New paleo restaurant in Boulder opening March 2014 – Blooming Beets Kitchen!

This is very exciting news for us, the Colorado Paleo Community and Boulder. We’ll be launching the first ever 100% paleo restaurant in Colorado.

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Check out the Blooming Beets Kitchen website for details. If you would like to receive updates about the launch, click here.

If this is something you believe in and would like to become and investor in the healthiest restaurant in Colorado, email me at

Wondering about what we mean by healthy? Curious about what will be on your plate? Here it goes:

super food eating guide

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Fixing your moods with Paleo

plus a book review: The Mood Cure by Julia Ross

I just finished a great book that entirely changed my perspective on mood and personalities. The book is called The Mood Cure by Julia Ross. I’m going to share some of what I learned in the book, but since I’m not an expert – I recommend you go and grab it and learn more.

Here is some of my key takaways:

 Your moods: Are your temporary shifts in personality part of who you are?
We’re sad when someone close to us dies. We’re upset when we get fired. Or agitated when someone talks offensively about something we care about. Those are all real moods, and food is hardly going to fix your reaction to each situation.
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Super-food paleo 101 & paleo salmon & salad super-food lunch

So what’s super-food paleo?

For some of us, eating anything ‘paleo – approved’ just isn’t enough.

Maybe you need radical improvement in your health. Or you have a bit of a chocolate, coffee and wine or nut addiction  and you a few days of eating clean to get rid of your cravings.

Or perhaps you are an endurance athlete logging a lot of miles and need the perfect diet for your body to recover fast and support your intensive training.

Or you just want a nicer and smoother skin.

Or you want to eat perfectly clean just because!

super-food paleo lunch

super-food paleo lunch

How is this super-food paleo different from normal paleo?

 Here’s my 10 rules of super-food paleo:
  1. Eat no nuts, except for macadamias. That includes almond flour.
  2. Eat no soy or seed oils whatsoever, not even in the restaurants!
  3. All of your meat comes from grass-fed cows, free-range chickens, and wild-caught fish and seafood.
  4. Drink bone broth  and/or take gelatin supplements
  5. All your vegetables are organic and/or from local farms
  6. No chocolate (not even dark chocolate), coffee (drink green tea instead), tequila or any sugar substitutes (that includes stevia, agave nectar or maple syrup)
  7. Your plate should always have a variety of vegetables, at least 3 or 4 kinds and different colors
  8. Eat salmon, sardines or other fish high in omega 3 at least 4 times a week
  9. Add fermented foods to your diet several times a week
  10. Every meal has a good source of protein (30g per meal), healthy fats (avocados, coconut oil, olive oil, or animal fat) and vegetables.


Now the recipe! Quick and easy super-salmon with super-salad.

So what about this meal makes it so super?

Answer: everything!

Turmeric, a powerful antioxidant and a extremely potent anti-inflammatory

Salmon is one of the best sources of omega 3’s, essential to cardiovascular health, healthy skin and hair, eyes, cognitive function and good mood food (blog post on the topic coming soon!)

Spinach is loaded with flavenoids – powerful antioxidants. It’s also one of the most nutritionally dense foods and full of vitamins, minerals and phytonutrients

Cilantro is a great complement to fish that could potentially be contaminated with heavy metals. Cilantro helps to remove heavy metal from your body and neutralizes the dangers of eating fish

Tomatoes contain Lycopene with antioxidant and cancer preventing properties. Lycopene has been shown to help protect not only against prostate, but breast, pancreatic and intestinal cancers, especially when consumed with fat-rich foods, such as avocado, olive oil or nuts. (This is because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats.). Tomatoes are also a good source of potassium and a good source of niacin, vitamin B6, and folate.

Avocado is a great source of healthy monounsaturated fats  and contains lots of fiber, potassium, b-vitamins and folic acid. It is essential for heart health. In a study avocado consumption helped to decrease LDL-cholesterol and triglicerides and increased HDL.

Coconut oil mainly consists of healthy medium chain fatty acids, a great form of saturated fat. Potential health benefits of coconut oil are dental health and cavity prevention, Alzheimers treatment, improved digestion, increased immune function, heart disease prevention, improves your credit score… you name it. 🙂

 So here goes the recipe. Let’s try to pull this together in 25 minutes:

Salad ingredients:

1 peach

3 cups spinach

1 tomato

1/2 large avocado

1/2 bell pepper



olive oil

red wine vinegar


Toss the ingredients together, and sprinkle with red wine vinegar, olive oil, turmeric and salt. Done!


Salmon ingredients:

4-6 oz salmon fillet

salt, black pepper

chili powder


coconut aminos

juice of 1/2 small lime

coconut oil

1. Preheat your skillet on medium-high with coconut oil

2. Cook salmon for each side for 5 – 7 minutes (depending on how well done you like it). While cooking, sprinkle generously first with coconut aminos, then with salt, blak pepper, chili and paprika – on both sides

Cilantro-pesto sauce –  optional.

Recipe in the Primal Blueprint Healthy Sauces, Dressings and Toppings.  I love this book a lot – I recommend you get it if you love trying different sauces.

Yes – this lunch is so healthy it will make your friends and family sick hearing about it, and it is delicious to boot. But the second-best part about this lunch is that it’s actually pretty quick and easy to whip up in less than half an hour.


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Elizabeth, day 33: In July, my goal was to live until Christmas.

Elizabeth is an amazing and strong woman who decided to share part of her paleo journey with you to show you that anything is possible. For many of us, eating right is a question of shedding a few pounds, sleeping better and getting rid of our poor moods. For Elizabeth, eating right is a question of life and death. She’s finished the 5 week program with great results and continuing on relentlessly towards her goal of being healthy. Elizabeth will share her updates with you in the future for more inspiration -Iva 


My very first memory was of waking up lying on the kitchen counter with my daddy doing CPR on me.  I was 3.  This was my first “spell” as they became known. I don’t think anyone ever really figured out what was wrong. I saw multiple doctors. Took loads of medicine. I still had the spells. I’d feel a crushing squeeze in my chest, lose my breath and pass out.

I’ve got to hand it to my parents tho. They really made me feel normal. I didn’t know the strain they were under. I just thought everybody had spells.
Over the years, I would learn to skate competitively. Play several instruments and march in the band. Go to summer camp. Spend the night with friends. Climb trees. Ride a bicycle. All the while they kept a watchful eye on me. I wasn’t allowed to be whiney or shirk my chores. I was a normal kid!
As the years went by, more health issues popped up. Autoimmune issues. My gut was a mess. I struggled with it but still managed to have 4 children and work full time. I faithfully went to aerobics class and ate what I thought was a healthy diet.
In 1989, at 29 years old, I became deathly sick. I’m mean, seeing the white light-talking to Jesus, sick. I was at the University of San Francisco when my large bowel literally exploded. I woke from surgery with an ileostomy. I named him Fred. Life changed.
Fast forward to July 11th, 2013. I’ve now had 32 abdominal surgeries related to Crohns’s disease. I have diabetes, metabolic syndrome. Fatty liver disease. Osteoarthritis. Migraines. High blood pressure. Adult acne. Sleep apnea. So,  after years of steroids, rounds and rounds of immunosuppressants, trying multiple diets, I found myself being told I was in really bad shape. Ya think? Imagine that. Something just clicked. I decided that these doctors weren’t really that concerned with my longevity.  I was the only one who could change this.  I needed to do something. The Dr said to look into a plant based diet.  Check out the FODMAP he says.
I went home and researched everything I could find on diet, Crohns, autoimmune….guess what? The word “paleo” kept popping up. So I signed up for every free info email I could find. Started reading Marks Daily Apple, Robb Wolf, Civilized Caveman and PaleoFlip. I committed to do something proactive about my health. I set a date. July 20th. I weighed in at 278# @ 5’2″. My fasting blood sugar that morning was 300.
I purged my house of grain, sugar, legumes, peanut butter, dairy products, vegetable oil, things in boxes!! I went and bought fresh and frozen veggies and fruit. Lean cuts of meat. Almond flour and olive oil.  I couldn’t buy everything organic but did my best. The next week wasn’t as bad as I thought it would be! I woke up with a headache everyday but I hadn’t felt too swift before anyway. I made a rule with myself. If I felt hungry, I’d eat. But I’d listen to my body and stop before I stuffed myself. I didn’t eat at regular meal times. Just when I was hungry. I got a good book to pick up when cravings hit. I started moving. I hadn’t moved very far in a long time. I reminded myself this was the same body that could skate for hours so walking down the driveway was a start toward skating again.
Fast forward to today. 8/23/13. I’m down to 256. My cravings are mild and under control. My skin has cleared up. My fasting blood sugar is 130. I went from 7 average shots of insulin daily to 1. My gut is nearly pain free. After a 23 year long belly ache, it’s amazing to not have pain after I eat! My husband is very supportive but thinks he’ll starve without bread and potatoes. So I make him potatoes and put them in the freezer in servings. That way he can heat them up and I don’t have to smell them every night!
I know it’s only a month. The changes have been profound! I can sleep 8 hours without pain. I can see my ankle bones. I’m not grumpy all the time. I don’t need naps. I don’t need pain medicine to get up anymore.
In July, my goal was to live until Christmas. Walking down the hallway left me winded and in pain. I always always took the electric cart to shop. I can now walk to the end of the driveway and back which is 3/10 of a mile and push a shopping cart all I want. By this time next year, I’d like to be able to jog/walk to town and back, 7 miles. It’s a big goal but why not? Crazy cravings are nearly eliminated tho I could eat nuts/seeds all day. I drink water and like it. Formerly if it wasn’t in the form of diet Pepsi, forget it.
Instead of hoping to live until Christmas, I’m hoping to live to see my great grand children have Christmas (s).
I injured my knee yesterday but am not letting it stop me. The awesome gal from PaleoFlip, Iva, has been inspirational and my personal cheerleader. I faithfully read every email she sends and reread them often! It’s nice when someone is interested. I suggest that anyone starting this get themselves someone to talk to. Be accountable to that person. Don’t forget to enjoy life. Just remember joy isn’t only found in the cookie jar 😉
This is the beginning….stay tuned.
Thanks Iva and Paleo!! 
Elizabeth photo
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Bacon sweet potato muffins and ultramarathon paleo snacks

the best ultra running paleo snack

the best ultra running paleo snack

Yes, it’s official. I registered for a 100 mile foot race called Bear 100 on September 27, 2013.

And no, running a 100 miles is not very Paleo of me. For that reason I decided to minimize my training to spare my adrenals, sprint more than just ‘run’, do only 4 or 5 long runs  (that were 60 or more % hikes), and sleep – a lot! I love that living Paleo is my excuse to skip the long hard runs that I used to do.

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4 reasons you should not touch the paleo bread

I’ve been getting emails from our 5 week program subscribers,which I love. I try my best to get to all of them, at least briefly. Every time I get an email form someone who’s doing well on paleo, it makes my day.

Here’s an email from Sue. She graciously let gave me permission to post the answer on the blog. The question of banana bread and paleo bread has come up a few times before – so let’s dig in!

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Fish oil supplements, beet juice doping, and golden beet patties recipe

Careful with fish oil supplements.

Chris Kresser posted an interesting article on fish oil supplements titled ‘When it Comes to Fish Oil, More is not Better’. Many paleo websites out there advocate supplementing your diet with additional vitamin D and fish oil. Perhaps we should pause and review some recent studies before we start doping on the omega 3 capsules. In fact, a couple studies have showed that the fish oil suplement can actually increase the risk of heart disease. Oops! Read Chris’ article here.

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