How Food Giants Keep Us Sick, Fat and Coming Back for More

 "A new book suggests a more calculated and insidious reason why two-thirds of American adults and one-third of children are overweight or obese: The food industry started crafting foods that were of little nutritional value but kept consumers reaching for more". Shari Roan

I stumbled across this article this morning and thought it was pretty interesting. It goes along with what I have been saying for years... these big wig food industries don't care about our health- they only care about the almighty dollar $$$$. Nothing surprises me about both the headline or the content of this article, which that in itself is fairly disturbing. Wouldn't it be nice if the crap foods they are concocting these days in their laboratories weren't even available? To alleviate the temptation altogether so that many Americans, including children, wouldn't even be tempted only makes sense. Why do we need all of that sugar, all of that salt, and all of that man-made highly processed garbage? WE DON'T!!!

The more research I do, and the more articles I come across the more confident I feel in my decision to promote a paleo lifestyle. So let's continue to fuel our bodies with the good stuff, and let's eat for our goals at hand. After all, the games are coming up!!!

Attached you will find the article....

http://www.takepart.com/article/2013/02/27/three-ingredients-dominate-consumers-tastes-and-waistlines

Star's Spicy Spaghetti Squash

Now there's a title with a ring to it... I'm sure everyone enjoyed Star's spaghetti squash from the party yesterday. And for those who weren't fortunate enough to either try it, or join us yesterday I was able to strong arm her (with my good arm) into sharing her top secret recipe with us. LUCKY US!!!!

Ingredients:

1 Spaghetti Squash 

1 Pkg of Lean Ground Turkey (I purchased mine from Trader Joes)

Cilantro (Star recommended 3 Frozen Cubes- but I just purchased a fresh bundle)

Olive Oil

Kielbasa (I purchased mine from Trader Joes- it was paleo friendly)

1 Pkg of Frozen Grilled Peppers and Onions (Trader Joes has fire roasted which is always good)

Spinach (I used just a handful)

4 oz Canned Green Chiles (Trader Joes again was good for this)

10 oz can of Roasted Tomatoes with Chiles (You got it, I bought mine from Trader Joes)

1 Jar of your favorite Paleo Salsa- (be sure to check for added sugar in your salsa- I bought mine from Target, there was only 1 jar that was paleo friendly out of the whole isle)

Instructions:

Preheat your oven to 375 degrees. Once your oven is preheated place your whole spaghetti squash in a dish and cook for around 45 minutes. While you squash is cooking you can start browning your lean ground turkey in a pan with olive oil, or bacon fat, if you happen to have some handy.

Once your turkey is pretty much cooked all the way through add your canned green chiles, roasted tomatoes, and your frozen grilled peppers and onions. Cover and cook for a bit longer.

After your frozen veggies have cooked down a bit toss in your spinach and your cilantro and stir everything up. Next toss in your kielbasa and your salsa. You can simply eye ball the salsa, I found that it didn't need very much at all but that was just me.

Now it's time to take your spaghetti squash and slice it lengthwise in half. Remove your seeds and simply shred your squash with a fork into "noodles".

After you have begun to shred your squash into noodles simply add that in a large mixing bowl to your veggie, kielbasa, turkey mixture.

Plate and enjoy!

Deviled Eggs With Bacon (party time)

Here's a great last minute party dish to pass and share... minimal skill is required and it's pretty cost effective as well. Deviled eggs is always a crowd pleaser and when you add bacon, well let's just say it brings it to a whole new level!

Ingredients

10 Hard Boiled Eggs, Shells removed

4 pieces of bacon, fried and crumbled

1 Green Onion, finely minced both green and white parts

1 tsp mustard (optional- be sure to check ingredients)

1/3 cup Mayo (homemade- if possible)

1/8 tsp salt

1/8 tsp ground black pepper

Paprika (to garnish)

Instructions

Hard Boil your eggs... a little trick to make the shell come off easier is to add baking soda to the water.

Slice your hard boiled eggs in half lengthwise and remove the yolks.

In a mixing bowl mash the yolks with a fork.

Add your mayo and mustard (optional) and keep mashing with a fork until a smooth paste forms.

Stir in the bacon, green onions, salt and ground pepper.

Stuff the filling into the egg white shells. Sprinkle the eggs with paprika.

Cover and chill until serving time.

18 Food Inc Facts Everyone Should Know

Where Our Paleo Story Began

 

Everyone has that ah ha moment in their life, a moment where they no longer want to be the person they currently are. A moment where they want to change their life for the better (or at least I hope everyone has had that moment)... for Kyle and myself it was after watching Food Inc. Not sure if everyone has either heard of or seen this documentary but I would highly recommend watching it.

After watching Food Inc both Kyle and myself changed quite drastically. We no longer looked at food the same way. We now asked ourselves what are we really putting into our bodies? And not only that but where is our food coming from? It made us question not only ourselves, but the government as well.We understood at this moment that the only person who truly had our best interest in mind when it came to our health was US!

Below is an article I found that many might find interesting, it even has pictures for us non-readers!

http://www.takepart.com/photos/food-inc-facts

Apple Chips Anyone???

Want a super easy, super healthy, super tasty snack?

Look no further than your own fridge for this two ingredient simple snack! Often times these paleo recipes require a ton of ingredients, effort and time but this here is a no brainer. You got apples? You got cinnamon? Voila you have apple chips....

Ingredients:

Apples (any would do- I had honeycrips on hand)

Cinnamon

Instructions:

Preheat your oven to 275 degrees. While your oven is warming up core your apples. I simply did this by cutting in from both the top and the bottom.

After your apples are cored take an onion slicer if you have one, if not no biggie and thinly slice your apples.

Line a cookie with parchment paper and place your apple slices on it. Sprinkle with cinnamon using as much or as little as you desire.

Bake your apples at 275 for around 1 and a half hours or until they are crispy. Half way through be sure to flip your apples so that they bake evenly.

Stuffed Peppers

Looking for a Tasty & Satisfying Meal Without the Guilt?

That's a no brainer of course you are, we all are. The age old question in most households come around dinner time is what are we having. Dinner isn't always just a final meal after a long day... for many it's a time to reflect on their day and time to sit down and relax. So why not relax and unwind with some Paleo Stuffed Peppers? I found this recipe online at crossfitpulse.com and thought I'd give it a try. I had actually never had a stuffed pepper so for me they turned out excellent. This was one of those meals that actually tasted better the next day as leftovers too... gotta love leftovers :)

Ingredients:

1 Lb Italian Sausage, recipe called for ground but we subbed our Wallace Farms Sausage Links

6 Assorted Bell Peppers

1/2 Head of Cauliflower

1 8oz Can of Tomato Paste

1 Small White Onion (diced)

1/2 Head of Garlic (I opted for around 3 to 4 cloves)

1 Small Handful of Fresh Basil (mine got old so I subbed dried)

Extra Virgin Olive Oil (2 tsp)

2 tsp Dried Oregano

2 tsp Dried Thyme

1 Jalapeno (optional)
Mushrooms (diced- optional)
Zucchini (chopped- optional)

Sea Salt (optional- I didn't see the need for salt in this recipe)

Jar of Paleo Marinara Sauce (optional)

Instructions:

Preheat oven to 375.

Pour your olive oil in a pan and brown your italian sausage. while the sausage is cooking, cut the tops off of your peppers and scoop out and discard the seeds.

Using either a food processor or a blender transform your cauliflower into a rice like consistency.

Place your "rice" into a large bowl and set to the side. Add your minced garlic, tomato paste, basil, oregano, thyme, jalapeno (optional), mushrooms (optional), zucchini (optional), sea salt (optional), and onion to your cauliflower and mix thoroughly.

(I had to upgrade my bowl size so I recommend starting with a rather large bowl to begin with). Once your sausage is cooked add it to your mixture and stir. Once everything is mixed nicely fill up each pepper and place them in a glass cooking dish.

Cook your peppers at 375 for at least 45 minutes. Serve either alone or with your marinara sauce drizzled over it.

Paleo Fudge

Lately I've been craving chocolate... this definitely did the trick

After much convincing and even nagging I have recently gotten my parents more on board with Paleo. My mom was actually the one who stumbled upon this recipe. She tested the waters so to speak, and after tasting hers I decided to tweak it a bit. Here's what I came up with...

Paleo Fudge

Ingredients:

1/2 Cup Coconut Oil (I opted for a bit less and used more like 1/4 Cup)

1/2 Cup Cocoa Powder (Trader Joes is what I used)

1/2 Cup Raw Creamy or Crunchy Almond Butter (your preference- I went with crunchy only because it was already opened)

1/4 Cup Raw Honey or Maple Syrup (I opted for Maple Syrup since it was leftover from our pancakes) (be sure it's 100% maple syrup)

1/2 tsp Vanilla

Handful of Walnuts

Instructions:

Melt your coconut oil. I simply placed mine in the microwave, but the stove top would work as well. Blend all your ingredients in a food processor or blender. Pour your fudge into a paper lined muffin tin or silicone muffin cups. I went with the mini size, because this is pretty rich and the mini muffin tin seemed to be the perfect serving size. Chill for 30 minutes or freeze for 10. When firm, remove from your muffin tin and store in a sealed container in the refrigerator. 

Waldorf Tuna Salad

Looking for a quick and easy lunch or possibly a dinner that's minimal work?

Of course you are... we all are. Our days are long, and our days off are short. So it only makes sense that quick and easy meals are far more appealing than the ones that are more difficult. I stumbled upon this recipe while flipping through a cookbook I bought for Kyle a while back. Guess it turned into one of those back handed gifts... and we all know about those. The book was titled Well Fed (Paleo Recipes for people who love to eat) and below is the recipe...

Waldorf Tuna Salad

Ingredients:

1 Small Apple

2-3 Scallion Onions (thinly sliced- tops only)

5 Pecan Halves (chopped)

1/4 Cup Fresh Parsley Leaves (I opted to just sprinkle the dried- as I didn't have fresh)

2 Cans Tuna (I prefer Albacore)

1/2 tsp Mustard Powder

3-4 Tbs Mayo (home made if possible- I cheated and used Trader Joes Organic)

Salt & Pepper to Taste (I nixed the salt, it really didn't need it)

Instructions:

Place apple, scallion tops, nuts and parsley in a medium sized bowl and mix with a fork.

Drain the liquid from your tuna and add the tuna to the bowl. Mash with a fork to break it up so that no big chunks remain.

Add the mustard and mayo to the bowl and mix with a spatula until blended. Add your salt and pepper if desired (I saw no reason to add salt). Allow your tuna salad to let stand for 15 minutes to allow the flavors to meld.

Serve over a sliced apple and topped with a pecan for a beautiful presentation.

Trail Mix

Although our challenge is officially over, congrats the winners... that's not a reason to go back to your old unhealthy eating habits.

It was always our goal for our athletes to make this a lifetime commitment. We were banking on the fact that everyone would feel so great after being so strict for so long, from what I am hearing it has done exactly that. It was amazing seeing everyone's baseline workouts improve so drastically, myself included. It's crazy to see how black and white the evidence is that you really are what you eat. 

Here's a quick little snack to whip up that's great for the work week...

Trail Mix

Ingredients:

Dates

Dried Apple Rings

Almonds

Walnuts

Cinnamon

Instructions:

Cut your dates into small pieces, if they have a pit (first remove that).

Next, cut your dried apple rings in half (to make it easier for your blender). I bought our apple rings from Trader Joes, be sure to check ingredients for unnecessary additives. After your dates and rings are cut now toss those along with your nuts into your blender. I like to do this in layers so that everything is mixed nicely. Toss your cinnamon on top of each layer for that extra sweetness. 

Pulse for a few seconds and voila you have a tasty treat that's either great alone, maybe with some almond milk as a sweet treat, or on top of some paleo ice cream (recipe to come).

Toss it in a tupperware and store in the fridge... enjoy!

Got Milk?

If you are willing to stop eating just one group of foods, you will experience the most profound improvement in your health and appearance by eliminating all dairy.                                                                                    – John A. McDougall, MD

After hearing some horror stories this past weekend from fellow athletes on how dairy effected their bodies, I found it only fitting to do a post on such that. I know the idea of dairy elimination is a controversial subject for many. And for myself being a woman I have often been asked don't I worry about osteoporosis? This question actually angers me. Has the media brainwashed people so much that they think they can only get their recommended amount of calcium through dairy? Is it the cute got milk campaigns with the milk mustaches that have people so blindsided? 

Fact... sources of calcium besides dairy are: (just to name a few)

Kale

Spinach

Green Leaf Lettuce

Almonds

Sunflower Seeds

Salmon

Sardines

Shellfish

1. Milk doesn't reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!

2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

3. Calcium isn't as bone-protective as we thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.

5. Not everyone can stomach dairy.  About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.

                                         - Mark Hyman, MD (6 reasons you should avoid dairy at all costs)

Below you will find a link to an article I found extremely fascinating... it's short and sweet and to the point. There was one particular topic that really stuck with me in this article and that is this... 

Milk may contain hormones, antibiotics, and chemicals that cause endocrine disruption and have been associated with developing certain cancers. One of the most worrisome of these chemicals is recombinant bovine growth hormone (rBGH), a genetically engineered growth hormone used to increase milk production in cattle. According to the Cancer Prevention Coalition, Canada and European countries have banned American milk because it contains this hormone, which has been linked to increased rates of cancer. Milk containing rGBH is not labeled in the United States.

http://kimberlysnyder.net/blog/2013/01/05/the-dairy-industry-in-trouble-good-newsbad-news/

I strongly urge you to do your own research on dairy and see what you can come up with. However the best way to see how dairy effects you is by eliminating it completely, and then reintroducing it. As tempting as cheese, and ice cream may be I know that for me it's just not worth the way that they make me feel. 

Time to Pig Out... Just Kidding!

"As an athlete, nutrition plays an important role for supplying the nutrients required to fuel workouts and promote recovery" Jeremy Hoefs

 

http://www.livestrong.com/article/224361-paleo-diet-for-athletes/

Yes, the day is finally here... it's February 1st and our gym's Paleo Challenge has officially ended. We hope that this past month has been an eye opening experience for you all. Learning how to eat to perform at your highest fitness level is crucial. If you look at your body like a well oiled machine, then it only makes sense that what you put in will directly effect what you get out. 

Our goal for you is to continue your healthy eating habits... that you hopefully established this past month. It has been a learning process for us all, including myself. Eating a paleo "diet" takes careful planning, willpower and dedication. Will there be times when eating paleo just isn't an option? Of course there will, but it's important to get right back on the saddle. 

I have heard a lot of positive feedback from my fellow athletes as to how paleo has effected them. And I look forward to continue to see and hear of everyone's progress... because nothing makes us happier than to see our athletes improving each and every day.