Tempe Day 4

lunch 11-3

As promised a picture of a meal. Sinus issues still persist but much better than before not to mention it helps to get a good night sleep. I followed my own advice and instead of watching TV, I read a book.  This was much lunch today, believe it or not but it was from Red Robin, it was an Avocado Grilled Chicken salad.  It taste really good, my only complaint is for an Avocado salad, it didn’t seem to have much Avocado.  I was a little surprised to find something like this at a chain, since most of the time smaller places have stuff I want to eat.

Today is my last full day in Tempe, I will see what dinner brings tonight probably will not get much in the way of pictures since it will be a Happy Hour and Dinner, but I will try to stick to my convictions, or at least stay in the 80% rule.

Tempe Day 3

Something in the air doesn’t agree with me, sinus congestion in full blow out mode. I think I bought half the pharmacy today, but do feel a little better.  Didn’t really have anything but coffee for breakfast, just didn’t feel like eating.  Lunch today I went back to the same place as yesterday, they serve omelettes all day.  If you know me I am use to eating an omelette every morning and I am missing that this week.  I might go back tomorrow for breakfast.  I had the meat lovers and added avocado, it was yummy, primal and didn’t last very long.  I also enjoyed a bowl of fresh fruit, the waiter kept trying to talk me into bread and potatoes, but of course I neither one of them.  Once again my hunger hit me hard and well I forgot to take a picture.  I promise I will get some pictures in soon.  I am back to training and meetings but will check in again soon.

Tempe Day 1 and Day 2

Ok so no pics yet.  Yesterday was a little rough, I got up at 4 am for an early flight, changed time zones to Arizona time which was 2 hours off. So lots of adjustments, didn’t exactly eat perfectly, but stayed as close as possible.  They brought in lunch yesterday which included some salad, so I ate the middle out of 3 of the sandwiches which was veggies and meat, it was very good.  Last night for dinner I broke down had chicken wings, not sure what oil was used but it was across the street from the hotel and I was dead tired.  I went to bed at 7 pm Arizona Time.

Took a while to fall to sleep but I feel great in the morning.  I was able to utilize the little gym at the hotel and get in a good workout.  For my CrossFit friends it was a modified version of Open 17.1, did regular Bur-pees instead of Bur-pees over Box.  I managed to get through the set of 40 Dumbbell Snatches and 12 Bur-pees after it in the 20 minute time cap.  Breakfast wasn’t anything special I had Black Coffee and a Gluten-Free egg sandwich, it was OK in a pinch.  Lunch was a different story, Chicken Tortilla Soup and Mediterranean Salad with Chicken.  Despite the soups name the tortilla chips were optional and I optioned not to have them.  Very good soup, very different than the version we have in Texas.  The salad was the king, the depth of flavors is more than I can even write about today.

I still have dinner to go tonight, no telling where I will wind up but for sure not eating wings again.  I will blog the tail tomorrow and hopefully remember to take pictures.

Primal While Traveling

Once again I will be traveling this coming week and the old question goes; how to remain primal while traveling?  This week I will be in Tempe, Arizona, I don’t know much about Tempe and what food offerings I will be able to find to help remain primal in my diet. One thing to remember primal for mean a lot more than just what I eat, it means living a primal lifestyle. I think the lifestyle portion is probably easier to keep sometimes than the food. The challenge this week will be the food. Lets take a look at a few things I will do to help remain primal while traveling.

  1. Ask for a Gluten Free Menu- But be careful, this just means it doesn’t have Wheat, Rye or Barley, just being Gluten Free doesn’t qualify as Primal.  Watch out for Gluten replacements such as bread, they can be made from Rice or Corn Flour, which in my mind both should be avoided.
  2. Look for local small restaurants – They are more likely willing to customize your meal even cooking your meal in primal oils and real butter instead of the cheaper oils the larger chains are going to use.
  3. Ask Questions- Don’t be afraid to ask for something to be prepared in a certain way or to find out the ingredients being used.  This can be helpful when they don’t have a gluten free menu.
  4. Don’t forget the 80/20 rule – sometimes you might have a group dinner where your choices are limited. I am not saying giving into grains or sugar, these should always be avoided.  Sometimes you might no have a choice on the oil used, or maybe it is not grass fed beef.
  5. Have Fun and don’t stress– If you stress about having to make choices too much you are doing your body just as much harm as you are good in your diet.
  6. Take time for yourself, business travel can be stressful and you might be rushing from meeting to meeting, but carve out sometime for a workout, walk, hike, reading  or something else you enjoy.
  7. Get a good night sleep, yes sometimes there can be late night dinners, happy hours, but don’t extend it any further than you must try to get your 8 hours.

Ok so these are just a few things, send me a message if you have more ideas or suggestions and I will update this post!  Look for updates on meals this week hopefully with pictures (I am really bad sometimes about starting to eat and then remembering the picture, so apologies ahead of time)a

Shrimp Scampi


Looking for a good primal seafood option?  How about Shrimp Scampi James Style.  This is something I came up with last summer while on vacation. It is very simple to make and you can pair it with a lot of different veggies, you could even use a gluten free pasta, just make sure you double check the ingredients, watch out for added sugar, corn, and rice.  Those can add a lot of carbs to your meal.


Shrimp (duh) – you want Large Shrimp, and you don’t want to buy precooked.  I suggest Gulf Brown Shrimp, but use your favorite, generally 1/3 to 1/2 lb per person.

1 Stick Butter (real butter Kerry Gold is best)

1Tablespoon olive Oil

2 Cloves Garlic finely chopped

1-2 Lemons

1/4 Cup White Wine (optional)

1/4 Cup Flat Leaf Parsley (chopped)

How to Make:

First peel and Devine the shrimp, next in a 12″ skillet melt the butter in the pan, add olive oil and garlic.  Heat the pan on about medium heat for a few minutes to allow the garlic to add flavor to the butter.  Then Squeeze the juice of the lemons and add to the pan continue to heat you want the pan hot but watch out not to burn the butter.  Right before you are going to add the shrimp you will want to add the wine.  Then Simply pour in the shrimp.  You will want to start flipping them fairly quick, remember shrimp cook very quickly.  I would estimate they are done in about 2 minutes, less time if you used smaller shrimp.  Then sprinkle with the flat leaf parsley. After that simply serve with your favorite side items.  We used fresh broccoli from the local farmers market, along with with a salad, ingredients also from the farmers market.  Lorie like to add fresh parmesan to hers, I prefer to skip that step.

If you need more directions or ideas let me know, also comment if you decide to make it yourself, I would like to know how it turns out.


I apologize for my absence from posting, but I had a little vacation. Question of the day is how do you stay primal during vacation?  Do you indulge in things your normally would not?  Is that the end of the world?  Well no, I am coming off a nice beach vacation.  I had the opportunity to visit 2 very different beaches. One in Florida in a little place called Navarre Beach, you should look it up wonderful place to relax.  The second was on North Padre Island in Texas in the White Cap Beach Area.  The first beach was just me and Lorie had a great time. The second was with some great friends and we had a blast.  Ok so I will be honest I did cheat a little although I don’t think I did so bad.  I had probably too many “Ciders” which yes they have sugar and I was counting, although I do drink a dryer version, but sugar is sugar.  Of course I am always gluten free (would have ruined the vacation) I did have a little corn and rice especially in some Gluten substitute crackers and bread.  I took advantage of some alternative I normally stay away from, but I knew once I got back I would be back to my normal diet.  Do I feel Guilty, actually no, I am very strict normally and I think I am still falling in the 80/20 rule, so I feel pretty good.  However, I will say I am going to be extra strict for the next few weeks, just to make sure I have not broken my habits. I think I will be ok.

Now to move on I was pleasantly surprised today to see the following article posted on o Foxnews:

The Truth about Low-Fat Foods

This is great read it is about time that mainstream press starts getting it and they we correct the false doctrine in the Standard American Diet (SAD).

I promise more blog post coming more often so please don’t abandon me!



Mid-Week Dinner

Wow! I have to write about dinner tonight, so simple yet so great.  It consisted of only 3 main ingredients plus spices.

Organic Free-Range Chicken



That is it!  Ok so it is truly in the way you prepare it.  Here is what else you will need and feel free to substitute with your favorite flavors.  You need Olive Oil, butter, Himalayan Salt, Nature’s Seasoning low Sodium by Morton.

First the chicken, I have to thank my friend Maria for this suggestion, cut the backbone out and break the breast plate.  The Chicken should now lay flat, put skewers in each side through the thigh and breast.  Next Cover with Olive Oil, take a brush and liberally coat, add sea salt be generous with the seasonings.  Finally, the nature’s seasoning, we use the low sodium because I prefer to use my Himalayan Salt, again be generous.  So How are you going to cook this thing, well the preferred method would be in a smoker or over indirect heat.  I use a 27″ round Weber Grill with Coals off to one side.  Once the coals are hot put this baby on.  Now for more flavor you need to add smoke chips, best to soak in water, but in a pinch just throw them on the fire.  Today, I only had Applewood, but what a great combination added just a hint of sweetness to the chicken.  Feel free to use your favorite or experiment with something new.  Close that lid and set a timer for 1 hour, or adjust according to your grill.  At the 1 hour mark I cut the legs off and removed from the heat, they were done.  I let the rest of the bird cook for another 15 minutes, let me tell you juicy as can be.

When the chicken is getting close to being done, you need to start to sauté the veggies.  Add butter and olive oil a couple of tablespoons of each to a pan and heat, add some garlic if you like, otherwise, just add the veggies and let them go.  Important do not cover, they will get soggy really quick.  While they cook you want to sprinkle the same seasoning you used for the chicken on the veggies.  From their just give them a little toss every once in a while and take off the heat right before they are at the desired softness or firmness you want.  Remember they will continue to cook for a while even off the heat in the pan.

Ok that is it, cut that bird add some veggies to the plate and enjoy


No need to Reboot

I have learned something interesting.  I started this month thinking I needed a reboot to get things going on my primal diet and lifestyle.  Here is what I learned quickly; no need to reboot! I was already doing a pretty good job.  My diet is on point, some others say live the 80/20 some are 5/2 with many other variations in between.  I would put my diet in the 90-95% range, and only discount it because I do like my hard cider and although I only drink it on the weekends; I have a hard time making that one primal.  That is literally it other than the few things when you have to eat out that are beyond your control such as the oil used or maybe they added a little sugar to something and didn’t disclose it.  Since I found myself stressing over this whole reboot of the 21 days I decided to end it.  The stress was not primal and I was trying to hard.  I feel so much better that I can relax and enjoy being primal the rest of my life.  Ok caution here, if you are on your first 21 day challenge do not give up, I apologize for the lack of post to support and lack of new recipes.  I promise more are coming, just need to convince a few friends to share some more stuff they are doing and send it to me so I can post it.  Oh yes you if you are reading this, send me your primal recipes and I will add them to the recipe section I will give you as much or as little credit as you want.  If you have a picture of what you prepared that is always helpful.  Although sometimes I make something and I will be like that doesn’t look anything like what I made. You can email them to me use the contact on my blog or just send to primallivingtexas@gmail.com

Day 4


Today I am taking a break from my regular blog, to bring you a picture of my first Grand baby.  I will return to my regular scheduled blog this weekend.  Isn’t she beautiful!

Day 3


As promise more pictures, this was dinner tonight.  Boneless grill pork, grilled asparagus, and a simple salad.  Yes you do see some nice grass fed butter on both the pork and the asparagus, makes it yummy and very primal.  This again is an easy meal to fix, we literally put the pork on the grill for 30 minutes on indirect heat; just a little salt and pepper on it. Asparagus on the grill super simple after cleaning and cutting the end just drizzle with olive oil, and add salt and pepper.  I cook directly over the heat for about 5 minutes.

Ok enough about dinner tonight. If you have read the previous post you know this is actually my second 21 day challenge for the year, first one started back on January 1st. Of course I stayed primal and pretty strict with just a few indulgences. Lorie and I decided to do the second one just as a refinement, but I have said all of this before.  I have to say the first one seemed easy. Now that I decided to give up my daily dose of berries and of course no wine; this one seems to be a little harder on day 3. I really just wanted some fresh berries today, but I am holding out for the weekend. Yes I am not giving them up altogether just trying to break the everyday habit because hunter gatherers would not have had fresh berries available to them every single day. I am curious if anyone else out there has done a second or more 21 days and felt it was harder than maybe the first one?  Maybe I am being to hard on myself?

Well how did I do today, see below for yourself:


Breakfast – Another Omelette this one again 3 eggs, with some leftover grilled chicken, mushrooms and cheese.

Lunch – Leftover taco salad from the previous night, but sadly forgot my Avocado :(, and I had some Almonds about 1/3 cup.

Dinner – As mentioned above Pork, Asparagus, and salad.  I did have a few more nuts (handful) and 2 squares of 86% Dark Chocolate this evening.


10 minute meditation this morning

Sadly no reading at lunch but I did get out of the office running an errand

60 minutes sitting in the Sun to absorb Vitamin D this evening

45 minutes of reading (right after I finish typing this)

No Exercise today, I had it planned but sometimes it is best to listen to your body and rest