Shop With Reason This Season

I, along with many others, see the importance of shopping locally and since moving to Australia where I have a farmer’s market on my doorstep, I see the benefits of shopping seasonally. The hardest thing to overcome when desiring to shop with the Fall, Winter, Spring, etc is learning what is “in season.” Today’s post includes a cheat sheet for the month of June. I have noted a (*) for the enlisted produce that is also in season in the Northern Hemisphere this month. Overall, July is much more resourceful in the Northern Hemisphere than June. Many of the listed fruits and vegetables are in peak season next month back in the US.

FRUIT – Southern Hemisphere:

Apples, avocados, bananas, cantaloupe, custard apple, grapefruit, honeydew melon, kiwi, lemon, lime, mandarins, pears, oranges, passionfruit, paw paw, and strawberries*.

VEGGIES – Souther Hemisphere:

Artichokes, green beans, bean shoots*, bok choy, broccoli*, brussel sprouts, cabbage*, capsicum, carrots*, cauliflower, celery, eggplant, fennel, leek, lettuce*, mushrooms*, onion*, parsnip*, potatoes, pumpkin, shallots*, silverbeet*, snowpeas, tomatoes, and zucchini*.

I am loving roasted pumpkin right now. It is so satisfying – I throw it in a salad, pair it with chicken or even just mix in some cinnamon and sea salt and call it a day. Pumpkin does not have to be sweet – like my childhood birthday pie around Thanksgiving.

What is your favorite dish this season?

Cheers to you and good health,

Kel

 

Ringing in the New Year with Paleo Eating

I could guess you have made a resolution or two this year. Am I right? Well this year, among many, I have made a few and I have inspired a hand full of folks to join me on the paleo journey. Hopefully in the next month I can share their experiences on here as though they are case studies. Below I have listed a few resolutions and let me know what yours are or if you are interested in joining the paleo lifestyle for at least 30 days.

Resolutions:

  1. If there was anything I learned from 2011, it is I need to live in the moment and appreciate the smallest of things. I am making a conscious effort to love what is going on in my life at that time.
  2. Strict paleo for 30 days. This would entail what I have been doing minus any desired diet coke, chewing gum, cheese, or gluten free dessert or bread. My co-worker Shanan @shanan_g helped me put the paleo list below for those interested in joining this resolution.

Cheers to you and good health!

PALEO- YES

  • Meats and poultry -important to be free range / or grain fed (skin ON). It is important to eat the whole piece of meat and if tolerable all parts of the animal. The fat in free range and grass fed meat is optimal for our health, improving the omega 3 to omega 6 fatty acid ratio in our bodies.
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Turkey
  • Kangaroo
  • Duck
  • Rabbit
  • Quail
  • Venison
  • Seafood
  • Bacon, biodynamic
  • Eggs (free range + omega3) no limit on how many per week
  • Olives
  • Ham
  • Salami
  • Pickled foods
  • Smoked, dried and salted fish & meat
  • Coconut oil
  • Olive oil, not heated but used in dressings. When heated at a high temp the fatty acid structures convert and you will lose the health benefits of the oil. Use coconut oil in high heat.
  • Green tea, black tea, any tea and if possible wean yourself from caffeine
  • Almonds
  • Walnuts
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Almond milk
  • Coconut milk and cream
  • Almond flour
  • Coconut flour
  • Cocoa powder
  • Dark chocolate, 70% or greater

Best fruits:

  • Avocados
  • Blackberries
  • Blueberries
  • Cherries
  • Lemon
  • Raspberries
  • Strawberries

Fruits still okay (limit to 1 or less per day):

  • Grapes
  • Passion fruit
  • Pineapple
  • Apples
  • Apricots
  • Cantaloupe
  • Cranberries
  • Figs
  • Grapefruit
  • Honeydew melon
  • Kiwi
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Orange
  • Peaches
  • Pears
  • Plums
  • Pomegranate
  • Rhubarb
  • Tomatoes
  • Watermelon
  • Bananas
  • Sweet potatoes
  • Spinach
  • Capsicums
  • Broccoli
  • Courgettes
  • Lettuce
  • Kale
  • Brussel sprouts
  • Cucumber
  • Celery
  • Radish
  • Seaweed
  • Watercress
  • Cauliflower
  • Cabbage
  • Carrots
  • Eggplant
  • Asparagus
  • Artichoke
  • Parsnip
  • Broccolini
  • Mushrooms
  • Onions
  • Buk Choy

PALEO- NO

  • Canola -do not let this cross your lips or any vegetable/soy oil (found in dressing)
  • Diet sodas/fruit drinks/soft drinks
  • Beer and most spirits. Vodka and tequila are okay.
  • Coffee, okay in moderation
  • Cereal
  • Rice
  • Oats
  • Rye
  • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, tortillas, pizza, pita bread, flat bread, fried foods, bread crumbed food & all processed foods made with wheat or wheat flour)
  • Potatoes
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans
  • Kidney beans
  • Mung beans
  • Red beans
  • String beans
  • Tofu
  • All dairy (If dairy is eaten, always eat full fat)
  • Ice cream
  • Cheese
  • Cream
  • Frozen yoghurt
  • Yogurt
  • Powdered milk
  • Ice milk
  • Low-fat milk
  • Whole fat milk/cream
  • Goat cheese better than cow
  • Sausages with preservatives. Non preserved sausages are okay – you can find these at farmer’s markets.
  • Milk, white chocolate
  • Lollies/candies
  • Honey
  • Sugars
  • Sugar substitutes
  • Canned tomato sauce – usually always it is fortified with sugar

Cheers to you this year and to your health!

Sunday Sessions & Food Log

Sundays are so homey. Do you agree? It’s a day for personal time, preparation for the week and to reminisce on what took place in the last few days.

Most Sundays, especially when the weather agrees, I go on a run or walk or head to the gym, think of what’s on for the next 5 days and what meals I can prep and package away for easy lunch and dinner decisions.

If I do not have the ingredients I need on Sunday, I make a loop to the grocery, then the health shop and then the market. I love the market so much, even if I do not want to buy anything. It is such a positive happy place and the vendors really make an effort to get to know their customers. Just yesterday the Healthy Cafe owners came out into the market and gave us a hug to see how we were doing.

However, if I do not get lunches and dinner together on Sunday for the week, I tend to get takeaway during the week at work and for dinner, I usually sacrifice time that can spent outside walking or time at the gym in the evening making something from scratch and even worse, may skip the idea of making food altogether and eat out again.

Moral of the story is it is well worth it to plan ahead. This is what my daily food log looks like along with my plans for meals.

Breakfast: 10:30AM
Coconut pancakes with nutbutter – ingredients included free range eggs, coconut flour, cinnamon, ginger, vanilla extract, salt coconut milk and coconut oil. Here is a recipe for almond meal pancakes, posted a few months back.
Water
Fish oil
Probiotics
Allergy meds
Iced coffee, no sweetener nor sugar

Lunch: 1:45PM

Homemade nori rolls with avocado and shrimp
Water 

Snack: 3PM
Corn chips (5 or so) with organic cheddar cheese
1/2 banana and nutbutter

Exercise: 3:30PM
Walk – 4.75 miles

Dinner: 6PM
Fish and Spanish chorizo tacos – fresh guacamole, diced tomatoes, sauteed onions and pepper and more.
Water

Meals for the week: I have to suggest this was not the best example of what I do on Sundays. Quite often I make massive meals including soups, chipotle style chicken and vegetables fajitas, grass fed burgers, frittatas, guacamole and more.

But on this Sunday, I bought fresh bell peppers and onions to assist with any meal of fish or meat.
Tonight’s dinner was purposefully made 3x larger- I plan on having the fish taco leftovers for lunch a few times this week.
I made hard boiled eggs for mornings on the go.
I usually make beef, lamb or kangaroo patties but will wait to buy some minced meat on a night we plan on grilling out.

Do you practice Sundays in a similar fashion? What meals to you usually make up?

Cheers to you and good health!

Dear Food Diary – 3/12/11 – Christmas BBQ Party…

Today, Saturday, I am prepping for a gathering of friends to celebrate Christmas. Let’s see how I behaved at the BBQ, keeping in mind these few goals:

1. Avoid all dairy and grains
2. Drink plenty of water and do not over eat on anything
3. Avoid all dairy

Breakfast: 9AM
Long black
I was not hungry when I first woke up so I waited an hour or so. I also had rubbish sleep last night, so I will be interested in how my cravings run today.
Protein, Coconut oil smoothie
Fish Oil
Probiotics
CoQ10
Allergy meds

Exercise: I have graduated from my walks and am back in the gym! Do not get me wrong, I love walking the parks but I am beyond ready to get my heart rate up and to life some weights.
11AM: Kettlebell workout – wow, I am out of shape.

12noon: met Schmidtty at the market and picked up some wild barramundi for tonight’s barbie! Enjoyed some preservative free sausage samples.

Lunch: 1:35PM
1/2 banana and nutbutter
Ham, deli

Exercise: 4 mile walk with friend

Snack: 4PM
Blueberries and Glutamine fortified jelly (Jell-O)

Party begins 6PM
Grazed in sweet potato chips, sliced pears and apples, hard boiled egg, wine and some tuna-like dip (gfree no doubt)

Dinner: 8PM
Wild barramundi
Prawns
Salad, Greek-like

10PM
Bites of my husband flourless chocolate cake (to.die.for.)

Pass the Finish Line

When you’re engaging in exercise beyond your usual activity level — such as a charity bike ride, mini-marathon or fun run — don’t forget to refuel your body during the event.

Your body can store only about an hour’s worth of carbohydrates, so if you want to finish the race without being pulled over the finish line, eat or drink carbohydrates along the way, such as a sports drink or energy bar.

After any especially long workout, you need to restore your energy. A small high-carbohydrate, moderate-protein and low-fat meal is best. Bring along some fruit, low-fat yogurt and whole-wheat crackers or bread for after you cross the finish line.

Produced by ADA’s Public Relations Team

Have a healthy and fit day!