Paleo Preference

Info and recipes on Paleo Eating, Promoting Healthy Eating Habits, Good Health and Weight Control

RECIPE: Paleo Pasta

Paleo Pasta

Paleo Pasta

There are some people who fail at going Paleo, mostly because they ‘miss’ certain foods when they have switched their old eating habits to the new old way of eating! Because following the Paleo lifestyle recommends eliminating grains, people become perplexed and anxious because this means “losing” grain based foods. One of the foods that I have heard mentioned is PASTA…

I’ve used a few different veggies to recreate a pasta-type food but nothing has compared to the faux pasta dinner I made last night!! My Anti-Plaeo son suddenly suggested that I try thin shoestring slices of turnip in place of a pasta noodle/ spaghetti. So… I tried it! Using my mandoline slicer I began with slicing this strips of turnip which I then sliced into long shoestring style ‘noodles’. I then put these into a wire strainer, sprinkled with salt and placed into a shallow frying pan half full of boiling water. I covered the strainer with a pot lid and let them cook via steam for about 15 minutes. This produced an al dente product.

While I was cutting and slicing I fried up a pound of grass fed ground beef, one chopped onion and fresh mushrooms. Once I had the turnip steamimg I added a jar of organic tomatoes and garlic and a can of organic stewed tomatoes to the cooked beef. I let this simmer. Once everything was done we just placed the tur-pasta on a plate and put the meat sauce on top. Very impressive! Even for those not fond of turnip! It comes highly recommended! According to my Anti-Paleo son… next stop… Lasagne noodles!!! Can’t wait to try that!!! YUM!


RECIPE:Angela’s Crustless Chard Quiche

Before Christmas I posted a note on Facebook about a DELICIOUS crustless quiche my friend Angela had made. She sent me the recipe and I ‘paleoed’ it! It was absolutely fantastic!! I said I would post the recipe… then my laptop crashed… that is it fell to the floor and quit working!! A few weeks and a couple of part orders later… here I am… with a fully functional laptop AND… that’s right…. the recipe!!! With MANY thanks to my beautiful Winnipeg friend Angela Kuehl … connected by my BEAUTIFUL Hamilton brother… Tom Wilson… Love ya!!

Angela’s Crustless Chard Quiche

1 chopped sweet large onion

1 large bunch of rough chopped chard

½ cup sliced mushrooms

¼ cup of coconut oil

1lb of grass feed ground beef

2 cups grass fed cheese of your choice (optional)

6 eggs

1 Can Coconut milk


Preheat oven to 375 F.

Saute onion and chopped chard, stems and all (icky end bits cut off of course), mushrooms in coconut oil. Add s & p to taste. Meanwhile fry ground beef, grate cheese, whisk into 6 eggs with a can of coconut milk. Add onions and chard mix. Layer the bottom of a cake pan with the fried ground beef  and pour chard mixture on top of the ground beef and add cheese on top.

Bake for about 45 minutes until no liquid seepage occurs when poked with a knife.



PS… I have also used KALE in place of the chard for this recipe! Fanfreekintastic!! Kale is a good source of protien!!!

WHO KNEW!!!??!!

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RECIPE: Paleo Pumpkin Pudding

We LOVE pumpkin pie at our house!! This year I made our Thanksgiving pie with a pecan crust. It was AWESOME! But a bit carby! Then I tried making a pumpkin pudding instead… and it turned out SO deliciously awesome!

So tonight I thought…Hey, it’s a cool autumn evening! How about some yummy warm Paleo Pumpkin Pudding for dessert!!

Now I know it’s not likely that Paleo Man ate pudding…or Pie for that matter, but he most certainly ate the ingredients that are in these Paleo recipes….HA… here is the recipe!


1 Can Organic Pumpkin
1 Can Organic Coconut Milk
2 TBSP of Epicure Apple Pie Spice
1 Tsp Cinnamon
1/2 Tsp Ground Allspice
4 Eggs
1 Tsp Vanilla
1/4 Cup of Honey
1/8 Cup Coconut Oil (melted)
1/4 Cup Pecans

Mix all EXCEPT pecans in a baking dish. I use a mixer to get everything well mixed. Top with pecans. Bake at 400 F for 15 minutes then 350F for 55-60 minutes or until an inserted knife comes out clean.
Lovely when eaten warm OR cold!!!

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Going Paleo is NOT a ‘DIET’

I have lost 35 pounds following the Paleo Plan and I want to show you how easy it is. I specialize in Paleo (ancestral/ primal) nutrition, yoga and weight loss training including lifestyle modification. I am a Yoga Teacher A Reiki Master Teacher and Weight Loss Coach and have done a lot of energy work with people while teaching yoga to help them learn how to reduce stress. I have worked with people from all walks of life who want the best for themselves but may not be on top of their nutritional or physical health. They find themselves to be overweight, tired and experiencing low energy and perhaps even experiencing illnesses.

In this program I use ancestral health principles and teach the importance of eating whole fresh unmedicated/untreated foods, I work with clients who have an interest in the areas of weight management, creating a better mood and attaining greater energy but who either don’t know who and would like help in attaining a more productive and rewarding life. I teach relaxation techniques and Relaxing Yoga exercises to help strengthen and balance the body.
After three, personal one on one live contacts, the rest of my coaching program is done via email. There is no need for you to attend any meetings or leave your home throughout the rest of your program unless of course you wish to attend a special Group Information Night.

My role is to guide you to reach your health and weight goals by making step by step changes to your food choices and lifestyle, at a pace that is comfortable for you. As your personal Weight Loss Coach, Yoga Teacher and Nutritional Consultant, I can help you to navigate the world of nutrition through research and advice, help determine what changes are necessary for you, help set up a personal Yoga Exercise and Relaxation Program as well as support and guide you as you set goals and make lasting changes for your health and happiness.

What You Will Learn
How to purchase, prepare and eat wholesome healthy fresh foods while getting the results you want – WITHOUT dieting
How to gain more energy and become more focused
How to feel great and become more comfortable with your body
How to develop ways to maximize health eating despite your busy schedule
How to eliminate poor food choices and thus cravings
How to increase your health by making a change lifestyle that lasts for the rest of your life
How to give full personal commitment to your own health and success

Some of the Reasons Why Going Paleo Works
Following this plan reduces the fat forming carbs, increases GOOD fats and proteins that all help your body to maintain it’s proper weight and health
Making changes in available food choices, shopping regime and following easy recipes provides you with the tools to attain your goals
This is NOT a diet, this is a lifestyle change that gives you quick permanent results
Added accountability to yourself and to me will help you attain your goals
My coaching and working along with you helps you respect and feel good about yourself
Buddy system offers much greater chance at success
A holistic approach works on your body mind and spirit
Your investment and results will make this program worth it
There are three programs to suit your budget level you choose which program best suits your goals and budget

Reasons Why You Should Sign Up Now
You believe you’re eating “right” but your emotions, mind and body are not they used to be or should be
You are tired of having no energy, sleeping poorly and feeling like you need to change
You have been working out and ‘dieting’ for years and still can’t seem to reach your goals
You need to have some accountability
You accomplish more when you have someone to help you on your path to success
You know that you have the drive to make changes, you just do not know where to start or what to do
You will see that the changes you make through this program will help you for the rest of your life
You need personal attention and guidance; and are wiling to go for it with some help

Are you ready to make the change?

Email me and we can set up a free consultation so you can learn a little more about this program and see how easy it is. I offer coaching via email because it’s easier to find time for yourself when you don’t have to travel or especially leave home again after working all day. It’s usually easier for a client to be comfortable and honest when they’re writing from the safety of their home and I want you to be as comfortable as possible in this period of change. We can however follow the one on one if you are more comfortable with that. There are three programs Good, Better, Best according to your time budget and needs.

Three Paleo Programs Available


12 weeks of coaching and support
One on One* Private Sessions – 2 Day Intensive
Six coaching sessions by telephone biweekly
Unlimited Email Support
Customized program outline specific to your needs
Restaurant foods and dining out options
Food journal submission
Yoga instruction/ exercise program
Coaching and support to help you make the dietary and lifestyle changes you want
Shopping lists, recipes, links to more information and suggested products
Highest investment BEST support

*WITHIN 30 KMs or Travel Charges Apply


6 weeks of coaching and support
One in One* Private Session – 1 Day Intensive
Restaurant foods dining out options
Three coaching sessions by telephone biweekly
Up to 30 Email correspondences
Food journal submission
Yoga instruction/ exercise program
Shopping lists, recipes, links to more information and suggested products
Medium Investment BETTER support

*WITHIN 30 KMs or Travel Charges Apply

Bronze Paleo Coaching – $79

4 weeks of coaching and support
100% Email format of weekly review, advice, and suggestions
Weekly check-ins with follow up email-dialogue
Up to 20 Email correspondences for the month
Food journal submission
Handouts, recipes, links to more information and suggested products
Lowest investment GOOD support

Don’t waste ANY MORE time

You only have ONE body and ONE life

Lose Weight

Improve Health

Do this for you & your future



Please note: If you’re experiencing an acute, chronic or ANY medically diagnosed condition, you must maintain any treatment as prescribed by your physician, irrespective of your use of any weight loss coaching, nutritional consulting or yoga instruction received by me, Nancy Hedberg, your perusal or use of or your purchase or use of any associated ANY plans, guides, recipes, consultations, websites, products etc. In the case of medical diagnoses, it is vital to work with your physician to determine the best course of action and never substitute one treatment for another without first consulting your physician for advice.

Neither I, Nancy Hedberg, nor any of the plans, guides, products or ideas presented in this website, the Paleo Plan or Paleo Preference are intended to render or replace medical advice of any kind. Paleo Preference info, any nutritional consulting, yoga instruction or weight loss coaching given by me are not prescriptive services; nor do I, Nancy Hedberg, represent myself as a registered or licensed dietician. Any and all consultation, instruction or coaching is considered purely informational and will be utilized at the individual’s own risk. The information presented herein has not been evaluated by any Food and Drug Administration of any kind and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed medical physician should be obtained BEFORE beginning or modifying any diet, exercise or lifestyle program; and physicians should always be informed of all nutritional changes.

The information and opinions expressed herein, and all related notes, are intended for informational purposes only. Perusal of this site or related guides, websites, recipes, consultations or products does not imply status as a “client” of Nancy Hedberg, nor does it constitute medical advice or a call-to-action. The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein or by me.

Nancy Hedberg

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Grass Fed Beef and Gratitude

While picking up our veggies and eggs today at the farm I overheard the farmer telling a lady that he had some of his beef made into dog food, to which she showed real concern. “WHY?” she asked “would you do that… was there something wrong with the meat??” He went on to explain to her that his beef was always well pastured and taken very good care of… they have a good life. When it comes time for them to become food, they are kept calm and quiet on their journey and given a blessing of thanks. “There was one” he said rather sadly “that got out of the pen, it became panicked as it was chased and finally caught… that does not make for good meat, so we sell it as dog food.” I have a great deal more respect for that farmer than what I thought had been sufficient before!
That conversation reminded me of when I worked as a meat wrapper in a local grocery store. The beef steaks that I was wrapping were extremely dark red…almost burgundy coloured. I asked my meat manager if it was really beef or secretly something different! He told me that it was in fact beef. He called it fire beef and he told me the reason it looked like it did was because the steer that it came from had been scared or was panicked and basically was ‘fired up’. He said that it was quite common because the animals ‘smell’ death, ‘see’ death and become fearful. They panic and try to get away. Their heart rate goes up, the blood pumps fiercely through their bodies as they run and when the are caught and ‘killed’ the blood remains trapped in the muscles (meat) thus causing the red flush…
Many animals that are raised and used for human consumption are rarely treated with any respect, not only at their time of death but really throughout their WHOLE miserable lives! They are kept penned up, fed horrible feed. Some bovine are fed what is called ‘cow’ corn very little nutrition and even fed parts of their own species. Fed what isn’t at all what a grazing animal would normally eat. They are kept in crowded, smelly gross places to fatten them up and fed ‘crap’. Feed that is barely nutritious IF at all and then injected with antibiotics to keep them from becoming ill because of being in those close quarters and eating less than nutritious feed… Milkers are also injected with bovine growth hormone to increase milk production and from which they develop horrible udder infections and are also injected with antibiotics for that. I just recently read that because feed prices were so high, some farmers were feeding their cattle CANDY!!! Pigs being kept in filthy pens, treated inhumanely, chickens that become deformed from lack of movement… fed a steady diet of corn. They need bugs and beetles and different plant matter for proper nutrition… it goes on and on… and off we go, happily down to the grocery store to the meat section and proceed to buy, cook and eat these poor (in more ways than one) animals. …And the vegetarians out there will now step forward and say… that ‘s WHY I don’t eat meat! … I know, I know…
This all brings me back to farmer C… his cattle are grass fed, NOT even grain finished. They are fed hay for about a month or so in the late winter and are free to roam, lay down and enjoy the sun and fresh air. They are treated with respect and when the time comes their lives are taken in gratitude. They are raised for food they sustain a huge amount of people and are never taken for granted. They are proud, healthy animals; you can see it in their eyes as you drive by the fields where they graze, you can see it in the way they stroll across their pastures or lay chewing their cud. It’s as though they know their life’s purpose and are proud of the sacrifice they eventually all are going to make.
They provide us meat eaters with life sustaining healthy nutritious foods. The farmer is proud of how he treats his animals, proud of the healthy farm he runs. He’s a good man. I am thankful that I found Farmer C and his farm. I am grateful for the regal animals that provide for me and my family.
I think it’s very important to be thankful to the plants and animals that provide for us. To be grateful to the universe for ALL that it provides. It’s kinda like saying grace for spiritual reasons…instead of the religious reasons we have been given. This is where saying grace came from after all…from being grateful for the food that “we are about to receive”
… at one time mankind WAS grateful for everything! I am hopeful that today’s little blog will help all of you be a little more grateful for what you are given, and especially for plants and animals that sustain us. And for the respectable farmers and growers and these wonderful pasture raised, unmedicated animals and naturally grown vegetables they supply.
This is what I believe Paleo is all about… getting back to basics… eating nutritious glorious foods!!
In much gratitude…wishing you glorious health and a long wonderful life…

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RECIPE: Paleo Cheese Buns

WOW! It’s already September long weekend! The days are growing shorter (seems like they just grew longer) and the kids are going back to school tomorrow!! The past couple of weeks have flown by so quickly. We’ve seemingly been busier than a shovel-invaded ant hill, doing what…I’m not really sure but I am convinced it has been fun! Otherwise I don’t think it would have gone by as quickly as it has. On second thought tho, I guess we have been busy. We’ve been outside getting my craft shed converted into an official studio which will double for a little bit as ‘shabin’ for my son while he goes back to school …(just so he has his own ‘space’) Of course it had become a catch-all in the past coupld of years and that led to a weekend garage sale, which didn’t really do great, so there’s allways…NEXT WEEKEND!! HA!

We are all eating Paleo and I have officially lost 32 pounds and have had to buy a smaller size pants… I’m alright with that! Tho my husband is wondering if I will just continue to lose weight until there’s nothing left of me!!  …..((giggle)) ((giggle)) ….We’re all looking and feeling a whole lot healthier too!! (I’m not sure, did I mention previously that I am now able to actually jump on the trampoline and actually leave the surface!!??) It’s fun!

Yesterday I got another text from my daughter Carlie… she’s developed yet another recipe! Love her!! Here’s her recipe…kid tested and approved! Tho I haven’t been including any dairy in my diet, cause it’s not considered Paleo… I feel that it is acceptable as long as the other ingredients are whole and that the dairy is organic, grass fed. But really… the choice is yours!! 🙂

Onto the recipe!


Carlie’s Cheezy Buns

2/3 C Almond Flour

1 C Flax Meal

2 TBSP Coconut Flour

2 TBSP Hemp Seed

4 Beaten Eggs

1/2 C water

1/4 Grated Cheese

3 TBSP Coconut Oil

2 Tsp Baking Powder

1/2 Tsp Salt

Preheat oven to 350º Grease muffin pan with coconut oil.  Mix beaten eggs, 3 T coconut oil and 1/2 c. of the water in a large mixing bowl.  Measure all dry ingredients and add to the egg mixture and mix well.    Spoon into muffin cups nearly full, as these don’t rise too much. Bake for about 20 minutes.



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RECIPE: Carlie Graham’s Spinach Muffins (That KIDS EAT!!)

Beautiful day today!!!

Just checked my messages and found a recipe from my daughter Carlie. Carlie has a 6 1/2 year old, (who’s become quite the food critic in the past few months… “I don’t like this, I don’t like that”… you know the type)… My daughter ALSO has a set of twins… 18 months old who show their food likes or dislikes by either… holding out their bowls and crying for more OR by the ‘spit it into your hand and do food toss’ trick. The food toss isn’t always intended for the dog either…mostly it’s just their way of saying… “I don’t like this, I don’t like that”… you may also be familiar with this type of food critic….

Carlie was always concerned about making sure her family was getting proper nutrition but started looking into even more healthier choices for her family when I started my nutritional lifestyle change in May of 2012. She saw my awesome results from switching to a Paleo diet and decided that maybe I was on to something. With both her and I researching the whole Paleo outlook together we have become quite a team! Swapping recipes and information, tweaking recipes that others have posted and getting healthier is a real blast! 

My trek tho, has been much easier than hers… I’m lucky, I don’t have critics sitting around my table like she does. Her critics are especially hard on vegetables! (We all know how hard it is to get a kid to eat their veggies.) But, maybe there’s something to be said for critics at the table… you just need to ‘build a better mousetrap’! And as far as I’m concerned… there’s NO better ‘mousetrap builder’ than Carlie Graham!!!

Popeye is just lucky that Carlie Graham wasn’t HIS mother!!! HA!

Here’s her latest one….

Carlie Graham’s Spinach Muffins


1¼ cup blanched almond flour
¼ cup coconut flour
¼ cup flax meal
¾ tsp baking soda
½ tsp salt
1 very ripe bananas
1 cup frozen spinach (thawed)
3 eggs
¼ cup honey
1/3 cup extra virgin coconut oil, melted
1 tsp vanilla
1½ tsp lemon juice
1 cup frozen blueberries 

1. Preheat oven to 350F. Grease a muffin pan (or line with paper muffin cups).
2. Combine almond flour, coconut flour, baking soda and salt together in a small bowl.
3. Blend bananas, spinach and egg together in a blender or food processor. Pour into a large bowl.
4. Add honey, coconut oil, vanilla, lemon juice and flax meal to banana-spinach mixture.
5. Add dry ingredients and blueberries to wet ingredients and stir to combine.
6. Scoop mixture into muffin pan and bake for 30 minutes.

Let cool…


Thanks Carlie!!

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For anyone who would like to order spices etc from Epicure, here’s my Epicure Website. I find these spices AWESOMELY delicious and that they add great flavour to my Paleo recipes/dishes!

You can order and have them sent directly to you!! You can also book shows to get specials for hostesses… 


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RECIPE: Better Paleo Bread

Another beautiful day in the world of Paleo! 

A few weeks ago I decided to add Hemp Seed to my paleo lifestyle. I find it to be yummy and versatile and it’s high in protein! I add it to my Paleo Oatmeal …delish and to various recipes.  Hemp Seed has got a nutty taste and is great to add to muffin and bread recipes especially since it’s got that good shot of protein!

Today I created a new bread recipe and it’s pretty darn good!! Even if I do say so myself!!! 

Here’s the recipe:


  • 1/3 Cup **Hemp Hearts (I grind mine to a fine meal)
  • 1/3 Cup Flax Meal
  • 1/3 Cup Almond Flour
  • 1 1/2 tsp baking powder
  • 1/4 tsp Salt
  • 2 TBSP Coconut Oil
  • 4 eggs

Combine dry ingredient and mix with a fork. Beat in eggs.  Pour batter into oiled loaf pan. Bake at 350 degrees for 30 minutes.

Tip: You could add some dill or rosemary to make a nice herb bread! I think I may try a little Epicure Pizza Seasoning in the next loaf! 

**1/3 Cup Hemp Hearts has 10 g Protein!



RECIPE: Another Paleo Pancake!

YEP! Today was pancake day!! And I’ve found yet another HIT in the family of ‘guinea pigs’ I have living with me!

They were so so SO delicious that I had to share the recipe with you!!! 

1 Cup Organic Unsweetened Applesauce                       Coconut Oil

1 Cup Almond Butter                                                      Fruit of your choice

4 Eggs                                                                          1 TBSP Maple Syrup per Serving ( 4 Pancakes)

1 Tsp Baking Powder

1/4 Tsp Vanilla

1/4 Tsp Cinnamon

Mix all ingredients to a smooth batter. Heat skillet and grease with Coconut oil. You’ll have to watch these, the brown VERY quickly. Flip as soon as bubbles start to form in the center of the batter.

Serve topped with fruit, 1 TBSP Maple Syrup, and Baked Bacon…. ummmmmm!

This recipe made 24 pancakes. 4 per serving is plenty! Refrigerate leftover pancakes for a treat or freeze for a later date. 






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