Nourishment on the Road!

Summertime is travel-time for many people … and I was no exception this Summer.  My travels took me to Colorado to celebrate the 4th of July events in the Denver/Boulder area.  At first, I was quite concerned that it would be difficult to make healthy choices on the road – but (in fact) I am happy to report that “it was not difficult at all”!

Here is a quick look at what nourishment on the road looks like to me:



  • Poached Eggs with veggies, avocado and fresh fruit (the Buff in Boulder, CO)
  • Bacon, Eggs and fresh berries (The JW Marriott, Boulder, CO)
  • Bacon, Eggs and fresh fruit (the Buff in Boulder, CO)


  • House Salad with 1/2 Turkey/Bacon/Avocado sandwich “deconstructed” (The Rock Ship Grill at the Red Rocks Amphitheater, Morrison, CO)
  • Flatiron Steak Salad [no potato, no cheese, dressing on the side] with fresh avocado (the ModMarket, Longmont, CO)


  • Herb Crusted Wild Salmon with sage-cauliflower puree and roasted root medley (Blooming Beets Kitchen in Boulder, CO)
  • “Barker Burger” Grass Finished Bunless Burger with sage-cauliflower puree and Swiss Chard medley (Blooming Beets Kitchen in Boulder, CO)
  • The Elk Burger with Bacon and Avocado [no bun]  (Wapiti Restaurant & Pub in Estes Park, CO)


  • Raw macadamia nuts, pistachios and coconut flakes – a sort of trail mix that traveled with us everywhere we went (Sprouts Supermarket in Boulder, CO)
  • Water, water and more water!
  • Yes  … coffee, too!!!

See how easy that was?  whew!!!!

Sugar Free Bacon for Breakfast!

Sugar Free Bacon for Breakfast

Sugar Free Bacon for Breakfast

Breakfast without bacon … just isn’t quite as satisfying.  That’s why I was so thrilled to find a great source for Sugar Free Bacon 🙂

I am happy to tell you that US Wellness Meats has three pages of Sugar Free Products – all minimally processed – my favorite so far is the Sugar Free Pork Bacon.  For me, it tastes just like Grandma’s bacon from her farm in Southern Illinois.  Yep – and here’s why:  the only ingredients are pork and sea salt.  No white sugar, brown sugar, honey powder, agave, turbinado sugar, MSG, nitrates or nitrites.

So … fry some up – and serve it with some organic eggs scrambled with a few handfuls of fresh organic spinach and you’ve got yourself a nutritious and delicious start to the day.




Day One of a 30 Day Challenge …

My 4th “WHOLE 30”

On Friday of last week I began what I think is my 4th “WHOLE 30”.  If you are not familiar with it, I highly recommend it.  You will get any question answered that you can imagine on the new website,  This time around is a bit different for me because I have several friends and family joining in the challenge.  I will post some updates in another week or two – right now we are all in a sort of sugar detox phase, so I’ll be brief.  Here is what the squeaky-clean food of a day in the life of my 30 Day Challenge looks like:


A Day of Clean Eating!

Breakfast:  Two Natural Pork Sausage Patties (no sugar/no nitrites), Two Cage free Organic Extra Large Brown Eggs (scrambled in my favorite iron skillet) with a side of organic broccoli-slaw that I pan fried along with the eggs.

Lunch: A steamy bowl of Hearty-Tasty-Paleo Chicken SOUP that I recently blogged about and some crunchy organic carrot sticks, dipped in organic guacamole that I found at Costco on my last trip.  YUM!

Dinner:  Citrus Chicken (the recipe is on page 266 of “It Starts with Food” by Dallas and Melissa Hartwig) served with some organic bell pepper strips and organic broccoli-slaw that I dressed with olive oil and vinegar.  Delish … and very satisfying 🙂

Day one was easy!  Hope the next 29 are as well!!!

Breakfast – to go!

Bacon & Eggs in a Pepper Ring

Bacon & Eggs in a Pepper Ring

Looking for a breakfast that you can prepare the night before – and have ready to take to an early work day?  I think this is one for the books.

I always like to make only ONE BIG MESS in my kitchen.  I just hate the clean up.  And so, I will cook the whole package of bacon whenever possible.  In this case, there were about 10 strips to cook.

  • 1 package DaBecca Uncured Apple Smoked Bacon ($5 at Produce Depot)
  • 1 large Organic Red Pepper – cut into 8 rings ($2 at Produce Depot)
  • 8 Cage free Organic Extra Large Brown Eggs (@$3 at Meijer)

Cook up your bacon on a large flat skillet … trying very hard not to sample too many as you are cooking!  Pour off and save excess bacon grease, leaving enough on your skillet to fry the eggs.  Heat skillet to medium-high heat, then place pepper rings on skillet and break one egg into each ring.  Cook until firm on bottom.  Flip and cook until egg is cooked through.

Package up into 4 Ready to Serve Breakfasts.  You’ll be glad you did when you have to rush out in the morning!

Serves 4 people at about $2.50 per serving.

What’s for Breakfast?

One of the biggest changes I made in my diet was what I eat for breakfast.  I was one of those “healthy kids” who ate oatmeal and fresh berries almost every day.  Now it’s eggs and veggies for me – EVERY DAY!  Oh, and black coffee, too 🙂  But, No grains and no milk or cheese. That’s right.  No cereal, no toast with butter, no muffins.

Why give all that up?  For me it was finding great tasting and nourishing food that led to lower cholesterol and better health – REALLY!!!   My triglycerides went from 311 to 147 in a very short time (no kidding).  And I no longer get hungry an hour or two after I eat.  And my blood sugar and energy is stable.  Guess what?  I feel SOOOO much better!

This past year I made eggs nearly every morning – and never got bored, because I changed up the “sides” all the time.  I always use organic free-range eggs.  And I cook them in a paleo-approved healthy oil (organic coconut oil is my favorite, but I also use ghee or bacon grease from my nitrite free bacon – sugar free when I can find it).

Many days I use veggies from last night’s dinner and scramble them up.  Other days, I throw a handful of fresh spinach into the skillet and serve my eggs on top.  Here are a week’s worth of ideas to get you started on your next breakfast creation:


A week’s worth of breakfasts

Every day there is an opportunity to change the current of your life; to improve your life spiritually, mentally and physically – and each new day provides an opportunity to feed yourself with healthy nutritious foods.  Let’s make 2014 a year filled with improvement every day.

All the best to you in 2014!

Paleo Natural Ham and Organic Egg Breakfast Muffins



It seems my theme for the week is simple and not too time consuming.  This breakfast is right on target.

  • Hormel Natural Choice Cooked Deli Ham (@$3 at Meijer)
  • 10 Cage free Organic Extra Large Brown Eggs (@$4 at Meijer)
  • 1 Tablespoon Organic Coconut Oil (< $1 from Herb Thyme)

Preheat oven to 350 F.  Grease your muffin tins with thin coating of coconut oil.  Place one round of cooked ham to form a “crust” for each muffin.  In medium mixing bowl, scramble up your eggs with salt and pepper if desired.  Pour egg mixture into ham-lined muffin tins.  Bake 30 minutes until center is set.

Serves 6 at under $2 per serving.

Serve with a side of fresh organic berries.  YUMMMM!


Organic Paleo Breakfast Muffins

Breakfast Muffins

Organic Breakfast Muffins and Fresh Organic Strawberries

Organic Breakfast Muffins

This breakfast was inspired by

  • 12 strips of Coleman Natural – Uncured Hickory Smoked Bacon (@ $5 from Costco)
  • 12 Organic Eggs (@ $4 from Costco)
  • 1 cup Organic Broccoli Florets – diced small (@ $1 from Produce Depot)

Preheat oven to 350 F.  Wrap a strip of bacon around the outside edge and bottom of each muffin tin to create a base and sides.  In a medium sized mixing bowl, whisk eggs together and mix in broccoli with salt and pepper if desired.  Pour egg mixture into bacon-lined muffin tins.  Bake 30 minutes until center is set.

Serves 6 at under $2 per serving.

Serve with a side of fresh organic berries.  Delicious!