You know that feeling when you find something you love, something that makes life so much easier, that makes you just want to tell everyone you know?!

That’s exactly how I feel about Wild Zora Paleo Meals to Go!

So let me kick this review off by saying I’m not being paid to write this. Every word you’re about to read is purely my own opinion. I’m writing this because these meals have been the perfect solution to keeping my real food, paleo diet on point whether I’m on a backpacking trip, on a road trip, or simply fitting good nutrition into a busy schedule, and I want you to know about them.

In this review, you’ll discover why I love these meals, when I use them, my favorite flavors, what works, and even what doesn’t. And I’ve included a quick video demo so you can see how easy it is to make a meal!

HOW I DISCOVERED PALEO MEALS TO GO

I first discovered Wild Zora Paleo Meals to Go because I needed paleo-friendly, lightweight backpacking meals.

Back in August, I started training for King County Explorer Search and Rescue, a volunteer organization under the sheriff’s office that comes to the aid of lost and injured hikers. This training includes four overnight courses in the wilderness, each of which would require a hot meal for dinner.

Do you know know what’s not awesome when you’re out in the woods, miles away from a bathroom? Digestive distress!

I could go into more detail, but I think you get the idea. I knew that if I ate conventional backpacking food from a brand like Mountain House, containing low quality ingredients, fillers, and stabilizers, my poop shovel would be the most used piece of gear in my backpack. Even people who eat a Standard American Diet half-seriously joke that one should not consume more than one Mountain House meal in a 24 hour period or else risk potential disaster!

A quick Google search led me to Wild Zora Paleo Meals to Go, a selection of freeze-dried meals that only require hot water. Within two minutes I had purchased them!

I’ve now tried most of these meals and I’m a convert. Not only are they paleo, which means they don’t contain gluten, grain, milk, or added sugar, but they’re made with simple, high quality ingredients so I can keep feeling my best when I’m on the go!

WHAT EXACTLY ARE PALEO MEALS TO GO?

They’re freeze-dried meals. All the moisture has been sucked out of them so they’re super lightweight and shelf stable. To eat them, all you need to do is add hot water!

They’re also paleo-friendly, which means these meals don’t contain artificial ingredients, stabilizers, or potentially inflammatory ingredients.

Because they’re freeze-dried, they’re incredibly convenient when you need a fast and easy meal. Here’s how to make them:

1. Open the bag and remove the oxygen absorber packet
2. Add recommended amount of hot water, reseal, and shake
3. Wait 5–15 minutes (depending on the meal)
4. Then open and eat your nutritious, delicious meal!

And to show you just how fast and easy it is, I made a quick demo of me preparing the Cliffside Coconut Berry meal I ate for breakfast the other morning!

They come in 7 great flavors and though you could use any flavor for any meal, I feel that there are 4 clear lunch or dinner meals and 3 breakfasts.

LUNCH AND DINNER

• Mountain Beef Stew
• My rating: 5 stars!
• Nutrition: 370 Calories, 8g Fat, 33g Carbs, 36g Protein
• Caldera Chicken Curry
• My rating: 3 stars
• Nutrition: 340 Calories, 7g Fat, 38g Carbs, 35g Protein
• Summit Savory Chicken
• My rating: TBD (will update when I’ve tried it!)
• Nutrition: 350 Calories, 2g Fat, 31g Carbs, 40g Protein
• Bedrock Beef Chili
• My rating: TBD (will update when I’ve tried it!)
• Nutrition: 350 Calories, 8g Fat, 40g Carbs, 35g Protein

BREAKFAST

• Cliffside Coconut Berry
• My rating: 5 stars!
• Nutrition: 350 Calories, 8g Fat, 40g Carbs, 35g Protein
• Palisade Pineapple Mango
• My rating: 5 stars!
• Nutrition: 520 Calories, 36g Fat, 43g Carbs, 10g Protein
• Butte Cacao Banana
• My rating: 5 stars!
• Nutrition: 420 Calories, 25g Fat, 46g Carbs, 13g Protein

Now that you have a better idea of what Wild Zora Paleo Meals to Go are, here’s why I love them.

WHY I LOVE THESE MEALS

CONVENIENCE

I mean, does it get more convenient than simply adding hot water and getting a full-blown paleo meal? It does not!

I’ve used a lot of paleo meal delivery services because they’re an easy way to keep my nutrition game strong when I’m time-crunched or traveling, but even those meals require a freezer or refrigerator to keep them fresh and a microwave or oven to heat. Sometimes you just don’t have those resources available.

Paleo Meals to Go are not only perfect for backpacking, but they’re also a brilliant solution for travel that requires flying (they’re TSA-friendly!), road tripping, hotel stays, and of course, at home or the office.

You can get free hot water everywhere: gas stations, coffee shops, hotel rooms, your office break room, etc. And these meals can be eaten straight out of the bag so no plates or bowls required!

QUALITY INGREDIENTS

I’ve already told you Wild Zora steers clear of artificial ingredients and stabilizers, but in addition to that, they use the highest quality ingredients like free range chicken, grass-fed beef, and organic fruits, vegetables, and spices.

All of these meals are totally paleo and some are even Whole30 and Autoimmune Protocol-friendly!

FLAVOR

I’ll be straight up honest, quality is so important to me that I would eat these meals even if they didn’t taste that great. But that’s not the case with Paleo Meals to Go. I’ve tried 5 of their 7 meals and overall, the flavor is fantastic.

Last time I was out on a search and rescue overnight training I ate the Mountain Beef Stew for dinner and I was actually blown away by the taste and texture of the grass-fed beef. I even turned to my fellow trainee and dinner companion and exclaimed, “Wow, I can’t believe this freeze-dried meat rehydrated so well. This is amazing.” She, too, was eating a Paleo Meals to Go meal (thanks to my recommendation), and made a similar comment about how good the chicken was.

So far, I’m not a huge fan of the Chicken Caldera Curry. I’ve only tried this meal once and I have a suspicion I added too much water (measuring cups just don’t make the cut for necessary backpacking gear), but the flavor was weak and I didn’t enjoy the texture of the rehydrated chicken. I plan to make this meal again with a little less water and will report back.

I could go on and on about how much I LOVE the three breakfast flavors. Each is like a paleo version of oatmeal, a meal that I used to go nuts for. They’re so hearty, the flavor and textures of the fruits and nuts are spot on, and they keep me full until lunch. So good!

WANT TO TRY PALEO MEALS TO GO?

If you’d like to try Paleo Meals to Go, it’s easy! Just go to their website, select the flavors you want to try, and they’ll ship them straight to your door. And use code TRIPLE PEAK to get 20% off!

And in case you’re looking for paleo-friendly on-the-go snacks, Wild Zora Foods makes more than just freeze-dried meals. They also make delicious meat and veggie bars (my favorite snack) and they recently came out with a line of powdered teas, which are so convenient and tasty. I always keep several of each in my work bag or hiking backpack so I’m covered with high quality snacks whenever hunger strikes.

At the time of this post the freeze-dried meals and teas aren’t available in brick and mortar stores (though the bars are!), but if you help me spread the word and ask stores for them by name, who knows, maybe they will be soon?!

I hope you love these meals as much as I do!

Have you tried Wild Zora’s Paleo Meals To Go? Leave and comment and let me know what your favorite meal is! Or if you have any questions leave a comment and let me know!

This post contains affiliate links. I make a small percentage from the products I link to in order to cover the maintenance fees of this blog. I promise I only ever share products that I truly believe in and use in my own kitchen. I would greatly appreciate your support by using my links if you plan on purchasing any of these fantastic products!

Thanksgiving is the perfect holiday for wellness lovers! It’s a whole day dedicated to eating delicious food, spending quality time with friends and family, and reflecting on all the incredible things we have to be grateful for. That’s a lot of nourishment in one day!

But when you’re busy, time-crunched, and exhausted, Thanksgiving can become one more stressful “to do” and all that soul-filling goodness can go out the window.

Back in the day when I was a full time television art director, that was my Thanksgiving experience.

I wouldn’t know if I had to work on Turkey Day until the last minute and I definitely never got Wednesday off to relax and prepare healthy versions of my favorite Thanksgiving menu items.

Stuck at work until the 11th hour, I’d either show up to Thanksgiving empty-handed, guilty, and stressed that I was about to blow my diet and descend into digestive destress, or I’d rush to make a complicated, healthy dish and arrive flustered and cranky.

That’s why I’ve created this roundup. Below you’ll find a list of fast, easy, mouth-watering recipes from a variety of talented recipe bloggers for every part of your Turkey Day feast. Each of these recipes takes just 20 minutes of active work or less so you can not only save valuable time and stress, but give yourself the freedom to enjoy this day of all-important physical and mental nourishment!

Click here to go directly to a menu section:

• Drinks
• Appetizers
• Main Course
• Sides
• Dessert

No time to scroll through pictures? Click here to check out the “at a glance” Real Food Thanksgiving Recipe Roundup

SUPER EASY SLOW COOKER APPLE CIDER (GLUTEN-FREE, VEGAN, PALEO)

COCONUT CHAI HOT TODDY

MULLED WINE

BACON WRAPPED DATES

PALEO PUMPKIN HUMMUS

ULTIMATE GLUTEN-FREE CHARCUTERIE BOARD

BLUBBY ARTICHOKE DIP

PALEO CLASSIC DEVILED EGGS

BUTTERFLIED BIG BIRD (SPATCHCOCKED TURKEY)

EASY PALEO HERB GRAVY RECIPE

HOLIDAY SPICED ORANGE GLAZED HAM

CITRUS KISSED HOLIDAY GREEN BEANS

HARVEST VEGETABLE HASH

3-INGREDIENT PALEO CRANBERRY SAUCE

GRAIN FREE PALEO CORNBREAD (AIP)

PALEO SWEET POTATO CASSEROLE

THE BEST PALEO PUMPKIN PIE

APPLE CRISP

FAST REAL FOOD THANKSGIVING RECIPES AT A GLANCE

DRINKS

SUPER EASY SLOW COOKER APPLE CIDER (GLUTEN-FREE, VEGAN, PALEO)

COCONUT CHAI HOT TODDY

MULLED WINE

APPETIZERS

BACON WRAPPED DATES

PALEO PUMPKIN HUMMUS

ULTIMATE GLUTEN-FREE CHARCUTERIE BOARD

BLUBBY ARTICHOKE DIP

PALEO CLASSIC DEVILED EGGS

MAIN COURSE

BUTTERFLIED BIG BIRD (SPATCHCOCKED TURKEY)

EASY PALEO HERB GRAVY RECIPE

HOLIDAY SPICED ORANGE GLAZED HAM

SIDES

CITRUS KISSED HOLIDAY GREEN BEANS

HARVEST VEGETABLE HASH

3-INGREDIENT PALEO CRANBERRY SAUCE

GRAIN FREE PALEO CORNBREAD (AIP)

PALEO SWEET POTATO CASSEROLE

DESSERTS

THE BEST PALEO PUMPKIN PIE

APPLE CRISP

The term “health coach” has spread like wildfire through the health and wellness scene recently.

This sudden popularity of health coaching has probably left you with a few questions. Like, what exactly is health coaching? And how does health coaching work?

Whether you’re simply curious or actually considering working with a health coach, read on to find out what you need to know about health coaching.

WHAT IS HEALTH COACHING?

In a single sentence, health coaching is a partnership between coach and client, in which the coach compassionately supports and guides the client to create lasting behavior change in order to achieve their unique health goals and enhance their well-being.

But the problem with summing it up in a single sentence is that you’re probably still wondering what exactly a health coach does.

So let’s dive a little deeper.

First and foremost, like licensed medical practitioners, health coaches abide by the hippocratic oath to do no harm, physically, mentally, or emotionally.

As such, health coaching is a completely client-centered process with the goal of meeting you, the client, exactly where you are in your health journey — without judgement or a personal agenda — and supporting you with unconditional empathy and respect. No matter what your maladies or life circumstances, in a coaching relationship you are entering into a safe, nurturing space, where the health coach will always view you as a capable, whole person.

In this partnership, the client is regarded as an expert, just as much as the health coach is. You’re the expert of your own life. You alone know what will work for you and what won’t, what resources are available to you, and ultimately, what feels best to you. A health coach shouldn’t give advice, but instead, ask powerful questions to help you tap into your own strengths and previous successes in order to determine your best path forward.

The coach is there to help you connect to your values, develop your motivations, discover the resources that will help you achieve success, and offer “expert” information, which you can choose to take or leave.

Smartphone-based coaching programs were successful in reducing blood sugar ​in diabetes.

- From the Journal​ of Telemedicine and Telecare

Coaching is not therapy. It’s not about figuring out what happened in your past in order to fix everything. It’s about looking toward the future, finding solutions, and moving forward so you can be the best you possible!

Ultimately, the goal of health coaching is to help you let go of bad habits and replace them with new, healthy behaviors that will reverse or manage chronic disease and enhance you mental, emotional, and physical well-being — for a lifetime.

So now that you have a broad overview of what health coaching is, let’s break this down a further, and unpack what the ‘health’ in health coaching means.

TAKING A HOLISTIC APPROACH TO HEALTH

Health doesn’t just mean the absence of disease. And it doesn’t just boil down to diet and exercise.

Instead, optimal health is a holistic combination of diet, exercise, rest, stress, spirituality and/or purpose, community, time in nature, toxic load, etc. When one or more of these components is out of whack, that’s when health plummets and conditions like chronic disease manifest.

As the title suggests, health coaches are trained to help you correct the imbalances in each of these areas. They’re not limited to just one area of health like diet or movement. Instead, health coaches take a holistic approach and help you identify and address the areas that need attention. And often, a client will discover they have an imbalance in an area that they didn’t even realize!

Then, based on your unique goals, you’ll work with the coach to create a plan to implement new habits that bring these essential areas of your health back into balance.

Coaches usually have a specific niche or health condition they specialize in, but there is a health coach out there for every health issue including, but not limited to:

• Heart Disease
• Diabetes
• Thyroid Conditions
• Weight Loss
• HPA Axis Dysregulation (“adrenal fatigue”)
• Autoimmune Disease
• Depression and Anxiety
• Chronic Fatigue
• Addiction
• Pregnancy
• Insomnia
• and of course, “when something just isn’t right.”

It is important to note that, by law, health coaches do not diagnose, prescribe, treat, or cure. However, health coaches may work in collaboration with licensed medical practitioners and be able refer clients to the appropriate medical professional should tests or medical treatment be necessary.

And in fact, many health coaches work directly with doctors to provide you with an allied care team. The doctor will prescribe treatment and the health coach will work with you to implement the treatment. Some health coaches work directly in doctors offices and others work remotely as part of a referral network.

Participants that were coached with habit formation techniques lost seven times as much weight as those that weren’t coached.

- From the Inte​rnational Journal of Obesity

So how do health coaches help people get healthier?

Health coaches help clients implement new, healthy behaviors and turn them into automatic, sustainable habits. Some of these health behaviors include:

• Implementing a new diet
• Eliminating cravings
• Creating and sticking to a movement or exercise program
• Developing a stress management practice
• Building a meditation practice
• Implementing a care plan from their doctor
• Breaking bad habits
• Reprogramming negative self talk
• and so much more!

MAKING BEHAVIOR CHANGE EASY

What’s one thing you could be doing to improve your health? So why aren’t you doing it?!

Coaching is where the magic of behavior change happens.

Health coaching is not about telling the client what to do. In fact, coaches try to avoid “advice-giving” as much as possible. That’s because it’s their job to ask the right questions that empower you to figure out what’s going to work best for you.

There’s a reason for this. When you create your own plan based on what you already know and whatever information you choose to take from the health coach, it’s puts you in the driver’s seat. No longer are you being told what to do. You’re in control of your own destiny. And that’s a lot more motivating and pleasurable, which are key components in creating behavior change.

Health coaching​ reduced rehospitalizations by​ 91 percent​ in the first month. Also, disease-specific quality of life improved significantly in the health coaching group.

- From the American​ Journal of Respiratory Critical Care Medicine

I’ve mentioned a lot about “asking questions.” About 75% of a typical session is comprised of the coach asking questions that help you identify your strengths, identify valuable factors from previous successes, discover your support system, and then turn all of that into a plan for the week between sessions.

You might be asked questions like:

• I know what you don’t want; what do you want?
• What resources are at your disposal that might help you?
• How important is this to you?
• When faced with something similar in the past, how did you handle it? What was the result? What would you do differently (or the same) here?
• How ready are you to make change?

And you may be wondering, if a coach is just asks questions, isn’t that a super easy job?

The answer is no. You’d be surprised at how challenging it is to ask powerful questions, questions that are followed by silence because you’re forced to dig deeper than you have before to examine your values and what’s truly important to you.

Most coaches have extensive training in academic methods like Positive Psychology, Mindfulness, Non-Violent Communication, Motivational Interviewing, Solutions-ased coaCching, Character Strengths, and the Transtheoretical Model of Behavior Change. All of these techniques inform the questions posed by a coach as well as the overall tone of a session.

Sessions generally conclude by creating action steps that you’ll complete before your next session. The coach will help you flesh out a plan, identify obstacles that might prevent you from following through, and then set up accountability to increase your motivation and chance of success. Because how much more likely are you to do something that someone is expecting versus just do it on you own?

All of these coaching techniques combine to help you achieve lasting behavior change.

HEALTH COACHING IS THE FUTURE OF MEDICINE

The profession of health coaching is not going anywhere soon. In fact, you’re going to hear the term even more frequently.

According to the U.S. Bureau of Labor Statistics, employment of health educators and community health workers is projected to grow 16 percent from 2016 to 2026, which is much faster than the average for all occupations.

And there’s good reason for this: because health coaching works!

These days, one in two people suffer from a chronic disease and research shows that 85% of disease risk comes down to behavioral and environmental factors, not genetics. This 85% is exactly what health coaching addresses.

Every health coach is different and has their own unique coaching style, but at its foundation, health coaching is a partnership that empowers you to create lifelong healthy habits to prevent and reverse chronic disease so you can live your life to the fullest!

Are you interested in working with a health coach? If so, I invite you schedule a free 15 minute interest call with me to discuss what it could look like for us to work together.

What does ‘Triple Peak’ mean?

It’s a fair question! Unlike many of the business names or social media handles in the health and wellness space, there’s no obvious interpretation of ‘Triple Peak.’ That’s because it’s not just a cookie cutter name for quick clicks. Triple Peak is personal; it’s something that holds a special place in my heart.

So today, I’m excited to share this little piece of my soul with you and pull back the veil on the meaning behind ‘Triple Peak’.

Read on to find out how the name came to be in 2015, the multi-faceted meaning behind the simple triangle trifecta logo (and tattoo!), and what I’m currently most excited about: the next evolution of Triple Peak.

THE TRIPLE PEAK ORIGIN STORY

Triple Peak first started as an Instagram page. Taking that trip down memory lane and looking back at some of the first pictures I posted in May 2015 is pretty fun — I’ve come a long way!

Here’s how it came about: At that time, I had been eating a nutrient dense, real food diet and living the healthy ‘Paleo’ lifestyle, focusing on smart movement like walking and weightlifting, and mindset practices like stress management and gratitude for a full year and a half. This lifestyle overhaul had completely transformed my life for the better, and in more ways than you might think.

In addition to the well-known clean eating benefits of steady energy, mental clarity, improved sleep quality, smooth digestion, effortless weight loss and maintenance, and curing ailments, the Paleo lifestyle gave me a way to feel in control in one of the most chaotic, trying times of my life.

This was in my pre-health coaching days. I was working my butt off to build a career in the Hollywood television industry. My life was my job as an art director for shows like The Voice and American Idol and even though I had built a successful career, the lack of balance had me struggling to keep it together under the stress of 80–90 hour work weeks, anxiety-inducing producer demands, and a stressful office.

Prioritizing myself and focusing my on being the healthiest version of me had become my guiding beacon. My healthy lifestyle practices gave me the steady energy I needed to make it through the long days, kept me emotionally resilient in times of overwhelming stress and conflict, and made me feel confident and strong in my body and myself.

Though I couldn’t control the external factors in my life, I felt so empowered knowing that I had control over my mental and physical health, and this attention to my wellbeing directly improved my performance at work and gave me a more positive outlook on life.

This passion and newfound confidence helped me find my voice and I felt called to share my health journey with others. Through my years of experience eating and living clean with a crazy busy schedule, my 40 lb weight loss, and my ongoing journey to self love, I wanted to lead by example and inspire other overworked, stressed professionals to put themselves first so they could be well and balanced in order to feel their best and live their lives to the fullest.

And so, Triple Peak was born.

THE MEANING OF TRIPLE PEAK

If mountains come to mind when you read ‘Triple Peak,’ you’re right. But there’s so much more to it.

Selecting a moniker was tough. Off the bat, I knew I wanted a name that encompassed both my personality and philosophy. For me, it couldn’t be something straightforward like Paleo Made Easy or Busy Life Paleo, even though both of those touched on two core components of my work. But they just didn’t feel right.

While examining my values and the things I hold dear, my first tattoo popped into my head: three simple interlocked black triangles on the back of my neck (see photo above). The meaning held in these little triangles was something so important to me that I’d made the decision to permanently etch them on my body — and to my surprise, that symbology completely embodied my wellness mission.

THE MOUNTAINS ARE CALLING…

On a surface level, these triangles represent mountains (On a map key a triangle is the symbol for mountain).

Mountains have always held a special place in my heart. Being from Vermont, the Green Mountain State, I’d spent my childhood surrounded by rolling mountains draped in the colors of the seasons. And as an adult, this connection deepened to embody a place where I felt joy, relaxation, and peace — something I needed a lot more of at that point in my life. (On the rare chance I had a weekend off from art directing, I’d organize a trip to camp in the nearby Angeles National Forest, or better yet, the immerse myself in the epic beauty of the mountains of Yosemite National Park.)

Whether standing on a mountaintop overlooking a valley, or nestled at the foot of a mountain in a cozy campsite, I felt connected to the universe, at peace, and alive. In this environment, the stress of work and life always melted away, leaving only the important things like basic survival needs, my relationships with those truly important to me, and feeling an immense amount of gratitude for the natural beauty of the world.

Then I had an epiphany…

This incredible feeling of ‘aliveness’ that coursed through my body and soul while standing at the top of a mountain is exactly what reclaiming my health had given me.

FINDING STRENGTH IN THE JOURNEY

Like hiking up a mountain, becoming your healthiest self is a journey, and at times it can be a challenging journey. But the once you reach the peak, whether a mountain summit or optimal health, these feelings of success, achievement, and most importantly, aliveness, are worth every second of work.

Health isn’t a “one size fits all” prescription and that can make the journey seem daunting or down right impossible. Though the ancestral health template or other dietary theories can provide a useful route at first, the truth is that there’s no one diet or lifestyle that’s perfect for everyone.

There may be times on your health journey when you take the wrong turn and lose the trail. But like climbing a mountain, you can’t lose hope because that mountain peak is still waiting for you — just like the healthiest version of you — and as long as you continue to put one step in front of the other, you will reach that peak to enjoy a breathtaking view and you’ll learn a lot about yourself on the way.

3 KEYS TO WHOLE BODY HEALTH: NUTRITION, MOVEMENT, MINDSET

And finally — I swear I didn’t plan this one — the three triangles perfectly echoed my health philosophy: that healing your body and being the healthiest you requires a whole body approach rooted in nutrition, movement, and mindset.

NUTRITION: We require nutrient dense, real foods to provide our bodies with the vital building blocks it needs to create the healthiest cells, tissues, organs, and systems and effectively fight disease.

MOVEMENT: We need smart exercise like walking, sprinting, and lifting heavy things to rise to the physical demands of this unpredictable world. But movement is also essential to increasing our quality of life and supports important bodily processes like building strong bones, boosting our immune system, improving mental health, and increasing longevity.

MINDSET: We need to manage our stress levels to live life with an abundance of passion, gratitude, love, positivity, and joy, so we can be our truest and healthiest selves — body and soul — and live every moment of this incredible live to its fullest.

So just like that, my tattoo, the three interlocked mountains, stuck. After playing around with some word combinations, ‘Triple Peak’ clicked into my head, and it simply felt like it was meant to be.

THE NEXT EVOLUTION: TRIPLE PEAK WELLNESS

Since the conception of Triple Peak in 2015, the name has evolved to become so much more than just an Instagram handle. In spring 2017, I published my first article on Triple Peak Blog, and later that year, I established my virtual health coaching practice of the same name.

Today, I’m excited to share that Triple Peak Paleo is evolving to become Triple Peak Wellness!

As I’ve mentioned throughout this article, being your healthiest self is something that’s highly individualized — that’s why people say your healthiest self. There’s no one diet that’s right for everyone. Health is about discovering what nutrition, movement, and mindset practices bring you the level of wellbeing and balance that enable you to operate at your full potential.

With this evolution to Triple Peak Wellness, my philosophy remains the same: I advocate for eating real, nutrient dense foods, prioritizing self care practices, exercising in a way that feels right for your body, and connecting to your body intuition. And ultimately, I believe these things should add up to infuse your life with that all-important feeling of ‘aliveness.’

Regarding nutrition on the blog and social media, I will remain rooted in a nutrient dense, anti-inflammatory, real food diet and all recipes on the blog will continue to adhere to the paleo/ ancestral health template. It’s how I eat and I believe it is an incredibly beneficial starting place for most people.

Additionally, I’ve made a number of exciting updates to my website and coaching packages in order to make health coaching more accessible, convenient, and customizable to better support you on your journey to achieve wellness in this chaotic world.

My new health coaching packages include (click each to find out more):

• Free 15 Minute Interest Call
• Well + Balanced Accelerated Monthly Subscription Coaching
• Well + Balanced Maintenance Monthly Subscription Coaching
• The Wheel of Health Quiz + Coaching Single Session
• The Total Kitchen Cleanse Group Coaching

With these new coaching packages, I’m thrilled to give you more options so you can choose the type of coaching that best fits your goals and your budget. And now, all sessions will be held via video conference (unless otherwise specified)!

Coaching sessions will remain completely individualized to support you in your specific health goals and empowering you to create sustainable diet and lifestyle changes that lead to lifelong transformation.

THANK YOU FROM TRIPLE PEAK

In every form, Triple Peak has held a very special place in my heart and that only continues to deepen and grow. I’m filled with such gratitude to be able to share my passion for wellness with you through my health coaching practice, blog, and on social media, and will continue to do so with the same quality and values as before.

I look forward to continuing this journey together!

Sincerely,

Ellen Jaworski

Holistic Health Coach

Do you have questions about Triple Peak or about the evolution to Triple Peak Wellness? I’d love to hear them! Please leave a comment below or email me directly at ellen@triplepeakwellness.com!

When you’re exhausted and time-crunched in the morning, what’s the first thing to fall victim to the busy?

I’m going to guess it’s your nutrient-dense breakfast, which unfortunately, is just going to make a bad situation worse.

Either you skip breakfast entirely or, out of “hanger,” settle for a sugar-loaded donut or muffin at Starbucks. But as you probably know, that’s only going to lead to low energy, brain fog, lack of focus, and one giant struggle of a day.

If your goal is to operate on all cylinders like a top notch race car and make the most of your day, especially a crazy day, this is not a winning #bosslady strategy!

That’s why breakfast matters. Certain foods have the ability to increase your energy, boost your focus, and enhance your productivity, and support you in doing your best work.

Don’t worry, I’m not asking you to add more time to your already busy schedule by cooking a Paleo breakfast every morning. But instead of swinging by Starbucks to get a coffee and donut, what if you were to stop at your local Whole Foods en route to work? Not only could you grab that all-important morning coffee (which they also have at Whole Foods!), but you could also pick up one of these convenient Paleo grab-and-go breakfast combos!

Whether you eat keto, Whole30, low, moderate, or high carb Paleo, there’s a breakfast combo on this list for you.

So tomorrow morning, take just a few minutes to grab one of these 10 Paleo breakfasts at Whole Foods, eat it in your car or at your office desk, and instead of that mid-morning crash, you’ll set yourself up for a day of steady energy and productivity that will leave you feeling centered, focused, and in control!

10 GRAB AND GO PALEO BREAKFASTS AT WHOLE FOODS

LOW CARB

Wild Planet Canned Pink Salmon + Ancient Nutrition Bone Broth Protein Turmeric Packet + Bottled Water

NUTRITION FACTS: Calories: 265; Fat: 4g; Protein: 59g; Net Carbs: 0g; Sugar: 0g

VALUES: Paleo, Whole30

ON-THE-GO TIP:

• Buy a bottle of water with about 16 oz of water, add the bone broth protein to the water bottle, and shake to combine for a mobile bone broth protein shake.
• Grab a plastic fork from the prepared foods section or better yet, use your own To-Go Ware.

Proscuitto + Hard Boiled Eggs + SeaSnax

NUTRITION FACTS: Calories: 475; Fat: 36g; Protein: 40g; Net Carbs: 2g; Sugar: 0g

VALUES: Paleo, Whole30, Keto

ON-THE-GO TIP:

• No utensils needed — these are all finger foods!

Primal Kitchen Macadamia Sea Salt Bar + Picnik Butter Coffee Cappuccino

NUTRITION FACTS: Calories: 460; Fat: 35g; Protein: 25g; Net Carbs: 9g; Sugar: 4g

VALUES: Paleo

ON-THE-GO TIP:

• Each of these products come in a variety of flavors so feel free to grab a different one. Just be aware each flavor will change the nutrition facts.

MODERATE CARB

Avocado + The New Primal Beef Thins Sea Salt

NUTRITION FACTS: Calories: 334; Fat: 22g; Protein: 16g; Net Carbs: 10g; Sugar: 5g

VALUES: Paleo, Whole30

ON-THE-GO TIP:

• The New Primal Beef Thins also come in a few different flavors. Choosing a different flavor may alter the nutrition facts.
• Grab a plastic fork or spoon from the prepared foods section to eat the avocado or better yet, use your own To-Go Ware.

Coyo Yogurt Plain + 1 Pint Raspberries + 1/4 Cup Macadamia Nuts (From Bulk Section)

NUTRITION FACTS: Calories: 674; Fat: 61g; Protein: 7g; Net Carbs: 10g; Sugar: 12g

VALUES: Paleo

ON-THE-GO TIP:

• If the yogurt cup is too small for all your toppings, grab a disposable bowl or container from the prepared foods section! And don’t forget a plastic spoon (unless you packed your reusable To-Go Ware)

Suja Über Greens Juice + Justin’s Classic Almond Butter + Diestel Fresh Roasted Turkey Breast

NUTRITION FACTS: Calories: 420; Fat: 20g; Protein: 51g; Net Carbs: 13g; Sugar: 7g

VALUES: Paleo, Whole30

ON-THE-GO TIP:

• No utensils needed, although it couldn’t hurt to grab a couple napkins from the prepared foods section!

Wild Planet Wild Sardines in Extra Virgin Olive Oil + Love Beets Sweet and Smoky Shredded Beets + 3 Brazil Nuts (From Bulk Section)

NUTRITION FACTS: Calories: 344; Fat: 22g; Protein: 19g; Net carbs: 17g; Sugar: 12g

VALUES: Paleo, Whole30

ON-THE-GO TIPS:

• Combine the sardines and beets or eat them separately
• If the beets container is too small for all your toppings, grab a disposable bowl or container from the prepared foods section! And don’t forget a plastic fork (unless you packed your reusable To-Go Ware)

HIGH CARB

3/4 Cup Wildway Grain Free Granola + Forager Dairy-Free Cashewgurt Plain

NUTRITION FACTS: Calories: 507; Fat: 32g; Protein: 15g; Net Carbs: 42g; Sugar: 26g

VALUES: Paleo

ON-THE-GO TIP:

• If the yogurt cup is too small for all your toppings, grab a disposable bowl or container from the prepared foods section! And don’t forget a plastic spoon (unless you packed your reusable To-Go Ware)
• If you keep your granola portion to the 3/4 cup recommendation, you’ll have left over granola — perfect for a snack later! Or tomorrow’s breakfast!

Epic Bar Bison + RxBar Blueberry

NUTRITION FACTS: Calories: 340; Fat: 15g; Protein: 19g; Net Carbs: 27g; Sugar: 21g

VALUES: Paleo, Whole30*

ON-THE-GO TIP:

• Each of these products come in a variety of flavors so feel free to grab a different one. Just be aware each flavor will change the nutrition facts.
• *For Whole30, some Epic Bars and RxBars are Whole30 approved (the Bison Epic Bar is not Whole30 approved, but the Blueberry RxBar is) so just a little label reading to make this a Whole30 approved breakfast.

Plantain Chips (2 Servings) + Guacamole (1/3 Container) + Tanka Warrior Bar

NUTRITION FACTS: Calories: 690; Fat: 37g; Protein: 22g; Net Carbs: 58g; Sugar: 12g

VALUES: Paleo

ON-THE-GO TIP:

• If you keep to the recommended portions, you’ll have left over chips and guac — perfect for a snack later! Or tomorrow’s breakfast!

If you enjoyed this article, check out: 23 Paleo Snacks You Should Be Buying at Trader Joe’s

This post contains affiliate links. I make a small percentage from the products I link to and I will only ever share products that I truly believe in and use in my own kitchen. I would greatly appreciate your support by using my links if you plan on purchasing any of these great products!

Bone broth might be the ultimate superfood. Its been said to help treat leaky gut, improve joint health, boost your immune system, reduce wrinkles, support in detoxification… the list goes on and on!

You know you should be consuming bone broth every day, but let’s face it, when you’re always on the go, you just don’t have time to make a batch of bone broth, let alone spend 10 minutes patiently sipping a mug full.

Enter organic bone broth protein powder. It’s literally dehydrated bone broth, making it a super convenient way to reap the benefits of bone broth.

That’s why I’ve created these protein bites! They’re an easy, delicious way to get a dose of bone broth on the go while simultaneously protecting your body against the harmful, inflammatory effects of stress. And they only take 15 minutes of active work to make!

Jump to the recipe

WHY THESE GINGER TURMERIC BONE BROTH PROTEIN BITES ARE PERFECT ON THE GO

CONVENIENT WAY TO GET YOUR BONE BROTH. See above!

ANTI-INFLAMMATORY SUPPORT. Stress is a recipe for inflammation in the body. When your life is a to-do list that never ends that stress can cause chronic inflammation, which overtime, can lead to lifestyle diseases like diabetes, cardiovascular disease, and cancer. This recipe is loaded with anti-inflammatory ingredients like turmeric, ginger, and bone broth to help support you and your body in operating at your best in spite of a busy schedule.

NUTRIENT DENSE. These bites pack a lot of nutrients in a small package. Check it out:

• Cashews are loaded with vitamins and minerals like magnesium and B6.
• Sunflower butter is high in protein as well as magnesium.
• Even maple syrup, when used in moderation, has impressive beneficial antioxidants and minerals.
• And, of course, see the anti-inflammatory benefits above!

BITE-SIZED. No utensils required. When a hunger pang strikes, simply pop one in your mouth and enjoy.

TIPS FOR MAKING THE BEST GINGER TURMERIC BONE BROTH PROTEIN BITES

DON’T OVER MIX. When combining the ingredients in the food processor, less is more! The goal is a coarse mixture, not a fine mixture, because that gives these bites their texture! So instead of using the “on” button, opt for the pulse button in 1–2 second bursts so you don’t over mix.

BITES OR BALLS. I had originally planned to make this recipe protein balls, but then I realized I could shave 15 minutes off the total recipe time by turning these into bites. Because when you’re busy, every minute counts! The bites have the potential to be more crumbly than balls, but they’re faster to make. It’s up to you though — if you have time to make the balls, go for it!

USE FORCE. Whether making bites or balls, put some muscle to into shaping the mixture because that will give these bites their structural integrity. Either push the mixture firmly into the pan or using your hand, squeeze the mixture into a rough ball shape and then gently form it into a sphere with your fingers.

TRANSPORT IN A SOLID CONTAINER. When taking these bites or balls on the go, pack them in a Tupperware container to ensure they maintain their shape. Avoid ziplock bags because the bites will likely get crushed.

Gather your ingredients.

Add cashews and shredded coconut to food processor and pulse until a coarse, even mixture forms (see photo above for ideal texture).

Add sunflower butter, maple syrup, turmeric bone broth protein, and ground ginger to food processor.

Pulse food processor until a coarse, even mixture forms (the mixture should be slightly sticking together — see photo above).

Transfer mixture to an 8x8" baking pan (or similar) and using your hands, push down on the mixture to create a firm, even layer in the pan.

Let set in refrigerator for 15–20 minutes. Then remove tray and using a sharp knife, cut the mixture into squares and serve or store in a container in the fridge for later!

Anti-Inflammatory Ginger Turmeric Bone Broth Protein Bites (Paleo)

These Ginger Turmeric Bone Broth Protein Bites are an easy, delicious way to get a dose of bone broth on the go while simultaneously protecting your body against the harmful, inflammatory effects of stress. And they only take 15 minutes of active work to make!

REQUIRED EQUIPMENT: Food Processor

• 1 cup Raw Cashews
• 1/2 cup Shredded Coconut
• 1/3 cup Unsweetened Sunflower Butter
• 2 tbsp Maple Syrup
• 1 scoop Natural Force Organic Turmeric Bone Broth Protein
• 1 tbsp Ground Ginger

1. Add cashews and shredded coconut to food processor and pulse until a coarse, even mixture forms (see photo above for ideal texture).
2. Add sunflower butter, maple syrup, turmeric bone broth protein, and ground ginger to food processor and pulse until a coarse, even mixture forms (the mixture should be slightly sticking together — see photo above).
3. Transfer mixture to an 8x8" baking pan (or similar) and using your hands, push down on the mixture to create a firm, even layer in the pan.
4. Let set in refrigerator for 15–20 minutes. Then remove tray and using a sharp knife, cut the mixture into squares and serve or store.
5. Store these bites in a Tupperware container in your refrigerator for up to one week!
6. *If taking these protein bites on the go in your purse or backpack, pack them in a Tupperware container (not a ziplock bag) to ensure they maintain their shape!

VARIATIONS:

TO MAKE PROTEIN BALLS

• After step 2, using your hands, form dough into 24 3/4" diameter balls. Squeeze the dough into the palm of your hand to form a rough ball, then use your fingers to gently refine the ball into a sphere (see photo below).
• Protein balls will store for up to a week in the refrigerator.
• If taking these protein balls on the go in your purse or backpack, pack the balls in a Tupperware container (not a ziplock bag) to ensure they maintain their shape (’cause no one likes crushed balls)!

DID YOU MAKE THIS RECIPE? I’D LOVE TO SEE!

Tag me @triplepeakpaleo when you post your bites or balls on social media!

This post contains affiliate links. I make a small percentage from the products I link to and I will only ever share products that I truly believe in and use in my own kitchen. I would greatly appreciate your support by using my links if you plan on purchasing any of these great products!

SaveSave

SaveSave

SaveSave

I’m celebrating a first: the completion of my first international solo travel adventure, backpacking through Peru and Ecuador!

Last year, after several incredible months road tripping around the US and Canada, enjoying my adventures to the fullest through prioritizing my health and wellness, my 2018 travel goal was to expand my horizons even further and embark on my first multi-week international solo trip.

My motivation was two-part: First, I was determined to put my carefully crafted wellness travel routine to the test. I wanted to see if I could navigate a foreign cuisine, get by with limited access to convenient Paleo snacks, and survive ordering gluten-free and Paleo-friendly food in a foreign language (would they even know what paleo or gluten-free was?), and ultimately, continue treating my body and mind with care despite the immense challenges of travel, in order to feel my absolute best and be fully present for every second of my trip.

And secondly, I wanted to experience that beautiful gem of inspiration and awe that comes from completely removing myself from my comfort zone and opening myself up to new cultures, new sights, new food, and new ways of life.

I’m proud to say I successfully completed my first solo trip, and in the process, learned a lot about those intangible qualities that contribute to optimal health and wellness. Since returning home, I’ve noticed a subtle, yet powerful shift in my own wellbeing. I feel lighter, more creative, more inspired, more present, more positive, and there’s even been a physical shift: my psoriasis has receded and is looking the least inflamed its ever looked.

This past almost-month of solo travel has left a powerful imprint on my heart — one that I never expected — and not only has it shifted my perspective, but its undoubtedly upgraded my wellbeing and state of mind.

Here are the 6 powerful ways my recent solo travel has boosted my wellbeing and will boost yours, too.

1. SOLO TRAVEL IS EMPOWERING

This trip started by accepting a challenge: hiking the Inca Trail to Machu Picchu (pronounced Peak-choo — this is important, trust me). Even though I consider myself a hiker, this 3.5 day hike on an ancient trail through the Peruvian Andes at 10,000’+ elevation was intimidating. I had all these fears running on repeat through my head: “Am I physically capable of this?” “Will I let my team members (the group of hikers I was joining) down?” and the big, melodramatic one, “Will I survive this?”

I survived — and achieved so much more than simply hiking 26 miles. When my legs felt like they were going to seize up after countless flight of stairs, I pushed through and kept going. When I was sleep deprived after three nights of crappy tent sleep, I put a smile on my face and hiked for 10 hours. When I felt so bloated and uncomfortable after a lunch on the trail, I sucked it up, kept going, and kept cheering my teammates on.

(In case you’re thinking it was all a struggle, rest assured much of the time was spent enjoying breath-taking views of snowcapped mountains, exploring incredibly preserved ancient Incan archeological sites, connecting with my group of amazing hikers, porters, and our true gem of a Peruvian guide, Ruti, and enjoying mouth-watering, chef-prepared food!)

We so rarely have opportunities in our safe, controlled, comfortable lives to push our limits and challenge ourselves both mentally and physically to truly understand what we’re capable of surviving. My experience hiking the Inca Trail certainly can’t be compared to surviving something as horrific as having to cut your own arm off like the sobering film, 127 Hours, but I learned some empowering lessons about how I rise to a challenge, my ability to confront my fears and discomforts, and what I’m capable of surviving.

Having that confidence in my abilities has thickened my emotional skin and boosted my mental resilience and toughness in my day-to-day life.

2. SOLO TRAVEL CREATES INCREDIBLE COMMUNITY

The fear of being lonely can be a huge deterrent for solo travel. But I’d argue traveling alone enables you to create powerful connections. When you’re solo, you don’t have a friend or partner to rely on, which allows the innate human need for community to work its magic, forcing you out of your shell and creating the possibility of meeting and having conversations with people you’d never ordinarily connect with.

Even though I was traveling solo, I never actually felt like I was alone. There was always someone to connect with and learn their story, be it the traveler sitting beside me on the plane, a guide, the local serving lunch, or even the Uber driver. I walked away from this trip with new friends in Peru, Ecuador, Australia, Washington DC, New York, Florida, Holland, Missouri, Scotland… the list goes on and on!

One of the most profound connections I made was with my Ecuadorian host mother, Rocio, during my two-week stay in Quito. As part of the Spanish language school I was attending, I stayed with an Ecuadorian host family to give myself the full immersive experience — both culturally and linguistically. Even though I was there for a short amount of time, Rocio took me in like one of her own children, showing me such kindness and hospitality. Despite my broken beginner-level Spanish and her broken English, she always chatted with me, sharing stories about her and her family’s life, making me feel like part of the family.

Had I been traveling with a friend or family member, I doubt I would’ve allowed myself to open up as much, be as vulnerable as I was, and make the connections I did. I’m so deeply touched when I think back to all fascinating people I met and the connections that were forged.

With each passing trip, my community expands, and the number of people I support and am supported by grows, and that feeling of worldwide community is so, so fulfilling.

3. SOLO TRAVEL IS AN OPPORTUNITY TO REASSESS YOUR DIET

One of the thrilling things about travel is that it exposes you to unfamiliar ingredients and new ways of cooking. For example, on this trip I ate both Guinea pig and alpaca for the first time in my life (the Guinea pig was questionable, but the alpaca was excellent!).

Knowing it would be a challenge to eat strictly Paleo on this trip (and it was), I went into it with relaxed standards, committing myself to simply maintaining a gluten-free diet. But also knowing South America would inescapably be the land of sugar and carbs — potato, white rice, beans, corn, fruit, cane sugar — I decided to view these foods I seldom ate and was about to consume with gusto as a dietary experiment.

And an experiment it was. I learned some valuable lessons that I would not have otherwise taken the time at home in my carefully crafted dietary routine to discover.

First, all the carbs didn’t impact me the way I thought they would. I pictured myself gaining weight, my energy levels being all over the place, and my digestion in shambles. Though my body did feel a little fluffier at times, my energy after half a plate of carbs was not noticeably better or worse, (warning: TMI) my bowel movements were better than at home, and there was only one time I experienced real digestive distress. However, half a plateful of rice or potatoes with just 2 or so ounces of protein at every meal was not mentally or physically satiating (which could’ve been my body crying out for nutrients) — I was craving green veggies and obscene amounts of protein so hard!

The second lesson I learned was that sugar is indeed an energy-wrecker. As part of my Ecuadorian homestay, my host mother cooked breakfast and dinner for me. Wanting the full Ecuadorian cuisine experience, I happily accepted the breakfast fruit smoothie, side of fruit, and single egg. But I noticed something strange. Two hours later in my private Spanish language lessons, I was struggling to keep my eyes open. Then it hit me — the sugar in the fruit smoothie and fruit had me sugar crashing! As I later found out, my host mother added about a tablespoon and a half of cane sugar to each smoothie serving (no wonder it tasted so delicious… sigh). After this epiphany, my host mother graciously agreed to make my smoothie without the sugar and my energy levels were steady from there on out!

4. SOLO TRAVEL HELPS YOU UNDERSTAND YOUR BASIC HUMAN NEEDS

When you’re completely removed from your comfortable routine, it’s easy to feel off balance. Your routine is your routine because it makes you feel good, brings you pleasure, and nurtures all the little aspects both mentally and physically that keep you feeling your best. When you’re traveling, however, you have to build that routine from scratch.

I’m pretty in tune with knowing what I need to eat, how much physical activity I need to feel good, and how much sleep I require to thrive, but one basic human need I discovered that was less obvious to me was my need for rest and recovery.

No, I’m not talking about sleep. I’m talking about that all-important mental downtime. Time I’m not completely consumed by following directions to make sure I’m going to the right place, remaining vigilant about my safety and security, or even just exploring and seeing everything there is to see. When I’m go-go-going like that from the time I wake to the time I lay my head down to sleep, it’s a recipe for travel burnout. And the last thing I want when I’m traveling is to not enjoy it.

So I accepted that some days it’s okay for me to do nothing (aka watch Netflix, spend time in a coffee shop catching up on social media, or FaceTiming my boyfriend) because those hours or even half days of downtime (aka “me time”) fuel me and make my light shine brighter so I’m at full capacity to conquer the adventures or explorations that require my full attention!

This awareness I’ve created around this particular need of mine is something I’ve taken home with me. Despite a demanding work schedule, I’ve made sure to schedule in this me time, which in turn, has boosted my creativity and productivity!

5. SOLO TRAVEL INSPIRES AND BOOSTS CREATIVITY

Inspiration is everywhere and when you’re on your own, all your attention is free to focus on taking it all in: the detailed fabrics, the colorful buildings, the food, the elaborate churches, the animals, the tantalizing (or not so tantalizing) smells, the music of a foreign language, and other ways of being. You are in full control, able to experience it at your own speed, in your own way, without the judgment of others. There’s magic in that.

One such moment that has stuck with me was my visit to a traditional Peruvian community about an hour outside of Cuzco. When our van pulled up, we were greeted by smiling faces, the music of flute and drum, and a lovely Peruvian woman in traditional costume took me by the hand and led me into their compound.

Over the next several hours, I soaked up everything I could about how these people, people who were so different from me, lived. I learned about their farming practices, the rustic tools they used, their food and inventive food storage techniques, the animals they raised, social structure, and the mind blowing wool spinning, yarn dying, and weaving. I was even invited to wear a traditional Peruvian costume, an experience which really stuck with me.

Throughout this incredible experience, I was so touched by the unwavering hospitality, the joyful smiles, the belly laughs, and the pride this community presented in sharing their way of life. Despite having what, to American eyes, seemed to be so little, the Peruvians appeared to be so joyful and content. That realization resonated with me deeply.

Seeing the world through these different cultures for the past three and a half weeks has shifted my perspective. My way of living isn’t “the right” way, it’s just “a way” and that epiphany has helped me to approach my day-to-day with fresh eyes and let my very structured and logical brain step aside to make room for my creativity to roam free. Already with this reawakened creativity I’ve semi-decorated my new apartment, refinished a coffee table, developed a new recipe (coming soon!), and fabric painted some baby onesies! Who knows what’s next?!

6. SOLO TRAVEL OPENS YOUR EYES TO THE ADVENTURE AROUND EVERY CORNER (EVEN AT HOME)

No matter where you live, tomorrow you have the opportunity to discover some place new. It’s something that’s easy to forget when you’re existing in your comfortable day-to-day routine, but I can say with confidence, there’s a new park, a new restaurant, a new town, a new hike, a new you-name-it, waiting to be discovered right around the corner from you. Sometimes you have to take the initiative and seek out these gems and other times, if you’re open to it, the adventure will find you.

Though I’ve always been aware of this, this reality hit home during my last weekend in Quito, Ecuador. I was considering getting out of the city to visit a small cloud forest town called Mindo when an American I’d become friendly with at the Spanish school mentioned he, too, was thinking of traveling to Mindo and that we should join forces and go together. Though the introvert in me was resistant at first, the adventurer in me had assessed the situation as safe and was screaming, “Yes! This is an opportunity! Take it!”

So I took it, and saying ‘yes’ resulted in one of the most memorable adventures of the entire trip. From a $3.50 bus ride, to getting a lift into town riding in the back of a friendly local’s pick up truck (probably the highlight of my trip), to having the worst Airbnb experience ever, to eating the best trout I’ve ever had, riding a cable car, and hiking to five waterfalls, the whole 24 hour trip was an epic adventure — one I never would’ve experienced if I hadn’t led with an open mind.

Now that I’ve returned home to Seattle, I’m even more committed to saying yes to the large and small opportunities that present themselves. One simple ‘yes’ could lead to a unforgettable experience — and you better believe I want to fill my life with as many of those as possible.

TRAVEL SOLO TO BOOST YOUR WELLBEING

Anyone can experience the magic of solo travel. If you’re nervous, afraid, overwhelmed, or just plain don’t think you can do it, I want to let you in on a secret — I’ve felt all of those feelings, too. I’ve felt them, embraced those feelings, worked through them, and moved forward. And the result? A life that is exponentially richer, more vibrant, and more fulfilled than I ever thought it could be.

If solo travel interests you, start small. This weekend, take an afternoon road trip to a nearby town or state or national park. Start to get comfortable being on your own and having to rely on your instincts and intuition. Then gradually increase your solo travel time and distance. Take a weekend road trip, spend a long weekend exploring a city you’ve always wanted to visit, spend a week hiking through the US’s stunning national parks. Once this has all become second nature to you, you’ll be ready to book your first extended solo international trip! And the cool thing is, you don’t have to wait to travel internationally to reap the benefit of solo travel I mentioned above. They start to manifest when you start traveling.

If solo travel is your goal, but you don’t know how to make it happen, I’d like to help you make it happen for yourself. I invite you to schedule a free 45-minute life coaching strategy session with me. As a certified life coach and solo traveler, I will guide through defining your travel (or other) goals, determining what emotions, people, lack of resources, or otherwise are holding you back from achieving them, and come up with a plan to get you on that first solo adventure to wherever your soul is calling you! It’s possible. And it’s okay to ask for help. I’ve been there and I want you to know I’m here to support you!

SaveSave

SaveSave

SaveSave

Ellen’s Note: I’m beyond excited to welcome my friends, Michelle and Makenna, the talented mother/daughter duo behind Back Porch Paleo, to the blog! In addition to being two incredibly bright, bubbly, and kind-hearted individuals whom I deeply admire and respect, these women are masters when it comes to creating drool-worthy, Paleo-friendly comfort food recipes. Be it muffins, tortillas, donut holes, or empanadas, their recipes are so incredible, I swear you’d never suspect they were gluten-free and dairy-free unless you didn’t already know!

I was so flattered when Michelle and Makenna proposed the idea of a recipe inspired by my travels. They have outdone themselves with these Green Chile Chicken savory mini muffins! I made a batch this weekend and let me tell you, they are everything the Paleo traveler could ever want! Not only are they bite-sized, making them super convenient when you’re on the go (no need for utensils and no mess!), but they’re packed with both chicken and bone broth protein to fuel you with steady energy wherever your travels take you. And of course, the green chile flavor is perfect: not overpowering, but present enough that you’ll taste the slightest tingle of heat. I’ll be making batch every time I leave for a camping trip! I know you’re going to love them!

If you haven’t already, please check out the amazing collection of paleo recipes from Michelle and Makenna at BackPorchPaleo.com and follow them on Instagram for daily food inspiration. If you like these savory Green Chile Chicken muffins, you’ll love their eCookbook, Paleo Olé, which contains 40 delicious, paleo-friendly Mexican food recipes! I could keep gushing about how much I love these two ladies, but I’ll let you get to the recipe…

Michelle and Makenna, take it away!

First off, we’re super honored and excited to have a feature recipe here with Ellen on her great site. We met her a year ago at PaleoFX and we became fast friends. As she travels her way through the country, she occasionally finds her way to our neck of the woods here in Utah and we always make time for lunch, hikes, dinners, and always lots of visiting… what could be more fun! We love her tons and are thrilled to call her our friend.

When we were thinking of what kind of recipe to share with Ellen’s tribe here on Triple Peak Paleo, we knew it had to be something portable and loaded with goodness! Enter the savory muffin!

Back in the day (pre-Paleo) when Makenna played club volleyball and we’d travel all over the western states attending tournaments, we’d make up dozens of savory mini muffins for her and her teammates to enjoy in between games on those long days of playing team after team. They were a little bite of something to keep their energy levels up and bodies fueled. So, we thought these would be a perfect fit for Ellen and gave that recipe a paleo makeover. This flavor combo is a family favorite — green chili chicken — and the taste is reminiscent of a chicken tamale… without the grain, of course!

Make up a bunch, let them cool, freeze them, and you’re set for a grab and go snack! Perfect for a day hike, a trip to the beach, out four wheeling, skiing… the list goes on and on. We hope you love them and find ways to enjoy them no matter the adventure. We think they’ll keep your body fueled and your taste buds happy.

~ Michelle & Makenna ~ the mother/daughter duo from @backporchpaleo

Guest Recipe: Green Chile Chicken Mini Snack Muffins

REQUIRED EQUIPMENT: Mini muffin baking pan, mini baking cups, mixing bowls, whisk, spatula

• 1 3/4 cup Otto’s Cassava flour
• 2 tsp Baking Powder
• 1 tsp Baking Soda
• 1/2 tsp Redmond Real Salt
• 1 tsp Cumin
• 2 scoops Natural Force Unflavored Organic Bone Broth Protein* (Optional)
• 1/4 cup Ghee (or fat of choice) (Melted)
• 2 Eggs (Room Temperature)
• 1 1/4 cup Full Fat Coconut Milk* (Room Temperature)
• 1 cup Cooked Chicken, diced in ¼- ½” cubes
• 4 oz can Diced Green Chiles
• 2 tbsps Finely Diced Cilantro
• Chipotle Chile Flakes (Optional)
• Redmond Real Salt Kosher Salt (Optional)
• *If you’re not using the bone broth protein, reduce coconut milk to 1 cup

1. Preheat oven to 400°. Line a mini muffin pan with mini baking cups.
2. In a medium bowl, combine cassava flour, baking powder, baking soda, salt, cumin, and bone broth protein (if using). Whisk until all incorporated.
3. In a separate bowl add ghee, egg, and coconut milk. Whisk to combine.
4. Pour wet ingredients into dry ingredients, then toss in diced chicken, green chiles, and cilantro. Using a spatula, stir together until everything is well combined.
5. Spoon into lined muffin tin, mounding to fill above rim. Sprinkle with chipotle chile flakes a little sprinkle of kosher salt and additional cilantro if using.
6. Bake for 10–12 minutes until center of muffin springs back. Let cool for about 3 minutes in tin and then remove to cooling rack. Best store in refrigerator until ready to take out on your adventure for the day.

For 12 large muffins, simply adjust baking time to 22–24 minutes.

Did you make these mini muffins?! We’d love to see! Tag @triplepeakpaleo and @backporchpaleo when you post on social media!

Michelle & Makenna ~~ the mother/daughter duo from @backporchpaleo

This post contains affiliate links. I make a small percentage from the products I link to and I will only ever share products that I truly believe in and use in my own kitchen. I would greatly appreciate your support by using my links if you plan on purchasing any of these awesome products!

SaveSave

SaveSave

SaveSave

SaveSave

Stress. Temptation. Overwhelm.

When eating healthy is your goal, these are not the words you should associate with your kitchen. Quite the opposite! Your kitchen, the epicenter of your nutritional endeavors, should be a place you want to be, inspiring feelings of excitement, confidence, and creativity.

You don’t have to settle for the frustrating clutter when you look for an ingredient, the wasted time searching for a gadget that’s never where you think it is, and you definitely don’t have to subject yourself to the psychological torture of resisting those sugary treats stashed in your cupboard.

Instead of an obstacle, your kitchen should be an ally: organized, user-friendly, and overflowing with nutritious, delicious foods, all in alignment with your diet, so making a healthy choice is always easy.

Unlike cafes or restaurants, your kitchen is the one place where you’re in the nutritional driver’s seat, with complete control over the food that’s served. That means in your home, where you spend the majority of your time, it’s totally within your power to set yourself up for inevitable nutritional success!

With these 4 simple steps, you can transform your kitchen from a dysfunctional place of temptation and willpower battles into an environment that actually empowers you to crush your clean eating goals!

1. PURGE

The first step is to free yourself of everything in your kitchen that’s keeping you stuck. In order to create the path for a new, empowering relationship with food, you have to clear the existing clutter that’s standing in your way!

By purging, the goal is to break up with everything in your kitchen that’s holding you back from being the healthiest version of you — both foods and gadgets.

It’s time to say goodbye to that addicting can of Pringles, the package of cookies you swear you’ll only eat one of (but then end up eating 5… or was it 10?), the expired foods you’ve put off throwing out for several years, and the massive of amount of cooking equipment that makes your kitchen feel more like an episode of Hoarders.

If your cupboards are full of chips and cookies, don’t beat yourself up! This is a no judgement zone! The food industry has engineered these products to be super addicting so it’s not your fault. By cleansing your kitchen, you are exactly where you need to be!

Okay, so here’s what to do to purge your kitchen.

Go through these four areas — your refrigerator, freezer, cupboards, and shelves — and either throw out or, if appropriate, donate the following:

• Expired foods
• Food that has gone bad
• Foods you know you’ll never eat
• Food you know isn’t serving your health goals (hint: this is where you throw out the Pringles and the cookies :) )
• Food containing refined sugar (hint: if a sweetener sounds more like a chemical than a food, it’s probably a refined sugar)
• Food containing processed ingredients (hint: if an ingredient sounds more like a chemical than a food, it’s probably a processed ingredient)
• Kitchen equipment you haven’t used in the past year and don’t know when you’ll use again!

This purge can be an overwhelming task, so I recommend breaking it up into 3 days and tackling 2–3 bullet points at a time. Schedule time in your calendar like you would an important meeting and stick to it!

This process is about progress, not perfection, so do the best you can! If you’re unsure about whether or not a food contains refined sugar or processed ingredients, do a little research, shoot me a message, or trust what your gut is telling you. Even if you don’t break up with every single food that meets the criteria above, your kitchen will still be worlds better than it was before you began your cleanse — and that is a huge victory!

2. CLEAN

This step is pretty straightforward. Now that you’ve cleared out some shelf space, it’s time to give your kitchen a facelift and transform it into a bright, sparkling, welcoming space you actually want to be in.

This is where you’ll put in some good old fashioned elbow grease and clean the surfaces you’ve avoided for months… or maybe even years. You’ll remove the dried spills, caked on grime, and all the crumbs and debris that have built up. By the time you’re finished, you’ll have a space that’s a clean as your new eating routine!

If possible, use non-toxic cleaning products. Your skin is your largest organ and absorbs everything it comes into contact with. That includes the potentially harmful chemicals used in most conventional cleaning products. However, you if don’t’ have access to non-toxic cleaning products, don’t let that stop you! A kitchen cleaned with conventional cleaning products is still a massive upgrade from a dirty kitchen.

Here’s what to do. Remove any food or gadgets and sweep, scrub, and/or wipe down the following areas:

• Refrigerator shelves, drawers, and exterior
• Freezer shelves
• Cupboards (including exterior)
• Shelves
• Counter and table tops
• Stove top
• Sink
• Bonus: kitchen floor

I recommend splitting this cleaning phase into at least two days. Tackle half of the bullet points one day and finish the rest on the day two. Cleaning your entire kitchen in one go is overwhelming, like I’ve mentioned, overwhelming is not what we’re after. By breaking it up into two days, this task becomes a much smaller, more manageable chunk of work!

3. RESTOCK

Once you’ve tossed all the foods that are holding you back and created a clean environment where you can do your best cooking, it’s time to stock your kitchen with whole foods that will nourish your body and fast track your health goals!

In this step, you’ll hit your local grocery store and fill your shopping cart with clean, high quality foods.

You may be wondering what exactly I mean by “real food,” “clean foods,” or “high quality food,” so here’s a sneak peak of one of the handouts from my free, 7-day Total Kitchen Cleanse program with guidelines for the foods to fill your grocery cart with.

Here’s what’s the do to restock.

• Shop the perimeter of the grocery store. As a rule of thumb, the perimeter is most often where you’ll find the fresh, real foods like produce, meats, and seafood — foods you should be stocking up on! The inner aisles mostly contain the processed foods you want to steer clear of.
• Buy food that is grown by the earth, not a laboratory. Apples, avocados, lettuce, grass-fed steak, almond butter, wild caught salmon, broccoli… these are all foods that are exactly the way nature intended them. And your body knows what do with these!
• If an ingredient looks more like a chemical than a food, don’t buy it. You already learned to identify refined sugar and processed ingredients during the purge, so continue to stick to those rules during your restock.
• Upgrade your usual meals with clean eating swaps. Eating clean has come a long way in the past decade, so many of your usual ingredients can easily be upgraded for a healthier alternative. For example, instead of pasta, purchase zucchini noodles or a spaghetti squash!

This again, this is about progress, not perfection. Don’t stress yourself out over making sure that everything you pick is 100% Paleo or totally clean. Follow the guidelines above, trust your gut, and do your best. If you’re questioning whether or not a food fits your new clean eating standards, you probably shouldn’t get it!

4. REORGANIZE

You may have expected the kitchen cleanse to end with the restock, but my friends, there is one more essential step. Now that you’ve acquired all this glorious health-supporting food, it’s time to organize it, along with your kitchen equipment, to make your kitchen a place where you’re in total control.

To do this, you’ll group different categories of food and cooking equipment in their own individual locations, making them as easy to find as possible. For example, if you’re looking for a bag of walnuts, you won’t have to search through 3 different cupboards — you’ll know exactly which cupboard to look in — the one that has all your nuts and seeds.

Then, you’ll redistribute these different groups throughout your kitchen so the items you use most are the most easily accessible.

Here are the 3 keys to upgrade your kitchen organization:

1. Group similar items in one location. Put all pans in one cupboard, place all snacks on one shelf. By grouping similar items, you’ll know exactly what your options are with one glance versus having to open every cabinet.
2. Use clear organizer bins. Organizer bins are one simple method for keeping similar items (especially small, loose items like snacks or spices) in one place. With a clear bin, not only can you can see exactly what’s in it, but you can also pull it off a shelf and look through it.
3. Place commonly used items within easy reach. Make the foods or equipment you use (or want to use) on a daily basis as easily accessible as possible by placing them on chest or eye level height shelves. By doing so, you’ll remove a barrier of use by eliminating the need to bend down or dig through a cabinet. Conversely, put items you rarely use on shelves that are harder to access.

There you go! You now have the information you need to create an organized, user-friendly kitchen that makes cooking and eating healthy food efficient, easy, and hopefully even, fun!

YOU DON’T HAVE TO DO IT ALONE

If you want to declutter your kitchen to set yourself up for clean eating success, but don’t want to do it alone, I’ve got some great news for you: you don’t have to!

I offer a free, 7-day group coaching program called The Total Kitchen Cleanse, during which I’ll guide you through purging, cleaning, restocking, and reorganizing to transform your kitchen from a dysfunctional place of temptation and willpower battles into an environment that actually empowers you to crush your clean eating goals.

The cleanse takes place in a closed Facebook group where you’ll receive:

• Daily video instruction
• Downloadable PDF handouts that make identifying refined sugars, processed foods, non-toxic cleaning products, high quality foods, and reorganizing your kitchen easy
• Daily action step check lists that break down exactly what tasks you need to complete each day
• A community of enthusiastic kitchen cleansers who will be there to support you and hold you accountable everyday
• And I’ll be in the Facebook group everyday, answering your questions and cheering you on!

If you’ve been thinking about getting on the healthy eating train and aren’t sure where to start, or if you’ve been eating clean for awhile, but have noticed your healthy habits starting to slip, or if you just want to take the overwhelm out of cleaning your kitchen, this free 7-day Kitchen Cleanse is for you!

The next Total Kitchen Cleanse kicks off on this fall and I’ve got space for just 30 people. To grab your spot before they’re all gone, sign up below!

SaveSave

SaveSave

Sign up for The Total Kitchen Cleanse

By signing up, you consent to be added to my group coaching newsletter, which will provide important information on group coaching enrollment periods, sign up details, and information on future coaching programs to make healthy living easier! You have the option to unsubscribe on the bottom of every email. To learn more, check out my privacy policy.

* indicates required

Email Address *

First Name

Ellen’s note: This article was updated April 18th, 2018 to include new paleo snacks at Trader Joe’s and remove the products that have been discontinued. Enjoy!

Just because a product looks healthy, doesn’t mean it is. Avoid health-harming foods with these clean eats at Trader Joe’s!

THE 2018 UPDATE

Since this article was written in spring of 2017 Trader Joe’s has introduced a plethora of new paleo products and said goodbye to a few favorites on this list. If you read this article when it was first published, here’s a brief recap of what’s different:

GOODBYE TO:

• Grainless Granola (very sad to see this one go!)
• Nutty Seedy Fruity Bar

WHAT’S NEW:

• Canned Wild Alaskan Pink Salmon
• Canned Wild Caught Sardines in Olive Oil
• Organic Apple Strawberry Fruit Sauce Crushers
• Strawberry Chia 100% Juice Smoothie
• Sliced Prosciutto
• Avocado’s Number Guacamole to Go
• Seasoned Kale Chips
• Dried Fruit Bars in 4 flavors
• Organic Coconut Chips
• Chomps Grass-fed Beef Sticks
• Nothing But Fruit & Nuts: Date, Hazelnut, Cacao treats
• Organic Coconut Sesame Seed Clusters

WHY DO YOU LOVE SHOPPING AT TRADER JOE’S?

Is it the super low prices? The fun, whimsical branding? The smorgasbord of unique and convenient products? Or because there are so many seemingly healthy options?

If your reasons include the latter, there’s something you need to know: many of the products at Trader Joe’s contain highly processed industrial oils that will wreak havoc on your health.

Seemingly innocent ingredients like soybean oil, canola oil, vegetable oil, palm oil, and peanut oil (just to name a few) actually cause inflammation and oxidative stress in your body, which overtime, can lead to a number serious health problems including obesity, diabetes, chronic digestive issues, cardiovascular disease, alzheimer’s, and cancer. That’s scary stuff. And it’s the reason industrial oils are not part of the Paleo Diet.

Now don’t get me wrong — I don’t want you to stop shopping at Trader Joe’s! I love Trader Joe’s! But if you want to feel good and look great, you can’t blindly trust your favorite brands — you have to become a label detective! That means before putting something into your shopping cart, taking 5 seconds to look at the ingredients list with a critical eye to identify industrial oils that are detrimental to your health.

These are the health-harming industrial oils you need to avoid:

• Corn Oil
• Cottonseed Oil
• Soybean Oil
• Canola (Rapeseed) Oil
• Peanut Oil
• Vegetable Oil
• Safflower Oil
• Sunflower Oil
• Palm and Palm Kernel Oil
• Cottonseed Oil
• Grapeseed Oil
• Conventional Mayonnaise
• Margarine
• Shortening
• Hydrogenated Oils

That’s a long list! Now that you’re avoiding all these pro-inflammitory oils, what’s even left to eat? Don’t worry, there are still plenty of delicious and convenient foods at Trader Joe’s that are good for your gut!

Here are the grab ‘n go paleo snacks at Trader Joe’s that you can feel confident about putting in your shopping cart.

GET YOUR TRADER JOE’S SNACKS SHOPPING CHEAT SHEET HERE

1. FRUIT BAR (APPLE + COCONUT)

PRICE: $.99

INGREDIENTS: Apple, Coconut

ADDITIONAL FLAVORS: Apple + Mango, Apple + Strawberry, Apple + Banana

WHY IT’S AWESOME: These are Trader Joe’s version of the “That’s It” bar. They’re great because they cost less than a dollar and each bar is made up of just 2 simple ingredients! Plus, they come in 3 other flavors to keep your palette entertained. These bars are a convenient natural source of carbohydrates when you need a boost!

2. JUST BEETS

PRICE: $2.99

INGREDIENTS: Beets

WHY IT’S AWESOME: Forget the raw carrot sticks! Now you can get your serving of veggies in the fun way. The name says it all — this snack is literally just dehydrated beets. Crunchy and slightly sweet, these make a delicious and nutritious chip substitute! For a well-rounded snack, try these with a packet of Trader Joe’s guacamole to go (#17).

3. RX BAR (CHOCOLATE SEA SALT)

PRICE: $1.99

INGREDIENTS: Dates, Eggs Whites, Cashews, Almonds, Cacao, Cocoa, Natural Chocolate Flavor, Sea Salt

ADDITIONAL FLAVORS: Mixed Berry, Chocolate Coconut, Blueberry. Note that the Peanut Butter RX Bar is not paleo.

WHY IT’S AWESOME: You’ve never tasted a protein bar this good! Seriously, it’s like eating dessert! And yet the ingredients are simple, natural, and each of these bars has 12 grams of protein to keep your energy steady when your tummy starts rumbling. Trader Joe’s carries several other flavors including Coconut Chocolate, Blueberry, and Berry for the best price I’ve seen in a store!

4. FREEZE DRIED BLUEBERRIES

PRICE: $2.99

INGREDIENTS: Blueberries

ADDITIONAL FLAVORS: Freeze Dried Raspberries, Bananas, Strawberries, Pineapples, Fuji Apple Slices

WHY IT’S AWESOME: Yet another product in the Trader Joe’s line up that is a fun twist on one simple ingredient. These freeze dried blueberries are additive-free and have a sweet, satisfying crunch! Just try not to pound an entire bag in one sitting — though one bag is a single serving, it contains 25 grams of sugar, which may leave you sugar crashing. For a tarter crunch, look for TJ’s freeze dried raspberries!

5. COCONUT WATER

PRICE: $2.99

INGREDIENTS: Coconut Water

WHY IT’S AWESOME: Single origin, one ingredient, totally refreshing, and packed with essential electrolytes to keep your body functioning smoothly. And it comes in a single serving bottle, making it easy to keep your portion size — and consequently, your sugar intake — in check.

6. EPIC BAR (BISON)

PRICE: $2.49

INGREDIENTS: Bison, Uncured Bacon — No Nitrates or Nitrates Added (Pork, Water, Brown Sugar*, Salt, Vinegar, Celery Powder, Sea Salt), Dried Cranberries (Cranberries, Apple Juice Concentrate), Lactic Acid (not from milk), Celery Powder, Sea Salt

* The brown sugar is part of fermentation process to cure the bacon. It serves as food for the bacteria curing the meat so the actual brown sugar content is minimal in the final product. I consider this acceptable, but others may have varying opinions.

ADDITIONAL FLAVORS: Chicken Sriracha

WHY IT’S AWESOME: Trader Joe’s sells these bars in several different flavors including Chicken Sriracha. They’re a convenient and delicious source of protein, made with 100% natural bison. And to give you some warm fuzzies, Epic is committed to sustainability and recently partnered with a Northstar Bison to purchase 1,000 baby bison with the mission to eliminate waste and honor nature by using every part of their bison.

Beware of the Chicken Sriracha bar… its got a serious bite!

7. GT’S KOMBUCHA (GINGERADE)

PRICE: $2.99

INGREDIENTS: 100% G.T.’s Organic Raw Kombucha (Organically Produced), Fresh Pressed Ginger Juice (Organically Produced)

ADDITIONAL FLAVORS: Cayennade, Triology

WHY IT’S AWESOME: Kombucha is a sweet, slightly carbonated, fermented tea that’s packed with probiotics, making it great for your gut and digestion (among other things). This drink is sweet, flavored to perfection, is deliciously refreshing, and is so good for you! Trader Joe’s carries the Gingerade flavor and Synergy Trilogy flavor (a more fruity flavor) at a price that beats every other retailer in town.

8. JUST MANGO SLICES

PRICE: $2.99

INGREDIENTS: Dried Mangos

ADDITIONAL FLAVORS: Other dried fruits at Trader Joe’s also fall into the paleo snacks category, so if you’re not feeling mango, just check the label and make sure the only ingredient is the dried fruit (no additives or preservatives allowed)!

WHY IT’S AWESOME: One natural ingredient, no additives, with slices can be sweet or tart, but always perfectly chewy!

9. FANCY RAW MIXED NUTS

PRICE: $7.99

INGREDIENTS: Cashews, Almonds, Brazil Nuts, Filberts, Pecans

ADDITIONAL FLAVORS: Like the dried fruit, Trader Joe’s has a large assortment of nuts so if you prefer a different mix or type of nut, choose nuts without added sugar, industrial oils, and/or preservations. There should be just one ingredient listed — the nut!

WHY IT’S AWESOME: Sometimes trail mixes are filled with more junk than actual nuts… but not this one! This bag of mixed nuts contains only the good stuff! Nuts are a great source of healthy fat and protein and a handful can be the perfect solution to take the edge off when hunger strikes. But do try to keep it to a handful — nuts are calorie dense and even though I don’t promote calorie counting, it is important to be aware of what you’re consuming.

10. LARABAR (APPLE PIE)

PRICE: $1.29

INGREDIENTS: Dates, Almonds, Unsweetened Apples, Walnuts, Raisins, Cinnamon

ADDITIONAL FLAVORS: Cherry Pie, Cashew Cookie. You may also see other peanut containing flavors, but heads up — peanuts are legumes, and legumes are excluded from the Paleo Diet, so those flavors are not considered paleo.

WHY IT’S AWESOME: Larabars are a convenient and tasty way get some quality carbs on the go!

11. ORGANIC FRUITS & VEGETABLES

PRICE: Varies

INGREDIENTS: Varies per fruit, but it should be one single ingredient!

WHY IT’S AWESOME: When in doubt, choose an organic fruit or vegetable to nosh on! Trader Joe’s sells a large variety of organic produce at very reasonable prices. They’re tasty, they provide your body with quality carbohydrates, and are packed with important vitamins and minerals! You can go wrong with a food that was grown the way nature intended.

12. WILD CAUGHT SARDINES IN OLIVE OIL

PRICE: $2.49

INGREDIENTS: Sardines, olive oil

WHY IT’S AWESOME: Sardines are a nutritional powerhouse! In addition to protein, sardines are loaded with beneficial EPA and DHA Omega-3 fatty acids which reduces inflammation, increase heart health, improve joint pain, and boost mental clarity. Sardines make a great snack because the tins are a perfect serving size so you can throw it in your bag, eat it, and then dispose of the container — no mess required!

13. WILD ALASKAN PINK SALMON

PRICE: $2.99

INGREDIENTS: Alaskan pink salmon

WHY IT’S AWESOME: Similar to the sardines, canned Alaskan salmon is a great source of omega-3 fatty acids and a convenient way to enjoy some protein on the go! If you’re not on the sardine train just yet (don’t worry about it, it took me 2+ years before I worked up the courage to try sardines!) canned salmon is a great place to start!

14. ORGANIC FRUIT SAUCE CRUSHERS

PRICE: $2.79

INGREDIENTS: Organic fruit puree, varies per flavor

ADDITIONAL FLAVORS: Apple Mango, Apple Banana, Apple Strawberry, Apple, Apple Carrot

WHY IT’S AWESOME: Yes, these look like baby food, and yes, they could very well be used as baby food, but these are actually a super convenient way to eat flavored apple sauce on the go! No more messy apple sauce cup with the peel-off lid and the crushing realization you don’t have a spoon. Just twist the resealable cap off a packet, suck, and you’ve got a deliciously sweet serving of applesauce.

15. STRAWBERRY CHIA 100% JUICE SMOOTHIE

PRICE: $2.99

INGREDIENTS: Strawberry puree, chia seeds, apple juice

WHY IT’S AWESOME: This juice smoothie contains just three simple ingredients. Usually I’d be wary of a juice smoothie because even though it’s made from fruit, it’s still sugar, which is a recipe for an energy spike, followed by a swift crash. But the chia seeds provide healthy fat and protein, which can slow down the absorption of sugar and prevent a sugar spike. If you choose to try this drink, notice your energy levels immediately after drinking the smoothie as well as two hours later to see how you respond. If your energy remains steady, this is a good choice for you. If your energy spikes and then crashes, however, this might not be the best snack choice for you.

Note that the other fruit smoothies at Trader Joe’s are not listed for a reason. The mango fruit smoothie for example, contains modified cornstarch. No thank you.

16. CHOMPS GRASS-FED BEEF STICKS

PRICE: $1.69

INGREDIENTS: 100% Grass-fed beef, water, sea salt, encapsulated lactic acid, celery juice, black pepper, red pepper, garlic powder, coriander, stuffed in a beef collagen casing.

WHY IT’S AWESOME: Chomps sticks are an affordable, convenient, and delicious way to get high quality grass-fed beef. I didn’t include Chomps on the original 2017 list because my research yielded questionable results about the “encapsulated lactic acid” ingredient. Since then, however, I’ve talked to one of the owners of Chomps and the sticks have received both Whole 30 and Paleo certifications, so I’m a supporter!

17. AVOCADO’S NUMBER GUACAMOLE TO GO

PRICE: $3.99 (includes 6, 2 oz guacamole packets)

INGREDIENTS: Hass avocado, distilled vinegar, water, jalapeño pepper, salt, dehydrated onion, granulated garlic

WHY IT’S AWESOME: Does it get better than individual servings of guacamole? Hardly! Enjoy a 2 oz packet of guac with a side of raw carrots or paleo-friendly crackers for a satisfying snack or heck, just squeeze and eat the guacamole on it’s own. Either way, you’ll get a serving of healthy fats that’ll satisfy your hunger and give you steady, long lasting energy.

18. SLICED PROSCIUTTO

PRICE: $3.99

INGREDIENTS: pork, salt

WHY IT’S AWESOME: Trader Joe’s prosciutto isn’t made with the highest quality pork, but it’s minimally processed deli meat that contains just two simple ingredients: pork and salt. Even high quality brands like Applegate Naturals contains concerning additives to like carrageenan, a thickener or emulsifier, which can cause inflammation, so for a quick protein pick-me-up, this prosciutto is the safe way to go!

19. NOTHING BUT FRUIT & NUTS: DATE, HAZELNUT, CACAO

PRICE: $3.99

INGREDIENTS: Dates, hazelnuts, cacao

ADDITIONAL FLAVORS: Fig & Walnut

WHY IT’S AWESOME: I’m giving Trader Joe’s an A+ on this product. It’s made with 3 simple, real food ingredients, each serving is conveniently packaged in individual wrappers, and it’s super tasty! It’s a great dessert snack because it’s sweet, but not too sweet, making it the perfect way to curb a sugar craving.

20. SEASONED KALE CHIPS

PRICE: $3.99

INGREDIENTS: Kale, cashews, tahini (ground sesame seed), carrot powder, onion powder, cane sugar, lemon juice concentrate, mustard powder, sea salt, garlic powder.

WHY IT’S AWESOME: These kale chips are like a vegetable oasis in a food genre overflowing for nut and fruit based bars! Kale chips are crunchy and salty, perfect for the snacker with a savory tooth. Just be careful not to crush them if packing if a backpack or work bag, otherwise you’ll be eating seasoned kale chip dust.

21. DRIED FRUIT BARS

PRICE: $.69

INGREDIENTS: fruit puree, varies by flavor

ADDITIONAL FLAVORS: Apple Mango, Apple Strawberry, Apple Apricot, Apple Raspberry

WHY IT’S AWESOME: They’re cheap, made with real fruit, and an easy, fast way to get a quick pick me up between meetings or on the go! Plus, they come in 4 delicious flavors so you’ll never get bored!

22. ORGANIC UNSWEETENED COCONUT CHIPS

PRICE: $1.99

INGREDIENTS: Organic coconut

WHY IT’S AWESOME: If you’re looking for a low carb, high fat snack, look no further than these unsweetened coconut chips. There’s nothing fancy about them, but that’s a good thing. Keep a bag of these coconut flakes at your desk and eat a handful or two when a hunger craving hits!

23. ORGANIC SESAME SEED CLUSTERS

PRICE: $1.99

INGREDIENTS: Organic dried coconut, organic coconut sugar, organic white sesame seeds, organic black seseame seeds, organic tapioca syrup, water, himalayan pink salt.

WHY IT’S AWESOME: Good luck not eating an entire bag of these in one sitting! They’re that good. Made with simple, organic ingredients, these sesame seed clusters will totally enable your sweet tooth. While I don’t recommend these as an everyday snack, they certainly make a tasty special occasion treat!

SHOP SMARTER TO LIVE BETTER

When you become a label detective and start paying attention to the ingredients in pre-packaged foods, I’m not going to lie — it can be overwhelming. You’ll start noticing health-harming toxins like industrial oils, hidden sugars, and other random chemicals in so many products you never would’ve suspected. But don’t bury your head in the sand and turn a blind eye to these discoveries.

When you eliminate pro-inflammatory ingredients like these from your diet, you set yourself up for drastic health improvements including, but not limited to: eliminating bloating and gas, fewer stomach aches, better skin complexion, less achy muscles and joints, and even loosing weight!

To beat back the overwhelm of detoxing the food you’re eating, start small. Start by swapping your regular snacks for any of the 13 paleo snacks at Trader Joe’s. And with each grocery shopping trip, pick 5 products that you’re going to be a label detective for. If you notice an industrial oil you should be avoid, put the food product back on the shelf and find an alternative! After a few months, you’ll have eased into a new grocery shopping routine full of clean foods to set you up for an effortlessly healthy diet!

GET YOUR TRADER JOE’S SNACKS SHOPPING CHEAT SHEET HERE

Still overwhelmed by the hidden ingredients on product labels? Don’t worry! Take the guesswork out of label reading and put yourself on the fast track to eating clean with my free 7 day Total Kitchen Cleanse. To find out when the next Kitchen Cleanse begins, sign up here.

I am in no way affiliated with Trader Joe’s. These are solely my own recommendations based my own shopping, research, and use. The prices and availability of the products listed here may vary depending on your location.