Tag: Paleo

Most Used Products for Healthy Lifestyle Protocols

Inner Pearl Wellness4 Comments on Most Used Products for Healthy Lifestyle Protocols

Often when people begin most lifestyle protocols such as Whole30, Paleo, AIP (Autoimmune Paleo/Protocol); etc, they have questions about what a certain product is or where to find it.  I decided to compile a list of some of my must-haves and favorite items.  Hopefully, this will help you on your journey to a healthier you.

Let’s start with the basics:

  • High-Quality Meats/Seafood (antibiotic/steroid free, pasture raised, grass-fed, sustainable, wild as much as possible) & Vegetables (organic preferably) – All of these can be found at most supermarkets and large warehouse stores like Sam’s Club, BJ’s, or Costco. You can also find them at Whole Foods, Trader Joe’s, Kroger’s, and Aldi’s. These items and other health-related products can often be found online at sites like ThriveMarket and/or Amazon.  Find the High-Quality meats at US Wellness Meats and places like ButcherBox (free bacon in each box).  If there are any Asian Markets in your area, please take advantage of their enormous selection of fresh fruits, vegetables and sometimes fresh seafood (they will clean and filet the fish for you right there).  Farmer’s Markets are great to get your fresh meats/fish/seafood/vegetables as well.

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Next, we’ll discuss the Quality Fats. Unrefined, Organic, and Extra Virgin are preferred:

  • EVOO (Extra Virgin Olive Oil) – The oil is mechanically pressed from the olives without heat or chemistry. Opt for cold pressed, a darker bottle and a harvest date when choosing your EVOO. Look for Lucero, Corto, Kirkland Signature Organic, California Olive Ranch, Cobram Estate, or McEvoy Ranch Organic.  I normally purchase mine from Amazon (links included) or Sams Club.
  • Unrefined Virgin Coconut Oil – (The label can say extra virgin or virgin…it’s the same thing) This oil is either extracted from moist coconut meat, the water and oil are divided by boiling, fermenting, and refrigeration or the fresh meat is quick-dried and mechanically pressed to release the oil.  You can cook with this, add it to your smoothies, and hot drinks. *Remember this coconut oil is solid at room temperatures below 76 degrees.  My preferred place of purchase is Amazon (link included) & Sams Club.  I purchase this in bulk.
  • Expeller Pressed Refined Coconut Oil – The unrefined is the healthiest but if you don’t like the taste of coconut you can opt for this one. *This particular refined oil is also solid.  Do not get the “refined” oil that is liquid at all temperatures.
  • Avocado Oil – I get this from Sam’s Club, Amazon, Thrive Market.
  • Palm Oil/Shortening – I’ve purchased this from Amazon and Thrive Market.
  • Lard, Tallow, or/and Duck Fat (organic/grass-fed/pasture raised) – I purchase this from Thrive Market.
  • Ghee Clarified Butter (Whole30 only) – I grab this from Amazon and Thrive Market
  • Nut Oils (Paleo/Whole30) – Walnut, Almond, Macadamia, Hazelnut; etc. – These can be purchased at most stores.

The 2 Favorite & Most Mentioned Kinds of Vinegar:

  • Balsamic Vinegar – Add it to salad dressing, sauces, meats, vegetables, marinades; etc.  I purchase this from Amazon and Sam’s Club.
  • Organic Unfiltered Apple Cider Vinegar with the Mother – There are so many uses for this one…use it the same as the Balsamic Vinegar, add to your drinking water, use it to extract nutrients when preparing vegetable/meat/bone broth and so much more.  Chose Organic Raw Unfiltered w/the Mother in it.  I order it from Amazon and usually in bulk.

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Milk products from animals are a “no” on the above protocols.  If you are looking for something to drink, bake with, make into yogurt, add to your porridge, or gluten-free cereal…opt for:

  • Organic Coconut Milk – Preferably full fat without guar gum or other unnatural ingredients. Read the label or make your own!  I purchase mine from Amazon or Trader Joe’s. trader joes coconut milk
  • Almond/Cashew Milk (Paleo/Whole30 only) – Free of carrageenan/additives/chemicals and unsweetened. Read the label or make your own!  I grab mine from Weis.

Then there are the starches and flours which you can use to bake gluten-free foods, make porridges, and thicken gravy, soups, or sauces:

  • Coconut Flour – Sam’s Club
  • Tapioca Starch/Flour – Amazon or Big Lots
  • Arrowroot Starch/Flour – Amazon or Big Lots
  • Cassava Flour – Amazon or Otto’s online
  • Almond Flour (Whole30 Only) – Amazon or Weis

A few other highly recommended nutritious and/or gut healing products are:

  • Bone Broth – Nutrient Dense, rich in protein/gelatin and minerals. Does wonders for the gut.  Drink it, add to soups, or braise vegetables with it.  You can also make this at home. You can grab this at any store.  Just make sure it’s compliant.  I grab it from Butcher Box, Kettle & Fire, and make my own.
  • Gelatin/Collagen Hydrolysate – Supports skin/hair/nail health and your digestive tract.  I purchase this from Amazon
  • Probiotic/Prebiotic/Fermented Drinks & Foods – Supports your Digestive Health – Kombucha, Sauerkraut, Coconut Milk Yogurt; etc.  I purchase these from Amazon, Sam’s Club, Aldi’s, and Whole Foods.

Two highly recommended & useful gadgets to help with either lifestyle protocol are the:

Four of my absolute favorites are:

  • Coconut Butter or Coconut Manna – I never knew this existed until I started AIP. It is basically coconut ground into a butter.  You can purchase or even make this yourself.  Add it to desserts, spread on sweet potatoes/fruits, add to your coffee or/and warm drinks.  You can even make fat bombs or candy bars with it.  I, myself, like to simply eat a spoonful (or two…lol) from time to time.  Stops my sugar craving.  I purchase this from Amazon and make my own.

Coconut manna

  • Coconut Aminos – Organic Coconut Tree Sap & Organic Sea Salt. This is used to replace soy sauce and add extra flavor to foods.  Add this to your homemade salad dressing, sauces, gravy, soups, sautés, hashes, skillets, cooked meats, or vegetables and enjoy.  I usually grab this from Amazon.
  • Artisan Tropic Cassava Strips w/Sea Salt – Perfect savory/salty snack. Gives you the feeling of eating potato chips.  Sometimes I sprinkle a little garlic powder in the bag and they are even better.  Mmmm!  I’ve grabbed this from Amazon and Whole Foods.
  • Plantain Chips/Strips (Sea Salt or Cinnamon) – Takes care of that salty or sweet craving. I sprinkle garlic powder in the Sea Salt Plantains bag too sometimes.  You can also make your own.  My favorite store bought sea salt ones are Inka and for a naturally sweet treat, I like Artisan Tropic Plantain Strips with Cinnamon.  I grab these from Amazon, Big Lots, and Whole Foods.

A few other tips:

  • For those who do not live near Sam’s Club, Costco & BJ’s normally carry the same products.
  • If you are not sure if a particular store carries your product, you can always call ahead or search the store’s website before going there.
  • Don’t hesitate to check the specialty grocery sections of places like Ross, Marshall’s, and TJ Max while there.  I’ve found some real goodies in there that are compliant at a major discount.
  • Once you’ve decided an item will be a regular, a good idea is to buy it in bulk.
  • Some Wholesale Warehouses and Supermarkets have their own brand of healthier food products…like Giant’s Nature’s Promise. Sometimes they will just happen to have packages of “high quality” meats.  You may have to do your own research. 
  • The items I posted above are all Paleo, Whole30, and/or AIP compliant. Whichever lifestyle protocol you choose, be sure to be familiar with what is or isn’t compliant with yours and ALWAYS read labels!  🙂

See our disclosure here.

If you are following a new healthier eating/living protocol, what is your absolute favorite or must-have?  Do you have any questions about products that are not mentioned above?
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Water is NOT Overrated. Don’t Skimp on it.

Inner Pearl Wellness3 Comments on Water is NOT Overrated. Don’t Skimp on it.

Drinking water is very important and is one of the best ways to maintain your health. It is the best option for hydration. Instead of grabbing, soda, punch, juice, coffee, alcohol…grab water.

It is also gluten-free, sugar-free, nut free, egg free, dairy free, alcohol-free, paleo, aip, keto and whole 30 approved. 😉 So basically it’s for everyone…no excuses.

Why should you stay hydrated by drinking WATER? I’m glad you asked. 🙂 Here are just a few reasons:

  1. To reduce fatigue, increase physical, mental capabilities, and motivation. Especially when exercising…be sure to replace those fluids as you lose them.
  2. To increase energy levels and brain function.
  3. To prevent and eliminate headaches which can be triggered by dehydration.
  4. To help maintain body temperature.
  5. To help/keep things (urine/bowels/toxins) moving along eliminating that waste from your body. It helps with digestion.
  6. To help with absorption.
  7. To help treat kidney stones.
  8. To help prevent hangovers.
  9. To aid in weight loss.

Try to drink about 8 glasses a day.

  1. Drink two when you first get up.
  2. Drink at least one 30 minutes before each meal.
  3. Drink one before your bath.
  4. Drink one before bed or at least 2 hours before bed if you have trouble with sleep or urinary incontinence.

Unfortunately, some people don’t like the taste of water or think its boring.

Here are a few tips that might help you drink more water:

  1. Use filtered, spring, or sparkling natural mineral water.
  2. Keep a cup, glass, or bottle of water available to sip from throughout the day.
  3. Infuse it! Add sliced or chopped fruit…citrus, tropical, berries, melon, and others. Add sliced or chopped vegetables…cucumber, carrots, celery, or even hot or sweet peppers. Add fresh grated, or ground spices…ginger, cinnamon, cayenne pepper; etc. Add herbs…mint, sage, rosemary, basil, cilantro, thyme, lavender; etc. Any variety will do.
  4. Keep a large jug or pitcher filled with the amount that you want to drink for that day. Drink glasses from it throughout the day until it’s gone.

For an extra boost to your health, add apple cider vinegar.

Now drink up!!!

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My favorite infused water is frozen mixed berries with a slice or two of lemon in S.Pellegrino Sparkling Natural Mineral Water. However, I try to drink filtered or Deer Park Spring Water with lemon & lime or lemon & cucumbers more often.

What is your favorite way to drink your water?

Eat Healthier and do it Sensibly

Inner Pearl Wellness15 Comments on Eat Healthier and do it Sensibly

Often people feel as though they can’t eat healthy because it is too expensive.  Sometimes it can be, but it doesn’t have to be.  You can eat healthier and do it sensibly.

save money

Allow me to tell you about some of the many stores where you can find healthier eats.

  1. Wholesale Warehouses (Samsclub, Bj’s, Costco’s) – These businesses sell products in bulk at very reasonable prices.  You can find value packs of high-quality meats/seafood and large packages of fresh vegetables/fruits.  They have gallons of healthy natural oils, large containers of herbs/spices, and nuts.  Be sure to visit their frozen foods section and grab some of their vegetables and fruit which cost less per portion and stores longer than fresh would.  This is also a great place to grab your vitamins/supplements as well in large quantity.  While at your wholesale warehouse, you should also check out their reasonably priced appliances which can make this health journey a little easier.
  2. Walmart – You can normally find the same items in a Super Walmart that you can at Samsclub, but a smaller quantity.
  3. Aldi’s – If you’ve never been to Aldi’s, check them out as soon as possible.  They have a gluten free products, a large amount of fresh/frozen vegetables and fruit as well as grass-fed/pastured/organic meats.  They are frequently adding more healthy products.
  4. Trader Joes & Whole Foods – These two stores not only have the high-quality meats and fresh fruit/vegetables but have lots of other allergen-free products.  Trader Joes has definitely been more reasonable but Whole Foods prices have reportedly decreased once Amazon took over the company.  Whole Foods also has a larger variety than Trader Joe’s.
  5. Hmart or Your Local Asian Market(s) – These markets are great places to find any type of fresh vegetable, fruit, and herbs which you can purchase as you see fit. You could buy 1 or 2 of an item or as many pounds as you’d like.
  6. Local Supermarkets (Wegmans/Shoppers/Weis/Giant’s/Safeway/Etc) – Just keep an eye out for their sales and drop in and grab your treasures.  Stack up during that sale.
  7. ThriveMarket – Online Health Market.
  8. Amazon – Make sure to compare prices.
  9. Buy from Local Farmers or Farmer’s Markets when in season.
  10. Don’t forget the frozen vegetables/fruits.  (This bears repeating.)

There are plenty of ways to save money while eating healthy.  Here are some tips:

  • When purchasing in bulk…you can find a family member or friend to go half with you.  You can also meal prep by cooking large batches and either store meal portions in the refrigerator to eat within a couple of days or freeze meal/portions to consume within the next 1-3 months.  Depending on the product, use what you want now and put the rest in the freezer.
  • Purchase whole foods.  They will often be cheaper than processed foods.
  • Purchase vegetables and fruit when in season.
  • Purchase the cheaper cuts of protein.
  • Drink water but stop buying bottled water.  Get a Brita or other type of water filter for your tap water.  Use fruit, vegetables, and/or herbs to infuse your water for drinking instead of soda or fruit juices.
  • Clip coupons.
  • Stop eating out.  Prepare your own food and bring your breakfast/lunch/dinner, snacks and drinks from home.  You can also just eat before leaving home if you won’t be gone for too long.
  • Grow your own food.
  • Before going to the market/store, be sure to have a list and eat at home first. While there, stick to your list.
  • Buy cheaper proteins like eggs, ground meats, liver (yes liver), chicken thighs; etc.

Hopefully, some, if not all of these tips will help you spend a little less in your journey of increasing your health.  Feel free to comment your favorite ways below.

What is your most economical way of eating healthy?

 

 

 

 

Time For Food Rehab, Again!

Inner Pearl Wellness1 Comment on Time For Food Rehab, Again!

Happy November to you!

welcome november

Guess who turned 50 a week ago?  You got it…ME!  Do I feel any different?  Different than what?  I’ve never been 50 so I really don’t have anything to compare it to…lol.

Me the day I turned 50
The day I turned 50. Look at that acne…also a result of the S.A.D (Standard American Diet) which I tend to overdo when I do it.

Anyway, I’m been slipping and eating everything under the sun.  Especially the last month or so.  Hubby and I even went to New Orleans as a pre 50th birthday celebration and while there, I ate so much that I got sick of eating!

I’ve been eating more of the things that I shouldn’t eat than the things that I should eat.  Yes, there were consequences, but I ignored and bared them.  Because of that choice, the majority of the symptoms I eliminated or/and decreased while on the AIP (Autoimmune Paleo/Protocol) have come back with a vengeance.

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My weight Nov 1, 2017

First off, I now weigh back in at 160lbs.  I am 5’5″ and I do have a small frame.  Weight has never really been my biggest issue.  In fact, the heaviest I’ve been in my life is around 180lbs which is overweight for me but I’ve never really focused on it.  Most of the people around me probably believe I’ve never weighed over 130lbs.  This is probably because my weight likes to gather in my abdomen, upper arms, and thighs which I normally keep covered at all times.

My main symptoms that hinder and affect my life are the fatigue, brain fog, hormonal disruptions, insulin intolerance, inflammation, joint and body pain/stiffness.  These and several other symptoms are directly related to my Hashimoto’s Thyroiditis/Hypothyroidism, Candida, and most important…the food/drinks that I allow in my body.

At this time I haven’t decided which protocol I am following because there are plenty.  There is the Whole30, AIP, Paleo, SIBO, The Candida Diet, Keto; etc.  All are designed to heal the body, gut, brain and they are similar in some or most ways.  My preference is AIP which is a stricter version of Paleo and I was on before and it helped me tremendously.  After being on it the first 3 months, I lost 40lbs and a vast amount of my symptoms.

AIP takes a lot of planning and effort but it is worth it in the end.  However, for now, because I want to get started right away and have no hindrances, I’m going to start with sugar/gluten/dairy/soy/allergen-free until I get back some of my energy and do away with some of the fatigue and brain fog.  When ready, I may even do a Whole30 before going into the protocol of my choosing.  In the meantime, I will also be selecting the freshest and best ingredients for my meals.

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The way I feel now…

One day she woke up and decided to be healthy…again. Today is the day. I am going into food/drink rehab…cold turkey. It’s not about weight loss but everything about cultivating my health. 

The only LOSS I desire is…
Loss of brain fog
Loss of fatigue 
Loss of lethargy 
Loss of hot flashes/cold intolerance 
Loss of ibs
Loss of geographical tongue
Loss of sinusitis/hay fever/allergies
Loss of chronic urticaria (hives/rashes)
Loss of joint/muscle pain
Loss of dry skin/nails/hair
Loss of anxiety 
Loss of hoarseness 
Loss of fluid retention (bloat/swelling)
Loss of insulin resistance 
Loss of insomnia/sleep deprivation 
Loss of hundreds of other symptoms

With that loss, I will gain…I will increase. So it’s officially BACK on. Either join me, help me, support me, or stay out of the way.”

Some of my posts from this point on will be about accountability as well as to seek and give inspiration and support.

As far as weight loss, I won’t and I encourage others not to be a slave to the scale but I want to share where I begin.  As mentioned above, today, November 1, 2017, I weigh 160lbs and my waist measures in around 35 inches.

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I actually took more pictures of my waist but not so sure I want to share them at this time.  I will share more weigh-ins and pics in a few weeks.

People don’t believe that food addiction is real but I am a witness and an addict.  I have literally been on a yo-yo with this journey.  Right now I’m going to hope and pray that I continue on this journey and don’t fall off the wagon as I always say.  Please pray for me and I will pray for you.  I know that I can do this and if I can, you can too!

Until the next time…peace, love, and strength to each of you and happy healing!

 

The Farmers’ Market & Soup

Inner Pearl Wellness6 Comments on The Farmers’ Market & Soup

I love when the Farmers’ Market is open.  In Baltimore, our biggest one starts in the Spring, usually on the 4th Sunday of April and ends the Sunday before Christmas.  It’s located beneath the Jones Falls Expressway (I-83).  It’s open every Sunday during that time.

In case you have never been to a Farmers’ Market, find one and check it out.  This is the place loaded with lots of vendors that grow, produce, or/and create the products that they sell.  You can get anything from fresh, raw meats & vegetables to freshly cooked foods to unique crafts and collectibles.

My first day back to work this week happened to fall on a Sunday.  My job is within walking distance.  We have 30-minute breaks every 2 hours.  So I walked over on my first break.  If you catch the FM within an hour or 2 after it first opens they normally have an abundance of everything.  It wasn’t crowded at the time either so I left there feeling like a struck gold and got it at a very good price,

I was able to score a rather large zucchini (at least a foot long & maybe 5-6 inches wide) for a $1.00, 8 baby white sweet potatoes for $2.00, 6 large carrots for $3.00, green onions for $1.00, a quart of Kalamata Olives for $13.00 (not cheap but worth it), 2 bunches of rosemary and 1 mega bunch of parsley for $5.00, a pound of speckled butter beans for $3.00, a beautiful giant head of broccoli for $4.00, a basket of Kale for $3.00, and 8 acorn squash for $2.00.  I spent $34.00 for a cartload of fresh raw vegetables…actually $24 because $13 went on the salt & water brined olives.

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I would normally walk back over on another break but I felt like I had enough vegetables for the week…my new treasures as well as those already in my fridge at home.

I guess you are wondering what I did with my finds.  First I split an acorn squash in half, removed the seeds, rubbed it with coconut oil, sprinkled with sea salt and then placed it in the oven to roast.  Now I’ve had squash before but never acorn squash so I only cooked one to try it out first.

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I then made a big batch of soup which I really had a taste for.  I made homemade chicken bone broth in my Instant Pot.  I then chopped and sautéed some onions, carrots, and celery until softened and onions were translucent.  I peeled and minced some garlic and added it to the pot.  Then poured in my bone broth, a little Apple Cider Vinegar, more onions/carrots/celery, sprig of rosemary/parsley, sea salt, more spices/dried herbs.  Simmered for a little while then added chopped broccoli and continued to simmer.  Finally added peeled, sliced zucchini, chopped kale, leftover cooked chicken, and Coconut Aminos then continued to cook until all veggies were to the consistency that I was satisfied with.

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Then I made Chapati so I could dip in my soup and mashed my roasted acorn squash.  Dinner served!

What are your favorites at the Farmers’ Market?