Tanya's Path to Wellness Update

Wow, it has been a little over a year since I started with a cautious dabble into the Paleo world with the help of my friend Sherri! Long story short on that, I did it for a month, found it wasn't as hard as I thought, I felt good GREAT, but I didn't lose any weight.  For me this was a real disappointment, and I wish I had the mindset of Sherri, that it isn't about weight.  It is about health. But I physically and psychologically NEEDED to lose some weight. I have severe insulin resistance, no thyroid and on my 5 foot 1 frame, every pound is a burden and I am truly the embodiment of a metabolic nightmare. I really thought one month of strict Paleo would produce at least a little loss on the scale, but it didn't, so I didn't continue. Head hangs in shame....  HOWEVER, as is every experience in life, my Paleo project proved to be an invaluable one, that I was led to be a part of for a bigger purpose later down the road. 

During the journey, about 20 lbs down, Nov 2013

Fast forward 6 months. I gained even more weight continuing my SAD diet. I was really feeling bad, and I needed to DO SOMETHING.  One day in July, I stumbled upon a plan called Trim Healthy Mama (THM). It was focused on high quality foods, limiting soy, corn, high glycemic foods and  eliminating sugar ( much like Paleo in some ways, although different in others) In THM, foods are eaten in a combination that promotes weight loss. E meals are "energizing meals" and S meals are "satisfying" meals. E meals are comprised of HEALTHY carbs, with minimal fats, and S meals are HEALTHY fats, with minimal carbs. Healthy carbs and fat both have important roles in the functioning of the body, however, when spaced at intervals of 3 hours apart, your body has time to process the single fuel you used at the last meal. This plan has been a wonderful framework for me. I do still follow MANY of the same Paleo principles actually. Although, THM is NOT a gluten free plan, I have since given up gluten/wheat and only eat MINIMAL grains, being the occasional rice, and oatmeal. My primary carbs are sweet potatoes and apples. I find myself following MANY Paleo/Primal websites and Facebook pages, and using MANY recipes from Paleo cookbooks and tweaking them slightly to fit my needs (including those RIGHT HERE). I am happy to say, that using a combination of these things, I am down 30lbs since July and I have 5lbs left to reach my goal. YAY!!!!

Since I started serious focus on finding out what my body needs to perform optimally, I have found out that I am also sensitive to things I never knew! The latest has been proplyene glycol. I made a recipe that called for caramel flavoring along with other things that I eat all the time without difficulty. My stomach was torn up for hours that night. The only difference was this ONE ingredient, I had 1/2 tablespoon. OUCH. Come to find out it is in most hair products (I have had a sensitive scalp as long as I can remember), as well as countless other things. So now I am working to research and replace these products, and I am ditching the caramel extract obviously! The answer to a long unsolved mystery has finally been discovered! 

The biggest things I have learned in my journey are these:

1. We are all at different places in our journey to wellness. Sherri was many steps further down the road than I was. She has always had the intuition and desire to seek wellness versus weight management, and I really respect her for that. In this way she has also lost many pounds since I met her. But it wasn't her primary goal, just the result of improving her health and the choices she made. BRAVO! I still look to her for much advice on MANY different levels.

2. We all have different needs in our journey to wellness. Sherri is dairy free because she has never been able to handle dairy as long as I have known her. However, I handle dairy just fine. I no longer drink cows milk, but have replaced with almond milk, but I do have cream, butter, cheese, cottage cheese and greek yogurt on a regular basis. 

3. There is more than one road in our journey to wellness. Sherri has found her way with a strict Paleo lifestyle, while I have found my way through a combination of Trim Healthy Mama/Primal lifestyle. Neither road is wrong, and they take us to the same place...our best health.

4. We MUST become more in tune with our bodies. I had never taken the time to slow down enough to do this. A huge blessing came into my life last year, allowing me to work part time near home, so that I could focus more on my health and my family. This has been a real learning experience for me. I suspect MANY out there do not know the art of listening to their bodies either. I am still learning. 

If there is anything you take from this, please let it be this. Take the time to learn to treat your body with respect by fueling it in a healthy way, and then begin listening to what your body is telling you. Everything you eat or drink is connected to the way you feel. It has taken me longer to realize this than I care to admit, even though I have always been very "health conscious" in the eyes of my friends/family. I wish you continued success in your personal journey to wellness. 

Until next time! Love, Tanya

If you would like to learn more about the Trim Healthy Mama plan. 

(I do not make money from sharing this!) 

Sausage Breakfast Muffins w/Spinach & Egg

 

Here is an easy way to take a Paleo breakfast on the go.  I'm always looking for easy ideas to make life easy, while still keeping it healthy.  I made these meaty muffins on Sunday so that we can all have a great breakfast during the work week.

 

Ingredients:

• 1 lb. Sugar free breakfast sausage (I used US Wellness, but you can also make you own.  See my favorite recipe below from Primal Palate)
• Sauteed spinach (I used some leftovers from the night before.  I sauteed it in a little bacon grease, onion powder, garlic powder, salt, pepper.)
• 6 or 7 eggs
• Pink Himalayan Salt and pepper to taste
• Chives and crumbled bacon to taste.

Directions:

• Preheat oven to 350.
   
• Use a meatball size of sausage to fill the bottom and sides of a muffin tin.  Make sure you leave a well large enough for your spinach and egg.  I made 7 meat muffins, but it will depend at the size muffin tin you have.

• Here is where you can add spinach or anything else you would like.  Remember to save room for the egg.  Crawfish, veggies, sweet potato hash, would all be possibilities! 

 

• Next, I cracked an egg into each meat muffin.  Some of the muffins I fill with too much spinach, so I just saved some of the whites in a bowl.  (My hubby only likes egg whites, so I can always use extras.)
• Top with salt, pepper, chives and a little bacon never hurts!
• Bake 20 to 30 minutes until meat is done and eggs are to your liking.  My muffins baked for 20 minutes. 
• Don't worry about sticking.  The fat from the meat helps the muffin to not stick.  As soon as I popped them out of the oven I ran a small knife around the sides. 
• Once muffins are cool enough to touch, place on a plate lined with paper towels to absorb grease.  Store in fridge.
• Enjoy!

 

Here is the link for my favorite breakfast sausage.  http://www.primalpalate.com/recipe/breakfast-sausages/

 

Healing Paleo Egg Drop Soup

 

      I love having Egg Drop and Miso soups, but my body can't handle the soy that are hidden in most recipes.  I found a few different recipes around the web, but still could not find the right combination that taste great.  This soup is kinda a combination of the two.  Hope you enjoy.

Ingredients:

• 1 tablespoon grass fed butter or coconut oil
• 2 Tbsp. onion powder
• 1 tsp. celery salt or 1 stalk pureed celery
• 8 cups bone broth (see link to recipe below)
• 1 Tbsp. coconut aminos
• 2 teaspoons toasted sesame oil
• 8-10 eggs (we used 10 b/c we like thicker/chunkier soup), well beaten
• 1 sheet of seaweed tore into small bits (you can use more or less depending on your preference, I used an entire snack size pack)
• 1/2 tsp. Pink Himalayan salt (may need more if you use puree)
• 1 tsp. fresh cracked black pepper
• 2 tablespoons chopped chives or green onions (optional for topping)

Directions:

• Add grass fed butter or coconut oil to a sauce pan and melt on a low to medium heat. Whisk onion and celery powders until combined.
• Stir in bone broth, coconut aminos, sesame oil, Pink Himalayan salt, and pepper. Bring to a boil.
• Using a fork or whisk, slowly pour and stir the eggs into the broth.  Be sure to not stir fast, but make sure you are moving the fork enough to not foam a large glob of egg.  
• As soon as you are done, sprinkle in your seaweed bits.  As much or as little as you desire.  It will soften quickly.

• Turn off and remove from heat.
• I like to sprinkle a few green onions or chives on the top of mine, but my men don't.  So garnish as you would like.
• Also for those of you that like a thicker, more filling soup, I add chicken from a rotisserie or whatever chicken you have on hand.
• For those of you that don't mind chunks of onion and celery (my men don't like in their soup), you can use the real thing instead of powders.

If you are looking to make your own bone broth.  Here is my blog post on how I did mine!
http://2cajungirls.blogspot.com/2013/01/making-my-own-bone-broth.html

Cajun Girl Eggs in a Nest!

Ingredients:

2 med. sweet potatoes, grated
1 cup trinity (onion, bellpepper, celery already chopped)
1 clove garlic, minced
1/2 to 3/4 lb. sugar free breakfast sausage
1/2 cup pre-cooked crawfish
4 pcs. cooked bacon crumbled
Pink Himalaya salt, Cajun seasoning, and black pepper to taste
8 eggs
2 Tbsp coconut oil or grass fed butter


Directions:

• Preheat oven to 375 degrees
• On med./high heat, melt 2 Tbsp coconut oil or grass fed butter.
• Once melted, add trinity and saute until soft, translucent, and beginning to turn a nice golden color. Add in garlic, cook until fragrant (about one minute).

• Next, add sausage, cajun seasoning, black pepper and salt to skillet and mix with trinity.  Brown sausage mixture and cook until done.

• While sausage is browning, peel and shred the two large sweet potatoes. 

• Add grated sweet potato to skillet with sausage mixture and cook until sweet potatoes are soft and just cooked through, about 3 minutes. To avoid sticking, stir frequently.  The sweet potatoes should not be mushy. We are just slightly softening to potatoes.  The rest will be done in the oven.
• After 3 minutes, add crawfish and cook for about 2 minutes until heated.  Not long, they will get tough.
• Remove from heat and place in dish of choice.  I used foil pans b/c I wanted to cook half now and take the other pan to work to cook later.  Note:  For the one I cooked later, I let cool and covered and place in fridge for later.  Once at work,  I added eggs and popped in oven.  Co-workers enjoyed a hot breakfast.
• Once mixture is in pan, sprinkle crumbled bacon ontop. 
• Next, I used the back of a measuring spoon to make a dent in the hash for each egg.  As you can see from pictures, I used four eggs in each. 
• Your dish is now ready for the oven!  Bake for 5-10 minutes, depending on how you like your eggs.

• To serve, scoop into a bowl and garnish with avocado chunks, fresh tomato, or even a few more pieces of crumbled bacon (my personal favorite).
• Enjoy!

 

 

Cajun Seasoning I used(from Emeril):

• 2 1/2 tablespoons paprika
• 2 tablespoons salt
• 2 tablespoons garlic powder
• 1 tablespoon black pepper
• 1 tablespoon onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• (Yields about 2/3 c.)

Chicken & Asparagus Soup w/ Portabella Mushroom

 

During cold weather, there is nothing like a warm bowl of soup.  With that said, I'm a girl that loves to chew, so a hearty, thick soup is a must.  One of my "Paleo Pals" posted a great recipe for Asparagus Soup, but it was a smooth broth and I didn't think it would be a satisfying meal for me.  So here is my thick, hearty version!

Ingredients:

• 4 to 5 cups bone broth or chicken broth
• 2 lbs. fresh asparagus (cut asparagus stalks into four pieces, cut and separate the tips first and reserve)
• 1 large onion cut into large chunks
• 4 Tbsp. Grass fed butter, coconut oil, or ghee
• 1 package of sliced Portabella mushrooms
• Shredded chicken from one rotisserie chicken or you can use cooked breast or thighs
• 1 tsp. Pink Himalayan salt to taste
• Black pepper to taste
• Cajun Seasoning (see recipe below) to taste

Directions:

• Add bone broth to large stock/soup pot with cut asparagus (NOT THE TIPS), onion chunks, butter/oil, salt, black pepper (I used half tsp.), and Cajun Seasoning (I used 1 Tbsp., but you can add a little now and some to the finished product)
• Cook on med./high until asparagus and onion are tender (about 45 mins. to 1 hour).
• Use slotted spoon to remove all onions/asparagus into food processor.  Puree until smooth and pour back into pot with broth.
• Add asparagus tips and mushrooms.  Cook until both are soften and done to desired texture.
• Remove and shred chicken from rotisserie and add to pot.
• Cook until chicken is heated through and combined.
• ENJOY
• Note:  Chicken breast or thighs can be cooked in broth at the beginning if you are using raw chicken.

• Cajun Seasoning I used(from Emeril):
  
  • 2 1/2 tablespoons paprika
  • 2 tablespoons salt
  • 2 tablespoons garlic powder
  • 1 tablespoon black pepper
  • 1 tablespoon onion powder
  • 1 tablespoon cayenne pepper
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • (Yields about 2/3 c.)

 

 

 

Mustard-Sage Glazed Chicken Thighs

This is a great quick and easy meal from Practical Paleo.  I did change the amounts of the ingredients a little, just to give it a little extra pop!  ;)

Ingredients:

• 1/4 melted grass fed butter (I used KerryGold) or coconut oil
• 2-3 Tbsp. grain-free mustard (check the ingredients)
• 1 tsp. Pink Himalayan Salt (Sea salt is fine too, but I love the Pink Himalayan)
• 1 Tbsp. dried Sage
• Black pepper to taste
• 12 bone-in, skin-on chicken thighs

Directions:

• Preheat oven to 425.
• Whisk first 4 ingredients together in bowl.
• Lightly brush the back of each chicken thigh with sauce and place in baking dish.
• Once in baking dish, I personally sprinkled a little extra salt and pepper on the chicken skins.
• Next, brush the tops of the chickens with the remaining sauce.
• Bake about 45 to 1 hour.  I like the skin really crisp, so I baked for an hour.  Note that I used two pans and the glass dish took longer to crisp.

ENJOY!