What is Paleo and should you try it out?

When I first heard the word 'Paleo' I had no idea what it meant.  I figured it made me look cool to say, "I've gone paleo, have you?".  Oh my....I knew I wasn't cool right then and there.  But it did get my attention and I started doing research on what Paleo actually was and would it benefit me as a runner, exerciser, and general fitness enthusiast.  

Here's the scoop:
The Paleo diet is much more than a "diet".  In fact, I feel that people mistake it for a short term weight loss plan when really it's getting back to the health that God designed for us eating real, whole unprocessed foods.  It's cutting out harmful foods and adding in healthful ones.  Think about what the cavemen or people living in the "paleo-lithic" era ate and how they survived.  They hunted their food whether on land or sea, ate in season fruits, veggies and plants, and naturally, did not eat any processed foods.  This food helped them be lean, fit and thrive.  With the start of modern agriculture, which in some ways, was a great thing, we have become forced to eating sugar, chemically processed oils, wheat and high fructose corn syrup.  

When people shrug it off or think it's another fad, I tell them to think about how many caveman were obese or suffered from cardiovascular disease, type 2 diabetes, and autoimmune disorders????  It isn't a fad diet.  It's a return to a natural way of eating.  You will look and feel better eating the way God intended.  Sound good, but still nervous about completely overhauling your diet????  

You don't have to go all in 110% to get the benefits of a Paleo diet.  Here's what I would recommend, not as a nutritionist but as a person who lives it 80/20:

 1.  Eat unprocessed, whole, nutrient dense foods that will give you nourishment but not tons of calories.  Go for grass fed beef, free range chicken and eggs, and wild-caught fish and whole vegetables.  Load up on in-season fruits, and nuts (sorry, peanuts are legumes)

2.  Avoid foods that are addicting, harmful to our gut flora, and cause inflammation.  The main culprit being sugar and worse of all: HFCS or high fructose corn syrup.  This means abstaining from gluten, processed meat products, and other toxic foods.

The Paleo diet is a not a quick fix for weight loss.  It's a way of eating that honestly has saved us time, money, and added so much flavor to our lives.  We eat this way approx 80% of the time.  If you suffer from any type of autoimmune disease, stomach issues, or just feel junky most of the time, try Paleo.  Give it a chance for 30 days and see that you don't feel differently.  Play with spices and mix it up.  We love it because it's not a food restrictive diet or way of life.  We enjoy foods and we enjoy them in abundance!  Plus, I've learned how to use ingredients like bok choy, fish oil, avocados, tumeric and curry in new and exciting ways!  

Here are links to my favorite Paleo recipe books:

Everyday Paleo - great ideas on fitness and food for kids

The Whole 30  - a great place to start on a 30 day plan

Nom nom Paleo - fun recipes, great pics for kids

PaleOMG - I love this girl!  Great recipes and weekly workouts!

Grain-free Pumpkin Pie Tarts - recipe

These are delicious, grain-free, vegan, and refined sugar free!  And typically when I find a recipe which is front/back when printed, I move on to the next.  I don't have that kind of time.  But after reading the ingredients, I found that I had all of them!  The prep was only about 30 min before assembly.  These are great!

 Recipe here!

How to perform the plank

The plank exercise is one of the most effective for toning your core.  Your core includes your abs and back.  We use our core every day whether you exercise or not doing activities like putting groceries away, lifting your kids, moving furniture, cleaning, etc.  Plus, it also works your shoulders, back, and legs.  Therefore, it is a great and essential move!  
**Also, moms and moms-to-be - this move is great for overall toning and will keep your muscles active to help during birth.  Now, we'll need to do a ton of cardio to reveal those abs, but I'll post cardio workouts later =)

Here is the breakdown of the plank and all the variations so you can master it where you're at and advance as you get stronger. 

Version 1: Beginner 
Elbows directly under shoulders
 Belly button pulled in
Make a straight line to knees (top of thighs touching floor)
Pull shoulders back (to avoid rounded shoulders)

*Hold for 20 sec, relax and repeat
*Work up to 45 sec than move on to Version 2






Version 2: Intermediate

 
 Hands under shoulder
Form a straight line back to your toes (flat back)
Belly button pulled in and up to the spine
Pull shoulders back

*Perform for 30 seconds, rest and repeat daily
*Move up to 45 seconds than move onto Version 3

Version 3: Advanced
Set up same as Version 1 - lift your knees
**Perform for 1 min daily


Benefits of the plank:
Strengthens low back, abs, hips, shoulders, arms
Helps avoid injuries and ensures good posture
Can be done anywhere and made easier/more difficult
Targets abdominals specifically
Helps bounce back from previous injuries


 Look forward to even more advanced plank moves coming soon!





Pics used:
Version 2
Version 1
Version 3

Product Review: Almond Butter

We recently (the last 2 years) have switched to almond and cashew butter from peanut butter.  There were many reasons for our switch and here are just some of the benefits:

Almonds are nutrient-dense, but won't derail your diet or add weight gain.
#1. They are good for the heart - high in monounsaturated fats which reduce cholesterol 
#2.  AB does not damage blood sugar levels and can reduce a sudden increase in blood sugar levels
#3.  Rich in antioxidants like Vit E which trap free radicals.  Free radicals cause cancer in the body.
#4.  Help with weight control - AB is high in protein, fat and fiber.  It will fill you up and leave you satisfied.

**DO NOT worry about almonds or other nuts (not peanuts) being high in fat.  As long as it's not saturated fats, your body needs mono and poly unsaturated fats for brain development, healthy skin, organ function and overall growth and health!  The misconception is often that "fat" is bad, but not all fat is created equal!  Our bodies process this good fat differently.  So eat up!

So, can you just eat peanut butter?????

Quite frankly, you will not get all the added health benefits from peanut butter.  And here's why:

#1. Peanuts are a legume which means a seed, pod or other edible part of a plant used as food. These legumes are high in aflatoxins which are known carcinogens (cancer-causing substance) in the body

#2. Peanuts do not have the essential fatty acids that complete proteins (like nuts) offer

#3. Other additives - peanut butter can contain sugar and other products during production

#4.  Allergies to peanuts is running rampant so AB would be a better choice

We have exclusively switched to AB.  I use it in place of PB when baking, feed it Liam daily, and we can go through a jar in 1 week.  We ate 2 jars a week while on the Whole 30 program and lost weight!  It can be a great replacement if you are hooked on PB.  It does take some time to adjust to the taste. Some of my friends have said it's not as sweet, which is true but give it try for a week.  

Tips when buying/using AB:

1. Make sure the ingredients say: dry roasted almonds - nothing else!

2. You get the option of crunchy or smooth

3.  Oil often rests on top after you open it so make sure to stir up from the bottom before using

4. Should be stored in the fridge (we don't and we're fine...ours got too hard to stir)
5. It is more expensive then PB so read labels and choose the best brand for you buck!

Here are two jars from my house and what to look for when buying:

#1
This is from Trader Joe's and it's about $7/jar which is a lot, but we believe in the investment and you better believe I scrape that baby for the last drop!

 

**Notice the ONLY ingredient is "dry roasted almonds"  This is KEY.  Nothing else has been added.  Notice the fat grams is 17 grams but Sat. fat is only 1.5 g.  10 g of monounsaturated which is the good kind!

#2

This one is from Aldi and yes, I know that TJ and Aldi are essentially the same company, but these 2 are very different.  

This jar cost about $4.99 but is 4 oz smaller.  It also contains palm oil, cane sugar and salt along with dry roasted almonds.  It's best to get an AB that only has almonds.  Obviously, I still bought this but there are other factors influencing my decision.  First of all, I live 40 min, on a good traffic day, from Trader Joe's and 3 min from Aldi.  I make 1 trip a month to Trader Joe's and Whole Foods to get certain foods and if I'm running low, I'll grab Aldi's version in a pinch.  

Notable mention is Target's Archer Farms Almond Butter.  Also honorable mention to Aldi's Cashew Butter - love it!  Just check your ingredient list, folks!

This is a great link for a quick, simple comparison on AB and PB
Almond Butter vs Peanut Butter Comparison

When in doubt, make your own AB at home.  This is a great site to check out!

Click here for a great recipe to make your own!

Holiday Eating Tips

Each year when the leaves change, the heater gets fired up, and you break out the sweatshirts and pants, I feel like it's already holiday season.  We are bombarded with Halloween, Thanksgiving, Christmas, New Years all back to back to back.  It's a great time for family get-togethers and great food, but it's also the time when most people gain weight or lose all the progress they have made towards nutrition.  Then comes Jan 1 and everybody's all, "Okay, time to get in shape again!"  Let's not let that happen this year!  We can enjoy what we like around the holidays and still come out fitter and healthier than ever.  Below are my tips for holiday gatherings, parties, or even just with the food you make yourself!

**First things first - Weight loss/gain all starts with nutrition.  You could exercise everyday for 60 minutes, but if you're nutrition stinks, the scale may not change or you may not see the toned abs, arms or whatever you're working towards.

Top Tips for Thriving during the Holidays
1. Eat your regular meals and do not skip them! - some people will skip lunch to stock up on a dinner party at work or with friends.  This is poor planning and will ultimately cause you to eat more and that food will be stored as fat.

2. Drink a lot of water throughout the day - water keeps you hydrated and some people mistake hunger for thirst

3.  Fill up on lean protein throughout the day or before the holiday event - protein leaves you fuller longer and more satisfied so you have a greater chance of not overindulging

4.  Scan the spread - if you're at a party or at Grandma's for Thanksgiving and there is literally food all over, scan it all first.  Find a healthy protein, a vegetable or two, and a healthy snack like a bowl of mixed nuts at the table

5.  Enjoy your favorites - If marshmallow, brown sugar yams is your absolute must-have, then have it!  But keep it a small portion, put your fork down between bites to savor it and then move on.  If it's pecan pie, eat a small meal for lunch with protein and veggies and share a slice with someone.

These are my top 5.  It's all about planning, portion control, and really enjoying yourself.  We should enjoy food.  When we tell ourselves we "shouldn't" eat something or "it's too bad" for us, that deprivation leads us to wanting it even more.  And often times, that means doubling up on what we end up serving ourselves.  DO NOT DEPRIVE YOURSELF! God made food and he made it delicious!  But he also instructs us to honor our bodies.

So, you've got the tips down and you're prepared, but then your daughter brings home her Halloween basket full of your favorites or your mom makes your favorite puppy chow (this is me I'm talking about =) and brings it to your house.  How do we resist those temptations????  Remember what you're working towards, allow one piece, one slice, one handful, then move on.  Too often we let food control our behavior, mood, spirit, etc and then we are giving power to something that never had it to begin with.  You are strong and can do it!  And if you mess up, give yourself some grace and move on! 

Happy Holiday Eating Folks!

Kelli

Formula for a GREEN smoothie!

Many of you are looking for a quick, healthy breakfast that is easy to make and full of nutrients.  I have a smoothie most mornings and other days it could be eggs, or Ezekiel bread with almond butter.  I will post more healthy breakfasts in the weeks to come, but below is my tips on how to build a great smoothie!

1. Start with a base - 1 cup of one of the following - Almond milk (unsweetened), Coconut milk, Skim milk, Coconut water or 1/2 milk and 1/2 water or 1/2 milk and 1/2 brewed coffee (cooled)

2.  1 handful of greens - spinach, kale, collard greens or swiss chard

**This would be the place to throw in a scoop of protein if you have some you like.  We use our chiropractors stuff called Maximized Living Protein and I've recently been using Vanilla and Chocolate Shakeology (Beach Body Product).  I like both because the ML stuff is from grass-fed cows and casein free and both are sweetened with Stevia.  But both are crazy expensive.  It's a health investment for us so if you find a good protein powder that doesn't taste like chalk (neither of these do) than I would invest in it.  Seriously.

3.1 cup of frozen/fresh fruit - strawberries, raspberries, blueberries, bananas, pears, peaches, apples, mangoes - throw in a mix or throw in 1 kind. 

4.  Super charge ingredients - for added health benefits and for things you may not like but can't hardly taste the flavor of, add the following - 1/2 avocado, 1Tb chia seeds or flax seeds, 1Tb coconut oil, 1 Tb ginger, 1 Tb nut butter, 1 Tb cocoa powder

5. Mix it up in your blender and go!  (we use a Vitamix...again it's expensive but it has more than paid for itself in our smoothie making and Liam's baby food)

Experiment and try out different fruits/flavors.  I always buy whatever frozen fruit is on sale and I mix my day old coffee with almond milk and a banana with ice for my own version of a frap!  Sooo good! 
  

Fall Recipe!

I'm a huge fan of buying things "in season" and on sale.  Right now, I'm stocking up on all kinds of squash.  Butternut, acorn, and spaghetti.  I will be posting recipes using all 3 of these in the future!  I love them because you can use them as a filler or in place of a grain in most meals.  I made up this recipe last week and we all loved it!  Liam gobbles it up, so try it out on your kids!  It's a perfect balance of a protein, vegetable, and fruit.  And totally filling!  Play around with food - try different spices and combinations.  I got pretty good at combinations when we did the Whole 30 nutrition plan b/c we couldn't use grains or potatoes.  

Also, don't be intimidated by produce.  Buy it and use to make meals with some of your favorite staples!  

Butternut Sausage Apple Scramble (there's no eggs in this, but the word scramble felt right)
Ingredients: semi-large butternut squash, Aldi's Chicken Breakfast Sausage (or pick your favorite breakfast sausage, organic apple)

1.  First peel the butternut squash (can't really eat the outside)
2. Scoop out seeds and rough chop into cubes or fry-like pieces (it really doesn't matter - no one is judging)
3. Pour coconut oil (olive or avocado would also work) in skillet on stovetop
4.  Place Butternut Squash pieces in skillet, season with salt, pepper and your favorite spices (I did paprika, cumin and a pinch of chilli)
5. Chop up the sausage and throw it in (mine was pre-cooked so I could just throw it in but you might need to cook it first if yours isn't)

6.  Chop up one red apple and place in skillet
7.  Let all heat up together 5-10 min until apples are tender
**Liam prefers his with Parmesan cheese on top (obsessed with cheese at the moment)
**If you're going for super sweet, a little natural maple syrup might be perfect - but not too much! 

It's like a sweet and salty breakfast treat for dinner!  This would also be a great morning meal - protein, vegetable and fruit! Enjoy!

***Oh, and this meal all organic/clean for me and all from Aldi - BOOM!  Health food on a budget!

Product review: barkTHINS Dark Chocolate Almond

My first food product review! 

Okay, I bought these for the obvious reason that they were on massive clearance at Target. And I love dark chocolate and almonds so win, win. 

They claim "fair trade ingredients" and "NONGMO". Both are great. But, are they great for you?

Upon reading the ingredients, there are some "buyer beware" things to note. 

1. One of the first ingredients is sugar (11g per 1.4 oz which isn't much)!

2. 220 calories per 1.4 oz serving - a meal should be between 500-700 calories so this is nearly a 1/3 of a meal

3. 6g saturated fat - this is the solid kind of fat to be aware of

Overall, these are delicious. Not even gonna lie about that. Best snack? Hardly. Good deal? Sure. But don't justify these snacks all the time bc you fall into the trap of "Oh, it has almonds and dark chocolate is heart healthy." Red wine has heart health benefits too but we wouldn't drink it by the gallon just to get heart benefits. 

Read your labels! 

Amazon link to the product: http://www.amazon.com/gp/aw/d/B00HNJKJ16/ref=mp_s_a_1_1?qid=1412342889&sr=8-1