Paleo VS Atkins VS Alkaline Food Lists

FOOD LIST COMPARISON	PALEO	ATKINS	ALKALINE	ALL THREE
MEATS	Beef	Beef	Beef (ltd)	Beef
	Buffalo	Buffalo	Buffalo	Buffalo
	Chicken	Chicken	Chicken (ltd)	Chicken
	Pork	Pork	Pork (ltd)	Pork
	Liver/Organ Meat	Liver/Organ Meat	Liver/Organ Meat	Liver/Organ Meat
	Turkey	Turkey	Turkey (ltd)	Turkey
VEGETABLES	Acorn Squash	Acorn Squash (ltd)	Acorn Squash	Acorn Squash
		Alfalfa Sprouts
	Artichokes	Artichokes	Artichokes	Artichokes
	Asparagus	Asparagus	Asparagus	Asparagus
	Avocado	Avocado	Avocado	Avocado
		Bamboo Shoots
	Beets	Beets	Beets	Beets
	Bell Peppers – green, yellow & red	Bell Peppers – green, yellow & red	Bell Peppers – green, yellow & red	Bell Peppers – green, yellow & red
	Broccoli	Broccoli	Broccoli	Broccoli
	Brussels Sprouts	Brussels Sprouts	Brussels Sprouts	Brussels Sprouts
	Butternut Squash	Butternut Squash	Butternut Squash	Butternut Squash
	Cabbage	Cabbage	Cabbage	Cabbage
	Carrots	Carrots	Carrots	Carrots
	Cauliflower	Cauliflower	Cauliflower	Cauliflower
	Celery	Celery	Celery	Celery
	Chard	Chard	Chard	Chard
	Cherry Tomatoes	Cherry Tomatoes	Cherry Tomatoes	Cherry Tomatoes
	Chicory	Chicory	Chicory	Chicory
	Cucumbers	Cucumbers	Cucumbers	Cucumbers
	Eggplant	Eggplant	Eggplant	Eggplant
	Dandelion	Dandelion	Dandelion	Dandelion
	Fennel Bulb	Fennel Bulb	Fennel Bulb	Fennel Bulb
	Horseradish	Horseradish	Horseradish	Horseradish
	Jicama	Jicama	Jicama	Jicama
	Kale	Kale	Kale	Kale
	Lettuce	Lettuce	Lettuce	Lettuce
	Mustard Greens	Mustard Greens	Mustard Greens	Mustard Greens
	Mushrooms	Mushrooms	Mushrooms	Mushrooms
	Okra	Okra	Okra	Okra
	Olives	Olives	Olives	Olives
	Onions	Onions (ltd)	Onions	Onions (ltd)
	Pink Sorrel	Pink Sorrel	Pink Sorrel	Pink Sorrel
	Pumpkin	Pumpkin (ltd)	Pumpkin	Pumpkin (ltd)
	Spaghetti Squash	Spaghetti Squash	Spaghetti Squash	Spaghetti Squash
	Spinach	Spinach	Spinach	Spinach
	Sprouted Seeds	Sprouted Seeds	Sprouted Seeds	Sprouted Seeds
	Sauerkraut	Sauerkraut	Sauerkraut	Sauerkraut
	Radishes	Radishes	Radishes	Radishes
	Rhubarb	Rhubarb	Rhubarb	Rhubarb
	Rutabaga	Rutabaga	Rutabaga	Rutabaga
	Sweet Potatoes		Sweet Potatoes
	Tomatoes	Tomatoes	Tomatoes	Tomatoes
	Turnips	Turnips	Turnips	Turnips
	Turnip Greens	Turnip Greens	Turnip Greens	Turnip Greens
	Watercress	Watercress	Watercress	Watercress
	Yams		Yams
	Yellow Squash	Yellow Squash	Yellow Squash	Yellow Squash
	Zucchini	Zucchini	Zucchini	Zucchini
NUTS & SEEDS	Almonds	Almonds	Almonds	Almonds
	Barley	Barley	Barley	Barley
	Carob Powder	Carob Powder	Carob Powder	Carob Powder
	Chocolate	Chocolate	Chocolate	Chocolate
	Flax	Flax	Flax	Flax
	Hazelnuts	Hazelnuts	Hazelnuts	Hazelnuts
	Macadamia	Macadamia	Macadamia	Macadamia
	Pecans	Pecans	Pecans	Pecans
	Pine Nuts	Pine Nuts	Pine Nuts	Pine Nuts
	Pistacios	Pistachios (ltd)	Pistachios	Pistachios (ltd)
	Pumpkin Seeds	Pumpkin Seeds	Pumpkin Seeds	Pumpkin Seeds
	Sunflower Seeds	Sunflower Seeds	Sunflower Seeds	Sunflower Seeds
	Walnuts	Walnuts	Walnuts	Walnuts
HERBS	Arrowroot	Arrowroot	Arrowroot	Arrowroot
	Basil	Basil	Basil	Basil
	Chervil	Chervil	Chervil	Chervil
	Chives	Chives	Chives	Chives
	Cilantro	Cilantro	Cilantro	Cilantro
	Dill	Dill	Dill	Dill
	Garam Masala	Garam Masala	Garam Masala	Garam Masala
	Lemon Grass	Lemon Grass	Lemon Grass	Lemon Grass
	Marjoram	Marjoram	Marjoram	Marjoram
	Mint	Mint	Mint	Mint
	Oregano Parsley	Oregano Parsley	Oregano Parsley	Oregano Parsley
	Rosemary	Rosemary	Rosemary	Rosemary
	Sage	Sage	Sage	Sage
	Savory	Savory	Savory	Savory
	Sea Salt	Sea Salt	Sea Salt	Sea Salt
	Tarragon	Tarragon	Tarragon	Tarragon
	Thyme	Thyme	Thyme	Thyme
SPICES	Allspice	Allspice	Allspice	Allspice
	Anise	Anise	Anise	Anise
	Caraway Seed	Caraway Seed	Caraway Seed	Caraway Seed
	Cardamom	Cardamom	Cardamom	Cardamom
	Cayenne Pepper	Cayenne Pepper	Cayenne Pepper	Cayenne Pepper
	Celery Seed	Celery Seed	Celery Seed	Celery Seed
	Chili Pepper	Chili Pepper	Chili Pepper	Chili Pepper
	Cinnamon	Cinnamon	Cinnamon	Cinnamon
	Clove	Clove	Clove	Clove
	Coriander	Coriander	Coriander	Coriander
	Cumin	Cumin	Cumin	Cumin
	Curry	Curry	Curry	Curry
	Fennel Seed	Fennel Seed	Fennel Seed	Fennel Seed
	Garlic	Garlic	Garlic	Garlic
	Ginger	Ginger	Ginger	Ginger
	Mace	Mace	Mace	Mace
	Mustard	Mustard	Mustard	Mustard
	Nutmeg	Nutmeg	Nutmeg	Nutmeg
	Pepper	Pepper	Pepper	Pepper
	Poppy Seeds	Poppy Seeds	Poppy Seeds	Poppy Seeds
	Saffron	Saffron	Saffron	Saffron
	Sesame Seeds	Sesame Seeds	Sesame Seeds	Sesame Seeds
	Turmeric	Turmeric	Turmeric	Turmeric
	Vanilla	Vanilla	Vanilla	Vanilla
FATS & OILS	Almond Butter	Almond Butter	Almond Butter	Almond Butter
	Coconut Oil	Coconut Oil	Coconut Oil	Coconut Oil
	Grapeseed Oil	Grapeseed Oil	Grapeseed Oil	Grapeseed Oil
		Mayonnaise	Mayonnaise	Mayonnaise
	Olive Oil	Olive Oil	Olive Oil	Olive Oil
MILKS	Almond	Almond	Almond	Almond
	Coconut	Coconut	Coconut	Coconut
FLOURS	Almond	Almond	Almond	Almond
	Coconut	Coconut	Coconut	Coconut
BREADS	Almond flour		Almond flour
	Coconut flour		Coconut flour
	Flax seed meal		Flax seed meal
			Whole Grain  (ltd)
			Whole Wheat (ltd)
SWEETENERS	Agave Nectar		Agave Nectar
	Honey	Splenda	Honey
	Maple Syrup	Syrup (sugar free)	Maple Syrup
	Stevia	Stevia	Stevia	Stevia
BEVERAGES	Water	Water	Water	Water
	Chai Tea with Almond Milk	Chai Tea with Almond Milk	Chai Tea with Almond Milk	Chai Tea with Almond Milk
	Green Tea	Green Tea	Green Tea	Green Tea
	Herbal Teas	Herbal Teas	Herbal Teas	Herbal Teas
FRUITS & BERRIES	Acai Berries		Acai Berries
	Apples		Apples (ltd)
	Apricots		Apricots (ltd)
	Bananas		Bananas
	Black Currants		Black Currants
	Blackberries	Blackberries	Blackberries	Blackberries
	Blueberries	Blueberries	Blueberries (ltd)	Blueberries
	Cantaloupe		Cantaloupe (ltd)
	Cherries	Cherries	Cherries (ltd)	Cherries
	Clementines	Clementines	Clementines	Clementines
	Coconut	Coconut	Coconut (ltd)	Coconut
	Cranberries	Cranberries	Cranberries (ltd)	Cranberries
	Elderberries		Elderberries
	Dates		Dates
	Figs		Figs
	Goji Berries		Goji Berries
	Grapefruit		Grapefruit
	Grapes		Grapes (ltd)
	Kiwi		Kiwi
	Lemons	Lemons	Lemons	Lemons
	Limes	Limes	Limes	Limes
	Mango		Mango
	Nectarines		Nectarines
	Olives		Olives
	Oranges		Oranges
	Papaya		Papaya
	Peaches		Peaches (ltd)
	Pears		Pears (ltd)
	Pineapple		Pineapple (ltd)
	Plum		Plum
	Pomegranate		Pomegranate (ltd)
	Purple Grapes		Purple Grapes
	Mandarins		Mandarins (ltd)
	Mango		Mango (ltd)
	Nectarines		Nectarines
	Red Apples		Red Apples
	Strawberries	Strawberries	Strawberries	Strawberries
	Tangerines		Tangerines
	Watermelon		Watermelon (ltd)
	Yellow Raisins		Yellow Raisins (ltd)
DAIRY		Bleu Cheese	Bleu Cheese (ltd)
		Brie	Brie
		Butter	Butter
		Cambozola	Cambozola
		Cheddar	Cheddar
		Cream	Cream
		Cream Cheese	Cream Cheese
		Eggs	Eggs
		Feta (limited)	Feta (limited)
		Goat Cheese
		Gouda
		Gruyere  (ltd)	Gruyere  (ltd)
			Homogenized Milk
		Monterey Jack
		Mozzarella	Mozzarella
		Parmesan  (ltd)	Parmesan  (ltd)
		Sour Cream (ltd)	Sour Cream (ltd)
		Swiss	Swiss
			Yogurt - Organic
FOODS I AVOID	All Seafood	All Seafood	All Seafood
	Artificial Sweeteners	Artificial Sweeteners	Artificial Sweeteners
	Corn Syrup	Corn Syrup	Corn Syrup
	Grains	Grains	Grains
	Legumes	Legumes	Legumes
	Pasta	Pasta	Pasta
	Rice	Rice	Rice
	Starchy Vegetables	Starchy Vegetables	Starchy Vegetables
	Sugar	Sugar	Sugar

Roasted Root Vegetables

Mom and I went to the grocery store last night to get a few things. It's been a while since she stocked up on even the basics, so we took our time looking around. Mom had her buggy and I had mine. I decided I wanted to try something a little different, go I googled "root vegetable recipes". Much to my surprise the very first recipe I came to was exactly what I wanted to make ... With one exception. The recipe called for white potatoes and I try to avoid them, so I decided to substitute another root vegetable ... Beets! 
I've always thought of beets as something that comes in a jar, pickled. I've eaten them, but they've never been a favorite of mine. While Conrad and I were at our favorite resort on Roatan ... CoCo View Resort, we met a wonderful couple named Mark and Claire. It didn't take us long to find many, many things in common ... Including Paleo! To make a long story short, Claire told me how delicious roasted beets are, so I decided to give them another try. Roasted beets are delicious!!!

Here's what I used:
1/2 large Rutabaga
3 Parsnips
3 Carrots
3 Beets
1 Sweet Potato
3 tablespoons olive oil
1/2 teaspoon black pepper
1/4 teaspoon dried Basil
1/4 teaspoon Rosemary
1 tablespoon Montreal Steak Seasoning

Here's what I did:
1. I washed and peeled all vegetables.
2. Preheated the over to 350 degrees.
3. Sliced the carrots and parsnips. Cubed the sweet potato, rutabaga, and beets.
4. Placed all the vegetables in a 9X13 casserole dish.
5. Sprinkled veggies with pepper, basil, rosemary, and other seasonings.
6. Poured olive oil on top, then stirred veggies to evenly coat them with seasonings and oil.

7. Placed dish in oven and baked for 50 minutes, stirring at 25 minutes. Your oven may vary, so you might want to start checking them for doneness at 40 minutes, depending on how firm your want them to be.

Next time I make this dish ... And, I will make it often ... I will look for young parsnips as the ones I used were rather tough and fibrous. Since there was just two of us eating these yummy vegetables and mom was having leftovers from the night before, we had lots left. I'm thinking about making the rest into a pureed soup tonight. 

PS ... I apologize for the few photos I'm posting ... I only had my iPhone available for documenting this recipe! Next time I make this I'll take more and add them.

A New Year - A New Food List

A New Food List
 I am going to start this new year with a modified list of foods that are Paleo friendly as well as No/low acid producing foods, as well. This may take me a while to modify, tweak and perfect, but I believe it's totally worth it!

MEATS: 
Beef (limited)
Buffalo
Chicken (limited)
Pork (limited)
Liver/Organ meat
Turkey (limited)
VEGETABLES: (Click: CookingWiser's Vegetable Chart)
Acorn Squash
Artichokes
Asparagus
Bell Peppers – green, yellow & red
Broccoli
Brussels Sprouts
Butternut Squash
Cabbage
Cauliflower
Chard
Chicory
Cucumbers
Eggplant
Dandelion 
Fennel Bulb
Jicama
Kale
Lettuce
Mustard Greens
Mushrooms
Okra
Onions
Pink Sorrel
Pumpkin
Spinach 
Sprouted Seeds
Rubarb
Turnip Greens 
Watercress 
Yellow Squash
Zucchini 
ROOTS:
Beets
Carrots
Radishes
Rutabaga
Sweet Potatoes
Turnip
Yams
FRUITS: (Click: CookingWiser's Fruit Chart)
Acai Berries
Apples (limited)
Apricots (limited)
Avocado
Bananas
Black Currants
Blackberries
Blueberries (limited)
Cantaloupe (limited)
Cherries (limited)
Clementines
Coconut (limited)
Cranberries (limited)
Elderberries
Dates
Figs 
Goji Berries
Grapefruit
Grapes (limited)
Kiwi
Lemons
Limes
Mango
Nectarines
Olives
Oranges
Papaya
Peaches (limited)
Pears (limited)
Pineapple (limited)
Plum
Pomegranate (limited)
Purple Grapes
Mandarins (limited)
Mango (limited)
Nectarines
Red Apples
Strawberries
Tangerines
Tomatoes
Watermelon (limited)
Yellow Raisins (limited)
NUTS & SEEDS: 
Almonds
Barley
Carob Powder
Chocolate (limited)
Flax
Hazelnuts
Macadamia (limited)
Pecans (limited)
Pine Nuts
Pumpkin Seeds (limited)
Sunflower
Walnuts (limited)
HERBS: (Click: CookingWiser's Herb Chart)
Arrowroot
Basil
Chervil
Chives
Cilantro
Dill
Garam Masala
Lemon Grass
Marjoram
Mint
Oregano Parsley
Rosemary
Sage
Savory
Sea Salt  
Tarragon
Thyme
SPICES: (Click: CookingWiser's Spice Chart)
Allspice
Anise
Caraway Seed
Cardamom
Cayenne Pepper
Celery Seed
Chili Pepper
Cinnamon
Clove
Coriander
Cumin
Curry
Fennel Seed
Garlic
Ginger
Mace
Mustard
Nutmeg
Pepper (Black or White)
Poppy Seeds
Saffron
Sesame Seeds
Turmeric
Vanilla
DAIRY: 
Bleu Cheese (limited)
Brie
Cheddar
Cream
Cream Cheese
Eggs
Feta (limited)
Gruyere  (limited)
Homogenized Milk
Mozzarella 
Parmesan  (limited)
Sour Cream (limited)
FATS & OILS: 
Almond Butter
Coconut Oil
Grapeseed Oil
Olive Oil
MILKS: 
Almond
Coconut
FLOURS:
Almond
Coconut 
BREADS:
Almond flour
Coconut flour
Flax seed meal  
Whole Grain  (limited)
Whole Wheat (limited)
SWEETENERS:
Agave Nectar
Honey
Maple Syrup
Stevia
BEVERAGES: 
Water
Chai Tea with Almond Milk 
Green Tea  
FOODS I WILL AVOID:
All Seafood
Artificial Sweeteners
Corn Syrup
Grains
Legumes
Pasta 
Rice 
Starchy Vegetables  
Sugar


In case you missed the category links listed above, for more information with amazing charts about food groups please click on the following:
Herbs: CookingWiser's Herb Chart
Spices: CookingWiser's Spice Chart
Vegetables: CookingWiser's Vegetable Chart
Fruits: CookingWiser's Fruit Chart

2013 - Another New Year

2013 - Happy New Year, Everyone!!

Well, another year came and went at lightning speed. I'm not sure how that happens, but I wish time would slow down some! I started 2012 off with lots and lots of recipes on my blog, then got super busy with life. I did try lots of new recipes, but I'm yet to post them. Look for those to be added soon!

Part of the reason I've not posted anything during the past few months is because my dad is quite ill and is going through treatment for cancer. Dad is 88 years old and has always been my rock ... My hero. Seeing him go through all of this has been an eye opener for our family. I've been doing research to find the best healing and preventative foods, so look for upcoming recipes using those foods. 

Not only has our family been dealing with cancer, but both of my parents suffer from chronic indigestion and acid reflux. Mom went to the doctor today after a bout with shooting chest pains. The doctor suggested she resume taking her OTC antacid. I'm not buying that ... She needs to adjust her diet. So, I'm also going to use a lot of low-acid-producing foods, as well. 

You know what? I think this is going to be an exciting, interesting challenge! Please follow along as we journey down this healing road together!

The Importance Of Voting

It has been a long Summer and Fall in many ways, but very brief in others. I have lots of recipes to post, but for today that will have to wait. I had to make an emergency trip to Tennessee to help care for my parents. Dad is currently in ICU and is awaiting surgery and then radiation. Last week he was diagnosed with Squamous Cell Carcinoma of the Larynx. I will be adding posts about that later, but for now I want to post what I put on Facebook last night. Please feel free to share this with everyone you know. It's Election Day ... Perhaps we can make a difference.

This photo is of me and my precious daddy, Mercer Cotton.

***UPDATE*** on my dad ...
Early this year my dad got a letter notifying him that he had to have a photo ID to vote. He asked me to take him to the DVM to have his photo added to his drivers license. We didn't make it over there during that trip, but Conrad and I made a point to take him when we were here in September. That was quite an experience. Took about an hour with a crowded room of people ...

getting their license, etc., but it was well worth our time. The gentleman who took dad's photo asked me if he served in the military. I said yes, he was at Normandy in Patton's command. He was in awe. I told him dad received the Purple Heart and the Bronze Star, among several other medals. He asked my dad to come over to his counter. He saluted my dad, shook his hand, and thanked him for all he has done and for all he has sacrificed for our country. That guy has no idea how much my dad sacrificed. He was seriously injured by mortar. He suffered permanent nerve damage from frostbite. Shell shock. Depression. Anxiety. Post Traumatic Stress Disorder.
I included this in my posts about my dad because its relevant to what we are dealing with currently. He never applied for Benefits or pensions. He never asked the VA for help in any way. He never received his medals. He never talks about his time in the military. Conrad has asked him questions about it and he answers, but he never gives more information than what is asked.
I post this on the Eve of the election because it is important to remember those who have given much to protect our country. Our freedom. Our home. Remember that a veteran who has served in a foreign conflict has given a huge part of their lives that they can never get back. Many have lost their lives protecting this great country. Many have lost limbs, or senses. All of them, dead or alive, have given more than most of us will ever imagine to make sure we are all safe at night when we sleep. Our children are safe as they attend school. We live in a free country. Don't forget their spouses, children, siblings and parents. They are all effected.
Tomorrow is Election Day. Go vote. Please vote. Do the right thing. I gave up my ability to vote in this election by flying to Tennessee to take care of one elderly veteran. Am I upset my voting voice won't count this time? Absolutely! Would I do it again for my dad? Absolutely! He fought to protect this country so his unborn children, grandchildren and great grandson would have a safe place to live. My dad is my hero.
Everything has been decided about the plan of attack for his surgery and his treatment that follows. Tomorrow we do last minute errands to ready ourselves for dad's surgery. We will rest. We will eat properly. We will sleep. We will pray singly. We will pray as a family. We will be ready Wednesday for what God has in store for our family. Please continue to pray. Pray for dad's strength to make it through surgery. Pray for clear minds, strong eyes, and steady hands of the surgeons who will work their magic/miracles on dad. Pray for us to stay strong and have faith as we wait.

RECIPE: Bartlett Pear Salad

The other night we had good friends over for dinner. I made a dish with the following ingredients, but the outcome was a bit different. Both ways were excellent, and I will prepare both again, but this was was a bit 'lazier' than the other because rather than layering the ingredients, I mixed them all together and made a salad. It was go good I literally licked the bowl!

INGREDIENTS:
1 ripe Bartlett pear
1 package Pancetta cubes (4 ounces)
2 ounces Chevre (goat cheese) with honey
1 tablespoon Honey
Freshly cracked Pepper

DIRECTIONS:
1. Brown pancetta cubes in a frying pan until brown. Drain. I put the cooked crumbles on a couple of paper towels to absorb the excess grease.
2. Wash and cut the pair into bite-sized pieces, removing the core.
3. Place the cut up pear, the cooled pancetta and Chevre crumbles in a bowl and toss lightly. 

4. Drizzle honey and pepper and mix lightly again.

5. Serve. Enjoy!

**Note: I was hungry and ate every bite of this delicious concoction immediately. I can imagine it would be devine if allowed to chill in the fridge for a while before serving!

EXERCISE: Walking Meditation

I am reposting this entry straight from Walgreen's "Walk with Walgreen's" site. It seems to be sound advice!

Walking meditation is an active form of meditation which is done while in motion rather than while seated. It's easy to do and is a great way to find calm and relaxation anywhere you go. In walking meditation, the experience of walking becomes the main focus; becoming mindful of the experience while walking can lead to greater awareness and an overall sense of wellbeing.

Here’s How To Do A Walking Meditation:

1. Dedicate a specific time to practice walking meditation. Once you are more familiar with it, you will be able to practice meditating even during normal walking, but in the beginning it's good to set aside a time devoted to the experience.
   
2. Have no destination in mind, walk just to walk. You'll want to focus on the walk itself, not on any particular place you want to go. When you have a set destination, your mind will be preoccupied with getting to that place and the walk itself will no longer be the focus. For now, think of the journey as the destination! This new way of thinking will help you to be present in the moment rather than always thinking about the future.
   
3. Pace your breathing with your steps. Take one step as you inhale, take another step as you exhale. Don't focus your eyes or thoughts on anything in particular. When thoughts about anything other than your walking come to mind, you can acknowledge them but make it a point to let them go, and bring your mind back to the actions of your body; your steps, your breathing, etc... Keep the pace and your breathing slow and relaxed.
   
4. Try to live in the moment. Focus on what you are experiencing right now, not the past or the future. If your mind begins to wanders, let those thoughts pass, and then bring your attention back to the present, to your breath.
   
5. When you are more comfortable with it, you can begin to incorporate this practice into your daily life - taking three or four slow, mindful steps whenever you remember to. Notice how this changes the quality of your day. At first it might feel difficult or strange, but it gets easier and feels more natural with practice, and the benefits will be obvious!