Mark Your Calendar

I have lots of stuff going on in November, so get out your planner, phone calendar, iPad or whatever you use to track your schedule and pencil me in for one or many of the following events - starting next Monday on November 7th.

Paleo for Peformance


Monday November 7th, 8pm
Crossfit Delware Valley


Join me and Larry Palazzolo at Crossfit Del Val for a workshop on how eating Paleo benefits your health and your perforamance. If you can't make this session, look for one in December at Crossfit KoP - we'd love to see you there!


Cost: $15 for Crossfit King of Prussia or Crossfit Del Val members -- Free for Crossfit Del Val Elements participants


Cost: $25 for Guests








How to eat like our ancestors -- Learn about the Paleo diet and its benefits


Sunday November 13th 4:45pm

StillPoint Yoga Studio - King of Prussia, PA

Join me and Larry Palazzolo at StillPoint Yoga studio (inside of SWEAT Fitness) and Lululemon for a trunk show and learn about the Paleo diet and it's benefits.


Cost: FREE!

Eating for Performance


Tuesday November 15th 7:30pm
Lululemon Athletica in Wayne PA


Join me and Larry Palazzolo at Lululemon in Wayne for a workshop on how eating Paleo benefits your health and your perforamance. Bonus: you have a chance to win some cool lululemon grear or a health coaching session with Laura or Larry. Also enjoy some Paleo friendly refreshments and snacks. We hope to see you there.


Cost: FREE!







The Supplement Mystery

Monday November 14th, 7:30 - 8:30pm
Crossfit King of Prussia 


Learn what supplements you should consider taking a Crossfitter, What supplements are beneficial to everyone, How and why to use things like whey protein, and get some of your supplement Questions Answered. If you have something specific (especially if it's obscure) please submit questions to Laura in advance.



Cost: Crossfit Kop Members $10 / Non-Members $15


To sign up, email me, show up the night of, or purchase through Crossfit KoP Mind Body.

Shredded Mexican Chicken

This dish was inspired when I was looking for a quick and easy meal that could feed a lot of people - my current go to dish if I'm having a party or going to one is to make a crock pot of Paleo friendly pulled pork.  If you're going to a non-paleo place you can bring along some small rolls and you can eat your pork and know that it's 100% Paleo and everyone is content.  I've been on a Mexican kick lately, had just bought a family pack of chicken and decided that I would tackle creating a slow cooked shredded chicken dish.



What I put in the crock pot (other than the chicken)



 Ingredients:

• 8 chicken breasts
• 1 large onion
• 1 large red pepper
• 2 large green peppers
• 1 jar of Trader Joe's Salsa Verde
• 1 can of diced tomatoes (no sugar added!)
• 1/2 - 1 cup of chicken broth
• 2 - 3 tsp Mexican chili powder
• 2 - 3 tsp Cumin
• 2-3 tsp Paprika
• 1 tsp cayenne pepper (optional)
• Sprinkle of red pepper falkes (optional)
• Salt & Pepper

Add everything into a crockpot or slow cooker (chop the veggies please!) and then cook on low for 6 hours.  The result = some delicious shredded chicken!  It has a bit of heat, if you're not a cayenne pepper person you can sub a mild hot pepper or some red pepper flakes instead.  I'm sensitive to cayenne and felt like this packed a little heat, but others that ate it thought it was delicious!

What dinner looked like the first night

I ate it along with a plate full of sauteed kale, but you could also eat these in lettuce wraps.  If you do dairy, some cheese on top would have been delicious, also a bit of guacamole or diced avocado on top would be a nice cooling complement to the slight heat of the Mexican chicken.

Paleo Spaghetti

Autumn is officially here and so are all of the yummy winter squashes.  Here is a great and easy recipe for those of you that are missing pasta - you can get spaghetti squash almost everywhere right now, I got a great deal at the farmers market a few weeks ago where each squash was only 75 cents!  This is a dish that is great to reheat, take to work for lunch, or have for breakfast if you're so inclined.  It's easy to do so give it a try - no excuses!

Roasted Spaghetti Squash - Paleo Spaghetti


Heat oven to 400 degrees and put a halved, seeded spaghetti squash in a baking dish or baking pan, lightly coated with coconut oil. I always put mine face down, so that the inside of the squash is on the bottom of the pan.  Bake for 35 - 40 minutes, remove and let cool. Once cool, use a fork to scrape the squash out from the shell, it will have a "spaghetti" like consistency.

To save time you can also half and seed the squash, and cook in the microwave for 6 to 8 minutes. Follow the same process to scrape the squash out.  For this recipe where I took the pictures we cooked the squash on the plate in the microwave instead of in the oven.

Grilled Chicken Kabobs

What's for dinner?  I ask myself that question often, almost everyday actually.  This weekend we decided to make the most of the summer weather (hitting 80 in October is definitely summer weather when you live in the north east) and make some grilled chicken kabobs.  It was really easy and turned out delicious.

What you need:

• 1 - 2 pounds of chicken thighs
• 1 large green bell pepper
• 1 large red bell pepper
• 1 large onion
• Minced garlic
• Olive Oil
• Oregano
• Salt and Pepper
• Kabob Skewers - wooden or metal

Ironman Pocono Mountains 69.1

This weekend I completed the Bike and Run of the Ironman Pocono Mountain 69.1 (since the swim is 1.2, I've removed that from the planned 70.3 distance).  Overall it was an amazing experience, and even though the swim cancellation was a HUGE disappointment to me, I'm glad I did it.  I thought I was prepared, but actually doing the 56m bike and then the 13.1m run I was able to prove to myself that I really could do it.

I was Paleo except for my the Powerbar Gels and a little corn in all of the days leading up to the race and even on race day.  I didn't hit a wall or bonk at all, I felt good nutrition wise throughout the whole race.  I probably should have had a little more on my run, and had I done the swim then I'm sure I would have felt the need to "eat" something sooner than mile 16 on the bike.  Generally I eat something like a lara bar or a gel as soon as I get on the bike after finishing a swim.

Here is a recount of what my food and nutrition looked like the days before the race and then during the race itself:

Pre Race:

Added some extra sweet potato and some acorn and spaghetti squash (for variety really) to my meals starting on Thursday (race was Sunday).

Dinner night before was grilled chicken, salad, and mashed sweet potatoes, and lunch had been a burger with no bun with pork roll and a fried egg on it (this was delicious btw) and a half a lara bar.

AC International Triathlon

This weekend marked my second to last triathlon for the year...getting me ready for my big athletic endeavor this year (and ever), the Poconos 70.3 Half Ironman which is fast approaching on October 2nd. 

The Race Details: The Atlantic City International Triathlon
.9m Ocean Swim
22 Mile Bike
6.2 Mile Run



Mine is blue and white, but same design



What's new for me this race is that I experimented with some new foods trying to stay Paleo while getting more fuel in me on the bike and I got a new race outfit.  I finally got a real tri suit.  It's from Zoot and a one piece which is great because that means my top won't ride up and I don't have to worry about pulling my shorts off along with my wetsuit in transition...but it's really tough to get on and off, especially if you're in a port-a-potty.  The good news is that I had no problem with the suit, but at this Tri we had regular bathrooms with plenty of arm and leg room, so the port-a-potty check will have to happen in the Poconos.

Interview with Philadelphia CowShare

I've had many great experiences with Philadelphia CowShare, in fact they have been providing me with my supply of grassfed meat for the past 6 months thanks to a 1/8th share and a 1/16th - I shared 1/8th with someone else!

Eating higher quality foods and especially ones that are local is high on my list of things to do to be healthier. I love the variety of what you get with the CowShare program and it's affordability. To learn more about this awesome company that connects people with locally raised grassfed beef, I reached out to Jessica Moore, owner of Philadelphia CowShare.

 What is Philly CowShare?
Jessica Moore (JM): Philadelphia CowShare is a business that specializes in locally, sustainably raised animal proteins. We support great farms by buying their meat and delivering it to the people who want the benefits of buying directly from farms and the convenience of home delivery.


What areas do you serve?
JM: We deliver to the larger Philadelphia Metro Area including roughly 25 miles from City Hall and 75 miles from Lancaster County. We can deliver to areas slightly outside this boundary for an extra charge.


Are you at farmer’s markets?
JM: Philadelphia CowShare isn’t currently operating at any farmer’s markets; most Philadelphia-area markets prefer to have farmers selling directly to consumers. Since we partner with farmers who would rather farm than market and sell, we don’t get the chance to sell at most markets. You can sample a selection of our cuts at some neighborhood markets including Milk and Honey, Fu-Wah, and Mariposa in West Philly and Green Aisle Market in South Philly.


Why should I use Philly CowShare?
JM: There are many reasons our customers buy our CowShares. It is a convenient way to get great tasting, healthy and lean, grassfed beef. The beef goes from the farm to the butcher and is then delivered directly to you. The bundle of beef, called a “CowShare”, is designed for seasonal cooking. Eaten 2 lbs per week, an Eighth CowShare will last roughly 6 months. Our method of packaging the beef also uses the entire animal, reduces waste, and promotes conscious eating. In addition, the money you pay for your beef stays in our region and supports the local economy.

How are your cows raised?
JM: All our cows are raised on pasture and do not receive growth hormones, steroids, or antibiotics. The farms use grazing techniques such as rotational or intensive grazing to promote healthy weight gain from the cow’s natural diet. In the winter months, cows eat hay that is often produced right on the farm. Just as we must manage our health, a beef cattle farmer must manage the health of the soil, promoting rich, nutritious grass growth and the health of the animals grazing the land. The location of the farm and the weather have a lot of influence on the techniques a farmer uses to raise cattle.

How to Go Paleo Workshop

Come out to Crossfit King of Prussia this Wednesday September 14th at 7:30pm and attend the "How to Go Paleo" workshop.

If you've decided to give Paleo a try, learn how to set yourself up for success.  Do you have questions about how to convert your lifestyle to be Paleo friendly?  Unsure of everything that can be included in a Paleo lifestyle?  Need some tips and tricks for eating out and planning food so that you're prepared?

Get a lot of information for a minimal investment - $10 for Crossfit KoP members and $15 for Non Memebers.

I'm looking forward to seeing you there!

New Paleo Resource: Eat to Evolve

I'd like to introduce those of you that live in the Philly or Main Line Area to a new local Paleo resource, Eat to Evolve.  For those of you that are Paleo or thinking about going Paleo this could be a great resource for you.  Eat to Evolve focuses on delivering high quality Paleo meals to your door - so for those of you that want to try Paleo but can't cook or don't have the time...this could be the perfect solution for you.

Roger Dickerman is owner and trainer at the "anti-gym" Relentless Fitness Studio located in Center City Philadelphia on 10th Street between Locust and Spruce.  Roger is passionate about fitness and about the fuel that you put in your body to create optimal fitness.  His passion is contagious, and when you talk with him and work with him you'll feel the energy and passion that he has to help you reach optimal health.  He believes that you are in control of you, but realistically wants to help you reach that best version of you through training and diet. He had a vision to help make Paleo Foods more accessible and easier to find in the main stream.  He partnered with JPM Catering and Main Line Delivery to bring his vision of accessible Paleo food that can be conveniently delivered to your door! 

Check out my interview with Roger sharing more about what Eat to Evolve is, and be sure to check out their website.

What is Eat to Evolve in 25 words or less?

RD: Philadelphia-based healthy fresh food delivery service emphasizing freshness, quality, and taste. Customers place orders by Thursday to receive food for the entire week on Monday.

Take a look at some of our foods pictured here:

You've Got Questions....I've Got Answers

Thank you all for the questions that you submitted, here is the first round of answers - please feel free to continue to post more and I'll pull them through into a future post.

Laura - Hey, I've got a question for ya! I have been doing a 21 day challenge of strict paleo and while it's been going really well, I have found that I am craving gum. I can't seem to shake this and have been giving in to it. I am chewing like 6 to 8 pieces of gum a day. I am assuming it's because I am craving sugar? Thoughts?? -- Melinda

My New Favorite Paleo Stuff!

All of you that are part of the Paleo community know how important it is to support it, in one of my posts a few weeks ago I talked about how Paleo is becoming more and more mainsteam.  A few weeks ago was the first Ancestral Health Symposium, AHS, which was a Paleo/Primal focused gathering of all of the amazing minds that are helping to push the movement forward and share all of the benefits of a Paleo life. 

The great news is that the AHS was a success and they are already planning the next one for 2012, and the even better news for me is that instead of it being out in California again, 2012 is going to be on the east coast.  There was so much amazing information shared in AHS and I wanted to share with you how you can go and watch the recorded lectures here.  I am working on watching them all, but take a look and see what's interesting to you.  I'm already a huge a fan of Robb Wolf, Mark Sission, the Whole 9, and Nell Stephenson (who have videos that you can watch from the AHS as well as their own blogs and books) but I also learned about a lot of other bloggers that are out there in Paleo land that are doing great work.  I wanted to share some of these new resources with you, they'll be added to my list of blogs as well.

The Food Lover's Pirmal Palate - is written by an amazing couple that is 100% (well basically) Paleo, and they are based in PA!  They are on the other end of the state, but reading their blog and learning more about their cookbook that is currently on Pre-Release at Amazon.com has left me feeling instantly connected with them.  Take a look at their blog and what they are doing, and definitely reserve a copy of their cookbook today - the images and recipes look amazing and staying true to the Paleo theme should be easy to make.  I pre-ordered my copy already, grab yours too.

CaveGirl Eats - another close to home blogger who works out at Crossfit Tribe, which for those who don't know is right over the bridge in NJ and is the home gym of Steve's Club.  She's got a great perspective, sense of humor, and takes Paleo beyond just food and also addresses how you can be more Paleo with your body care!  I've added CaveGril Eats to my regular blog roll and am hoping to run into her at one of the many Crossfit events coming up this fall.

A few more blogs that landed on my radar from the AHS are Nom Nom Paleo and FitBomb, add these guys to your reading list and let me know what you like!  What else do you read that you think I should be checking out?

Grilled Chicken Fajitas

I love Mexican food, trouble is when you eat Mexican out a lot of times its loaded with corn, beans, rice, and cheese.  You can make delicious Paleo friendly Mexican food as well, and you won't even miss the rice and beans or the cheese and sour cream that would come along with this dish in a traditional Mexican restaurant.  I made this on a Friday night and it was delicious, it was great as leftovers the next day as well. 

Grilled Chicken Fajitas

Ingredients (makes 4 - 6 servings):

• 4 chicken breasts, cut into thin even strips
• 1 large onion, cut into thin slices
• 1 yellow or orange pepper, 1 red pepper, and 2 green pepper, cut into thin slices
• 1 large tomato, chopped
• 1 large ripe avocado
• Romaine or bib lettuce
• Olive oil
• 4 tsp chili powder
• 4 tsp cumin
• 2 tsp paprika
• salt and pepper

Cooking / Grilling Directions:

Mix 2 tsp of chili powder, 2 tsp of cumin, and 1 tsp of paprika along with a little bit of olive oil in a bowl. Add a little salt and pepper along with the spices and mix until the chicken is evenly coated.

Cut the onion and peppers into slices and mix in a separate bowl with some olive oil and salt and pepper. mix the vegetables until they are evenly coated. Put the vegetables into the grill basket for easier grilling.

Wash the lettuce and wash and cut the tomato and avocado into slices. Arrange the lettuce, avocado, and tomatoes on a plate.

On the grill, first add the grill basket with the veggies you’ll want to grill the veggies for about 10 to 15 minutes. After the veggies have been on for a few minutes, place the chicken strips directly on the grill and grill approximately 3 – 4 minutes each side depending on the thickness of the chicken. When you flip the chicken, stir the veggies in the grill basket as well.

Remove the chicken and the veggies and place on top of the pile of lettuce, tomato, and avocado and enjoy!

Healthy Living Principle #4 - Kick the Sugar

Sugar is everywhere in the Standard American Diet, pretty much anything that comes in a package has sugar added to it somewhere.  Do you check nutrition labels before you buy things, I advise you start doing it immediately if you don't.  You'd be surprised where sugar is hidden - in your favorite jar of tomato sauce, most salad dressings and marinades, that quick go-to meal from Trader Joe's that you just have to saute... the list goes on and on, and the sugar isn't only in things that you think of as sweet like cakes and cookies. 

What's so bad about sugar anyway? I've done a few in-depth posts on sugar which you can read here: Sugar, It's not that sweet and Fructose, the not so innocent sugar.  Here are some highlights from those posts, and some facts about sugar to help you understand how you process sugar when you eat it, in any form.

Paleo is reaching its Tipping Point

The Paleo Diet is reaching its tipping point. You know that critical point that Malcom Gladwell talks about in his book? The movement started to gain momentum last year when I realized that a few of my co-workers were in a transformational program addressing workouts and nutrition - and guess what their nutrition plan was...yup basically Paleo. Next thing I knew 10 or more people I worked with were changing their diet to Paleo, Robb Wolf released his book The Paleo Solution and it made the New York Times Best Seller List, Art DeVaney and Robb Wolf were featured on Nightline, Paleo is listed on the US News report about diets, and this week Yahoo featured an article titled "Paleo Diet: Smart eating or latest fad?" "Paleo Diet: Smart eating or latest fad?"*

Image used in the Paleo article by Getty Images - Please note: baby corn = not Paleo and the sauce that is covering the ribs is probably not Paleo either

 

Why is Paleo on the tipping point? Simple answer: because it works and people are seeing results. They are feeling better, experiencing more energy, improving their body compesition, but most importantly they are noticing that they are getting clincially healthier too. Paleo practitioners are reducing inflammation in their body and noticing that they don't have headaches anymore. They are healing their gut which has been damaged by the constant onslaught of anti-nutrients that are found in grains, legumes, and dairy, and they are reducing their risk of lifestyle diseases (or syndrome X as it's also called) like obesity, diabetes, and heart disease.

The 2011 Crossfit Games

This weekend kicks off the 2011 Crossfit Games - starting this weekend on July 29th - 31st.  The Games are held in Carson, CA at the Home Depot Center - the same place that they were held in 2010 when I was in attendance along with 5 other members of the Crossfit King of Prussia team.  Going to the Games last year to COMPETE was an amazing experience, one that for me was probably once in a life-time, so it's bittersweet that this year that Games are coming into a new level of legitimacy and this year I'm not a part of it.

What has elevated Crossfit to the next level - in a word Sponsorship.  Forbes magazine featured an article on Crossfit, CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility by Patrick Rishe.  Reebok's sponsorship has gotten the Crossfit name out there, and the Games are now not something that is only on a Crossfitter's radar since Reebok is sponsoring the Games and offering the winner $250K with a total prize purse of $1 Million...yes, you read that correctly.  Last year the winners took home $25K...Kristan Clever and Graham Holmberg were the top woman and man from last year who are probably hoping to repeat that experience since they are both competitors for the 2011 Games and this year would be able to win ten times more money for the same title.  To date there hasn't been a repeat winner of the Games, but it is the Crossfit Games, where you are supposed to prepare the the unknown and the unknowable you never know what will happen at the Games.

Philly Olympic Tri

Last weekend on June 26th I participated in the Philadelphia Insurance Olympic Distance Triathlon here at home in Philadelphia PA.  It was my first tri of the season, which I would have preferred to be a sprint but since I'm gearing up for the Half Ironman this October, I signed up for the local Olympic Distance (.9m swim, 24.8m (40K) bike, 6.2m(10K) run). 

I was a little bit nervous for this tri since usually I'm doing something shorter to start and I hadn't gotten too much training in on the bike.  I had done one 17 mile ride, 1 20 mile ride, and then 2 brick training sessions at Valley Forge National Park: 15 mile bike followed by a 5 mile run, and the second a 10 mile bike followed by a 3 mile run.  The sprint tri was on Saturday and the Olympic on Sunday, for the Sprint they had great weather and the river was below 78 degrees so it was wetsuit legal for the swim. 

Paleo in US News Report

Ok I'm a little late to the table on this, but I still wanted to share some of my thoughts.  US News released a report ranking the Best Overall Diets and the good news is that the Paleo diet is included on the list.  The bad news is that it's last...my blink reaction to the list is that I want to see the ranking criteria.  Any study or report that includes the Slim Fast Diet and Medi Fast Diet (which feature consuming fortified supplements instead of eating actual food) on the list of the best diets automatically raises a flag for me. 

The Top 20 Best Diets....according to US News:
1. DASH Diet
2. Mediterranean Diet
2. TLC Diet
2. Weight Watchers Diet
5. Mayo Clinic Diet
5. Volumetric Diet
7. Jenny Craig Diet
8. Ornish Diet
9. Vegetarian Diet
10. Slim Fast Diet
11. Nutrisystem Diet
12. Vegan Diet
13. South Beach Diet
14. Eco Atkins Diet
14. Zone Diet
16. Glycemic-Index Diet
16. Medifast Diet
18. Raw Foods Diet
19. Atkins Diet
20. Paleo Diet

What Does Healthy Mean?

One question I frequently get asked is "Is this healthy?" -- Which I actually find a difficult question to answer. I usually want to respond with, it depends... which is not what the person asking me the question is expecting to hear.  

For example, last week I was at a team event where we were traipsing around Philadelphia on an adventure scavenger hunt. One task on our quest for points was to find a healthy snack and take a picture of the team enjoying it. We ducked into a small convenience store in Old City, and some members on the team grabbed two granola bars listed "high in fiber" and we snapped a picture -- so that's a healthy snack, right? Back to my initial gut response to the question, it depends...


The definition of what is healthy depends, in some ways, on what you individually are doing with your food and lifestyle choices, what your current state of health is, and what your health goals are. However, there are some universal principles of healthy living that can apply to everyone - regardless of what type of food choices you follow - strict Paleo, Vegetarian, Macrobiotic, Raw foodie, Mediterranean, South Beach, or one of many other combinations and your current state of health (e.g., perfect health, diabetes, cardiovascular disease, an autoimmune disease, etc). I would like to share 10 Principles of Health with you as things that you can incorporate into your life to improve your overall health - no matter who you are.

Seafood Medley Recipe

Following a Paleo lifestyle involves a big committment to taking the time to cook and prepare your food.  Cooking should be fun, but I often find myself in a rut, making the same things over and over again.  I recently discovered a seafood medley at Trader Joe's which was under $8 and contained shrimp, scallops, and calamari.  I made this dinner that felt gourmet but without any of the fuss or price.  Try it out from your local TJ's, I served it with sauteed spinach but you could also serve over spaghetti squash to stretch it a little farther.  It served 2, but with more substantial sides you could stretch this to serve 4.



What's for dinner at your house?

Seafood Medley

• 1 bag of Trader Joe’s Seafood Medley (shrimp, scallops, and calamari)
• 1 Shallot, sliced
• 3 Cloves of Garlic, minced or finely chopped
• Splash of white wine and/or chicken broth
• Olive Oil
• Salt and Pepper to taste

Sautéed Spinach

•   Bag of baby spinach
• 1 pound of cremini mushrooms (baby portabellas)
• Cherry Tomatoes
• Olive Oil
• 1 clove garlic
• Salt and Pepper to Taste 

In a shallow pan, add about olive oil, minced garlic, and sliced shallots. Cook for a few minutes until the garlic become fragrant and then shallots start to become translucent. Add the defrosted seafood medley, white wine, and chicken broth (depending on how much ‘sauce’ you want) and stir constantly. Cook for about 5 to 8 minutes until the seafood is fully cooked. Turn off heat and cover until spinach is ready.

In a second pan, heat olive oil and garlic, and add sliced cremini mushrooms. Cook for about 4 minutes, until the mushrooms begin to soften. Add spinach, salt, pepper, and cherry tomatoes halved. Cook until all of the spinach is wilted.

Plate, serve, and enjoy!

Why go Grass Fed?

My last post talked about the 1/8th of a cow I got through Philly Cow Share. You may be wondering why go grass fed? To start, there is some truth that you are what you eat, and as I mentioned in the Optimal not Tolerable post. What I didn't mention is that you also are what you eat, eats. When you eat conventionally raised meats and farmed fish which are fed lots of corn, soy, antibiotics, hormones, and questionable feed (mixed in animal products in some cases) that food is what is being used as the building blocks for that animal's fat and muscles. So when you eat conventionally raised meats and fish, they have a higher amount of Omega 6 fats (that cause inflammation) from eating all of the corn (Corn oil's Omega 6 to Omega 3 ratio is 46:1). Not to mention any antibiotic or additional growth hormone that may also be there.


Grass fed meats are healthier because the animal is eating what it was evolved to eat, so it has a more complete nutrition profile and doesn't have industrial by products. When your animals are eating grass, seeds, grubs, insects, etc (depending on what the animal is) it has a healthier profile, grows at a natural rate and has less Omega 6 fats since it's not eating any corn. You naturally are getting a some amount of Omega 3's since cows are eating a diet that is natural to them along with some other good stuff like CLAs. When you eat higher quality meats you are fueling your body with more optimal sources. Starting to be concerned about quality is the next level of optimizing your food choices, after you've changed your food choices to primarily whole foods - focusing on meats, seafood, eggs, vegetables, fruits, nuts and seeds.


Where can you find grass fed or pastured meats, the first step is to start asking and looking for it. Often times it's in with the Organic meats. But if something says vegetarian fed or organic that doesn't mean that it's grass fed or pastured. Be careful what you are buying and decide for yourself what is worth the additional money. Check out farmer's markets in your area, try to find a local farm, look for resources like Philly Cow Share and Farm to City that serve the Philadelphia area. Other great resources for high quality meats are: EatWild and US Wellness Meats where you can order meat that is delivered right to you door.


Are you ready to make a commitment to improve the quality of what you're eating?

For a more depth description of the differences between grass fed and grain fed, check out this post by Mark Sisson on Mark's Daily Apple.