Paleo Network Listen to audio book audible bestseller amazon

Listen to paleo

I used to read books all the time. But for the last couple of years I’ve been listening to books instead.

paleo recipes sweet potatoes potato yams ideas

Cooking paleo with sweet potatoes

Before I went paleo I ate a lot of white potatoes. Now, I eat

10 paleo alternatives to soft drinks soda fizzy juice energy ideas

10 paleo alternatives to soft drinks

When you stop drinking soft drinks, it can be hard to know what to

Shopping for 10 cents

You can’t get much for 10 cents these days, so I was amazed to see iHerb have currently got 7 trial products available for just $0.10 each (USD). What’s the deal with trial products? Well you get to try a new product, or sample, with a maximum of two per order. Using code DUV741, you also get $5 discount on your first order, not bad hey!

I get my coconut oil (this is my favourite), coconut aminos and most of my other paleo supplies from iHerb, as I find them far cheaper than local health shops.

Here’s what you can get for 10 cents

(available at time of posting)

  1. St. Dalfour, Organic Tea Sampler Pack, 3 Tea Bags, 2 g Each  RRP $1.00 Trial price $0.10

STD-96803-11

2. Mild By Nature, For Baby, Shampoo & Body Wash, 2.2 fl oz (65 ml) RRP $7.95 Trial price $0.10

MBN-00937-3

3. Day & Night Pill Organizer RRP $4.95 Trial price $0.10

IHB-00231-9

4. Madre Labs, Hand Cream, With Argan Nut Oil, Unscented, 2.5 oz (71 g) RRP $7.95 Trial price $0.10

MLI-00248-0

5. Country Life, BioChem, 100% Whey Protein, Vanilla Flavor, 1.08 oz (30.6 g) RRP $2.99 Trial price $0.10

CLF-92015-1

6. E.L.F. Cosmetics, 6 Piece Eyeshadow Compact, Smokey Eyes, 0.25 oz (7 g) RRP $3.00 Trial price $0.10

ELF-71404-1

7. Madre Labs, 3 Functional Beverages, CafeCeps, CocoCeps, CocoCardio, 3 Sample Packets RRP $3.95 Trial price $0.10

MLI-00970-4

And the current free products

And if  you don’t want to spend 10 cents, there are also currently 4 free products (for new customers). You can see those products here.

What’s your favourite iHerb product?

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5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

5 paleo tweaks to speed up weight loss

For the vast majority of people, transitioning to the Paleo diet will often see dramatic improvements in their personal battle with weight loss. However, on some occasions, you may hit a plateau with your weight loss and find yourself struggling to reach your desired weight.

Before I go any further, I must stress that it vitally important not to worry about that number on the scales. If you’re looking and feeling your best, then ignore what the scales are telling you. Chances are, if you’re eating right and training well, you may well have added a little weight in the form of muscle mass.

If, however, you still have that last bit of body fat that you want to lose in order to look, feel, and perform at your optimum level; then you may wish to consider the following ‘tweaks’:

Watch your carb intake

Whilst it is a lot harder to take in excess carbohydrate on the Paleo diet, (largely due to the removal of grains and processed foods) it is still possible – and especially so if you’re not active. You may want to look at bringing your carb intake down to see how this helps you with your weight loss goals. Try cutting back on starchy vegetables like yams, hard squash, parsnips and beets, and replacing them with dark leafy greens like spinach, kale and broccoli. It may be worthwhile limiting your fruit intake as well to one portion per day. If you do eat fruit, berries are a very good choice. Otherwise, snack on hardboiled eggs, jerky, nuts and coconut to see you through between meals.

It’s important to tailor your carbohydrate intake to your activity level. If you’re relatively sedentary, then roughly 50g of carbs per day from vegetables is more than adequate. If you’re training more (and especially if you partake in high intensity exercise like Crossfit), you’ll be looking at probably double that. Time your carb intake as well – straight after a heavy workout to replace glycogen stores, and in the evening to increase melatonin and ensure a healthy sleep.

5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

Try Intermittent Fasting

Proven to break through even the most stubborn weight loss plateau, I can’t recommend Intermittent Fasting enough for fat loss and general appetite control. Try exercising when fasted, so your body turns straight to the fat stores for energy.

Move more

Sometimes, conventional wisdom does get it right. If you’re not seeing the fat loss results you’re after, it could be a case of not exercising enough. Just make sure it’s the right kind of exercise and you’re not slipping into chronic cardio territory. HIIT Training, sprints and Crossfit are excellent fat busters.

Sleep more

When you’re deprived of sleep, your body releases the stress hormone cortisol, which has been proven to increase fat storage. And, in case you needed any more reason to get a solid 8 hours sleep every night, the biggest spike in growth hormone occurs during sleep – which in turn, burns fat. Try sleeping more, and sleeping better too.

Stress less

As with sleep, if you’re stressed, your body will be releasing cortisol. Try meditating, exercising more, or increasing your sunlight exposure to help you manage your stress levels.

These are just a few ideas to help you break through your fat loss plateau. Do you have any other tips for fellow readers?

How to season cast iron cookware skillet pan paleo diet primal

How to season cast iron cookware

If you were lucky enough to get your hands on a cast iron frying pan for Christmas this guide will tell you exactly how to season and look after it to make sure it does the job and lasts for a long time. If you haven’t got any cast iron cookware, it’s definitely worth looking out for second-hand. So long as it has no cracks or chips it will be as good as new once you clean and season it.

After having bought so many cheap pans, only for them to fall apart soon after, I’ve found cast iron so much more durable. They also distribute the heat really evenly, so they’re great to cook in. The other huge plus – is no Teflon. What happens to that stuff when it starts to flake off in your dinner…?

If you find everything sticks to your cast iron pan, you’ve probably not seasoned it properly.
How to season cast iron cookware skillet pan paleo diet primal

How to season your cast iron cookware

Seasoning (also known as curing) just means filling up all the tiny holes and craters in the surface of the iron with grease/ oil to leave a smooth continuous non-stick surface.

If your pan isn’t non-stick, is rusty or hasn’t been seasoned yet, you’ll need to start by thoroughly cleaning the cast iron pan with a hot soapy water (this is fine to do before you season it, but not after).

I used lard to season my cast iron pan, but coconut oil should work well too. Firstly rub the oil all over the pan, but just lightly. Then rub off the oil with a paper towel.

Next, put the pan upside down in the oven (make sure you have a large tray on the bottom shelf to catch any drips). The oven will need to be at about 250 C (450F) and this stage will take about half an hour. Then, take the pan out of the oven and allow it to cool. You’ll want to repeat this process 3 or 4 times.

When you cook in your pan, you’re repeating this process, since the fats in your cooking will be continuing to fill any tiny holes in the surface again.

Do you cook with cast iron? How do you find it? Is this the method you use to season your cookware?

what to do with left-over herb stems basil rosemary waste produce ideas paleo diet

6 things to do with left over herb stems

When a recipe calls for a few fresh basil leaves, a bit or parsley or oregano, what do you do with the stems that get left behind?

If you’ve been throwing them away – STOP!

Use them whole

For big stems like rosemary, try adding them whole to sauces and soups, then removing them whole before serving.

what to do with left-over herb stems basil rosemary waste produce ideas paleo diet

Make a veggie broth

Keep a bag in the freezer and add stems as you use them. When the bag is full, it’s time to make veggie stock!

Use them as herbs

In the conventional way – chop them up really finely and add them to your recipe

Use them as kebab skewers

This one takes a bit more preparation, but it you have big herb plats like rosemary, save the long stems. Wash them thoroughly, then freeze them. Use them frozen in the place of a wooden or metal skewer to have deliciously rosemary infused meat and veggies on your next barbecue!

Make herb infused olive oil

Simply add the stems in an air-tight contained with some olive oil and leave for a few days. Next time you use the oil, it will have a delicious herb-infused flavour.

Stuff with them

When you stuff a bird or fish, use the left-over herb stems. Remove before serving and the herbs will have infused into the meat/ fish perfectly.

40 Top Paleo Recipes - Quick and Easy Paleo Diet Recipes

Why you must wash your pre-washed salad

If you buy a pre-washed ready to eat bag of salad leaves, do you tip straight out onto a plate – or do you thoroughly wash it first? The whole idea of bagged salad mixes is convenience, so it’s no surprise most people don’t wash.

40 Top Paleo Recipes - Quick and Easy Paleo Diet Recipes

But how do they wash the salad before they bag it? Well it turns out diluted chlorine is commonly used. The chlorine is used to kill any harmful bacteria to ensure the lettuce is safe for our consumption. Seemingly even organic produce is allowed to use a weak chlorine solution for this purpose. Whilst there is supposed to be no trace of the chlorine 24 hours after treatment, do you trust your salad to be chemical free?

With outbreaks of e-coli and salmonella, it’s not surprising the salad growers are keen to sanitise their product. With salad available all year round the pressure is on to produce a cheap product – often meaning growers don’t provide sanitary conditions for their workers – hence the contamination risk. Unfortunately sanitising salad doesn’t remove the risk of contamination, it just makes it less likely.

So what’s the answer? If pre-washed salad could still be contaminated and could contain traces of chlorine is it worth paying the price premium?

Wash your own

A far better option is to spend a fraction of the cost buying fresh, unpackaged greens. Get rid of any wilted, torn or bruised leaves and let them sit in a sink full of ice cold water for 20 minutes. Use a salad spinner to get rid of the water and roll in paper towels to get the rest of the water out. If you store in plastic bags with paper towels to absorb any remaining water, they should remain fresh for over a week in the fridge.

How to you wash yours?

9 paleo diet primal ideas left over turkey christmas recipe suggestions thanksgiving

9 paleo ideas for left-over turkey

If you went a bit over the top with turkey, what are you planning to do with the left-overs?

If you’ve not yet served up the original turkey, make sure you get the leftovers in the fridge within an hour or two of serving. I separate it into bones, white meat, dark meat and freeze any left-over gravy straight away.

Stock

The first thing to make is a nice rich stock with the leftover skin, bones and carcass. If you kept the vegetable peelings, throw these in too. Any stock you’re not going to use can be frozen in small batches and will be ready for use in lots of recipes.

Freeze it

I always freeze some too. Just make sure you carve it full first and freeze it in individual small portions, to keep your options open.

9 paleo diet primal ideas left over turkey christmas recipe suggestions thanksgiving

Curry

Curry is a great option for turkey. Depending on the spices you use, you can completely transform it. Here is some paleo curry inspiration.

Slow cooker

Your crockpot is perfect for turkey. A low slow heat should make sure it stays moist and tasty. Throw in some veg and have a hot casserole dinner ready for you in the evening.

Salad

Another easy option is a turkey salad for lunch. How about using left-over cranberry sauce as the dressing too?

Soup

Turkey is great for a soup now and especially to batch freeze for later. Try adding in lime and chili for a bit of a kick.

Turkey roll-ups

Instead of bread, how about using nori wraps to make up a perfect turkey lunch option.

Turkey chili

Add some turkey into your favourite chili recipe

Refilled sweet potatoes

These Refilled Sweet Potatoes with Turkey, Mango and Lime make a perfect comfort meal

How do you use your left-overs? I’d love to hear your ideas in the comments, below!