Combine the above ingredients in bowl, set aside.
Combine olive oil and shrimp by tossing together in a bowl.
Thread shrimp evenly onto skewers. Place on grill rack for a total of 6 minutes, turning once. Enjoy!
Combine the above six ingredients and set aside.
Combine the above 5 ingredients in a medium size bowl, stir well, cover and marinate for 15 minutes.
Heat 2 tsp. coconut oil in large skillet over high heat. Add steak mixture; stir fry for 2 minutes, remove steak from pan, set aside.
Add the above three ingredients to pan, stir fry over medium-high heat for 30 seconds.
Add-
Cover and cook 3 minutes, return steak to pan, stir in sauce of first 6 ingredients, stir fry all for 2 additional minutes or until thick and bubbly.
knowledge, dropped.
Join us Friday May 11th at 6:30 pm for another great discussion with Dr. Brittany Burns! Learn about the difference between a food allergy and a food intolerance. Dr. Brittany will be reviewing the role food plays in many common ailments, including acne, IBS, recurrent sinusitis, seasonal allergies, migraines, and more!
This class is FREE for CFCd’A members and family, so if you are one of the many athletes who is fighting the good fight to stay paleo in a household that is not paleo-friendly, bring your family along and educate them! As usual, there will be a short lecture followed by a Q&A session.
Check out Brittany’s website here for more info!
Preparation:
In a medium sized bowl, cover the flax seeds with water and allow to soak for at least 1 1/2 hours. The water will turn to a gelatinous goo. Check the mixture, and add more water if needed. You want the mixture to be gooey, but not runny, and not too thick.
Stir in the tamari, Liquid Aminos, sea salt and fresh herbs. You can also get creative and add some extra flavors – a squirt of lime juice, minced ginger, chili powder or cayenne pepper – depending on your tastes.
Spread the mixture about 1/8 inch thick on a baking sheet lined with parchment paper.
Now, there are two ways of cooking. By dehydrating at low temperatures it retains almost 100% of the nutritional content of the food which is still considered raw because the enzymes are not killed.
1. Place in the oven at 200F for 20 minutes, then turn off the oven and leave the crackers in there for 4-6 hours to dry. If you like a crispy and crunchy cracker, leave them in there a bit longer,
or
2. Use a food dehydrator, set it to about 110 degrees, and dehydrate for 4-6 hours. Turn the mixture over, and dehydrate another 3 – 4 hours. If you like a crispy and crunchy cracker, dehydrate a bit longer.
Break or slice your crackers into pieces when finished dehydrating or low temperature baking.
Move over Jamba Juice, we’ve got something better than your high carb, calorie laden fruit smoothies. Don’t let the color scare you, green smoothies are great for breakfast too. Add a scoop of protein powder and you have a great post workout drink. I recommend starting with a basic recipe and then altering it with different ingredients. If you feel you need to sweeten it up you can add a tablespoon of raw honey or half a banana (I freeze ripe bananas and throw one in sometimes). I’ve also found if you add vanilla protein powder, it gives it just the right amount of sweetening.
Ingredients and steps:
2 cups fresh baby spinich
3 tablespoons or half a lemon or lime
1/2 cup water or coconut milk
1 cup of ice
Roll your lemon or lime on the counter before cutting it to break up the juices, place the ingredients into your blender in order (spinach on the bottom, ice on top). Blend on high until smooth.
Now, after you get that down start adding different greens such as kale, swiss chard, collard greens, celery, parsley, or broccoli. Herbs are great for adjusting the taste, try a little fresh mint this summer. Happy blending!
knowledge, dropped.
What’s the best way to play the cards you have been dealt in the game of life? Phenotype is just that; how the daily choices you make can effect how you express your genes. Will you be the best version of yourself, or will you fall prey to poor lifestyle choices, and increase your chances of manifesting deseases that would otherwise lie dormant?
Join Dr. Brittany Burns this Thursday, March 29th (TONIGHT) at 7:30 pm for an exciting discussion on Phenotype vs. Genotype! She will be covering various topics, including the aforementioned issue of lifestyle choices and western desease (diabetes, heart desease, cancer, obesity…), medical anthropology, and a discussion on realistic and healthy body composition based on your body type and genetic set point, as opposed to what is dictated by mainstream media.
As always, this lecture is FREE for all CFCDA members! See you there!
Mark and Vicki were two of the winners of the most recent Paleo Challenge, and they have graciously agreed to let us post their before/after pics for the interwebs to see! These two had PERFECT food logs, and excellent attendance for all six weeks of the challenge, and it shows! They began the challenge in pretty good shape-Mark, age 51, and Vicki, age 42, are both life-long athletes.
All of our athletes at CFCd’A have different starting points in their quest for an ideal body composition; getting in the gym and committing to making a positive change is the first, hardest step that all of us have already taken. Once the ball is rolling, folks often find that the last shifts in body comp are the hardest, and these two are a great example of what it takes to drop those those last few pounds, and get into what anyone can see is phenomenal shape! We are proud of you, Mark and Vicki!
(click on a pic to enlarge)
A quick reminder that Dr. Brittany Burns will be bringing her whole bag of awesome for another talk in our ongoing Wellness Lecture Series. The topic this time around? Cholesterol and Paleo!
Show up for a WOD, stay for some knowledge. Get thee some.
Yep, she's a doctor. And a good cook.
If you aren’t part of our_Paleo Challenge Facebook Group, you may have missed these cool videos Ivory posted. Interesting that the reporter had to stuff her face with whole foods in an effort to keep her current weight, yet in 10 days lowered her cholesterol, dropped her blood pressure, and reversed her insulin resistance (she wasn’t aware she was pre type II diabetic).
Speaking of cholesterol, be sure to make it in for the next wellness seminar with Dr. Brittany Burns, as that will be one of the subjects covered! Date and time TBA!
Part 5 is available here.
Taking paleo food with you on the road is not as tough as it might seem, but finding paleo snacks while you’re out can be a little more challenging depending on where you’re headed. As with most things, a little planning goes a long way.
If you’re going to be away from home for most of the day, make arrangements to keep your perishable snacks and leftovers cold. A cooler with ice or an insulated pack are good options if a fridge is not available. REI has a great one.
A lot of paleo snacks are really energy dense and it can be really easy to eat more than you need. Nuts, dried fruits, and paleo granola can be dangerous territory for people with body composition goals. Eat and enjoy, but be conscious of how often you rely on these snacks instead of a regular meal. Also, don’t limit yourself to traditional snack foods. Any leftover that you enjoy eating cold or at room temperature can be packed along and enjoyed away from home.
The easy stuff. Pack separately or toss together a bunch of the dry stuff for a quick homemade trail mix:
-nuts (except peanuts)
-nut butter. It can be kind of a mess to carry a jar with you, but Justin’s makes nut butter in packets. They have some really tempting varieties, though a lot contain added sugar. The classic almond is legit, though. Artisana also makes nut butter in travel packs.
-unsweetened coconut flakes
-dried fruit. Look for unsweetened. Super 1 has unsweetened dried cherries and figs in the bulk section. Dehydrated apples and apricots are pretty easy to locate as well.
-grain free granola?or Paleo Crack from the CFCDA cookbook (page 189)
-coconut butter. Available in packs from Artisana. You can also buy a jar, warm it up, and pour it into mini muffin liners for portable coconut butter cups.
-Larabars. It’s essentially a paleo candy bar, but they’ve saved me many times when I was out of the house and unprepared.
Canned/packaged:
-canned meats. Tuna in a can or pouch (look for water packed or olive oil packed if you can find it), chicken or salmon in a can or pouch. Throw any canned meat on top of salad greens, purchased or otherwise, with a squeeze of lemon or some chopped avocado.
-sardines. I’ll admit, I have had a can of these in my pantry for a few months and haven’t been brave enough to try them. However, if you are looking for superfood in a can, sardines are it. Each can of sardines contains 2g of omega 3. The bone-in ones are high in calcium, and the boneless/skinless aren’t too shabby either. Again, look for olive oil packed (Crown Prince is a good brand for this. I’ve heard Bela Olhao is another good brand and they come in a variety of flavors…. look for the small white cans with fish printed on the sides. Both are available locally). How do you eat them? Try straight from the can or dump the can, oil and all, on top of a salad and give it a squeeze of lemon. Capers would also be a nice addition.
-smoked oysters in olive oil. Love ‘em or hate ‘em, oysters are a superfood. Look for Crown Prince brand, also available locally.
-Tanka Bars. A little on the spendy side, but they’re a tasty and portable protein source. One of the varieties contains wild rice but the other varieties are paleo friendly. At Pilgrims in the nutrition bar section.
-Jerky. Oh boy… please don’t buy Oberto. There are several brands of paleo friendly jerky available on the internet or you can try your hand at making your own. If you have a dehydrator, I’ve successfully used this recipe before, but it does call for worcestershire sauce. If you don’t have a dehydrator you can make jerky in your oven. Vicki also submitted an oven jerky recipe to the CFCDA cookbook (page 209), and it looks delicious!
Ok to keep outside the fridge for a bit:
-most fresh fruits and vegetables will stay fresh out of the fridge for a little while as long as they aren’t stored in extreme heat. Avocados are a great fat source, are very satisfying and easily round out a meal on the go.
-fully cooked meat. It may freak some people out, but most meats will be ok to eat out of the fridge for a couple hours. Keep them cold as long as you can beforehand and use your common sense. If you’re going to be in a hot environment for very long, look for another option. Longer than two hours might be pushing it.
-hardboiled eggs. In an uncracked shell, they will be fine at room temperature for several hours. Once cracked, try to eat within 3 or 4 hours.
My go-to lunch away from home is mayo-based chicken salad, berries or apples, and trail mix. Post your favorites to comments!
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