Nutrition

Cinco de Mayo Paleo Style

Cinco de Mayo is tomorrow. Celebrate with a fresh new recipe.

Shrimp Tacos

1 TBSP olive oil
1 garlic cloves, minced; plus one whole clove
1/2 cup finely diced onion
2 TBSP tomato paste
1 (14 oz) package frozen tamarind pulp, defrosted
3 TBSP Yacon Syrup (you can get at the Vitamin Shoppe) or raw honey
1/4 tsp cayenne pepper
1 avocado, peeled and pitted
32 jumbo shrimp, peeled and deveined
1 1/2 chopped Napa cabbage
1 medium cucumber, sliced lengthwise into 1/4 inch strips
1 medium tomato, diced
16 jared jalapeno slices, halved
4 limes, halved (for garnish)

In a medium saucepan over medium heat, heat 1 TBSP oil. Saute minced garlic and onion until onion is translucent. (About 5-7 minutes). Add tomato paste and cook, stirring frequently for 5 minutes. Stir in tamarind pulp, yacon syrup, cayenne. Bring tamarind sauce to a simmer and cook until thickened, about 6 minutes. Season with salt.

Pour 1/4 cup tamarind sauce into a blender or the bowl of a food processor; set remaining aside. Add 3 TBSP water, avocado, whole garlic clove and 1/4 tsp salt and puree until smooth. Transfer to an airtight container and press a piece of plastic wrap directly onto the surface to prevent avocado mixture from turning brown. Refridgerate until ready to use.

In a large skillet on high heat, heat remaining oil in smae skillet. Add shrimp and cook for 3 minutes, turning once halfway through. Stir in 1/2 cup reserved tamarind sauce and cook for 2 more minutes. Season with salt.

For tortillas either use Romaine Lettuce leaves or you can try a Paleo friendly tortilla recipe . Then top each “tortilla” with cabbage, about 1 1/2 TBSP avocado mixture, and 2 – 3 shrimp. Add cucumber, tomato, and jalapenos. Dollop with more tamarind sauce, if desired. Garnish each with a serving of lime.

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Life After Whole 30: How to Stay on Track

It has been a few weeks since the Whole 30: Go Against the Grain Challenge ended…is it — Ahhhh, “the feeling of accomplishment” or more like, “YES, I am finally done with it and can go back to my normal life?” My guess, it is complicated. One of our winners, Mandy, stated in her essay “‘It’s over!’ That was the first thought that came to my mind when I woke up on day 31. However, my second thought, that came very quickly, was “Wait a minute…I’m not going back!”

Reading the testimonials from all those who officially participated, most used this as a spring board for changing their eating habits. The goal was not only to do that, but to also gain insight as to what food does to our bodies. Hopefully, the take away is that as you re-introduce non-Whole 30 foods, you begin to see more clearly how certain foods effect your body.

Many of the participants said that they want to stay feeling this way. So, one of the questions in this series is HOW DO WE STAY ON TRACK? Although it may be our goal to stick with it, life hits and when we aren’t trying to complete a goal ,creep often comes in before we realize it. One participant says she realizes that “I can’t eat that strictly forever, but I can take responsibility for my diet and how it affects my body.”

Keys to staying on track:

1. Make a goal or two. Remember back to how you felt and what really struck you as you did the challenge. Was it the energy level that you liked? Performance and recovery was better? Make a goal around the one or two things that are important to you and work to incorporate that into your daily life. Working items in smaller increments is the key to getting it to be part of your lifestyle.

2. Learn from the re-introduction of foods. Pay attention to what happens and what you body does. But, here is a novel idea…if you didn’t love the food before, or if your taste buds have changed and it doesn’t taste the same…cut it out of your diet! Don’t go back to it. A good example of this is what Tara found out: “For grains I ate spaghetti…my former love. I did miss the taste but after I felt extremely bloated and I’m pretty sure it lasted for a good 24 hours…and I only ate one serving. I noticed that being full on the Whole 30 feels completely different than being full from something like grains. Whole 30 full encompasses your whole abdomen and you just feel solid but not blah. When I was full after my pasta, I only felt it in my lower abdomen and all I wanted to do was suck it in and make the feeling go away. “

3. Grab a buddy or make it a family affair. You are more likely to stick with something when you are doing it together. Accountability can be very helpful. Many participants stated that they were going to try to get their kids or their family to eat this way. But, also, don’t forget that you have plenty of support and help right at your very own CrossFit Box. Rob, Sandra, Tricia, and the coaches at CFWH are all there to help you with questions and encouragement. Also, ask your fellow CrossFitters.

4. Keep inspired. Continue to read up on nutrition… visit CFWH blogs… keep up with Whole30 blogs…try new recipes. There are all kinds of resources out there at your fingertips. Researching and trying new things gives new life to our routines. Never let it get boring…if it gets boring you are more likely to revert back to old habits. I love what one participant realized: “The bottom line, by stepping back and detoxing my body, my mind was cleared to realize the allure of bad food is more about the perceived enjoyment than the actual enjoyment. “

CFWH, we would love to hear other tips on how you all stay on track. And what you are doing to maintain what you have learned from the Whole 30.

~ Tricia & Shelley

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And The Winners Are……

In February twenty-nine participants began a journey of discovery about food and its affects. At long last, we are announcing the winners of the Go Against the Grain challenge. When we embarked on this journey, we wanted it to mean more then results. Of course results are cool and important, after all who does not want to look better naked! The bigger vision was to have people who stuck it out to discover something more meaningful.

To say that it was difficult to pick a winner is a major understatement. At the end of the challenge we had 18 people complete the commitment by submitting their pictures and writing an essay. In the end, every one of the 18 people are winners in my book. This is not an easy task by any measure, as it is not called a challenge for nothing. My hat is off to all who took up the challenge.

Women:

1. Mandy Gober- winner of $362 lululemon gift card plus 3 month unlimited membership
2. Ceci Torn- winner of $218 lululemon gift card
3. Tara Roesch- winner of $145 lululemon gift card

Men:

1. Burton Hansen- winner of $362 lululemon gift card plus 3 month unlimited membership
2. Carl Isom- winner of $218 lululemon gift card
3. Manny Villalobos- winner of $145 lululemon gift card

Congratulations to all!

Special thanks to Coach Tricia for running the challenge. Great work!

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Greek Tilapia

Here is an easy, quick meal during those busy weeks.

3 TBSP Olive Oil
2 Cloves garlic, minced
1 28 oz can of diced tomatoes
1/4 tsp dried thyme
1/4 tsp oregano
1-2 Bay leaves
1/2 tsp Sea Salt (fine), and some to add to fish for taste
1/3 cup kalamata olives, chopped
4- 6 oz tilapia fillets (make sure wild caught)
2 TBSP finely chopped fresh parsley

Warm 1 TBSP oil in a large saucepan over medium-high heat. Add garlic and cook, stirring until fragrant (approx 30 seconds). Stir in tomatoes, thyme, orgegano, bay leaves, and salt. Bring to a simmer, reduce heat to medium-low and cook until slightly thickened, about 10 minutes. Stir in olives.

Sprinkle tilapia with salt and place on the top of tomato sauce. Cover and cook until fish is opaque throughout (about 8-10 minutes). Drizzle with remaining 2 TBSP olive oil, sprinkle with parsley, and serve.

NOTES: you can subsitute another mild white fish. Also, you can add some red pepper or diced green chilies to the tomato sauce to give it a nice kick. Don’t use green olives, as they will be overpowered by the other strong flavors in the dish. However, you could add them with another robust olive and (like black olives) to do a mixture.

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Battle Paleo: Getting Your Children to Eat Paleo

It is a universal battle, through various generations: Parents trying to get their children to eat healthy. Didn’t you grow up hearing these very words — “Eat your vegetables?” Two weeks ago, I was babysitting Rob and Sandra’s kids while they went to the Paleo FX conference. We had to go to the grocery store one day, and in every aisle there was something that caught Zach’s attention – Pringles, Snickers, Kraft Macaroni & Cheese, Fritos, etc. Bright colored packaging, advertising geared for children, and fun shapes were all screaming “BUY ME”. Don’t even get me started on what they are adding into the food these days to make it more enticing flavor wise, all so you will buy more. I felt like I was running through a gauntlet. How do parents do this, I thought?

At the conference, Sandra had this very question, and sought out resources to help her move her children to eating Paleo. Let’s face it, in some cases, for us adults making the transition wasn’t easy. But we can read up on why Paleo is good for us and understand it. Kids, well, they just want their food to taste good. Period. Half the time it is a battle to get them to eat, let alone to eat healthy. So, below are some simple tips, resources, and encouragement to help move your kids to eating Paleo.

Below is geared for the older children who have established eating patterns that include processed/junk foods. For these children, it is a harder task to get them to eat Paleo. The following are some tips to help parents move their children to eating foods that are good for them:

1. Sit down with your children and explain WHY you are wanting to eat healthy. Informing kids help them to process why things are changing. They understand more than you know. Sandra found a wonderful book for children at the Paleo FX conference entitled: Eat Like a Dinosaur by the Paleo Parents. It includes a story about why we eat Paleo and includes recipes tested by another family.

2. Purge your pantry of processed/junk food. If you have it in there, they will want it. Plus, it would be very easy for you to give in with those foods after a tantrum. If it is not there, neither of you would be tempted.

3. Look for recipes that you all would enjoy as a family. You will wear yourself out trying to cook separate meals for the adults and children. Ask your children to list their favorite foods from the Paleo list. Look for recipes that will include those foods.

4. Involve your children , as best as you can, by having them help cook. In the same vein, empower your kids by giving them a choice between two healthy options. Strawberries or carrots? Chicken or Beef? If they have some control over what they eat, it makes them feel more ownership and empowered.
5. Make meals FUN. Use cookie cutters, pancake molds when baking Paleo. Make one night a breakfast for dinner or favorite color meal. Call each menu item something fun – like Superman Steak, Popeye Spinach, Green Lantern Asparagus.

6. Going Paleo doesn’t mean you cannot bake your children cookies or give them treats. Just make Paleo treats. When I was in Houston, I made some Paleo Cookies. Zach loved them and kept asking for more Paleo cookies. Just like with all treats, they should be limited, but it doesn’t mean you forgo them. Just rethink your treats.

7. Know that kids will NOT starve! They will eventually eat anything. You just have to be strategic about it. Here’s the key if they will not eat what is offered: Do not allow them to snack before or after dinner. If they say they are hungry, give them a choice – eat the dinner that was offered or go find something else to do. Do not let them raid the fridge or pantry at anytime. You have to be firm and consistent. Most kids will start eating after a day of that. Parents, this is where power struggles can come into play. This doesn’t have to be a throw down, just calmly offer the meal and the choice.

8. If you find something Paleo that they DO like, keep offering it as a meal until they get bored and want try something different.

9. Try to do as many Paleo meals as possible. When they do eat non-paleo food, ask them to tell you how they feel afterwards. Sometimes if you can get them to pay attention to how foods affect them, they would be more willing to avoid them.

10. Don’t give up and don’t feel guilty. Often, parents get discouraged and after some pushback from the kids, they give up. Keep at it. Keep at it. Keep at it. Sometimes it takes awhile for it to sink in or for them to get that you really are serious about it. Even adults go through some periods where we fall back and don’t do Paleo/Whole 30 as strictly. But each time we learn something new or something becomes more engrained.

Above are just tips. Some will work, some won’t. You know your kids. Just start somewhere. Start by making one meal a day Paleo, until it turns into two, etc. Before you know it, they will be turning down processed potato chips and clamoring for the healthy Kale chips.

Here is a fun, easy Paleo snack recipe:

NUTTY MONKEYS
2 bananas
1/4 cup almond butter
handful of macadamia nuts (can use other Paleo approved nuts of your choice)

Chop macadamia nuts and place on a plate. Peel bananas and cut into thirds. Melt 1/4 cup almond butter in a small saucepan on medium heat until smooth. Using a fork or a skewer, dip the banana chunk into the melted almond butter. Immediately roll into the nuts. Place banana on a plate and freeze. To eat, slightly thaw banana for a few minutes. Serving size: 2 chunks.

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You cannot be healthy without adequate sleep. Period.

GET MORE SLEEP!!!

All of us are insanely busy and I know sleep is not at the top of our priority list.  Yes, everyone does need different amounts of sleep, but are you getting the right amount for you?

Many of us want to sleep as little as possible—or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. We all know exercise and nutrition are essential for optimal health but we sometimes ignore that so is sleep. The quality of your sleep affects the quality of your waking life, including your mental health, productivity, emotional balance, physical vitality, and even your weight!!

Your biological clock or circadian rhythm, is regulated by processes in the brain that respond to how long you’ve been awake and the changes between light and dark. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.

Adapted from: Your Guide to Healthy Sleep (PDF) The National Institutes of Health

How many hours of sleep do you need?

Average Sleep Needs
Age	Hours
Newborns (0-2 months)	12 – 18
Infants (3 months to 1 year)	14 – 15
Toddlers (1 to 3 years)	12 – 14
Preschoolers (3 to 5 years)	11 – 13
School-aged children (5 to 12 years)	10 – 11
Teens and preteens (12 to 18 years)	8.5 – 10
Adults (18+)	7.5 – 9

According to the National Institutes of Health, the average adult sleeps less than 7 hours per night. In today’s fast-paced society, 6 or 7 hours of sleep may sound pretty good. In reality, it’s a recipe for chronic sleep deprivation.

While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more (see box at right). And despite the notion that our sleep needs decrease with age, older people still need at least 7.5 to 8 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.

This is not a one size fits all chart!  Go by how you feel, if you are feeling tired and groggy you simply need more sleep!

It may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness.

The effects of sleep deprivation and chronic lack of sleep

• Fatigue, lethargy, and lack of motivation
• Moodiness and irritability
• Reduced creativity and problem-solving skills
• Inability to cope with stress
• Reduced immunity; frequent colds and infections

• Concentration and memory problems
• Weight gain
• Impaired motor skills and increased risk of accidents
• Difficulty making decisions
• Increased risk of diabetes, heart disease, and other health problems

Wonder why you sleep better on Vacation!!?  Your room is set up for good sleep and you are less stressed.

So what can you do to set your room up for better sleep?

Step One: To increase melatonin levels at night, turn off any sources of light, including the television and the computer.  The light produced by the screen tells the brain to reduce melatonin production and stimulates the mind instead of making it relax.

Use only low-wattage bulbs in your bedroom.  When it is time to sleep, make the room as dark as possible.  Try to cover any source of light such as electrical displays and windows that let in light from the street.  You can also use an eye mask to shut out light.  When you need to go to the bathroom in the middle of the night, use a flashlight.

Step Two: Keep it cool.  The right temperature and adequate ventilation ensures that you’re comfortable throughout the night.  When it’s too hot or too cold, sleep can get disrupted.

Step Three: Keep sound out.  If noise  cannot be completely eliminated, “drown” it with another sound that is relaxing, such as soothing music, recorded sounds of nature (ocean waves, light rain), even the drone of a fan or muted, white noise from a radio.  When all else fails, use earplugs to block out outside noise.

Step Four: De-clutter your room.  Do not put exercise equipment in your bedroom.  Keep electronic devices (such as a cell phone) that may disrupt sleep out of your sanctuary as much as possible.  If you must have your cell phone nearby, make sure it is face down so the light will not  wake you when you receive a notification or a call and turn the volume down or put the phone on vibrate.  Additionally, do not put a television in your room so you can avoid watching right before going to bed.

Step Five: Lie in comfort.  Choose a bed that is most comfortable for you.  It should be big enough to allow you to turn and stretch comfortably.  The mattress and the pillow/s should be have the right balance of softness and firmness to make lying down comfortable, provide adequate support, and should not cause back or neck pain when you wake up.

Step Six: Use your bedroom exclusively for sleeping and sex.  Do not work on your bed and in your bedroom.  This will help your body associate being inside your sleep sanctuary with resting and sleeping.

A good night’s sleep should not be a luxury that you can only afford to enjoy once in a while.  It is one of the body’s most essential needs and should be satisfied every night.  Turn your bedroom into a place of rest and refuge for your mind and body and you will always wake up refreshed, energized, and ready for anything the day may bring.

Information from :

http://chriskresser.com/beyond-paleo-9

http://pathways4health.org/2010/11/29/december-2010-stress-sleep-and-the-cortisol-connection-honoring-the-body%E2%80%99s-cortisol-clock/

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Tajin, deliciously genius

Since visiting my brother Rob in Houston, I have discovered a delicious genius – Tajin. Where has this spice been all my life? Sandra taught me to put it on avocado and fruits. Sometimes, I put it on my hands and lick it off, it is that good!

Well, today a friend of mine is a food blogger on a site called A Sweet Simple Life. She cooks gluten free. I LOVED her post so much, that I want to share the recipe because a simple adjustment makes this recipe Paleo. She used kidney beans. I am sure this soup is yummy without it. You could add any veggies you like, just cook the harder veggies slightly so they are soft in the soup. I think I might add spinach to this. I cannot wait to try this.

Tajin Chicken Chile

Olive Oil
1/4 purple onion, minced
3 garlic cloves, minced
2 tablespoons ground cumin
2 teaspoons chile powder
2 tablespoon tomato sauce (I like El Pato)
2 cups chicken broth
2 cups water
3 bay leaves
1 chicken breast
Salt
1/2 red bell pepper, diced
4 lime or lemon (and lime juice) wedges

Heat oil in a small stock pot. Add onions and garlic and let cook for a few minutes, until onions are just browned.Add chile, cumin, and tomato sauce. Stir into a thick pastes. Add broth and water. Bring to a boil.Add bay leaves and chicken breast. Simmer for 30 minutes. Remove cooked chicken and shred with a fork. Place back in pan. Add bell peppers. Let simmer for 10 more minutes.
Serve hot with a lime wedge.

Thanks Heather for a yummy inspiration. If you all get a chance, check out her blog. It is beautiful, and she has some wonderful recipes that with some slight adjustments, we can make it Paleo.

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Exercise Your Will Power

This week was my husband’s Birthday and I admit it was a struggle to stay away from eating his delicious LOOKING Key Lime Pie.  My Whole 30 has been going well, and I honestly have been impressed my sweet tooth has not acted up more so than it has, however this past Tuesday the fact that I could not have any of this Key Lime Pie made me want to attack it and spoon feed myself with my hands.  It is an undeniable fact, the more we deny ourselves something over and over again, more often than not we give in.  The only barrier between me and this pie, was that if I gave in, I would have to tell Rob my Whole 30 was over and I didn’t make it.  My own willpower was not enough to stop me, accountability was my stop sign.

We all need to be honest with ourselves and realize that we cannot stop ourselves and use our willpower all the time.  Why?  Because will power is a commodity that is quickly exhausted.

Are you ever going to eat cake at a Wedding or Birthday party again? Probably.

We are all tempted by something sometimes, even the strongest of us, whether its cookies, chips, doughnuts or candy we have to admit that will power will fail us, but the more we use our will power and think the effects through, the stronger our will power can get!  Think of it as a muscle being worked out, the more you pass on pancakes or sweets the stronger your will power muscle will get!

Let’s make this realistic here, this is a typical day for some:

-Avoiding the doughnuts a co-worker brought to work

-Staying focused on a spreadsheet all morning

-Attending a two hour meeting with a dull boss

All the situations above test our will power; therefore it is slowly depleted throughout the day and when our will power fails us we look for a quick fix: sugar, starch anyone? It is so important for us to think our choices through and plan ahead for our more challenging days. 

So the next time you are tempted, be strong and remember you are exercising your will power.  If you use it, you won’t lose it.

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Spring Ahead

Spring is almost upon us. Visions of Farmers Markets with all their fresh veggies are dancing in my head. Here is a fresh recipe that will make a great side dish as the weather warms up.

Asparagus and Radish Saute

1 TBSP extra virgin olive oil
5 large shallots, sliced thinly lengthwise through the root
2 lb. fresh asparagus, ends trimmed, cut on the diagonal into 2 inch pieces
1 bunch small radishes (about 8 oz.), trimmed and thinly sliced
1 packed tsp. finely grated lemon zest
1 TBSP Ghee
salt and pepper to taste
Juice of 1/2 lemon, freshly squeezed

Warm oil in a large nonstick skillet over medium-high heat. Add shallots and cook, stirring frequently, until wilted (about 5 minutes). Add asparagus and continue to cook, tossing frequently, until asparagus is crisp-tender (about 5-7 minutes longer).

Add radishes, lemon zest and Ghee to skillet. Season with salt and pepper. Cook stirring often, until radishes are just warmed through, about 1 minute. Squeeze lemon juice over and toss again. Season with additional salt and pepper, if desired. Serve immediatley.

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Rodeo Gone Paleo?

Howdy guys!!!  I know many of you will be attending the Houston Livestock Show and Rodeo in the near future and I just wanted to help you be prepared when attending.  Unfortunately there are not a ton of carnival foods that are Whole 30 or even Paleo friendly.  Sorry guys, fried Oreos and fried butter are not part of the Whole 30.  Fortunately in Texas and especially at the Rodeo there is one thing we don’t run short of, meat!!!  There are over 20 different types of bar-b-que at the Rodeo this year so you have many different choices for your protein, just be careful you don’t choose one bathing in their signature bar-b-que sauce all day.  When ordering bar-b-que you should ask to be served the leanest cut of brisket without sauce.  So many of these vendors at the Rodeo, including Goode Company Bar-B-Que, smoke their brisket for hours and there is no need for sauce. 

Goode Company BBQ actually has a gluten-free menu at the rodeo that is certified by the Gluten Free Restaurant Awareness Program (part of the Gluten Intolerance Group), I wish this were the only ingredient we had to watch out for. Goode Company also offers Mesquite Grilled Salmon, Tuna or Redfish).  The only sides safe here are Pico de Gallo and Guacamole.  Goode Company’s rodeo menu doesn’t offer a salad however they have lettuce and tomato for their burgers, so you could have a breadless burger or ask for lettuce and tomato on the side of your lean brisket.

Berryhill Baja Grill sounds like it might be safe but unfortunately, they only offered a limited menu and each of the items had something breaded in it and it mostly has a mayo based sauce in most items. 

Saltgrass Steakhouse has excellent lean bar-b-que brisket and BBQ platters and salads, and on some days if you’re lucky they have green beans! (Ask for extra lean and hold the sauce)

Freebirds Burittos has grass fed beef at all location and at the rodeo they can throw together a burrito in a bowl in a hurry, sadly they are not offering the freedom salad option, but you can have a bowl with steak, chicken, Pico, cilantro, tomatoes and lime!

So, yes there Whole 30 / Paleo options at the rodeo you just need to be careful.  You can always bring your own picnic in the first gate; the only place you cannot bring food into is the stadium.

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