Golden milk


 Golden milk coming in hot!  I try sneaking in anti-inflammatory foods into my routine as much as I can. This Golden Milk will warm you up during the cold weather and help kill inflammation.  The black pepper in combination with the turmeric enhances your absorption of this wonderful root.

(See this article by Amy Goodson, MS, RD, CSSD, LD written on July 4, 2018 to learn more about turmeric.)





Prep time: 5 minutes          Yield: 1  serving.


  • 8 oz. Almond milk (Or any type of milk you prefer)
  • 1/2 t. Turmeric powder
  • 15g/ 1t. Wild honey
  • 1 dash Black pepper
  • 3 dash’s of Cinnamon
  • 3 dash’s of Cardamon



  1. Add all of the ingredients together and stir throughly.
  2. Steam the almond milk to 120 degrees and enjoy.





Copyright © Paleosensation 2018

BBQ Salmon

Growing up I loved to go fishing for salmon with my Grandpa.  He would always pack the best snack’s for us like, Sour Cream & Onion potato chips, Oreos, and the classic “Grandpa Sandwich” (known as cheddar cheese and mayo on wheat bread) It was his go to when he would babysit us.  After returning home from a long day of fishing we would  gut and fillet the fish! Then my Grandpa would barbecue some of the salmon and we would feast! His favorite way to season his salmon was to use lemon juice and mayo on one and then the other recipe he did was butter and brown sugar. Mmm the salmon would melt in your mouth it was so good! After growing up with my Grandpa’s salmon I never seemed to be able to recreate a salmon dish that I enjoyed as much as his until now. This is a savory with a hint of sweet salmon recipe and pairs well with roasted asparagus or broccoli.


Prep time: 5 minutes   Cooking time: 12 minutes. Yields: 2-4 servings.


  • Wild caught Salmon 1lb
  • Wild honey
  • Dried cilantro
  • Granulated garlic powder
  • Granulated onion powder
  • Smoked paprika
  • Himalayan salt
  • Black pepper
  • Heavy duty reynolds wrap



  1. Tear a piece of aluminum foil that is large enough to end up making a pouch out of it.
  2. Place salmon on the foil with the skin side down.
  3. Sprinkle the fish with the cilantro, garlic powder, onion powder, smoked paprika, salt, and pepper.  Rub into the salmon to create a more developed flavor. Most importantly, don’t be shy with your sprinkling of seasonings.
  4. Drizzle salmon lightly with honey.
  5. Place on the barbecue shelf on medium heat for 12 minutes. The cooking time can vary depending on the size of fillet you have. If your fillet is 1/2 inch I would check it at 8 minutes. Overcooked salmon es no bueno.
  6. Remove promptly and serve immediately.

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Coffee, the best part of waking up!

I can’t remember that last time I didn’t drink coffee in the morning. It’s been a part of my life ever since I started sneaking coffee at church and mixing in Swiss Miss hot cocoa powder. It was the  “cool” thing to do.

Since then I’ve stopped adding hot chocolate to my coffee and traded it out for a little wild honey and almond milk. Here is a recipe of my macro friendly morning coffee that is sure to get me moving in the morning!

To get you started off with making delicious cafe latte’s in the comfort of your own home, you’re going to need a good espresso maker. Or anything that will brew coffee will work just fine, but I love our espresso machine! We researched and chose to purchase the Breville BES870XL Barista Express Espresso. We’ve really enjoyed it, I like that the possibilties of beans I can brew are up to me! Recently,  we’ve been enjoying the Starbucks Reserve Hawaii blend, its light, sweet, and delicious.








Prep time: 5 minutes          Yield: 1  serving.


  • 8 oz Unsweetened Almond Milk
  • 6 g Wild Honey
  • 2 T Collagen
  • 1 c Ice


  1. Add collagen and honey to a small amount of hot water to help them dissolve.
  2. Measure out 8 oz of Almond milk.
  3. Brew two shots of espresso into the dissolved collagen and honey mixture.
  4. Combine all ingredients and add ice.
  5. For a hot latte, steam the almond milk with honey and collagen, then add espresso shots.

Macros: 7C  3F   1P



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Roasted Asparagus

Penny and I both  love asparagus and just food in general!  When it’s easy and healthy to prepare nothing can compare! Well… unless its pizza or ice cream, because those are my jams! Here today you will my roasted asparagus recipe.





Prep time: 5 minutes   Cooking time: 10-12 minutes. Yields: 1-2 servings


  • 1 bunch of asparagus
  • Sea salt
  • Granulated onion powder
  • Garlic powder
  • Olive oil


  1. Preheat oven to 425 degrees.
  2. Wash asparagus and snap off fibrous ends.
  3. Place on a lined baking sheet in a single layer.
  4. Drizzle olive oil, sprinkle granulated onion powder, sea salt, and light granulated garlic powder.
  5. Bake until firm and tender.



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Berry Smoothie

I have been trying to make more  smoothies for breakfast or for a post workout snack and I felt this one was definitely worth sharing! What are some of your favorite things to add to your smoothie? I always add collagen. It is great for your joints, hair, nails, and skin! Another thing I have been trying to sneak into my meals is anything to help boost my immune system. Which recently brought me to trying out an Acai powder that has energy and immune boosting properties. I say, sign me up!


Prep time: 5 minutes


  • 1 c. Unsweetened Cashew yogurt (Brand I used, Forager project)
  • 1/3 c. H2O
  • 2 T. Collagen (I use great lakes brand off of Amazon)
  • 1 sm. banana, frozen
  • 2 t. Acai powder (I use Terrasoul superfoods brand off of Amazon)
  • 3/4 c. Antioxidant berry blend (From Costco in the freezer section)


  1. Combine all ingredients into a nutri-bullet, blend, and voila! A delicious immune boosting and joint friendly smoothie!


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When you see kale you ________?

I want to enjoy eating kale more and more, because those dark leafy greens are packed full of nutrients. Lets be real, I am terrible at remembering to take my vitamins! That is unless it’s the smarty pants gummy’s, which BTW are delicious!!! Especially if you like gummy candy, which I do! After taking those for a couple of months I was finding myself craving sugar, which in my book es no bueno! So I needed to make a delicious tasting kale recipe stat to help!

I am starting off my kale adventure with baby kale. It is easier to palate for me with having a milder flavor compared to your normal hardy kale.

Costco is selling a 1 1/2lb bag of Organic baby kale for $4.99. Although it looks like an enormous amount of kale, don’t be deceived because when you cook it, it shrinks down to about 1/5 of the originally amount. Added bonus to having kale in the fridge is that Penny likes it too, so we eat kale together! So cute right?

Prep time: 2 minutes  Cooking time: 3 minutes  Yields: 1 serving.


  • 5 Heaping cups of baby kale
  • 2 T Ghee
  • 1/2 t Granulated onion powder
  • 1/4-1/2 t Sea Salt.


  1. Melt ghee in pan over medium heat and add onion powder, salt, and stir.
  2. Add kale and cover for 3 minutes.
  3. Remove lid, stir, and enjoy!

This baby kale pairs well with any main dish or add it to your breakfast bowl!








© Paleosensation

Cauliflower Chicken Fried Rice

Paleo-fied chicken fried rice is a favorite in our household. This recipe works well with any protein you desire. For extra protein, try adding in more peas. With 1 cup of peas containing 8 grams of protein, its an easy and inexpensive way to sneak more protein into your dish.

An added bonus if your trying to prepare for a busy month ahead is that this fried rice is great for making freezer meals.  I am a huge fan of cooking large and freezing meals ahead of time, so when life gets chaotic we will still be eating well.

All of these ingredients can be found at Trader Joe’s, even the coconut aminos!

Prep time/Cooking time: 25 minutes  Yields: 5 Servings


  • 9 c/36 oz. Cauliflower, riced. (can be shredded in the food processor)
  • 2 Carrots
  • 2 Cloves of garlic, minced
  • 3/4 c Peas
  • 1/4 c Coconut oil
  • 3 T Dried minced onion
  • 3 Eggs
  • 1 t Sesame oil
  • 1/4 c Water chestnuts
  • 1/4 c Coconut aminos
  • 3 c Shredded chicken breast (Use “Set it & forget it shredded chicken recipe”)


  1. Melt coconut oil in a large pan to sauté garlic and carrots for about 3-5 minutes.
  2. Add riced cauliflower to the same pan and cook for 5-7 more minutes.
  3. Mix in peas, dried onion, coconut aminos, sesame oil, water chestnuts, and chicken.
  4. In same pan, push rice mixture to the side to create a space to scramble the eggs. Once eggs are scrambled mix everything together and serve. (see photo below)

Step 4:


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Set it & forget it shredded chicken

This will change your life, unless you already know about this technique for cooking chicken..

Either way! This shredded chicken can be made ahead of time and frozen, then used as needed to speed up your meal prep!

Prep time: 5 minutes   Cooking time: 4 hours


  • 4 Chicken breasts
  • Coconut oil spray
  • Sea Salt


  1. Spray slow cooker insert with coconut oil.
  2. Add chicken breast and sprinkle lightly with salt.
  3. Cook for 4 hours on low.
  4. While chicken is still hot, place in your kitchen aid mixing bowl with the paddle attachment and mix on low until shredded. Repeat as needed.

Voila! Shredded chicken for day’s!


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I like Matcha Green Tea a Latte!

Matcha is a big craze right now and I am digging it! I have been enjoying the new Matcha at Trader Joe’s while creating a simple Matcha Latte recipe to share. I have been trying to cut back on my coffee lately which started with the Barre3 challenge that I’ve been participating in this month. They encourage you to switch to tea for the 1 month. I was down for that cause I was already feeling that the effect coffee usually has on me was no longer present. My first day off coffee was rough and I had a terrible headache, but so far so good now! I’m sure my adrenals thank me for giving them a break from coffee as well.

This Matcha Green Tea was at my local Trader Joe’s for $6.99 for 7 individual serving packets. I prefer Organic tea, but this was convenient so I thought I’d give it a whirl! Although, I recently have ordered an Organic Matcha off of Amazon that I am anxiously awaiting its arrival!

Prep time: 5 minutes      Yields: 1 serving


  • 1 packet (1/2 t.) Matcha Green Tea
  • 3/4 c Coconut milk reduced fat (canned from Trader Joe’s)
  • 1 T Collagen Hydrolysate (Great Lakes Collagen: Grass-fed, found on Amazon)


  1. Heat coconut milk to desired temperature
  2. Add collagen and use a milk frother until desired.
  3. Enjoy your caffeine with a boost of antioxidants!



© Paleosensation

Puppy Preschool Experience

Let me tell you about our puppy preschool experience… It was okay. I had originally signed Penny up for an AMAZING puppy preschool in Tacoma named Canyon Crest. I was so excited about her going to this puppy school because the reviews were gleaming! Even though it was 30 miles from our house, my ambitious self was like heck yeah totally worth the drive!! Granted, this was before we had even brought Penny home.  Long story short, driving 2 plus hours one way to a 60-minute puppy class became vividly unrealistic, fast! Sadly we ended up switching to a puppy class closer to our home.

The puppy preschool that Penny attended was a 6 weeklong class at Cascade Kennels. First off, they are 100% against puppy socialization, whereas Canyon Crest is 100% in favor of puppy socialization. I am 100% in favor or puppy socialization. The only puppy preschool near our house that I could find that was on the weekend was Cascade Kennels, hence why we ended up there. There was another great one that was in Seattle that we had looked into and that was recommended by Canyon Crest, but unfortunately they were not having anymore classes until January 2018. For Penny that was too late for her to start puppy classes at 5 months of age.  Here I will share with you what was taught in her classes and what we found to be the most helpful with Penny’s puppy training.

Here is what the instructor taught us during the 6-week long hour classes:

Week 1

Name game: How to teach your puppy their name and to acknowledge you when you call them by name.

Collar grab: When you grab your puppy’s collar and feed them a treat so they don’t associate you grabbing their collar being negative experience.

Handling: When you touch your puppy allover including their feet, belly, booty, tail, and ears inside and out. The point of this exercise is to help them for late when the veterinarian or a groomer is handling them that they won’t be bothered.

Week 2

Offered attention: This exercise is where you get your dog to focus on you in a new environment and then reward them for giving you eye contact with a treat. The eye contact can be brief. Repeat until you have gone through 5-7 treats and then move on to a new location and repeat.

Impulse Control: This exercise teaches your dog to not steal items from you. You’ll hold your hand flat with several small treats and show them to your dog. Once your dog tries to steal them, close your hand. Repeat until they resist stealing the treat. Once they have learned to wait, give them the go ahead to eat the treat to reward the pup for their patience.

Sit: To teach your dog to sit hold a treat above their head. If they jump up, remove the treat immediately. Continue this exercise until your puppy sits and refrains from jumping up at the treat. Give them the treat once they sit. When your puppy does something positive tell them “yes!!” This reaffirms them that what they did is correct.

Down: When you first start to teach your dog down try sitting or getting down on your knees. Without saying anything hold a treat in front of your dogs nose and bring the treat down to the floor while saying “down”. Once your puppy has this down then remove the treat from your hand that you are using to signal down and place in the other hand. Now, once your puppy does a down, reward them with the opposite hand than the one giving the signal.

Week 3

Hand touch: A hand touch is practical for preparing your dog for future tricks/touching other thing’s like turning on a light switch, when greeting people by touching their nose to their hand instead of jumping on them, or even used to get your dog to comeback to you. To do this you will want to hold a larger sized treat between your fingers on the hand that you want your dog to touch with their nose. In the other hand you will hold a small treat, this hand is the hand that you will reward your dog with. The large treat is never given to the dog, but used as a lure. Tell your puppy “touch” and look at the hand with the large treat in it. Once your dog touches your hand with the large piece of food in it immediately say “yes!!” and reward the puppy with a treat with the opposite hand. Once your dog has got the hang of it, switch up which hand you want them to target and hold your hands in different areas moving your hand up/ down in a different location. Do not feed your dog from the hand that your dog touched. Keep it opposite to avoid distraction.

Four paws on the floor: Teaches your dog to appropriately greet people. Have one person hold the dog on the leash and the other person is the greeter. The person holding the leash will be the one to reward the puppy with a treat. Have the greeter walk towards your puppy, when the puppy does inappropriate behavior such as jump up immediately have the greeter turn around and walk away. Wait until the puppy is calm and try again. Repeat until the puppy is calm and you are able to get close enough to them to give them a treat and reward the puppy for good behavior and no jumping.


Week 4

Follow me: This exercise is the beginning steps of teaching your puppy to comeback to you when you call them. With 5-7 small treats ready in your hand and toss a treat behind your puppy to divert their attention from you. When you puppy has almost finished their treat, start to walk backwards while calling their name in an excited manner. Once your puppy comes to you reward them with the 5-7 small treats and petting them all over. The reward should last about 30 seconds. Repeat twice and then end the training session.

Stationary attention: Works to get your dog to pay attention to you while being at your side is the first step to reliable loose leash walking. Choose the side of which you prefer to keep your puppy on while walking. With the hand that is not holding the leash place a small handful of treats. Ask your dog to sit, then hold a small treat in front of your dogs nose and then bring the treat to your forehead. This will get your dog to make eye contact with you. When they are looking at you, they are listening. Repeat this while walking until the treats are gone. Now that your puppy has learned to sit and look at you while on their leash you can attempt walking. Practicing with 1 step at a time and reward your puppy with a small treat when they are walking without pulling. Continue this until you can work your way up to multiple steps at a time. The goal is to be able to go 20 plus steps without your puppy pulling.

Introducing your puppy to new things or people: It is important not to force your puppy into meeting new people or things. You want your puppy to approach things on their own and in on their watch. We want new things to be exciting and fun, not scary.

Week 5

Boomerang Recall

This is great to practice indoors without a leash or outdoors with a long leash to increase the distractions. You’ll practice getting your puppy to come to you when they are off distracted by something else. Once your puppy is distracted with something else or you can throw a treat away from you. Once they are away from you, loudly call their name in an upbeat manner followed by the words “come”. When your dog comes to you, you want to give them 5-6 little treats and praise them with pets and lots of love.

Penalty Yards

Now that we have taught our puppies where to walk by using the One Step exercise, it’s time to teach them not to pull while on a leash.  This exercise teaches your dog that pulling is not an option, even if it is something that they really want.  When first teaching this exercise, we want to practice this inside.  It is much easier to control the environment so that your dog can be successful!

Step One:

Make sure that your dog is on your preferred No Pull equipment. You can also do this exercise on a flat collar, but it will allow the dog to pull you more effectively.  You also want to have plenty of soft treats ready and/or a toy that your dog loves.

Step Two:

Get a treat or your toy ready and allow your dog to see you toss the reward or place it on the floor and then walk away about 15 feet away from your “bait.”

Step Three:

Once your dog looks at you, begin walking towards the toy or food on the floor.  If your dog pulls or creates any tension on the leash at all, immediately start walking backwards away from the “bait.” Every step that you take in the direction that your dog is pulling you is reinforcing the pulling! When your dog is back at your side and the leash is loose you can then begin walking forward again.

Step Four:

You will continue Step three until your dog is able to walk all the way up to the food on the floor without pulling.  They can then have the treat or play with the toy.  When you are ready, set up your food or toy and repeat the exercise.

Step Five:

When your dog has mastered this skill inside, it’s time to take it on the road!  Practice Penalty Yards outside when you are on your walk with your dog.  You do not need to have bait set up to make your dog want to pull when outdoors, so look for opportunities to practice.  The world is full of squirrels, birds, fire hydrants, trees, people, and all types of thing that your dog may want to investigate enough to pull.  Just like when we were doing the exercise inside, if your dog pulls or creates any tension on the leash at all, immediately begin walking backwards away from the distraction.  When your dog is back at your side you can resume walking forwards.  Once you are able to walk all the way up to the distraction without pulling, you can reward your dog by allowing them to sniff the bush, say hello to the person, etc.  If it is something you might not want your dog to be interacting with, reward with a treat from your pocket.

Week 6:There was no real lesson taught at the last class. All the dogs ran around without their owners and the owners were supposed to just watch their dog and if their dog was overwhelming another dog then you were supposed to intervene. This was super confusing because in the beginning the instructor was very adamant that puppy socialization was not useful.

Overall Cascade Kennels did teach us and Penny some good stuff. The biggest lessons we learned were the importance of desensitizing her with different sounds that she may not get the chance to experience while she is still a puppy. Examples: Fireworks, doorbells, traffic, etc. We also learned that when your puppy steals something that they shouldn’t have, that it’s better to trade them with something of a higher value to them like a treat or a favorite toy instead of scolding them. This will prevent them from stealing stuff and hiding from you while they destroy it. “Win Win Win!”-Michael Scott.

The cons to the puppy class experience. Penny had zero clue what to do with other dogs. Yeah, she has met several dog’s while out on walks but lets be real, its not like every dog owner is like oh hey its a puppy!!! Lets stop and help them with their social skills and meet my dog.. If only it were that easy. Sometimes peoples responses are just absurd and you can’t expect other people to help you in this area. Although I would’ve thought that a puppy preschool would’ve, but thats just me.

Another con to the preschool was that the direction given during the classes was confusing. It felt like you would do what the instructor explained to you and then you would be told that your doing it wrong or not to be a helicopter parent. I feel that everyone who enrolls their puppy in a preschool wants the best for their dog. Its hard not to be a helicopter parent when your told over and over not to let your puppy greet other puppies in class and then the last class is all the puppies running around in a chaotic manner.

Like everything there is good and bad. You have to decide for yourself if the good outweighs the bad.


© Paleosensation