Learn To Read Your Labels


Learning to read food labels is a critical step to living a healthy, Paleo lifestyle. The issue with food today is that it can be made of so many ingredients. While we always recommend making your own food from scratch we understand that sometimes that just isn’t going to happen. When you run into instances where you must purchase pre-made or pre-prepared foods, we encourage you to look at the label.

On the Paleo Diet the main concerns we have are the contents or ingredients of the food and how the food was produced.

When looking at the ingredients the main thing to keep in mind is that the sooner an ingredient shows up on the list the more prevalent that ingredient is in the food. Another thing that will help you read labels more successfully is to become familiar with the ingredient terms you do not recognize. The best way to do this is to Google unfamiliar terms as you come across them.

The second thing that we really want to pay attention to on the label is how the product was produced. For example, is the product organic, grass-fed, free of nitrates?  These are items that you’ll want to look for. Please note, this information will usually show up on the front of a product’s packaging verses on the back with the nutrition label.

As a cautionary tale, just because a label says it’s Paleo doesn’t mean it is. I came across an energy bar recently that said it was Paleo. However, upon further investigation I found that not all the ingredients were in fact Paleo. So yet again we see that it is critical to read through the ingredients in our food.

Here’s to being educated on what we’re putting into our bodies!

Melissa Van Dover

@mvandover | melissavandover.com 

Eating Nose To Tail


Eating Nose to Tail is one of the Paleo Diet principles. The concept stems from our Paleolithic ancestors, who enjoyed every bit of the prized game they hunted. Nose to Tail literally refers to eating all of the animal, instead of discarding ‘unwanted’ pieces, such as the heart, tribe and tongue. This eating style has been revisited in modern times and has grown in popularity over the past few years.

Fergus Henderson, British Chef and Author of Nose to Tail Eating: A Kind of British Cooking, is famous for stating:  “If you’re going to kill the animal it seems only polite to use the whole thing.”

Politeness aside, research has shown us that various nutrient sources and healthy fats are found in the bits we tend to avoid. Moreover, most meat eaters shy away from the organs, making them a fairly economic option. So, the next time you see marrow, liver, kidneys and spleen on the menu, you may want to take it seriously.

Want a guide to Nose to Tail? This is the best one I could find:


Just kidding! Below is a helpful diagram that shows an overview of items and cuts to consider when you indulge in Nose to Tail dining:


Enjoy the experience!

Camilla Carboni

@camillacarboni | camillacarboni.com



A while ago I posted a recipe for Paleo Teriyaki Lettuce Wraps. I’ve made a few changes since then and I wanted to take the time to share my updated recipe.


1 tablespoon garlic coconut oil (you can substitute this with other Paleo oils if needed)
5 tablespoons Coconut Aminos
4 tablespoons water
1 1/2 tablespoons coconut palm sugar
3 tablespoons hot chili or Sriracha sauce
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
1 cup sliced and chopped carrots
1/2 red onion, diced
1 handful green onions, diced
2 pounds organic, grass-fed ground beef
1 head iceberg lettuce


Heat coconut oil, 2 tablespoons Coconut Amions, water and coconut palm sugar in a large frying pan on low, medium heat until you start to see steam rise.
Add carrots, red and green onion, black pepper and salt to pan.
Cover and let cook about 10 minutes until the carrots and onion start to become soft, stir occasionally.
Increase heat to medium and add ground beef, 3 tablespoons of Coconut Aminos and Sriracha to mixture, stir to mix everything together.
Uncover and let cook until meat has browned, stir occasionally.
Reduce heat to low, medium and let reduce until liquid has been absorbed by meat.

Slice the bottom off of the iceberg lettuce remove outside lettuce leafs and discard. Begin to peel off leafs and place on plate to use as lettuce cups. note: when you get towards the end, you can shred the remainder of the lettuce and make a salad.

Scoop the mixture into lettuce cups and serve.

I hope you enjoy this updated recipe!

Melissa Van Dover

@mvandover | melissavandover.com