crossfit girls say...

I know the whole Paleo thing has put us all a bit out of sorts, while we detox etc....so here's a little laugh that Travis found for you all...enjoy

Special thanks to guys up at NorCal who evidently have more courage than I do..or perhaps a bit less inhibitions...and dignity

Paleo Challenge Rules

Here are some strict paleo challenge rules:

Food Choices:

• Do not eat dairy! This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
• Do not eat grains! This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
• Do not eat legumes! This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
• Do not eat or add sugar! Of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
• Do not eat processed foods! This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
• Do not drink alcohol, in any form!
• Do not eat white potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.

Encouraged Foods:

• Lean Meats – Chicken, Fish, sea food, buffalo and venison.
• Vegetables -vary the type of veggies
• Fruit – preferably Low Sugar fruits.
• Nuts. Walnuts, cashews, almonds.
• Oils. Olive, Canolia, and coconut oil.

Food in Moderation:

• Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
• Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
• Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
• Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
• Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
• Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

Complete paleo diet food list.
Some experts urge that a slightly less strict, slightly more modest form of the Paleodiet should be followed for optimal health. It is up to you as an individual to choose first if you should – and then how to – implement the Paleo diet / Paleo Challenge in your own life. Complete paleo diet food list.

Loren Cordain - Origins and Evolution

Loren Cordain - Origins and Evolution of the Western Diet: Health Implications for the 21st Century.

fish oils for inflamation

Why Fish oils?

I have some great videos to answer that question for you, a few to get your understanding going....but don't just take Dr. Sears' word for it. I have also included some additional links at the bottom for more information on why...there is overwhelming information online - just look

If you will only take 1 supplement, than it should be quality DHA/ EPA fish oils

Dr. Sears discusses fish oils (7 minutes) - yes I know it doesn't show you all the graphics...

Home test for quality of your fish oils (4 minutes)

New fish oils?

other resources
Sciencemag.org
NCBI med/pub
IBDChrons
Dr. Weil
another collection of fish oil articles

Paleo Kits - Steve's Original

The paleo challenge is right around the corner...want some simple snacks you can have in hand to eat in the car...I found a great site that sells simple paleo grub for a decent price and even gives money to help kids...win - win, right?

Check them out:

Steve's Originals

they are affiliated with Steve's Club a Crossfit program focusing on At-Risk Youth in high crime areas. Let's be real about this, Today's Kids are Tomorrows Problems or Solutions, we decide with our actions which side of the coin we contribute to. I LOVE a company like this, and the fact that they have created a phenomenal product makes it easy to share with you guys...

check them out

Spaghetti Squash

Nicole was over and asked about one of my favorite little squashes the...

Spaghetti Squash

I love this little gem, Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup...and what's more...
it's tasty! It has a little bite to it and a soft sweetness. I like it way more than regular pasta. So I scoured the net a found a simple video to help you cook one for your family.

If you don't want to hit the oven, you can actually cook this baby in the microwave. Stab it a few times with a knife and cook on high heat for about 4-5 min per pound.

(yes you could still cut in half and clean it out first, but it takes longer to cook in the microwave this way)

This is great with ANY of your favorite sauces or for a tradiotnal approach make some Meatballs and Sweet Pepper Sauce. Yum!

Level 1 CERT

Crossfit Level 1 CERT BABY!!! we had the most amazing time in Park City!
 I know anyone in the Crossfit community would die at this one baby, we had the best group of trainers ever! We learned a ton of AMAZING INFORMATION (yes, we needed the caps.)
now, lets all pray we passed the tests ;)

Easy Egg Dinner

Easy Egg Dinner

 Start out ...saute' your veggies.
(your choice of oil/ salt&pepper)
 I had zucchini, cooked turkey sausage, orange peppers mushrooms...whatever. will work great.
Set Aside.

Cook up your eggs.

Assemble, top with fresh herbs ( I used cilantro)

Makes a perfect lunch, breakfast or dinner... so yummy
Couldn't be easier or tastier!!!

Paleo Plate

How does a Paleo Meal Look? Trust me, you've had one before...
I'll show you a great example of  a summer Paleo/5 healthy Habits Plate....

you have
Grilled Chicken - protein (yes I like mine with a little char...still juicy on the inside)
Salad - Raw
Fruit - Raw
Grilled Pappers - more yummy veg.
Dressing - your fat
water!!!

couldn't be easier...or yummier

Summer Salad

This Salad is so full of summery goodness I swear it'll bring the sun on a dreary day. Crazy easy too, here we go.

Ingredients:

Mixed Greens, either grab some from the store or make your own

Real Bacon Bits (make your own)

Blackberries

Cantelope

Homemade Balsamic Dressing

1/3 Oil (Grapeseed)

1/3 Balsamic dressing

1/3 Stone Ground Mustard

1/2 tsp pepper

1/2 tsp parsley

Ready, don't blink it'll be done soon.

1. Cut up your fruit into bite sized peices.

2. Mix your dressing together in a mason jar (lid tight and shake baby)

3. Assemble, a large handful of greens. A sprinkling (or two) of bacon bits, and sprinkling of the fruits and drizzle your dressing.

Enjoy...summer here I come!

Paleo Brownines...or cookies

Paleo Brownies (or Cookies)

1/2 cup Applesauce
2 Eggs
1 1/3 cup Raw Honey
2 tsp vanilla
1/2 cup slivered Almonds
1 cup raw cocao powder
3 tbls. Coconut Oil
1/2 cup Dark Chocolate pieces
1/ 2 cup unsweetened shredded Coconut
1 cup Coconut Flour
1/2 tsp REAL Salt (or sea salt)
1/4 Baking Soda
1/2 cup organic raw Apple Juice

1. Whisk together your eggs until foamy. Add your other wet ingredients and mix together.

2. Add in your dry ingredients, folding together until completely incorporated. You will have a dough that you can now form into cookies, or press into a 9x9 pan (greased with coconut oil)

3. Bake for 30 minutes in a 350 degrees oven.

NOTE - if you're making COOKIES use a bit less juice to make dough less moist. I usually add it at the end until I like the consistency.

Stuffed Acorn Squash

This recipe was inspired by this one I saw on pinterest...sadly it was not Paleo. But my version is.
 It only took a few tweaks and voila, a scrumptuous dish that goes perfectly with a salad.

Thanks to Iowa Girls Eats for the inspiration!


3 Acorn Squash (cut in half w/seeds removed)
1 head of Cauliflower (cut into small pieces)
1 yellow Onion (diced)
1/3 cup Almond Flour
Splash of Coconut Milk
1 lb Turkey Sausage
1 TBLS. Parsley flakes
Oil of your choice (I used Grapeseed Oil)

1. Brush a little oil on your squash halves, salt and pepper and spread out on a sheet pan (covered in tinfoil)
Bake in the oven on 425 degrees until soft. About 25minutes.

2. Meanwhile you need to start browning your Sausage in a saute’ pan.
While it’s cooking you can cut up your cauliflower and onion (if you haven’t already done so)

NOTE…about now your acorn squash is finishing up. Set them on your serving tray for a minute, toss the cauliflower on the tray and cook in the oven to get soft. (you can add a bit of oil, salt and pepper to taste)

3. Set your cooked and crumbled sausage aside. In the same pan toss in your onion to lightly brown.
Once caramelized, add onions to your sausage in the bowl.

4. Add your softened Cauliflower, most of the Almond Meal, a splash of Coconut Milk and Parsley to the bowl and mix together.

5. Return your Squash to your baking sheet. Stuff each acorn with your stuffing until it is all gone. Sprinkle the remainder of your almond meal on the top, like bread crumbs.

6. Place back in the oven for a couple minutes. Serve nice and warm, Makes 6 servings.
We loved these, even my kids liked them. However, I must warn you it is a very sweet dish. My husband and I liked it better when we added a little heat, jarred jalapenos, hot sauce etc. This would be great with a little curry added in. Or even sub out the onions for some fresh jalapeño peppers.

This dish is so perfect for the holidays. I will be bring this one with me around to family functions this year for sure.

Robb Wolf explains Paleo...almost all your questions answered

Warning...these videos are HIGHLY INFORMATIVE...lots of medical info and science...but if you really want to know..it's open and honest and should answer most of your questions.

#2 Video in this series - science/ auto immune diseases
#3 Video - implementation
#4 Video - sleep issues (the talk about fire/police shift work)
#5 Video - insulin / carbs / calories / cravings (it just stops there :)

Why Paleo?

Are you healthy, full of energy, no issues? Well, than keep doing what you're doing
...if not? Check this out....

Paleo Diet VS' Ulcertive Colitis, Auto Immune Diseases, Lupus, MS, Chronic Fatigue Syndrome, Fibromyalgia, Depression, Obesity, Intestinal Issues, Sleep Disorders, Systemic Inflammation, Type 2 Diabetes, Insulin Resistance....

killing the fat man 9...and 10

episode 9

and.....

Episode 10

Sweet Potato Fries

Sweet Potato Fries
2 servings
Ingredients:

• 2 sweet potatoes 
• 2 teaspoons oil - olive or grapeseed
• salt and pepper to taste

Instructions:

• Preheat oven to 450 degrees
• Peel and cut potatoes into thin sticks [the thinner, the crunchier!]
• Put potatoes, oil, salt and pepper into a bowl and mix until all the potatoes are coated
• Spread on a non-greased tray and bake for 15 minutes. 
• Be sure to check on them every 3-5 minutes because depending on the thickness of the fries, the baking time will vary

Makes two 150-calories snacks

You can add other seasonings to make a new twist on this classic, like lemon pepper, or greek sasonings, or dried mint, or italian seasoning...etc. you get the idea.

Chocolate Whipped Berries - featured recipe

So it's no secret, I'm a huge fan of sweet things...and salty, and spicy...but I digress. So imagine my sweet suprise when I found a rich chocolate dessert recipe online that I can eat without a single twinge of guilt. Here is the original recipe post

• One 15-ounce can of full-fat coconut milk
• A handful of berries
• 4 ounces of cooled, melted dark chocolate

Instructions:
Put the can of coconut milk in the refrigerator for several hours (or overnight).
When you open the can after it’s chilled, scrap off the solid top layer of creamy coconut, careful not to include any of the liquid on the bottom of the can.
(Don’t waste the liquid left in the can – drink it or add it to a smoothie.)

Whip the coconut cream with an electric mixer until it has the airy texture of whipped cream,
 about five minutes.
Layer the whipped cream in a glass with berries.


For a coconut milk chocolate mousse gently mix the melted chocolate into the whipped cream. Chilling the chocolate mousse before serving will give it a thicker texture, if desired.

 

More Paleo Research

Ok, I should start this post, first by saying - we are Practically Paleo...which means, we believe the Paleo mentality is a great way to start. It's also an amazing way to get where you want to be. It will bring your body to 'Optimal' because it eliminates the foods with issues in our society.

However, I still believe that truly Whole Grains or Good pure dairy can still have a place in our lives, as well as pure legumes. I do find that they need to be my "sometimes" foods. I strive for a 80-90% Paleo diet simply because I can feel myself function at a higher level...

But, this being said - you will never know the how great you can feel without all that crazy 'fogginess' that these food create until you dedicate some time living without them. Try it with us July 1st for 30 days and see the difference it makes. THEN slowly add the other stuff back in and see what you tolerate well and what you'd rather do without.

Ok, so onto the research...this is straight from the Paleo Website

Science & Research

One of the most common questions we receive is “what research is there on the Paleo Diet?” That’s a great question and I’d recommend thoroughly reading ALL of the material listed on this page if you have questions or curiosity about the Paleo Diet.
Prof. Loren Cordain has a remarkable number of peer reviewed papers on his site.
Prof. Staffan Lindeberg has conducted research on both free living hunter gatherers and in clinical settings.
The Protein Debate is a project we funded in which Prof. Loren Cordain debated China Study author T. Colin Campbell about the role of protein in degenerative disease.
We talk a lot about nutrition on this site but exercise is a key component of a healthy lifestyle. Prof. Frank Booth’s paper is a phenomenal exploration of the importance of exercise and health.
PUBMED is one of the largest repositories of human learning in existence. Put in a search term like “Paleo Diet” or “Hunter Gatherer” and get ready to learn! And check out Scientific Research 101 if you need a tutorial on how to read research studies.
Paleodiet.com full of paleo diet goodness.
The dangers of Soy

Other common questions:

Calcium
Acid Base balance
Fatty acids (including omega 3’s and 6’s) - My rough recommendation on fish oil supplementation is 2-4g per day.
What about the fructose/glucose content of fruits?
What about Ketosis? Dr. Mike Eades has a fantastic blog and here is an amazing primer on Ketosis: Metabolism & Ketosis. What about ketosis and exercise? Here is a great piece detailing both anthropological data and modern laboratory data on the subject: Ketogenic diets and physical performance. The bottom line? No glycogen, no glycolytic activity!
Aren’t beans good for you? No.

Ok - one more diclaimer, this is a relively new idea...so there is still a lot of research to go. But hey, that's why around here, we generally stick to the 5 Healthy Habits...but hey, we can do ANYTHING for 30 days? right!?

Sauteed Asparagus with Dijon Vinaigrette - featured recipe

I LOVE asparagus. And it's in season - so I wanted to give you guys a simple twist on my favorite way to eat it (saute'd with salt and pepper - so easy and delish) but here is a simple recipe from the cooks in Martha's kitchen...

Sauteed Asparagus with Dijon Vinaigrette

Ingredients

• 2 teaspoons Dijon mustard
• 2 tablespoons sherry or red-wine vinegar
• 2 tablespoons extra-virgin olive oil
• Coarse salt and freshly ground pepper
• 1 pound thin asparagus, trimmed and cut into 2 1/2-inch lengths

Directions

1. Whisk together mustard, vinegar, and 1 tablespoon oil in a medium bowl. Season with salt and pepper.
2. Heat remaining 1 tablespoon oil in a large skillet over medium heat. Add asparagus, and season with salt and pepper. Reduce heat to medium-low. Cook, stirring frequently, until asparagus are just tender, 10 to 12 minutes. (If the spears begin to brown, reduce heat to low.)
3. Transfer asparagus to a serving dish. Drizzle with the vinaigrette, toss, and serve immediately.

why Paleo?

Paleo...why paleo?

So I know that for a lot of Americans (or anyone for that matter) we have heard so many 'diets' and promises and fads, that anything we hear of that seems new, is lumped in with all the old stuff that never worked.

Paleo is not a diet.

Yeah, I know you've herd that before too. Before we focus on what Paleo isn't.(tomorrow's post)
 Lets hit what it is.
WHAT IS PALEO?

So what should you be eating?
Do not eat dairy!
This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
Do not eat grains! This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
Do not eat legumes! This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
Do not eat or add sugar! Of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
Do not eat processed foods! This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
Do not drink alcohol, in any form!
Do not eat white potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.

Encouraged Foods:
Lean Meat-Chicken, Fish, sea food, buffalo and venison.
Vegetables -vary the type of veggies
Fruit – preferably Low Sugar fruits.
Nuts. Walnuts, cashews, almonds.
Oils. Olive, Canolia, and coconut oil.

Food in Moderation:

Processed MeatOn occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.

Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.

Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.

Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.

Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.
I have seen personally the effects eating so clean can have on your body. but don't take my word for it..check it out online yourself...here's a couple stories to get ya started.....Paleo Success Stories

Banana Icecream - featured recipe

I love easy recipes...but man this one is beyond easy. My amazing friend Heather came over and made this yesterday...you're going to die  when you try this one. I couldn't find her version online, but I think this one is the original version...so here you go.

Banana Icecream

One-ingredient banana "ice cream" and assorted toppings.

There’s been quite a buzz over this frozen treat, so we tried our hand at the one-ingredient wonder – homemade banana “ice cream.”

Go Bananas
Banana muffins and banana bread are classic go-to recipes for over-ripe bananas, but there are some cooler options. When you’ve got more bananas than you know what to do with, slice them into large pieces and place in freezer-safe bag in the freezer for at least 4 hours (overnight is better). These frozen fruit chunks make creamy and frothy smoothies and a surprisingly similar dairy-free alternative to ice cream.

One medium banana totals about 105 calories, 27 grams of carbohydrate, 3 grams of fiber and 1 gram of protein. You’ll also get healthy doses of vitamins C and B6 and potassium. Bananas are also free of fat and cholesterol.

Whiz it all around in a food processor till it's thick and creamy -- like soft-serve, but better for you.

Banana Ice Cream – One Step Prep
Place frozen banana pieces in the bowl of a food processor fitted with a steel blade. Turn on the machine and let ‘er rip. Process bananas until they create a frosty, yet creamy puree. Serve immediately or place in a bowl covered with a piece of parchment paper to harden. The re-frozen concoction will have a less creamy texture but is still super refreshing and naturally sweet.

Each medium-sized banana will yield about a ½ cup of ice cream.

We also tried it with raw cacao and a bit of peanut butter (use almond butter to make it paleo)..it was pretty good too.

I think it would be best with some yummy berries. Try it out and let me know your favorite version.

Sweet Potato, Apple & Sausage Breakfast Patties - featured recipe

Here is that recipe Travis found at Again Faster, one of the companies we buy your equipment from...check it out:

Sweet Potato, Apple & Sausage Breakfast Patties

Ingredients:
1/2 pound pork sausage
1 sweet potato
1 apple, cored
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon basil
1/2 teaspoon tarragon
1/2 teaspoon rosemary
1/2 teaspoon oregano
1/4 teaspoon cinnamon
1 teaspoon fat (they used butter)

Instructions:
1) Add your pork sausage and seasonings to a large bowl and mix thoroughly to combine.
2) Now grab your food processor. If you don't have a food processor, jokes on you and you'll have to use a shredder or whatever will shred your apple and sweet potato into hash brown threads. If you're using a food processor, put on the shredding tool.
3) Throw your whole sweet potato and apple to it to be shredded (I'm getting sick of the word 'shred').
4) Once they are done, add the sweet potato and apple directly to your pork sausage mixture and use your hands to combine with the pork.
5) Heat up a large skillet under medium-high heat and add a bit of fat to the pan. (Coconut oil would be great for these patties.)
6) Now form 4 patties of your mixture and add the patties directly to your oiled pan. Cook at both sides for about 5-6 minutes depending how thick they are.
7) Enjoy this food with a friend, on the floor of a CrossFit gym. It just doesn't taste quite the same at an actual kitchen table

Paleo Mayo - featured recipe

Another guest post from Sarah, since I know you all ordered her book, here is a simple substitute you can now make for your family at home...

Paleo Mayo

Secret for better tasting mayo, do not use extra virgin olive oil but instead use a light tasting olive oil, or a mild tasting oil such as walnut oil. Also, try using a hand held mixer instead of a blender if you blender gets hot quickly which can mess up the emulsification process.

2 eggs

2 cups light tasting olive oil or walnut oil

2 tablespoons apple cider vinegar

1 teaspoon yellow mustard

1 teaspoon sea salt

1/3 teaspoon cayenne pepper

In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the oil. BE PATIENT!! Do not dump all the oil in quickly and give up!! When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time. Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency. Add the salt and cayenne pepper and mix well or blend again for another few seconds.

Now for the fun part – variations!!! Always wait until after your mayonnaise is thick before you add seasoning but here is when you can get creative. Add dried of fresh dill, fresh basil, or cilantro, garlic and onion, hot sauce, or even curry powder to make your own spreads, sauces and dips for just about everything as mentioned earlier in the post. Now, watch my video to see the fun twist that I put on our homemade mayonnaise!

Also, as mentioned in the video, one concern that people have about making mayonnaise is the fact that you have to use raw eggs. The reality is that getting sick from raw eggs is extremely rare, especially if you are using farm fresh pasture raised eggs, click here for more information. If you are still concerned or if you are pregnant or breastfeeding, I would recommend pasteurizing your eggs. Click here to learn the process of pasteurizing eggs which is a whole lot easier than you might think!

Greek Meatballs - featured recipe

How does greek meatballs sound for dinner?

This little gem is from our girl Sarah at Everyday Paleo. They sound amazing and look good enough to eat. I know you all ordered her cookbook, but here's a little something to try out in the meantime.

1 pound ground lamb

1/2 pound ground beef

2 tablespoons minced chives

3 cloves garlic, minced

1/4 cup chopped parsley

1 egg, room temp

1 tablespoon dried mint (I used fresh)

1 tablespoon oregano

1 teaspoon sea salt

1 1/2 tespoons cumin

1 tablespoon cinnamon

2 tablespoons extra virgin olive oil

8-10 dried apricots, chopped

8 (or a many as you want) kalamata olives, chopped

Mix all the above ingredients and form into meatballs (I made about 1-2in meatballs). Place on a cooling rack which is on a baking sheet so that they brown all the way around. Bake at 450 about 15 mins, depending on size.

Makes approximately 15 meatballs. Serves 3-4.

simple vinaigrette's - featured recipe

These tasty dressings come to us from a cute blog I found called Jen's Gone Paleo.

She is a fun crossfitter in Oregon who shares a lot of simple yummy eats.

Here is 2 of her recipes for some simple vinaigrette's...enjoy

Mixed Herb Vinaigrette
Serves 1
1 T. Red Wine Vinegar (for a more Greek-style salad) or Lemon Juice (for a more bright, citrusy flavor)
1 T. EVOO (Extra Virgin Olive Oil)
1 T. Mixed Herbs (Italian Parsley, Dill, Thyme, and Oregano...and Mint, if you're feeling really wild)
Pinch of Sea Salt and Black Pepper
Whisk all ingredients together in the bottom of your serving bowl.

1. Top with greens (I use spinach, romaine, or mixed greens with this vinaigrette).
2. Toss when ready to serve.

I make a salad using the following ingredients:

Mixed Greens

Cucumber

Tomato
Bell Peppers
Feta (if you're doing dairy)

Dark Cherry Balsamic Vinaigrette

Serves 1

1 T. Dark Cherry Balsamic Vinegar
1 T. EVOO or Walnut Oil
Pinch of Sea Salt and Black Pepper
Whisk all ingredients together in the bottom of your serving bowl.

1. Top with greens (I use arugula with this vinaigrette).
2. Toss when ready to serve.

I make a salad using the following ingredients:

Arugula
Pears (shaved to replicate Parmesan)
Walnuts or Pumpkin Seeds
Dried Cherries (look for sour cherries, without sugar or oil)
Blue Cheese (if you're doing dairy...this one is incredible!)

Paleo Apple and Pear Crumble

Here's another great recipe from Larry at scrawnyWOD
(linda said she'd like a few sweet treats for June)
 Paleo Apple and Pear Crumble

1 cup almond meal (Trader Joe's)
1 cup coconut flour (Bob's Red Mill)
1 teaspoon cinnamon
1/4 teaspoon nutmeg

3/4 cup chopped walnuts

1/2 cup coconut butter (melted)

1/4 cup honey (melted)
1 tablespoon vanilla extract
4 large apples (2 granny smith, 2 red delicious) and 2 medium bartlett pears, peeled, cored, then chopped in half

Preheat the oven to 350.

 

Grease a 9x13 baking dish with about a tablespoon of coconut oil, and evenly distribute the chopped apples and pears. If you really like cinnamon, add a dusting to the chopped fruit, stir it up and add a second dusting.

 

In a large bowl, add the dry ingredients and mix together. In a small bowl, combine the wet ingredients and mix together. Add the wet ingredients to the dry and mix thoroughly by hand.

Spoon the crumble mixture over top of the fruit to cover it.

 

Cover the baking dish in aluminum foil and bake at 350 for 50 minutes. After 50 minutes, remove the aluminum foil and bake for another 10 minutes or until the top is golden brown. Serve warm with a scoop (or two, or three) of Purely Decadent Vanilla Bean Coconut Milk Ice Cream.

Paleo Breakfast Casserole - Featured Recipe

Today's recipe comes from Larry at scrawnyWOD he's a Level 1 CrossFit certified trainer and a certified holistic health coach through the Institute for Integrative Nutrition. He lives just outside of Philadelphia, PA with his wife Kara. I have recently discovered his blog and have found some pretty great info and recipes...I'll share a few with you that I'm dying to try, let me know what you guys think.

Paleo Breakfast Casserole

24 eggs
8 strips of cooked bacon cut into small pieces
2 full strips of cooked bacon (set aside)

½ red onion (diced)
1 large yellow squash (chopped)
2 small or 1 large zucchini (chopped)
2 cups of frozen chopped spinach
1 tbsp rosemary
2 tbsp garlic powder
2 tsp oregano
Salt and pepper to taste

Heat the oven to 350. Whisk all of the eggs together in a large bowl. Add the chopped veggies, bacon and spices. Stir everything together. Thoroughly grease the entire 9x13 baking dish (sides too) with coconut oil. Add the egg mixture to the baking dish and evenly distribute it throughout. Bake for about 45 minutes or until the center has set and is firm. Crumble the remaining two pieces of bacon. Once it is finished baking, remove from the oven and sprinkle the bacon on top.

Nicole's Story 90 day transformation!

you have to check out my girl, Nicole. She entered a weight loss/health competition and was gracious enough to share her story with all of us. She made this difference in 3 months. So in her own words...my inspiring friend Nicole.

before

after

My weight loss goals were to lose 20 pounds by losing body fat and getting stronger through exercise. I was successful in my weight loss goal and exceeded it by 10% (I lost 22 pounds, and now 2 weeks later I've lost another 4 pounds!)! My total body fat was 24.2% which was lower than what I hoped I could accomplish (a total fat loss of 7.2% body fat!).
I wanted to exercise 3-5 times a week and I accomplished this goal (other than the one week I got sick).

I also wanted to get stronger, to gain muscle instead of lose it.

I have to say that my first day of working out with Cross-Fit kicked my butt and I was sore for days!!! But I came back because I wanted to lose weight and I wanted to be healthier and stronger. I know that cardio and weight training are both necessary for a healthy body, but I never knew you cold combine them quite like Cross-Fit knows how to! I love that I am stronger (some recent numbers after four months at three days a week with some home adjusted WOD's of Cross-Fit: 60 lb. shoulder press, 90 lb. back squat, 185 lb. deadlift), but I am mostly excited about how it makes me feel (yes that sounds girly, but I am a girl). Some days I come to exercise and I am in one bad mood. Do a workout and throw that bad mood goodbye (thank heavens - thus I am a HAPPIER mom!!!!!). I started off pretty weak and out of shape. As I have watched my progress in the little things I have found joy and excitement in them. Little things such as getting my squats lower and doing a handstand, or being able to do five full push-ups on my toes shows just some of my little successes. All this progression has really built my confidence in myself, which is something I wasn't anticipating. I still have a long way to go, but I KNOW now that I can and will do it and be super strong! 

I also have to say that working out with the Anderson's where they have created such a positive atmosphere where there is constant encouragement by them and the others I work out with has made a huge difference in accomplishing workouts and how I think all-together. I also see the power in working out with others to encourage you on and to help push you more than you would have pushed yourself otherwise. It's also nice to have a little healthy competition. 

I remember that there was one WOD where we had to run 200 meters and then do burpees, all five or six times. I remember after the first round I was in such a bad mood that I considered quitting right there and driving home. I kept debating with myself yes or no. I finally just said stop debating and DO. So I got down and did more burpees and finished the workout. That was the best thing I have done! Never quit! Keep going until you get it done. Quitting only sets you up for more failure. Now that can be used simply for just Cross-Fit or it can be used in every day life. That's what I love about Cross-Fit, it's not only exercise, but a change of how you think about all sorts of things!

Measurements: Beginning (1/09/12) End (5/01/12)

Age 32                     33

Weight 170 lbs        148 lbs

BMI 24.39               21.23

Body Fat 31.4%      24.2%

Left Bicep 11.5"     10.25"

Right Bicep 11.75" 10.25"

Waist 32.5"             29"

Hip 41.5"                37.75"

A lot has changed in little ways that others may not notice, but I have. I eat healthier and think about what I eat, whether it be choosing to indulge in that brownie or adding more vegetables to my dinner plate. I eat and enjoy vegetables and fruits many times a day. My meal sizes are smaller. I have learned that you can have a really large, satisfying 212 calorie salad instead of a fully loaded 700 calorie meal of meat, potatoes, and a small side of veggies. I have learned to look for yummy vegetable recipes so that I eat more vegetables. I eat healthy and still have those decadent meals of lasagna with salad and garlic toast every once in a while (I've also learned to have less lasagna and toast and more salad!). I found that I loved eating small meals and snacks ever 2-3 hours because I wasn't getting hungry. I realized that sometimes to eat healthy you may have to take a little more time to make a tuna salad than simply throwing together a PBJ sandwich and that a bag of veggies are a great snack on the run. I learned to curb my emotional eating by finding smaller or healthier alternatives to sweets (a dozen dark chocolate chips was just as satisfying as two chocolate chip cookies or that chia chocolate cereal is a healthy treat). I have taken time to educate myself about foods such as chia seeds and amaranth, that raw cashews may not be the healthiest snack in the world, and why I still want and should eat whole grains when some friends were encouraging me not to eat them to lose weight. I have learned that some foods just aren't satisfying so don't eat them. I exercise three times a week and I feel so much happier and less emotional when I do. Even better has been seeing my children eat more vegetables because they see me eating them. I know that the habits of eating well and exercising combined with the use of Slim & Sassy all contributed greatly to my success and I couldn't have done it nearly as well without all of them. I am grateful for exercise, healthy eating, and Slim & Sassy because they all helped me have more energy and a desire to be more active. They all have helped me become happier. They all have helped me develop greater confidence because I have learned that I can do more than I first believed I could. Thank You!

killing the fatman 8

the cronicle continues...

Carmelized Cauliflower

This recipe was inspred by a dish my friend Linda and I had at Communal in provo. It was simple and delicious. We both loved it. Here's my knock off version for you to enjoy.

Saute'd Carmelized Cauliflower

1 head Cauliflower - cut into bite sized pieces
1/2 Lg. sweet (vidalia) Onion - finely chopped
2 Lg. Cloves Garlic - minced
1/2 - 3/4 Cup Chicken Stock - use as needed
Grapeseed oil
golden raisens (1/4 cup)
(optional) 1 pad butter

1. in a saute' pan - coat the bottom of your pan in a thin skimming of oil. Add your onions and let them heat through on med. heat.

2. Once translucent add in your cauliflower and just enough Ch. Stock to steam. mince your garlic and add in. As toss in your butter, if you are going to use any. cover pan with a lid to steam your cauliflower.

3. When florets are fork tender - remove and serve warm.

This recipe is one that cooks low and slow...so give yourself about 25 minutes just for the cooking process.

My in-laws loved this and even my kids were asking for seconds. Super tasty!
I did not need salt for this recipe because the stock had some n it, but a fine white pepper is a nice addition.

Mommy's Curse

Yes, it's embarrassing, but reality. We've had children ladies, and that means we need a little help holding it in sometimes. Whether were laughing too hard, sneezing, or jumping, occasionally we find ourselves with a little 'situation.'

So I have been on the hunt to find some solutions...and sometimes the best one's are the oldest ones...yes I'm talking about Kegel exercises. Ok it's a little crazy to have this on a health and fitness blog...but hey, we all know why it's here, can you say double unders?

So I found this amazing article...and discovered - I've been doing them wrong, and thought - well maybe you are too. So here is a little tid bit to help you with your "other exercises".

This is just a few blurbs the full Article is here

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do Kegel exercises discreetly just about anytime, whether you're driving in your car, sitting at your desk or relaxing on the couch. You can even do Kegel exercises when you're pregnant. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions for contracting and relaxing your pelvic floor muscles.

Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.

new research shows not all calories are created equal

I have long had this fight discussion with my brother; Calories out, Calories in....does it work?

He is a medical student, who spends countless hours (and now) years of his life listening to other medical professionals tell him, losing weight is all simple math.

Well I tested it, I ate 1 meal a day for several weeks. It was a simple meal of taco soup. I made it at home and it had (roughly) 600 calories for the size of bowl I ate daily. With little exception, I ate this meal everyday far a little over 2 weeks (I had one day I had a salad at my in laws house for Sunday dinner). I didn't eat anything else. It was a pretty easy lifestyle - 1 bowl at dinner.

At the beginning of the 2.3 weeks I weighed 178, at the end of the 2 weeks I weighed 176.5.

Did I lose weight, you betcha...but not a lot.

I got mad, really mad. So I put myself on a strict, count your calories, weigh your food diet (Live The Life)  I started at 178lbs (yup I gained it back after only 4 days off dieting...and no I didn't run out and binge, I ate like a normal person...3 normal meals a day...gained the weight back in 4 days.)

On Live the Life
First week - I ate 1422 calories a day, same meals all 7 days. lost 6 pounds.
(Hmm, ate more calories and lost more weight, but didn't change my lifestyle/routine to burn more calories...wonder if it would work again?)

Second week - ate 1438 cal/day - lost 4 pounds
Third week - 1461 cal/day - lost 3 pounds....

So I went from consuming 600 cal/day and losing roughly a pound a week to averaging 1420 ish cal/day and losing roughly 4 pounds a week. Why is that? Because not all calories are alike. Look at the chart here, do we really think our bodies react/store/burn all 3 of these foods exactly the same way...simply because they are the same calories? Of course not, just like we are learning not all fats are the same or all carbs...neither are all calories.

yeah I could go on and on...what's the point?
Easy, Calories in and Calories out is simplifying an equation that requires many more variables to solve.

When you eat matters.
How often you eat matters.

But more than all that.... WHAT YOU EAT MATTERS MOST!!!!!

There is a reason millions of Americans are struggling and frustrated with the tools they have to lose weight. For once, we need to stop counting calories and really understand what happens to food once it enters our bodies. Not all Calories are alike. Of course I love to simplify, that diet above worked for me. Total I lost 20 pounds in 7 weeks, but it came back as soon as I had had enough with weighing and measuring every little thing that went into my mouth. Stop dieting, focus on adding the good, the bad will go away. 51% raw, Water, Eat Regularly...these will naturally bring you away from obesity and into health....but I digress, this article is all about sugar...yup. I know I've talked about it before, but the reactions we have to sugar are body altering!! My favorite passage is this:

There is an alternative theory, one that has also been around for decades but that the establishment has largely ignored. This theory implicates specific foods—refined sugars and grains—because of their effect on the hormone insulin, which regulates fat accumulation. If this hormonal-defect hypothesis is true, not all calories are created equal, as the conventional wisdom holds. And if it is true, the problem is not only controlling our impulses, but also changing the entire American food economy and rewriting our beliefs about what constitutes a healthy diet.

Oddly, this nutrient-hormone-fat interaction is not particularly controversial. You can find it in medical textbooks as the explanation for why our fat cells get fat. But the anti-obesity establishment doesn’t take the next step: that fat fat cells lead to fat humans. In their eyes, yes, insulin regulates how much fat gets trapped in your fat cells, and the kinds of carbohydrates we eat today pretty much drive up your insulin levels. But, they conclude, while individual cells get fat that way, the reason an entire human gets fat has nothing to do with it. We’re just eating too much.
 Entire Article Here

Lets just be real, check out the chart, calories out calories in is an illusion. We need to be filling ourselves with simple whole (REAL) foods and reducing our consumption of everything else. We need to exercise for a hundred of other reasons besides just getting thinner, and we need to stop focusing on the number on a scale and pay more attention to other numbers (blood pressure, blood sugar, etc.)

And that is how you get fit...not skinny, fit - yes there is a difference.

fat vs' muscle

Ever heard the old saying that “muscle weighs more than fat”? Not true! 5 lbs = 5 lbs.

However, 5 lbs of muscle takes up less space than 5 lbs of fat, it’s more lean and allows your body to burn more calories all day long. Not mention, fat is saggy, and bulgy and jiggles around. Muscle is dense, sleek, and firm....Which words would you like to use to describe your body?

So, get rid of that fear of “I don’t want to get big” from lifting weights. It’s very difficult to (naturally) put on a lot of mass for anyone. Get focused, shrink those fat cells, and firm up that muscle and see the new and completely re-shaped you!

fat man

I'm sorry, we've been so busy trying to get the gym moved...it's gonna be hard to get on here with recipes like usual, but here is a little inspiration with my new favorite series "Killing the Fat Man"

Honey Chipotle Lime Sauce and Dressing

So, I have challenged you to eat 51% raw, and I know that it can get kinda boring when you're tossing a salad in with every meal; so I am going to create a few new dressings to accompany your next salad to make your next meal..anything BUT boring.

To start it off, let's try some Honey Chipotle Lime dressing. This is a spicy ranch that tastes amazing on salads, as a dip for veggies or even chicken. I love it on lettuce fajitas or any southwestern/Mexican fare you're sporting for dinner.

Oh, and did I mention ..it's wicked easy!

Ingredients:
Honey Chipotle Lime Sauce*
1 Adobo Chilie
1 tsp. Honey
1/2 lime - fresh juice
Ranch dressing
1 cup veganaise
1 cup coconut milk (so delicious plain - unsweetened)
1 lemon - fresh juice
1 TBLs. dried parsley (or 3-4 TBLs fresh minced parsley)
3 TBLs. Hidden Valley Ranch dressing mix
1/2 tsp Ground Pepper

To make Sauce: In a small sauce pan combine the first 3 ingredients and simmer on med/low heat until the pepper breaks down and the flavors combine.
(*This is enough for a standard dressing - to use as a sauce alone for fish or chicken etc.
multiply first 3 ingredients X4 - warning, very spicy a little goes a long way)

To make Salad Dressing: In a blender combine all ingredients (including the sauce) and blend until smooth.

Yes, you can make either of these alone and they are great, but together they are amazing!! I love the Chipotle Lime Sauce on salmon. So simple and delicious. The ranch works anytime you'd use ranch, it does taste a bit different from the 'normal' ranch, but my husband now likes this version much more - and he is a real Ranch Connoisseur...so that's saying something.

Try them out, separately or together, and let me know how they work out for ya!

Note*** to make SPICIER, double the first 3 ingredients.