The Whole30 Challenge: Michelle's Paleo Journal, Days 29-30 + Wrap-Up

by Michelle

   "The happiness of most people is not ruined by great catastrophes or fatal errors, but by the repetition of slowly destructive little things." ~ Ernest Dimnet

Stuffed Portobello Mushrooms will fill you up without weighing you down.

Week 5

Day 29
Breakfast: Bulletproof® Coffee made with Kerrygold Grass-Fed Unsalted Butter
Lunch: Scrambled Eggs with Sausage
Dinner: Big Batch Chicken Soup

   What took me so long? I've been hearing about butter whirled with coffee for awhile now, since it's all the rage at the moment. After considering it for a couple of weeks I finally took the plunge and made Bulletproof® Coffee this morning. And, the best part, I added no sweeteners to my coffee. After four weeks of enjoying my "no-no" coffee every morning, I took steps to make a positive change. If I can keep this up, I will have altered my morning routine for the better. Blending the butter — grass-fed butter, that is — with the coffee in my Vitamix produced a foamy top layer similar to a latte—my fav!

I finally made Cantonese Spicy Chinese Chicken Salad.
One of the crave inducing salads from my days in Silicon Valley.

Day 30
Breakfast: Bulletproof® Coffee made with Kerrygold Grass-Fed Unsalted Butter
Lunch: Big Batch Chicken Soup
Dinner: Chinese Chicken Salad

   I jump on the scale this morning and discover that I've lost three pounds. Any weight loss is great, but I was secretly hoping to shed at least one pound a week. But to be fair, I only exercised once and did not get anywhere near 10,000 steps a day. Plus, I still consumed some dairy, enjoyed honey and imbibed wine every so often. Therefore, I must concede, it is great to shed a few pounds when the only change was making certain food choices.
   When I lost a significant amount of weight in 2008 I was at the gym four days a week, lifting weights with a friend. The weekly regimen included two days upper body and two days of lower body. Many Saturday mornings I was back at the gym for an hour long yoga session. And, I'd treadmill at home at least a couple of days a week. I was also a Weight Watchers fanatic, counting every last point. Since Weight Watchers celebrates and encourages the use of artificial sweeteners and low-fat foods, it really is necessary to eat every couple of hours. I didn't consume artificial sweeteners, but I did eat low-fat salad dressings and other low-fat options. And, believe me, eat a leafy green salad with a little protein and drizzled with low-fat dressing and you'll be ravenous in a couple of hours.

This time, for making a big batch of chicken broth, I added fresh ginger, anise tops and
thyme to the usual add-ins of carrots, celery, leeks, white onions, Italian parsley,
bay leaves and whole peppercorns.

Learnings for Phase 2:

1. Think globally, act locally.
   There's much to love about traditional cuisines from around the globe. Many of the favored dishes from around the world are naturally Paleo, or can be made so with some simple substitutions. The next step is to make more new dishes to keep eating interesting.

2. Do better with putting to work modern technology—crock pots and my new pressure cooker.
   Slow cooking is a good thing and I need to do more of it in my kitchen. On the other hand,  it's also great to speed things up. My new pressure cooker will prepare bone broths in a third of the time.

3. Snacks aren't hyper-critical—but still worth planning to carry along.
   I always tote along nuts when I'm about and about. A few additional options are needed. Jerky is always a favorite. Maybe I'll make kale chips. Rosemary seasoned almonds are a winner and are easy to transport.

4. Go Primal to stay in the Paleo realm.
   I'll be a happier person with some dairy in my life.  Unsalted grass-fed butter is amazingly delicious. A little grated parmesan or cheddar used as a garnish for Italian and Mexican dishes is mighty tasty. And, of course, plain yogurt is so good in so many dishes, including Chicken Tikka Masala and Greek Tzatziki.

Bullet Coffee made by blending together stove-top espresso and
Kerrygold unsalted grass-fed butter.

5. Prepare Bulletproof® Coffee or Salvation Sisters' Coconut Oil Hot Chocolate for sustenance upon waking.
   Making sure I start the day with two tablespoons of grass-fed butter or two tablespoons of coconut oil (or a combination of both) blended into my coffee will ensure that I'm getting enough healthy fats in my day. It's kind of like an exercise routine, get it done in the morning and it requires no further attention the rest of the day.

6. Continue to limit alcohol.
   Abstaining from alcohol is fairly effortless until a Friday night rolls around. Every seven days like clock work I desire a nice dinner out and two glasses of red wine. I notice a marked increase in energy after dinner on the nights I avoid alcohol. After cleaning the dinner dishes, I return to writing, reading or photo editing, quiet activities that relax me before going to bed at a reasonable time that will hopefully afford me eight hours of sound sleep.

Turkey meatloaf is lightened with coconut cream, chopped spinach and carrots.
My daughter was disappointed I served Faux-Tatoes instead of the real thing. Me too.

7. Adopt an exercise routine.
   Alleviating stress must become a priority. But even more necessary, is the urgent need to offset all the sitting in my day-to-day routine whether it's working at a laptop or driving hither and dither across Arizona. A Fitbit might be in order to encourage me to walk 10,000 steps a day, at a minimum. Hubby and I did manage to take one walk together in the greater outdoors. We should do that more often, especially when the weather is so beautiful in the desert during the winter and spring months. There will be plenty of time to walk on the treadmill once the heat descends upon us in late May.

8. Eat more probiotics.
   Thanks to my sister, Linda, I am now the proud owner of a 5-Litre fermenting crock. I have my first batch of sauerkraut fermenting, but it won't be ready until mid March. In the meantime, I need to make sure I ingest more fermented foods for a healthier lifestyle. In addition I plan to supplement with Bio-K or Jarro-Dophilus.

My husband and I watching the sun set at the glorious Arizona-Sonora Desert Museum.

9. Escape into the greater outdoors.
   I've been holed up in my house on weekends for the past two months. Time to plan outings for a Saturday or Sunday to visit new destinations and to return to a few of my favorite places, such as the Antiques Fair, Tohono Chul Park and The Arizona-Sonora Desert Museum.

Epilogue:
Nearly two months have passed since my husband and I finished the Whole30 challenge. While I certainly won't be nominated poster girl for the movement, with my various missteps and stumbles along the way, I did successfully interrupt my eating patterns and became even more conscious of the food choices that I make.
  Unlike other folks I know, my first course of business after the challenge ended was not to stuff myself with pizza or snarf a bunch of donuts. And, while I am not 100% Paleo, I am continuing to be careful about what I choose to eat. Soups made of bone broths, salads drizzled with homemade dressings, and vegetable-fruit smoothies are in constant rotation. I finally stopped adding honey to my coffee, but only because I discovered Bullet coffee. A tablespoon of honey every morning adds up to just shy of 23 cups over the course of a year. That's nearly 1-1/2 gallons. Small changes yield big results over time.

After two months of patiently waiting, homemade sauerkraut is ready
to move from the fermenting crock to glass storage jars.

The Whole30 Challenge: Michelle's Paleo Journal, Days 22-28

by Michelle

   "The one grain type that is virtually toxin free is white rice, which has far fewer toxins than brown rice. The vast majority of toxins in white rice are destroyed by cooking, which is why white rice is the only grain Dr. Jaminet recommends. One of the grain toxins with which you may be familiar is gluten."  ~Grains Rob Your Brain Power - Avoid It for Clearer Thinking by Dr. Mercola

Week 4

Day 22
Breakfast: Eggs over easy with sausage and home fries @ Cracker Barrel
Lunch:  Mixed Green Salad with Chicken and Vinaigrette
Dinner: Sausage and Vegetable Soup in Homemade Chicken Broth with a Poached Egg

   The sausage and vegetable soup reminds me of my maternal grandmother, Maxine. Back in my middle school days I recall my Nana and Papa visiting us two to three times a year. They made the four hour drive in their baby blue Mercedes sedan with the dark blue leather interior. In the trunk my Nana stashed a homemade dinner that we'd reheat during their stay, which helped to alleviate some of the cooking burden from my mother. I remember two entrees in particular that Nana made on a regular basis for their visits. The first was a baked spaghetti and the second a sausage and zucchini soup that was packed with vegetables in a light tomato chicken broth. I liked their visits, even though for a great while, my grandparents would sleep in my twin beds and I'd sleep on the couch, until a particularly rocky Christmas when thereafter and forevermore they slept in a hotel. Papa instilled in me a love for card games and we usually played several rounds of Cribbage or Gin Rummy every day during their stay. I've passed this admiration of cards on to my daughter. Our favorite card game is Spades, but it requires a foursome. We always play when we are together with Linda, and Jay or Mark join in the fun.

Use pitted sweet cherries directly from the freezer. No need to defrost before chopping. Easy!

Day 23
Breakfast: Coffee and Sausage and Vegetable Soup in Homemade Chicken Broth
Lunch: Chicken Caesar Salad, No Croutons @ Chili's
Dinner: Chicken Thighs and Drumsticks with Cherry BBQ Sauce, Baked Potatoes and Asparagus

   Here's a best practice from my household associated with wine-butt chicken. Typically once a week, and usually on a Sunday afternoon, we grill two whole chickens. Once the chickens are pulled off the grill, they rest for about 20 minutes until cool enough to handle. I'll serve the breasts for dinner and reserve the thigh/leg quarters for a meal later in the week.
   When I am ready to "reheat" dinner on a week night, I pull the thigh/leg quarters from the refrigerator and thoroughly coat each portion liberally in barbecue sauce. Then I transfer the coated chicken to a cookie sheet that has been covered with aluminum foil and sprayed with coconut oil. If I have forgotten to preheat the oven to 350°F, I simply place the chicken in the cold oven and turn on the heat and add five minutes to the baking time. In about 20 to 25 minutes the chicken is hot and ready to eat. While the chicken is reheating, I quickly assemble a salad or steam vegetables, or both. As a bonus, I can clean the kitchen in about ten minutes leaving the rest of the evening to process photos, read, or go to bed early, especially if I need to rise early the next day and be on the road before dawn.
   P.S. Nom Nom Paleo's Cherry BBQ Sauce is a winner! I doubled the tomato paste and garlic and added one deseeded finely minced jalapeño.

Roasted Peppers complement roasted meats and keep well 
for about a week in the fridge when stored in olive oil.

Day 24
Breakfast: 2 Hard Fried Eggs in Unsalted Grass-Fed Butter
Lunch: Chef's Salad with Vinaigrette @ Montgomery's
Dinner: Turkey Sausage Chili

   So I faltered a bit tonight. I tried to be creative and put a Mexican inspired spin on stuffed Portobello mushrooms. I wanted to use the last of the salsa fresca, since I made a ton of it. One thing led to another and the mix was too "liquidy" to stuff gigantic mushrooms. Needing to save dinner, I went a step further and added pinto beans (oops I did it again, I broke the "rules") and put chili on the table. My husband was overjoyed. When you can identify a bean from afar and get excited, you know your life has been altered by Whole30. We all consumed beans last night and enjoyed every last bite of legume tastiness. My consolation was that at least we didn't eat sugar.

My husband added much needed shelves to my pantry. Now I can find ingredients easily.
Coconut Aminos is a suitable Paleo substitute to soy sauce and Tamari.

I decided to make Melanie's Best Stir-Fry Sauce EVER™ of The Clothes Make The Girl. I made a couple of additions, including adding the zest of one orange and substituting homemade
10-Spice Powder in exchange for commercially prepared 5-Spice.

Day 25
Breakfast: Kombucha and Kale Smoothie with Blueberries
Lunch: Turkey Sausage Chili— the gift that keeps giving...
Dinner: Chicken and Vegetable Stir-Fry over Jasmine Rice

   I soooooooooo don't want to make dinner tonight. I'm over chicken. I'd love to dive into a big plate of gluten-free pasta, but that's not going to happen, even though technically at this point, if I follow the Whole30 program to the letter, I'd have to shout "do over" and begin all over again from day one. I'll soldier on from here, continuing to learn as I fumble along. Meal planning needs to be a bigger priority. Marching towards this goal, I purchased a couple of Paleo focused food magazines at retail. In Paleo Magazine's Readers' Favorites Special Edition, I saw what looks to be a great recipe for stove top Tandoori chicken. Unfortunately, after further review, the recipe involves too much prep for tonight's dinner. It wouldn't be if I didn't have to go searching for the spices and prepare the mise en place. That's what Saturday or Sunday is for I suppose. Back to the drawing board.
   I take a mental inventory of the items in my refrigerator... boneless chicken breasts and too many vegetables to count. The perfunctory ingredients of my Whole30 lifestyle. My daughter, analyzing the food inventory alongside me, recommends a stir-fry. Asian is the most difficult food to eat out for anyone that is gluten-free or Paleo. Simply because soy sauce is an ingredient in nearly every sauce and marinade. A simple fix if you are GF is to use Tamari, which is a high grade soy sauce made without wheat. If you are living a Paleo lifestyle, anything that is made of soybeans is off the menu. For Paleo-folk, the substitution for soy sauce is Coconut Aminos. I recall that the magazine that I have been perusing, Well Fed Paleo has an easy stir-fry sauce that author, Melissa Joulan, of Paleo-foodie blog, The Clothes Make The Girl, states whole-heartily that it's the best stir-fry sauce EVER! I will take her at her written word. She's Paleo though and through — no cheating at her house — and understands the need for a good sauce over just about everything.
   I whip up a triple-batch of the stir-fry sauce and make one addition and a substitution. I add freshly grated orange peel and swap homemade 10-Spice Powder in lieu of commercially prepared 5-Spice. I try to make the vegetable mix as colorful as possible, uniformly chopping red bell peppers, carrots, and onions. I also added broccoli, quartered mushrooms and chunks of pineapple. We all agree that dinner is great. It's great to mix things up. I know a meal is really successful when Maddie asks to have it for lunch the next day reheated and transported to school in a thermos.

Oh dear. I certainly won't be serving this up for a company dinner. This is a strictly a
 "keep it in the family" meal. I do chuckle every time I look at the photo.

Day 26
Breakfast: Scrambled Eggs with Leftover Stir Fry Veggies
Lunch: Leftover Stir Fry over Jasmine Rice... somebody please save me from more leftover stir fry
Dinner: "Bangers and Mash" made with Chicken Sausages and Cauliflower Faux-Totates and served with Roasted Peppers and Grape Tomato Halves Tossed with Balsamic Syrup Vinaigrette

   Red and yellow bell peppers seem to multiply in my refrigerator. My family are quite the fans of roasted peppers and in particular this amazing make-ahead appetizer. I eye the big head of cauliflower that has been lounging in the refrigerator and taking up valuable space. Playing a game similar to Charades for the home cook, bell peppers and cauliflower somehow combine in my imagination to create Bangers and Mash. And voilà, just like that I have a plan for dinner. I roast peppers, steam cauliflower and fry sausages. I call Maddie downstairs to help with the tomatoes. Although dinner isn't visually appealing, the three of us snicker a bit as we dish up our plates, the flavors meld together and are quite delicious. I'll prepare this tasty foursome again... just not for company.

I was not able to totally kick my cheese habit over the course of the 30 days. I cut my consumption way back though. Life is a little more livable with dairy. Which, thankfully, I tolerate well.

Day 27
Breakfast: Coffee
Brunch: Sausage, Bacon and Flank Steak Hash with Poached Eggs
Dinner:  Pan Fried Chicken Breasts served with Mano Y Metate Adobo Mole and Spanish Rice

   I love breakfast hash. Maddie will even get up early-ish to enjoy brunch with Jay and me. My trick for preparing six poached eggs is to have all the eggs separated ahead of poaching. I crack two eggs per bowl in to three small bowls. Once the hash is ready, I quickly add the eggs in each bowl to the simmering hot water. All the eggs conveniently finish cooking at the same time, which only takes about 4-1/2 to 5 minutes. The hearty brunch tides us all over until dinner.
   Mano Y Metate is a woman-owned local Tucson company that produces a variety of dried moles. The flavorful powdered moles are a combination of whole spices, nuts, seeds, and chiles. Depending upon the flavor of the mole, there could also be chocolate added and dried fruit. The wonderful thing about the mole powders is that the cook controls the wet ingredients, so you can add whatever oil you like and choose the flavor of the broth. Dinner doesn't get much easier than pan frying chicken breasts and then quickly preparing a Mano Y Metate mole in the same skillet. The flavors are absolutely delicious. The Adobo mole uses Santa Cruz Chili from Tumacacori.

Mano Y Metate powdered moles make for a quick and delicious Mexican dinner.

Day 28
Breakfast: Coffee
Lunch: Bites of Leftover Cold Hash and a Pear
Dinner: Wine-Butt Chicken with Smoked Paprika Rub and Frank's Hot Sauce, Half a Baked Potato with "Fixins", Buttered Corn and Roasted Asparagus

   Tonight is the Superbowl and we're spending a quiet night at home. Inspired by the flavors of hot wings, the "wine-butt" chickens are coated in a smokey rub and doused with Frank's Hot Sauce. I carefully separate the fat from the breasts and pour Frank's crave-worthy sauce in the two "pockets". Along with the russet potatoes I pop yams into the oven. Jay's hoping the sweetness of the yams will act as a replacement for the missing baked beans that he infinitely adores.
   In the afternoon, while the pregame activities are revving up the massive crowd, like a scene from The Hunger Games, I simmer two chickens with vegetables in an enormous soup pot. The yield is nearly 8 quarts of rich chicken stock. Now I need to figure out what to do with the moist chicken and the stock. I'm so over soup, but that will probably be the end game because soup makes a quick non-sugary breakfast for Jay, and occasionally for me. And, if not breakfast, then a really easy lunch.

Jarred mayo is a no-no due to Omega-6 oils. Goodbye Best Foods, hello homemade mayonnaise. 
Preparing mayo is as easy as whirling together the following ingredients 
in a cocktail shaker, or other tall narrowish vessel, with the aid of a stick blender:
1 whole egg, 1 cup olive oil, 1 cup avocado oil, 1-1/2 Tbsps white wine or Champagne vinegar,
1 Tbsp Dijon and 1/2 tsp sea salt. Slowly pull blender up from bottom until the mixture is emulsified (about 10 to 15 seconds). Keeps for a couple of weeks stored in the refrigerator.

The Whole30 Challenge: Michelle's Paleo Journal, Days 18-21

by Michelle

   "The secret of happiness is variety but the secret of variety, like the secret 

of all spices, is knowing when to use it." ~Daniel Gilbert

Liberal use of herbs and spices will amplify the flavors of your meals. 
Here I am toasting spices to prepare Ten- Spice Powder to add to a stir-fry sauce.

Day 18
Breakfast: Coffee and a Banana
Lunch: Mexican Surprise— Chicken with Peppers and Chilies Served with White Rice
Dinner: Paleo Chowder with Chicken and Bacon, and 1/4 slice of Toasted Paleo Hamburger Bun

   On tap for the work schedule today is a visit down to the copper mine for a project kick-off meeting. Thank goodness I check the weather forecast before heading out the door. The sun is shining, but the wind is violently shaking the limbs of trees and pushing shrubs to and fro in the yard. The high temperature will only reach 64 degrees in Tucson and it could be cooler at the mine. I drag on a pair of black 501 Levi jeans, pull a long sleeve t-shirt over my head, slip on a down vest for core warmth, and wrap a cashmere scarf around my neck. I verify that I have my hardhat, safety glasses, reflective vest and required mine safety training documents (that I must carry with me at all times when I'm on-site) in the dedicated canvas bag that holds my personal protective equipment, or PPE as we say in the biz. I put on my steel toe boots just before I leave the house, so I may thoroughly wash my hands before I head out the door. I'm such a chick.

That time I got caught on a roof looking at air handlers during
 a torrential downpour. #SheWorksHardForTheMoney

   I meet the guys for lunch in Green Valley before heading out to the mine. Thank, God—it's a Mexican Restaurant so I have a couple of decent choices to choose between.
   I arrive home at 5:30 and I know I need to hurry to get dinner on the table. Using my good knife skills, I chop up a bevy of vegetables to finish the soup. After dinner I'm craving something sweet. I resist. I'd love to pour myself a nightcap, but I don't. I resist, resist, resist.
   I must admit that I've been sleeping much better since going on a more restrictive diet. Since I stopped everything simultaneously, I'm not sure if it is the diet that is responsible or if it is mostly related to abstaining from alcohol. Who cares? I'm sleeping so soundly. It's divine.

Jay's life is now complete that I adapted the Four Bean Salad to a Paleo-friendly
 version made with a honey vinaigrette and subbing red bell peppers for the kidney beans.

Day 19
Breakfast: Scrambled Eggs and Sausage with Salsa Garnish
Lunch: Same ole, same ole
Dinner: Wine Butt Chickens and Vegetables and More Vegetables

   I'm not sure why, at this juncture, but I'm craving sweets. I finally cave into my sugary desires and eat two dates. I chew the dates thoughtfully. As if it is my first time giving them a go. The craving quickly subsides. Thankfully, I don't have to loathe myself afterwards. I always feel compelled at times like these to think of the film Chocolat, and the scene near the end of the story when Alfred Molina, playing the town's righteous elder, decadently succumbs to his cravings. Linda, Maddie and I watch this delightful film annually, typically at Easter.
   After nearly three weeks of restrictive eating, I now feel overwhelmed by the fact that I'm in an eating rut. I need to regroup. I begin scrolling through the blog again looking for recipes that will adapt to the Whole30 plan. I come across Chia Pudding, and think, yes that will do nicely. Mix things up a bit.

Fried potatoes extended by adding mushrooms, yellow bell peppers and carrots.

Day 20
Breakfast: Chia Pudding made with Coconut Milk and a Little Honey Syrup
Lunch:  Mixed Vege Salad with Protein and Vinaigrette— this is my often repeated lunch mantra
Dinner: Grilled Flank Steak with Nom Nom Paleo's Cherry Barbecue Sauce, Special Fried Potatoes and Steamed Broccoli

   Jay said that if he had to choke down one more chicken or steak dinner without a sauce that he'd want to commit sipiku. Those really aren't his words, just my interpretation of his facial expressions and the limited words he used to describe his feelings at this juncture in the Whole30 eating plan. That's what couples do. We infer meaning in each other's words. Sometimes for better, sometimes for worse.
   My husband is the king of barbecue sauces. And, it has been difficult for him (and me) living without a great sweet and sour sauce with a ketchup kick to enjoy dinner that much more. I recalled reading a recipe for Cherry Barbecue Sauce in the Nom Nom Paleo Cookbook. I sent Jay on a shopping mission to find frozen sweet cherries. The only grocery store that stocks the sweet cherries, at least in our neck of the woods, is Whole Foods Market. A zesty sauce is now in our future.

My take on a homemade "Burrito Bowl". It might as well be called Mexican Salad.

Day 21
Breakfast: Coffee followed by Kombucha and Kale Smoothie
Lunch: Bunless Hamburger in an Iceberg Lettuce Cup with homemade Russian Dressing and Fixins
Dinner: Paleo Friendly Burrito Bowls: Oven Fried Cali-Rice, Sausage, Guacamole and Salsa Fresca

   Even though I love eggs, I am way overdue to begin introducing new breakfasts to the morning routine. Back in the summer of 2011, I made smoothies ritually over the entire summer, including Misty's Coconut Whey Protein and Blueberry Smoothie. Smoothies are a great way to pack a lot of nutrition into the first meal of the day.
   I was so excited over the prospect of oven roasting Cauli-Rice. I have to say with complete disappointment that the technique was a complete bomb. At least for me. The roasted Cali-Rice had a deep cauliflower flavor and smell to match. Life is full of trials and tribulations. Onward!

Now all the bunless burger needs is a drizzle of my Russian Dressing,
and slices of tomatoes and dill pickles.

The Whole30 Challenge: Michelle's Paleo Journal, Days 15-17

by Michelle

Quickly blanching zoodles for a "spaghetti" dinner. 

While I had the Spiralizer in action to make zucchini noodles, I also twirled carrots for the salad.

Week 3

Day 15
Breakfast: Banana and Toasted Cauliflower Bagel slathered with Butter
Lunch: Cream of Tomato Soup
Dinner: Zoodles with Meatballs and Marinara and a Lovely Mixed Green Salad

It's MLK day. Why it's a work day I'm not sure. School is closed. Banks are closed. Government offices are closed. Ah well, that's life. The copper mines are open. I suppose that means I'm open for business, too. Although Americans don't like to admit it, consumers have a voracious appetite for copper. They just don't know it. I really did not consider the use of copper before I began working in the industrial automation industry. I was ignorant about the use of metals and minerals in my daily life. The state's media outlets print a negative point of view on developing new copper mines and yet global demand for the metal is increasing.
   I recently attended an event related to the development of Rosemont mine and a perturbed woman said to me in a nearly hysterical tone, "I don't understand why they have to build a copper mine in such a beautiful area. Why can't they build a copper mine somewhere out in the middle of nowhere where no one if affected?" I was mystified by her reasoning. Yes, that would be lovely if we could drop a copper mine any old place we wanted, but the fact is, copper is only in certain areas, and the metal must be mined where it is present in the ground. The CopperMatters website has the following education tidbits to educate consumers:

   "There's more than 50 pounds of copper in a typical american made automobile: about 40 pounds for electrical and about 10 pounds for nonelectrical components. Today's luxury cars contain some 1,500 copper wires - totaling about one mile in length. To put it into perspective, in 1948, the average family car contained only about 55 wires, amounting to a length of 150 feet. 
   The Toyota Prius uses 64 pounds of copper in every car. While the hybrid's batteries are nickel based, a Prius still needs lots of copper wiring and computer chips to keep it on the road and cutting carbon emissions. 
   It's not just consumer cars - alternative forms of transportation, from buses to electric trolleys and subway cars use an average of 2,300 pounds of copper apiece."

That's me... looking all boss in my hardhat and pink safety glasses.

And, of course, copper isn't just used in transportation. Do you like your mobile phone and computer?

   "Because of copper's incredible properties where electricity is concerned, copper has long been looked to when building and developing technology. Recently copper has been replacing aluminum in computer chips, resulting in much faster operating speeds and greater circuit integration - up to 200 million transistors can be packed onto a single chip. And copper also means that your gadgets need less power - so your battery life lasts longer. Power requirements are now reduced to less than 1.8 volts, and the chips run cooler than ever before, increasing the effectiveness of the technology and the longevity of its components. The use of copper conductors in the chip is the last link in a now unbroken copper chain comprising the electronic data path between user and computer. From external cables and connectors to bus ways to printed circuit boards, sockets and lead frames - it's all copper. 
   There is about .5 ounces of copper in your mobile phone. That's more than all the other metals in your phone and more than 12% of your phone's total weight. As more computer chips and sophistication are added to our phones, the amount of copper in them will continue to grow as well. 
   Not only can copper be used to send information, but it can also be used to prevent signals traveling where they are not wanted. the National Security Agency buildings at Ft. Meade, Maryland, are sheathed with copper to prevent unauthorized snooping. Even the windows are fitted with copper screens. The copper blocks radio waves from penetrating into or escaping from spy operations. Copper sheathing is also used in hospitals to enclose rooms containing sensitive equipment like CAT scan, MRI and X-ray units to prevent problems related to the entrance or emission of errant electromagnetic radiation."

   And it's just not transportation and technology. Enough copper plumbing is installed in buildings every year to wrap around the equator seven times. The actual amount is one billion feet of copper tubing. And that's just the USA. On a smaller level, the average American home, according to the ArizonaExperience.org website, "...contains about 400 pounds of copper for electrical wiring, pipes, and appliances such as refrigerators and microwaves."
   In Arizona, students are taught the Five C's that drive the state's economy: Copper, Cattle, Cotton, Citrus and Climate. Are you familiar with Pima Cotton? That particular hybrid of cotton was cultivated in Sacaton, Arizona, located south of Phoenix and north of Casa Grande. The cotton is named after the Pima Indians who grew the cotton.

Children and adults alike will enjoy wandering around the grounds
at the ASARCO Mineral Discovery Center.

   Of the 50 states, Arizona produces the most copper, and is the second largest producer of molybdenum. There are about nine active mines in Arizona that produce copper, and there are another handful of properties under development, such as the hotly contested proposed mines of Rosemont, Florence and Resolution. According to Wikipedia, "Over 60% of the newly mined copper in the U.S. comes from Arizona." The largest copper mine in Arizona is Morenci, owned and operated by Freeport-McMoRan.
   Over the last year and a half I have spent a lot of time at copper mines in Arizona. Ask any miner who has been in the mining industry since the 1970s, what changes have taken place in operations and environmentalism, over the course of the proceeding decades, and they won't even know where to begin the conversation. From safety to environmental awareness to reclamation, the mining industry has made sincere progress to overcome issues across all categories to become sustainable operations. Interested in learning more? If you are visiting southern Arizona, book a tour to see an opening pit copper mine in action. ASARCO mine in Sahuarita, Arizona. The mine has employees working three shifts, 24 hours a day, seven days a week. The tours run daily Tuesday through Saturday.

The ASARCO Mineral Discovery Center is only 15 miles south of downtown Tucson.

Before or after your visit to the ASARCO Mineral Discovery Center, visit San Xavier del Bac.

Next time I may peel the zucchini for a more realistic looking noodle.

   Switching from copper to dinner - I'm so diverse (she says tongue in cheek) - I decide to make my life easy and drop frozen meatballs into marinara. Everyone in the fam-damily agreed last go round that we weren't so crazy over pairing spaghetti squash with marinara. I opted tonight to go the zoodle route. I pulled out the spiralizer and gave medium zucchini a twirl. Since I liked blanching the cauli-rice the other night, I decided I would use the same cooking technique with the zuchini noodles. I prepared the zoodles first. I tossed the spiralized zucchini with two teaspoons of sea salt and tossed to distribute evenly. The zucchini shedded water as I prepared the vegetables for a green salad and heated up the meatballs in the marina. Occasionally, I would pour off the zucchini water. Come to think of it, I could have let the zucchini sit in a colander in the sink. At the same time the zucchini was "dehydrating", I put a pot of water on to boil, just as I would do for pasta. When everything else was ready, including setting the table, I quickly blanched the zucchini in the boiling water for 60 seconds. I drained the zoodles and then tossed with a little olive oil and a sprinkle of salt and a few grinds of pepper. We all scooped a portion of noodles onto our plates and then sauced with the marinara and meatballs. Jay, Maddie and I all agreed we much preferred the zucchini noodles with this particular meal.

Paleo Hamburger Buns made with cashews, almonds, eggs and coconut flour. 

It's been awhile since I've made a sandwich for myself. I like knowing that it is an option.

Day 16
Breakfast: The last of the Cream of Tomato Soup
Lunch: Turkey, Salami and Cheddar on Paleo Hamburger Buns with Mayo and Mustard
Dinner: Chicken Picatta over Spaghetti Squash and a Mixed Green Salad

   This morning I rose early and whipped up some gluten-free hamburger buns in the food processor. I feel like a sandwich for lunch. Baking my own buns (hee hee) is the only way I'm going to get what I desire. The recipe from Against All Grain is easy to prepare. The author, Danielle Walker, mentioned that the buns are a little crumbly, so I added a tablespoon of ground chia seeds to act as a replacement for gluten, as I did for the superb gluten-free pie crust I made last year. That seemed to fix the crumbly problem. The buns are rich and filling because of the high nut content.

Chicken Piccata tastes great.

We like prepared Spaghetti Squash with the Chicken Piccata.

Day 17
Breakfast: Coffee and a Banana
Lunch: Jay's Famous Chicken Salad with Balsamic Vinaigrette
Dinner: Chicken Picatta over Spaghetti Squash and a Mixed Green Salad

   Maddie's astronomy class is gathering in a park tonight to look at the stars through the teacher's fancy telescope. Parents are invited to join in the fun, but I'm just not up to attending. The last two scheduled astronomy nights I was not able to attend due to work commitments. I feel badly for not going, but Maddie assures me that my bowing out is fine. She and Jay head to Chipotle for a quick dinner before heading to a park on the outskirts of town. Maddie always helps the teacher unpack the equipment and set it up before sunset so they can make all the required adjustments while it is still light. The further away the park is from city lights, the better to see the stars. Tucson is considered a star gazing town. Multiple observatories are within close range of Tucson and the city has kept nighttime lighting to a minimum to help astronomers. Once the sun goes down, it's very dark in and around Tucson and especially at the park.
   I stay home and prep dinner for tomorrow night. We have depleted our soup reserves and its time to make another huge pot of soup. Time to mix it up. I'm getting tired of my brothy soups, so I go to a recipe that I have not made in years, a thick vegetable chowder. A quiet evening at home alone is a rarity.

I never tire of photographing the interior of San Xavier del Bac. 

The Whole30 Challenge: Michelle's Paleo Journal, Days 13 and 14

by Michelle

   "For decades now I've heard that it takes twenty-one days to form a new habit, thirty days at the most. If a person can just marshal their will power for three to four week, bingo! They've got it made. But anyone struggling to form a new habit knows there's more to the story.
   Researchers at University College London tracked people attempting to form different types of new habits. Instead of three or four weeks, they found it took an average of sixty-six days for new habits to become automatic. And they project that some would take more than 250 days."

~Michael Hyatt, CEO of Your Virtual Mentor

The soup that seemed to multiply in the refrigerator. I kept eating it and eating it and eating it. 

Days 1-2, Days 3-4, Days 5-7, Days 8-10, Days 11-12, and so the story continues...

Day 13
Breakfast: Sausage and Vegetable Soup in Chicken Broth
Lunch:  Waldorf Salad with Kale and Chicken and a Glass of Pinot Noir
Dinner: Sausage and Vegetable Soup in Chicken Broth

For the third time this week, it's back to Phoenix. This outing is with my family. We're scheduled for a 10:00 a.m. college tour. I'm very happy to be chauffeured there and back by my husband. It's Saturday, so it is not appreciated when the lilting tones of my iPhone's alarm awakens me at 5:30 a.m. I would love to be a morning person. Sadly, I am not. But, it's up and at 'em, because we should be out of the house by 7:30 a.m. We barely have enough time to get out the door on time and I discover too late that we have eaten the last of the eggs. Plan B is to quickly heat leftover soup. It's the soup that keeps giving, and seemingly multiplying in the fridge. I joke the soup is like the oil celebrated at Hanukkah. Maddie can't fathom eating the soup for breakfast. On the way out of town we pull through the drive-thru at McDonald's and order her an Egg McMuffin for the road. I console myself that this fast food side trip is a very infrequent activity. It truly is an exception. And it always has been for my family and me.
   After the college tour, Maddie asks if we can eat lunch at our favorite restaurant, Hillstone located near 24th Street and Camelback in the Biltmore neighborhood. Our family loves everything about this restaurant— the efficient and professional service, the terrific food, the beautiful interior. I could move in and take up residence. The property also has a koi pond, outdoor patio and fireplace. All my needs are met. I usually order the Seared Ahi served with greens that are spiked with chunks of avocado. mango and black sesame seeds. For whatever reason, I decide to break my habit and instead order the Waldorf Salad. I'm glad I did. It was wonderful. I enjoyed every last bite and washed it all down with a stellar glass of Pinot Noir. Life is good. We're back to Tucson by 3:00 p.m. so Maddie can go to work at 4:00. It's a nice quiet night at home. I don't feel like cooking and we're not going to dine out twice in one day, so it's more of that frickin' never-ending leftover soup.

I saw this recipe on Saveur magazine's Facebook page and decided to make it post haste.

Day 14
Breakfast: Sausage and Vegetable Soup in Chicken Broth
Lunch: Macadamia Nuts and half an Avocado
Dinner: Homemade Cream of Tomato Soup and Chicken Caesar Salad

Jay completes the grocery shopping in the late afternoon, so it is Mother Hubbard's cupboard until he returns laden with bags filled with mostly fresh vegetables, fruits, eggs, nuts, whole chickens and a flank steak. I finish the last of the soup and then supplement in the afternoon with a few Macadamia Nuts and half an avocado that I season with a little sea salt and eat with a spoon. I clean the refrigerator while Jay is out. This is one of my least favorite activities. In my book, it's right up there with cleaning the bathroom.
   Pretending that I'm on a cooking show and the challenge is to produce a gourmet meal with only a few disparate items, I throw together dinner with the few remaining leftovers from last week. It's not fancy, but it's satisfying. It would have been lovely to dip a toasty buttery grilled cheese sandwich into the tasty Cream of Tomato Soup, but it is not to be. Week two of the Whole30 challenge comes to a close without much fanfare or palpable enthusiasm. But, we are dedicated, and we will forge on.
   I hope against hope that The Good Wife might be on after the Patriots/Colts game, but alas it is not. After Jay wanders upstairs I happily turn off the post-game blather analysis, the announcers rabid over the upcoming Superbowl and instead listen to my new audio book The Poet, a mystery by one of Linda's and my favorite crime-thriller-suspense fiction author, Michael Connelly while I give the kitchen a good scrubbing. I'm livin' the dream life.

Soup. More soup. And, even more soup. Good thing 'tis the season for soup.

This was circulating on Facebook and the origin is unknown (to me).
As Liz Lemon would say, "I want to go to there."

The Whole30 Challenge: Michelle's Paleo Journal, Days 11 and 12

by Michelle

Making bone broth is now a weekly part of my routine—it has become second nature.

My Whole30 Challenge journey continues:

Day 11
Breakfast: Scrambled Eggs with Sausage
Lunch:  Chicken Fajita Salad
Dinner: Sausage and Vegetable Soup in Chicken Broth

   On the agenda for today is a morning tour of a wastewater treatment plant (WTP). A technician at the facility, takes my manager and I through a walking tour of the various areas of the plant. The wind is blowing and my hair is whipping around like helicopter blades on the top of my head. For the first time ever, I wish I was wearing my hard hat to keep my hair in place.
  Do you ever wonder what happens to your excrement once it is flushed down the toilet? I never gave it much thought. Not surprising, I'm sure. Inquiring minds want to know a lot of things, but few want to dwell on that. When I joined my employer, I learned that one of the industries we serve is water/watewater plants. Over the last year and a half, I've learned quite a bit about this topic. I can tell you all about it since I've been on several tours at various WTPs in Arizona.
   It's estimated that every person in our nation contributes between 70 to 150 of wastewater every day. The influent flows into bar screens, and traps the big stuff that gets into the wastewater stream, including rags, plastics, other things that shouldn't be there. From there, more filtering is required, in including remove grit and sand. Settling tanks hold the wastewater to allow solids to sink the bottom, whereas grease and oil rise to the top and are skimmed on the surface. The "poop" that sinks to the bottom is called sludge. The sludge is exposed to micoorganisms that "dine" on the solids and biological conversion occurs. Wastewater and the microorganisms are mixed with oxygen to help the organisms multiply. The mixture then goes to a secondary sendimitation tank. The microorganism and solids settle to the bottom and are then removed. Chlorine treatment is next, and afterwards, dechlorination before the effluent water is recharged into the environment. The preliminary solids - rags, plastic bottles, etc. are washed and sent to a landfill. The grit and sands are cleaned and sent to a landfill. What's left is the poop, also known as biosolids, but commonly called "sludge". As much water as possible is removed from the sludge. Different water treatment plants have different methods to deal with the water removal. Once the sludge is thickened, it's sometimes incinerated, and the ash is sent to a landfill. Ultimately, the conclusion of every process for sludge handling ends with truckloads of organic bisolids dumped (pun intended) to a landfill.

On the grounds of a waste water treatment plant in Arizona. 

   When you are employed in the wastewater industry, you think about this on a daily basis and especially when big events are on the horizon, like the Superbowl. The WTP employees, in any of the game hosting cities, are the good folks who think about and prepare for halftime at the Superbowl, just from a different angle. The halftime event is referred to by wastewater industry folks as the "big flush". Take a moment to consider how many toilets, not only at the stadium, but in the stadium's zip code that will be flushing during those 15 critical minutes during the half time show. All the water and solids will be sent rushing to the WTP for processing. If the WTP incurs any problems during this extreme volume event, well, it ain't gonna be pretty, if you know what I mean.

Left to right: Chuck Norris, my daughter Maddie, and Aaron Norris (Chuck's brother) in 2014.
My daughter is a 2nd degree black belt in Chun Kuk Do, the karate style of Chuck Norris.

   During our walk, we discuss the forthcoming days of water shortages. It's not an "if" situation, but "when". The technician asked if I've been to Lake Mead lately. I haven't visited since stopping by Hoover Dam in July 2012 on a driving trip to Las Vegas for my daughter's karate tournament. I flew over Lake Mead last September and noticed the level of the lake had dropped significantly. The technician commented that Lake Mead is at its lowest point since the opening of Hoover Dam in 1936. The water is so low, that new pipes are being installed to drain the lake even further, since the water line will fall under the existing infrastructure.
   The three of us marvel that the federal government isn't taking a strong stand on water conservation and explaining to people that our dystopian future is around the corner. I wonder what Las Vegas is planning to do once Mead is empty. Surely, there has to be a plan. If there is no water—there is no Las Vegas. My sister's ex-boyfriend once commented that Las Vegas will make a really interesting ghost town in the future.

Flying over Lake Mead on my way home after visiting Salt Lake City.

   I read that Lake Mead provides water to farms, homes and businesses in Southern Nevada, Arizona, southern California, and northern Mexico. "According to the National Park Service, about 96 percent of the water in the Lake Mead is from melted snow that fell in Colorado, Utah, New Mexico, and Wyoming. Each year, these "Upper Basin" states are required to allow a minimum flow of Colorado River water to reach Lake Mead," reports the Climate.gov website. Over the last two years, runoff is less than half of the normal, which is a continuation of a 15-year drought. No one knows how long this drought will continue. Science shows that over many thousands of years, extreme droughts have lasted upwards of 50 years. The difference is now, greater consumer demand for water by population shifts, farming and industrial manufacturing.
   My mind returns to desalination. Why isn't Las Vegas enacting a plan now that doesn't completely jeopardize the future of the lake? The Israeli's have had great success desalinating water and conveying it throughout their small country, which, granted, is only territoriality just slightly bigger than New Jersey. It may very well be expensive to desalinate water in the Gulf of California and convey it to Las Vegas, but it seems that this an important consideration should the drought carry on and deplete precious water reservoirs.
   In the manufacturing industry, there are conveyance systems installed throughout a plant to carry raw goods and finished products from one area to another. In the world of wastewater, the conveyance system is water. Solid waste (feces) is conveyed from the toilet to the WTP by water. There has been some transition to low water toilets, but they don't always work well, causing people to flush toilets two or three times, if the first flush doesn't "clear" the bowl.
   After our tour, my manager and I head to lunch. Yes, it is possible to be hungry after such an adventure as touring a wastewater treatment plant. Surprisingly, Mexican fare is one of the better alternatives for eating out. Just omit the corn tortillas and much of the menu is under consideration. The Chicken Fajita Salad is quite good and I use salsa as dressing to successfully avoid dousing my entrée in delicious Ranch dressing.

There I am drinking red wine. Again. It's just soooooo delicious.

Day 12
Breakfast: Maple Yogurt and a Banana
Lunch: A handful of Marcona Almonds and an Apple
Snack: Chicken Broth
Dinner:  Warmed Olives, Bibb and Blue Salad, Pork Chop with Broccolini, Roasted Tomatoes and Cottage Potatoes and Two Glasses of Cabernet

   Another day trip to Phoenix to visit the main office. I've got some deadlines that need to be met, and I'm so busy that I manage to skip lunch. This is not intentional. I loathe skipping meals. I have marcona almonds in my purse and an apple. Thankfully I have planned ahead for a food emergency. The drive home is incredibly stressful. There are two accidents on I-10. Both crashes leave northbound travelers stopped on the highway. You realize just how many 18 wheelers are on 1-10 everyday when traffic is halted. It's literally a convoy on the interstate. Southbound traffic slows and slips into stop and go traffic due to all the annoying looky-lous that need to check-out what's happening on the other side of the highway. The drive home is havoc with drivers passing on the right and zig zagging through traffic, apparently trying to make up for lost time while rubber necking at the accidents. I can't tell you how many times these crazy drivers end up behind me after surging ahead and then getting stuck behind a slower moving truck. Slower drivers in beat-up cars, or from Mexico, drive under the speed limit in the middle lane, bunching up traffic, and agitating the already more aggressive drivers. I don't listen to the radio. I don't talk on the phone. This traffic requires all of my attention.
   I'm starving when I arrive home. And a little frazzled after participating in the simulated NASCAR race from Phoenix to Tucson. As the old adage goes—TGIF—Thank God it's Friday. Jay's not ready to go out, and I'm starving, so I warm up a cup of homemade chicken broth. I drink it slowly while Jay showers and I read the newspaper. The broth is quite delicious and soothing.  It evens out my mood. We have a nice evening out, and I devour a hearty meal. There's a little Gorgonzola sprinkled on my salad. I give in and eat it. I appreciate the flavor even more since I've been doing without. The roasted pork chop hits the spot. I'm especially happy that I don't have to do any dishes. Hooray for small favors.

A capture of my husband and daughter on a very windy day at Hoover Dam.