I might be a lot of things, but one thing that I know I am is a pretty gosh darn compassionate person. I know it sounds kind of corny but I really do care. So here’s my life: I have this blog, now a podcast, wrote my book, I answer questions, take care of three kids, help my husband run a business, train at Norcal, work-out, clean my house, walk the dogs, do the laundry, make the beds, wash the dishes, oh and wait – I COOK PALEO MEALS!! Is it hard? Well, I guess so, but so is everything else on my list but I don’t stop taking care of my kids because “it’s hard” or boycott the laundry because, “it’s hard.” There has not been a week when I have said, “You know what kids, getting you to bed on time is really hard, therefore, just stay up late, sleep in, and miss school.” That might sounds like a decent plan except the next day, what would there be?? Consequences. So why do folks slide when it comes to making healthy food and by using the “it’s too hard excuse?” Going to work is hard, getting out of bed is hard, cleaning up is hard, but we do THOSE things without looking for an easy way out. How do we manage everything else and then decide to forgo the eggs in the morning and reach for the instant oatmeal because somehow it’s “easier?” Sorry folks, but this is when my compassionate self goes a little bonkers and I want to grab you by the shoulders, shake you hard and say, “Suck it up!!” The reality is, I am not any less busy than you and neither are thousands of other families around the globe making a paleo lifestyle happen. I could give you several tips, and I have, and I will continue to because I love doing that, but the biggest piece of advice is this: If you want to make it happen YOU WILL!!! There are excuses for everything in life and it’s up to you to justify your actions by giving in to those excuses that might be “easier.”
This will begin a possible series of blogs for getting it done, so let’s start with tip #1.
1. First, make a commitment by doing the following: If you really want to feed your family paleo GET THE CRAP FOOD OUT OF YOUR HOUSE!!
I recently received an email from, let’s call him, “Phil” and one of his comments went as follows, “A paleo lifestyle involves a lot more cooking, and a lot more planning than SAD (standard american diet). Plain and simple. You can pre-cook a lot of things, if you’re good at planning ahead. But a lot of people, especially those with kids, have incredibly tight schedules in the morning, and cooking, beyond throwing together a couple of pieces of toast is something completely foreign to them, especially in the morning. Combine that with the pre-conceived notion of “breakfast foods” and you’ve just increased their anxiety levels unbelievably. In short, they now believe
they can never succeed with the paleo plan, it’s just too much.“
“Phil” said it best when he mentioned peoples preconceived notion of what breakfast food should look like. If a family followed rule number 1 by getting rid of all the crap, even on the busiest of mornings, a family would not have any other option but to figure out how to scramble a few eggs in the same amount of time it would take to toast, butter, and jelly several slices of bread. My bet is that eggs are even faster and that if the toast is non-existent, after a few days, eggs might not start to look so “foreign” after all. Or, make a triple batch of egg cupcakes on the weekend and you won’t have to cook at all, which is even EASIER than relying on the “normal” toast.
Now let’s talk about people either being “good” or “bad” at planning ahead. As “Phil” mentioned, some folks are not good at planning ahead, but they appear to only lack this ability when it comes to FOOD. We have to plan ahead to be successful at anything. Remember that thing on my long list of stuff do called laundry? If none of us “planned ahead” and made sure that our PG&E bill was paid, the laundry soap and dryer sheets were purchased, and that a few minutes were set aside to wash, dry and fold, there would be a lot more nakedness going on than normal.
Everyone I know, smart, not so smart, or middle of the road ends up going to the grocery store now and then. This is again when folks can choose to either buy a few useless items or they can take the opportunity to look at my blog, pick out three or four meals, buy the stuff they need, and cook those things for dinner throughout the week. Put some meat and some spices in a slow cooker, get home and eat it, eat the leftovers for breakfast or lunch or both, and move on with life. People can totally plan ahead, what people CAN’T do is ditch their relationship with sugar and processed foods. That it is what makes eating paleo hard and that is every one’s hang up who comes up with 10 million excuses why they “can’t.”
I’ll say it again, what it really boils down to is if you WANT TO! If you don’t want to, that’s 100% fine, but if you do want to, than use the tools and resources available to you and do it. If you cave in and order a pizza, MOVE ON!! Don’t drown in the leftover sauce on your plate, just shake it off and start fresh, don’t start over, just start fresh. We make food a guilt trip ride that we can’t get off and that really screws with peoples heads thanks to our media and the “diets” and the images of either doing something right or wrong. It’s really all about living, eating good food, loving, and making choices. I’ll say it one more time, even though it’s “hard” you can still do it if you REALLY REALLY WANT TO!!
Here’s what I have in my slow cooker right now. It took me about 5 minutes to throw it in and I’m sure it will be delicious.
Mexican Stew
1.5 lbs beef stew meat
1 onion, sliced
Handful of whole garlic cloves
1 carrot diced
5 celery stalks, diced
1/2 head of purple cabbage, chopped
1 280z can El Pato Enchilada Sauce
Dump it all in a slow cooker and cook for 6 -7 hours on low.
Enjoy!!
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Hi Sarah,
Thank you for responding..just wondering if you got my questions….What I want to ask you is, how did you stay on track? How did you stay inspired to keep going? I feel amazing today after reading your blog. I want to stay that way so if you have any advice you can give me that you remember in your journey to becoming the healthiest you can be, please help.
Did you stay Paleo 100% to go from your before to your after pictures?
Hi Stacy! So sorry I haven’t responded yet! I stayed on track by not thinking about staying on track, honestly. I got rid of all the non paleo food items in my house and I felt so much better physically and mentally that turning back was not an option for me. I was sick and miserable before I started eating paleo so finding a way to actually feel good again was such a gift that I didn’t even miss my old food. The first couple of weeks was really hard but after that I made the mental decision to make this my way of life rather than a diet. Just changing my way of thinking helped tremendously. Also, not stressing out about every little thing helped me too. For me, eating paleo was and is a way to finally understand what kinds of foods my body feels good eating. During the 7-8 months that I was losing weight and really getting my footing, I was for sure pretty darn “strict” as far as my eating is concerned. I had a goal in mind so I stuck to what I figured worked for me. I had a few drinks now and then, ate some dark chocolate once in a while, and had some nachos once or twice but that’s about it. Guess what, that’s kind of still what I do today – I feel yucky when I eat yucky but now and then I want some gluten free cookies or mexican food so I eat it, enjoy it, and move on with life – no guilt or stress or strings attached! The first 30 days I did not “cheat” at all, I feel that’s really important to kind of re-set your body and your taste buds change and food that used to appeal to you no longer will. I hope all that helps and good luck my dear!!
You’re fricking awesome. Such an inspiration.
Thanks for being a “pioneer” instead of a “settler”.
MUCH appreciated!
Love.
Thanks Bettina! : )
I apologize to bother you with my previous questions, I’m just so curious about your journey and your input with be greatly appreciated.
I hope you got my answer above, let me know if that helps, thank you!!! : )
Hi Sarah –
LOVED this post! It’s very refreshing to hear you tell it like it is.
“People can totally plan ahead, what people CAN’T do is ditch their relationship with sugar and processed foods.”
I really can’t tell you how nice it is to hear someone cut thru all the bullsh*t and lay it out plain and simple. It doesn’t happen often enough.
You’ve got balls lady!
Sure boxed stuff is convenient, only problem is that it’s not food. Food needs to be cooked and it spoils – been that way for tens of thousands of years and if modern convenience comes packaged with degenerative disease & obeseity, well… it’s just a question of which price you’d rather pay: time spent cooking or time spent sick & fat.
Sarah,
Thank you so much for writing back. That helped a lot. Just a few specific questions…
When you only had 10 or so lbs you wanted to lose, did you have trouble? did you have to count calories? If not, how did you lose the the last part and lean up so well? Was it hard for you? It has become a frustration and hopefully not defeat on my part. Maybe I need to fine tune some things.
One more question…I am always so hungry at night and I always try to eat something paleo just so I can go to bed because it is hard on an empty stomach. Is there anything you recommend eating that will sit well and not inhibit my leaning up? Thank you soooooooo much for everything! I’m sorry for being anxious. I am very inspired by you.
Stacy
Hi
I made this stew on Tuesday and I had it for lunch for the rest of the week. I would really like tondo the paleo diet. It is a mindset. Just an idea maybe for a week you could tell us what you eat all day long and take a picture of it ( portion size) so we could get a better feel. I know I want to lose weight and get stronger but I am feeling like my portions may be to big. And I may be eating to often. Just an idea. Thank you for all that you do!
I cook for about 3 hours on Sunday and portion it all out and just have to rewarm throughout the week. That way the hard work is done 1 day a week instead of daily.
Love it Amy!
Hi Sarah,
even on busy days. It takes compassion and motivation but after just one week of feeling great I was hooked!
First let me start by saying, I love your paleo talk! Im new to this..only 13 days into Robb Wolfs Paleo Solution. Im so full of life and energy! Second, Paleo cooking to me seems to come natural. For people that fuss because cooking takes up time kills me. See, im a paramedic, I work 24 hour shifts and have had no problems cooking fresh meals for myself at work
Thanks
Shellena
Awesome Shellena, so glad you are feeling good and rocking it!!
hi sarah! wasn’t sure if you got my few questions…i know you are busy so i waited a bit so if you ever get a chance i just have a few more questions..sorry.
When you only had 10 or so lbs you wanted to lose, did you have trouble? did you have to count calories? If not, how did you lose the the last part and lean up so well? Was it hard for you? It has become a frustration and hopefully not defeat on my part. Maybe I need to fine tune some things.
One more question…I am always so hungry at night and I always try to eat something paleo just so I can go to bed because it is hard on an empty stomach. Is there anything you recommend eating that will sit well and not inhibit my leaning up?
Thank you!
Stacy
Hi Stacy,
I’m so sorry, I’m sure I probably did get your questions but sometimes I get a bit buried in email, comments, etc.! I did not count calories, ever. Here’s my recommendations. Stick to meat, veggies, and fat for meals. Try not to snack a bunch on foods like nuts. Minimize your fruit intake. Eat maybe a bit more fat and protein at dinner if you are feeling really hungry before bedtime, that might help. Stick to dense carbs like sweet potatoes for after your workouts. Without knowing exactly what you are eating this is just my blanket advise to anyone. Last but not least, make sure you are getting enough sleep!!! Lack of sleep makes those last 10 lbs really hard to lose. Elevated cortisol levels from stress, overtraining, lack of sleep will hinder weight less, especially in the mid-section. I hope that helps and good luck my dear! Please keep me posted!! : )
LOVE this post! It’s not easy, but it is so worth it! We make sacrifices and work hard in all areas of our life where we may see an immediate result. The results of making the extra effort in the kitchen may not be immediate (though they can be pretty quick), but they are definitely worth the long term commitment and extra work.
I’m trying to recipe tonight.
Hey Sarah,
My boyfriend and I are trying to start out on this Paleo thing and finding it EXTREMELY difficult. We’re both pretty hardcore athletes and eat quite a bit more than the average american 2k kC per day (He eats more like 4-5,000 depending on day and I eat ~3,000). How do we “fill in” the lost calories we gave up from the calorie dense grains and sugars? I can only eat so many carrots, salads, bananas, apples, chicken and nuts before I feel hopeless and bored. What is the trick to feeling full? Even with eating a 2 eggs, bell pepper and spinach omlet and a huge pink grapefruit this morning I was nearly gnawing my arm off 2 hours later…
And I agree with some other folks… this is really hard. I mean, the doing laundry and everything analogy is kind of strange b/c most of watched our parents as we grew up and learned things gradually (including cooking). When we have children we are “forced” into a life change that cannot be avoided and we learn along the way; it’s not like we flick a light switch and change our behaviours instantaneously, whereas with this it is a life change that is a choice and for most of us completely foregin territory (I’m guessing that since being weened from my mother I haven’t gone a day in my life without eating something processed, which is kind of scary but true). Even though I am extremely passionate about health and life in general this is the hardest thing I’ve ever done.
Any advice you have to help make this easier and to help feel full is welcomed.
Thanks.
Noelle
Hi Noelle,
First and foremost, being the athlete that you are you must start thinking about fat like you used to think about carbs. For example, along with that breakfast that you described you should also throw in some bacon and avocado. Every meal and snack increase your fat content a LOT. For example, cook with lots of coconut oil and coconut milk and if you have a salad add tons of avocado, olive oil, and I’m guessing you probably need way more protein too. Eat more sweet potatoes, especially after a work out!! If you do not have any sort of autoimmune issue, use organic heavy cream and grass fed butter as great fat sources as well. Make big pots of stew with lots of added fat and eat until you are full. The slow cooker is great and nothing is more satisfying and filling then a big bowl of slow cooked meat with stuff like winter squash, parsnips, and yams swimming in fat. This is the kind of food you should be going to not just carrots and apples – leave that for the rabbits! : ) Paleo is NOT a one size fits all approach and you have to tweak things to fit your needs. I have worked with several hardcore athletes, my husband included who thrive on paleo living. If you would like to ever email me directly I can try to be of more help to you if I am able! Hang in there and know you have a lot of support. Another awesome resource is Robb Wolf’s site. He has a great podcast in which he often addresses the nutritional needs of the hardcore athlete. Check it our at http://www.robbwolf.com
Best of luck to you and please please keep in touch and let me know how things go. Now go eat something cooked in lots of butter topped with avocado!! : )
And one other thing I forgot to mention, if you were relying heavily on processed foods and sugar for your fuel source, it’s not surprising that you feel a bit off and starved as your body gets used to relying on fat and protein for it’s fuel source. Still think you should up your fat, starchier carb, and protein but just something to think about that a lot of people feel pretty awful for the first couple of weeks but that will pass and you will start to feel so much better! You can do it!! : )
Thanks for the encouragement Sarah. We actually made one of your chicken crockpot recipes last night and it was amazing and very satisfying. This morning I made a frittata with avocado on top and it definitely helped to keep me satiated. I’ll keep coming back to this site for motivation and recipes. You’re truly inspiring and a great resource in this learning experience. Thanks for your hard work to make it “easier” for the rest of us. =)
Hi Noelle,
One thing I found to be helpful was to start slowly and incrementally. Try focusing on one meal at a time and take it one day at a time. And don’t worry about trying to match your pre-paleo calorie count. Listen to your body, eat when you’re hungry, stop when you’re not.
If to feel low on energy, increase you’re healthy fats or use fruits for a quick energy boost.
But don’t feel pressured into having to be 100% perfectly paleo-compliant all at once right now and always. Remember the 80/20 rule. 20% of the effort will get you 80% there, and if you comply 80% of the time, don’t sweat the 20% that life gets in the way!
I think my biggest problem is that everything has to be prepared and I’m not a very skilled cook. I tend to jump in and collect recipes like crazy, then try to plan out meals and match that up with my grocery trip but something in my process always gets tangled up – either I can’t find the ingredients or the cost of the ingredients (I’m such a miser, but I’m working on that as well . . .) and then trying to put them together and make it come out as something I want to eat . . . it just overwhelms me and then I realize I’m trying too hard and end up going back to basics like salad with chicken and beef stew until I work up the courage to try to branch out again.
It’s a vicious circle, lol. It doesn’t help that I work nights and my husband works days. He dropped about 80 pounds, but he doesn’t eat paleo – in fact he doesn’t eat anything different day in and day out because he wants to make sure that his calorie intake remains exactly the same. My son eats what my husband does so essentially, I’m cooking for just myself, which ought to make it easier, but most recipes make several servings and then if I mess it up, I have to eat several servings of bad tasting food. That’s where I am now, headed back to the drawingboard to regroup, lol.
Good luck Lisa, you can do this. Sometimes just trying to look at things from a different angle really helps. Maybe try cooking on the weekends and storing the food to eat during the week to help compensate with your schedule? You can do this!!! Hang in there girl!!
Thanks, Sarah. I’ll begin my new plan of action tonight – and I’m going to keep it simple – premade salads, chicken breasts cooked up, some of your Thai Green Curry – although not with the same curry paste – apparently it’s outlawed in OK, can’t find it anywhere, even the Asian market-luckily I found some that is gluten, dairy and sugar free, even though I can’t pronounce the name of it, lol – and some of your egg muffins and mexican stew.
I have gone from 278 to about 265 using various methods from WW to low GI to low carb but when I discovered paleo with no dairy and no grains, the light just came on for me and I dropped down to 254, so obviously, my body likes this eating plan- now if can get a nice repertoire of recipes and a cooking schedule mastered, I’m set.
Way to go Lisa, I’m so proud of you for just going for it, and all you have to do is keep it simple and this stuff simply works!!
Hi Lisa,
I highly recommend the mexican stew, my family LOVES it! I also recommend the beanless chili. Both of those meals can be made up in very large batches and frozen in small containers so it’s easy to take one for a meal away from home. Just grab it and go, nuke it at work, etc.
I hear you on the “cooking for one” issue. I face that a lot when it comes to getting my breakfasts and lunches in. Mark Sisson has a video on his site somewhere about how he makes is “Big Ass Salad” and that really helped dial me in on that front. The next time you’re cutting up veggies for salad, cut up a TON, put them all in plastic containers and then you can make a “Big Ass Salad” in about 5 minutes.
I also found that it’s often easier to think of meals you already eat and then just try to “paleo-ize” them. For example, I LOVE pasta. But really, it was just the meat sauce I loved. So I decided to try spaghetti squash. Turns out, with enough sauce, the squash is barely noticeable and my kids, who always preferred noodles with butter, actually like the spaghetti squash with coconut oil even more!
Don’t be afraid to try new things, but at the same time, don’t feel like you have to be 100% paleo right now and always. This isn’t a pass-fail thing. It goes a lot easier if you take a slow and incremental approach. Figure out what you like, and what you have, then go from there. Try one or two new recipes out a week, but plan for them. Figure out what you want to try, jot down any ingredients you don’t have and make sure you get them next time you shop. Also, check out Sarah’s New Year’s post where she lists everything you need to have all the time in your spice cabinet, pantry, and fridge. It’s a great list!
Hang in there, if I can do this, and convert my family, ANYONE can ! Just take it slow, set yourself up for success, and come back and ask questions when you feel stuck. After about a month or so, you won’t even think about this stuff anymore and you’ll be answering questions for others!
Oh, one last tip: Google is your friend! Stuck on something to make? Got limited ingredients? Just type ‘paleo’ plus whatever else into Google and be amazed at what turns up
What can I substitute for the cabbage in this stew? I can’t eat cabbage…which is a huge bummer.
Thanks
H
Hi Heather,
I would just add more of the other veggies if you like or you can even add some cubed butternut squash to give it a whole different angle!
Another Phil,
Lol! That’s what got me started on this. I happened across the term “Primal Blueprint” and we were off and running. The salad is the first thing I incorporated into my daily menu – I made the salad dressing he shows in his video and that’s when I learned that balsamic vinegar would never be one of my close friends, but lemon juice and I get along like a house on fire.
Hey Sarah!
I expressed before in another thread how happy I am to find your blog! I am pretty much in the same boat you were after you had your third. I just had my fourth baby in October, and was feeling overweight, sick and just really unwell. I had decided before having my fourth that I was going to do crossfit with my husband when she was born. So, at 6 weeks I started going 3-5x per week. I was once in amazing shape and I missed that so much!
I was introduced to Whole 30/Paleo at the gym and I just KNEW when I saw what it was about, that I had to do it. I put it off for a few months because I’m nursing my baby and was afraid if I wasn’t eating grains I would stop producing milk for her. BUT, when she turned 5 months I decided it was time to bite the bullet and go for it. I had been losing weight slowly and I was definitely getting stronger but I really needed that extra little bit to push me up the hill a bit faster. So far, I am completely blown away with how good I feel. My chronic heartburn I had developed during pregnancy, that didn’t go away after she was born, has disappeared. I’m losing about 2lbs per week and I just feel really really GOOD! I’m only about 2 weeks into the Whole 30, but I can already tell you that I’m in it for the long haul. Luckily my husband is on board with me and all four of our kids have been LOVING the food.
Oh and the breast-milk issue is a non issue. In fact, I think I’m producing even MORE milk! I’ve just been trying to make sure I get enough fat, protein and a few extra carby fruits and veggies in there everyday so that I don’t lose too much weight too fast. (never thought I’d have to say that)
Thanks for your blog and I look forward to seeing what the next few months of paleo brings our way.
I am buying your book TOMORROW … hoping it’s at the B&N near my office. If not, I’ll order it online. I’ve already read three other paleo books, but none of them was authored by a fellow female, which is a perspective that I think I’ll find encouraging!
One question: when you were first starting out, did you just focus on big picture–eating meat and veggies and cutting out the junk–or were you much more selective (e.g. only grass-fed meat)? If I order an omelet at the cafe at work it is cooked in “pan release” instead of BUTTER or coconut oil (my fav). If I order a steak, it is likely not grass-fed. Are those OK choices to get weight loss going? I realize they aren’t #1 choices.
This post is absolutely on the mark and I needed it, thank you!! I want to go paleo … I look about like you did in your before pictures … and have been putting my goal to look like your after pics on the back-burner for TOO long. I don’t even enjoy junk food anymore; I’m eating strictly out of habit.
I think I’ll reorganize this weekend!
Hey SARAH (my food guru)
Enjoyed your presentation June 8 at Lyons Books! What a nice family you have.
I am interested in reversing hardening of the arteries. I have an echo cardiogram of the cartid arteries showing 70% blockage (stenosis) in 2009 and another recently showing 40%. This is very good news. I take Crestor. I want to try the Paleo diet to further reduce blockage, continuing with the medication unchanged. I am most interested in reducing blockage of the coronary arteries and do have CAT scan data
from 2008 for comparison.
Question: How long should I be on the diet before repeating the CAT scan so as to give the diet a good chance to produce results?
Hey Sarah! Thanks for the recipe! I am a big fan! Although I am cooking for just my husband and I, I try to use the portions your recipe calls for so we have left overs! All of your recipe’s and blogs have made the transition easy for us, if I need a new idea- I just come to your website! LOVE IT!
I tried this stew for the first time yesterday, and loved it! Although, I made a different version.. I used chicken instead of beef, and instead of cabbage, carrots, and celery.. I used: red, green, and yellow bell peppers, onions, and cellery. These were the things I had handy at the time, and it was quite tasty! However, I am looking forward to trying your version as well!
Again, thank you for the great recipe’s and encouraging blog posts.. It makes eating Paleo a lot easier for those of us who are making the transition!
i think i’m guilty of “messing with” my kids innate sense of satiety. i’m working on my control-freak-ishness but i hope there’s some advice on how to get my kids back on track. they eat extremely healthy food, paleo/primal, but they eat a lot and almost always stop becuase i’ve told them it’s enough, not because they decided for themselves. i’ve tried to talk to them about how their body feels when they eat too much but they always say their tummy feels “good”. they usually eat more than i do before i cut them off, they are 2 & 4 years old! i tried to fix this, and allowed them to eat as much as they wanted whenever they wanted, but it was short-lived and i crumbled when they just kept going and going. i’ve tried adding in extra snacks. i’ve tried eliminating snacks. i need help. please tell me i haven’t inadvertantly wrecked them.
You are very inspiring. I am amazed that you have the kids eating Paleo as well. You are showing that it can be done, and tastefully.