The Zone Diet… Take your nutrition to the next level

So, you’ve been following a clean food diet (paleo, clean, primal, etc.) for quite some time and you’ve had some good results, but you aren’t quite where you want. What’s the next step to improving your nutrition and getting your body on track? The Zone Diet might be your answer.

Like following a paleo or gluten free lifestyle, the Zone diet is primarily concerned with controlling your hormones. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more. Ingesting food changes your hormonal profile- and it can be good or bad- depending on what you eat and what your body needs. Ultimately, it is food that can bring about positive or negative changes in your body.

The Zone Diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in:

• Protein (lean, natural meats are preferred)

• Carbs (mostly low glycemic-load fruits and vegetables)

• Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids. Balancing these hormones is vital to creating the most efficient metabolism possible. With a humming metabolism, balanced hormones, and quality food intake- you will see major improvements in mood, body composition, skin health, and even performance. Read more by checking out this book:

Glycemic Index:

The glycemic index is a simple measure of a food’s impact on blood sugar. High glycemic foods tend to raise blood sugar levels (sugar high) which then results in an insulin spike, which quickly drops blood sugar (sugar crash). This constant battle creates a toxic environment within your metabolism that can ultimately result in illness & disease, including diabetes, obesity, metabolic syndrome and others.

High glycemic foods are typically starchy, sweet, or processed foods like bread, pasta, rice, potatoes, grains and of course sugars. These items tend to be processed and designed to have a shelf life. These are items we should avoid when possible- with a few notable exceptions- due to their chemical and glycemic properties.

Low glycemic foods tend to be meats, vegetables, some fruits, nuts and seeds and come in a natural state. These items can be cooked- but typically need to be eaten quickly to ensure freshness. These are also items you tend to find in the perimeter of the store due to high turn-over. These are also the foundational foods of the previously mentioned lifestyles (paleo, primal, clean, etc.). You’re ultimate goal is to eat primarily low glycemic foods with the occasional high glycemic. As always- we don’t advocate complete elimination of any particular food- unless you have an autoimmune issue- because it’s just not possible to maintain in the long term. If there seems to be a particular food you enjoy and it doesn’t hinder your performance or results, build it into your plan. Be realistic with yourself and partake in the occasional indulgence and eat food you enjoy, just be smart and prepared.

Here are some examples of Low Glycemic (“Good Foods”) and High Glycemic (“Bad Food”) options.

How to Start:

To begin, you must identify what nutritional needs you have. These are typically based on your size and activity level.

The Zone Diet works utilizing ratios of macronutrients to optimize your bodies metabolic performance. They break each macronutrient into what is called a “block”. A block is a unit of measure used to simplify the process of balancing your meals.

1 Block= 7 grams Protein
1 Block= 9 grams Carbohydrate
1 Block= 1.5 grams Fat

Each meal/snack will consist of equal blocks of each macronutrient. This creates the optimal ratio of 40% of calories from carbohydrate, 30% of calories from protein, and 30% of calories from fat. How many blocks of each you need to eat is based on your size, activity level and goals. Cutting calories to lose weight is not the purpose of the Zone Diet- but rather giving your body the proper nutrients to balance your hormones and metabolism. Don’t short change your daily requirements- focus on the quality of foods you are eating and how you’re body feels.

A sample block chart is provided to help assist you in planning meals. Each item listed= 1 Block. Ensure you are planning equal blocks for each macronutrient (Carb, Protein, Fat).

We recommend anyone following “The Zone” weigh and measure portions for their initial week. This will set the stage for accurate proportions and will help you develop an eye for proper sizes/amounts.

The Zone may seem intimidating, but those who eat within the zone parameters lose body fat quickly and find it easily adhered to. Adjustments are required once you’ve reached your goal weight/performance level, but they are small and easy to implement. It is a very maintainable lifestyle with minimal effort. Paleo, vegan, fast food or fine dining… The Zone is the undoubtedly the best way to advance your nutrition and get to your next level.

Yoga for Athletes… Finding your balance

So we’ve all heard for years that yoga benefits us in many different ways- yet many people, including athletes, don’t participate in any structured yoga programs. It’s all just stretching and breathing exercises anyway… Right? It couldn’t make that big of a difference… Or could it?

The practice of Yoga prides itself on being a mind-body exercise, improving body functions & mechanics, while also focusing on meditation and oneness of the mental mind and physical body. While I personally am not all into meditation and the practice of not thinking, I can definitely see the benefit of focusing your mind on the functions of your body. Feeling your lungs fill with air, feeling the release of a tight lower back, consciously relaxing your eyebrow muscles- it’s amazing what focusing on how your body feels can bring you. Couple that with a positive mental outlook and quick gains, and you might just jump on board the Yoga Train.

But all those reasons to do yoga are the well know reasons, and let’s be honest, I’m here to convince you beyond common knowledge. So what is the real benefit of yoga? Particularly for the already active person? Why add yet another activity to your already crazy fitness and life schedule? Well… Balance. Yoga will bring you balance. Balance mentally. Balance physically. Balance mechanically.

As an athlete- we place demands on our body in planes of motion that deprive our joints and muscles from developing in the full range of motion. Forward motion, lateral motion, posterior motion. As we continue to train in our discipline, our musculature will continue to develop in those planes resulting in tightness, weakness, inflexibility and imbalances in the other planes of motion. These imbalances effect more than you will ever know- posture changes, muscle weakness, core weakness, shortening of muscle fibers, loss of flexibility and ultimately can affect quality of life. Yoga, which focuses on improving flexibility, joint mechanics, posture and core strength, when integrated into an athletic program creates balance. Yoga will improve your joint and muscular joint range of motion, flexibility and ultimately performance. You will feel stronger, experience less tightness and soreness, and will be more in touch with mechanical function which can assist in developing mental toughness.

How do you get involved with a yoga program? Start by checking out your local gym or run store. Most of these businesses will have networks with Yoga instructors or class information. Some will even offer weekly classes or free events where you can give it a try. If that’s not up your alley, you can always go the video route. Some videos are dedicated to the burn… Focused on getting your heart rate up. While this is a great option for someone using yoga to supplement their daily activity, a yoga program focused solely on flexibility and improving range of motion is better suited for an athlete. I recommend Rodney Yee’s Yoga Conditioning for Athletes by Gaiam. This video offers the perfect combination of flexibility, range of motion work, core strengthening and balancing of usually tight/weak muscles associated with sports. Rodney also provides the best yoga coaching cues I’ve experienced. He is able to coach you into a deeper stretch, more release, and better posture with a few simple words.

Put those fears, stereotypes, and the fear of the unknown aside and get after it! Yoga will offer you more than you ever thought possible- all in a short time! Now close your eyes… Breath in… Breath out…

Namaste

Renewed Health… Paleo Challenge comes to an End!

Hello Folks!!

Well, as of yesterday, our 30 Day Paleo Challenge is officially complete. It certainly wasn’t easy. Not even a little bit. BUT, IT WAS REWARDING. And I can already feel the renewed sense of health and conscious control the participants now have. Add that to the amazing results we saw, and well, I would be lying if I said it wasn’t a successful challenge! So… Are you ready to see our results?!?!

Social Support:
The biggest success of this challenge, I believe, was the amazing family of Cave-people we created. We started with 3 families that were familiar with cave-people eating, and it quickly became clear that in order to be successful, these families would have to share their goods. I’m talking favorite blogs, favorite recipes, favorite stores, ways to curb cravings, and how to get the kids on board. Upon this discovery, G2 Fitness quickly created our own Facebook group page to share our secrets and discoveries (check us out HERE). Coupled with amazing support, a great workout group and a food exchange, we were unstoppable.

Social support- within your family, friends, and even your online family is the single most important factor of success when changing your lifestyle. We created a family to support one another as we went through this. We vented, encouraged, bitched, and shared every hairy moment of this adventure and it made the journey even more sweet. If you desire to take control of your health- and need some added support- join our group. We’ll gladly take you in and share our experiences, provide motivation and be a sounding board as you take back your health!

Here is some delicious chilli made by TS for the food exchange!

Blog Posts:
As we initially began discussions with our members about doing a Paleo Challenge- it became clear that G2 Fitness needed to provide some upfront basics to help everyone get pointed in the right direction. I took to writing a weekly blog of our journey. Using my personal weekly menus, recipes and grocery lists, I attempted to bring the basics to everyone. I included links to my favorite blogs, books to read, authors to follow and cookbooks to buy. I also touched on the SUPER BASIC science (you know I don’t speak Scientist!). If you are thinking about starting this journey- check out those posts. They will get your compass pointed in the right direction.

Averages:
Ok- now for the results. I tracked, weighed and measured 6 members of my Monday/Friday AM Workout group. This was our core group of ladies that followed the blog, posted in the Facebook group, did 2x weekly HIIT workouts and participated in the food exchange. These ladies endured together and reaped some amazing results together. Altogether they lost over 61lbs, over 13inches in their hips and waist, dropped an average of 10pts in blood pressure. They had ridiculous performance gains- including numerous PRs (personal records) in weightlifting, muscular endurance training and run times. We will break down these improvements specifically below. The one major improvement was in mood and energy. After the initial sugar detox, it became apparent that energy levels and outlook improved 10-fold. And- as of today, I have reports that upon reintroduction of processed foods- people feel sluggish and yucky- and are headed right back onto the Paleo boat.

Individual Results:
Here are our individual results. Obviously, results vary due to numerous factors- including metabolism, body fat, workout regimen, pre-challenge diet habits, etc. Real names will not be used for privacy reasons.

JM:
Weight Loss: 9lbs
Inches Lost: 1- Hips; 1-Waist
BP: 10 PT drop
Performance: 15lb PR Clean & Jerk, 10lb PR Power Clean, 25lb PR Front SQT, PR 10lb Thruster, PR Toes 2 Bar

RS:
Weight Loss: 10lbs
Inches Lost: 1.5- Hips; 1-Waist
BP: 12 PT drop
Performance: 15lb PR Push Press, 15lb PR Power Clean, 25lb PR Back SQT

JS:
Weight Loss: 12lbs
Inches Lost: 1.5- Hips; 1-Waist
BP: 13PT drop
Performance: 15lb PR Push Press, 15lb PR Power Clean, 25lb PR Back SQT

ST:
Weight Loss: 11lbs
Inches Lost: 1.5- Hips; 1.5- Waist
BP: 10 PT drop
Performance: 10lb PR Push Press, 10lb PR Power Clean, 15lb PR Back SQT

AO:
Weight Loss: 5lbs
Inches Lost: 1- Waist
BP: 13 PT drop
Performance: 15lb PR Back SQT

RR:
Weight Loss: 14lbs

What it all means:
This was a huge success- but is really just the start of things to come. The Challenge is designed to show you that you are capable, and to show you how your diet can affect your health. Simple changes can make all the difference! If health is something you seek- join us! Let us help you find the best you possible!

The Paleo Challenge Part 6: Week 2/3 Menu

Well, we just passed the 10 day mark and things have been getting interesting. I’ve been hearing the mumblings of discontent, lack of energy, and the plain old pain in the butt that the paleo diet brings with it. I certainly understand all of this- in my first rodeo, I felt the same way! It is hard, demanding and requires some support to achieve- but it wouldn’t be a challenge without those. But, I can promise you- you are on the cusp of greatness. Right around day 14 you will feel amazing! The cravings will be gone, your hormones will balance, you’ll sleep better than you have in years, and then you’ll know why there are some crazies out there that live this way!!

In the next week or two, you’ll establish your menu and shopping list regulars. You’ll find the easy peasy- no planning necessary meals you can throw together in a pinch (which seems to be my entire menu) and you’ll start to find the websites, blogs and style of paleo that best fits you.

Now here is what G2 Fitness, LLC has got going in the kitchen this week- some new delicious recipes and some old staples. Enjoy!

Saturday: Chicken Wings & Fries
It’s NFL playoff season, so you gotta eat within the required football food groups- including crispy, spicy buffalo wings. And you can’t have wings without some type of finger food to go with it- so sweet potato fries it is! These chicken wings are hard to beat, and couple them with some delicious paleo ranch- and it’s just like the real thing!!

Chicken Wings

Sweet Potato Fries

Ranch Dressing

Sunday: Chicken Pesto Spaghetti Squash
This recipe is a favorite in our house- and really the pesto can’t be beat. I use it on our cheat days for pesto flatbread!! There is just something amazing about fresh herbs and spices- some nuts- and delicious sundried tomatoes!! Yum!!

Chicken Pesto

Monday: Turkey Taco Salad
Turkey taco salad is a great “go-to” meal to have in the house. All you need is:

1lb Lean Ground Turkey
1 Head Green Lettuce (Chopped)
1 Tomato (Chopped)
1 Small Red Onion (Chopped)
2Tbs Fresh Cilantro (Chopped)
1 Avocado (Chopped)
Fresh Lime Wedges

And this Taco Seasoning Recipe

Tuesday: Pizza Casserole
Who doesn’t love pizza? And who doesn’t miss a delicious chessy casserole while eating paleo? Well rest assured- we’ve now got you covered!! Add some diced Applegate nitrate free Pepperoni to make it even better!!!

Pizza Casserole

Wednesday: Steaks & veggies

The name says it all! Find a delicious steak cut that you love!! Then cook that steak however you love. Then stem, roast or bake up some veggies to go with it! Or- if you’re feeling extra froggy, give the spinach salad with hot bacon dressing a try from Week 1.

Thursday: Italian Sausages & Peppers

Last but not least is a delicious crockpot meal inspired by our own Rachel D!! Bust out the old crockpot- add some Italian sausages (ensure no added sugar- minimal preservatives!!), some sliced peppers (green & red), some sliced white onion, and a couple cans of fire roasted tomatoes!! Let that simmer in the crockpot 3-4 hours on high (checking the moisture levels to ensure everything stay juicy). Then devour!!

The Paleo Challenge Part 5: Gameday Snacks!

So- with the NFL playoffs and College Bowl Season happening as we speak, it is probably time to talk snacks and appetizers!! There are sooo many options, it’s unbelievable- and most contain bacon (yes!!)!! So here we go….

Bacon Wrapped Deliciousness:
There aren’t too many things that aren’t better with the addition of bacon, particularly sweet things. Sweet and salty (and crunchy) is hard to beat!! Here are some great combinations of bacon wrapped deliciousness.

Bacon Wrapped Apricots– ensure your apricots are unsweetened and unsulfered.

Bacon Wrapped Dates– stuff dates with almonds or almond butter for a bit of crunch!

Bacon Wrapped Pineapple– use frozen pineapple chunks to create a delicious treat.

Bacon Wrapped Shrimp– use large pre-cooked shrimp

Bacon Wrapped Sweet Potato Fries– cut fresh sweet potato fries with the skin on, then wrap ’em!

Bacon Wrapped Peaches– cut a fresh peach into wedges, or use frozen peaches!

Also try: Prosciutto Wrapped Melon!!

For all bacon wrapped bites: Cook at 375 degrees until bacon is crispy. Broil 2-3 minutes to crisp bacon more if needed!

<strong>Sammie and Roll-ups:
Sandwiches and wraps are always a gameday staple, but with no bread or processed wraps, it can get hard to get ideas. Here are a couple options!!

Italian Sub Roll-up: Using a green lettuce leaf as a wrap, layer your favorite lunch meats, including ham, salami, pepperoni and turkey to make a thick wrap. Add some tomato, avocado and pickles if desired. Top with a little red wine vinegar.

Lettuce Wrap Turkey Taco: Brown up some ground turkey. Then add this taco seasoning mix. Crest tacos with the taco meat and some pico de gallo!!

Bacon Guacamole Sammie: Create bite sized Sammie’s using bacon as the bread and fill with guacamole. Try Wholly Guacamole (available at any store) or make your own!

Chicken Anything:
Buffalo chicken is a staple of just about any football season diet. Try one of these awesome recipes to get a paleo version! Franks Red Hot is as close to paleo as you can get- or order Tessamae’s online to ensure your compliant. (Tessamae’s also offers various flavors- worth checking out)

Buffalo Chicken Wings: I discovered this recipe this summer- and it’s still a go-to in our house. The chicken comes out crispy and delicious! Follow the directions precisely, and they’ll turn out great! Primal Bite Chicken Wings.

Buffalo Chicken Meatballs: Make this recipe paleo by substituting almond flour for the bread crumbs and cutting out the blue cheese. Chicken Balls.

Bacon Wrapped Chicken with Honey Mustard: This is so easy!! Brown a 1lb-2lb batch of chicken tenderloins on the stove top. Wrap with bacon- then bake at 375 degrees till bacon is crisp. While chicken bakes, add equal parts Grey Poupon Mustard and raw honey. Mix into a dressing. Add additional honey or mustard to taste.

Paleo Nachos:
Who doesn’t love some delicious nachos?!?! Here are 2 recipes to fulfill that craving using veggies and chicken. Add ground beef with homemade taco seasoning to change it up!

Loaded Paleo Nachos: Homemade sweet potato chips with chicken and guacamole. DELICIOUS!! This recipe is tried, true and a staple in our house!!

Chicken Nachos on Peppers: Using bell peppers or sweet peppers, pile on your favorite paleo toppings and munch away. Here’s the recipe. Remember- NO CHEESE!!

Hopefully this helps to give you some ideas! Enjoy your football filled weekend!!

The Paleo Challenge Part 4: Week 1 Menu & Shopping List

Well folks, with only a couple days to get your pantry & fridge prepped, I figured it’s time to get our first menu and shopping list together. So here it is. For each day I have included the dinner meal, that requires the most planning and prep. Breakfast and lunch are on you- but here are some thoughts.

Breakfast in our house is usually something quick and easy. During the Whole30, I usually have some delicious paleo style applesauce (see part 2 of the series for the recipe) and a delicious smoothie with protein powder. If I don’t go with my usual- we will cook-up some Canadian bacon and eggs with fresh pico de gallo or sun dried tomatoes. We always include some fruit with our breakfast to help with muscle recovery. It gives you all day to burn those natural sugars.

We always fix a large enough dinner meal to have lunch the following day. If for some reason it doesn’t work out, you can always make a quick egg frittata, some lunch meat rolls with lettuce & tomato, or a quick chicken salad. Applegate also makes some delicious grass-fed beef hot dogs that are pretty good (but a little pricey). The hot dogs are not completely paleo- but every once in a while is OK.

Menu: This is a quick and simple menu we have put together for week 1 that should help you with your transition. The first 3 days will be tough- and you will probably need to eat more food than you are used to- so make large batches of everything. Recipes are listed below the menu- or linked to the website with the recipe.

Thursday: Spinach Salad with Hot Bacon Dressing & Chicken Breasts

Dressing Recipe:
1 package uncured-nitrate free bacon
1/2 red onion diced
2 TBSP Raw Honey (or more to taste)
1 tsp Arrowroot Starch
1/4 C Apple Cider Vinegar
1/4 C White Wine Vinegar
1/2 C Water

Dice the bacon to 1/2in to 1in pieces. Fry bacon on stove top till crunchy. Remove bacon and leave dripping in pan. Add onion and cook till fragrant/translucent. Combine vinegars, honey and arrowroot starch. Whisk until starch is dissolved. Add to bacon drippings. Add water. Simmer 10-15 min- until a thick dressing starts to form. Remove from heat and let cool slightly. Serve warm. Refrigerate any remaining dressing up to 5 days. Reheat to reincorporate.

Salad Recipe:
1lb (or more) chicken tenderloins chopped and browned
Baby spinach
Cherry Tomatoes
Mushrooms (optional)
Onion slices (optional)
Cashews
Craisins

Brown the chicken and let cool slightly. Use baby spinach as salad bed. Add toppings as liked. Recommend Craisins and cashews based in sweet dressing. Add warm chicken, then top with hot bacon dressing.

Friday: Twice Baked Sweet Potatoes with BBQ Chicken

Find the recipe HERE. I recommend using a rotisserie chicken for the pulled chicken. For the BBQ sauce, try this recipe. Add a little honey if it needs a little sweetening! It should be tangy though, as the sweet potato will sweeten up the whole dish.

Saturday: Paleo Pizza

Find the Recipe HERE. There is a great crust and sauce recipe in here. For toppings- use ground pork (with Italian seasoning), Applegate pepperoni, diced veggies, and olives if you like. Tastes just like the real deal!!!

Sunday: Pulled Pork Carnitas
Find the recipe HERE. This is the recipe I’ve been using for a LONG time and it’s amazing. I add an extra 1/2 cup of lime juice and it’s OUTTA CONTROL! Eat your carnitas on green lettuce wraps with some pico & avocado, or as a salad. When you’ve got left overs, add some paleo BBQ sauce for pulled pork!

Monday: Chicken Pesto Spaghetti

Find the recipe HERE. This recipe is so good, it’s become a weekly staple in our home. You’ll need a food processor- but it’s that easy. This is literally the best pesto you’ll ever had- and odds are you had no idea how easy it was to make. Don’t cheat yourself on the sun dried tomatoes either!!

Here is a basic start to your Shopping List. Check each recipe to determine any additional needs:

Apples (x10)
Cuties/mandarin oranges
Bananas
Carrots
Celery
Cucumbers
Sweet potatoes (x4)
Diced Red Onion
Diced Peppers
Pico de Gallo
Spaghetti Squash
Green lettuce (for lettuce wraps)
Fresh Basil
Sun-dried Tomatoes
Fresh Baby Spinach
Baby Tomatoes
Coconut Milk (Canned)
Dark Chocolate Chips (62% or more)
Cashews
Reduced Sugar Craisins
Fire Roasted Tomatoes
Tomato Paste
Tomato Sauce
Lemon juice
Lime juice
Garlic Powder
Coriander
Cumin
Chili powder
Honey
Eggs
Almond Milk (Unsweetened)
Pork Shoulder Roast
Ground Pork
Chicken Tenderloins (x2)
Bacon (x3)
Applegate Lunch Meat (turkey and pepperoni)

The Paleo Challenge Part 3: Paleo Must-Haves

Venturing into paleo can be intimidating… Is that Paleo? Can I use this in my recipe? What do I need to keep my food tasty? Well, here’s a basic list of Pantry & Fridge Must-haves!!

Pantry:
Nuts (Almonds, pistachios, cashews, macadamia nuts)
Canned Coconut Milk
Fire Roasted Tomatoes
Tomato Paste
Tomato Sauce
Green & black olives
Olive Oil
Sesame Oil
Light Olive Oil (to make mayo)
Chicken Broth
Beef Broth
Vinegar (Apple cider, white, balsamic)
Lemon juice
Lime juice
Coconut Aminos (Gluten Free, Soy Free- Soy sauce)
Almond Butter (non-sweetened)
Raw Honey
Reduced Sugar Craisins (50% Less Sugar)
Lara Bars (Cherry Pie & Apple Pie are paleo!)
Dried Dates
Frank’s Red Hot Sauce (or Tessamae’s)
Food Should Taste Good Sweet Potato Chips with Sea Salt
Dark Chocolate Bars
Sweet Potatoes
Bananas

Spices:
Coriander
Cumin
Italian Seasoning
Oregano
Red Pepper
Cayenne Pepper
Sea Salt
Apple Pie Spice
Pumpkin Pie Spice
Cinnamon
Curry (Yellow or Red)
Parsley
Dill
Garlic Powder
Onion Powder
Paprika
Thyme
Rose Mary

Baking Goods:
Almond Flour (nuts.com has the best prices out there!!)
Coconut Flour
Arrowroot Starch
Baking Powder
Baking Soda
Dark Chocolate Bars/chips
Unsweetened Cocoa
Shredded Unsweetened Coconut

Fridge:
Grass Feed Butter (Kerrygold is best!!) or ghee (find it at Earth Fare)
Apples
Grapes
Fresh Berries
Carrots
Celery
Cucumbers
Diced Onions (fresh or frozen)
Diced Peppers (fresh of frozen)
Tomatoes
Fresh Basil
Fresh Cilantro
Spaghetti Squash
Baby Spinach
Lettuce
Frozen Veggies (broccoli, cauliflower, Cali mixed veggies)
Frozen Berries
Eggs
Nitrate Free Bacon (Oscar Meyer makes some or Applegate)
Ground Beef
Chicken breast & tenderloins
Boneless Pork Butt
Ground Turkey
Ground Chicken
Nitrate Free Lunch Meat (Applegate)
Guacamole
Pico de Gallo
Salt free Salsa
Brown Mustard

Drinks:
Coconut Water
Homemade Naturally Flavored Water (Strawberry Mint, Lemon Lime, Berry)
Almond Milk (Unsweetened)
Coconut Milk (Unsweetened)
Coffee
Tea (Unsweetened)
All Natural Unsweetened Fruit Juice

Specialty Equipment
Crock-pot
Blender
Food Processor
Immersion Blender
Spiral Peeler or Julienne Peeler
Muffin Pan
Loaf Pan
Zester
Basting Brushes
Meat Thermometer

The Paleo Challenge Part 2: Sweet Recipes

Any time you venture out to try a new diet or food lifestyle- it is vital to find foods that will make it easy for you to follow that particular lifestyle. These next 30 days should not be a time of deprivation- but rather a time for exploration and health. Will you detox your self from processed foods and sugars? ABSOLUTELY- but that doesn’t mean that you can’t enjoy what you make. Making this work will require more prep and planning than what you may be used to- but it will become more and more easy as the days pass.

To get us started though- I feel it necessary to share some of the best Paleo recipes that I have found. Some are paleo hacks- things that replicate foods you might be craving during your 30 day challenge. Others are basic recipes that will help you find creative ways to eat all those veggies. And some will become staples in your home even when you aren’t striving to be the perfect caveman. Today’s focus will be on SWEETS!!!

Sweets are a unique thing when you follow Paleo. You will crave sweet things initially- but as you break away from a processed diet, your sweet tooth will slowly die. That doesn’t mean you cant indulge from time to time- and here are just a couple delicious and easy ways to get your sweet fix on while still eating PALEO!!!

SWEETS:

Crockpot Paleo Applesauce:
I love this apple sauce in the morning after a hard workout. It has a delicious taste that is perfect in the morning- warm it up a little and it is almost like fried apples- and the carbs from the apples and honey are perfect post workout!

10 Apples (diced)
2 TBSP Lemon Juice
4 TBSP Raw Honey
2 Cinnamon Sticks
2 tsp Apple Pie Spice

Dice your apples into small pieces and place in the crockpot. Add lemon juice, raw honey and apple pie spice. Toss together with apples to ensure the apple pieces are evenly coated. Place the cinnamon sticks on top. Let cook in crockpot on high for 3 hours. Stir each hour. Cinnamon sticks will work their way to bottom. Fish the cinnamon sticks out when done. Let cool 30 mins to one hour. Refrigerate for up to 7 days.

Berries and Whipped Cream
Need a little something sweet to end your night? Is your sweet tooth getting the best of you? Give this little treat a try! The sweetness of the berries and the fullness of the coconut whipped cream will definitely stop that sweet tooth in it’s tracks!

1 Cup Frozen Berries
1 Can (14.5oz) Coconut Milk
1 teaspoon Vanilla
1/2 teaspoon Cinnamon

Get your berries out and let them thaw a little- the juices will make this even more delicious. While the berries thaw- place your coconut milk in the fridge. As the coconut milk gets cold- the coconut cream will separate from the coconut water, leaving a rich and delicious solid cream at the top of the can. Scoop out the cream and place in a bowl. Add Vanilla and Cinnamon. With a whisk, whip the cream until fluffy. Add a couple TBSP of the cream to your berries and ENJOY!!

Pumpkin Pie Spiced Nuts
Who wouldn’t like a little sweetness added to their protein snack? Try this delicious variation of your everyday nut mix… it’ll take you to a beautiful and delicious fall day!

2 Cups of Mixed Nuts (Almonds, Cashews, Pistachios)
3 tsp Cinnamon
3 tsp Pumpkin Pie Spice (or Apple Pie Spice)
4 TBSP Raw Honey
1 tsp Vanilla
Sea Salt

Pre-heat oven to 325 degrees. Line a baking sheet with foil. Place all ingredients in a bowl (minus sea salt) and stir- ensuring that all the nuts are evenly coated. Spread the nuts on the foil evenly- then sprinkle with sea salt. Bake for 18-20 minutes. Let cool before serving.

Killer Banana Bread
Once you try this banana bread- you will never go back to that recipe that Grandma gave you way back when. This banana bread is sweetened all naturally, and with a little pop of dark chocolate- it will literally kill any sweet tooth cravings!!

3 Ripe Bananas
1/2 stick of butter or ghee (grassfeed butter- I recommend Kerrygold!)
3 Large Eggs
1 TBSP Vanilla Extract
1 1/4 C Almond Flour
1/4 C Coconut Flour
1/4 C Arrowroot Starch
1 tsp Baking Powder
1 tsp Baking Soda
1 tsp Cinnamon
1/2 tsp Salt
1 cup Dark Chocolate (62% or higher) Chips or Chunks

Preheat oven to 350 degrees. Grease a loaf pan. In a large bowl, mash the bananas, then whisk in butter (melted), eggs and vanilla. In a medium bowl- mix together the dry ingredients. Make sure to blend the flours together well- as coconut flour tends to clump and be dry. Stir the dry ingredients into the wet ingredients. Stir in the chocolate chips. Pour into pan and bake for 55-60 minutes.

Fruity Smoothie or Popsicles
A good smoothie is always a great breakfast option- but add some cold coconut cream- and it can be a rich dessert! Pour it into a popsicle mold and you have a great portable little treat! Oh the options!!! You will need to good blender 🙂

1 Cup Frozen Berries (Strawberries are low glycemic!!)
1/2 Cup Fresh Baby Spinach
1 Cup Almond Milk
1/2 Banana
** Add a scoop of whey protein mix if you like**

Place all ingredients in the blender, then mix until smooth. If making popsicles, pour the smoothie into the popsicle molds and freeze until solid. For an ice-cream like smoothie- use cold coconut milk (use the solid cream at the top of the can) and blend until smooth.

Dark Chocolate Bark
Have a chocolate craving? A small bite of delicious dark chocolate is A-OK by Paleo. The higher the %, the better- so strive to use a high quality chocolate over 62%. Use a little sea salt to fix that sweet and salty kick!

1 bag Dark Chocolate Chips
1/2 C nuts (pistachios and macadamia are the best!)
1/4 C Reduced Sugar Craisins (50% less Sugar)
1/2 tsp large sea salt

Melt your chocolate on the stove top or in the microwave- slowly, ensuring not to scold it. Stir in the nuts and craisins. Quickly pour the chocolate into a foil/parchment paper lined baking sheet with raised sides. Sprinkle with sea salt. Allow to fully cool and harden.

This is a great start to getting your paleo recipe book together. I will have a number of other posts- including main entrees, snacks, sides and paleo hacks!! Keep your eyes open for the upcoming blogs!!

The 2014 Paleo Challenge!!

Start the New Year off on the right foot this year by participating in the G2 Fitness 30 Day Paleo Challenge (2 Jan thru 31 Jan). What is the “Paleo Challenge” you ask? Well, Paleo is a style of eating that is derived of meats, vegetables, nuts, seeds, some fruit, little starch and no sugar or processed products. It is a type of clean eating that mitigates foods that wreak havoc on your system- including dairy, wheat, legumes, soy and processed vegetable oils. It can appear quite complicated from the outside- but I’m here to introduce you to some basic concepts, books, recipes, menus and shopping lists that will make it easier for you. I guarantee that by the end of the 30 days, you will have more energy, feel better internally and may even have some weight loss!

Getting started can seem daunting- so to help educate you more, here is some recommended reading. We will start with books- then advance into websites and blogs.

Books:

The Paleo Diet, The Paleo Diet for Athletes and The Paleo Solution are the most regarded books out there on the Paleo Diet. Dr. Loren Cordain and Robb Wolf have put in the time and research to show you the science behind the diet. They cover everything from insulin response to the glycemic index of foods. They also discuss vegetables and the breakdown of which veggies we can eat & why (roots vs. tubulars, pre-agricultural vs. post agricultural, etc.). The Paleo Diet for Athletes adds further information on getting the appropriate carbs for anyone pursuing athletic activities on a regular basis. They also discuss when to eat those carbs and what is acceptable to add into your diet.

Now- some more books and websites/blogs that you will absolutely need to be successful:

The Whole30 and It Starts With Food: Check out the website for the Whole30. This breaks down exactly what goes into a Whole30, what you can & can’t eat, and the science. They also offer some great testimonials with before and after photos. Authors Melissa and Dallas Hartwig run the website, a blog and wrote the book It Starts with Food. www.whole9life.com

PaleOMG: Juli at PaleOMG is Hilarious!! There isn’t a better paleo recipe blog out there- and she brings a very unique, risqué, adult humor to it all. Not all her recipes are approved for the 30 Day Challenge- but most are- and she is BRILLIANT with paleo hacks (foods that are paleo, but fulfill your craving for something that’s not paleo). Check her out here. Also check out her book- OMG That’s Paleo? It is a must-have in any paleo kitchen!!

Well Fed 1 & Well Fed 2: Melissa Joulwan from the blog “The Clothes Make the Girl” http://www.theclothesmakethegirl.com has put together two of the best paleo cookbooks out there- and has even made the New York Times Best Sellers list with Well Fed! She features recipes from all around the world that will suit your fancy no matter your mood! Get her books bundled on Amazon.com

Nom Nom Paleo: With an amazing blog, an amazing iPad app and a newly released cookbook, Michelle Tam is killing it on the paleo front. She tends towards Asian flare in her cooking- but her food is amazing! Everything from peachy pork kabobs, to Fiona’s green chicken, everything she creates is amazing! Check out the resources tab on her page to see other great blogs- and notice that she’s friends with the ladies above- and find all her Whole30 approved recipes!

Did I mention her iPad app allows you to make your own grocery list based on your weekly recipes?

Now that you have some great resources, let’s discuss some starters for your fridge and pantry. Here is a list of basic foods that are paleo approved/shopping lists:

And here is a list of paleo approved veggies by season- and which ones should be bought organic or need special care. Whole30 Veggies

This should prove to be a great start on your paleo journey! While this is a good reference- it is by no means all inclusive! Feel free to do some additional research and find what fits you! I’ll have a couple more blog entries to help you on this journey- including a ton of my favorite recipes- my shopping list each week- my weekly menus and before/after measurements of my progress and that of some clients!! Hope you enjoy!!