-cut, and prepared foods.
Don’t waste parts of vegetables: use stalks of broccoli to make slaw, tops of beets or carrots can be juiced or used in broths.
Keep backyard chickens.
Hunt your own meat.

View a complete user-generated list of Paleo budgeting tips via Facebook here.

What are your favorite money-saving tips? If you’d like to have your family (or self) featured in an upcoming blog post on how to budget for a family/single person/couple while eating Paleo, contact me here.

Podcast Episode #52: Microwaves, personal lubricant, weight gain help, sun protection and more.

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #52: Microwaves, personal lubricant, weight gain help, sun protection and more.

UPCOMING EVENTS:

September 12: “Practical Paleo” Book Signing with Q&A in West Caldwell, NJ – RSVP here

Balanced Bites Workshops:

FALL WORKSHOPS KICK-OFF ON SEPTEMBER 15TH IN NAPLES, FL – CHECK THE SIDEBAR FOR DATES! 

Topics:

1. Microwave use

2. Personal lubricant

3. Help to gain weight

4. Practical Paleo Meal Plan selection help

5. Hemp & Chia Seeds

6. Apple Cider Vinegar, Kombucha

7. Sun Protection

Seinfeld video link we discussed at the end.

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

1. Microwave use

Meghan says,

Hi Diane & Liz, I was interested in your thoughts on using the microwave to reheat or heat food in general…. I love steamed veggies but sometimes don’t have the patience or time do use stovetop…. I have bought Ziplock Steam Bags and used them to make omelettes and veggies because it’s easy to add spices and veggies and mix it all up… the bags are supposedly BPA free and don’t “leak” on the food… even Dr. Weil approved them and they have numerous studies proving they are safe…

So… what are your thoughts on using these steam bags, and reheating things in a microwave in general… (I also occasionally make the “egg” bakes in muffin tins and I want to reheat them in the morning…easiest way = microwave)

Thanks!

2. Personal lubricant

I’ve been reading about the amazing versatility of coconut oil. One of the things that I keep seeing on forums and blogs is that coconut oil is a fantastic sexual lubricant, due to it’s anti-viral/anti-bacterial properties. (Realizing that oil based compounds will degrade latex condoms, of course.) I’m curious to hear an opinion from a non-lay person. Diane and Liz, is this a safe use for coconut oil?

3. Help to gain weight

Barry says,

I have the opposite question than most here. I’ve been on the Paleo diet for 8 months and despite eating a lot of protein, veggies and a lot of good fats, I have lost over 10 pounds and am too thin. I am 6’1” male, 156 pounds. Before paleo I was 168 pounds or so and very healthy, except for occasional colitis episodes. Dropping wheat and grains has eliminated symptoms and all meds… Despite all I eat and work out, I can’t gain weight back and I dearly desire to: gain back at least 6 pounds.

4. Practical Paleo Meal Plan selection help

Liza says,

After being diagnosed with Celiac 2 years ago, I started on a gluten free diet right away. I felt better within days. Gone were the severe cramping, gas and diarrhea. I’ll have to admit that I wasn’t on the BEST gf diet I could be on, just making substitutions for your typical gluten filled foods. GF oatmeal, cereals, pastas & breads were a staple of my diet. I was always the biggest carb whore! Then, I started gaining weight. And I’m STILL gaining!! At 49, I’m at the highest weight I’ve ever been. I’m 5’6″ and 170 lbs. Two years ago, I was hovering around 150 lbs. I’ve also started going through menopause, so hormones may be a factor. Also, I saw a naturopathic Dr. who diagnosed me with low cortisol, low adrenal function, and not enough T4 converting to T3. He also ordered me a cross reactive gluten test and my numbers for (cow) dairy were off the charts! I did NOT have a leaky gut or any parasites. YAY!

Anyway, I’m a little confused as to which paleo diet I should follow, the autoimmune, digestive health, thyroid, athletic performance, or FAT LOSS. Or some sort of blend of them all. I try not to focus on my weight on the scale, but I’m growing a big menopot & my clothes are getting TIGHT!! HELP!!

5. Hemp & Chia Seeds

Rachael says,

I was curious what you thought of hemp seeds and chia seeds. I will often use hemp seeds with nut butter and bananas for a quick breakfast or snack, and chia seeds I will mix with coconut milk, cocoa powder and cinnamon to make a “chia pudding’. I enjoy them both and think they are tasty and healthy but didn’t know if there was too much omega-6 in comparison to omega-3 in each product.

6. Apple Cider Vinegar, Kombucha

Kristin says,

I’ve read about the health benefits of apple cider vinegar and wanted to give it a try, putting 1-2 teaspoons in 8oz. water 3x per day. But, I already drink about 16oz. of home-brewed, well-fermented kombucha daily. Can I do both or should I only do one or the other?

7. Sun Protection

Nick says,

Hi Diane and Liz, I was wondering if you had any recommendations for sun protection other than big silly hats. I know that most of the Paleo world is chanting the benefits of vitamin D from the sun but is there ever a time when its to much of a good thing. I live in southern California where its sunny 90% of the time. On weekdays I’m spending about 2 hours a day in the sun. (morning walk, afternoon hike or workout and general walking around the neighborhood). On weekends I can easily spend 4-8 hours per day in the sun. While I’m not overly concerned about my body (its easy to cover up) should I worry about my face, as its exposed all the time? Sorry if I sound overly cautious but skin cancer runs in my family and my dad has a Van Gogh style ear because of it. Thanks for your help.

Click here to submit questions.

Cheers!

Diane & Liz

5 Questions with “30-Day Intro to Paleo” eBook authors Bill Staley & Hayley Mason

Today I sat down to chat with my good friends Hayley Mason and Bill Staley, authors of the popular blog The Food Lovers Primal Palate and the amazingly beautiful and completely useful cookbook Make it Paleo. This dynamic (and adorable) duo has put together yet another (when do these two sleep?!) fantastic resource to help just about anyone make the leap into a Paleo diet with ease.

The cool thing about this new eBook is that it’s very interactive, has tons of links, and teaches you a lot about how to cook the foods with which you may be a bit unfamiliar. When you stop pouring cereal for breakfast, piling cold cut onto a roll for lunch and no longer are eating a bowl of spaghetti for dinner, how do you make it work?! Let The Food Lovers show you how! Their 30 Day Intro to Paleo is a highly interactive eBook that’s already been making quite a splash in the community and I wanted to ask them a few questions about it so that you all could get an insider’s view of exactly what this book is all about!

1. What motivated you to create the 30-Day Intro to Paleo eBook?

We wanted to make a 30-day guide to Paleo, with a strong emphasis on cooking. At the end of the day, the food is where the rubber meets the road. The 30 Day Intro to Paleo covers a lot of the essential information about the Paleo lifestyle, naturally, but the real meat of the book (so to speak) is the practical insight on how to incorporate it into your daily routine. We thought a lot of people would benefit from a thorough 30-day meal plan.

2. Who can benefit most from the 30-Day Intro to Paleo eBook?

Anyone that is new to Paleo, really. We wrote the guidebook with beginners in mind, although the book is not strictly for newcomers. If someone has experienced problems staying committed to Paleo in the past, this could be just the ticket to really give it a shot. If you have something planned for every single day of the first month, it makes it exponentially easier to stick with it.

3. What kind of information can people expect to find in this eBook that’s different from what’s in your amazing cookbook, “Make it Paleo?

Make it Paleo is all about the recipes. With over 215 recipes, that book is heavily geared towards cooking. The 30 Day Intro to Paleo is a guidebook that just so happens to include recipes. In the guidebook, we lay out a holistic game plan for success. Each week has an interactive meal plan and a shopping list to go along with it. We also give readers a variety of links to our favorite blogs and websites (Balanced Bites included, of course!). These links help to answer questions about topics that are frequently questioned by Paleo newcomers… things like cholesterol, fat intake, calcium, and why grains are not optimal for the body to name a few. We also link to videos that cover some of these topics as well. Another fundamental difference between the ebook and Make it Paleo is the interactive nature of the ebook. There are thousandsof internal document links in the ebook, so browsing it is lightning fast and intuitive.

4. How will this book help someone who has already been eating a Paleo diet for quite sometime?

This ebook lays out a 30 day meal plan along with shopping lists. It’s great for anyone that has fallen off the wagon in the past, and needs a little boost to get going again. Much of the thought and planning is done for readers, so we think it gives people a greater chance of success. It also makes a great gift for friends and family members who might want to try Paleo but needs a strong game plan to make it happen. Who says you have to buy it for yourself! We think another great application is for Crossfit gyms who want to do a 30 day Paleo challenge for their athletes.

5. What’s been the response to the eBook so far? What have people loved the most about it?

People seem to be really excited about it. The thing that people tell us they love the most is the thoughtful consideration we put into designing a complete package. It’s still a fairly new eBook (released last month), so the first readers are just finishing up their 30 days. We’re excited to see just how life-changing this ebook may prove to be for some people.

If you’d like to find out more about this awesome eBook and purchase your own copy, click here!
The Food Lovers are kicking off a big 30 Day Intro to Paleo on September 4th so if you want to get in on that, grab your copy today! Or start whenever you are ready!

If you’re looking for a more specific plan to target sugar and carb cravings, check out my 21-Day Sugar Detox program also kicking off a new group to start on September 4th!

Podcast Episode #51: Eczema, psoriasis, fuel for running & more.

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #51: Eczema, psoriasis, fuel for running & more.

UPCOMING EVENTS:

September 6: “Practical Paleo” Book Signing with Q&A in Mesa, AZ - RSVP here

September 12: “Practical Paleo” Book Signing with Q&A in West Caldwell, NJ – RSVP here

Balanced Bites Workshops:

FALL WORKSHOPS KICK-OFF ON SEPTEMBER 15TH IN NAPLES, FL – CHECK THE SIDEBAR FOR DATES! 

Topics:

#1. Kids, eczema and maintaining a healthy weight

# 2 Fuel for running?

#3 Doing everything right  and still not better

#4 Fear of too many calories

#5 Psoriasis

#6 Grain-free carbs on 21-Day Sugar Detox

#7 Happy Birthday Shout-Out 

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

#1. Kids, eczema and maintaining a healthy weight

Christina says,

Made the change to Paleo nutrition in Feb 2011 for my family (2 adults, boy 9, girl 5) with 95% adherence; some candy and oreos still exist. Everybody has seen amazing results with asthma, sleeping, activity, weight loss/ gain (as needed) and cholesterol levels; except my son who has eczema. After two ER visits for severe allergic reactions and multiple blood tests by two allergists, we have learned he is allergic to coconut, mustard, sunflower seeds and all tree nuts. I was using coconut oil and flour at the start, then stopped, however we still use almond flour since he can tolerate it and we see some control of the eczema. My son is 4ft & 48 lbs at 9 yrs old. We would like to get better control of his eczema and put some weight on. What kind of Dr do I need to look for or can you recommend in MI to support our Paleo living and get his gut healed/ eczema suppressed? Or is this something we can do online? Thanks. Christina

#2. Fuel for running?

Lauren says,

I am a marathon runner and have been gluten free for 3 years and somewhat paleo for a while as well. I need the carbs to run well and am allergic to coconut! I can’t seem to be able to run without some kind of carb like oatmeal or eating some Clif shot bloks before I run. I don’t eat much in the way of grains other than occasionally having some brown rice but I do eat these Bonk Breaker bars which have oats. Other than that it’s just sweet potatoes or regular potatoes but not every day. How do I get off the Clif Shot bloks?? Any suggestions??

#3. Doing everything right  and still not better

Regina says.

I wrote in a question for your (Diane’s) recent Underground Wellness Radio show with Stefani Ruper. My question was: “potential causes of amenorrhea, acne, and digestive issues. been dealing with it all since puberty (7 years now). went paleo 2 years ago. my condition has improved, but i’m certainly not “cured.” I’ve had numerous blood tests and everything appears to be normal. birth control makes me feel TERRIBLE (bipolar, anxiety, horrible digestion, and insomnia) and I definitely have issues with gluten and dairy, but i’m hardcore clean paleo. no cheats ever. help!!!”

I just wanted to thank you for responding and add a little more so perhaps I can get to the bottom of this problem for once and for all. I started menstruating at 13 (I’m 20 now) and it have never been regular. My period is always very short and very light and comes randomly many, many months apart. At first I was in denial about all this. When I finally talked to a doctor about it (many actually) they said I had PCOS, despite the fact that all my hormone panels came back normal. I was then put on birth control which I hated and made me totally crazy and really messed with my digestion (everything just grinds to a halt).

Around this time I went cold turkey paleo. I was 18. When I went to an endocrinologist with all this, she did another hormone panel and told me my hormones are actually fine and all in ratio and diagnosed me with “ovarian resistance”, whatever that means. She then put me on a third round of birth control, which never actually made me bleed and gave me horrible insomnia and anxiety, and exacerbated my already troubled digestion. There was no time or effort put in by her, or any other doctor, as to why my ovaries might be “resistant”. In my first round of testing it showed that I was severely deficient in D and B. I also always run cold – my temperature is always around 96.

Luckily through a strict paleo diet and good supplementation my nutrient levels are back up. However, I still rarely menstruate, have acne, and feel as though I have a ton of bricks in my guts. This can make me extremely exhausted in a can’t-get-off-the-couch-watch-7-hours-of-downton-abby kind of way. So, here’s what I know. I have problems with gluten and dairy. I haven’t touched gluten in 2 years now, though I’ve done some tinkering with raw dairy since then. I’ve come to realize that dairy doesn’t treat me well either. I make everything from scratch to make sure I avoid those two. I’m also religious in my avoidance of sugar. When I want chocolate, I make my own, lightly sweetened with figs/dates and a bit of honey. My body weight in normal and has always been. I’m fit – I love to get outside in my barefoot shoes and I do a ton of yoga.

So, what am I missing here? I feel as though I’ve been doing everything right for so long now, and while things have improved, nothing seems to tip the scales. Stefani’s talk about hypothalamic amenorrhea really hit home. That is me! Though I think my stress is induced by my own denial of my body’s natural and necessary cycles and years of nutrient deficiencies due to gluten consumption. In your professional opinion, could that just be it? If so, what do I do? Just keep on going, stay healthy, and let time heal? Any advice and words of wisdom you could pass on to me would be greatly appreciated (and needed). Thank you so much. I’m really looking forward to your book, and I’m coming to the party at Roam Burger in SF. And I’ll also be at AHS!

#4. Fear of too many calories

Laura says,

I have one main question as I start this journey…. I have PMDD and I’ve discovered through support groups that using a Paleo Diet helps so much with the symptoms. My “fear” is…I am also right at 200 pounds 5’6″ and need to lose weight. I am already exercising daily and keeping my calories about 1200-1300 plus exercise calories. I’ve lost about 15 pounds but obviously have about 40-50 more to lose. I can see eating meats and oils are going to push me over my calorie limit quickly. How can I wrap my mind around losing weight/keeping calories under control and the added bulk calories in the ingredients? Thanks for your time and the passion that is obvious on your blog.

#5. Psoriasis

Keely says,

Our family has been doing the paleo diet for a little over 2 months and we all feel great! My only problem is that my psoriasis is worse than ever. I have suffered from scalp psoriasis for most of my life. The only times that it has cleared is when I am pregnant. I figured that is would get better since we’re eating so clean. I do not want to take medication or put chemicals on my skin, so I am wondering what my other options could be???? Thank you!

#6. Grain-free carbs on 21-Day Sugar Detox

Karen says,

Hi , I just started the 21 sugar free detox and i am now on day 4 things are getting better but I am trying to find something for breakfast to replace my toast and peanut butter with banana i need something that will seem like a carb i tried the coconut flour muffins and the coconut cookies and they were ok not much taste do you have anything with sweet potato as i need the carbs in the morning before i work out. Also any suggestion for IBS and foods that I should stay away from. I am also cutting out all nuts to see if that helps with all my stomach issues I have.

#7. Happy Birthday Shout-Out

Lance in Ft. Myers FL says,

It’s my wife’s birthday tomorrow do u think you guys could tell her happy birthday on your next podcast? If so her name is Candi — thank you for making our lives so healthy we will see you guys in Naples!

Click here to submit questions.

Cheers!

Diane & Liz

Easy Recipe: Italian Sausage Spice Blend – from Practical Paleo

Sausage is delicious, but, when it comes to ingredients, we’re often at the mercy of the butcher or manufacturer. The thing is, sausage is really simple to make right at home! This is a simple and delicious way to turn plain old ground meat into a taste adventure for your mouth.

One of the easiest ways that you can prepare for upcoming mornings, especially if you’re following the 30-Day Meal Plan in Practical Paleo for Autoimmune Conditions, is to make several pounds of either sausage meatballs or mini patties and prep them ahead of time. You can certainly freeze the meat with the seasonings if it started from fresh (not previously frozen). Or, alternatively (if your meat was frozen before you seasoned it), you can simply pre-cook the sausage meatballs or patties to defrost and re-heat in a skillet or toaster oven when you’re ready for them.

I used this spice blend in the thanksgiving stuffing meatballs and grandma barbara’s stuffed mushroom recipes in Practical Paleo, but you can use it to make sausage from scratch – for any recipe you have, or just on its own – and use your choice of ground meats: pork, beef, lamb, or even turkey or even chicken.

italian sausage spice blend

- from Practical Paleo* (page 233)

*this recipe has been corrected since the original printing of Practical Paleo 

Yield: ~ 5 Tablespoons

ingredients:

1 teaspoon sea salt
1 tablespoon fennel seeds, ground
1 tablespoon ground sage
1 tablespoon garlic powder
1 tablespoon onion powder
1/4 teaspoon white pepper

(or 1 teaspoon black pepper)
2 teaspoons dried parsley (optional)

Use 2 tablespoons of spice blend per pound of meat to make sausage.

preparation:

Combine all ingredients in a mixing bowl and store in an air-tight container/glass jar for up to six months.

Yes, you can enjoy this recipe while on the 21-Day Sugar Detox.

Note: I earn a small commission if you use the links in this post to purchase the products mentioned. I only recommend products I would use myself or that I recommend for clients in my practice or at workshops. Your purchase helps support my work in bringing you real information about nutrition and health.

Podcast Episode #50: Canola, Paleo Newbie, Sensitivities, Adrenal Support

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #50 Canola, Paleo Newbie, Sensitivities & Adrenal Support

UPCOMING EVENTS:

August 26: “Practical Paleo” Book Signing with Q&A in Oregon City, OR – RSVP here

September 12: “Practical Paleo” Book Signing with Q&A in West Caldwell, NJ – RSVP here

Balanced Bites Workshops:

We’re proud to welcome PaleoKits and US Wellness Meats as workshop sponsors!

FALL WORKSHOPS KICK-OFF ON SEPTEMBER 15TH IN NAPLES, FL – CHECK THE SIDEBAR FOR DATES! 

SHOW LINKS:

Nom Nom Paleo

Jen’s Gone Paleo

Topics:

# 1 Is there such a thing as healthy canola oil?

# 2 New to Paleo… help!

#3 Coconut cream vs. Dairy?

#4 Testing for food sensitivities

#5 Adrenal fatigue with IBS, extra supplements needed?

Click here to download the episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

# 1 Is there such a thing as healthy canola oil?

Terri says,

Hello….Can you please help me to understand the controversy of canola oil. I have read all the bad things, such as the refining process and hexane etc. What about canola oil that is unrefined, organic, cold pressed and non-GMO? Is it considered to be safer or is there something still unhealthy with it?

Thank you.

# 2 New to Paleo… help!

Katie says,

I really need help. I am a mother of 2 boys( 3 and 5) I began the sugar detox one month ago, and now have adopted fully paleo. I am the only one following the diet in my family. My husband and kids still eat well but not paleo. So I am having to adjust my meals on top of cooking for them every day. When I’m hungry, I don’t know what to snack on besides nuts, veggies and/or meat. I feel weird having to cook a steak for myself just for a snack. And financially, it is not easy to do so. Until I get the hang of meals and snacking I’m not sure I can bring my family in on the life change. And I want to! I need more ideas. Are too many nuts bad? Do you have ideas, or advice for me? For instance I ate a salad (mixed greens, peppers, tomatoes, cucumber) with tuna and some chicken I had leftover. It did not fill me up. My family ate homemade pizza and it smelled divine. I had none. I feel like I had more than enough fat today with raw walnuts, pecans, avocado, and some olive oil… What do I eat?

#3 Coconut cream vs. Dairy??

Cristina says,

I’ve just discovered your book and I am SO very excited to buy it today!! I have been suffering from and was diagnosed with severe chronic migraines since December of last year with no relief in sight. Since then I’ve given up prescription pain medications, caffeine, alcohol, and rebound causing medications and migraine trigger foods including but not limited to (most) unnatural processed foods, (most) dairy, (most) processed grains, have begun juicing fruits and vegetables etc. in order to help combat and hopefully diffuse naturally these debilitating migraines. I also want to say that I am on a prescription medication called Topamax for Migraine prevention.

Because of the “restrictive” nature of the migraine preventive “diet”- it just seems like a logical next step to begin eating Paleo. I am more than excited to get started.

I love cooking and have come across several recipes for meals that would be Paleo friendly save for a touch of yogurt here or a 1/4 cup of sour cream there. I was wondering if coconut cream could be substituted in dairy’s place?

Thank you for your time! I appreciate it so much!

#4 Testing for food sensitivities

Alina says,

I have purchased the Paleo Summit and there you mention food sensitivities but you did not get into details. I was wondering which of the tests are the most accurate to test for food sensitivities. I know of www.eneterolab.com www.ibtreflab.comm www.immunoscienceslab.comm www.metametrix.com and www.cyrexlabs.com . Are any of them good? I would really like to get tested but I hear that the food sensitivity tests are not that accurate.

I have done elimination diet but I have not really discovered anything through this diet. I do not suffer from any digestion problems so maybe that is why I did not notice really any difference being on this diet but still I cannot believe that I am not sensitive to anything. Your help is greatly appreciated.

#5 Adrenal fatigue with IBS, extra supplements needed?

Sage says,

I have recently been diagnosed with pretty severe adrenal fatigue and had a positive ANA test. I also have IBS (…I am a hot mess).

I am doing the autoimmune paleo protocol and I am on a supplement regimen prescribed by my D.O. in order to address these issues. I have also taken my foot off the gas with my exercise and basically just walk and do light exercises per Paul Chek’s book.

My question is, though my DO is good and takes a natural, non-Westernized approach, she isn’t exactly paleo. Because I don’t eat any fruit and a limited array of vegetables due to my IBS and those i do eat i typically cook (roast, steam) in order to facilitate digestion, I am wondering if I should consider a basic multivitamin for micronutrients I may not be getting much of like C, etc.

I am taking 500mg of Mg and 50,000 IU of D 1x a wk, and iodine as part of my Rx supplement regimen, but the remainder are specific to my adrenal fatigue and gut health.

Click here to submit questions.

Cheers!

Diane & Liz