Tuesday, May 23, 2017

My Baby is in a Big Boy Bed

Hi, friends! Happy Hump Day!

So, first things first: My BABY is in a BIG BOY bed now.

Oh, my heart. All the tears. Time, please slow down.

I know it’s all so cliche, but, man, time flies with these little ones. They grow up so fast, and I can’t believe my sweet baby is no longer in a crib.

He did a great job the first night and stayed put until morning. He even returned the blanket and pillow that he borrowed from the couch in his room before he came out of his bedroom. So cute. Fingers crossed he continues to stay in bed!


Update: I’m finishing this blog post on Tuesday morning and night #2 in the big boy bed went well too. I woke up to a tiny human crawling on me in my bed at 5:25 AM, but he stayed in his bed all night long! 🙂

Back to Monday… 

Once Qman was awake, we headed downstairs to cuddle on the couch and watch a little TV. I drank some iced coffee (with goat’s milk + collagen) and he ate a cereal bar. <— These ones from Kashi are the best I’ve found in the sugar and ingredients department!

Photo May 22, 6 33 42 AM (1280x960)

After some quality cuddle time, I get Quinn ready for school and drop him off. Back at home, I take Murphy for a walk around the neighborhood. I usually walk him before Mal leaves for school, but Quinn and I were lazy and slept in until 6:15 AM and then cuddled on the couch, so I didn’t have time. Thankfully, Murphy didn’t seem to mind, especially since we avoided the rain (and pugs don’t do rain).

Photo May 22, 8 21 20 AM (1280x960)

After our walk, I whip up some egg whites with kale and dig into my overnight oats, which are a mix of oats, goat’s milk, collagenchocolate protein powder, banana slices, and cinnamon. Delish!

Photo May 22, 8 27 37 AM (1) (960x1280)

Breakfast is delicious, but not even two hours later, I’m starving! It’s not even close to lunchtime, but I don’t care. FEED ME! I heat up some roasted red cabbage with onion and bacon that I made on Sunday. It’s delicious, and I hope that it’ll hold me over to lunch. About 45 minutes pass before I go for a second serving – this time I add some shredded chicken for some added staying power.

Photo May 22, 10 15 33 AM (1280x1280)

After lunch, I pack up my things to go to the Capital One Cafe. I also grab an afternoon snack – two protein balls + a banana. (Protein ball recipe coming to CNC soon – it’s a good one!!)

Photo May 22, 10 29 34 AM (1280x960)

On the drive, I stop by the grocery store to grab a few ingredients for a photo shoot that I’m doing with Muuna cottage cheese the next day.

Photo May 22, 12 24 05 PM (1280x960)

When I arrive at Derby Street, I swing by White’s Bakery to buy an almond croissant for Mal’s birthday. He lovvveees their croissants, so I thought it would be a fun surprise for the morning.

Photo May 22, 12 38 50 PM (1280x960)

Kerrie and I meet with one of the guys from the marketing company that we just hired for Designed to Fit. We set up a few online accounts to get them started, and then Kerrie and I have a call with one of our coaches to chat about some upcoming projects. After that, I sit down to catch up with some emails/work and snack on the protein balls and banana that I brought from home.

I spend awhile longer at the cafe before picking up Qman from school. Back at home, I snack on some roasted carrots with Everything but the Bagel Seasoning. I eat them straight from the container with my fingers, and they’re gone before I know it. So friggin’ good! Then, I make a mental note to make another couple of batches for future healthy snacking! 🙂

Quinn and I have some “cuddle time” with the “soft blanket” on the couch while we wait for Dada to come home. Once Mal is home, I whip up dinner for the three of us. I’m totally that mom that makes three different dinners (and lunches and breakfasts) nearly every night, but, hey, it works for us. I eat shredded chicken with barbecue sauce, roasted fennel, and sauteed kale. Mal has shredded chicken with roasted broccoli and brown rice. (He eats this same meal at least a couple of times every week.) Qman has an Everything bagel with cream cheese, grapes, and milk. I had put shredded chicken and roasted broccoli on his plate, but he told me they were “disgusting” and asked me to “please, take it off” his plate. At least he said “please,” right? Oooh, dinnertime.

After dinner, I clean up the kitchen while Mal and Qman watch TV. Mal is exhausted, so I put Quinn to bed (in his big boy bed). He’s sound asleep by 7:45 PM, and Mal and I are asleep by 8:15 PM – and it’s still light outside!

Question of the Day

Anyone else cook multiple meals for their family? 

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8 Primal-Friendly Flours

Various types of flour in five wooden spoonsWhile I don’t recommend making Primalized versions of grain-based foods a staple, the fact remains that people love them. They’re going to want them. There’s not much you can do about that. And if we want to incorporate pancakes, muffins, cookies, and other flour-based items into our diets without ruining everything we’ve worked toward, we need the healthiest, most Primal flours.

The alternative flour market has exploded in recent years. A decade ago, you had gritty almond flour and fibrous coconut flour, and that was about it. Today, there are many more flours to sift through. But what are the best ones? Which ones fit best into a Primal way of eating, and why?

Today, I’m going to lay it all out. I’ll give a brief explanation of each Primal-friendly flour, including the facts, features, and characteristics that I find relevant and notable. That way you can decide what’s best for you.

Almond Flour

You know it. You love it, or at least tolerate it. For most long-term Primal eaters, almond flour was the only option if you wanted anything approximating a cookie or a pancake.

What’s notable?

Nutrient-dense: Almond flour is rich in magnesium, vitamin E, copper, and manganese.

Polyphenol-rich: Almond skins have tons of polyphenols.

Prebiotic: Almonds make great food for our beneficial gut bacteria.

Rich in MUFA: Over half of the fat in almonds is monounsaturated, the same kind found in avocado and olive oils. It’s really good stuff.

Calorically dense: A cup of almond flour has about 650 calories. It’s more than a cup of whole almonds, which is already a lot of nuts. It’s a tightly-packed cup of pulverized almonds. If you’re eating almond flour pancakes, it adds up quickly.

Moderately high in PUFAs: Nothing wrong with the PUFAs in a handful of almonds, but it’s easy to get too many eating baked goods made from PUFA-rich almond flour.

Less oxidatively stable: Increasing the surface area of an almond by milling it into flour makes the polyunsaturated fats more vulnerable to oxidative damage. Heating the flour adds another oxidative input.

What brand?

Bob’s Redmill has a very nice super-fine almond meal.

Cassava Flour

You’ve probably heard of tapioca starch. That’s pure starch pulled from the cassava root. This isn’t that. Cassava flour is the whole dried tuber ground into a fine, mild, adaptive flour. But before you get too excited, know that cassava root—even the whole food—isn’t terribly nutrient-dense unless you count starch. It’s mainly useful as a reliable source of starch for people who rely on it for caloric bulk. So the flour, even derived from the whole root, is basically glucose.

What’s notable?

Reduces blood glucose. When researchers added cassava flour to regular wheat flour-based baked goods, the glycemic response plummeted. The more cassava flour they added, the lower it went.

What brand?

Otto’s Naturals.

Coconut Flour

Coconut flour is made from dried coconut flesh with most of the fat removed. Only a little bit remains—a gram of fat per tablespoon.

What’s notable?

High in fiber, low in digestible carbs: A quarter cup of coconut flour contains 16 grams of carbs, 10 fiber, 6 digestible. It enjoys a correspondingly low glycemic index and can even make other foods lower in glycemic index when incorporated.

Contains prebiotics: A portion of the fiber in coconut flour is fermentable (PDF) by the gut bacteria, which create butyrate and other beneficial short chain fatty acids as byproducts.

Tricky to work with: Coconut flour is incredibly dry, fibrous, and absorbent. It soaks up liquid like nothing else. Cook with a quarter of the flour you’d usually use, and have extra eggs handy.

Reduces blood sugar: Adding coconut flour to a hypocaloric diet reduced blood glucose and cholesterol in overweight Brazilian women.

What brand?

Anthony’s seems to be the best value.

Coffee Flour

Coffee flour isn’t ground up coffee beans—that’s coffee. It’s ground up coffee fruit pulp, the pod that contains the beans we know and love.

I’m going to be honest here. I have a bag of it sitting in my pantry, picked up from Trader Joe’s, but I haven’t used it yet. From what I gather, coffee flour is a great flavor enhancer (think roasted fruit rather than espresso) that also provides a ton of micronutrients. You probably don’t want pancakes made entirely out of coffee flour, but a couple tablespoons added to the gluten-free flour of your choice would probably turn out really well. Another option is to add to smoothies.

What’s notable?

High in phytonutrients: Coffee fruit pulp is rich in various phytonutrients, many of which have antioxidant qualities.

High in potassium: A tablespoon has about 300 mg of potassium.

High in fiber: The product is new enough that studies haven’t yet determined the fermentability of the fiber, but I’d wager a guess that coffee flour will have prebiotic qualities.

What brand?

Trader Joe’s.

Green Banana Flour

Green banana flour is a recent phenomenon, emerging as the resistant starch craze hit its peak. Reason being: green bananas are fantastic sources of resistant starch, and so is the flour.

What’s notable?

High in resistant starch: Cooking the flour nullifies the resistant starch.

Tricky to work with: Like coconut flour, green banana flour soaks up a lot of liquid. Cook with 2/3 of the flour you’d usually use, and have extra eggs handy.

What brand?


Hazelnut Flour

Hazelnuts receive little fanfare already—especially this side of the Atlantic. Hazelnut flour gets even less. That’s a mistake, as hazelnuts are incredibly underrated in the nutrition department. They also taste great, although I find the flour lends itself best to desserts.

What’s notable?

Surprisingly nutritious: Hazelnuts and their flour are good sources of vitamin E, manganese, and magnesium.

Has surprising heart health benefitsHazelnuts reduce LDL particle numberimprove cardiovascular health beyond the effect they have on lipid profiles, and reduce the susceptibility of LDL to oxidation.

Makes homemade Nutella possible: Hazelnut and chocolate belong together. Throw hazelnut flour, cocoa powder, 85% dark chocolate pieces, a sweetener (honey, xylitol, ec), and some avocado oil into a food processor.  Process until it starts looking spreadable, then salt to taste.

What brand?

Bob’s Redmill does a good hazelnut flour/meal.

Potato Starch

Potato starch is just that—starch—so don’t expect any micronutrients. Most use it as a complement to other gluten-free flours, finding it lends a light, fluffy quality to the finished product. I included it while omitting other pure starches for three main reasons:

If you’re making crispy fried chicken or fish, potato starch is a fantastic dredging agent.

If you’re making gravy or need to thicken a pan sauce, a tablespoon or so whisked into liquid (e.g. broth, water, milk, cream) then added to the pot will provide the perfect texture.

If you want a quick source of resistant starch, stir a couple tablespoons into a glass of sparkling water.

What’s notable (besides the three reasons I keep it around)?

Resistant starch: Gram for gram, it’s the best and most inexpensive source of resistant starch around. Add it to smoothies or mix a couple tablespoons with sparkling water and drink it down. Keep it away from heat, or else you’ll turn the resistant starch into plain glucose.

Some people have reported stomach pain and digestive issues with resistant starch consumption. Not many, but some. If that’s the case, start really small—a half teaspoon or so—and work your way up to larger doses. The benefits to your gut biome are worth the wait.

What brand?

I always go with Bob’s Redmill.

Tigernut Flour

You’ve probably not tried this. I actually find tigernut flour subpar for baked goods thanks to a grittiness that never quite goes away. It’s an intrinsic characteristic, resistant to heat, high powered blending, and every other form of food processing available to home cooks and, I assume, food manufacturers, or else the companies that make it would eliminate the grittiness.

Believe it or not, it’s still one of my favorite flours. Mixed with Greek yogurt, it lends a subtle sweetness. And because you don’t quite “chew” Greek yogurt, instead sorta swallowing it whole, the grittiness doesn’t impede enjoyment. But by far the best way to eat it is in ball form. Add tigernut flour and nut butter (peanut honestly tastes the best, if you’re a legume heretic) in a 2:1 ratio to a food processor along with salt and just enough honey to let you roll the mixture into balls. Freeze the balls and enjoy. Successful variations I’ve tried include adding 85% dark chocolate chunks/bars or even a dash of whey protein.

What’s notable?

High in resistant starch: Tigernut flour is actually enjoyable in its plain state, compared with the tolerable potato starch. It has about half the resistant starch of potato starch, but there are other good points.

High in MUFAs: Who doesn’t love MUFA? The fatty acid profile overall resembles olive oil.

Rich in nutrients: Tigernut flour contains good amounts of iron, magnesium, potassium, vitamin E, folate, and zinc.

Evolutionary precedent: There’s good evidence that one of our early African ancestors, Paranthropus boisei, relied on tigernuts for the bulk of calories. Doesn’t get much more ancestral than that.

What brand?

I love Organic Gemini flouralthough this brand claims to have eliminated the grittiness.

As I see it, those are the 8 most important Primal-friendly flours. They cover a wide range of applications, from baking to cooking to prebiotic supplementation to sauce thickening and Nutella making. You don’t have to get them all, or even any.

But it’s nice to have something laying around when it’s 7 A.M. on a Saturday and boy wouldn’t a stack of pancakes be great?

Now let’s hear from you. Got a favorite flour that didn’t make the list? Let me know! Got any questions about these or other flours? Shoot. 

Thanks for reading, all. Take care.


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Three Date Night Outfits

This post is sponsored by thredUP

There is nothing more exciting than getting dressed up and going out on a date! Especially when the weather is sunny and 80 degrees and the whole weekend lies in front of you. Dating this guy has been such a blast this year! We love to share apps and entrees and compare tasting notes. And of course, he is so handsome sitting across the table! 

With summer date nights on the horizon, thredUP asked me to put together some date night looks to share on the blog. This is my third post with thredUP (see last fall’s dress selection and my workout steals post!), so I have learned the ropes!

thredUP is the largest online store that buys and sells high-quality secondhand clothing for women and kids. All of the items are in like-new condition, or even brand new with tags, at up to 90% off retail price. What I love most about it is that there is such a huge selection that you can always find what you’re looking for, whether filtering by size, category, or a specific brand, like J Crew, Banana Republic, GAP, Anthropologie, and more.

I went to the site to shop for a date night combination of dresses, shoes, a clutch, and something to add if the air gets chilly, as it often does in the spring. Here’s what arrived on my doorstep a few days later. Most of it is mix-and-match-able, which stretches each piece even further! According to my order confirmation, I saved $447.08 off of retail : )

For a polished evening…

Dress: Nally & Millie ($32.99 // retail $119)

Clutch: Urban Expressions ($15.99 // retail $50) <– my favorite item!

And when it gets chilly, add a pashmina! ($6.99 // retail $24)

For a more formal occasion, I love this strapless Banana Republic dress! The colors and pattern are so bright and festive. I added a cardigan because it was a bit chilly that night.

Dress: Banana Republic ($26.99 // retail $95)

Cardigan: J Crew Factory ($10.99 // retail $33)

Heels: Nine West ($20.99 // retail $74)

When it does warm up a bit, this floral dress is great for a sunny spring day:

Dress: BB Dakota ($24.99 // retail $95)

Wedges: J Crew ($30.99 // retail $128) <– big steal! Love the gold.

And of course, same dress, plus accessories!

When you’ve worn every dress in your closet too many times to count, thredUP offers a Clean Out Kit that helps simplify the consignment process by letting you fill up a bag and ship it back to them. Reducing, reusing and recycling with thredUP makes Mother Earth happy. I have a bag in my possession to send in some things from the winter.

thredUP is offering KERF readers an extra 40% off your first order with the code KATH40! (Applies to new US customers only. Discount up to $50.)

Happy date nights to all!

A huge thanks to Thomas for agreeing to be in this post : ) And to my friend Dana, who is great behind the camera, for meeting us in downtown Belmont to take these photos! And thanks to thredUP for always keeping me on my toes in heels, and for sponsoring this post!

++End of credits++

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Episode 365 – Shawn Stevenson – Health Recovery, Career, and Sleeping Smarter

The Good Kitchen bannerOn this episode of the podcast we have my friend Shawn Stevenson. Shawn is the host of The Model Health Show, the #1 health and fitness podcast on iTunes, and also the bestselling author of the book Sleep Smarter. Listen in as we talk about Shawn’s health recovery, career, and tips for sleeping smarter. (Apologies for the connection issues and audio quality in some places during the podcast.)

Download Episode Here (MP3)


Website: themodelhealthshow.com

Book: sleepsmarterbook.com



30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book


Wired-to-Eat-RenderDon’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks

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