Here’s some additional reading on the Whole30 program to get you started. Start to clean out those cabinets!:
Start out the school year right with our “Whole30” challenge for September!
Paleo Challenge- BONUS! Week #5
Lucky you! January has five (5) weeks. Honestly, I could keep writing about Paleo for months and still have more to share. But, alas, it will be up to you now, to continue your journey on the Paleo Lifestyle.
TRUTH IS… eating Paleo is much more fun than BURPEES!
Conversations have arisen about how “strict” to be with your Paleo diet and that is really your choice. This month long Challenge was an opportunity to dabble with Paleo foods or dive in head-first as a way to reset (I stole that from Chris Kressers’ Your Personal Paleo Code), http://personalpaleocode.com and then reintroduce foods to see your reaction to them, then make your adjustments and choices. Thanks to all who have participated and we are anxious to hear how it went and what you discovered. We’ve already heard some pretty amazing shares about weight loss, increased performance and new recipe ideas. (be sure to ask Laurie and Steve about Bullet-Proof Coffee-it’s pretty cool stuff)
This is a snippet from a great website, the conscious life- http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm:
Cooking oil is a basic and essential ingredient in every kitchen. But choosing the right oil to use can be a mind boggling affair. Walk into any well-stocked supermarket and you will easily find bottles after bottles of oils from a dizzying variety of sources.
From the ubiquitous refined soybean and corn oils that seem to be inside every manufactured food, to exotic and premium oils such as extra virgin avocado and coconut oils.
Which one should you use?
To answer this question, let us put these cooking oils side-by-side and look at their vital statistics. We will then follow-up by going through the essential things you should look for in a bottle of oil, and finally, sift out those that fit the bill.
… consuming too much omega-6 while taking not enough omega-3 fatty acids could promote inflammation.
How to choose your cooking Oil…
Keep omega-6 and omega-3 intake in balance
Look for monounsaturated fats
Minimize the use of oils with high polyunsaturated fats
Choose the right oil for your cooking
Don’t rule out saturated fats completely
Consider how the oil is extracted
… match the right oil with the cooking method you intend to use.
Extra Virgin Olive Oil
Why Canola Oil is Not in the Recommended List?
Some sharp-eyed readers have written to ask why canola oil is not in the list of recommended cooking oil. After all, its excellent omega-6 to omega-3 ratio, low saturated fats and high monounsaturated fat levels made it an attractive option. However, as it turns out, canola oil may be no better than industrial refined vegetable oils like soybean oil.
Raising Paleo Children
Here’s another great topic that came up this month, with the number of parents we have as members wanting to know the benefits/risks of raising kids solely on a Paleo Diet. I found this website (among many) that talks about this very concern: http://thepaleodiet.com/raising-paleo-children/ The response in this blog is by Lorrie Cordain, M.A. and talks about sharing the positive impact of a healthy diet with children throughout the parenting years and recognizing and respecting personal decisions and the occasional intake of forbidden foods. She also talks about the optimal time to introduce the Paleo Diet. A good read!
For a convenient way to get Paleo food-to-go, check out eating primal http://eatingprimal.com
We’ve tried them, and the food is totally legit and very tasty. From Bacon Breakfast Muffins to Thai Curry Chicken, it’s another way to simplify for life and try some great paleo food dishes, all prepared, packaged and ready to reheat and eat.
and a few more RECIPES!
Banana Walnut Muffins
¼ cup coconut oil
2 medium bananas
3 dates, pitted
10 drops stevia
¼ cup coconut flour
¼ teaspoon celtic sea salt
½ teaspoon baking soda
½ cup walnuts, chopped
1. Place eggs, oil, bananas, dates and stevia in a vitamix
2. ; blend on medium speed until combined
3. Add in coconut flour, salt and baking soda and blend until smooth
4. Fold in walnuts
5. Scoop ¼ cup batter into a lined 12 cup muffin pan
6. Bake at 350° for 20-25 minutes
Grilled Shrimp Scampi
Original recipe makes 6 servings
1/4 cup olive oil
1/4 cup lemon juice
3 tablespoons chopped fresh parsley
1 tablespoon minced garlic
ground black pepper to taste
crushed red pepper flakes to taste (optional)
1 1/2 pounds medium shrimp, peeled and deveined
. In a large, non-reactive bowl, stir together the olive oil, lemon juice, parsley, garlic, and black pepper. Season with crushed red pepper, if desired. Add shrimp, and toss to coat. Marinate in the refrigerator for 30 minutes.
. Preheat grill for high heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard any remaining marinade.
. Lightly oil grill grate. Grill for 2 to 3 minutes per side, or until opaque.
Garlic Dill Sweet Potato Wedges
3 sweet potatoes
¼ cup duck fat, melted (or other oil such as olive oil, coconut oil, etc.)
¼ teaspoon garlic powder
¼ teaspoon salt
⅛ teaspoon paprika
3-4 tablespoons fresh dill, minced
. Cut sweet potatoes in half lengthwise, the cut each half into 4-5 wedges.
. Place wedges in a bowl, cover with water and add ice, about 2 cups worth. Let wedges sit in ice for 30 minutes.
. Preheat over to 450 degrees.
. Remove wedges from water and pat dry.
. Place wedges back into a large, dry bowl. Add melted fat, garlic powder, salt, and paprika. Toss wedges to coat.
. Place wedges on a cooling rack on top of a baking sheet to help cook on both sides (if you don’t have a cooling rack, just cook on parchment paper lined baking sheet and flip half way through cooking).
. Bake wedges for 30-35 minutes until cooked through and browned.
. After cooked, let cool for 5 minutes then toss wedges in the bowl with fresh dill.
BRAISED BEEF BRISKET
Just go to the website…a detailed recipe awaits.
Paleo Chocolate Pudding
Paleo Chocolate Pudding?(!) – you betcha! Whoever thought of this (wasn’t me..) should get the Nobel Food Prize – it’s THAT good. I first saw it at freecoconutrecipes.com and i feel quite brave for trying it. Seriously, you have to trust me, this came straight from heaven – it’s the best chocolate pudding you’ll ever have – BAR NONE. It only takes 10 minutes to make.
2 ripe avocados
1/2 cup cocoa powder
1/2 cup honey
2 tablespoon coconut oil
1 tsp vanilla extract
Whip it all up in a food processor, spoon into some small bowls (it’s very thick – like it should be..), and top with a little coconut whipped cream, berries, and some d-chok shavings. Really, it’s fantastic.
Eat Well! Steve “Paleo” (yep! our very own Boulder CrossFit Coach Steve)
Got a RECIPE 2 SHARE? send it my firstname.lastname@example.org or bring in a copy to post at the gym. Thanks again to all our Boulder CrossFit members for the effort you put into being healthy and eating well! See you at the gym!
PALEO CHALLENGE Week #4
Well, if you made it this far, you are well on your way to living the Paleo lifestyle. You’ve earned your fur loin cloth, caveman club and the right to grow a gnarly beard. (that was a joke, please keep shaving) As we enter week #4 of the Paleo Challenge, I would like to provide you with some more information on a few topics that have arisen over the past month and to share a few more recipes that we think you’ll enjoy. Please keep up the good work, the great questions and all the wonderful conversations revolving around Paleo and eating and living healthy, in general. Here, at Boulder CrossFit, we like to encourage our members to share their knowledge and their experiences with each other. Ask questions and seek answers. Foster a positive environment of learning and sharing. At Boulder CrossFit…We are Community!
Steve & Laurie, Boulder CrossFit Halloween WOD 2013
Is PALEO right for EVERYONE?
In Chris Kressers’ new book Your Personal Paleo Code, http://personalpaleocode.com he addresses the issue that there is no ‘one size fits all’ approach to health so, how do you know what works best for you? At his book signing and Paleo Lifestyle clinic, Chris satisfyingly details the need to personalize your nutritional plan and also actions needed to not only eat right (tweaking your own eating plan) but, also live a healthier life through better sleep, more movement, more play, less stress, etc. Everyone is unique and this book acknowledges that!
Utter Confusion around Dairy
Dairy seems to be a food group that is stuck in that primal gray area. Some Paleo followers happily include it and some (miserably) don’t. Apparently, if you are lactose intolerant, then you may need to make some decisions about your dairy intake. Unpasteurized is a better choice (even with it’s minimal risks) as it contains gut flora that pasteurized does not. There are many website articles that discuss the topic of dairy options; the following link outlines it pretty sensibly for those on the fence. If you are one who would like to Mooove to the side of dairy inclusion, here’s some good advice and suggestions on the dairy topic. http://www.marksdailyapple.com/dairy-intolerance/#axzz2qWm9rz1I
I’ll admit it. I’m a coffee drinker. I have gone without coffee many times for various reasons but, I personally find life more enjoyable with some coffee included. After all, it is a seed, not a bean and so meets the paleo criteria right? right? anyone? I should clarify that I am not the expert so, I am going to refer to Loren Cordain, Ph.D.,Professors’ statement: Should Coffee be a Part of a The Paleo Diet? HIs take? Coffee should be excluded by anyone seeking to achieve the most out of their Paleo lifestyle. The Paleo Diet focuses on eating nutrient dense, naturally occurring, anti-inflammatory foods that promote overall wellness and sustained levels of energy. Many people who switch to The Paleo Diet discover that their morning cup of coffee becomes a habit of the past. If you find yourself having a hard time quitting the coffee ritual, it might be helpful to incorporate moderate amounts of green tea which is slightly higher in antioxidants, and contains lower levels of caffeine. More to read, here: http://thepaleodiet.com/coffee-is-it-paleo/
Here’s a short clip from Your Personal Paleo Code on sugar intake… Studies going back more than forty years have shown that naturally occurring sugars in fruits and vegetables are beneficial to health and do not promote weight gain. However, excess refined sugar-in the form of table sugar and high-fructose corn syrup-is a different story. Here are a few examples of how excess sugar destroys health!
Suppresses the immune system
Causes inbalances of essential minerals like copper and zinc
Decreases tissue elasticity and function
Interferes with nutrient absorption
Causes tooth decay
Decreases growth hormone levels
Contributes to depression and other mood disorders
Increases the risk of breast cancer
Milk Chocolate contains both dairy and sugar and therefore should be avoided. There’s nothing wrong with darkchocolate (with greater than 75% cacao content); in fact, it’s one of the nutrient-dense foods available. (If you are gluten intolerant, you may also be intolerant of proteins in chocolate.)
and more RECIPES…
1 and 1/2 cups avocado or macadamia nut oil
1 tablespoon Dijon mustard
1/2 teaspoon sea salt
1/2 teaspoon white pepper
2 tablespoons freshly squeezed lemon juice
(All ingredients at room temperature)
Combine egg yolks, mustard, salt, pepper and lemon juice together in a ceramic or steel bowl and whisk until smooth. While whisking, begin adding the oil in a thin stream at first. When the mixture starts to cling to the sides of the bowl, add remaining oil in a slow stream, whisking the whole time. Fresh mayo can be kept in a bowl covered with cling wrap in the refrigerator for up to 3 days.
PALEO BREAD (Bear loves this one!)
from Elana’s Pantry http://www.elanaspantry.com/paleo-bread/
2 cups blanched almond flour
2 tablespoons coconut flour
¼ cup golden flaxmeal
¼ teaspoon celtic sea salt
½ teaspoon baking soda
1 tablespoon coconut oil
1 tablespoon honey
1 tablespoon apple cider vinegar
Place almond flour, coconut flour, flax, salt and baking soda in a food processor
Pulse ingredients together
Pulse in eggs, oil, honey and vinegar
Pour batter into a greased 7.5 x 3.5 magic line loaf pan
Bake at 350° for 30 minutes
Cool and serve
* If you do not use the recommended size loaf pan, your bread will not be the proper height.
Dill Smoked Salmon and Red Pepper Scramble from http://paleomg.com/dill-smoked-salmon-and-red-pepper-scramble/
2 whole eggs + 1 egg yolk, whisked
2 pieces of smoked salmon, torn apart
1 tablespoon fresh dill, finely chopped
⅛ teaspoon garlic powder
⅛ teaspoon red pepper flakes
salt and pepper, to taste
1-2 tablespoons of fat (coconut oil, olive oil, bacon fat, etc.)
. Whisk eggs in a bowl. Add salmon, dill, garlic, red pepper flakes, and salt and pepper and mix together.
. Heat a small saucepan over low heat and add fat to grease the pan.
. Once pan is warm, add egg mixture. Use a wooden spoon to continuously whisk the mixture around until eggs completely cook through.
THAI SALAD with Cilantro Lime Dressing
• 1 head red or green leaf lettuce, roughly chopped
• 1/2 cup green papaya, julienned
• 3 tangerines, peeled and segmented
• 1/4 cup fresh mint leaves
• 1/4 cup fresh thai basil leaves
• 1/4 cup cashews
Directions for the Thai Salad
Combine all the ingredients in a large bowl and toss well. Hint: I kept the mint and basil leaves
whole, but you could always chop them.
Ingredients for the Cilantro Lime Dressing
• 3 Tablespoons sesame oil
• 1 Tablespoon lime juice
• 1 teaspoon coconut aminos
• 1/4 teaspoon fish sauce
• 1 loose handful of fresh cilantro
• 1/2 teaspoon honey,
Bacon Wrapped Dates http://www.paleoplan.com/2012/02-22/bacon-wrapped-dates/
8 bacon slices, cut in half
16 large Medjool dates, pitted
16 whole almonds
. Preheat oven to 375 F
. Open up dates gently with a knife.
. Stuff each date with an almond, and wrap with half of a bacon slice. Secure with a toothpick if necessary.
. Place on a shallow baking sheet and bake, bacon seam down, for about 7 minutes.
. Flip and bake for another 7 minutes or until bacon is crispy.
. Serve warm or cold, and store leftovers in the refrigerator.
Got a Recipe to Share?
Email Laurie at email@example.com or bring in a copy to post at the gym.
Thanks and best of luck on your journey to healthy living!
Paleo Challenge Week #3
Heading into the third week of the challenge….by now, you are either full-blown Paleo or you’ve dropped it altogether and gone back to captain crunch and twinkies. Please laugh out loud at that last sentence, since it is likely you have done neither. CHANGING HABITS doesn’t usually happen overnight and any progress should be viewed as successful and any set-backs…well, just minor bumps on the long road of long-term healthy eating habits.
The more RESEARCH you do, the more convinced you will be that Paleo is not a “fad diet” or a marketing scheme but, truly a way to step back and make better choices about what you are eating and how those foods affect your health.
An interesting read is a new book out, called Grain Brain, by neurologist David Perlmutter, MD. The book exposes the devastating truth about the effects of wheat, sugar, and carbs on the brain.
So, has the contents of your (eco) GROCERY BAGS changed? Are you finding yourself reading ingredients more closely? Did you notice how the majority of quality foods are closer to the perimeter of the grocery store because they are likely to be more perishable? The fresher the food, typically the better. If it’s in the center isles, it has a longer shelf life, which also means it may have more preservatives, additives, chemicals, etc. Boo to that. Yay to fresh fruits, veggies, meat, poultry, fish, nuts and seeds. And of course, healthy fats from avocado, coconut, butter, olive oil, etc.
SNACKS! It’s inevitable that this topic would need to be discussed. Snacks, fortunately for us, is not a four letter word. We can talk about it without an enormous amount of guilt. The question is, what sorts are allowed for the Paleo way of life? Besides the obvious like fruit and nuts. Well, there are sooooo many great snacks you can find at the grocery stores, in books and on-line that finding ones that you like, should be easy.
But, I’ll throw out a few that are easy to pack and take along on a hike or a road trip or while traveling.
Plantain Chips– In South America and Mexico, plantain chips are considered the equivalent to potato chips in the United States. These crunchy and salty fried plantain chips are a delicious alternative to the potato chips. You can find these in Bulk, at Sprouts.
Biltong – Seasoned Dried Beef http://www.amazon.com/Braaitime-1-Biltong-Seasoned-Dried/dp/B00DM07VHA
• USDA approved sliced Beef Biltong
• No MSG, No Nitrates
• High in Protein,Low Gluten Index
• Mild spicing and delicious traditional flavor
• Excellent for Paleo Diet or athletes that need
a pure clean shot of tasty protein.
Hazelnut Chocolate Chunk Cookies
2 1/4 cups (270 g) hazelnut flour
2 Tbls arrowroot starch
3/4 tsp baking soda
pinch sea salt
2 tsp vanilla extract
1/3 cup pure maple syrup
1/4 cup coconut oil melted
1/2 cup dark chocolate chunks
preheat oven to 350°.
place dry ingredients into a medium bowl and whisk to combine.
add wet ingredients, except coconut oil to dry mix and blend
with mixer on low, slowly pour in the coconut oil. blend well.
stir in chocolate chunks.
drop rounded tbls of dough onto parchment lined baking sheet
bake 10-12 minutes, or until edges are browned and center is set.
let cookies cool on sheet for 5 minutes. remove to rack and cool
Red Pepper Dip
INGREDIENTS 2 cups shelled walnuts (soak them for at least 1 hour to soften them; it’ll be easier to process them this way) 1/2 tsp. ground cumin 1/2 – 1/4 tsp. salt 1 jar (12 oz.) roasted red peppers – drained 1 garlic clove, minced 2 tbsp. olive oil 2 tsp. lemon juice
DIRECTIONS In a food processor, pulse walnuts, cumin, and salt until walnuts are finely ground (like the consistency of Hummus). Add peppers, garlic, olive oil, and lemon juice. Whirl until smooth. Serve with sliced veggies for dipping!!
or Indian Food Lovers!!! From NorthwestCavegirls.com
1/2 medium onion, finely chopped
1lb organic grass-fed ground beef
1/2 tbsp minced garlic
1 tbsp or more freshly grated ginger
1 tsp ground turmeric
1/2 tsp ground cinnamon
1 tsp cumin seeds, crushed
1 tsp coriander seeds, crushed
1/2 t. freshly ground black cardamom seeds
1/2 tsp chili powder
* You can get these spices CHEAP by just buying what you need in a small bag from a bulk spice aisle in a grocery store like Whole Foods, rather than buying jars of each — in total, the spices for this shouldn’t cost more than $1.00
14.5 oz can diced tomatoes or crushed tomatoes (buying fire roasted adds some flavor)
1 cup low-sodium stock
salt and pepper to taste
1 bunch of spinach, washed and chopped or a bag of frozen spinach or half a bag of frozen peas
1. Brown the ground beef. Add onion and saute along with the beef.
2. Add garlic, ginger and spices, fry for 2 – 3 minutes.
3. Add tomatoes and beef stock, turn heat down and allow to simmer for 30 – 40 minutes or until flavors are well melded.
4. Season to taste with salt and pepper and stir veggies through till cooked.
Serve with Cauliflower Rice. http://www.everydaymaven.com/2013/how-to-make-cauliflower-rice
Broccoli Latkes with Baramundi Fish
5 oz Baramundi (wild caught frozen at Costco – spiced it with Old Bay seasoning
3oz Broccoli florets (steam these)
Heaping Cup of shredded broccoli stems
1/2 TBS almond flour (fine ground)
1/2 TBS coconut flour
1/4 tsp celery salt
1/4 tsp shallot salt (or onion salt)
1 tsp coconut oil
Shred the brok stems.
Mix in the egg, flour, and spices and get the coconut oil heating in a pan on med-high. Divide the shredded brok mix and place in pan – flatten out. Start steaming the broccoli florets and get the baramundi going in another pan coated with olive oil spray. Flip the latkes – they should be crispy brown like hash browns. A little smear of butter goes a long way on those latkes! Eat Well! Steve “Paleo”
GOT ANY recipes that you would like to share with us? You can email Laurie at firstname.lastname@example.org or bring in a copy to post on our bulletin at the gym.
Question: What did one Paleo person say to the other at the dinner table?