Dialed-In Nutrition

2011-11-01T20:07:00.000-07:00

After much thought and consideration, I have decided to move on from this blog. I have thoroughly enjoyed providing information and recipes to over 46,000 people from all over the globe (some locations were a mystery to me!). The stories you have sent me of success and of your life-changing/saving experiences have been awe-inspiring and I know every moment given to this blog has been worth it.

The time has come, however, for me to move forward and devote the time I spend on this blog, to other projects involving Health and Nutrition and I am excited about the new experiences.

I wanted to say thank you, to all of you who have been with me through this incredible journey. I have learned so much.

You are welcome to follow me on to a new blog. Much of the information, however, will be past posts from this blog, so it will be repetitive for some, but new info and recipes will also be added. This will not be an eat-paleo-or-die blog, since I believe there's more to health and good nutrition than simply following the "Paleo" label, but info and recipes will follow my same convictions regarding eating real food. Feel free to leave comments or shoot me an email with any questions you may have regarding your health/nutrition.

Thank you!

2011-10-31T06:00:00.000-07:00

POISON of CHOICE 21 DAY CHALLENGE

PART I

Pick at least 1 and no more than 3 foods/beverage that is contributing to the decline of your health. These will be avoided for the first 21 days of November – completely. This will be a food/beverage that you know should be eliminated, but you justify/rationalize keeping.

PART II

Because health is much more than just the food we eat or don’t eat:  Pick at least one and no more than 3 activities/habits that are contributing to the decline of your health. These could be things you need to eliminate OR ADD to your life. For example; not getting enough sleep due to lack of effort (ADD sleep to your weekly routine)…texting while driving (ELIMINATE during the Challenge!)….not showing up for running/rowing wods because you hate or are not good at running/rowing (ADD running/rowing at least 2x per week)…not spending enough time with family/eating dinner together due to work/TV/computer (do you really need this reminder??). These are just a few examples, they key in Part II is not only about eliminating the bad stuff, but also incorporating the good stuff – the kind of stuff that can enrich our life.

KEY FACTORS

Nutrition – We all know this is the foundation of everything we do. Get your nutrition dialed-in and everything else will improve (well, most everything). Not eating enough nutrient dense foods or eating too many unhealthy foods is problematic and you KNOW it - stop making excuses.

Sleep- This one is more important than you think. You should make this a priority in your life or you will have chronic health problems f-o-r-e-v-e-r.

Recovery- Whether your recovery comes in the form of a quiet walk with your dog/child/spouse, yoga, foam rolling, massage or taking an extra day off; if it’s not a part of your routine, your quality of health will suffer eventually.

You will have the best success by teaming up with one or more people. Get your local affiliate/gym involved so you have the support of a community. Keep a check on eachother, write down your goals and exchange the list with teammate(s) so he/she/they can help you stay on task. This is about encouraging one another, not competing against one another!

Remember the previous post? You want to avoid becoming part of the Season of Sugar statistics during the holidays! If you just stumbled across this blog, start anytime....just START. Now.

Season of Sugar

2011-10-28T08:12:00.000-07:00

Halloween is upon us, which means Thanksgiving and Christmas are looming, which also means we begin the perilous journey through the season of sugar. There are alarming statistics out there that the average American can put on 5-10 pounds during the holiday season! I like to think of those of us following a diet of REAL FOOD ONLY, as non-average - you with me here??

Let's not be part of that statistic.

Realistically, some (or many) of us will be attending holiday gatherings, office parties, family functions where the main focus of the celebration will be food - unfortunately, that food will be the exact source of the 5-10 pound weight gain.

In order to avoid being part of that statistic, here are a few tips to help navigate through the peril:

Halloween: We are doing something different at our house this year - serving hot apple cider and 100% beef hot dogs. For those that refuse to stray from tradition; purchase your Halloween candy at the very last minute, so you do not have temptation sitting on your counters or cupboards. Alternatively, if there is such a thing, purchase candy that you do NOT like - this way, the temptation will not be an issue. Take any leftover candy to work so everyone else can eat it.

Thanksgiving Meal: Load up on your protein source first with a healthy dose of green salad and veggies that are not loaded with sugars, processed creams, etc. If you're hosting the meal, make every delicious dish only with real food and make some gluten-free rolls/dessert - you will NOT regret that. If you will be eating the meal elsewhere, why not bring one or two dishes that you have prepared and load up on the turkey and your own dish, that way, when dessert is being served, you can have a small piece without having had sabotaged yourself completely. Better yet, make a gluten-free dessert to bring (and there are PLENTY of delicious ones)!

Christmas Meal: Same rules apply here. Whether attending or hosting your Christmas dinner, make a commitment to prepare healthy alternatives to the traditional menu items. You would be surprised how delicious those meals can be and everyone will be happy to know they are eating clean, real food!

Parties: Eating a full meal before heading to the party will alleviate much of the temptation to overindulge in unfavorable foods. If you drink alcohol, have a glass of water prior to the alcoholic beverage. If you are going to eat, choose good foods like shrimp cocktail and raw veggies. Or, it's easy to bring a plate of appetizers for everyone to share - that way, you control ingredients.

If you make a commitment to yourself (challenge your spouse/friend to do this with you - it helps!) and adhere to eating real foods the majority of the time through the Season of Sugar, you will still be able to enjoy those cheats without having to dig yourself out of a deep nutritional grave. Don't make choices that will put you in the weight-gaining statistics!

Next post: Beginning November 1st "Poison of Choice 21 Day Challenge". Join us in committing to choices that will contribute to a healthy lifestyle.

Bacon-Wrapped Apricots

2011-10-24T06:00:00.000-07:00

Mediterranean dried apricots are plump, pitted, whole, dried apricots that are delicious. These make great appetizers or an easy snack for kiddos after school (yes, they'll eat them....it's bacon..duh!).

Ingredients

28 Mediterranean dried apricots (7oz. package)

1 package nitrate/nitrite free bacon

coarse pepper

Cut bacon slices into thirds and wrap each apricot with the bacon slices, securing with toothpick. Place on a baking sheet lined with foil, leaving a small amount of room between each piece. Place sheet in oven and bake for approximately 15 minutes per side. Flip halfway through and sprinkle them with pepper. They’re finished cooking when the bacon is thoroughly cooked and slightly dark in spots.

**I've also made these with water chestnuts, which add a different texture, but equally as delicious. Cut water chestnuts in half crosswise, fold apricot around chestnut, wrap bacon slice around apricot; secure with toothpick and bake as directed.

Insulin Resistance and Autism Spectrum Disorders (ASD)

2011-10-20T16:08:00.000-07:00

Autism and ASD are neurological disorders that have a strong but poorly understood genetic basis. It surfaces in the first 3 years of life and affects the brain's normal development of social and communication skills.

Although a very active area of research, the precise cause is still unknown, but there seems to be a common suggestion that there are more than likely a combination of factors.

One area of interest has been diet - specifically the effects of gluten (wheat, rye and barley) and casein (milk, cheese and other dairy products).

A recent theory comes from Michael Stern, a Rice University biochemist, who believes the same processed foods that causes diabetes may also cause autism. Stern also suggests that glucose tolerance in pregnant women may be a subject of more earnest interest in light of his findings.

Dr. Stern found a compelling connection between diabetes and autism's impaired glucose tolerance and hyperinsulinemia and states; "It will be very easy for clinicians to test my hypothesis...they could do this by putting autistic children on low-carbohydrate diets that minimize insulin secretion and see if their symptoms improve."

The same could be said for the gluten and casein theory.

Chicken & Roasted Bell Pepper Avocado Cups

2011-10-17T06:00:00.000-07:00

Avocado cups have been a favorite of mine lately. I can mix up any leftover meat and veggie that's in my fridge and dump it into an avocado cup for a quick and easy lunch. This recipe, however, produced such a great flavor, it was worth spending the effort with the added ingredients. Pair it with some fruit or roasted veggie and you leave the table satisfied.

Ingredients

4 skinless chicken breasts (about 2 pounds total)

4 bay leaves

1 quart organic low sodium chicken broth or vegetable broth

2 garlic cloves, finely chopped

1/2 cup unsalted, roasted nut of choice, finely chopped (I used hazelnuts)

1/2 large red onion, diced

1/2 a bunch asparagus, roasted and diced into small pieces**

1/4 cup fresh basil, chopped

1/4 cup fresh parsley chopped

2 roasted bell peppers (red or yellow peppers), skin removed and diced (recipe below or you can purchase roasted peppers in a jar)*

salt and pepper to taste

Mustard Herb Dressing:

1/3 cup fresh parsley, tightly packed

1/3 cup fresh basil, tightly packed

2 tablespoons apple cider vinegar

1 tablespoon gluten-free Dijon mustard

1 teaspoon minced garlic

1/4 teaspoon sea salt

1/4 cup extra-virgin olive oil

fresh ground pepper to taste

To Roast Bell Peppers:

Preheat oven to 450 degrees. Line a baking sheet with foil. Cut the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up. Bake peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time to cool and "sweat").

Once they have cooled you will be able to peel the skins right off. In my opinion, I prefer to do this method rather than purchasing the roasted peppers in a jar. If you're trying to save time, however, it's an option.

**To roast asparagus, toss asparagus in a little olive oil and season with a little salt and pepper. Roast in the 450 degree oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool before cutting into small pieces. I made extra asparagus to eat!

For Chicken Salad:

Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer. Add the chicken breasts to the pot. Return the broth to a simmer. Cover the pot. Turn off the heat. Let the chicken steep in the stock for 30 minutes to an hour.

While the chicken is cooking, chop the other ingredients - garlic, almonds, onion, asparagus, basil, parsley, roasted bell peppers - and add to a large bowl. Sprinkle with a little salt and pepper.

When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand. Mix the chicken pieces in with the rest of the ingredients.

To Make Dressing:

In the bowl of a food processor combine parsley, basil, apple cider vinegar, mustard, garlic, and salt. While food processor is running slowly add olive oil in a small drizzle. You may have to stop the food processor to scrape the sides. You want the mixture to come to a liquid consistency. Add fresh ground pepper to taste.

Add dressing to chicken salad and toss to combine.

At this point you can either chill it or serve at room temperature. Take an avocado, remove pit, and place chicken salad in the inside.

Eat.

Smile.

Soy - Good or Bad?

2011-10-13T13:11:00.000-07:00

Soy has been touted as the miracle health food for decades and once found only at health food stores, can now be found even at convenience stores! Soy is a common topic of inquiry when discussing nutrition and many ask the same question; "Is soy good or bad?".

Originally used for plastics in the early 1900's, soy wasn't considered a food product until World War II shortages, when it became necessary to find a way to create cheap protein.

Since then, the soy industry invested a lot of time and money to advertise soy as a health food and the marketing was quite successful; leading to the following statistics:

37% of Americans eat or drink soy products
85% believe soy food is healthy
70% believe soybean oil is good for them.

Following, are some known, albeit not advertised facts about soy that might make one think twice about reaching for this health food:

Soy is the second-most genetically modified crop in the U.S. (corn being #1) - that's 91% of soy grown!
Soy is difficult for most people to digest due to the anti-nutrient properties (lectins, sapopins, protease inhibitors, phytates) that cannot be removed by soaking, sprouting, or slow cooking like other legumes.
Soy contains phytoestrogens; which are known to interrupt endocrine function and has been linked to fertility problems, breast and thyroid cancer.
Soy foods increase the body's requirement for vitamin D and B12.
Soy contains substances that interfere with thyroid function.

But wait....what about all the soy consumed in Asia??

Great question! We are talking UNfermented soy products and this is the type of soy that is so pervasive in this country.

In the Asian culture, fermented, non-GMO soy products (natto, tempeh) have been enjoyed for centuries and people have reaped the health benefits without wreaking havoc in their bodies, unlike the unfermented and processed soy products we consume in this country.

Processed and unfermented products like soy milk, soy cheese, soy burgers, soy ice cream have crept into our kitchens, making us believe that it's all health food.

The health claims that have been touted about soy, seem to have been based on half-truths and meager facts by lumping the fermented soy with unfermented soy; when in reality, we're talking two entirely different foods with entirely different outcomes.

Next time you are grocery shopping, take a look at the ingredient list of dressings, baked goods, imitation foods, diet beverages, fast foods, and meal replacements. Any place that uses industrial-developed foods like schools, senior citizen centers and larger corporate cafeterias, will undoubtedly contain soy products in their food.

Do all soy products carry the negative health effects?

No!

As mentioned earlier, soy CAN have great health benefits, as long as the soy is organic AND fermented. After a long fermentation process, the anti-nutrients that are predominant will be reduced, hence, the beneficial health properties become available to your digestion process.

Fermented soy includes:

Tempeh: fermented soybean cake that is firm and has a nutty, mushroom-like flavor.

Miso: fermented soybean paste that has a salty, buttery flavor (commonly used in Miso soup)

Natto: fermented soybean that has a strong, cheese-like flavor

(note: Tofu is not fermented)

Still believe soy is the miracle health food that has been marketed over the years?

Be kind to your health and the health of your family by educating yourself on what you eat - even if everyone around you believes it to be "good". Dig in and do some research.

You and your health are certainly worth it!

Sources:

Dr. Mercola

Weston A. Price Foundation

Natural Health Strategies

Dr. Meade

Mexican Chicken Lime Soup

2011-10-11T06:39:00.000-07:00

Ingredients:

2 tablespoons extra-virgin coconut oil

1 onion, finely chopped

6 cloves garlic, thinly sliced

6 organic, free range, skinless, boneless chicken thighs, cut into 1/2-inch pieces

2 canned chipotle chiles in adobo sauce, finely chopped, plus 2 tablespoons adobo sauce (read ingredients!)

6 cups low sodium, organic chicken broth
1 c carrots, chopped

1/2 cup chopped fresh cilantro

Juice of 2 limes

Salt and pepper

1 avocado, thinly sliced lengthwise or chopped

In a large saucepan, heat the oil over medium-high heat. Stir in the onion and garlic, lower the heat to medium and cook until the onion begins to brown, about 7 minutes. Increase the heat to high, push the vegetables to the side of the pan, add the chicken and cook, stirring, until golden, about 5 minutes. Stir in the carrots, chipotles and adobo sauce, then stir in the chicken broth. Lower the heat and simmer for 15 minutes. Stir in the cilantro and lime juice; season with salt and pepper. Pour soup into bowl and top with avocado.

Cereal & Yogurt Not a Breakfast of Champions

2011-10-06T06:00:00.000-07:00

By now, we’ve all heard the statement “Breakfast is the most important meal” and we would all agree that it is important to make sure that breakfast is healthy…right? If you are eating a bowl of granola or muesli with skim milk (or 2%, 1%) with some orange juice or even a yogurt with some other brand of cereal, you are most likely not providing your body with the proper fuel to maximize fat loss and lean muscle gains and the reason might surprise you.

The breakfast foods mentioned above are grain and dairy-based carbohydrates that your gut and brain will only treat as sugar. Most of the packaged cereals are grain-based carbohydrates and none are considered sources of quality protein and fat (something our bodies need for optimal fat loss/lean muscle gain after a night of fasting). What about the “whole grain” variety, you may ask? The same applies, since they have been overly processed and require re-fortification of synthetic vitamins and minerals in order to be able to advertise the health claims on their boxes. Take a look at some of the nutrition labels: Raisin Bran vs Froot Loops – which do you think has a higher sugar content? If you said Froot Loops, you chose the wrong cereal.

If you are in the low-fat/non-fat yogurt group, know that although some may not have “added” sugar, the yogurt is essentially sugar to our body. Milk sugar is still a carbohydrate food that elicits the same response as if we were consuming sugar, and non-fat yogurts contain no fat to blunt the effects of the sugar response in the body – you are essentially just getting sugar. If you are bound and determined to eat yogurt, pick one that is organic, without the additives, preservatives, thickeners, flavorings and it absolutely should contain its natural milk fat.

Minimizing grain cereal in the mornings will do 2 things:

Our guts have a difficult time digesting those grains, so you will allow that gut to heal and become healthy, and, if you’re trying to lose weight, you will notice a pleasant side effect in terms of fat loss.

So what’s left for breakfast??

This one is easy if you open your options to more than only the breakfast foods mentioned above. When I eat breakfast, I know I am fueling my body for not only the day ahead, but also the workout I intend on doing. I want to get the most efficient source of fuel that will not provide my body with a huge insulin surge.

I look for three things: 1.) a quality protein source, 2.) a vegetable and 3.) a good source of fat.

1.) This typically involves eggs from my backyard chickens and prepared any way, but I also have leftover chicken or beef from dinner. I also make breakfast muffins frequently on the weekends so I have an easy breakfast throughout the week that only needs re-heating.

2.) I want to make sure I get plenty of servings of vegetables in my day and if I only allow myself to have vegetables at lunch or dinner, I am shortchanging the amount of nutrients I get for my overall health (vegetables contain MORE fiber than cereal with none of the health issues!). Adding whatever vegetables I have in my fridge (I always stock up on veggies) to my eggs is an easy way. Or maybe I’ll munch on some roasted broccoli that was leftover from dinner as I prepare my breakfast, or open up the bag of mini carrots. Easy.

3.) We have to have fat (healthy source, of course!)! Fat does not make us fat and our body burns fat more efficiently if we provide it with a healthy source of fat each time we eat! Olive oil or coconut oil when we are scrambling our eggs or a side of avocado, a handful of nuts or seeds – all good!

Sometimes, feeding our bodies to be fat burning machines requires some work or preparation, but the pay offs are HUGE!

I challenge you to take just ONE week and eat something outside of the “breakfast cereal” box. I’m willing to bet your body will thank you and you might even notice some nice changes.

Grass-fed Beef & Vegetable Lettuce Cups

2011-10-03T07:32:00.000-07:00

If you're like me, you enjoy spending time in the kitchen with your family, creating different recipes that do not require measuring spoons or cups - throwing in fistful's of fresh ingredients or eyeballing amounts are my preferred method.

If you're on the opposite side of the spectrum and hardly step foot in the kitchen, turn it into a family activity and you will do three crucial things: teach your children that cooking can be fun, impart a vanishing yet very important lifelong skill and show them how delicious healthy cooking actually is.

Although I'm not afraid to spend a ridiculous amount of time in the kitchen preparing delicious meals for my family, I love recipes that take minimum effort but produce maximum flavor. This one was easy enough to throw together as-is, but there are many different ways you can change the ingredients to suit your tastes. I used grass-fed ground, but you can use chicken or turkey instead. If you're not a pepper fan, use tomatoes or spinach and basil. You can even throw in some finely chopped tubers (parsnips, rhutabaga, sweet potato).

4 tablespoons coconut oil

½ cup yellow onions, diced

½ cup green onions, chopped

½ cup red bell pepper, diced

½ cup yellow bell pepper, diced

½ cup carrots, shredded

2 cloves garlic, minced

1 pound grass-fed beef

2 teaspoons chili powder (optional)

2 to 3 tablespoons fresh parsley or cilantro

Salt and Pepper to taste

Lettuce leaves (such as Bibb), washed and dried

Additional toppings of choice: Avocado, Guacamole, Salsa, etc

Heat 2 tablespoon oil in a large skillet on medium heat. Add the onions, green onions, bell pepper, and carrots and cook until all are softened, about 2-4 minutes. Add the garlic and cook for an additional
minute.

While the vegetables are cooking heat another large skillet on medium heat and add one to two tablespoons of oil to coat the bottom of the pan (or, wait until the veggies are done and use the same pan). Dump ground beef into the pan and sprinkle with chili powder (if desired - my young'uns do not like that kind of heat, so I omit). Cook the beef thoroughly and crumble into pieces. Once the beef is cooked, stir in vegetables and sprinkle with salt & pepper to taste (and more chili powder if desired). Remove from heat and stir in parsley or cilantro (we like the flavor of cilantro).
To serve, place the beef vegetable mixture into lettuce cups and serve with toppings of choice. I used avocado or guacamole and some pico de gallo that I have one hand.

Enjoy!

Cholesterol Myths

2011-09-30T06:09:00.000-07:00

The dreaded word: Cholesterol.

It's bad, right? Whenever you hear someone talking of cholesterol, it's typically associated with the words heart disease or atherosclerosis. Bad stuff, which means many people have a negative connotation when it relates to cholesterol.

The truth is cholesterol is vital to normal body function. Produced by the liver, cholesterol exists in the outer layer of every cell in our body. It is crucial in metabolizing fat soluble vitamins and essential in producing important hormones.

Below are some common misconceptions regarding cholesterol that may be surprising to many. But if you do a little digging and a little research, you will learn to look beyond the marketing ploys and become informed on important cholesterol facts.

1. Having high blood cholesterol causes atherosclerosis.

If high cholesterol produces atherosclerosis, then people with high cholesterol should have higher incidences of atherosclerosis than people with low cholesterol, right? Not so. Studies have shown there is no correlation between cholesterol levels in the blood and atherosclerosis in the vessels. Read here and here.

2. Dietary cholesterol impacts blood cholesterol.

If a diet high in animal fat causes a rise in blood cholesterol, why do the Inuit's -Eskimos who eat predominantly seal meat, blubber and fat and almost completely devoid of greens, fruit and fiber - have very low blood cholesterol levels? Or why some tribes in Africa - Samburu & Masai - who eat a couple of pounds of meat and 2 gallons of raw cow's milk daily have lower blood cholesterol than the average American, who consumes halve the amount of animal fat (Samburu's cows are fatter!)? Or shepherds in Somalia, who drink the equivalent of 1 pound of butter fat in camel's milk - about 60% energy from animal fat - still have low blood cholesterol levels.*

3. High cholesterol causes heat attacks.

If that's the case, why is it that most people that have heart attacks, have low cholesterol? Or why do 50% of people that have heart attacks were those that did not fall into the general risk factors for heart attack? Read more here.

Need more? Click here

*Mann GV, Shaffer RD, Sandstead HH. Cardiovascular disease in the Masai. Journal of Atherosclerosis Research

*Bulletin of the World Health Organization

Saba Strawberries and "Cream"

2011-09-26T05:36:00.000-07:00

Nothing is as refreshing as a berry dessert. This one can be made with any berry, but my favorite are strawberries. The secret ingredient, and one that is key to this delectable dessert, is a product called Saba Mitica. Before there was balsamic vinegar, there was Saba. Saba is a grape must reduction, made by cooking grapes and reducing them down to 50%. In the ancient times, Saba was used as a sweetener. These days, Saba is completely versatile and used for salad dressings or even marinades for roasts. However, this one deserves to be used for something tastier - dessert!

Ingredients

Strawberries

Coconut milk

Saba (grape must reduction)**

Cinnamon
Chopped almonds, walnuts, pecans or other nut (optional)

Rinse and slice strawberries; place in individual sized bowls. Pour desired coconut milk over strawberries, drizzle with some Saba and sprinkle with some cinnamon and nuts.

**You can purchase Saba Mitica at Caputo's Deli in Salt Lake.

photo courtesy of jensgonepaleo

Sun Dried Tomato Pesto

2011-09-22T06:00:00.000-07:00

Pesto. Who doesn't like the flavors of pesto?? What I don't often like, is the excess of ingredients in the packaged pesto tubs, so I decided to make my own, except I used sun-dried tomatoes rather than letting basil receive all the glory. Don't get me wrong, I love basil pesto, but since I personally do not consume any dairy, I did not want to use the traditional parmesan that is included in basil pesto. Without the parmesan, however, the pesto is - to say the least - blah!

I was hoping that using sun-dried tomatoes - which are full of intense flavors - would add a sweetness that would not require unfavorable additions. This turned out so well, I drop a dollop of this pesto on just about everything I eat - from my scrambled eggs to my roasted chicken.

Ingredients:

1/2 c pine nuts or almonds (I have even used roasted hazelnuts - mmm)

3 cloves garlic

1/2 c sun dried tomatoes (in oil if you can, rehydrate per instructions if dried)

1/4 c fresh parsley

1/2 c fresh basil

1 tsp tomato paste

3/4 c extra virgin olive oil

Preheat oven to 400 degree.

Wrap your garlic cloves in a small piece of foil and drizzled some olive oil over them. Wrap tightly and place garlic and pine nuts on baking sheet. Roast for 6-8 minutes or until nicely toasted. Watch them closely - they will burn easily if not monitored and the flavor will be bitter.

Add roasted pine nuts, garlic and rest of ingredients (except olive oil) into food processor and blend. As the mixture blends, pour the olive oil slowly, until the mixture is of desired consistency.

Enjoy!

Hoison Sauce

2011-09-19T06:00:00.000-07:00

One of the most delicious and easiest sauces to make without worrying about the health implications from sugar, soy and wheat.

Use this sauce when grilling chicken, beef or ribs. Our favorite, however, is pouring it over a grassfed chuck roast in a crockpot and slow cooking all day - the flavors (and aromas) are incredible!

Ingredients

4 tblsp coconut aminos

2 tblsp almond butter

1 tblsp raw honey (completely optional)

2 tsp coconut vinegar

3 garlic cloves, minced

2 tsp sesame oil (or coconut oil)

1/8 tsp black pepper, freshly ground

Combine all ingredients in a bowl and mix.

Done.

Top 6 Reasons You Haven't Lost Weight

2011-09-15T06:00:00.000-07:00

We've all heard it....

Losing weight equates to simply monitoring "calories in vs. calories out". Or, increasing your workout duration and frequency. Right?

Unfortunately, it's not that simple. There are many misconceptions about losing weight and some of the information below may surprise you.

1. Sleep
Probably the most misunderstood cause and effect when dealing with weight loss. Lack of sleep will mess you up in terms of hormones. Specifically cortisol (fat-storing hormone), leptin (the hormone that tells us when to stop eating) and ghrelin (hormone that stimulates appetite). Not enough sleep will cause your body to wake up in a stressed state, leptin and ghrelin receptors will be elevated, triggering an increase in appetite. You will be hungrier, have an increase in cravings and end up snacking needlessly or eating more frequently than necessary.

2. Stress
We're not just talking mental stress; physical stress can be damaging to your health in ways you may not even realize. Chronic levels of stress elevates cortisol (yep - again) which, in turn, creates havoc within our bodies - causing muscle breakdown, insulin resistance and increases in fat deposits. Add on to this the unfortunate fact that many try to fight off stress by increasing exercise, and you set yourself up for a wreaked, broken down system that will, eventually, lead to more serious health issues. We all have stress, learning to manage that stress will produce amazing results in your life.

3. Emotional Eating
Just about everyone has been there, done that. You're bored, you're in front of the computer screen or TV, you're stressed, tired, frustrated, upset....I could go on, but the fact is, during most of those times, you really aren't hungry (can you recognize real hunger?), you are simply reacting to a circumstance. When that reaction is a regular part of your life, weight loss is elusive and, as a matter of fact, weight gain is on the doorstep.
Make sure you are getting enough protein and healthy fats in your meals in order to avoid the reaction to circumstance. Keeping those nutrients on the list of priorities in your meals/snacks will balance your hormones and enable you to handle those stresses more efficiently

4. Dairy
For a good number of people, dairy stalls fat loss. Just because you're not "officially" diagnosed as being lactose intolerant or having a dairy allergy, doesn't mean dairy does NOT do your body good. Dairy is insulinogenic, meaning it stimulates insulin secretion in a BIG way. Although many think lactose is the problem, it's not. It's both the protein and carbs combined that cause the insulin load. We're talking milk of all kinds, yogurt, cheese (uh-huh...cottage cheese also), including anything with whey and casein (yep, powders too). Just how bad of an insulin load? Worse than a piece of white bread! In the end, you will have to experiment yourself to see if dairy is causing you problems. Eliminate it for 2-3 weeks and see.

5. You Think You're Eating Healthy, but....
The majority of your food comes from a box, can, bag, and package or contains more than 5 ingredients. Your plate is full of carb-loaded, gut irritating noodles, your fridge is full of sugar-ladened yogurts, your cupboards contain processed, 20-ingredient cereals and you eat whole wheat bread because you think it's healthy. Is this you? This is not real food and it certainly isn't going to get you any closer to optimal health, as a matter of fact, with each bite of said foods, you are taking steps further from weight loss and taking steps closer to annual weight gain, metabolic syndrome and autoimmune disorders.
Disregard the claims on those packages and boxes - take control of your health and commit yourself to better health.

6. Liquid Calories
Ahhh...the smoothies that are either purchased or made at home, the protein shakes that are consumed every morning because it's the most convenient way to get some protein on the way to work - easy breakfast (right?), or the bottle/mega-jug of soda/fruit juice that sits on your desk at work. All delicious to sip on and, aside from the soda, seemingly healthy. Or is it?
If we're talking weight loss and body composition, I have to give a resounding "NO!".
Think about the amount of fruit that goes into a smoothie - some have up to 5-6 servings! Let's say you make a smoothie at home and put in 1 banana, 1 c berries, 1/2 strawberries and perhaps some juice - would you eat all that fruit in one sitting?? That amount of liquid calories will create a greater insulin load when consumed. It makes it a heck of a lot easier to over-indulge in fruit when processed into a smoothie.
Protein shakes are essentially a dairy-based liquid protein substitute (remember the talk about dairy??). Now, that's not to say that protein shakes do not have a place in an athlete's diet - it can be very useful - but for most people (especially those that have weight/body composition issues), relying on a daily protein shake in place of real food/real protein will only hinder the weight loss process.
If you have a choice, choose to eat your food rather than drink it.

Kale, Bacon Omelet

2011-09-11T19:45:00.000-07:00

Kale and bacon are a great combination in an omelet. I prefer using kale over spinach because of the texture - crunchy over soggy - and when paired with the saltiness of bacon, the flavors are delicious. This recipe serves one - double, triple or quadruple as needed!

Ingredients:

a handful of kale leaves, cleaned and cut into small pieces

3 strips of pasture raised, uncured bacon

2 eggs (free range and at room temperature is ideal)

salt and pepper

avocado (optional)

salsa (optional)

Cook bacon, reserving the fat. Once the bacon is cooked and grease is patted off of the meat, crunch bacon into bits. Allow skillet to come back down a little in temperature.

Add kale to bacon fat in skillet (if your bacon comes from a free range pig, your fat source is great), and cook until just tender. you don’t want to over cook this. I also place a lid over kale while cooking - this helps to get it tender without burning. Wait to add salt until kale is finished cooking or it will release too much water.

While kale cooks, beat the eggs and pepper in a small bowl. Heat up large cast iron skillet with a little bacon grease spread on all cooking surfaces of skillet (yep, bacon grease from free range pigs - A-ok). Once skillet is hot, but not smoking, add egg and tilt to coat pan with egg. Allow to cook until center is just cooked and edges are crisped up a little. now is the time to sprinkle with salt if you prefer. Loosen edges, add kale and half the bacon. Top with avocado slices, remainder of bacon and salsa.

Roasted Hazlenut Spread

2011-09-08T06:00:00.000-07:00

Ingredients:

1 lb raw hazelnuts

1 tblsp coconut crystals

3 tblsp unsweetened cocoa powder

Coconut oil

Pour hazelnuts on to a cookie sheet and bake in 375 degree oven for 10 minutes. Skins will look cracked when they are done and there will be a nice roasted hazelnut aroma in the kitchen.

Remove from oven and allow to cool completely! Once cooled, enlist the kiddos to "shuck" the hazelnut skins.

The skins peel off easily but some will inevitably not come off - it's ok to leave those stubborn skins on, but peel as many as you can, since leaving all the skins on will give this spread a bit of a bitter taste.

Pour into food processor and grind for about 2-5 minutes, or until the mixture begins to clump (cookie dough consistency).

Add coconut crystals

and cocoa

Whirl for a few seconds until thoroughly incorporated.

Add coconut oil a wee bit at a time (1/2 teaspoon), until you have your preferred consistency. If you add too much coconut oil too quickly, you will have a runny mess.

Pour into a container with a tight fitting lid and place in fridge.

Ghee - A Delight for the Taste Buds

2011-09-05T06:05:00.000-07:00

What is Ghee?

Ghee is a delicious butter indulgence, without the digestive and health issues that come from regular butter.

Ghee is clarified butter - it is produced by heating butter until the milk solids and water are removed. Separating milk solids from the butterfat, removes lactose and protein (casein) - both being problematic to many. Removing the water translates into a fuller, less-diluted butter flavor. Additionally, removing milk solids and water allows for a higher smoke point, which makes it a great choice for cooking at higher heats (as long as the ghee is of good quality). Ghee contains important fatty acids that can aid in tissue healing and repair and vitamin/mineral absorption.

Ok, so that's the good news, what's the bad news?

Although you can clarify butter yourself at home, the process may seem daunting enough that you may not want to attempt it; which means you should be prepared to pay the price. For those of us more open to adventures in the kitchen, it's an amazing process (youtube - try it!). Ghee can be expensive, it's true, but if you treat Ghee as you would...well...a treat, then you will be using it sparingly and enjoying the butter-on-steroids flavor like you wouldn't believe.

Scrambling eggs, sauteing shrimp and even spreading these crackers with delectably nutty-butter-flavored Ghee, is worth it.

Stir-fry veggies anyone?

Grilled Asparagus Bundle

2011-08-29T17:53:00.000-07:00

In my opinion, a good quality prosciutto is similar to bacon in that it makes anything taste better. Wrap it, stuff it, fry it or have it plain - it's delicious.
This one is so easy, it doesn't really require an explanation or even a recipe, but I realize there really are some of you that are meal-planning-cooking challenged and need all the guidance you can get. No worries.

You can literally do this with any vegetable, trust me, but these are too good to miss.

Ingredients
asparagus spears (tough ends snapped off)
prosciutto (cut each slice into 3 long strips)
salt & pepper (optional)
coconut oil

Take one asparagus spear, wrap tightly with one prosciutto slice. Repeat with all spears, place on baking tray, drizzle with oil and sprinkle with salt/pepper (prosciutto is salty enough for me that I omit the salt entirely). Place spears on preheated grill, 5-6 minutes, turning once.

Yea...it's that easy - and if grilling isn't on your easy-as-falling-off-a-log list, then roast them on the baking sheet in a 350 oven for 15 minutes (or broil on high for 5-7 minutes).

These make for great appetizers or side dish.

Nightshades - Harmfully Edible?

2011-08-25T06:23:00.000-07:00

The picture above depicts an incredibly healthy assortment of vegetables...right??

What could possibly be wrong with fresh tomatoes, eggplant, bell peppers, and potatoes?!

Perhaps nothing...IF you are in pristine health. On the other hand, if you are personally familiar with or suffer from arthritis, tendinitis, bursitis, periodontitis, allergies, gout, inflammatory bowel disease and any inflammatory condition, these seemingly innocuous vegetables called Nightshades, are probably causing you more problems than you realize.

Nightshades, which include tomatoes, potatoes (not sweet potatoes), peppers (bell, chili, habanero, jalapeno) contain high levels of toxic alkaloids such as solanine (a compound that is known to cause stiffness in muscles and joints) and tomatine (compound similar to solanine, that causes a huge immune response due to damage to cells). These alkaloids are the major culprit in the immune responses mentioned above - most especially arthritis.

Another unknown fact about Nightshades is the nicotine content (yes, n-i-c-o-t-i-n-e). Tomatoes and eggplants having the highest amount - just under tobacco. Although there is not a dispute on nicotine content in nightshades, there are differing opinions on the actual levels. However, for a person that has sensitivities to those alkaloids and, subsequently, dealing with health issues mentioned above, the exact amount makes no difference, since even the slightest amount has an impact on an already affected immune system. Nicotine compromises our body's ability to heal wounds - if you have an already compromised health issue, exposure to nightshades will keep the immune system chronically deficient. Here's another thought-provoking bit of info - for folks that are trying to quit smoking, it is suggested that nightshades are eliminated from the diet so as to exclude all nicotine exposure!

Interestingly enough, if nightshades were to be introduced in our food market at present time, those foods would not be allowed or approved due to nicotine levels.

Some other members of the nightshade family include goji berries, gooseberries cayenne and paprika.

Are ALL people affected by nightshades? Probably not, but I have read enough and seen some rather remarkable changes that lead me to believe that if someone is affected by inflammation and the immune responses mentioned above, it would be wise to eliminate nightshades from the diet completely for 30 days and then re-evaluate your condition and level of symptoms. It is advisable to re-introduce one nightshade at a time in order to keep track of any sensitivity (i.e., re-introduce tomatoes, wait 3-4 days and, if no symptoms arise, move on to the next nightshade. If you have a reaction/recurrence of symptoms, you will at least know which nightshade to avoid).

At worst, you will miss eating some tasty vegetables (salsa anyone?). At best, you could have a drastic reduction or elimination of pain/symptoms and living a better quality of life. In my book, the 30 days would be well worth it.

Read here and here for further information on arthritis and nightshades.

Muffin Mania

2011-08-22T06:08:00.000-07:00

I have to admit, I have been on a "muffin" kick lately. And before you start wondering, I"m not talking about the type of muffins that send your insulin levels through the roof - do you really want to eat 650+ sugar-preservatives-additives-heart-disease-causing calories in one muffin?!

Ok, so I am in no way suggesting you need to count calories (gasp!) when you're eating nutritionally dense, grain/sugar/additive/preservative-free. But when you're eating the opposite...you better realize exactly the amount of empty calories you're consuming.

But I digress....

Why the muffin kick??

Because there are SO many variety of muffin-sized meals that pack a huge nutritional punch in a small amount of neatly encapsulated space. Try to think outside the conventional box when it comes to cooking your meals. I have experimented with several meals - some turned out to be mouth-watering marvels that were pleasing to the eye and satisfying to the taste buds, and some were complete and utter failures in terms of aesthetics but since I am fortunate to have an I-don't-care-what-it-looks-like-just-feed-me kinda hubby, it made no difference since it still tasted like meatloaf (yes, meatloaf muffins - brilliant idea, eh?)

This unpretentious bundle is deliciously simple and you can add or delete as many ingredients that suit your taste buds.

Ingredients

3 tblsp ghee or coconut oil (organic, grass fed ghee is outstanding!)

1/2 medium onion, finely diced

3 cloves of garlic, minced

8 oz. mushrooms, thinly sliced

8 oz. baby spinach (rinse, rinse, rinse!)

8 eggs

1/4 cup full fat coconut milk (preferably w/o guar gum)

2 Tbs. coconut flour

1 cup of cherry tomatoes, halved (fresh out of the garden or farmer's market - you will NOT regret that!)

6 ounces of Prosciutto (di Parma is awesome - get good quality and make sure to have them slice it paper thin!)

Sea salt

Freshly ground pepper

Preheat oven to 375 and prepare 12 large muffin cups by brushing them with coconut oil or ghee. I like to use my stoneware for muffin meals.

Finely dice mushrooms (I poured mine in the food processor, 3-4 pulses did the trick!)

Saute onions (again - finely diced in food processor - fast!) until they are translucent

Add mushrooms and garlic to onions and continue cooking until all moisture from mushrooms is gone - season with salt and pepper to taste

Meanwhile, line your muffin cups with thinly sliced prosciutto, making sure you cover bottoms and sides

For filling; whisk eggs until well beaten, add mushroom mixture, coconut milk, coconut flour, and spinach and gently mix until thoroughly combined. Pour evenly into 12 muffin cups and top with a few slices of cherry tomatoes

Bake for 20 minutes (keep an eye on them towards the end so they don't burn)

Stay tuned for a future muffin recipe that will fuel your endurance workouts/events lasting over 2 hours.

This summer, I completed 3 grueling running/biking events that lasted 2-4 hours with mini muffins for fuel and simply water for hydration that worked beautifully without the all-too-common GI issues one often experiences with GU's and sports drinks.

Salad Dressings

2011-08-18T06:18:00.000-07:00

One of my - many - irritations with salad dressing companies that try to sell their so-called "healthy" or "organic" products, is that the ingredients do not live up to their claims. Some of these brands have ingredients like:

Soybean or Canola Oil (yikes!), Sugar (1st ingredient in some brands!!), Corn Syrup, Xanthan Gum and Guar Gum (don't even go there!), High Fructose Corn Syrup (puhleease!), Defatted Soy Flour (what on earth?!).

If I can't purchase those ingredients from the farmer's market or, at the very least, at a grocery store, I sure as heck do not want to be putting them into my body.

Ok, ok....so we know store-bought salad dressings are SO convenient and we can at least find a dressing that is the best of the worst - right?!

Sure! You can put your health on the lower list of priority by giving it second or third best option. Really? Would you do the same when choosing a surgeon or, on the vain side - a hairdresser? Is your health really that frivolous? I hope the answer is not just "no", but "NO!!".

Fortunately, you have options!

Making your own salad dressing with REAL ingredients you can pronounce and understand is at your fingertips. You can make one or a couple to have on hand. Keep them stored in a container or - better yet - a salad dressing dispenser and you're set! Here's the best part: the ingredients - especially the oils - can actually make some of the nutrients in your salad, particularly the fat-soluble vitamins and minerals, more accessible to your body. Substitute olive oil with walnut, avocado, almond, or hazelnut oil for a change in flavor.

Pour it on!

Basic Balsamic Vinaigrette

3/4 cup balsamic vinegar

1 crushed clove of garlic

1 tsp dried oregano

2 tsp Dijon mustard, optional

3/4 cup extra-virgin olive oil

Sea salt and freshly ground black pepper to taste

Pour ingredients in a jar with a tightly fitted lid and shake vigorously until blended.

Lemon Vinaigrette

3 tbsp fresh lime or lemon juice

1/2 tsp Dijon mustard, optional

3/4 cup extra-virgin olive oil

Sea salt and freshly ground black pepper to taste

Put ingredients in food processor and blend.

Fresh Tomato Vinaigrette

1 Lemon Vinaigrette recipe

4 oz fresh tomatoes (any type)

1 garlic clove - crushed

Sea salt and freshly ground pepper to taste

Add remainder of ingredients to Lemon Vinaigrette in a food processor and blend.

Rosemary Orange Vinaigrette

1 Lemon Vinaigrette recipe

Grated zest and juice of 1 orange

1 tsp chopped rosemary

Sea salt and freshly ground black pepper to taste

Add remainder of ingredients to Lemon Vinaigrette in a food processor and blend. Allowing this one to sit overnight will only enhance flavors.

Avocado Oil Vinaigrette

3/4 c avocado oil

1/4 c coconut vinegar

3 cloves garlic, crushed

1 tsp oregano

1 tsp basil

1 tsp rosemary

1 tsp dry mustard

1 tsp coconut amino's

1/2 tsp sea salt

1 tsp freshly ground black pepper

Put ingredients in food processor and blend. Refrigerate for 2 hours.

School Lunches - Pass or Fail?

2011-08-15T07:00:00.000-07:00

It's that time again - getting kids up early, fed, organized and off to school before 8am. Perhaps I am in the minority (hopefully not!), but I absolutely cherish the time I have with my kiddos during summer and holiday breaks. We have days and days of leisurely schedules, late-night talks, lazy breakfasts (or brunch, depending just how leisurely we take the morning...hey, it's summer!) and good times.

Now, however, the time is upon us to get serious about life again and serious about feeding our children brain food - the type of food that will nourish their bodies and mind for the rigors of school and after-school sports.

For some of you, this will be a new adventure - eating for your health instead of mindless eating - and you may have lots of questions (contact me with those questions!) - but for some of you, it will be a quick reminder that although you have changed the way you eat over the summer, it's now time to think of your children as well! We search for the best for our children when it comes to many aspects of their lives, but how much time and effort do we put into the most important aspect of their life - the food we provide them for optimal health??

It's easier than you think to provide nourishing and complete lunches for them without needing to resort to the school lunches that are loaded with additives, preservatives, artificial flavorings, trans-fats, excess sodium and sugars that contribute to serious health implications like obesity and diabetes. Yes, I realize there's convenience to purchasing school lunches - but at the cost to your child's health??

They are completely at your mercy!

Some basics for school lunches:

1. Protein -(necessary for muscle/tissue growth and repair and brain nourishing!)

chicken, beef, eggs, salmon, tuna

2. Carbohydrates - (we're not talking about breads, pastas, potatoes that are pro-inflammatory and insulin inducing)

carrot sticks, broccoli, cucumber, tomatoes, apples, bananas, oranges, berries

3. Healthy Fats (disregard the ridiculous low-fat recommendations. Children need healthy sources of fat for brain growth and function, sustained energy, and nutrient absorption.)

avocado/guacamole, nuts like macadamia, coconut products(unsweetened), olive oil

When packing a lunch, pick one from each list and you have a complete and balanced meal that will be building blocks of health for the rest of their lives.

Pack the lunch - or better yet, have THEM pack their lunch, the night before. It will eliminate rushing and choosing convenience foods that are filled with empty calories and do not sustain energy levels.

Pick some cool compartment lunch boxes that the kids will want to fill up like the one here and here. Or, if you are on a budget, you can find compartment containers at Walmart, Target or even your grocery store!

Below are some pictures to give you some lunch ideas from our past lunches.

chicken, broccoli, applesauce, blueberries, broccoli, tomatoes, nuts/seeds

"deviled" eggs, jicama, apples, nutty "cereal"

leftover spaghetti squash with ground beef sauce, snap peas, sweet potato mash w/ raisins and cinnamon

hard boiled eggs, banana, asparagus, shredded coconut pudding

leftover roast beef, carrots, egg/banana bread (gluten/sugar/grain free)

photos courtesy of everydaypaleo/primalkitchen

Tap vs Bottled

2011-08-11T06:00:00.000-07:00

Where do you get most of your water - tap or bottled?

Do you remember a time when water was actually....well....FREE??

Nowadays, bottled water is everywhere - schools, offices, airports, restaurants, home. It's convenient, portable and most definitely healthier than sport drinks as seen in this commercial.

Healthier than sports drinks, yes, but healthier than tap water?

Bottled Water Source:

Most brands of bottled water will portray their water coming from a clean stream of water or a waterfall situated in a pristine, green mountain landscape, making us think that the water is the purest form of drinking water.

Did you know, many of those come directly from a municipal supply that has been treated, purified and sold to us at an astronomical increase in price? The same water that you can get - virtually free - from your tap!

Aquafina, Nestle Pure Life and Dasani are a few that have all acknowledged -whether on the bottle or on their website - that their water comes from a public water source (yep....same source that comes out of your tap).

Commercials, labels and other marketing tools can be misleading at best and downright deceptive at worst. For example, in one notorious case, water came from a well in an industrial facility's parking lot, which was near a hazardous waste dump repeatedly contaminated with industrial chemicals. This water was sold to many well known bottlers. At least one of these companies labeled its product "spring water." In another case, H2O sold as "pure glacier water" came from a public water system in Alaska. Unfortunately, bottlers are not required - yet - to reveal the water source on their label. Essentially, most people are paying for glorified tap water.

Read this for a quick look at cost.

The Problem with Plastic:

By now, we all know at least a little bit about BPA's in our plastics and the dangers that lie therein. If not, read a little here.

Another little unknown tidbit is the storage issue when it comes to plastics. When storing your bottled water in a warm or even hot environment, chemicals can leach into the water. A plastic water bottle sitting in your warm car will change the chemical balance allowing the materials used in the plastic to be absorbed into the water.

Getting your water from an office water cooler? Be wary - if it's made of polycarbonate, it is potentially leaching BPA's.

Can any consumption of chemicals be good for our health? We all know the answer to that.

As if temperature control isn't enough of a concern when storing your bottled water,

exposure to other things you keep in the storage area are of concern as well. Storing your bottled water in the garage, near gas fumes, pesticides and other chemicals can - at the very least - affect the taste and smell of your water!

What Can You Do?

Get to know your tap again. More than likely, if you are drinking bottled water, it's coming from the same source. If you want to have portability and convenience, purchase and use a stainless steel water bottle. If you like to throw money away (I know of some charities that may be more worthwhile) and absolutely refuse to drink anything other than bottled water, do some research on the specific brand and bottling company in order to be informed about what you are actually drinking.

Pizza muffins

2011-08-08T07:00:00.000-07:00

Questions:

1. Is there an easy recipe that I can make for those quick on-the-go meals?

2. I travel frequently and want to stop eating airport/airline food. Is there a recipe you have that translates to portability when traveling in airplane/car?

3. I have teenage athletes that have big appetites and need a quick snack before hitting their tough workouts, do you have a recipe that is quick and will fuel their energy needs?

Answer:

Pizza Muffins!

Not only is this recipe amazingly portable; it's easy to make, the variety of ingredients you can add to this are plentiful, which means you can customize these muffins to suit different tastes. If you double or triple this recipe on the weekend, you and your family have easy-access meals or snacks for the week that can be taken anywhere and will not spoil when taken to a hot football/soccer field for practices. The best part? These are chock-full of nutrients without the pro-inflammatory ingredients that are typically found in pizza or muffin recipes. These are incredibly moist and flavorful!

Ingredients

3 eggs

2 tsp coconut oil

1 tsp ghee**

2 tblsp coconut milk

1/4 tsp sea salt

1/4 tsp vanilla extract

1/4 tsp baking powder

1/4 c almond flour

1/4 chopped chorizo, prosciutto or bacon

1/4 c sun-dried tomatoes (in olive oil)

2 tsp finely chopped onion

1 tblsp fresh basil chopped (or 1 tsp dried)

1 tblsp fresh oregano chopped (or 1 tsp)

1/8 tsp garlic powder

1/8 tsp onion powder

Preheat your oven to 400 Degrees F

Mix together your eggs, oil, milk, salt, and vanilla

In a separate bowl, mix together flour, baking powder and spices

Add your flour mixture to your egg mixture and mix until there are no lumps left

Fold in your vegetables and chorizo (or desired meat)

Pour into cupcake pan

Bake for 15 minutes

Optional:

While your muffins are baking, you can make a quick marinara sauce to serve with them.

In a food processor, blend together tomatoes, fresh basil, oregano, rosemary (straight from the garden!), 2-3 garlic cloves and some sea salt and pepper to taste.

Pour into sauce pan, heat to boiling and simmer for 15 minutes on low heat.

Pour sauce over muffins and relish the fresh flavors.

**Ghee is similiar to clarified butter in that the milk proteins have been removed, which leaves pure delicious butterfat. This is best if it comes from an organic, grass-fed source. It can be used for cooking, baking or melted and spreaded on veggies and used as another fat source. I love Ghee as it imparts a smoky, nutty and rich flavor without the added issues found in dairy butter. If you make my crackers (http://marianutrition.blogspot.com/2011/04/crackers.html) and spread some ghee on them, you'll worship the ground I walk on.

Real Nutrition on a Budget

2011-08-01T07:54:00.000-07:00

"Healthy food is so expensive"

I hear this from time to time and have to agree and disagree. I agree that some foods can be more costly than others, but you would be surprised how well you can eat even if you are trying to stretch that dollar.

I disagree with that general statement because I believe you will either pay for quality food and nutrition now or pay for it later when you are plagued with high blood pressure, high cholesterol, diabetes, thyroid problems, migraines, rheumatoid arthritis, acne, autoimmune disorders (shall I continue??) and spending money at frequent doctor visits and medical prescriptions.

Follow these tips to help you eat for better health while staying on a budget:

1. All-organic is NOT always necessary - I won't tell you that choosing organic isn't better for you when it comes to some foods - it is. What I'm telling you is that it's not a necessary component to eating right. If you can do it, great, but don't think all is lost if you purchase non-organic tomatoes.

2. Buy produce that is in season - Buying produce that is in season will not only taste better, but the cost is drastically reduced. Here is a list of produce by the month, so you know what fruits and vegetables to purchase when you are at the grocery store (take the list with you!). Along the same lines, purchase items that are on sale. I rarely purchase produce that are not on sale or in season due to the higher cost.

3. Find a co-op to share with family or friends - Here you will find not only the freshest produce, but it will end up costing less in the long run. If you split the cost with a family member or friend, you can still have a decent amount of produce for half the cost!

4. Make casseroles, soups, stews - These types of meals can have plenty of leftovers and are always easy on the wallet. Make plenty!

5. Buy in bulk - This is always smart with meat, since you can spend a pretty penny if you're purchasing meat in small packages. If you look for bone-in meat that still needs prep, you will save some money as well. Buying whole chickens rather than the chicken breasts/thighs/drumsticks will be MUCH cheaper. Fruits and vegetables are also a bargain when purchased in bulk (or even frozen - yes, quality might be a step down, but we're talking budget here)

6. Don't overlook grass-fed beef - Many people think grass-fed beef is simply out of their budget. I have to agree that if you are purchasing grass-fed products each week at a grocery store, it will be PRICEY! However, if you can find a farmer/rancher and some friends that are willing to share the cost of either a whole cow or down to 1/4 of a cow, the price per pound is about the same as what you would pay for grain-fed at the grocery store (but the health benefits are beyond comparison!). There are several farmers in Utah that have quality, affordable grass-fed products (let me know if you are interested in more info)

7. Plan your meals for the week! - I cannot emphasize enough, how much this can save. Plan a menu for the week, make out a list and shop in one trip. The more organized you are, the better prepared you will be and the more you will stick to your budget.

8. Save bones and vegetable bits for homemade broth - Chicken, beef and pork bones can be frozen and saved to make stock. Pieces of veggies (leafy tops, skins) are also a great addition to flavor homemade stock. If you decide to contact a farmer/rancher for grass-fed beef, make sure to tell them you want the bones! These homemade broths have elicited the best flavors in my soups, stews and casseroles!

Follow those tips and you will soon realize that eating quality, nutrient-dense food does not have to mean breaking the bank.

Happy shopping!

Homemade Mayonnaise

2011-07-28T07:00:00.000-07:00

Mayonnaise is probably one of the most popular condiments used by most people. Until, that is, you clean up your diet by deciding to eat Paleo. Many of the purchased mayonnaise have soybean oil, sugar and emulsifiers that have a negative impact on our health - and, yes, this includes the "lite" versions of mayonnaise.

No need to worry, you can still enjoy your tuna/egg salads or deviled eggs by making your own mayonnaise. It's easier than you think and fun to make different types of mayonnaise.

Use regular olive oil for this recipe. The virgin and extra virgin oil gives the mayonnaise an almost tangy/bitter taste that most people do not like. Regular olive oil works best.

This recipe will make about 2 cups of mayonnaise that can be put in a covered container and placed in the fridge for up to 2 weeks. The best part? With quality ingredients, the impact on your health is no longer negative.

Ingredients:

2 eggs

2 cups olive oil (not virgin, not extra virgin - just plain ol' olive oil)

2 tablespoon vinegar (I use coconut, but you can use apple cider as well!)

1 teaspoon yellow mustard

1 teaspoon (or less) sea salt

In a blender or food processor, add the eggs, vinegar, and mustard and blend until well mixed (30-40 secs.).

Leaving the blender running, remove plug on top of blender cover (or just use opening on food processor)and add olive oil SLOWLY...SLOWLY!! I cannot emphasize enough that SLOW is KEY! A thin slow drizzle is best in order to get the mixture to thicken.

Remember the old adage: "Patience is a virtue"??
You need to have PATIENCE here and not dump a bunch of olive oil quickly simply because you want to finish fast. Patience pays off! When the mixture is thickened (about halfway through blending process), you can then begin to add olive oil a bit quicker, but still not dumping the rest of the olive oil fast. Once all the olive oil is in and the mayonnaise is thickened, turn blender off and add salt. Blend again for a few seconds.

Here's where you can let your creative juices flow...

You can add just about any spice to your mayonnaise to make a tasty spread, sauce or dip. Garlic, basil, dill, onion, hot sauce, curry, smoked paprika, cayenne. Go crazy!

Strawberry Salad w/ Balsamic Vinaigrette

2011-07-26T16:21:00.000-07:00

Love.

Summer.

Sure, I like the warm temps, sunny skies and tropical vacations. That's not the real reason why I love summer, though.

All the best flavors come out during the summer months.

Fresh fruits, vegetables and the combination thereof, are unmistakably the foods I crave during the hot summer months!

This is one of those recipes - nothing speaks more of summer-flavors than a fresh strawberry salad!

Easy to make with minimal ingredients. You can even add leftover chicken for a complete meal.

Ingredients:

Balsamic vinegar

Olive oil

Strawberries, sliced (rinsed properly!)

Macadamia nuts (or any variety of nut - you can even toast for added flavor)

Baby Spinach (rinsed properly!)

Ok, here is where you are going to have to experiment all by yourself (you can do it). The portions are entirely up to you. I will give you the how-to:

Mix together balsamic and olive oil in bowl or ziploc until thoroughly combined. Add sliced strawberries and mix until completely covered and let sit for up to an hour in fridge (the longer they marinate in the mixture, the more the strawberry flavors emerge!).

Dump baby spinach in a large serving platter or individual plates and top with marinated strawberries and nuts.

Eat.

The end.

Bacon-Wrapped Chicken Stuffed with Walnut Basil Pesto

2011-07-21T09:03:00.000-07:00

Any time I hear/read "bacon-wrapped" anything, I'm ready to either eat it or make it.

These little morsels are tasty as an appetizer or part of a full-blown meal, easy to make and portable. With a scant 4 ingredients, you can prepare these fast - cooked outside on the grill or, if the weather prevents grilling, in the oven.

Ingredients

8 chicken tenders (flattened to 1/4" thickness and cut in two)

3 oz walnut basil pesto**

8 julienne slices sun-dried tomato in olive oil

8 slices bacon

Dab 1/2 teaspoon (more or less) of pesto on top of each chicken tender. Top with one slice of sun-dried tomato. Fold or roll chicken to enclose pesto. Wrap each roll with one piece of bacon and secure with a toothpick.

Grill until bacon is brown and crispy on both sides (or, bake in 400 degree oven for 20 minutes or until done).

**Walnut Basil Pesto

4 oz fresh basil

1 c walnut pieces

6 garlic cloves

1 c olive oil

1/2 tsp sea salt

juice of 1/2 lemon

In a food processor, blend walnuts, garlic cloves and olive oil. Add basil, salt and juice of lemon. Process until smooth.

Use leftover pesto for anything from eggs to your cooked spaghetti squash!

Enjoy!

Chocolate Coconut Bark

2011-07-18T08:40:00.000-07:00

Before you rush out and grab the ingredients for this recipe, thinking you will be eating these delectable treats every night or every time you have that sweet tooth, beware:

This recipe - although a better alternative to purchased chocolate bars or cookies - contains nearly 1250 calories! Moderation is key with these.

3-4 Tbsp coconut oil

1/4 cup organic cocoa

1/2 cups ground nuts (macadamia, almonds, hazelnuts)

3/4 cups dried unsweetened shredded coconut (I like to toast in oven first)

1 Tbsp honey (optional - I use dates as well)

In a microwave, melt coconut oil.

Add cocoa, nuts and shredded coconuts and mix well.

Form into a square by dumping into a small baking sheet and spread to about a 1/4" thickness.

Refrigerate or freeze until hard.

Break off into desired pieces.

(You're welcome)

Get Your Z's

2011-07-14T07:00:00.000-07:00

Part of living a healthy lifestyle is taking care of your body with not only whole foods, but also by providing it with a good amount of rest...specifically sleep.

We all know how important sleep is in terms of restorative properties and we have all experienced what can happen when we get too little sleep (or even - gasp - skip a sleep cycle!). What many do not realize, however, is just how important sleep is for athletic performance and health goals. One of the first questions I ask when an athlete asks about no progress or even regression of fitness goals, hitting a weight loss plateau or not achieving desired body composition; is "How much sleep are you getting each night?".

Lack of quality sleep raises the stress hormone cortisol which can interfere with cell and tissue growth, immune function, impede weight loss, cause fat deposition in the abdominal area (i.e., having trouble getting rid of abdominal fat? Check your sleep cycles!) and interrupt progression in strength training.

So how much sleep is a good amount of sleep? Some people say they can "get by" on 4 hours of sleep a night (yikes!), but do some research on that and you will find that folks that are sleep deprived (yes, 4 hours a sleep each night would fall under that category), die younger. You do not re-set your brain and body to "get used to" less sleep, you end up getting sick and having a ton of health issues. Ok, you can "get by" temporarily, but it comes at a high cost.

8-9 hours of sleep is optimal for cell and tissue growth, immune function, athletic performance, and body composition progress. Anything less than that and we are looking at interference of said functions. Some do fine on 8 hours, others require that extra hour of uninterrupted sleep. If you're getting less than those numbers, make a concerted effort to increase your sleep cycle in order to improve health and fitness goals.

If you are in the category of sleep-deprived, read the following helpful tips to get you on track in acquiring some restorative z's.

1. Be consistent. The body loves routine when it comes to sleep, so go to bed and wake up at the same time - even on weekends. You will be surprised once you get on a good schedule, how well your body functions and how efficiently the body clock will respond.

2. Avoid stimulants like coffee and alcohol prior to going to bed. If at all possible, limit those stimulants after 4-6pm.

3. Create a "cave-like sleep environment". No, I'm not talking about sleeping under rocks. This is simple: limit noise, light and music in your room by turning off computers, tv's, having darkened curtains or shades that block outside lights, even covering or turning your alarm clock away from your bed to minimize any amount of light. You would be amazed how a well-darkened and quiet room is conducive to good sleep. Really, I mean pitch-black...like inside a cave.

4. Surprisingly to many, having solid and good nutrition reverses sleep problems. Get rid of processed foods, sugars and fried foods and you will be amazed how this improves quality sleep.

Do not underestimate the restorative powers of sleep. Make it a priority in your life as you do with your fitness and good nutrition.

Sweet Dreams!

Barbecue Sauce Sans HFCS/Sugar

2011-07-11T09:03:00.000-07:00

Summer is here and many of us are enjoying the ease of the grill for our meals.

One of the most common condiments/sauces when grilling is a flavorful barbecue sauce. Many people rely on the ease and convenience of bottled bbq sauce. The health implications, however, far outweigh the convenience. Especially if we are relying on the sauce on a weekly basis.

So what's the big deal?

Have you read the ingredients from your bottle of bbq sauce?? More than likely, it looks like the one above. Uh-huh, the one with HCFS as the FIRST ingredient! Really?!

If you're not sure...Check. Right. Now.

If HCFS is in the list of ingredients - whether in first place or last - throw it out.

Try your hand at homemade bbq sauce - it's not as difficult as you think and the ingredients/freshness is superior to anything you would purchase at a store.

1/2 cup onion finely chopped

5 garlic cloves minced

1 tblsp coconut oil

1 tblsp coconut vinegar

2 tblsp coconut aminos

juice from 1 large orange

1/2 tsp ground mustard

1/2 tsp smoked paprika

salt & pepper to taste

In medium saucepan, saute onion and garlic in oil until softened (approx. 5 min). Add remainder ingredients and simmer for about 20 minutes.

This is delicious over any protein choice or as a dip for any veggie, sweet potato fries or even the almond crusted chicken nuggets recipe on this blog!

Spanish Flavors!

2011-07-08T09:11:00.000-07:00

Growing up in Spain, I was exposed to incredibly fresh foods and flavors. Meals were more about socializing and less about eating large amounts, fast! It was not uncommon for a meal to last a few hours. Lot's of talking and socializing with stints of nibbling and sipping in between all the great conversations and debates!

One item I remember was Gazpacho - a chilled, tomato-based soup, served as an appetizer, that was delicious on a warm summer day. My abuela made the best Gazpacho soup and although sadly, I do not have the original recipe, I have learned to experiment, fail and succeed when making different versions of Gazpacho soup - some were sweet, some turned out too spicy, some entirely too thick and chunky and others smooth as broth. The common denominator with any variety of Gazpacho, however, is the use of the absolute freshest ingredients possible.

Try your hand at this recipe or, as I always suggest, get a little creative with additions of different ingredients that will satisfy your palate.

The measurements I give are a complete estimation because:

1. I like measuring with my hands and palms rather than cups and teaspoons

2. If you use the same exact measurements each time, you will never know whether a dish can taste even better!

2 1/2 cups chopped tomatoes (if you can get these at the farmer's market - do it!)

1 cup chopped bell pepper (I love color, so I use the brightest!)

1 large chopped seedless cucumber

1/4 cup chopped parsley

1/3 - 1/2 cup olive oil

2 tablespoons fresh oregano (fresh is a MUST)

2 tablespoons fresh basil (another MUST)

A bunch of cilantro

5 cloves garlic

1/2 large red onion

2 hard boiled eggs

Juice from half a lemon

Sea salt to taste

Pepper to taste

Balsamic vinegar to taste (or any other vinegar of choice)

Hot sauce (optional)

Avocado slices (optional - but why omit??)

Throw everything (except hard boiled eggs) in a food processor or a blender and blend. As the mixture is blending, add the olive oil, salt, pepper, vinegar, and hot sauce, stopping every few seconds to taste. Once you’re done, let it chill for a few hours before serving. I always make this dish a day ahead in order to allow the truest flavors of Gazpacho to emerge. However, you might like the more subtle flavors of the fresh Gazpacho right after it's blended. Try both! I will always serve this soup topped with hard boiled eggs and avocado slices, alongside a plate of freshly grilled or sauteed shrimp.

Buen apetito!

photos and adapted recipe courtesy of mark sisson

Mango Strawberry Avocado Salsa

2011-07-05T08:01:00.000-07:00

Summer fresh!

This salsa has textures and flavors that are incredible. Sweet, crunchy and fresh!

Whenever we have mangoes in the house, my youngest daughter will devour them. They don't last long once she gets her hands on them (she can have a mango peeled, sliced and eaten Annie-Oakley-fast!), so I knew I had to think of something quick before the mangoes were gone!

I wanted a dish that I could use as a simple salsa, a topping for any meat or eggs, or delicious alone. I had some leftover produce/fruit and I wanted to make sure everything was put to use.

This one met all those requirements!

I doubled this batch to feed about 18 people and didn't have many leftovers (even "Annie Oakley"- approved!).

3 ripe mangoes – diced

2-3 cups of fresh strawberries – diced

1 cucumber – diced

3-4 ripe avocados – diced

1/3 large red onion – finely diced

1 orange bell pepper – diced (you can use any bell pepper, but this adds color!)

3 garlic cloves – crushed

1 lemon – juice freshly squeezed (I also added some of the lemon's zest!)

1 lime – juice freshly squeezed

1 small orange – juice freshly squeezed

a bunch of fresh cilantro – chopped

sea salt and ground pepper – to taste (optional)

fresh ginger – grated (optional)

splash of olive oil

Add the following ingredients to a large bowl:

Mango

Stawberries

Avocado

Orange Bell Pepper

Red Onion

Cucumber

Mix together gently until blended and add remaining ingredients - mix and place in fridge to chill before serving. The flavors were even better the following day!

Nutrition Integrity

2011-07-01T17:44:00.000-07:00

Ahh…July 4^th is just around the corner. Family, friends, bbq, fireworks and….what?!...too much junk food on the menu?!

Just because chips, soda, low quality meat and buns, and sugar-laden desserts are a traditional feast at July 4^th picnics and gatherings, doesn’t mean you can’t or shouldn’t buck that unhealthy tradition and start a healthy tradition of your own - keep your nutrition integrity intact this year - just do it! We can still enjoy the celebration without sacrificing our health and hard work we put in at the gym or the great outdoors.

Here are some easy tips to help you keep your nutrition/health goals and still enjoy the celebration:

1. Prepare a healthy dish to take with you to your bbq/picnic

This is where you could save yourself some serious setbacks. If you arrive to a bbq and there is nothing but mystery meat hot dogs, bags of oily chips, gobs of sugary desserts; you will at least have a healthy dish you can load on your plate. An easy dish to make would be a green salad with some added protein (dump a bunch of rotisserie chicken meat into any green salad – easy!). If you’re hosting a bbq, make a commitment to find healthy, no-sugar, no-grain versions of the foods you are preparing (this blog is loaded with awesome recipes and there are many, many other sites you can find online!).

2. Fill your plate with the healthiest foods first

Salads are a great place to start. I’m speaking of the greens-variety of salad, not the high-calorie potato or whip-cream-filled jello salads (which should be avoided like Roseanne Barr singing the National Anthem!). If you choose salads with good oils and some protein, you will feel satiated and less likely to indulge in the other empty-calorie, low-nutrient foods. Hopefully, there will be some source of protein (hamburger patty, ribs, chicken, salmon). Fresh fruit and raw veggies are also a great accompaniment.

3. Pass on the chips, crackers and bread

These are at just about EVERY bbq and picnic during July 4^th – unfortunately – but you would be wise to skip these entirely. Refined carbs have no real nutrients, but contain plenty of empty calories and give deranged insulin signaling that contributes to our nation’s obesity rates and metabolic disorders.

Hamburger patties are more flavorful without the low-quality bun because it is not hidden under a mouthful of refined flour. If you layer it in between lettuce, tomatoes and avocados, you will be giving your body an incredible boost of nutrients without the health issues associated with the refined carbs.

4. Be smart about dessert

If fresh, seasonal fruit is not something you want for dessert (really??), maybe concentrating on eating enough in your meal and skipping dessert might be something to consider. No? I know two incredibly insightful people that have amazing nutrition integrity and they say it like it is - this article may make you see things differently.

Here’s another idea: remember the suggestion to take a healthy side dish? Why not take a dessert as well!

This one is simple and surprisingly delicious as a dip for fruit!

2 very ripe avocados (1/2 a fruit per person, minimum)
1/2 cup unsweetened cacao powder
1t or more cinnamon powder
Optional - dates (sweetener)a pinch of cayenne, a splash of lemon or lime, a touch of vanilla, chopped berries, a mashed banana... The possibilities are endless!

Scoop out the flesh of the avocados, and combine with the cacao (and dates) with a blender or food processor. Done!
Serve immediately, or chill in the refrigerator before needed. A wonderful, rich accompaniment for a fruit dessert, or almond/coconut flour crepes! Dip strawberries in this and....mmmm!!

5. Drink to your health

Have a water bottle with you wherever you go and you will likely hydrate your muscle tissues properly without adding needless calories and the insulin load that comes from sipping on the abundance of soda at bbq’s and picnics (don't even give me the lame "but it's a diet soda" excuse - we both know sugar is evil in that form as well)

Alcoholic beverages can be a part of a healthy lifestyle if handled responsibly. If you are smart about your choices, you can save yourself an entire days’ worth of calories (not to mention constraint!). But just in case you forgot, read this.

6. Don’t forget fun!

Rather than sitting for the entire day’s celebration, bring along a Frisbee or a football/volleyball and gather your friends for a friendly game of ultimate Frisbee, tag football or a simple game of volleyball. Kids aren’t the only ones who should be having fun. Get up and move!

Grilled Fruit

2011-06-29T08:45:00.000-07:00

My favorite part of summer:

Less time in the kitchen!

No, I'm not saying I stop cooking - on the contrary. Cooking and eating moves to the outdoors!

You can do so much on the grill with minimun ingredients. One of our favorites?

Grilled fruit. Dessert never tasted so good.

Use your favorite fruit - we especially like pineapple and peaches. If you aren't lucky enough to belong to a CSA, your missing out on some delicious seasonal fruit. However, you're in luck....

Visit your local farmers market (they are everywhere now!) and peruse the abundance of produce.

Preheat grill

Cut up desired fruit into thick slices.

Grill for 1-2 minutes on each side, depending on fruit

Here's an awesome topping that is tasty with any grilled fruit, but works well with fresh fruit (berries!) as well:

6-8oz coconut milk (full fat, folks!)

1/4 tsp pure vanilla

pinch of cinnamon

Mix together and pour over fruit - easy and delicious.

Enjoy!

Stuffed (with Spinach!) Flank Steak

2011-06-26T16:25:00.000-07:00

Flank steak is probably the most versatile piece of meat we purchase and consume. You can do just about everything with flank steak and, typically, you just can't go wrong with any recipe.

Ingredients:

2.5 lbs. Flank steak (grass-fed if possible)

16oz fresh spinach, finely chopped

1 large shallot, finely chopped

3 cloves garlic, minced

3-4 slices bacon (no nitrate), cooked and chopped, reserve fat

1 tsp. olive/coconut oil

1/2 tsp. black pepper

1/2 tsp garlic powder

1/2 tsp sea salt (optional)

baking string

Preheat oven to 375 degrees.

Cook bacon in a cast iron skillet as desired. When bacon is done, remove and set aside to cool. After it's cooled, chop coarsely (or put in food processor, like I do - just a few quick pulses and it's done). Set the skillet aside, reserving the bacon fat.

In a separate skillet, saute shallots and garlic in coconut/olive oil. Add spinach. Add bacon to skillet. Mix all ingredients well and set aside. Rub some salt, pepper, and garlic powder on flank steak.

Spread spinach mixture over flank steak. Roll steak lengthwise, and secure with string. Heat bacon fat back up in skillet over med-hi heat and brown flank steak on all sides. Put browned flank steak in a baking dish and bake for 35-45 minutes (until internal temperature reaches 160 degrees).

Enjoy!

Pico de Avocado

2011-06-21T08:35:00.000-07:00

I absolutely love this recipe. Depending on the mood, I make it mild or with a bit of heat. The basic ingredients should be staples in your kitchen and this can be dumped on just about any meal - from scrambled eggs, to chicken salad or as a condiment to these.

Ingredients

1 onion, coarsely chopped

2-3 cups ripe tomatoes, coarsely chopped

3-4 avocados, coarsely diced

1-2 fresh jalapeno peppers, seeded and chopped (adjust for your heat tolerance or omit for mild)

1/4 cup cilantro, chopped

Juice of 2 limes

Sea salt and pepper to taste

Mix ingredients in large bowl and refrigerate for 1 hour to allow for flavors to emerge.

Olive Oil - the Good, the Bad & the Ugly

2011-06-18T21:22:00.000-07:00

No, this is not a post declaring olive oil bad or even ugly! Olive oil is an awesome source of healthy fats, full of antioxidants and anti-inflammatory properties! Even more impressive; a good quality olive oil has a substance called oleocanthal which has the same pharmacological effects as ibuprofen. There are, however, some important tidbits that many people are not aware of in terms of keeping or maintaining those health benefits.

1. Fresher Is Better:

Choose an olive oil that has a packaging date that's less than a year old and use it within a year's time. The better quality olive oils will always have that stamped date.

2. Best To Worst:

Extra Virgin Olive Oil - the Mercedes of olive oils

Virgin Olive Oil - by definition, this oil has not gone through any processing

Light Olive Oil - not lighter in caloric value, just lacks flavor (what's the point?!)

Refined Olive Oil - low quality; refined by charcoal or chemical method (say again?!)

Blended Olive Oil - a blend of low quality olive oil PLUS other vegetable oils (just avoid that mess!)

3. Choosing:

Here's where trial and error come to play because the best method of choosing an olive oil is by using your senses - smell and taste. For obvious reasons, most grocers will not allow you to open several bottles of olive oil simply to smell and taste. However, if you go to local Italian markets, they will often times have samples sitting out for you to taste and smell. If you live near Salt Lake City, check out Caputo's Deli (they have it ALL!). The smell should be of...well...olives! Fresh and clean. The taste should also be of - yep - olives! Light and tasty, not greasy. If there's a metallic taste, it's probably gone rancid. If you get your olive oil from the local market, more than likely you'll be in good shape in terms of quality and certainly selection. Purchasing imported olive oil is not necessarily a guarantee of quality/freshness. It has had to travel many miles and spent much time in storage, making the oil less flavorful. Trying some domestic olive oils might be a smart choice!

4. Storage:

Here is where alot of people go astray. Olive oil can and will oxidize when exposed to heat and light (its greatest enemies!). Store in a cool dark place. If at all possible, purchase your oil in a dark bottle or, if buying in bulk, in a can rather than clear bottles. Extra virgin is the least stable, so try keeping it in a cooler location (not near the stove!). You can store in the refrigerator, but you'll lose the delicate flavor.

5. To Heat Or Not To Heat:

It is true that olive oil is unstable when exposed to heat. The oil will oxidize. The higher quality oils will tend to have higher levels of antioxidants and phenolics which means less oxidative damage compared to lower quality olive oils, but the oxidative properties still exist. In order to minimize these oxidative damages, it's best to purchase high quality olive oil, store in a cook, dark location and use with lower heating temps.

Almonds and Omega 6's

2011-06-14T08:26:00.000-07:00

Almonds!

We all love the ease, portability and convenience of almonds, right? Problem is, many people are eating these nuts all the time, by the fistful and at frequent intervals. Why is that a problem?

Almonds contain a decent amount of Omega 6's and also anti-nutrient properties in the form of phytic acid/phytates - two things we try to avoid!

In the U.S., we consume an inordinate amount of Omega 6's (liquid industrial vegetable oils - if you eat at any restaurant, this is what you consume!) and very little Omega 3's (salmon, mackerel, sardines), which leads to a pro-inflammatory condition, contributing to any number of chronic diseases (cardiovascular!)

The two best ways to reverse those issues are simple: reduce omega 6's and increase omega 3's.

Most of us have already removed grains and vegetable oils in order to reduce our omega 6's, but how many of us monitor the amount of nuts we consume daily?

Almonds can be a healthy part of your nutrition, just keep them in check.

Shepherd's Pie

2011-06-10T09:35:00.000-07:00

I typically like having this meal during cold, winter months. However, I'm not sure what happened with our spring weather, but it's June and I was wearing a warm, long sleeve shirt yesterday - what's up with that?!

So.....this meal not only warmed my innards, but it was tasty and simple. You add/delete any ingredients to customize your unique palate. I made this one rather tame for kiddos, but I also will use several other tubers as well. Your spices are your best tools for getting the best flavors out of your meals - USE THEM!

1.5 lbs grass-fed beef (or the leanest variety if not grass-fed, or any variety of lean ground meat)

2 cups carrots, chopped

1 onion, chopped

1-2 tsp minced garlic

smoked paprika

sea salt (optional)

black pepper

1 head cauliflower cut up into pieces

1/4 full fat coconut milk

In a large skillet, heat up 1 tsp coconut oil and saute carrots, onions and garlic until softened. Add beef and spices and cook until browned.

While meat is cooking, steam cauliflower in microwave until softened (I use my micro-cooker ALL the time and LOVE it!).

Dump cauliflower into food processor.

Pour coconut milk in food processor and blend until you have desired consistency.

Once meat/veggies are cooked, dump mixture into 9" pie plate.

Top with cauliflower and bake for 20 minutes.

I always double this batch to have quick leftovers for breakfast/lunch.

Biggest Nutritional Mistake People Make (#4)

2011-06-06T09:19:00.000-07:00

#4 Believing Vitamins Can Improve Disastrous Nutrition

The vitamin market is completely saturated. According to statistics, 50% of us take some sort of vitamin, supplement or combination thereof. If you are not part of that statistic, I'm certain you have at least ventured near the pharmacy where they have rows and rows stuffed with everything from a daily vitamin to a vitamin that gets your teens to do their own laundry! Ok just a slight exaggeration, but you get the idea. Just in case you wondered; vitamin companies are not in the business to make certain you look and feel younger - but they are certainly in the business of making money and making you believe their product will do just that.

Whenever I pass through the vitamin aisle, there is always a few poor saps with a glazed-over look, trying to find which vitamin out of the 137,923.5 vitamin varieties will help them feel better, lose weight, get rid of joint pain, eliminate wrinkles, improve heart health, decrease fat deposits, smile more, be a better wife/husband/teen/human being - ahem.

Then I glance into their shopping cart and see lots of colorful packaging from things like potato chips, packs and packs of diet sodas, Twinkies, candy bars, bakery items (need I continue??). I don't see much, if any, color from fruits and/or vegetables - a vitamin POWERHOUSE! Eating these real food items means better mineral absorption than trying to make up for lousy eating habits by downing a handful of vitamins.

Vitamins/supplements have their place and can be incredibly beneficial, but in order for that to work, that place needs to be secondary to a nutritionally sound eating habit. You can't expect to be popping a daily vitamin over a plate of nachos or a 1/2lb hot fudge sundae and expect to get any health benefit.

Salud!

Turkey Blueberry Patties

2011-06-03T07:05:00.000-07:00

Sometimes, having the same meal for breakfast gets boring and lacks creativity. I stepped out of the breakfast-food-only-for-breakfast box long ago and I have enjoyed amazing, incredible, tasty meals that I would never have dreamed of for breakfast! Three interesting things happened, however.

1. The meals brought me sustaining energy that literally lasted through my grueling morning workout and until lunch!

2. Because I was concentrating on having more varied proteins in the morning to break my fast AND I didn't feel the hunger that leads to snacking, my body composition improved significantly - hello abs!

3. I had extra time in the morning because I did not need to cook breakfast, since I simply reheated my leftovers from dinner - who doesn't enjoy extra time in the morning?!

This meal is one of those meals. The combination sounds odd, but I promise your taste buds will thank you and there will be no leftovers! Get a little crazy and experiment with different spices!

1 lb ground turkey

1/2 pack of blueberries (about 3/4 Cup)

3 Sage leaves (fresh!) – finely chopped

3 Thyme sprigs (fresh!) – leaves finely chopped

1/2 c red onion – finely chopped

1 tsp minced garlic

1 egg

1 tblsp coconut oil (raw, unrefined, organic!)

Dump all ingredients into a large bowl.

With your hands, gently mix until all ingredients are thoroughly combined.

Form into patties.

Heat up coconut until nice and hot. Cook 2-3 minutes per side.

Salud!

recipe courtesy of cosmopolitanprimalgirl

Pizza

2011-05-30T13:28:00.000-07:00

Someone once asked me what food I miss the most. Honestly, if that question would have been asked when I first changed the way I eat, I would have given them a LONG list of food items. Nowadays, that list has dwindled significantly and can be counted on one hand. On the top of that list is and has always been pizza. Now, don't get me wrong, I do not and never have missed any pizza you can get at a restaurant or (gasp!) the store-bought variety. I miss my homemade crusts and all the incredible toppings and concoctions. I used to make pizzas on just about every weekend.

What I don't miss, however, are the after-effects I get from eating the refined-carb crust. The sluggish/bloated feeling, the lackluster performance in the gym the next day.

When I first made this pizza, I didn't have high hopes. Nothing replaces a homemade pizza crust, but this meal was more satisfying than I had anticipated and the possibilities for toppings are endless. This recipe is very basic, but you can add any topping you wish. I have made this with a homemade basil/walnut pesto that was amazing! Go crazy!

Crust:

2 c almond meal

2 eggs

3 tblsp coconut oil (or olive oil)

1 tsp garlic powder

1.5 tblsp finely chopped fresh rosemary

Pre-heat oven to 350 degrees

In a mixing bowl, mix all ingredients until the dough comes apart from the sides of the bowl. Form the dough into a ball with your hands.

Lightly grease a baking sheet with some oil and, using your hands, spread the dough until the baking sheet is covered. Bake crust for 15-20 minutes. While crust is baking, prepare toppings.

Toppings:

1-2 cups marinara sauce (I like to make my own, since it's difficult to find a store-bought variety that does not contain sugar or other unnecessary ingredients)

1 lb turkey sausage

1-2 green peppers, sliced

1/2 c red onion, chopped

2 fresh tomatoes, chopped

On a heated skillet, brown the turkey sausage until completely done. Set aside.

Saute your green peppers and red onion for about 5 minutes, making sure they aren't too soft. Set aside.

After crust is done, spread marinara sauce over entire area.

Top with the turkey sausage...

...green pepper/onion mixture...

...and tomatoes. Bake for another 10-15 minutes...

Bon appetit!

Biggest Nutritional Mistakes People Make (#3)

2011-05-24T17:37:00.000-07:00

#3: Believing Exercise Can Make Up For Unhealthy Eating

Oh boy....if I had a nickel for every time someone described their incredibly over-loaded exercise regimen and their inability to lose weight, get strong, lean out, sleep better, get rid of achy joints, find motivation (should I go on?) - I would be living a carefree life in Fiji!

Exercise most definitely has a place in our pursuit of optimal health (although even that goes unchecked and ridiculously executed!).

It will NOT, however, eliminate the effects unhealthy foods are having on your gut health and inflammation issues. Although a consistent exercise program can have a positive impact on insulin sensitivity, it will NOT negate the impact when eating a plate full of syrup-laden pancakes. Exercise has absolutely nothing to do with our biochemistry - but guess what does? Yep - our diet.

You know the load of trans-fat that you consumed when you ate the side of french fries with that burger? Exercise will NOT magically vaporize that trans-fat when you spend 30-40 minutes exercising, it will NOT reverse the impact on metabolic derangement.

Exercise can be a supplement to your healthy diet, but certainly not a replacement.

Apple Spice Bars

2011-05-20T07:19:00.000-07:00

Are you still eating "nutrition" bars that claim to fuel your fitness endeavors? Have you checked the ingredients in those bars? How long is the list? Can you easily pronounce ALL ingredients? Have you "decoded" some of the ingredients to unveil the true ingredient? Some may seem completely innocuous, right? Let me help.

Brown Rice Syrup = sugar

Rice Crisps = sends blood glucose sky high (think sweetened Rice Crispies...same)

Barley Malt = boiled down variety of grain until starch is converted to sugar.

Evaporated Cane Juice Syrup = brown sugar (duh)

Fractionated Palm Kernel Oil = vegetable equivalent of wax (and you don't want to know what it does to your bowels)!

Hydrogenated/Partially Hydrogenated Oils = do we have to discuss those again??

Get rid of those glorified candy bars and treat yourself to something that contains 3-4 basic ingredients and are Gluten-free, Soy-free, Dairy-free.

Key word: TREAT. These shouldn't be eaten every day for every snack, folks. Remember my post on "moderation"??

Ingredients:

6 dates, pitted

1/4 apple, roughly chopped

1 tsp cinnamon

1/2 tsp nutmeg

1 pinch cloves (optional)

1/2 cup raw walnuts

1/2 cup raw almonds

In food processor, process dates and apples for about 20-30 seconds until mixture forms into a loose ball.

Remove fruit mixture, set aside. Add nuts and process until finely chopped.

Add fruit mixture and spices back into nut mixture and process until everything is thoroughly mixed. Using your hands, take a portion and mold into bar size, bite size or any size. At this point, you can either wrap all bars individually or place in tightly sealed container. Place in fridge to chill.

I have the following other bars (email me if you want the recipe):

Blueberry Muffin

Cashew Cookie

Key Lime Pie

Almond/Sun Butter Cookie

Coconut Macaroon

Pecan Pie

One Week - Family Of Five

2011-05-17T18:34:00.000-07:00

This is a typical grocery list for one week that will feed a family of five. I belong to a CSA, so many of the veggies and fruits I usually have are not pictured here. The one thing I LOVE about the CSA, is that I get veggies that I would not normally purchase and end up enjoying. What do you do with a bunch of radishes besides the typical, boring addition to a salad? Stay tuned to the next blog post.....you'll see!

Many of the these groceries will yield leftovers for breakfast and/or lunches, which I always plan into each week.

I spent $120.76 @ Smith's Marketplace and used coupons that I get in the mail frequently. If you have brain-fog from too many processed foods in your diet, let me do the math for you...

that's $17.25/day for 5 people (minus lunch for one person each day). That cost fluctuates, of course, depending on what I make, some times a bit more and some times a bit less.

Click here for an interesting perspective into weekly groceries around the world.

Almond Stuffed Date Wrapped In Bacon

2011-05-14T08:32:00.000-07:00

Our Paleo Potluck produced some tasty dishes! This one was super easy and deeelicious!

Pitted dates

Raw almonds

Bacon (no nitrate/nitrite), slices cut in half.

Stuff almond inside date.

Wrap bacon around date and secure with toothpick. Broil for 10 minutes. Done!

Biggest Nutritional Mistakes People Make (#2)

2011-05-11T19:14:00.000-07:00

#2: Thinking Organic Always = Healthy

This is where many people go astray. Believing simply because a label has the word "organic" or "natural", that it must be healthy, will do two things: empty out your pocketbook quickly and give you permission to make some unhealthy food choices.

All one has to do is check and read food labels - read beyond the front of the label and through the list of ingredients. Many "organic" products are loaded with sugar, excessive sodium and fat (and not the healthy kind). If it reads "organic sugar", do you really think there is a difference between that and regular sugar in regards to nutritional properties and your body's reaction to the sugar?

The marketing folks in this country, have become real smart in regards to labeling and devaluing the word "organic". They have stooped to low levels to convince us that junk food is good for us.

Take a walk down the grocery isles at your local grocery store or even Costco and play a game of "hide-n-seek" - they are hiding the truth behind the label "organic" and "natural" and you are seeking the truth by reading the ingredient list. You will find things like:

"Organic" Kraft Macaroni and Cheese

"Organic" salad dressing (containing high fructose corn syrup!)

"Organic" Chocolate Cookies

"Natural" Doritos

"Natural" Cheetos

The list is sobering. "Organic" processed foods are still processed and they continue to make us unhealthy.

A product with a "Natural" label attached to it can yield shocking bits of information, for example:

Toxic synthetics, pesticides, fungicides and fertilizers are still allowed in "natural" dairy products.

Animals injected with growth and breeding hormones are allowed in "natural" products.

Animal feed may be grown with sewage sludge (gasp!) and GMO's (genetically modified organisms) containing animal by-products (i.e., parts of animal carcases!) are allowed in "natural" products.

I happen to believe that you are smarter than the marketing ploys and will rise above the misleading labels by getting informed, reading ingredient lists and making a lifelong commitment to improving your health.

!Salud!

So Easy Even A Caveman Can Do it!

2011-05-09T07:34:00.000-07:00

This is seriously easy to put together, you can actually avoid ANY cooking by using pre-cooked shrimp, but honestly, the flavor of sauteed shrimp is too delicious to skimp. However, for those that begin to hyperventilate, sweat and panic at the site of a cooking pan, you can still make a nutritionally sound shrimp salad in no time (sorry, you'll have to at least chop some veggies).

Ingredients:

1-2lbs shrimp peeled, de-veined (or, pre-cooked)
1tblsp coconut oil
3 garlic cloves, minced (yes, they even come in a jar!)
Bag or two of mixed greens (they're even pre-washed!)
1 large cucumber peeled and diced
2 large tomatoes, diced
Bell peppers of choice, diced
3-4 slices of cooked nitrate-free bacon, crumbled (duh!)
1-2 avocados, diced
2 hard boiled eggs, crumbled (optional...by why omit??)
olives (optional, but why??)

Heat coconut oil in large pan until smokin' hot. Toss in garlic and saute for 1 minute, until the garlic aroma fills your kitchen. Toss shrimp into pan and saute until shrimp is cooked through, tossing frequently - about 5 minutes (don't be afraid of grabbing the pan handle and using some vigor to toss 'dem shrimp around!).
Set aside.
In a large mixing bowl, throw all other ingredients in no particular order and mix with some olive oil/balsamic vinegar/smoked paprika/pepper/oregano/basil. Toss gently.
Serve on individual plates and top with generous amount of shrimp.
If you're smart, you will make enough for leftovers the following day and you will have a no-muss, no-fuss breakfast and/or lunch (hint: be smart).
!Buen apetito!

Almond Crusted Chicken Nuggets

2011-05-06T07:22:00.000-07:00

Yes, chicken nuggets. No, not the fast-food-deep-fried-in-soybean-oil chicken nuggets containing mechanically separated meat that has been washed with ammonia (picture this: large washing machine for animal parts!), re-flavored and dyed (how do ya like dem apples?).

This recipe is easy folks, and so good, your family won't mind that they are nutritiously healthy.

Ingredients:

4 - 8 free range chicken breasts cut into nugget size pieces (I always make LOTS for easy leftover snacking)

handful of raw almonds (depending on how much chicken - about 1/2 c)

1/2 c almond flour

1/4 c coconut flour (optional, but oh-so-tasty)

1 tblsp smoked paprika (you can use regular, but you'll miss out on flavor)

sea salt to taste (if desired, I omit)

choice of pepper seasoning (I omit, since I like the smokiness of paprika to dominate)

Take your raw almonds and pulse in food processor until finely diced.

Preheat oven to 400 degrees. Place all ingredients in large Ziploc bag and mix thoroughly. Drop 5-6 pieces at a time in bag, shake until pieces are covered.

Place on baking sheet that has been lightly brushed with coconut oil. Bake in preheated oven for 18-20 minutes or until chicken is no longer pink.

Again, I make a bunch so we have leftovers for quick and easy meals/snacks. This is a no-brainer after-school-snack for kids. There are so many variations to this recipe...go crazy with different spices/seasoning. Enjoy!

Biggest Nutritional Mistakes People Make - #1

2011-05-03T10:30:00.000-07:00

This is the first in a series of posts describing nutrition mistakes people make. I get questions and/or comments regarding all of them and thought it might be worth giving another perspective.

#1 Following the Mantra "Anything In Moderation"

(click on link below to watch video first)

http://youtu.be/gl9vZYj-aJ4

We have all heard that comment - some of us more than others. This advice and subsequent green light to over-indulge in junk food gets us in trouble fast (think obesity rates, diabetes, metabolic derangement, systemic inflammation). We convince ourselves that it's OK to eat french fries fried in partially hydrogenated soybean oil once in a while or - as the ridiculous video shows above - high fructose corn syrup (HFCS) once in a while (which, btw, is in just about everything processed!). If "once in a while" means once every 6-12 months, then maybe that advice may have some credibility (although with HFCS & partially hydrogenated anything - I beg to differ).

The problem is that most Americans take that once in a while to mean every weekend, every special occasion (these days, the special occasions come around weekly!), every time we watch a movie, have dinner guests, go to a sporting event...I could go on, but you get the idea. Those once in a whiles suddenly become a consistent part of your weekly nutrition and, in my book, no longer falls under "moderation".

So what does the Corn Refiners Association that promoted the video define as "in moderation"? What is a "safe" amount to give your young children a highly refined and overly processed food ingredient that has detrimental biological effects that can often times take years to reverse? You don't think HFCS has anything to do with the continual rise in the obesity epidemic?!

What about MSG - a common ingredient in junk food - it has a negative impact on neurological function - is that OK "in moderation". In this household, we avoid HFCS and MSG like the plague.

Same with sugar - there are cumulative effects that are detrimental to our health. One needs to look no further than someone you know who has diabetes, is overweight, has cholesterol and blood pressure issues or any other chronic health condition. Is that damage OK "in moderation"? I'm willing to bet doctor's visits, prescriptions, time and money spent on treating the afflictions go beyond "moderation".

Here's a funny spoof on the Corn Refiners Association tactic:

(clink on link to watch video)

http://youtu.be/T6Nfv3wzyXU

The priority has to come from you in terms of how important your health and the health of your family truly is. If you are still reading this, your health must be important enough to you to want to do everything you can to avoid compromising it. Make a decision that will have a positive impact towards the INTEGRITY of your health, not the CORRUPTION! The more you turn away from the junk food, the easier it will become and before you know it, you will see the flaws in "anything in moderation"

Bacon Wrapped Meatloaf

2011-04-30T11:12:00.000-07:00

I typically plan my weekly menu and shop for ingredients on the weekend, when I have a more relaxed schedule. On this day, however, I didn't have the time to cook one of the meals I had planned and needed something that would require little meal-prep effort. This meal was created with basic staples I always have on hand (and so should you).

Ingredients:

1lb turkey sausage (removed from casing)

2 lbs ground beef

1 c cooked sweet potato (diced)

1 c almond flour

2 eggs

10 bacon slices (nitrite/nitrate free)

Oven Roasted Tomato & Garlic Sauce (recipe below)

Preheat oven to 350ºF.

In a large bowl, mix together all ingredients for meatloaf until thoroughly combined. Separate the meatloaf mixture into two loaf pans. Fill the pans to the top (meatloaf will shrink as it cooks). You can do one of two things with the bacon - either top with the slices of bacon or wrap the bacon slices as best you can around the loaf.

The juices from the bacon will soak right through the meatloaf during the cooking process. Bake for 40-45 minutes. If bacon is not crispy enough for you, turn the broiler on and broil for 3-5 minutes (watch closely so the bacon does not burn!).

I like to top the meatloaf with a tomato sauce I make and have on hand for just about everything (this is delicious over an omelet, topped over fajitas or even inside a lettuce wrap. I triple this recipe and freeze what I will not use for the week.

Roasted Tomatoes and Garlic Sauce

8 roma (plum) tomatoes, halved

12 cloves garlic, peeled

4 tablespoons coconut oil, melted

1/4 cup chopped fresh basil leaves

salt and pepper to taste

Preheat the oven to 400 degrees F

Place the tomato halves in a shallow baking dish in which they can all fit in snugly side by side. Insert the whole cloves of garlic in between the tomatoes. Brush coconut oil over the top and sprinkle with basil. Season with salt and pepper.

Bake uncovered for 35 to 45 minutes, until tomatoes have softened and are sizzling in the pan with the edges slightly charred. Cool slightly and place in food processor. Pulse just a few times to get tomatoes diced. Serve over any desired dish!

Barcelona Burger

2011-04-26T07:37:00.000-07:00

My three favorite foods on one plate.

This one is easy to make and gives you a dense serving of quality protein.

Ingredients:

1.5 lbs. grass-fed beef (you can also use buffalo or even lamb!)

1/2 tsp each of:

garlic powder

onion powder

smoked paprika

black pepper

1/4 tsp sea salt

eggs (one for each patty)

olive or coconut oil

bacon slices (no nitrate/nitrite) - I have also used prosciutto (sautee on skillet until crispy - deeelicious!)

Mix beef and seasoning in bowl and form into desired size patties. Grill to desired doneness. While burgers are on the grill, cook bacon (or prosciutto) and set aside. In skillet, cook eggs (over easy). Top each burger patty with one egg and bacon/prosciutto slices.

Serve with a side salad or vegetable dish and a side of fruit!

recipe courtesy of CFSCC

Sugar By Any Other Name...

2011-04-22T11:31:00.000-07:00

This country is addicted to sugar. It is alarming to learn that sugar addiction is the most prevailing eating disorder, causing numerous health issues (think diabetes!). Most people eating a SAD (Standard American Diet) are purchasing products that contain unscrupulously hidden sugar. Oh yes, every single marketing campaign and advertising ploys used by the big businesses to get you to purchase and consume sugar is cleverly persistent and calculating. You think you are not consuming sugar when you purchase a product that claims to be "sugar-free"? Think again.

The attempts in these marketing campaigns and advertising ploys make the sugar products seem harmless and it goes as far as making us believe it's healthy because it comes from a natural plant source (it takes very little research to find plants in nature that are extremely toxic to humans - simply because it comes from a natural plant source, doesn't mean it's good for you and it certainly doesn't mean you should consume it on a daily basis!)

Your brain does not know the difference between the sugar that comes from a plant or the sugar that comes from a bowl of rocky road ice cream! All it knows is that it sends signals that it wants more sugar (in any form) and that you cave in to the addiction by consuming sugar (in any form). Hence, the ugly cycle of addiction continues. Sugar is sugar no matter what form it takes or claims it makes.

The only way to rid yourself of these cravings, is to rid yourself of the sugar for an extended period of time (yes, prepare for that period of time to be hellish if you have a daily addiction - but the rewards are SWEET!)

Below is a comprehensive list of sugar that may not be obvious to you. Be smart and kind to yourself, read labels and avoid all forms of sugar.

Plain Sugars

Sugar (brown, brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)

Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.)

Disguised Sugars

Dextrose
•Disaccharide
Fructose
•Glucose
•Galactose
•Lactose
•Maltodextrin
•Maltose
•Monosaccharide
•Polysaccharide
•Ribose
•Saccharose
•Sucrose

“Natural” Sugars

•Agave Nectar
•Date sugar
•(Evaporated) Cane juice
•Fruit juice
•Honey
•Maple Syrup
•Molasses
•Rice Malt (extract)
•(Sweet) Sorghum
•Treacle

Artificial (Non-Nutritive) Sweeteners

•Aspartame
•Acesulfame-K/Potassium
•Equal
•Nutra-Sweet
•Saccharin
•Splenda
•Stevia
•Sucralose
•SweetLeaf
•Sweet ‘n Low
•Truvia

Sugar Alcohols

•Arabitol
•Dulcitol
•Erythritol
•Glycol
•Glycerol
•Hydrogenated Starch Hydrosylate (HSH)
•Iditol
•Isomalt
•Lactitol
•Maltitol
•Mannitol
•Polyglycitol
•Ribitol
•Sorbitol
•Threitol
•Xylitol

List courtesy of Whole9

Chocolate Indulgence

2011-04-18T08:01:00.000-07:00

I have hesitated to put these types of recipes on the blog, since some folks tend to go overboard with "treats" when they are trying to clean up their nutrition. However, I have had many requests for these types of recipes and know there's a good place for them if your nutrition is on track. If you are in your first 30 days of cleaning up your nutrition, let me preface the recipe by saying this:

have these as an occasional treat!

There is no doubt this is superior in terms of nutrition to a chocolate bar, cookie or piece of fudge you buy at the store...but go easy ('nuff said).

These easy-to-make cocoa nuggets are a sweet, chocolately treat for your taste buds without any added sugar or, even worse, artificial sweeteners!

With just 3 simple ingredients (or 4, if you decide to use a small slice of a banana), you can mix up these little nuggets in no time.

Ingredients:

1 C walnuts or pecans

1 C dates

1/4 C unsweetened cocoa powder

**optional - one 2" slice of banana**

Place all ingredients in a food processor and blend until thoroughly blended (a good 20-30 seconds). With your hands, form into 1"-2" sized balls, by rolling between your palms. Place in a container and cover.

Chill for at least 30 minutes.

Done!

I enjoy these without the banana, but my kids love these with a bit of banana added. You could add any other fruit/berry as long as it's a small piece - you don't need much!

Enjoy

Community Supported Agriculture

2011-04-14T07:08:00.000-07:00

What is Community Supported Agriculture (CSA)?

It is a way for consumers to purchase local, seasonal food directly from the farmer. Depending on which CSA you sign up with, you are able to speak directly to the farmer regarding their produce and how it is grown. The farmer sells certain amount of "shares" to the public and in each share (you are given a box or basket), you have foods that will include anything from vegetables, fruit to eggs and even bread! Every CSA offers different types of baskets.

So how does it work?

It's easy! Once you find a CSA that will fit your schedule, location and budget, you will contact them to get details regarding location of pick-up and fees. You will typically pre-pay for your shares each week (some will do bi-weekly, monthly and even the entire growing season) and you will go to the specified location at the specified time and pick up your basket! It's that simple.

Some CSA's will allow you to "pre-order" certain types of foods to customize your basket; which would mean utilizing every little bit of food. If you're not sure about purchasing a share for yourself, do what I did the first year, grab a friend and share a basket! However, once you realize the incredibly fresh produce and amazing flavors compared to store-bought produce (not to mention the convenience of having an entire basket of produce already sorted for you each week!), you will want the basket all to yourself (it only took me a few times to realize I could use the entire basket myself)! Another bonus from joining a CSA, is that you don't have to think about what produce you should buy when shopping, you pick up your produce and do a quick search online for recipes using the produce you have. It lends for a wide variety of seasonal vegetables in your weekly nutrition that you may not otherwise try (this is how I learned to love kale and turnips!).

How much do these shares cost?

It all depends on which CSA you choose, but I've seen as low as $16 for a basket full of produce every other week up to $400+ for the entire growing season (approx. 22 weeks).

Where can I find more information?

Go to this website to find a CSA near you!
http://www.csautah.org/find-a-csa
Or, ask around your circle of friends, you might get as lucky as I did and find one right in your neighborhood!
We enjoy the freshest produce possible by being a part of a CSA

Different Goals Require Different Eating Approaches Part I

2011-04-10T13:28:00.000-07:00

photo courtesy of Norcal Strength & Conditioning (8 week Paleo Challenge)

Eating the way our bodies were designed to eat enables our digestive system to function properly and enhances vitamin and mineral absoprtion.

photo courtesy of Norcal Strength & Conditioning (8week Paleo Challenge)

Although the focus on eating this way should not be on weight/fat loss and body composition, those are two inevitable improvements as we shift our priorities from processed, insulin-spiking foods like grains, legumes and refined sugars to lean meats, a variety of vegetables and healthy fats.

Everyone begins the same way, but once on board and transitioned through a 30-40 day cycle, our goals will differ from one person to the next, from one athlete to the other. We all have differing needs which will require differing approaches.

FAT LOSS

This goal is basic in terms of what to eat.

4-8oz. of lean meat (turkey, beef, chicken or seafood).
a varied selection of vegetables
avocado, olive oil for cold food prep, coconut oil for cooking, nuts and seeds
eat 3-4 meals in this fashion for a minimum of 30 days and for the first 30 days, eliminate what other people call "cheat meals", you will literally be cheating a crucial transition period. Once you have finished the first 30 days, the "cheat meal" approach is entirely up to you.
limit fruit intake to 1-2 servings during the first 30 days and make berries/melons your fruit of choice. This will retrain your metabolism to burn fat and make fat loss the most effective.

In future post:
Part II - Eating for Athletic Performance

.

Missing Your Oatmeal?

2011-04-06T21:02:00.000-07:00

For those of us adhering to a Paleo way of eating, we are quite aware of the benefits our bodies experience when we cut out processed foods. The first 2-3 weeks can be hellish as you go through mind boggling withdrawals - your body literally goes through detox. It takes a solid 10-14 days to rid our body of the gut-inflammatory foods effects. It feels like it's simply not worth doing because your energy levels can hit rock bottom, your athletic performance is laughable and your mood is - to say the least - wicked. After the 3rd week, however....magic! You begin to shed excess fat, your energy begins to increase, you start to hit some pr's, your body just feels and starts to look good. Suddenly, the food you gave up doesn't seem to be the first thing you think about in the morning and the last thing you dream about at night.

That's not to say, however, that some of our "comfort" foods aren't missed, especially if those foods are convenient; like oatmeal.

Here's a great alternative to oatmeal that will leave you quite satisfied, especially if paired with some protein. It has only 4 basic ingredients that should be staples in your kitchen and EASY to make.

This version contains super-hero ingredients that leaves oatmeal in the nutritional dust!

1 cup choice of nuts (I have used almonds, pecans, walnuts and macadamia nuts - they all work well by themselves or combined with one or two)

1 apple cut into large chunks

1 tblsp cinnamon

1 cup water

Place ingredients in food processor and blend.

The consistency should be the same as cooked oatmeal.

Place mixture in saucepan and heat to boiling.

Reduce heat, cover and simmer for 5 minutes.

Done!

I have added 2-3 small slices of banana to this for my kiddos - they seem to enjoy it better - and I always pair this with some protein (scrambled or hard boiled egg).

recipe courtesy of scott hagnas

Crackers!

2011-04-03T11:11:00.000-07:00

After a week of tough workouts that leave me feeling awesome, I do not want to sabotage my efforts on the weekend by indulging in overly processed, and nutrient vacant snacks like crackers or chips. I do, however, want to satisfy my snack cravings with wonderful flavors and crunchy textures that are similar to crackers. These crackers -although good by themselves - are amazing with a side of freshly made guacamole and a cinch to make!

1/4 C. almond flour
1/4 C. ground flax seeds
1/4 C. sesame seeds
1/4 C. pumpkin seeds
1/4 C. sunflower seeds
1/2 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp smoked paprika
1/4 tsp. ancho chile powder (omit if desired)
1/4 C. water
1 T. olive oil

Preheat oven to 375F.

Place all seed ingredients in food processor and process until blended and large seeds are the size of granules (or, if you prefer, keep the size of seeds to desired size)

Dump seed mixture into bowl, add seasonings and mix (play around with the seasonings next time, to find a flavor you really enjoy).

Add water and oil, mix to combine (mixture should be wet and sticky).

On parchment-lined baking sheet - to avoid sticking to pan (very important, unless you enjoy scraping the skin off your knuckles when attempting to get these babies off the pan!), drop mixture by tablespoons, about 2" apart.

Cover dropped mixture with another piece of parchment paper and flatten with the bottom of a measuring cup until really thin. Remove paper and make sure all pieces are evenly flattened.

Bake for 15 minutes, until crisp. Place pan on wire rack and let cool for 5 minutes. Remove crackers from pan and place on wire rack to cool completely.
We love to serve these with fresh guacamole, but the younger family members like them dipped in almond butter as well.

Enjoy!

2011-03-31T07:42:00.000-07:00

Ground Beef Omelet

2011-03-27T19:53:00.000-07:00

Problem:
Young athlete needs sustaining nutrition after school but goes straight from school to sport, without time to stop at home and does not want to rely on empty-nutrient, caloric-dense and sugar-laden "nutrition" bars.

Solution:
Portable omelet containing nutrient rich ingredients that not only fuel the machine but satisfy the palette.

1 lb. ground beef (preferably grass fed)
3 cloves garlic, minced
1 onion, diced
2 tomatoes, chopped
salt and pepper (optional)
2 sweet potatoes, peeled and diced
1/2 cup water (optional)
4-6 eggs, at room temperature
coconut oil

In a skillet over medium heat, brown ground meat for about 5-7 minutes. If not using grass fed beef, drain any excess fat. Stir in garlic until fragrant. Add onion and tomatoes. Stir-fry for a few minutes or until soft.
Season with salt and pepper (optional).

Add diced potatoes and water, if using. (Using water prevents potatoes from sticking and becoming too dry. I always place my diced potatoes in the microwave and steam for a few minutes to "pre-cook", this way, it reduces cooking time on stove and prevents sticking)
Cook covered for about 6-10 minutes, stirring occasionally until potatoes are tender and most of the water (if any) has evaporated. Remove from heat. Transfer to a large bowl and let cool completely. Set aside.

Meanwhile, beat the eggs. Pour onto cooled meat mixture and mix gently. Now is a good time to add any seasoning you wish.

Put some oil in a skillet and heat over medium heat (just enough that the egg mixture will not stick.

Spoon 1/2 cup of egg-meat mixture into the skillet. Let it cook undisturbed for 2-3 minutes on each side.

Flip omelet and let cook another few minutes until cooked. I cook it just like I would a pancake. I also double and sometimes triple this recipe to have on hand for quick breakfasts that even the youngest in the family can reheat in the microwave.

P.S. These are awesome for ALL athletes and non-athletes in the family for any meal or snack!

Crunchy Roasted Kale Chips

2011-03-21T15:37:00.000-07:00

These chips are so good, you will make them ALL the time for when you want something crunchy and salty (chips anyone?). Easy too!

One or two bunches of Kale, washed thoroughly
olive oil
sea salt

Preheat oven to 375 degrees

Tear the leaves from the tough stems into bite sized pieces and place in large bowl. Drizzle with about 1-2 tablespoons of olive oil, sprinkle with sea salt and toss thoroughly until they are well coated.

Spread on cookie sheet and bake for 10-15 minutes or until edges are brown and crispy when moved around in the pan (take a peek after 10 minutes to make sure they don't burn). These are great immediately after they come out of oven, but are also really good at room temperature. I make a boatload of kale chips and put in Ziploc bags. These are a favorite snack to munch on with my kids!

Ditch the Gluten!

2011-03-17T19:49:00.000-07:00

G7 Stories - Veronica Garza from G7 Athletics on Vimeo.

PWO Nutrition

2011-03-14T14:58:00.000-07:00

By now, you should be realizing how important the role of nutrition plays in our state of health. Everything we eat affects us either positively or negatively (try to keep that in mind when choosing your meal). For athletes that are looking to get that competitive edge, looking to get a PR, or are simply working on getting leaned out or achieving incredible body composition (i.e., lookin' good naked!), eating the right foods takes on a different meaning.
Post workout (pwo) is one of those instances where ones nutrition becomes important - sometimes crucial. After a hard training session, we want to think about glycogen repletion and also decreasing inflammation that can, often times, accompany a tough workout.

Glycogen? What is it and why should I care about it?

Glycogen is what supplies us with energy during tough workouts - our central nervous system is truly dependent on it for energy. If we have plenty of stored glycogen in our liver and muscle tissue, we can actually do twice the work we would be able to do compared to if our glycogen stores are depleted!
If we have enough glycogen stored, we also recovery quicker and more efficiently than if our glycogen stores are depleted.
Another noteworthy piece of info: About 50% of glycogen can be stored if we consume carbs within a 30 minute window pwo - the window is small, but the rewards are huge!

(hint: bring something with you to the gym if you know you will be having a tough session, because by the time you are done cooling down and socializing, that window is gone!)

Ok, so what type of pwo food should we be eating ? A starchy carb rather than a simple carb (pasta, bagels, bread) that is highly nutritious as well. Enter the sweet potato or yam!

There are several different ways to eat this tuber, but this one is my favorite:

Sweet Potato Fries

1 small sweet potato or yam
coconut (melted) or olive oil
seasoning of choice (I like garlic seasoning, some sea salt and smoked paprika - the best!)

Preheat oven to 400 degrees. Peel and cut sweet potato into 1/2" slices (or "fries") and dump in Ziploc bag. Pour 1-2 tsp oil and seasoning of choice into bag. Close bag and shake until mixture is spread evenly over sweet potatoes. Bake for 25-30 minutes or until tender.

Have these on hand to eat immediately pwo and your glycogen stores will thank you!

Art Devany, Robb Wolf & the Paleo Diet on Nightline

2011-03-10T06:43:00.000-08:00

Creamy Carrot Soup

2011-03-06T20:35:00.000-08:00

I have a confession to make. When I was a young girl, I HATED vegetables - loathed them. I clearly remember the battles between me and my parents during meals and my Spanish stubborness typically caused me to sit at the dinner table long after everyone had cleared their plates. You would never have guessed that today, since I literally eat vegetables even for breakfast. My body craves them.

Looking back, I thought I was the pickiest eater in the history of vegetables! Until, that is, my daughter was old enough to say "yuck!". All those times I pouted at the dinner table, telling my parents "I don't wanna eat my vegetables! Hmph!"...they are coming back to bite me in the ASparagus.

My daughter doesn't like most vegetables - at least not the ones I prepare for my family - and there's no forcing her to eat them either. The one time a well-intentioned friend tried to prod her into eating a green bean, she was rewarded with an immediate regurgitation over her lap.

Through some creativity and my handy blender (pureed soups and stews!), I manage to sneak vegetables into her body without her realizing what she's eating AND she finishes her meal and clears her plate with the rest of us! ;)

This is one of those recipes and a favorite of hers that she will frequently ask me to make (seriously)!

Pair this soup with a source of protein and you have an awesome meal!

Ingredients:

1 onion chopped

1 tbslp coconut or olive oil

2 c sliced carrots

1/2 tsp dried thyme

2 cloves garlic minced

6 cups organic free range chicken broth (I like the low sodium)

2 cups choice of sweet potato, rutabaga or parsnip

2 small bay leaves

1/4 cup coconut milk (optional)

In a large pot, heat oil and cook onion until nicely browned.

Add carrots, thyme and garlic; cook about 10 minutes or until tender (not browned). Add broth, potatoes (or other root vegetable) and bay leaves. Heat to boiling; reduce heat, cover and simmer for 20 minutes or until vegetables are tender. Remove bay leaves.

(I ran out of loose carrots but had a bag of matchstick carrots that I used in a pinch!)

Transfer mixture, in batches, to a blender or food processor, cover and blend until smooth. Repeat with remaining soup and return all to pot, add coconut milk (if desired) and heat through.

(I have also swirled some homemade basil/walnut pesto into the soup for some added flavor that is superb!)

Enjoy!

Bacon & Spinach Fritatta

2011-03-03T18:59:00.000-08:00

This is a versatile and quick meal that can be prepared with basic staples in your fridge. It literally took me an entire 20 minutes from the time I walked into my kitchen, to the time we sat down to eat. You can eat this for dinner, like we did, or for any meal/snack. I like to double my dinner recipes so we can have fast and convenient leftovers for breakfast or lunches, especially for teens that are on the go.

Ingredients:

8 eggs (preferably pastured, locally farmed or omega-3 enriched)

1/2 red onion finely chopped

1 tsp coconut oil

5-6 slices bacon (no-nitrate/nitrite!)

2 full cups baby spinach chopped (I grab two huge handfuls of the stuff)

2-4 cloves garlic minced

pepper & salt to taste

Heat coconut oil in large skillet over med heat. Add onions and sautee until golden brown.

While the onion is cooking, I like to cook the bacon in the microwave sandwiched between paper towels to avoid splattering. You can easily do this on the stove if you prefer, I just like to avoid big splattered messes that I will have to clean!

In a bowl, beat the eggs and add any seasoning or spices that you prefer.

When bacon is done, let cool and chop up into small pieces (I use my food processor and pulse a couple times for perfect sized pieces - and it's quick!).

Add bacon, spinach and garlic to pan with onions and continue sauteeing until spinach just begins to wilt.

Pour the egg mixture evenly over the bacon mixture in pan, making sure everything is covered.

Cook for 5-7 minutes or until eggs have just about set on top (they should still be somewhat runny and loose). I let the pan just sit on the burner and don't mess with it at all.

While the eggs are cooking, turn the broiler on. Once the eggs have just about set, place pan in oven and broil for 3-4 minutes or until fluffy and browned. Make sure to keep a close eye during the broiling process, as the eggs can burn easily if left unattended.

This can be served immediately or set aside for later and eaten at room temperature. Serve with a nice salad!

Fueling the Competitive Athlete - Young and Old(er)

2011-02-27T11:51:00.000-08:00

We all know nutrtition plays an important role in the status of our health, the way our bodies function day to day and in determining the way we age. On any given day, our nutrition is either benefiting or hindering our health. Everything we put into our mouths will either enhance or worsen our health. That applies to ALL of us.

For an athlete - especially a competitive athlete - those statements become paramount. The decisions we make regarding our athletic nutrition; whether it's pre/during/post, can mean a difference between a PR or disappointing failure due to gastric distress, the horrific "bonk", or simply not having enough in our tank to fuel the demands we put on our bodies during a competition.

Race-day strategies aren't the only issues here. As a matter of fact, the choices we make for each of our workouts - before, during and after - can and will impact how our competitive event will turn out.

If you're a competitive athlete, you've probably heard all of this before. What you may not have heard of, is fueling your body with real food, food that does not come from Gu's, nutrtion bars, or sugar-ladened sports drinks (gasp!).

As a former competitive swimmer and triathlete, my fuel came from the typical menu of nutrtion bars, gatorades, pastas, bagels, etc. I did the usual carb-loading night before race day - mainly because everyone else did it and I assumed this was fueling me for a long race day. I got the same gastric issues on race day like everyone else, so I assumed this was all normal - nerves/anxiety. It wasn't until I switched to a cleaner way of eating (real food!), that I realized the GI tract doesn't have to react that way and, more importantly, it shouldn't react that way! My training and performance improved, but what was noticed most of all was my body's ability to recover. Decreased recovery time, muscle cramping vanished, extremely limited soreness and my energy levels didn't suffer 4-5 hours after competing (the word "nap" has not been part of my vocabulary since switching to Paleo!).

Feed your body with food that we are genetically meant to eat and you will begin to notice improved GI function, tweaked performance, incredible recovery rates and just plain feeling great.

Following is a great recipe to fuel yourself (or your young athletes at home!) before and, most certainly, after a tough workout. I have also taken this with me during a long trail run that will last 2+ hours by putting it in a baggie (with a small opening snipped on the end) and squeezing the contents out when I'm ready to fuel. It has a great source of carbs that are nutrient dense and the right amount of healthy fat - without the added preservatives and sugars that are commonly found in nutritional products.

INGREDIENTS:

1/2 Acorn Squash (or any other squash of preference) that has been roasted in 400 oven for 35-40 minutes (I like to brush a bit of coconut oil inside each half and sprinkle with cinnamon...mmmm)

1/2 banana (optional, but this gives it good flavor and younger athletes like it)

1 tsp almond butter

1 tblsp ground flaxseed (you can ground in a grinder yourself or, my young athlete at home likes it whole for added crunch)

1/2 tsp cinnamon (play around with the amount)

Put everything in food processor and puree as best you can, stirring if need be. Serve. You can even drizzle with a bit of pure maple syrup or raw honey (your choice) when you serve. If having this for a meal like breakfast, I would serve some protein along side. We like to have scrambled eggs or sausage.

Enjoy!

Sleep Deprivation

2011-02-23T10:08:00.000-08:00

You are on top of the game regarding the amount of physical activity you get each week. Your nutrition seems to be dialed-in. So why are the last 5 lbs of weight or percentage of bodyfat simply not going anywhere? Have you checked your sleep cycle lately? Are you completely dependent on your alarm clock no matter what day it is?

Sleep - we all need it. If we don't get enough good quality sleep, we experience symptoms akin to aging 10 years! These symptoms may not be obviously noticeable right away, but before we know it, those symptoms begin to creep into our lives (joints that ache, weight gain due to impacted insulin sensitivity, auto-immune issues, depression). We also tend to get sick more frequent and lack the ability to recover from that illness quickly.
Some seem to think they "tolerate" lack of sleep better than others. This may certainly be true in the short term, but all signs lead to the eventual presentation of symptoms that can often lead to bigger health problems down the road. You can tolerate it, but it comes at a high cost.

Lights out!

Chicken-sans-Parmigiana

2011-02-18T06:48:00.000-08:00

One of my favorite meals pre-paleo and easy to convert. No need for white flour, breadcrumbs or cheese. The flavors in this dish are really good and even better if prepared in the crockpot* - where it is slow cooked to delicious perfection.

Begin by making the sauce:

1 tblsp coconut oil

1 lg onion diced

4 cloves garlic, minced

1 28oz. petite diced tomatoes (make sure you read ingredients - many have added sugar and extras our bodies simply do not need)

1 4oz. tomato paste

1.5 C red wine (if you would rather not use red wine, you can use a cooking wine, but that would be a shame. Cooking wine is really high in sodium and the flavor that comes from slow cooked red wine is amazing)

1 tblsp FRESH basil (yes, you can use dried, of course, but you will lose out on the fresh flavor!)

1 tblsp FRESH rosemary (again, dried is fine)

2 dry bay leaves

1 tblsp italian seasoning

pinch of sea salt

black pepper to taste

In a large casserole pot, heat the coconut oil over med heat. Saute the onion and garlic until soft. Add the rest of the ingredients, stir well until combined and simmer for an hour. If sauce becomes too thick, you can add water (1/4 cup at a time).

Chicken:

4 boneless, skinless chicken breast (yes, free range, organic is recommended, but I am not the chicken police...use whatever you have on hand)
1 C almond flour/meal (I have also used coconut flour for a different flavor)
1 tblsp italian seasoning
1 tsp garlic powder
1 tsp onion powder
sprinkle of black pepper
pinch of sea salt
2 eggs
Coconut oil

Heat oven to 350 degrees.

You want to pound your chicken breast until they are thin (your call, but I like mine about 1/3" thin). The chicken breast ends up getting rather large after it is pounded, so I cut it in half after pounding to have smaller portions; which becomes easier to handle.

In a shallow bowl, mix together all ingredients except for the eggs. Whisk eggs in another shallow bowl.

Heat coconut oil in a large skillet. Dredge each breast in egg then almond flour mixture - set aside.

Once all chicken breasts are coated, cook a couple at a time so as not to over crowd the skillet, for 2 minutes each side, then place on baking sheet.

Once all chicken breasts are lightly browned and on the baking sheet, pour about 1 cup of the tomato mixture over each chicken breast and place baking sheet (uncovered) in oven. Bake until chicken is cooked through (10-15 minutes).

You can serve this with any roasted vegetable (my favorite is brussel sprout or kale chips...mmmmm), fruit or a side salad.

*IF using a crockpot, you can do one of two things:
1. Follow directions until chicken goes in oven. At this point, you can place this in the crockpot and cook on high for 4-6 hours or low for 7-8 hours.
2. Omit the almond flour/egg steps, place the chicken breasts in a crockpot that has been lightly brushed with olive or coconut oil, top with the rest of the ingrdients and cook 4-6 hours on high or 7-8 hours on low.

Enjoy!

Meat & Veggie stuffed Acorn Squash

2011-02-14T19:19:00.000-08:00

A few in my family do not typically enjoy squash, but with a little creativity, they will eat it and, often times, enjoy it. This was one of those meals where, prior to even cutting into the squash, I received the same are-we-really-going-to-eat-squash look (if you have kids, you know that look... the up-turned lip, the rolling of the eyes and, if they're in a courageous mood, even a "eeww" escapes their mouth!). I was pleased, however, when I heard several "hmm...this is actually good, mom!". Suuuweet!

Squash
Any squash will do if you have a favorite (halved and seeded). I used acorn squash for this recipe.
1T. Coconut Oil
1/2tsp. Sea Salt
1tsp. Ground Cinnamon (optional, but this adds a surprisingly delicious flavor to the squash!)

Stuffing:
1T. Coconut Oil
1 lb Ground Meat (you can use any combination of meat - sausage, buffalo, lamb, chicken, tureky)
1/2 Small Onion, chopped finely
1 Garlic Clove, minced
1 cup Finely Chopped Vegetables (I used 1 c cauliflower, 1/2 c green pepper, 1/2 kale and put them all through my food processor until finely diced)
1/4 cup fresh herbs like basil, thyme, marjoram...you can use what you like. If you use dried, cut amount in half.
Sea Salt and Black Pepper, to taste
1 egg lightly beaten
Bacon Slices, sliced into 1/2" pieces (if at all possible, find natural, no nitrate bacon)

Roasting the squash:

Preheat oven to 400F.

Transfer squash to a baking sheet, coat with 1T. coconut oil, and season with cinnamon and salt (photo above).
Bake for 30-45 minutes, until soft.

While squash is roasting, make stuffing:
Heat a saute pan, over medium-high heat. Add coconut oil and meat. Cook meat until browned.
Add onion, garlic, and vegetables and toss to coat. Cook until all vegetables are softened, about 5-7 minutes. Season with salt and pepper, to taste.

Add fresh herbs and stir to combine. Remove from heat and set mixture aside to cool slightly. Add egg and stir to combine. Fill squash halves with mixture, top with bacon slices, and return to 400F oven.

Bake for 40-45 minutes, until bacon is browned and mixture is cooked through. This meal is truly complete, but you could serve this with a small serving of fruit. Enjoy!

Almond Flour Order

2011-02-09T16:40:00.000-08:00

If you have been reading this blog and learning more about the negative health implications related to gluten, then you know how almond flour can be a great addition to your pantry staples. I am going to be putting in an order soon, if anyone wants to get in on the order (local orders only: pick up will be in Bountiful). You cannot beat the online price:

4oz: $3.25

16oz: $8.50

5lb: $27.00

10lb: $45.75

Contact me with the following info:

Name

Contact info

Crossfit affiliate (if applicable)

Size of bag

Coming Back Soon!

2011-02-07T07:08:00.000-08:00

Due to frequent requests.....my nutrition posts will come back soon! Thank you to all that have sent me awesome emails and positive comments in requesting I return to posting. Stay tuned...

Undetermined Hiatus Folks!

2010-10-13T18:48:00.000-07:00

Until then....

May you have warm words on a cool evening, a full moon on a dark night, and a smooth road all the way to your door. ~Irish Toast

Robb Wolf Interview

2010-10-05T18:34:00.000-07:00

If you don't have the book, buy,borrow, or steal it! It doesn't get any easier than this, folks.

Check out the link below, where you will find Robb's interview regarding nutrition, fitness and, of course, his book. There are 4 parts to this series. Find September 17 on the video menu to the right of the screen - Robb's interview begins with Part 2.

Enjoy!

http://www.cp24.com/servlet/HTMLTemplate?tf=ctvlocal/hub/hub.html&cf=ctvlocal/cp24.cfg&hub=CP24Wyldehealth

Chicken Fajita Salad

2010-09-30T16:40:00.000-07:00

Back from an incredible vacation! Miss me??

1 teaspoon pure chile powder
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 cup water
1 tablespoons extra-virgin olive oil
1 whole skinless, boneless chicken breast (about 1 pound), cut into 1/2-inch strips
coconut oil
1 red & green bell pepper—cored, seeded and cut into thin strips
1 medium onion, thinly sliced
Red leaf lettuce, chopped
2 avocados, diced
2-3 tomatoes, chopped
pecans, toasted (just enough to add "crunch")

In a resealable plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, water and 1 tablespoons of the oil. Add the chicken, knead gently to coat and refrigerate for 15 minutes.

Heat a small amount of coconut oil over med high heat until hot and sautee your bell peppers and onion in batches until they reach desired tenderness. Set aside.

Empty the contents of the bag into the skillet and cook over med-high heat, stirring occasionally, until chicken is cooked through. Remove from the heat and stir in the lime juice.

In a large bowl, mix together the lettuce, avocado, tomatoes and pecans. At this point, you can either dump all veggies and chicken in the salad bowl and mix, or you can put salad on individual plates (large plates!) and have everyone add whatever amount of sauteed veggies and chicken they desire.

Optional: When mixing the salad ingredients in the bowl, you can mix an olive oil/balsamic vinaigrette dressing and pour a small amount to mix in the salad.

Sauteed Shrimp with Macadamia Salsa

2010-09-19T21:20:00.000-07:00

If you prefer, you can purchase shrimp that has already been peeled and deveined - might be more costly, but perhaps the convenience is worth it!

2 lbs. shrimp
2 tblsp coconut oil
2 tblsp chopped parsley
1 tblsp fresh garlic minced

Heat coconut oil in skillet over med high heat. Add garlic and sautee briefly (30 seconds). Add shrimp and parsley and sautee for 2-3 minutes until shrimp is cooked through and pink.
(I like to make these in several batches at a time, rather than the entire 2 lbs, since they cook better this way. If you choose to split into batches, make sure you do the same with the rest of the ingredients). Serve with a generous helping of salsa.

Macadamia Salsa

¼ cup macadamias, halved
½ cup chopped tomatoes
1 avocado, peeled, seeded and diced
3tbs coriander, chopped
3tbs parsley, chopped
Olive oil

Macadamia Salsa courtesy of paleodietrecipes.com

Canyon Meadows Ranch Grass Fed Beef

2010-09-16T15:29:00.000-07:00

It used to be difficult to find grass fed products. Within the last year, however, grass fed beef seems to be easier to purchase. With the help of farmer's markets and increasing demand for quality food, the folks that have been providing grass fed products for decades, are beginning to see a surge in interest and orders.

Another one of those ranches is Canyon Meadows Ranch (CMR), located near the southern slope of the Uintah Mountains.

CMR will be here this week at the Sugarhouse Farmer's Market (Friday 3 to dusk), Downtown Farmer's Market (Saturday 8 to 1) and the Holladay Harvest Festival (Saturday 4 to 8) we will be having a 20% off special on Rump Roast. This is a good slow cooker roast and can be used for shredded beef dishes as well.

*Special available while supplies last. They try to do their best to have the special available through the end of the market, but sometimes they do sell out quickly. Come early for best selection.

This Saturday the 18th is the last day of the Holladay Harvest Festival (in front of City Hall 4 to 8pm). Come out to enjoy a nice evening with live music, great food and great vendors!

Here's a link to their price list:

http://www.cmrbeef.com/PDFs/GrassFedPriceList.pdf

No Dairy, No Calcium? Think Again!

2010-09-14T10:17:00.000-07:00

It is inevitable. Every time someone asks me about nutrition and we begin to talk about dairy (and the why's behind the no-dairy recommend); I get the same question:

"If I eliminate dairy, from where will I get my calcium?"

No better answer than the one given by Dr. Cordain. Read on.

In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important (i.e., how much of that calcium we take in is actually excreted!)

Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance. (In otherwords, good acid/base balance means lower levels of calcium excretion, which means we will retain MORE calcium!)

1. The absorption rate from brassica vegetables (e.g. Kale, broccoli, cauliflower, brussel sprouts, turnips) is slightly higher than from milk (without the inflammation issues caused by dairy) and as so (and also because they have numerous health benefits), we advise the daily intake of these foods.

2. A diet with lots of vegetables and fruit is net base yielding and in contrast a diet high in grains, cheese and salt and low in fruits and vegetables (which is a characteristic of the American way of eating) is net acid yielding and this increases calcium excretion. (are we getting it yet?? The more dairy/grains are replaced by vegetables/fruits, the more calcium we will retain!)

3. The Paleo Diet is a High protein diet and this increases intestinal calcium absorption and has an anabolic effect on bone, particularly in the context of a net base yielding diet.

4. By avoiding grains, you decrease anti-nutrient intake, such as phytates, which decrease magnesium, calcium and zinc absorption. (more grains=less calcium absorption. Less grains/more vegetables=more calcium absorption!)

5. The Paleo Diet is a Low Glycemic Load diet and as so, it does not promote Hyperinsulinemia as a high grain diet. It has been known since1975 that high blood insulin levels cause urinary calcium loss.

6. Milk has a high Insulinotropic effect, and as so it may lead to an increase in urinary calcium excretion.

Bottom line?

In order to retain the calcium we ingest and prevent our bodies from excreting calcium, we need to replace grains/dairy with vegetables/fruits. It's that simple.

Coconut Pudding

2010-09-10T08:15:00.000-07:00

recipe courtesy of Andy Deas

1 Can Coconut Milk (full fat, not the watered down variety)
2-4 tbsp Coconut Oil (added as a thickener)
3 Apples – Skinned + Chopped (preferably organic – whatever kind you like)
Cinnamon to taste (lots of it!) or Apple spice

Place all ingredients in a pot and cook until apples are softened. Pour straight into blender/food processor and blend until smooth. Refrigerate until semi-solid-ish - about a day.

Bacon, Egg, Avocado and Tomato Salad

2010-09-07T07:03:00.000-07:00

Recipe compliments of Marksdailyapple.com

This salad is delicious for breakfast, lunch OR dinner and is EASY to put together. Most of the ingredients should be a staple in your kitchen.

You can eat this salad just as-is, or top with toasted pine nuts for added texture and dump on lettuce leaves for a lettuce wrap.

■1 ripe avocado, chopped into chunks
■2 boiled eggs, chopped into chunks
■1 medium-sized tomato, chopped into chunks
■Juice from one lemon wedge
■2-4 cooked pieces of bacon, crumbled (optional)
■Salt and pepper to taste

Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and egg into mush.

McDonalds Sued for Rewarding Poor Eating

2010-08-31T09:19:00.000-07:00

CSPI Threatens Suit over Happy Meal Toys
by Eric Burkett Jun 24, 2010

Food Safety News

Do inexpensive plastic toys lure children--or their parents--into making unhealthy food choices? A leading consumer advocacy group believes they do and is threatening to sue fast food giant McDonald's if the company doesn't end its practice of using toys to promote its products.

The Center for Science in the Public Interest (CSPI) on Tuesday served Oak Brook, Illinois-based McDonald's USA with an intent-to-sue in 30 days if the company doesn't "immediately stop using toys to market Happy Meals to young children." McDonald's, which began offering Happy Meals in 1979, is currently offering a collection of Shrek-themed watches as part of its Happy Meal promotions. Shrek is a cartoon character developed by DreamWorks animation.

"DreamWorks is the supplier of the drug and McDonald's is the pusher and distributor in this country," said CSPI attorney Steve Gardner.

While the organization has considered going after promotion partners like DreamWorks in the past, the popular animation studio is not a target of this particular action.

McDonald's give-aways don't just end in the Happy Meal box, however. Online, kids can find puzzles, wallpaper, games, and music videos geared directly toward children, tied in with Happy Meal promos. Above links to the various online games and activities, a statement in a very light, small typeface warns children: "Hey kids, this is advertising". The links to promotions are all offered in far bolder, brighter, larger typefaces.

"We couldn't disagree more with the misrepresentation of our food and marketing practices made by the Center for Science in the Public Interest," the company said in a statement released shortly after CSPI's announcement. "Since 2006, we have been a part of the Council for Better Business Bureau's voluntary initiative to address the importance of children's well-being. In the U.S., McDonald's primarily advertises the four-piece Chicken McNuggets Happy Meal which includes Apple Dippers, low-fat caramel dip and one percent low-fat white milk."

As part of its participation in the Council for Better Business Bureau's voluntary initiative, McDonald's "pledged to advertise only Happy Meals that meet McDonald's nutrition standards for children," CSPI claims, but the company undermines that pledge with an "insidious use" of toys to promote the meals. That, coupled with the fact that the meals are "nutritionally inappropriate" for children makes the promotions little better than a "bait and switch," said Gardner.

McDonald's does use the healthier Apple Dippers in its advertising, the CSPI attorney acknowledged but once the customer actually gets to McDonald's, the apple side is almost always replaced--by default--with nutritionally inferior fries, unless the customer specifically asks for it. It's rarely, if ever, offered at the counter, he said.

Anyway, Apple Dippers are only relatively healthier, Gardner added, and send kids a mixed message: apples are only good if they're paired up with sugary caramel. Ultimately, he said, "They're forming really bad eating habits. Their healthiest meal still isn't good for you."

This isn't the first official action targeting McDonald's use of toys to promote its products to children. Earlier this year, the Board of Supervisors of Santa Clara County, CA, voted to ban the promotion tool in restaurants in the county's unincorporated communities.

McDonald's has 30 days to respond to CSPI's notice and did respond Tuesday with a brief email to Michael Jacobson, secretary of the board for the organization.

"Dr. Jacobson," the succinct message read. "I received your email." The note was signed by William Whitman, a spokesperson for McDonald's.

McDonald's did not respond to additional questions from Food Safety News; Dreamworks did not respond at all.