Category Archives: healthy

Morning Routines

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Mornings are always a race. No matter how early I get up I can fill the time and need more! From the moment my feet hit the floor, it is a steady pace from bedside to shower to kitchen to animals to out the door…and all the little steps in between!

When I was a teenager and started actually giving a flip about what I looked like when I left the house, I started showering in the morning instead of at night so my hair would be all shiny and wonderful for school where everybody would notice! ? Anyway, I have almost always had long hair, same back then. I would get so bored blowing out my hair, and one day started reading what was probably a school assigned book while I was drying my hair. Gave me a good 20-30 minutes of reading time…and I really enjoyed it! Well, that stuck. I have been reading while I dry my hair ever since! Ultimate multitask! I don’t need a mirror, and I am just sitting there, right? So that is part of my morning routine and I love it. It gets my mind working (along with the coffee!). It inspires me creatively, and keeps my stress level low in the morning when there is so much to get done to get out the door. The dryer is a great white noise so I do not get distracted as I read….so this is my little secret indulgence….I read every morning while drying my hair and sipping coffee (Coffee is only allowed if I drink my two bottles of water and take my supplements first!)

So if you call me or text me during reading time, you are just going to have to wait. Even though it is early in the morning, I look forward to this part of my day every day. And my hair is still all shiny and wonderful when I’m done!

Want a recipe? Okay, here is what’s in the coffee cup:

Fill the mug halfway with Chameleon Cold Brew Coffee (sometimes I go half and half with original and Mocha, but today, let’s call it original.)
Fill the other half with Almond milk or Whole Grassmilk (from grassfed cows)
Pop in the microwave for 1 minute or so until hot
I usually give it a dash of cinnamon and 1/2 tsp cacao powder
If I sweeten, a little Maple Syrup or Agave nectar…Honey is good in it too

Give it a whirl with a mini frother and enjoy!

When all else fails, and sometimes it does!

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Jake shake

Guess I am still on yesterday’s topic! Perfect example of how the day can get away from you and you run out of time and energy but you have to do something because you are really hungry and confident there is a bag of M&M’s somewhere in the house! Full day at work, straight to my daughter’s swim meet, pets at home waiting waiting waiting for me to come home and feed and walk them, I sit happily watching her swim, but can hear the ticking of the clock in the back of my mind. Chatting away with a friend in the stands who is grabbing a quick bite during the meet, I got to thinking, what in the world am I going to eat and when? by the time I got home it was after 8:00 and the dogs needed attention! Cat was tapping her paw on the staircase using her catskills to chastise me for such and unacceptably late dinner while watching my every move to make sure hers was first!

Pets happily fed and watered, it is 9:00. Should I just go to bed? NO! I’m actually hungry! But tired, but lazy, but hungry.

Smoothie time. Smoothie time!!!

How fast is a smoothie? So fast! And is light or heavy as you decide to make it.

Here is what happened:

Into the blender went
1 ripe banana
1 cup of almond milk
cinnamon to taste…maybe 1/2 tsp
a dash of vanilla
1 Tbsp raw organic local honey
ice cubes

2 minutes later…Banana smoothie! (in the Adventure Time glass of choice, becomes a “Jake Shake”!)

To beef up the smoothie, try this:
add any or all of the following:

1/4 of a ripe avocado
1-2 Tbsp Almond Butter…or Almond Flour…nice protein boost
1-2 Tbsp Cacao Powder….gives it a hint of chocolate with all kinds of health benefits!
or add other fruits too…strawberries are good here!

This worked….I felt good, not hungry any more, and could get a few things done before hitting the sack.

Paleo meals can be quick, easy, and so good!

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on the table in 20 minutes or less

on the table in 20 minutes or less

I love to be in the kitchen. Seriously! I love to cook, and on the weekends is when I get to take my time and really create or recreate some fantastic things! But, reality is, I am like most people, and most people don’t have hours to spend knocking out a fabulous meal during the week! I try to at least get one large batch of something done on a Sunday to make a couple of nights easier during the week, but you know, best laid plans and such.

So, time. I work. And I ferry my daughter around. And I go to her games. And I take care of the house, the dogs, the errands, the list goes on and on. My mornings start at 5:30 most days, and I get home around 6:30 or so in the evening. Trying to be a good cavegirl and shoot for 8 hours of sleep a night means off to bed at 9 (hahaha, sorry, choked on my coffee there!) So that math gives me what about 2 1/2 hours between work and bedtime to do dinner, a little laundry, tidying the house, getting prepared for the next day…and people wonder why it is so difficult to fit exercise into the mix!

I am a huge fan of the Paleo Community, and all the Bloggers and Authors who put out such amazing recipes and ideas! They are delicious, healthy, and inspirational! Many are quick, but many require a little more time than I have on a weeknight. So where I am going here, is I will try to post the fast and easy stuff! The fast stuff, the things to put together from what you can keep on hand!

This is what we had last night:

Hot Dogs!
What do you need?
Organic Grassfed Applegate Farms Hot Dogs (Keep these on hand!)
Lettuce
Paleo Ketchup (I make mine from the 21 Day Sugar Detox and keep it on hand, but Tessemae’s all natural is a good option!
Paleo Mustard or May
Kraut! (Last night we used Farmhouse Culture Ginger Beet Kraut…yum!)
Sweet Potatoes (small)
Broccoli

here is the order of events….took less than 20 minutes:
Put a pan of water on to boil…about 1-2 inches of water is plenty
Put a skillet on to heat with a little coconut oil in it for the dogs
Place 2 small sweet potatoes in the microwave (fork pricked, then hit the potato button!)
Put your dogs in the skillet and roll them around periodically to get a good “char” going on it.
Place medium size broccoli florets in the boiling water…they only need about 4 minutes. (drain them, hit with a pat of Kerrygold butter, salt and fresh lemon juice…yum!)
Potatoes are ready? cut open and put a pat of Kerrygold butter in there too…season how you like….salt, pepper….cinnamon is good here too!
Put your dogs together….we placed each one in its own lettuce leaf (like a bun!) and added a little kraut, ketchup and mustard!
I threw a few cornichons on the plate because I had some on hand and I love them so!

That’s it!

easy right? quick? you bet! You can do this!
More later….gotta go make the bacon! (so I can buy the bacon!)

World Famous Veggie Dump Salad (Well, famous in my world!)

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World Famous Veggie Dump Salad (Well, famous in my world!)

This has been a favorite in my house for years…although it started of with lots of beans and potatoes, now it is paleo and delicious and truly healthful! Build it how you like it with all your favorite veggies, never the same salad twice! But beware! it grows fast! this thing overflowed two giant bowls before I got done with it! Here is what it’s got (measurements of veggies…up to you!):
colorful cauliflower florets…barely steamed
broccoli florets…barely steamed
carrots…steamed with a little crunch left
barely steamed asparagus
halved brussel sprouts, just tender
raw veggies:
halved cherry tomatoes
lots of radishes
jicama sticks
red pepper

Add slices of fennel plus the fronds for a big flavor punch!
I toss in a pint of olives
a handful of chopped parsely
salt and pepper
about 1/4 to 1/2 cup of raspberry vinegar
a good splash of dry white wine if you like
squeeze some fresh lemon juice over it…and start tossing!
the longer it sits, the better it gets! just toss from time to time, it keeps in the fridge for days!

find me on instagram at PALEO_K

(these pics will get better…having resolution issues)