Week 3 Of Paleo Challenge – Hitting My Stride

Wisely, veggies and fruit make the base of the Paleo diet food pyramid. I just need to keep in check the high-carb produce that sends my sugar cravings into overdrive.

Not too bad this week, although I over did it on almonds and sunflower seeds. Also I am missing my Greek yogurt.

It seems like I’ve finally shaken off Week 1’s sticker shock and Week 2’s cravings. I pretty much stuck to eating a protein, produce and healthy fat for my meals. I decided not to worry too much about organic foods or “clean” meats. If they were on sale at the grocery store, fine. If not, that’s OK too. With that anxiety out-of-the-way, this week was a lot easier.

For the most part, I’ve been eating paleo style since I started my weight loss journey. I’ve pretty much eliminated grains from my diet for the first 18 months. And other than cheese, I was dairy-free too.

At the urging of my trainer, I did add in steel-cut oatmeal and quinoa on weightlifting days. I also added back in Greek yogurt (doctor recommendation) with fresh fruit. It was one of my go-to snacks. However, I cut it out for this challenge.

Without yogurt, I tuned to almonds and sunflower seeds for snacks.  But this past week I think I over did it. My little snack bags were too easy to grab. I’m limiting myself to no more than 2 servings for the week.

Overall, my energy level was certainly better than last couple of weeks, but not noticeably different from my normal, healthy diet. To be fair, since I’m not eating a “strict” paleo diet of grass-fed, pasture-raised and organic, I can’t fairly contrast Paleo with my low-carb lifestyle.

I’ve read lots of articles by people professing their newfound energy and feeling so much better when eating “clean” meats and organic produce. That may be true, but I’ve wondered if their love of clean eating was more of a placebo effect.

For example, last year the hubby and I purchased half a cow from a local Virginia farm. The cow was grass-fed, but finished off with grain for the marbling. The cow lasted for about 7 months and it saved us at least $300 on our annual groceries. To us, it was the best tasting beef and so much healthier than what we bought weekly at Wegmans. But was it really healthier and tastier? I have no way of proving one way or the other. Maybe we took it on faith that the beef was better since we shelled out $700 up front for it.

I agree that eating meats free of antibiotics is preferable. When my doctor prescribes an antibiotic for me, I want it to work. I just don’t know if there is a real health benefit of “organic” compared to my similar, non-organic diet. And studies are showing there isn’t much health difference between organic and regular produce. I’m not sure if there are enough studies on the meat side of the equation. Common sense tells me that grass-fed beef is better, but common sense also says to eat lots of carbs and live on a low-fat diet.

I did that for 40+ years and all that got me was fat.


Paleo Challenge Week 2: Rethinking Recipes To Avoid Triggers

Wisely, veggies and fruit make the base of the Paleo diet food pyramid. I just need to keep in check the high-carb produce that sends my sugar cravings into overdrive.

Wisely, veggies and fruit make the base of the Paleo diet food pyramid. I just need to keep in check the high-carb produce that sends my sugar cravings into overdrive.

Many of the Paleo recipes I used over the last two weeks called for vegetables I normally skip or use in small amounts, due to their high sugar/carb count. I think that’s what kicked my cravings into high gear this past week.  I never would have guessed onions, carrots and sweet potatoes are my new trigger foods.

Let me say up front that the issue is more my choice of recipes and not the Paleo diet. I chose recipes that sounded the most appealing. I made the mistake of not running the recipes through My Fitness Pal to get the carb counts before going to the grocery store.  It’s clearly a case of my eyes being bigger than my stomach. The meals sounded so appealing and healthy (which they are) I didn’t see any consequences to adding-in foods with higher carb counts than what I normally ate.

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Fighting Sugar Cravings — Back To Basics

Since the start of my Paleo Challenge, my sugar cravings have grown in epic proportions.

Since the start of my Paleo Challenge, my sugar cravings are back.  The sugar monster inside of me raged the last two weeks.

I’ll find out tomorrow, but I think my weigh-in will show a gain. For the last couple weeks I’ve wrestled with sugar cravings. As a result, some unhealthy foods appeared on my plate this week (a little too much wine and those blasted pancakes). It’s time to get back to basics and stop feeding that sugar monster.

What isn’t helping is the lack of exercise. I had a great workout on Wednesday with my trainer, but I tripped over a locker room bench and twisted my injured knee. I’ve iced it, but this morning it’s swollen and stiff. So no spin or yoga classes today and no muscle workout tomorrow. I need to baby it for the next few days.

Frustrated? You bet. Exercise keeps me focused on the prize and my eating in check.

While my knee is still on the mend, I think it’s a good time to get back to basics with my food. That’s how I started this little journey 100 pounds ago. It’s time to refocus and get back to eating 20g-25g of carbs a day for the next couple of weeks.

I’m still doing the Paleo challenge, but I’m going to simplify. I’m skipping the Paleo recipes this coming week. Instead I’ll eat veggies and a simple protein with each meal.  But I’m adding back in one very non-Paleo item. My protein shake.

My sugar cravings are still raging this week (hence the wine) and I think fruit is the trigger. Since starting Paleo, my fruit intake is way up and I’m craving the sweet stuff as a result.

I started cutting back on fruit last week, but all that did was release the kraken. On Wednesday morning I went cold turkey to get the sugar monster off my back once and for all. My cravings reached a fever pitch Thursday afternoon. This morning I feel fine, but banning fruit from my diet isn’t a solution.

Which gets me back to the protein shake. I always added ½ banana and ½ cup of a berry with my protein shake. The fruit improves the taste of the shake and feed my muscles after working out with weights.  When I blend the fruit with the shake, I have zero sugar cravings.

So my shake will be my one break from Paleo. And to me, that’s OK.

I’m trying to lose weight, not conduct a science experiment.


Apple Blackberry Crumble

This dish starts with layering sliced apples and blackberries. I used Granny Smith apples, the best baking apples.

This dish starts with layering sliced apples and blackberries. I used Granny Smith apples, the best baking apples.

With the recipe, “crumble” is the key word. This little Paleo dessert turned out tasty but very messy. The top layer of ground almonds, coconut shavings and walnuts completely fell apart when it was time to take it out of the bread pan.

If I make this again, I think I’ll use a pie pan for ease of getting the dessert out of the pan without a lot of mess.

Like many of the Paleo recipes I’m encountering, this one has a whole lotta carbs and Points thanks to the ground almonds, coconut flakes, butter and walnuts.  I’d recommend for those on Weight Watchers to skip the crumble and bake the apples, blackberries, honey and cinnamon and splurge with a dollop of whipped heavy cream for a 2-point dessert.

Here's what the crumble looks like before going into the oven.

Here’s what the crumble looks like before going into the oven.

Apple Blackberry Crumble
Net Carbs: 17g
Weight Watchers PointsPlus: 12
Servings: 6

Ingredients

  • 4 apples
  • 1 pint blackberries
  • 1 c ground almonds
  • 2 tbsp grass-fed butter
  • 1 c coconut flakes
  • 1 tbsp raw honey
  • 1 tbsp cinnamon
  • ¾ c walnuts, chopped
  • Whipped heavy cream (optional)
Yes, it's messy but tasty. I whipped the cream my self and added a sprinkle of cinnamon on top. The crumble can be a bit dry but the cream adds some needed moisture.

Yes, it’s messy but tasty. I whipped the cream my self and added a sprinkle of cinnamon on top. The crumble is a little on the dry side, but the cream adds some needed moisture.

Directions

  • Preheat oven to 350 degrees.
  • Slice the apples, leaving skins on and remove the cores.
  • Layer the apples and blackberries in a non-stick loaf pan or a pie pan.
  • Place the ground almonds and coconut in a bowl with the butter, honey and cinnamon.
  • Using clean hands, rub the butter into the ground almonds and coconut until the mixture has consistency of breadcrumbs. Add the walnuts and mix together with a spoon.
  • Place the crumble mixture on top of the fruit, about a 1/2-inch layer.
  • Bake for 30-40 minutes until the topping is golden brown and the fruit is soft. Baking time might vary if you use a pie pan.

This recipe is from The Paleo Primer.


Paleo Bangers & Mash Recipe

A healthy version of the ultimate British comfort food, this paleo Bangers & Mash recipe is super easy to make and delicious.

A healthy version of a classic British comfort food, this Paleo Bangers & Mash recipe is super easy to make and delicious.

Bangers and Mash, the ultimate British comfort food, is perfect on cold winter days. The problem? It’s not very healthy. Well this weekend I tried a Paleo twist on this classic dish that is amazing and healthy. Just switch out the mashed potatoes for sweet potato mash and forget about the gravy (really, it’s not needed).

The recipe I based my knock off on is from The Paleo Primer. I modified the recipe to lower the carb count and cut the PointsPlus value.

The original recipe called for gluten-free sausages. I couldn’t find any so I substituted turkey sausages (no carbs). In addition, I reduced the number of sweet potatoes (1 instead of 2). The recipe also called for using 2 tbsp of ghee for the potatoes plus more for cooking the sausage. I only used 1 tbsp of ghee for the potatoes and didn’t cook the sausage in any oil.

The recipe below is my modified version.

I included a side of sautéed spinach with toasted pine nuts and oven-dried tomatoes with this dish. Yum!

*Bangers & Mash

Net Carbs: 12g
Weight Watchers PointsPlus: 7
Servings: 2

Ingredients

  • 1 tbsp of ghee or grass-fed butter
  • 4 large turkey sausages, carb free
  • 1 medium sweet potato, peeled and cut into 2-inch pieces
  • salt and pepper to taste

Directions

  • In one pan, bring 2 inches of water to a boil.
  • Heat a frying pan over medium heat. Place sausages in pan and cook for 15 minutes, turning occasionally.
  • While sausages are cooking, place sweet potato in steamer basket over the boiling water and cover. Steam the potatoes for about 10-15 minutes or until fork soft.
  • Once potatoes are cooked place in a bowl add butter or ghee. Mash with a potato masher or a fork. Season with salt and pepper.
  • Serve the sausages on the sweet potato mash.

Week 1 Of Paleo Diet: Sticker Shock!

Eating "clean" meat is an expensive proposition when going Paleo.

Eating “clean” meat is an expensive proposition when going Paleo.

I wrapped up my first week on the Paleo diet, and other than the “clean” eating, it was pretty much the same as my low carb diet. In fact, I saw no difference. Granted it’s only been one week, but I have to wonder if the price of organic produce, grass-fed beef and cage-free birds, really offers that much of a health benefit.

I bring up cost only because I saw a 37% cost increase in my weekly groceries. My weekly budget for groceries is $135. For my first week on Paleo, I spent $185.67. If I don’t change anything, that’s a $200 increase by the end of this little experiment. Ouch!

Part of the sticker shock I attribute to “start-up costs” – items like ghee, coconut oil that are pricy but I won’t run out of anytime soon. But the cost of “clean” meat I find hard to swallow, experiment or no.  It cost me $26.69 for 3 pounds of grass-fed ground beef. Normally I spend $16 for 7 pounds of regular ground beef (and that lasts for 3 weeks). I’m sorry, but for me to continue to spend that much on ground beef means that gold better come out the other end.

But, it’s not just beef, which is expensive (grass-fed or not), but “clean” chicken is costly too. All 3 pounds of a whole, cage-free chicken costs double the price of a 6-pound caged chicken ($11.97 vs. $5.97). Yes, I know the 6-pounder sat in a cage to get fat, that water was probably injected into the meat, and the farmer fed Foghorn hormones for good measure. But when you are a single-income family on a tight budget trying to stretch your dollars, “clean” eating means: food that doesn’t give you the trots!

Organic produce cost about $0.50-$0.70 per pound more than their non-organic counterparts. That doesn’t seem like much of a price difference, but it ended up costing me $20 more than buying non-organic produce.  I know some people will think that the price is worth it to eat healthier, tastier food.  But the truth is I couldn’t taste any difference, and the data is still out on whether organic is really healthier and budgets matter. In my home, $80 is a bill payment or 2 weeks of gas. It seems I’ll get more bang for my buck by using a vinegar wash to clean my non-organic fruits and vegetables.

Clearly going Paleo or eating “clean” is doable if you have other options for protein and have a larger food budget. However, if you have a limited budget, I’m just not sure it’s worth the cost.

Suggestions from you Paleoites on non-meat protein options or ideas to cut costs are welcome!

I certainly didn’t think I’d harp so much on money for my first post on trying the Paleo diet. But for me, it is a BIG deal.  I promise to have more to say about the foods, recipes and my energy level throughout the challenge.


Primal Shepherd’s Pie

I added a sprinkling of smoked paprika before placing my awesomely tasty Primal Shepherd's Pie in the oven.

I added a sprinkling of smoked paprika before placing my awesomely tasty Primal Shepherd’s Pie in the oven.

I love comfort food and I never pass up a chance to transform my favorite recipes into healthy, low carb dishes. Since I’m doing the paleo diet this month it’s a good time to put some of the comfort food recipes to the test.

This Shepherd’s Pie recipe, from The Paleo Primer, is wonderfully delicious with buttery cauliflower used in place of traditional mashed potatoes. Packed with veggies and very filling, I didn’t even need the small side-salad I made earlier.

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Lamb & Cumin Burgers = Super Easy, Delicious!

I made my first paleo recipe last night -- the delicious lamb & cumin burger with a size of sauteed zuchinni and bok choy.

I made my first paleo recipe last night — the delicious lamb & cumin burger with a size of sautéed zucchini and bok choy.

Last night I tried my first authentic paleo dish – meaning the I got the recipe from The Paleo Primer. I made  wonderful lamb burgers infused with cumin.  This is the first time I actually made a burger with ground lamb. Wow, I can’t believe I didn’t think of using ground lamb before this!  The burgers were so tender, tasty and filling.

Lamb & Cumin Burgers
Net Carbs: 2
Weight Watchers PointsPlus: 8
Servings: Makes 5 burgers

Ingredients

  • 1 pound ground lamb
  • 1 large egg
  • 3 garlic cloves, finely chopped
  • 1 tsp ground cumin
  • 3 tbsp tomato paste
  • salt & pepper to taste

Directions

  • Preheat oven to 350 F
  • In a large bowl, combine the ground lamb, egg, garlic, cumin, tomato paste, salt and pepper.
  • Using clean hands, mix all the ingredients together and shape into 3-ounce patties (should make 5 burgers).
  • Place on a grill pan and bake for 20-25 minutes, or until the internal temperature of the patties reaches 160 degrees.

I served this dish with sides of sautéed zucchini and bok choy. The whole meal took me less than 30 minutes to prepare. Before the lamb came out of the oven, I had enough time to clean, chop and cook the veggies.

So far, my paleo challenge is off to a great start!