3 Reasons To Track Your Food

3 Reasons To Track Your Food

If you know me, you know I’m not big on the calorie-counting and tracking mania of the rest of the diet world.  I prefer to let people figure out their health intuitively, eating whole, healthful foods that make them feel good.  

But in some circumstances I actually think tracking may be a good idea.

There’s no one size fits all way to know if tracking might be a good choice for you.  You know yourself best.

But here are 3 reasons you might consider tracking food intake.

#1 Micronutrients

Even if you’re eating paleo, you may not be getting ALL the nutrients required for health.  

Ever monitored how much potassium you’re taking in?  I can almost guarantee it doesn’t meet the recommended daily allowance.  

Now, I’m not about perfectionism and strict rule following.

But micronutrients are just as important, if not more important than macros.

Instead of worrying about what exact percentage or gram amount of carbs you’re eating in a day, how’s about worrying if you’ve got your daily allotment of vitamin C, or the B vitamins, or (gasp!) fiber!

You might be surprised.  In fact, I’m pretty sure you will be.

Because if you’re not downing tons of non-starchy veggies and leafy greens you’re not getting as much as you could.  And if you’re not going to make it a priority, it might be time to start thinking about the dreaded multivitamin to help prevent nutrient deficiencies.

I recommend this one in my post on multivitamins which you can find here

#2 You’re having trouble losing weight

I’m a huge proponent of eating a naturally healthy diet and being moderate about the crazy counting calories stuff.

My program Weight Loss Unlocked works for a lot of people by helping them make healthful food choices without really having to count anything.  But some people just have trouble with this method.  

Did you know the average person underestimated their caloric intake by about 30%?  

That number can rise even more if the person isn’t tracking calories.

And while I agree that calories are not the end all be all of weight loss, and certainly not of health, you can’t eat 3000 of them as a fairly sedentary person a day and expect to lose weight.

I don’t care if you’re eating cake or coconut oil, too many calories are going to derail your efforts.  

This is where tracking can help.

Take a week and see where you’re at.  That can give you a better idea of where you’re eating too much and where you’re just right.

Then try tracking a week at a more appropriate calorie count for weight loss and be mindful of how it feels.  Then, when you stop tracking, you’ll have a better idea of what the right amount of food should feel like.  

#3 You’re gaining weight or aren’t feeling well

Weight gain can be caused by a number of factors- hormones, water retention, medications, etc.

But if you have been gaining weight inexplicably, you haven’t done anything differently, or don’t feel you have, tracking your food intake may be helpful.  

Perhaps you’re eating the same number of calories but have increased your carbohydrate count.  If you have insulin resistance, this could cause weight gain.  If you don’t, it could be water retention.

Maybe you feel like you’ve been eating the same, but are forgetting about those dark chocolate squares you sneak in throughout the day, or that new post-workout drink, or those new fat bombs.  

Excess calories could be causing sneaky pounds to build up.  

Maybe it’s just the second half of your cycle, maybe it’s constipation, it could be anything, but sometimes excessive weight gain can indicate an underlying problem.  

If you track your intake and nothing is outside of normal, and the weight keeps packing on, it could be a thyroid problem or a side effect of a medication, or any number of issues.

You can use this information when you see your doctor, and you’ll be one step ahead of the curve.

Likewise, if you aren’t feeling well or are having increased anxiety, depression, or blood sugar crashes, tracking food intake alongside your mood after eating can help you pinpoint possible issues or trigger food/times.

Same thing goes for having digestive issues.  If you know what you ate and at what time, it’s much easier to figure out intolerance. 

Mindful eating is a skill.  And it’s best learned in the context of normal hunger and satiety cues.  

If your insulin is out of whack or you’re carrying a lot of excess weight, or have any kind of health condition or medication that interferes with your hunger cues, mindful eating is going to be remarkably difficult and could lead to feelings of failure and lack of results.

Nutritionists and nerds alike love the website cronometer.com.  It gives you WAY more detailed micronutrient values than other apps like My Fitness Pal, though that is a great choice for busy people because it has an app.

Whether you choose to track or not, I hope we can all learn to be respectful of what works for us as individuals.

If mindful eating isn’t right for someone right now, they certainly don’t need to be judged for that.  And likewise if counting calories is mentally unhealthy for someone, they deserve respect and support as they follow the natural cues of their body.

Do you track food intake?  Why or why not?  What site do you like to use?


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

5 Paleo for Women Approved New Year’s Resolutions

5 Paleo for Women Approved New Year’s Resolutions

Woah, 2017. I can’t believe you are almost here!

At the writing of this blog post I’m pondering the making of new years resolutions.  Are they healthy?  Are they harmful?  Are they something in between?

I’ve gone back and forth, but concluded that, like them or not, new year’s resolutions are a part of our culture, exciting and important motivators that can give someone the push they need to make valuable and lasting changes. 

I’m not into crash dieting (or “diets” of any kind really) and I’m not into resolutions that end up making people feel worse about themselves when they fail to live up to unreasonable standards.

But health IS important, and focusing on feeling better and doing better in the new year is something admirable, after all.

So here’s my list of 5 Paleo for Women Approved New Years Resolutions!

#1 Cook More

Cooking is something I usually despise doing and avoid if I can help it.  But it gets old eating canned salmon all the time.

As the new year begins, take some time to plan a daily schedule.

If you’re a detailed list maker, you’ll love it and if you’re not, you might feel caged in, but sketching out your time might show you ways you can be more efficient and leave room for home cooked meals.

Try buying books with meal and shopping plans already inside for you.  Practical Paleo (find it here) is one of my favorites, because it contains meal plans for every possible variation of paleo.

There are other great books too.  Stick with ones that focus on easy recipes that can be made quickly like Well Fed Weeknights (find it here).  Or try books that utilize less dishes for easier cleanup like One Pot Paleo or Paleo Slow Cooker.

Cooking more will mean eating more veggies, one of the biggest indicators of a healthy lifestyle, and will cut down on the amount of rancid oil, sugar and Omega 6 you eat, making you feel healthier, improving skin and cardiovascular health, and probably helping you lose some weight.

#2 Lose Weight

Speaking of losing weight…

I might catch some flack here.  You see, I believe strongly in body positivity and the body positive movement.  That means I do hold firm to a belief in health at every size.

However, I also believe that weight loss can be a valuable goal for certain people. 

Excessive adipose tissue does produce inflammatory responses in the body and does contribute to a range of health issues.  And whether we like it or not, it IS something that we need to consider in our modern world of convenience foods and obesity related illness. 

If you’ve become out of sync with your body, feel you need to lose excessive body weight (and remember that doesn’t mean you need to be stick thin!) the only real difficulty is finding a way to do it gently, positively, and with as little guilt and shame as possible.

That’s where my weight loss program, Weight Loss Unlocked comes in.

It’s designed to help you lose weight efficiently but mindfully, learning to listen to the natural signals of your body, rather than the mean girl in your head. 

It can help you follow those New Years Resolutions without the fad dieting that normally goes with it.  I’d suggest pairing it with a great paleo cookbook with meal plans like the ones I mentioned above.

Find Weight Loss Unlocked Here

#3 Focus on Self-Love

While most people choose to lose weight at the beginning of the new year, it’s just as important to choose to love.

We often become our worst enemies and meanest critics, beating ourselves up and tearing ourselves down. 

Disordered eating, low self-confidence, so many things stem from not loving ourselves. 

To give and recieve love in the new year, we’ve got to start with healing our own hearts.

There are many, many people out there happy to help you do it.

To discover the sexy, confident woman you really are, try reading my book Sexy By Nature.

If you’ve strugged with disordered eating and are ready to take control of negative thinking, try my friend Kayla’s program Starting the Path to Recovery and Discovery here.  Try reading When Food is Love (find it here), a classic for any emotional eater.

If you’re shy, perhaps try pushing yourself to do something that sounds fun but makes you a bit nervous- go out dancing or join friends at a party. 

And if you’re always out to avoid being alone at home, perhaps try a night in of reflective thinking and journaling (Let it Out is a great resource) and sit with some of those emotions. 

You’ll gain self-awareness and balance which we all could use in the new year!

#4  Breathe More

Breathing is something we do far too often without really thinking about it.

Most of us don’t even use the full capacity of our lungs, but only a tiny portion of them. 

And breathe, just like food, is so important to life itself, and quality of life. 

Improper breathing can do damage to the body just as poor food choices can.

Proper breathing, taking deep, long breaths, and long, smooth exhalations, can also be a form of meditation that has been shown to reduce stress, calm the nervous system and relax the mind. 

It’s an imperative especially for those with anxiety, and may help anyone with stress-flaring conditions like Irritable Bowel Syndrome, autoimmune conditions, and more. 

With the new year, I’m vowing to remember to breathe in positivity and breathe out negativity.  I hope you’ll do the same.

#5 Let Go

And as I work to breathe out negativity, I’m going to be trying my best to let go of anger, expectations, and arbitrary standards I place on myself and others. 

2016 was a hard year for many and it’s easy to pick out the bad things that happened and let them stew and boil within us.

We can focus on that negativity, that anger, and let it fester. 

Or we can consciously make the choice to let it go. 

I don’t have a 3 step program to help you do that (though I’m sure one probably exists!) but I think we should try it nonetheless.

Let’s focus our hearts and minds on the good in 2017 and work for peace, justice, and positivity in the new year.

I will.  I hope you will too. 

What are your new year’s resolutions?


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

Exciting Changes to Grass Fed Meat Just in Time for the New Year

Exciting Changes to Grass Fed Meat Just in Time for the New Year

Grass fed meat is an important part of the paleo lifestyle and many of us make a big effort to eat as much of it as we possibly can.

But grass fed meat is not always easy to come by, nor is it easy to afford.

Enter Butcher Box.

SO many of my readers have now become big fans and loyal subscribers to Butcher Box’s pioneering subscription-style meat delivery service.

They make grass fed affordable and simple and can do boxes in beef, pork, and chicken.

But over time I’ve heard from some of you with some minor beefs (pun intended).

You guys were really excited about the idea but wished there was a bit more meat in each box.

You also wished they would use less plastic packaging so that you didn’t feel like a blight on the environment.

I heard you!

Butcher Box did too!

So they’ve made some great changes to their boxes the meet your needs!

Boxes now come with only biodegradable packaging and instead of a Styrofoam box to keep things cool, meat is packaged in a large reusable tote bag! (It’s really cute btw and great for picnics!)

Boxes also now come with an average of a WHOLE POUND of meat more per box for the same price!

Possibly best of all, there is now a pork and chicken ONLY box option if you’re just not feelin’ beef that month!

Butcherbox delivers right to your door, so its a great option for those of you who live far away from an available source of grass fed meat.

And the variety of cuts is awesome!

I’ve tried some great new cuts with this service and my readers who use Butcherbox love the included recipes.

A box of meat or even a subscription would make an AMAZING gift for anyone trying to go paleo in the new year and it would be something nice to do for yourself after all the hustle and bustle of the holiday season!

Use this link to learn more and order from Butcherbox!  You’ll get FREE BACON added to your box just for signing up through us!  Get more on Butcher Box here!



So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

Paleo Carrot Cake Bars Recipe

Paleo Carrot Cake Bars Recipe

So many excellent cookbooks are coming out these days!

It seems like every time I turnaround, one of the amazing recipe bloggers I follow is publishing a book.

And somehow they always seem to come up with new and amazing recipes to share with you all!

So today I bring you a brand new recipe from the brand new book Lexi’s Clean Kitchen

More about the book below, but I think these carrot cake bars will speak for themselves!

Carrot Cake Bar Recipe


1 cup sifted blanched almond flour (I like this one)

1/3 cup coconut sugar (find it here)

1 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon ground cinnamon

1/2 teaspoon fine sea salt (I use this brand)

2 large eggs

1/4 cup unsweetened applesauce

1 teaspoon vanilla extract

Optional: 2 teaspoons grated fresh ginger or 1/2 teaspoon ginger powder

1/3 cup grated carrots

1/3 cup chopped raw walnuts, plus more for garnish

1/4 cup raisins

Optional: 3 tablespoons dark chocolate chips (these are my favs)

1 1/2 cups Vanilla Buttercream Frosting (found in the book) if desired


  1. Preheat the oven to 350 F and line an 8-inch square baking dish with parchment paper.
  2. In a bowl, whisk together the almond flour, coconut sugar, baking powder, baking soda, cinnamon, and salt until well blended.  Whisk in the eggs , applesauce, vanilla and ginger, if using, until smooth.
  3. Fold in the carrots, walnuts, raisins, and chocolate chips, if using.
  4. Pour the batter into the baking dish, smooth out the top, and bake for about 25 minutes, until a toothpick comes out clean when inserted in the middle.
  5. While the cake is baking, make the frosting and set aside.
  6. When the cake is done, let it cool completely in the pan before frosting or cutting.
  7. Spread the frosting evenly across the top of the cake and garnish with extra chopped walnuts, if desired.  Cut into 9 to 12 bars to serve.
  8. Store the bars in a closed container in the refrigerator for up to 5 days.

I’m so psyched this book is coming out because it has so much to offer.

What I like best is that these recipes are clean (or have simple modifications), meaning that they come dairy-free, grain-free, soy and refined-sugar free.

That seems like a given but I’m finding that fewer and fewer books take that approach.

I’m ALL for a little fudging now and then (you guys know I eat gluten sometimes!) but I like to have the majority of my meals be purposefully simple and filled with healthful, not harmful ingredients. 

That helps me feel good, look good, and all around ROCK it. 

I can trust that every recipe in this book can be customized to be gentle on me, my digestive system, and my health in general and that’s something I really love. 

Lexi’s Clean Kitchen Cookbook comes with 150 recipes including many breakfast, main dishes, soups and salads, side dishes, appetizers, basic recipes, sweets, and beverages.

Step by step instructions are included and full color photos for each recipe.

An allergy and special diet set of labels is included for dairy-free, egg-free, nut-free, vegan, and paleo-friendly to help you easily navigate within your own personal dietary restrictions.  

Plus it comes with a guide to clean eating, conversion charts, cheat sheet guides and more!

Find the book on Amazon here and support the great work of the woman who gave us this AWESOME recipe. 




So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

Why Grass Fed Meat is the Only Kind of Meat I’ll Eat

Why Grass Fed Meat is the Only Kind of Meat I’ll Eat

Have you ever seen the documentary Food, Inc.?

I saw it once, years ago, and certain parts really made an impact on me.

Particularly what concerned me was the treatment of animals in the film and though a lot of controversy surrounded the movie, it really got me thinking about the way the meat I consume is raised.

Studies are constantly coming out showing that Americans eat too much meat, especially red meat, and that meat makes us more susceptible to cancers (like colon cancer), heart disease and other ailments.


What if it’s not the meat that’s the problem?

What if the problem isn’t whether it’s red meat or white meat?

What if the problem is how the meat was raised?

Animals that are raised respectfully, in line with their genetic dispositions, their ancestral diets, are more likely to be healthy and happy.

And, surprise!  They make higher quality fat, too.

That fat has a much more balanced Omega 3 to Omega 6 fatty acid ratio.  Typical American diets contain far too many Omega 6 fatty acids and contribute to many diseases of the modern world.

Think about us.

When we eat a typical American diet that’s way out of line with our ancestry, we generally become unhealthy, feel bad, and gain unnecessary abdominal fat.

Cows do the same thing.

They’re fed corn to FATTEN them up, some are fed hormones to increase their growth and production, and many are fed antibiotics to resolve the infections that inevitably exist when an animal is fed and treated outside of what is respectful and ethical for their species.

The low quality of life they lead makes it unlikely that they will recover from certain kinds of infections without those antibiotics, so they are fed them, and we consume them.

These animals are treated as commodities, products, and machines.

That extra fat they produce is similar to us.

Excess fat is not just a storage facility, it’s a living organism that secretes it’s own hormones like inflammatory cytokines which contribute to chronic inflammation and a compromised immune system.

We also sometimes package up and store fat soluble toxins in our fat cells that we aren’t able to fully process and release.

And just like us, some fat is GOOD (don’t forget you are the best judge of what is healthy for YOU).

But I’d rather consume meat from an animal that was of a healthy, balanced weight than the meat of a sick, fat one.

Some of you are lucky enough to have good-priced grass fed meat in your area.

That’s great!  I’m happy for you!

Food co-ops and even grocery stores are catching on and many people find it’s easy to eat grass-fed even when shopping at the local supermarket.

But I’ve heard from many of you who struggle to find grass-fed meat that is convenient and economical.

I’ve also heard that it’s tough for you to find cuts besides ground beef.

And I’ve heard that it’s especially tough to find good chicken.

That’s why I’ve supported Butcher Box from the beginning.  They sell monthly boxes of meat- beef, chicken, pork, and combo boxes and deliver them with recipes.

The cuts are random and sometimes include special premium cuts as well.

They are my favorite option for those who want good variety of grass-fed meat but lack the resources to find it locally.

In fact, right now they’re offering free burgers to all Paleo for Women readers with the purchase of your first box.  You can find more info here: https://www.getbutcherbox.com/paleo-for-women-burgers-october/

Grass fed meat is not cheap.

Meat makes up the largest portion of a paleo diet budget in most cases and I know that some of you, no matter what you do, can’t afford it.

Some of you make it work by living off of ground beef and canned wild-caught salmon (this is the one I like btw).

Do the best you can for yourself and cut yourself some slack if you can’t do it all.

But if it is at all possible to find some wiggle room in that budget, I hope you will support grass fed businesses.

Grass fed meat is the only kind I’ll eat except on the rarest of occasions.

And by supporting grass fed businesses you are supporting not only the health and well being of animals, but also your own health and the health of the planet.

How do you find grass fed meat?  Do you make it a priority?  What are your tips for saving money on a paleo diet?



So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.