Paleo Pork BBQ with Cabbage and Beet Slaw


Paleo Pork BBQ with Cabbage and Beet Slaw

I typically tweak recipes to my own liking, but I have to say, this
pork BBQ is so amazing as it is that I really don’t want to change it!
The only thing that I would suggest is using a lot less salt than
called for – you just don’t need it!

As a native North Carolinian I can’t eat BBQ without slaw. It’s just
unnatural. While this isn’t your typical mustard-based slaw that I
grew up eating, it is a recipe that has quickly become a favorite in
our house. I hope you like it too!

– 1 small red cabbage
– 4 red beets
– 1 bunch parsley, rough chopped
– 1/4 c honey
– 1/2 c apple cider vinegar
– 3 Tbsp olive oil
– 1/2 tsp pepper
– dash of salt
– sliced almonds (opt)

Shred cabbage and beets in food processor (using shredding
attachment). Transfer to large bowl and toss with remaining
ingredients. Store in fridge for couple of hours before eating, for
best flavor. Top with sliced almonds if desired.


Paleo Simple Stew


Paleo Simple Stew:
– 1 lb grassfed ground beef
– 1/2 lb mild Italian sausage, cut into 1 inch pieces
– Chopped Veggies – LOTS! I use mostly root veggies for this: beets,
parsnips, carrots, turnips, rutabagas, sweet potatoes…
– 1 bunch parsley, rough chopped
– several cloves of garlic, rough chopped
– 2 tsp freshly ground pepper
– Chicken broth (homemade if possible – LINK to blog post) to just
cover veggies and meat
– 2-3 Tbsp bacon grease or olive oil

First heat oil and pbrown meat in large stockpot. Then throw
everything else in and bring to boil. Reduce to simmer for 1.5 to 2
hours. *Can also make this in a slow-cooker!


Paleo Breakfast Recipes: Day 1


Paleo Breakfast Recipes: Day 1

Sugar-free Bacon
“Brown” Eggs
Paleo Chocolate Chip Pancakes

I cooked the bacon first, because I like to munch on bacon while
cooking (who doesn’t?), and so that I could use the bacon grease for
the eggs!

1lb organic, sugar-free bacon cooked in the skillet. Drain most of
bacon grease, leaving about a tablespoon or so.

Crack your eggs.

Throw into the hot skillet as many as you desire. We
typically use a dozen eggs between the three of us. Cook until you
like – Japheth likes them really wet, I don’t!

Now for the paleo pancakes (yummmm):

1/2 c nut butter (NOT peanut butter)
2 ripe bananas, mashed but lumpy
3 eggs, whisked
2 Tbsp coconut flour
1 tsp baking soda
2 tsp cinnamon
1 tsp vanilla
1/2 c dark (70%) chocolate chips

Throw all ingredients into bowl and mix well. Drop by ice cream scoop
full onto hot, oiled/greased skillet. Flip when bubbly. Serve with
honey or maple syrup and fruit if desired!


Paleo Meals for a Day


Paleo Meals for a Day

My goal is to post a weekly blog that captures a typical day of eating
in our house, complete with recipes. Many of our clients ask us for
recipes, meal ideas, and just ideas for new things to try. Also, if
you’re like me, you like to hear about what other health-conscious
people who share similar dietary interests are trying and eating! As
you know everything I post will be paleo, gluten-free, and processed
sugar-free. Please give feedback – I hope to keep it going as long as
there’s interest!

Paleo Meals for a Day: Day 1

Today I woke determined to make  breakfast. Normally Japheth makes the
breakfast: eggs cooked in coconut oil or bacon grease. But today
I wanted more. And by some miracle at 7am everyone in the house was
still sleeping. It was as if the universe wanted me to make pancakes.
So here was our breakfast today:

Sugar-free Bacon
“Brown” Eggs
Paleo chocolate chip pancakes

We eat several small meals a day, usually consisting of about 3oz
protein and lots of veggies! So for the next few meals we ate from a
big pot of stew I had made the day before, which
included all the protein, carbs and fat needed for our meals.

This morning, after my doctor appointment and before my chiropractor
appointment I threw together a quick meal into the slow-cooker. Then I
made a quick veggie side – my favorite slaw.  This was ready just in
time for an amazing dinner:

Slow-cooked Pork BBQ
Cabbage and Beet Slaw

By the way, I’ve mentioned I like to snack right? As is typical, today

we snacked on chocolate (of course), paleo granola, and dried
fruit (no sugar or sulfur added).

That’s it. If you have meats and veggies in your house these are super
quick and easy. Hope you try them and enjoy!


Bring Your Kids!


Bring Your Kids!
Do any of these thoughts resonate with you?
I would LOVE to do a class with my toddler and meet other moms…something active, and maybe a little yoga too.
My child is struggling with regulation/attention issues…help!
I really want my child to learn a little more self-confidence and strength…
My child is not doing well in school and his behavior is interfering with learning. I don’t know what to do.
I need my teenager to relax – she has so much going on and is stressed and anxious all the time!
Did you know that we offer fitness, yoga, and martial arts classes and private sessions for kids? Our classes span over every age group, from Parent and Me (tots) to elementary age, to preteens and teenagers. When needed, we can also collaborate with schools and other professionals who work with your children to develop and implement the best and most consistent plan possible, based on your child’s needs.
Combined, Japheth and I have over 30 years of experience working with children in a variety of settings. Working with children has always been a passion of mine, so it made sense to combine that with my love of yoga and fitness! I could write a book on all of the benefits of yoga and fitness for children, but since this is a blog post I’ll be brief 🙂 Here are a few things that our fitness and yoga programs can do for your child:
  • promote overall physical and emotional health
  • provide a fun, healthy, and welcoming environment for your child
  • increase strength, balance and coordination
  • decrease body fat
  • improve sleep
  • improve body awareness
  • improve focus, concentration, attention, regulation, and motivation
  • strengthen cognition, improve academic performance
  • combat stress, anxiety, depression, and/or other mental health concerns
  • decrease risk of obesity, high blood pressure, and disease
  • increase self-confidence and self-acceptance
  • promote social skills
There are so many positive effects of fitness and yoga for kids, and continued research to support this. Water and Rock Studio is unique due to our holistic approach to health, as well as our experience with and knowledge of varied fitness modalities. We personalize our individual and small group sessions/classes and strive to help improve your child’s physical, emotional and mental health. So bring your kids to Water and Rock Studio – we can’t wait to meet them!

Everyday Naturopathy

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Everyday Naturopathy

My knowledge and use of naturopathic remedies is evolving. I’m fairly
new to it, and endlessly fascinated. It makes sense, of course, that
these natural resources would be able to heal our wounds, alleviate
our pain, and cure our diseases. But after decades of using
conventional medicine, of not even considering alternatives, of
trusting everything the doctor tells us, it’s difficult to change this
mindset, even if it means giving our bodies the purest, healthiest,
and often simplest treatment. I’ve been reading about, advising
students, and using some naturopathic and integrative remedies for a
few years, but became even more committed to living as naturally as
possible after having my second baby. Xavier was a healthy baby
overall, but suffered from significant reflux and digestive issues
when he was a newborn. Japheth and I had to watch him screaming and
writhing in pain every night, unable to sleep, unable to find comfort
in anything that we did. He developed a rash all over his body and
spit up almost as much as he ate. We went to two pediatricians: one
dismissed it as a common problem; the other said the rash will go away
“by the time he’s able to smile for pictures” and prescribed Zantac.
Now as someone who had suffered from GERD for years and who
understands all too well the negative effects and addictive qualities
of acid reflux medications, you can imagine how disturbed I was at the
idea of my 2 month old going on Zantac. Enter our wonderful
naturopathic doctor and friend, “Dr. Anya”. Anya took one look at
Xavier and pronounced him allergic to something I was eating, put me
on an elimination diet, and recommended a few other natural methods to
use to help him find a little more comfort, and sleep. A few days
later Xavier was like a different baby. Sleeping better and clearly
feeling better, no longer in pain. I gave life to this child and there
is nothing that I wouldn’t do for him, so giving up eggs and dairy for
a while was nothing. But it meant everything.

Dr. Anya can be reached at:

Since then I’ve used and researched other naturopathic healing
techniques, including herbal remedies, homemade skincare, and
essential oils. We drink herbal teas for anything from lactation to
stress to fatigue. We use essential oils to help with allergies, sleep
difficulties, and teething. It’s wonderful to have “medicines” that I
don’t have to worry about being unsafe for our children or toxic to
us. I don’t need a translation for the ingredients on the label. It
just makes sense.

If you haven’t yet delved into this world, I encourage you to do so!
Here are some herbs and oils often used for common conditions. *if
you’re considering giving these a try please consider any medications
you may be taking and check with a doctor if needed. There are many
different ways to use herbs and eos so please do your research to make
sure you’re using them in the safest and most effective way!

Seasonal Allergies-  herbs:ginkgo biloba, stinging nettles, milk
thistle, yarrow; oils: peppermint, lemon, lavender

Headaches- herbs: feverfew, valerian root; oils: peppermint or a blend
of peppermint, rosemary, lavender and eucalyptus

Stress- herbs: lemon balm, chamomile, lavender, nettles, ashwaganda;
oils: lavender, lemon, orange

This is just a sampling. Please feel free to research on your own when
you have a need for something, and of course we’re happy to help too!
For more information regarding naturopathic medicine:

Also we can talk with you about recommending/referring you to a
naturopathic or integrative doctor if needed.


Functional Fitness My Way



Functional Fitness My Way

Ok so anyone that knows me knows that I’m not a naturally competitive
person, or the “do or die” personality type. When I was a child my
brother would get so frustrated by my lack of drive when it came to
sports that he would pummel me with a tennis ball, or just give up and
play by himself. Don’t feel bad for me, I was perfectly happy staying
out of his way because he WAS competitive and fierce. And I admired
that. I just didn’t have any desire to be that way.

As an adult, yoga came naturally to me. I love the concept of letting
go of the ego, of minding your own mat and not worrying about your
neighbor, of forgiving yourself when your practice isn’t quite what
you want it to be that day. No scorecard, no points, no pressure.

So my approach to fitness, as you can imagine, was similar. I got my
gym membership, and became a fan of the elliptical, especially when I
could use it in the fancy schmancy movie theatre at the gym – what?!
How cool is that? Yeah, I burned a couple of hundred calories, lifted
a few weights on the machines, and called it a day. Then Japheth introduced
me to CrossFit. It was a whole new world. Functional varied movements
done at high intensity, a different workout everyday, some as short as
5 minutes! I thought the concept was amazing. And the research, and
not to mention testimonials, claiming its health benefits were
intriguing. Working out in that way felt great, better than an hour or
two at the gym, and in a month of doing these short, intense workouts
I was in better shape than after years of movie theatre gym workouts.
Intensity, competition, had whole new meanings to me. I realized that
I don’t have a desire to compete with others, but I do have a desire
to compete with myself. Like now, I’m competing with past me to get
below wedding weight (isn’t that where we all want to be, ladies?).
I’m competing each week to hit another PR (personal record) in number
of burpees or sumo deadlift weight. And there’s no one there to hit me
with tennis balls if I don’t do it. Just me. And maybe Japheth…just

Functional fitness is what it sounds like: a functional way of working
out. You can do it at home or at work, you can do a workout in 40
minutes or in 5. You can do a workout with no equipment and still get
amazing results. You can even use your baby as a kettlebell. Now that
I’m a busy mom of two I workout daily, most often at home, doing 5-10
minute workouts. Sometimes with Quinn on my back and Xavi at my feet.
It’s Functional Fitness, my way. It works and I’m in the best shape
I’ve been in in years.

Try it, if you haven’t already, and let us know: What’s your way?


A Paleo Kitchen…where to begin?



A Paleo Kitchen…where to begin?

Starting a new way of eating is challenging, exciting, and a little
overwhelming. You’ve spent years eating a certain way, or maybe
bouncing from one diet to another, and the thought of making more
changes makes you a little nauseous.  Maybe if you just switch out a
couple of things: use coconut milk instead of cow’s milk, but keep the
cheese. Use almond flour instead of white flour, but keep the
spaghetti noodles. Add a few veggies to the refrigerator stock.
Hmmmmm. That’s one plan. OR you could have confidence in your
commitment to make a healthier life for yourself and your family and
see this as an opportunity to cleanse, renew, and refresh. And really,
why are you clinging to those pudding cups? That cereal? The diet
Pepsi? What’s holding you back?

Once you decide that you’re committed to trying paleo, or just a
healthier diet in general, my first tip is to replace your non paleo
items with paleo. Your processed foods with whole foods. Your gluten
foods with fruits and veggies. The fewer unhealthy items you have
lingering in your kitchen, the less likely you are to regress or to
forget your original intentions when starting this lifestyle change.

Alright, so maybe this doesn’t apply to you. Maybe you’re ready to go
but…where to begin?  Eggs, veggies, meats, and a few fruits, that’s
pretty much common sense. But what about flavor? What about baking?
What about when you get that craving for something sweet? Here is a
list of foods that a paleo kitchen should not have, and foods that my
ideal paleo kitchen should have 🙂 Tweak as needed, of course,
depending on your taste or allergy needs!

– Grains
– Legumes
– Dairy
– Processed foods
– Added sugar
– Soy
– Vegetable oils

– Eggs (cage free/organic)
– Meats/seafood (grass fed/organic)
– Vegetables (organic/local)
– Fruits (organic/local)
– Honey (local and raw)
– Maple syrup
– Almond flour
– Coconut flour
– Cocoa (sugar free and organic)
– Unsweetened shredded coconut
– Seasonings and spices, the more the better! Definitely cinnamon,
basil, and chili powder 🙂
– Canned coconut milk
– Almond milk
– Nuts and seeds (unsalted and raw)
– Other quality fats (ie coconut oil, olive oil, other oils such as
avocado, almond, or walnut)

Other sometimes used items:
– Coconut sugar
– Coconut aminos
– Dried fruit (no added sugar or anything else)

In addition, if you don’t have them already you may want to consider
investing in a good crockpot and food processor.

Happy shopping!


44 Ways to Help Our Planet


44 Ways to Help Our Planet

In honor of the 44th Earth Day this week, I thought it might be
helpful to some to write a post about simple ways to conserve, recycle
and restore. It seems that sometimes people feel overwhelmed by the
“going green” concept and don’t know where to begin. Here are 44 ideas
that are simple and realistic and can collectively make a significant
impact on our planet! Maybe even find one that seems doable to you and
add that to your routine this year. A small difference can go a long

1) Shorten your shower time
2) Turn water off while brushing teeth
3) Do not rinse dishes before putting them in dishwasher
4) Avoid/limit baths
5) Water lawns in morning or evening when water is less likely to
evaporate in heat/sun

6) Turn off lights when no one is using them.
7) Turn off computer at night, instead of leaving it in sleep mode.
8) Do all laundry in warm or cold water.
9) Only do laundry when you have a full load.
10) Only run the dishwasher when it’s full.
11) Hang dry clothes.
12) Take the stairs instead of the elevator.
13) When possible, walk or bike instead of driving.
14) Use compact fluorescent lightbulbs (CFLs).
15) Keep your freezer fully stocked.
16) Airdry your hair.

17) Try to avoid using paper towels in public restrooms: air dry hands instead!
18) Minimize amount of toilet paper used.
19) Print double-sided to save on paper use.
20) Stop paper bills and pay them online.
21) Donate clothes and other items.
22) Cancel newspaper subscription and read news online.
23) Get e-tickets for flights and for movies.
24) Use water (8parts) and white vinegar (1part) as your go-to
household cleaner instead of store bought cleaners.
25) Use coconut oil for multiple uses! As a moisturizer, hair
conditioner, anti-fungal cream, natural sunscreen (SPF of 4), tooth
whitener, deodorant, and the list goes on. Not to mention how
delicious and healthy it is in cooking and baking!

**We love the site for many of our reusable items.
26) Buy reusable baggies to use instead of plastic baggies. Saves
money in long run as well!
27) Consider using cloth napkins and rags instead of paper towels and
paper napkins.
28) Buy a set of reusable (ie bamboo) utensils to use when eating
lunch at work or having a picnic, rather than plasticware.
29) Use cloth, not disposable, sponges.
30) Buy a long-lasting razor, and no more plastic disposable ones.
31) Reduce the number of paper napkins you grab or use when dining out.
32) Do NOT buy bottled water! Use a reusable water bottle.
33) Use or encourage friends to use cloth diapers an wipes instead of
disposable (again, also a money saver in the long run!)
35) Use reusable grocery and produce bags.
36) Reuse jars, plastic containers, bottles, etc in your home (ie jars
for storing homemade nut butters or trail mix; plastic containers
(such as yogurt containers) are great toys for kids or places to store
nuts or dried fruit; glass bottles can be used as vases or for
infusing oils)
37) Use newspapers, magazines, or recycled wrapping paper for wrapping gifts.
38) Take your reusable coffee mug to the coffee shop – they will
refill it for you, and you may even get a discount!

39) Plant an herb and/or vegetable garden.
40) Compost.
41) Support local economy and shop at farmers markets.
42) Buy fresh, local, an organic.
43) Buy house plants and plant trees.

44) Educate yourself and others about our environment and what we can
do to help!

What are some ways that you stay “green”?


21 Clean and Easy Veggie Recipes (Paleo-Friendly)

Sweet potatoe fries

21 Easy Peasy Lemon Squeezy Veggie Recipes

Why the number 21? Dunno. It’s arbitrary. But these recipes are not! We often get asked for simple vegetable recipes: things that are quick, easy, and delicious. I am a firm believer that food should be
delicious and healthy at the same time. And it is my mission to share this with you all! 🙂

RAW Veggie Ideas

  1. Salad (duh) Throw in lots of spinach, diced veggies (the more colorful the better) eggs or meat, nuts and seeds. Drizzle with oil and vinegar. This is one of my favorites. Share with your kids – yes, they can eat salads too!
  2. Carrot sticks (or zucchini, broccoli, etc) dipped in mashed avocado. Add a squeeze of lemon juice for a little pop!
  3. Celery sticks with almond butter
  4. Cabbage and Beet Slaw. This is actually my all time favorite slaw!
  5. Smoothies. In blender, throw in coconut/almond milk, frozen fruit, honey, almond butter, cinnamon, spinach, and/or kale. Blend until smooth. If fruit is not frozen you may need to add ice.
  6. Tomato Basil Salad. Toss fresh tomatoes and chopped basil with olive oil, s&p. So delicious in the summer!
  7. Beets. slice thinly and drizzle with olive oil, a little apple cider vinegar, s&p.
  8. Raw Kale Salad. I love lemon or lime juice on dark leafy greens. Not only is it yummy, but the citrus also helps with the absorption of iron from these superfoods.
  9. Roasted Asparagus. Spread asparagus out on baking sheet. Drizzle with olive oil, s&p, garlic powder, and cook for 7min at 450 degrees.
  10. Roasted Veggies. Cut up veggies into large chunks (carrots, parsnips, any kind of squash and         zucchini work well), drizzle with olive oil and s&p, cook for 20min at 400degrees.
  11. Sautéed Bacon Greens. Heat up 1 Tbsp or so of bacon grease in the largest skillet or pot you have. Throw in as much spinach/kale/chard as will fit and cook until wilted. Eat as much as possible for each meal! Opt: sauté onions and garlic before adding spinach.
  12. Steamed Veggies.
  13. Crockpot Roots. Chop up any and all root veggies (I’m talking beets, sweet potatoes, carrots, parsnips, rutabagas, turnips, radishes…) an throw into crockpot. Cover with water or broth. Add any herbs or seasonings you like and set on low for 4 hours.
  14. Veggie Soup. Chop veggies, add herbs and seasonings, and cover with broth in stockpot or crockpot.
  15. Sweet Potato Fries. With ketchup! These are so easy and delicious I make them a few times a week in the fall and winter.
  16. Roasted Carrots and Parsnips with Ginger Turmeric Sauce. Amazing!!
  17. “Pasta”. Use vegetable peeler to peel sweet potato or zucchini into thin strips. Sauté in olive oil until soft and tender. Season to taste!
  18. “Rice”. Run cauliflower florets through food processor (shredding attachment) to rice it. Steam the rice.
  19. Kale Chips.
  20. Bacon Wrapped Asparagus. Wrap each asparagus spear with a half slice of bacon. Lay spears out on baking sheet. Sprinkle with s&p and paprika. Cook at 400 for 20-25min, until bacon is done.
  21. Maple Carrots. Slice 6 carrots into discs and sauté for 2-3 minutes. Add 3T maple syrup to pan and continue cooking until carrots are tender and caramelized.