I don’t have a grill, but believe me – wish I did. I usually make friends with those that have grills so I can partake in summer patio parties with all things summer, grilled pineapple, pool floaties, and all the kabobs.
Kabobs are the best because pretty often they’re paleo and people don’t even know it! And the combination of kabob types is basically endless. Got a few veggies? Toss them in avocado oil, skewer them, and throw those bad boys on the grill. I can guarantee 99% of the time whatever you put on the skewer it will taste good.
People have been getting really creative with their kabob recipes these days too. It reminds me of those ridiculous bloody marys that have cheeseburgers and bricks of cheese as garnishes. People will try ANYTHING.
Which I am definitely not mad about.
Now, I know there may be some grill masters out there that have all the best kabob recipes already. To which I say, can I come over?
Lol KIDDING but not really.
Summer can be sticky and hot and cooking in a small kitchen is the worst. All the sweat rolls down my face and by the time the food is ready I’m so hot I don’t even want to eat it anymore.
In comes grilling. And kabobs. But also! Another fave summer staple I have is tossed veggies in an avocado or olive oil vinaigrette.
Chopping up a few cucumbers and tomatoes and drizzling with avocado oil, salt and pepper and maybe throw some onion in there. And now you have a refreshing cool salad to go with your delicious kabobs.
You can find me at the library, wishing I was on a patio eating kabobs and salads in the sunshine. In the meantime, here’s some of my fave salad and kabob recipes.
My Fave Kabobs:
Although I always feel slightly torn about eating lamb, I am a sucker for this delicious red meat. This recipe also comes with a lemon tahini sauce, so between the lamb and the tahini this kabob makes the list, obviously! ChihYu has some great technical tips regarding the best way to cook these Paleo Kofta Kabobs too. Get the recipe here.
Not everyone loves meat on their kabobs, but I usually have a hard time finding those that don’t like a crispy brussel sprouts. These are easy to make and are a great side to any other grilled deliciousness you may be making. Get the recipe here.
These kabobs are a colorful savory combination of goodness. The pineapple pairs seamlessly with the chipotle and lime to capture what summer tastes like, in kabob form. Get the recipe here.
This is another great veggie option for kabobs, simple yet delicious. And anything served on a skewer is going to have minimal clean-up, and most likely you will be using less plates if you are sticking to kabobs. So not only are they delicious, but you are minimizing your output of waste slightly! Get the recipe here.
So all excessive bloody mary jokes aside, this kabob is #100. If you don’t feel like catching a buzz by including vodka and tomato juice, no fear! You can still have the same savory amazingness that is a bloody mary, but in kabob form. Get the recipe here.
My fave avocado oil to use on these recipes is this avocado oil, or you can use this olive oil. The quality is substantial and the company sources straight out of Mexico for the best product with the least amount of middle men.
They also offer an avocado oil subscription box type deal. So if you are in to not having to buy your avocado oil at the store each month, and would rather get it delivered straight to your door, I definitely recommend checking this out.
Happy summer loves!
It’s episode 163!
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This week, Noelle and and I discuss judging people by their appearance, first trimester struggles, and back acne.
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[15:52] Judging People By Their Appearance
[36:32] First Trimester Struggles
[44:50] Back Acne
Noelle’s website: http://coconutsandkettlebells.com
Stefani’s website: http://paleoforwomen.com
This podcast is supported by Thrive Market! As a special offer to our community, Thrive Market is offering $60 of FREE organic groceries + FREE shipping and a 30 day trial membership. To take advantage of this special deal, go to thrivemarket.com/wellfedwomen Keep in mind that Thrive Market’s prices are already 25-50% below retail because they cut out the middleman, so this is an extraordinary deal.
Thrive Market is an online marketplace with all the top premium healthy and organic products that you get from your grocery store but without the premium prices. It’s like the Costco of Whole Foods except you shop in your PJs from home and your bill ends up being up to 50% less! The best part is you can trust Thrive Market’s options will be sourced from the best of the best ingredients and you can shop based on your own dietary needs.
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ong> to use with the BarkBath!
Don’t let this title fool you. I have in no way become a “Pagan” or “paleo Vegan/vegetarian”. It is pretty well known that I source a majority of my nutrient needs through offal, like liver. I recognize that not everyone can eat meat or meat products, whether a moral or health related decision, and that’s totally cool! It still can be difficult to find quick paleo vegetarian ways to get protein or nutrients. How many times have you heard the age old question, “how do vegetarians or vegans get protein?” And this is usually without the paleo wrench in the plan. But it is possible. It depends on what your body needs, your age, and your bioindividualities precise nutrient requirements.
And I am all about bioindividuality especially because our biochemistry can be so complicated. I know it can be difficult to locate dense sources of protein without meat, but that doesn’t mean it cannot be done. Health gurus like Mark Hyman have blogged about how effective and successful the paleo vegan diet can be for certain people. Check out his post, here. Again, I am not advocating for this diet (as it certainly does not work well for me), but if it is something you follow, I am here to help in what ways I can.
As we know, protein is necessary in our diet. (Are you consuming too much protein?) And protein rich foods can be expensive and difficult to source. There are several easy, nutrition packed options though.
My past years of vegetarian and veganism gave me some insight on a few of these nutritious goodies, and my recent paleo friends have helped me accelerate my options with more things like sustainably sourced ingredients,
Although Nutritional yeast tends to look like fish flakes, it has an extremely nutty, cheesy taste. Nutritional yeast is also stocked full of vitamins, hence the namesake. I put this on everything, from warm broccoli to baked sweet potatoes.
According to the paleo mom, eggs can have a high content in protein (roughly 12.5 grams), omega 3 fatty acids, lutein, choline, Vitamins A, B, and D. And eggs are cheap, and can be served and cooked in a wide variety of ways.
3) Red Seaweed:
Red seaweed, or nori or dulse is rich in vitamins and protein including iodine. Most seaweed contains a variety of nutrients but red has the highest content of protein. Find red seaweed here. 100 grams can contain up to 50 grams of protein.
4) Pumpkin Seeds:
Pumpkin seeds or pepitas can have over 6.5 grams of protein per ounce, and they are delicious. Check out their total nutrient contents, here. I love roasting these for about 15-25 minutes at 325 degrees with cinnamon and coconut oil.
5) Leafy Greens:
If you are having trouble getting enough leafy greens in your diet, then I suggest blending spinach and kale together with some black beans if you eat these, and forming them into patties. This can be a quick way to get carbohydrate and protein. Make sure to soak and sprout the beans before using as they can be a source of phytoestrogens.
So if you have made the decision to go paleo vegan/vegetarian, please remember to utilize your resources to ensure you are getting adequate nutrients. B12 deficiency is quite common for those on this type of nutritional plan, so consider supplementing with something like this. It is common for those that follow this plan to also supplement with protein powders, like this one. However, per usual, I really recommend that you supplement with sustainably sourced fruits, veggies, and whole foods.
Let me hear it! How many paleo vegetarians or vegan followers do I have? Have you had any issues sourcing protein?
I know this may come as a surprise, but I have only recently started integrating tea into my daily life. I would honestly forget about tea whenever I purchased it or had some in the pantry. I had received multiple tea samplers throughout my life but it wouldn’t cross my mind to make a cup until I started spending time with frequent tea drinkers and I was able to observe their natural tea drinking patterns.
I would have a cup here or there growing up; my mom was a religious tea drinker so I recall several times asking her to make me a cup. Every steaming glorious cup of heart warming tea made me ask myself why didn’t I incorporate tea into my life more often.
Well lovelies, I started listening to myself and enjoying tea daily! I am a huge fan of the comfort any hot beverage or soup brings, and the tremendous amount of flavors available always keeps me interested. I am now proud to say I am a mildly seasoned tea drinker, (I am no connoisseur, I may still leave all of my tea bags in the water for far too long according to some tea drinkers, but hey, it still tastes delicious to me!!)
AND there are many good reasons that people have been drinking tea for centuries. Some perfect times to enjoy tea include:
- In place of your morning coffee
- When you have an upset stomach
- When you need the emotional comfort of a hug but your best friend is across the country
- When you are stressed, anxious, or sad
- When you are thirsty for something warm and stimulating without the side effect of, lets say, coffee
And literally, there is a tea flavor for any situation. I have recently been enjoying these 5 heart warming teas pretty often.
Matcha is fantastic in the morning as a replacement for coffee. This particular type of tea is a species of green tea hailing from Japan, but is a bright green powder instead of a dried leaf. This bright green powder contains fiber, chlorophyll, antioxidants and is nutrient rich. The taste of Matcha resembles that of a typical green tea, but is slightly more vegetal. This tea has caffeine in it, but is lacking the chemical components that cause the negative side effects found from ingesting too much caffeine.
This is my go to whenever I think I may be starting to get sick. The power couple that is ginger and tumeric provides a kick of antioxidants and both are known for their anti-inflammatory properties. They also taste surprisingly delicious together. The ginger is not modest, so if you are prone to indigestion or acid reflux, this may not be the best tea for you.
The amount of varieties of green tea available is quite mind boggling. When paired with mint, or fruit, or just alone, green tea is a soul-warming, refreshing palate cleanser. Subtly caffeinated, I usually enjoy this tea only in the morning.
MY FAVE YOU GUYS. I am literally drinking a cup right now. Which is so strange because I really don’t enjoy mint things. Like it blows my mind people eat mint and chocolate together. But when it comes to peppermint tea, say no more. It ALWAYS makes my stomach feel better if it is upset, and it provides a jolt of vibrancy without caffeine. And it makes your breath smell amazing.
This is a tea I have just recently come around to. Cinnamon is a really potent smell, so I have to be careful with how often I drink this as it can be overwhelming for me. I usually enjoy cinnamon tea when it is cold outside and I need a little pick me-up while trying to get some work done. Cinnamon tea usually contains black tea also, which does have caffeine in it, so be cautious drinking near bedtime.
Still unsure? Check out this paper on tea and the effect it has on our bodies.
But really, I truly believe there is a tea out there for everyone. One type I used to enjoy a lot when I was younger is Chai Tea. Chai has cinnamon, cloves and anise in it, so think more along the lines of a delicious fall candle. When mixed with coconut milk and honey, this becomes an amazing treat.
And, if you are feeling really experimental and none of the teas above sound delicious to you, you can always try out a sampler of tea to find the perfect tea for you, like this one. OR pull out the google machine and look up your local tea house. Serving and enjoying tea is a craft and an art form, and the people out their that are knowledgeable on it are usually really interesting to have a conversation with. They often perform free tastings of tea that is brewed properly, so you can ask a real tea master where to start.
So there you have it. Did I convince you to board the tea train? Let me know what your thoughts are, or if you have any favorite teas you think I should try.
What are Adaptogenic Herbs?
If you have an autoimmune condition, struggle with healing symptoms outside of the standard pharmaceutical realms, or you are interested in keeping symptoms of adrenal fatigue at bay then you’ve probably heard of adaptogenic herbs.
Adaptogenic herbs can possibly be really good for us. I personally am not able to use them as they do not fair well for me, but I cannot ignore the hype they have produced for others. There is not a ton of scientific data on adaptogenic herbs but their presence in Chinese and Eastern medicine has allotted them a positive reputation. I have gone ahead and compiled the alleged uses for each of the most popular herbs below. Please note that because the scientific data is not fully present for all of these, that you should consult with a doctor before introducing them into your wellness regime.
These herbs have been used in Chinese and Eastern medicine for thousands of years. Recently they have gained momentum amongst the paleosphere because of their medicinal, natural properties that have minimal side effects. Adaptogenic herbs are most commonly known for their role in aiding and helping eliminate adrenal fatigue. (What is adrenal fatigue? Check out my thoughts on this condition here) They have been making headlines consistently for their cortisol lowering properties, in turn, supporting positive hormonal health.
To meet the qualifications, an herb must be nontoxic, the benefits of the herb must be nonspecific, meaning it has an overall positive effect on the bodies resistance to stress, and lastly all bodily functions are being balanced not just the areas causing inflammation or distress. Adaptogens, nonetheless, are called so because of their ability to help the body adapt to stressors.
Commonly, people seeking these adaptogenic herbs often are looking for relief from the following:
Maybe these herbs can aid in these conditions. BUT – if you haven’t tried healing your gut, eliminating processed foods and the Standard American Diet, or taken additional steps for long-term better health, then adaptogenic herbs will not be the cure-all. When used responsibly, these are apart of an entire regime of well-rounded health, rather than just a band-aid.
Well Known Adaptogenic Herbs
Adaptogenic herbs are well studied in the herbalist communities for their variety of uses. As noted by the Paleo Mom, adaptogens have either a stimulating or relaxing effect, so it is best to know where your cortisol levels are at before selecting an herb.
Maca – This well-known root is known to increase stamina, libido, sexual function, improve mood, energy and strength. There are three distinct types, red, black, and yellow maca. Black maca has been found to have the highest increase in sperm production. Maca contains a large quantity of Vitamin C but also contains phytonutrients.
Holy Basil – Holy Basil is known most for its antioxidant and anti-inflammatory properties, being on the stimulating end of adaptogenic herbs, but only mildly stimulating. Holy Basil is used to help combat brain fog and improve concentration. Holy Basil also supports blood sugar regulation and improves digestive issues such as gas.
Ashwagandha– A well-known Ayurveda medicinal plant, Ashwagandha is best known for treating adrenal fatigue. Being the most relaxing of the adaptogenic herbs, Ashwagandha carries anti-depression and anti-anxiety effects. Ashwagandha is a nightshade though, so those on the autoimmune protocol should be wary.
Golden Root – A more stimulatory adaptogenic herb, golden root or Rhodiola Rosea increases endurance, reduces fatigue and has been used to help aid depression. Those who are dealing with a stressful job or daily activity could consider this as an option. It has been known to support those that have cancer, fibromyalgia, chronic fatigue syndrome, type II diabetes, and heart issues.
Golden root is a stimulating adaptogen. It has been known to cause insomnia in those who are sensitive, and can be drying on the body. Use with caution if you have constipation or dry mouth.
Asian Ginseng – Considered the most stimulating, this herb supports cortisol production. It contains more than 35 Ginsenosides which produce anti-inflammatory, antioxidant, anti-cancer, and immune modulating effects in lab research. One study indicated Gingko Bioba and Panax Ginseng possess anti-stress properties in rats. Healing properties vary based on root age, species of ginseng, and where and how it was harvested. This adaptogenic herb can increase anxiety and insomnia.
Siberian Gingseng or Eleuthero–Another mildly stimulating adaptogen, Siberian Ginseng is used to improve mood, increase the performance of physical activity and assist in resistance to stress and infections. This is a great herb to supplement with during times of chronic stress. Different than other versions, Siberian Ginseng has less impact on increasing anxiety and insomnia. Eleuthero can also raise low DHEA levels.
Gotu Kola – This herb is relaxing, and may have cognitive benefits. Gotu Kola is a well-known treatment for varicose veins and chronic venous insufficiency. It has been used to aid psoriasis symptoms also. Gotu Kola contains Triterpenoids, which strengthen skin, increase blood flow, and stimulate antioxidants in open wounds. There is some speculation that Triterpenoids have anti-anxiety effects as well.
Adaptogenic mushrooms – Mushrooms including Reishi have become a popular adaptogenic herb for those looking for alternate medicinal properties. They are known to reduce inflammation, can promote sleep, and contain antioxidants. They include the following:
- Lion’s Mane
- Turkey Tail
So How Do You Take Them?
Adaptogenic herbs can be found in pill or powder form, typically.
Adaptogenic herbs may increase blood flow and bleeding, so those with anti-clotting diseases must be advised. They can also lower blood sugar levels which may be dangerous for those on diabetic medication. Women who are breastfeeding or pregnant, those on medications, or with autoimmune conditions should consult with their doctor before ingesting.
Adaptogenic herbs have been used in traditional healing techniques for thousands of years. Their natural healing properties are being studied more and more today, as assistants to pharmaceutical medications. Their healing properties cannot be denied, however before you consider using any type of adaptogenic herbs contact your physician first. Side effects vary for each herb, and drug interactions may occur.
What is your verdict? Would you consider using adaptogenic herbs as a supplementation?
Surprise – It’s the holiday season! If you’re like me, you probably put off holiday shopping until last minute. Every year I use Black Friday as a benchmark; if I haven’t started holiday shopping by then, I am probably in hot water. But time and time again, LIFE HAPPENS. And it always will.
Somethings different this year. I am actually feeling extremely prepared for the holiday season (despite my unfortunately long list of gifts to purchase still). With this awesome collection of tools to maintain my chill, and this FANTASTIC gift guide I have compiled, you will feel caught up, relaxed and ready for the holidays in no time.
This post features items for the foodies in your life, the athletes, the beauty fanatics, and more.
I hope this list will help streamline your holiday shopping and save you some time this year. All of these items are available online, so you don’t even need to leave the house! Stay in those slippers and pajamas, pour yourself a cup of tea, and check out the 2017 Paleo for Women Holiday Gift Guide.
For the Foodies:
The queen of the instant pot is at it again. Michelle Tam and Henry Fong recently released this cookbook with over 150 new recipes including options to make meals ahead, right now, or make-over!
This updated version of the “Paleo Bible”- Practical Paleo, is stock full of meal plans, cooking tips, and brand new recipes.
Primal Palate has many different gift sets, including a Sweet Set, Grill and Griddle, and an Everyday AIP Blend. The Signature blend happens to be my favorite.
This Taza Chocolate sampler is really a stellar gift for anyone on your list. Did I mention this Taza set is gluten free, soy free, organic and kosher?
Thrive Market has had a lot of buzz on the Well-Fed Woman podcast recently, and for a good reason. You basically never have to grocery shop in person again. Our $60.00 of free groceries offer is still a current promotion, click here to check it out. This would be a great gift for a partner or a new parent!
I couldn’t leave out ButcherBox on this list. I have several relatives in mind that would love this as a gift AND you get $10 off and free bacon with your first order.
With Ava Jane’s membership program, you can choose to have two or four bottles delivered quarterly instead of worrying about grabbing it while you are out. — may remove this one, this is the strange affiliate
The Instant Pot has been gaining momentum for years. It can be used as a pressure cooker, steamer, and so much more.
I gifted one of these to my friends last year and it has been a mutually beneficial gift. I have been receiving copious amounts of dill and basil from her as a result. She is able to grow fresh herbs, all year long!
For the Athlete:
I have had a Fitbit for about two years now, and I love it. Having a Fitbit is a great benchmark for daily activity, and the bands come in a wide variety of colors. This particular one monitors sleep quality and movement.
Looking for the best way to get fit this holiday season, or maybe starting in the New Year? Check out Noelle’s Strong From Home program. You get a workout library, motivational guide, and SO much more.
I have gone through so many water bottles that at a certain point I stopped buying them. However, S’wells double insulated bottle keeps water cool and tea hot for an insane amount of time. And the bottle design is unique, beautiful, and durable.
These headphones are great for working out, and they are bluetooth and EMF radiation free.
Okay so the name isn’t super appealing but this stuff is worth it. It smells like lavender and is the longest lasting natural deodorant I have tried. (and I have tried a lot.)
This sports bra is no joke. It literally does what the name states, taming the ta ta’s. It is amazing and supportive for women with a larger bust, especially during high intensity or cardio workouts.
The Beauty Lover:
Make 2018 your best skin year ever. With my new program Clear Skin Unlocked, clear skin for good can now be a reality!
We have talked about breathing and meditation a lot on the Well Fed Woman podcast. If you’re interested in getting your feet wet, this mediation set is for you. This set contains Palo Santo wood White Sage and Artisanal Incense Sticks, all thought to cleanse the air and atmosphere around you. The set is a perfect addition to a hot bath.
I recently discovered this line of mineral skincare from Annmarie, and the variety of colors and coverage are really what kept me coming back for more. Try the sample kit, here.
This fantastic line of all natural, gluten-free, paleo and vegan hair care treatment is a step by step system customized to give you healthy, clean and shiny hair.
These colors though! This set truly is a perfect range of nudes. If nudes aren’t your cup of tea, there are so many other options to try including bright reds and pinks.
Good Luck and Happy Shopping, Loves!