Paleo Spirit

31/05/2025

Anybody else know people consuming Boost or Ensure?

An elderly relative recently told me they consume these products for breakfast most days to "get in protein, vitamins and minerals." My relative also explained since hospitals feed these products to patients they "must be healthy" because, "hospitals would never serve something that isn't healthy"...Hmm, sorry. I don't believe that. Much more likely it's because they are lower cost and easy to provide to patients.

Sadly, the ingredients are terrible: industrial seed oils, synthetic vitamins, corn syrups, soy protein (not ideal), gut microbiome-disrupting gums, etc...

They ARE easy to consume and the older you get the harder it is for your body to assimilate protein and you need to ingest more for the same impact. Therefore, it's understandable why someone would choose these products.

My recommendation: For convenience sake (or as supplementation to eating meat/organs) and especially if you have an older relative who needs more supplementation/easy-to-prepare proteins then consider:

Lineage Provisions protein powder (AB Complete) no junk, grass-fed beef isolate, organs for dense nutrition, fruit, maple syrup, coconut water. I've been mixing this in Greek yogurt or making it into a shake.
Equip "Prime Protein" is another great one (just protein) - love the taste.
OR
Essential Amino Acids: I use Bodyhealth's "Perfect Amino" which is a way of getting the amino acids you need without the calories. Can be used as a pre or post workout or anytime (I personally use it pre-workout to keep the aminos circulating during/after workouts).
These are my affiliate links w/ some discounts but these are products I use on a daily basis and highly recommend:
https://lineageprovisions.com/LEA10
https://www.equipfoods.com/PALEOSPIRIT
https://www.bodyhealthaffiliates.com/4X7FLLK/3QQG7/

Our all natural vitamins & supplements focus on quality, purity of ingredients, and are crafted to help you achieve & maintain optimum health. We are Keto, Paleo, Gluten-Free, Non-GMO & Formulated in the USA. We feature products that are Vegan, Organic & Free from Rice, Soy, Wheat & Dairy. Makers of...

29/05/2025

Getting 30-40 grams of protein in at meals has become second nature. I often bring dinner leftovers for lunch at work but I have also been enjoying usingTRUF with plain turkey or chicken breast. I don’t even heat up the turkey, just dip it in the sauce and it’s amazing. Today I brought leftover kale salad - recipe on my website- it really holds up a day later even with the dressing slathered on.

Another favorite is blueberries and cottage cheese with some raw honey. If I don’t have time to pack my lunch I just grab a few items from the nearby Whole Foods.

Totally easy and I’m never struggling with hunger during the day.

26/05/2025

Murph Challenge 2025 is done! 🇺🇸

Excellent nutrition is the foundation of good health. But there are some strategies for preparation and recovery I find indispensable (especially at age 55!) for a workout like this:
🏃🏻‍♀️ a mile
100 pull-ups,
200 pushups,
300 air squats
🏃🏻‍♀️ a mile.
(Took me 62:53)

Here’s how I prepped;
✅Night before: Dinner with protein and some potatoes and Greek salad. Hydrate with LMNT electrolytes
✅1-1 1/2 hours before (morning): 26 oz water with LMNT; 1/4 chicken breast and some blueberries. Coffee with sugar and cream
✅30 minutes before: one scoop Perfect Aminos and Provisions Creatine; one large medjool date
✅During the workout: sip on hydrogen water with LMNT
✅Post workout: one large medjool date (to replenish glycogen stores) and a shake with 8 oz A2 whole milk and Lineage Provisions AB Complete protein powder.

Later today is a party thrown by where I’m sure we will all replenish our BBQ “stores” 😉 🍗 🍖

Feeling tired but good and grateful for the opportunity to focus on those who have served our country and have made the ultimate sacrifice. And happy I have the good health and energy to participate in today’s challenge. 🇺🇸

26/02/2025

Yesterday, I learned of Elana Amsterdam’s recent passing. Elana, the heart behind 'Elana’s Pantry,' was an early inspiration for my own blog and specialty dessert cookbook. I knew of her horrific experience with a radical mastectomy that left her in chronic pain—a story that stayed with me. Last night, I visited her website and read her last post titled 'My Mental Health,' written on February 8th—the same day she died.

Though I never met Elana, we had much in common beyond paleo food blogging: both around the same age, managing celiac disease, and raising two sons. Her final post was crushing to read, the tragic content and especially knowing it was written on her last day. She opened up about her struggles with mental and physical health, including the emptiness of her nest after her boys left home. That last part being especially relatable now as a mom with both of my own boys in college. Elana admits to much of her identity being tied to being a mom—cooking specialty recipes for her family’s unique needs, which fueled her passion for blogging. Losing that daily purpose seemed to weigh heavily on her, among many other struggles.

Her words hit hard, and they’re a reminder that people don't always reach out for help. They often suffer in silence and have trouble admitting they need support - oftentimes they feel they are not deserving of it! It's a quiet nudge to notice the people in our lives who might be hurting beneath the surface. Reaching out to those who seem fine could mean more than we realize.

Rest in peace, Elana. You were a true pioneer and I'm so sorry you struggled so deeply.

https://elanaspantry.com/my-mental-health/

18/11/2024

New recipe: Great as a well-rounded pre-workout or quick snack. I used grassfed beef protein isolate for added protein.

Perfectly paleo and nutrient dense protein bites made with dates, nuts and unflavored beef isolate protein powder.

24/10/2024

New recipe perfect for these cooling fall temperatures. Stunning Purple Sweet Potato Shepherd's Pie. Paleo/Primal-friendly. High in protein and fiber. Gluten-free.
https://paleospirit.com/purple-sweet-potato-shepherds-pie/

25/09/2024

Who else watched (at least part of) the congressional American Health and Nutrition round table? If you missed it, take a few minutes to listen to Casey Means, MD talk about what she DIDN’T learn in medical school. It’s heartening to see word getting out there about the root cause of disease in this country.

08/11/2023

New recipe post for Easy Paleo Seven-Layer Magic Bars. They come together quickly with just a few ingredients from the pantry. You can reduce the sugar/carbs by subbing stevia sweetened chocolate chips. These bars are and
Recipe link below
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https://paleospirit.com/easy-seven-layer-paleo-magic-bars-vegan/

20/12/2021

Sweet Paleo is available on Amazon and if ordered today it can arrive before Christmas! Great price point for gifts for your gluten-free friends. Happy Holidays!

Sweet Paleo: Gluten-Free, Grain-Free Delights

04/09/2021

Our family was diagnosed with a certain illness this week. Ever since noticing the “flatten the curve” chart showed the same number of people getting it eventually - just better to spread it out over time - I knew the time would come. Our goal has been to focus on our health so WHEN the day came, we could have a better chance of recovering quickly and well. The other goal was to stave it off long enough to know more about it and best treatment protocols, etc…
We’re all doing much better, our sons were fine right away. My celiac disease may be part of the culprit for less than optimal D levels (in spite of supplementation) so I’m making an effort to spend time in the sun daily. Before this is over I may actually have a tan! Even been doing 15 minute light rows on my rowing machine doing deep breathing exercises to get into lower lungs. And of course, a good treatment protocol.
How is everyone else doing? Have you had the illness by now? How did you fare?

27/06/2021

Paleo is still how I live/eat but can’t say I hate having so many KETO options at Costco for tha lower carb lifestyle. I told my husband before we got to Costco, “We have to just buy meat and veggies and stay away from snacks or we’ll break the bank”. Then we saw all this. 🤦🏻‍♀️🤷🏻‍♀️

09/06/2021

Amazing seafood in Boston.