Carbohydrates. That evil word that we don’t know much about.

Starting this company over 2 years ago, we went straight off of the Paleo Challenge cliff.  We created a prepackaged food line based off of the Paleo Guidelines our friend and Great Idea Planter Joe Miranda (more on that later) gave us.  Empowered with food knowledge acquired in over 20 years in the food industry we went to work.  Since the Dewey Decimal System has been replaced with Google we had instant access to everything you wanted to know about Paleo and how to do it…With a Crack and Boom Cinderella Paleo was born.  Local sustainable high protein food, with zero refined sugars, lots of vegetables and almost no carbs. The weight fell off our clients faster than a Walmart patron on Black Friday. Performance increased across the board and people were hooked.

Since I am a firm believer in practice what you preach, it was time that I gave my own food line a try. Those that know me will tell you that I am typical Chef.  Booze, Beer, Burgers and Belly with a passion for life that will surely only be matched by my ability to eat food.  Chefs are the Special Forces Operators in the food industry.  Sleep is for the week, hangovers? Give me an espresso topped with coffee washed down with a 5 hour energy and we are good to go.  We work as hard enjoying the finer things as we do in the kitchen, get my drift.  I am an avid weightlifter (no not Olympic)have been since I was a little kid and everything that it does to your body. I was curious to see and intrigued.

The water flowed, close to a gallon a day, I increased my sleep to 8 hours (with periodic bathroom breaks from the water) and the coffee disappeared. No sugar, no cheese, no flour.  That dreaded sound of my belly flapping on the floor disappeared as well.  I was operating on a high from food, my insulin levels would spike in a good way when I ate fruit and my body thanked me.  Fast forward a few weeks, I noticed that I was starting to get sluggish during the day.  So the coffee (insert your favorite liquid cocaine drink here) increased to get me thru the down side, our common go to drink.  I did not ask why.  Cravings started, my food consumption fell off and slowly all the bad habits started to come back again.

What is a carbohydrate?

noun: carbohydrate; plural noun: carbohydrates

  1. any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.

“water-soluble carbohydrates”


I am not blaming my food or lack of something it might contain on why I fell off of the wagon per say. It was my lack of knowledge on food and how it affected me was to blame. Ok I blame Nutella.  I am not a text book junkie, I did terrible across the board.  So this is not going to be a long winded diatribe regurgitating what texts books or MD’s tell you.



Carbohydrates and Fiber for the normal person

All vegetables are classified as carbohydrates, but let’s not get stuck on that right now.

We need to consume some form of slow burning carbohydrate in the morning and again in the evening to help us throughout the day.

good carbs: plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fiber content. (paleo lightening did not strike)

Fiber is the part in vegetables that we can’t digest. Even though fiber isn’t absorbed, it does all sorts of great stuff for our bodies.

Fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates.

  • This slowing down may help prevent peaks and valleys in your blood sugar levels,  helping to keep your energy level throughout the day
  • Insulin spikes lead to increased sugar levels which are stored as fat.
  • As an added plus, fiber helps people feel full, which helps you feel satisfied.


Vegetables such as sweet potatoes, hard gourd squashes (butternut, pumpkins, acorn)are great forms of slow burning carbohydrates that you can easily incorporate into your meal planning.


Breakfast (2 hard boiled eggs and 2 pieces of bacon or sausage use egg whites too)

1 measured cup

Sweet potato hash

Sweet potato hash browns

Baked sweet potato with maple orange cream and walnuts

Sweet potato mash with almond milk, honey and almonds


Dinner (add 4 oz cooked protein and 1 cup broiled broccoli)

½ measured cup

Roasted squash with cinnamon

Shaved acorn squash with brussels sprouts

Diced butternut squash baked with chili powder

Smashed butternut squash, coconut milk and maple syrup