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Published on January 24, 2014, by in Paleo Recipes.
paleo chicken

Courtesy of www.mccormick.com

I’ve been making this paleo chicken recipe now for several months and I absolutely love it. It’s so easy and cheap– anyone can do it, and it only takes about 5 minutes to prepare. Being a single guy with a busy schedule, I love learning about recipes that only require minimal effort. After working all day and then going to the gym, I come home and have about 3 hours before I get to bed. I need a good chicken recipe to keep up with my paleo diet and I’ve found a few that are perfect. Here’s one– you simply toss all the ingredients into some tinfoil, throw it in the oven, and forget about it.

Here’s what you need:

- 2 boneless, skinless chicken breasts

- 1 12 oz bag frozen vegetables, any kind (you can buy the “steam in the microwave” variety if you’d like)

- McCormick Tuscan Seasoning

- Salt and pepper, to taste

- Aluminum foil and a baking sheet

All you have to do is throw the chicken and vegetables together in some tin foil on a baking sheet and season generously with the Tuscan Seasoning. Cook for roughly 30 minutes at 375F, but check it every 10 or so depending on your oven, thickness of chicken, etc. If you feel like cheating, you may also add a little bit of butter, though I wouldn’t recommend it to stay true to paleo. Make sure to leave the top of the tin foil open slightly, otherwise the chicken will take forever to cook. Enjoy!

 
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Published on January 12, 2014, by in Uncategorized.

As a member of the militarcrossfit-logoy, I am all too familiar with the fitness craze that is Crossfit. If you aren’t familiar with it, Crossfit essentially combines strength/anaerobic training with endurance/aerobic training and believe me, it will whip you into shape fast if you stick with it. It is especially popular among military members because many of the workouts can be done in a relatively short amount of time (we tend to be very busy people). Speaking from experience, if you are dedicated and stick with the workouts, you’ll see great results.

A huge barrier to Crossfit training (or any training for that matter) is that even though you may workout religiously 5 days a week, you need to eat well too. You’ll hit a wall in your training if you eat Big Macs three times a week. That’s why you’ll find a lot of Crossfitters who adhere to the paleo diet. In fact the most die-hard Crossfit folks I’ve met have all eaten paleo.

I believe the two go so well together because paleo is a very basic diet– cut out the dairy, eat meat and veggies and keep it simple. Crossfit is a very basic workout program when you boil it down– run fast, lift heavy things, and break a sweat. There’s not much to it!

If you’re here because you’re new to the paleo diet and are trying to eat well and get in shape, you might want to give Crossfit a try. Keep in mind (this is my disclaimer) that if you go to the website your eyes may be bigger than your muscles to start out with– tone the daily workouts down and start out small to begin with; once you do a few of the workouts, by all means increase the weight and reps. Speaking from experience, I know it is very easy to hurt yourself doing Crossfit if you’re not careful– so please, be safe and have fun!

In honor of the partnership between Crossfit and paleo, I’ll leave you with my top 5 ways to stay paleo and get fit with Crossfit:

1. Visit www.crossfit.com to find the workout of the day. There are helpful videos of all the exercises if you don’t know what something is.

2. Eat lots of meats and leave the fat in– after all, we all need some fat in our diets.

3. Eat a snack an hour before your workout– a few cooked eggs work well– and then eat your meal after you’re done to replenish the nutrients your muscles are craving.

4. Veggies, veggies, veggies: They make for a great snack and will give you lots of energy for your workout.

5. Avoid supplements: If you’re really doing paleo the right way, you shouldn’t need to spend $60 on a giant vat of protein powder.

Happy exercising!

 
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Published on June 29, 2013, by in Paleo Recipes.

Paleo Grilled VegetablesI’m a big fan of grilling; not only do I love to do it, but it also fits well with the paleo way of eating. When you think about it, a barbecue grill is just a controlled, more sophisticated way to cook over a fire like a caveman. Plus, it’s a ton of fun and best of all, the cleanup is minimal—all you need to do is burn off the remnants of the last food you cooked and clean the grates once in a while.

But I digress, this article isn’t meant to tout the advantages of grilling, but rather to give you a great recipe for some grilled vegetables.

To me, the vegetable food group is one of the hardest to eat throughout the day; they’re typically not as easy to eat as a piece of fruit (most people aren’t going to eat a potato like they would an apple) and not as readily available. If you’re going to cook some chicken, fish, or steak on the grill, then you only have to toss a few veggies together and throw them on the grill that you’ve got started anyway.

Ok, so here’s what you need:

4 small red potatoes, cut up

Half of an onion, cubed

1 red bell pepper, cubed

1/8 cup butter

¼ tsp each of dried basil, dill weed, parsley flakes

Dash of garlic powder

Dash of seasoned salt

Aluminum foil

Here’s what you’ll need to do with the ingredients:

Combine all the veggies and seasonings; divide them among 3-4 pieces of aluminum foil and cover with a small amount of butter. Wrap the vegetables up in the foil and seal.

Place on the grill for about 15 minutes per side, medium heat.

This recipe yields about 3-4 servings.

I make these vegetables anytime I have chicken or beef on the grill; it’s super easy to make and they’re very healthy for you.

NOTE: do not use frozen vegetables; I have found that not only are frozen vegetables non-paleo approved, but they don’t quite taste the same. On top of that, they’re often full of preservatives, something that we should all be trying to avoid no matter what diet plan we follow.

Enjoy!

 
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Published on May 19, 2013, by in Fitness.

Remember when Subway used to run those commercials with Jared, touting his amazing weight loss on the Subway diet? They would show his before and after pictures and then show him holding a 6 inch sub sandwich. It was amazing! This man lost all this weight just by eating Subway sandwiches!

Jared_Subway

Well the reality is that he didn’t just lose the weight by eating Subway every day for an entire year. While his diet was a huge part of his weight loss, Jared also vastly increased the amount of walking he did; so yes, he was taking in fewer of the bad calories, but he was also burning more of them off by walking a lot more.

As a member of the military, fitness is continually being stressed in my life. If we don’t pass fitness exams, we can face dishonorable discharge. Unfortunately, the diet aspect of fitness isn’t stressed as much as the working out aspect; I have so many peers that run and work out every day of the week, but they eat Arby’s for lunch and dinner. While these habits are less harmful to a 20-something in good shape, they will eventually catch up to my peers.

This is why I think there must be a healthy balance between diet and exercise; you need both to lose weight and maintain a healthy physique. If you’re a die hard paleo fan, here are some ideas on how to not only eat like a caveman, but workout like a caveman as well.

Walk Everywhere You Can

paleo_exercise

That’s right, walk to work, walk to the store, walk to the gym. Whatever is within a reasonable walking distance– walk there. Even if you can’t walk to any of these places, get up and walk around while you’re at work. Cavemen didn’t have cars, and they were constantly on the move to find food. Oh, they didn’t have escalators either, so take the stairs :)

Weight Training Is OK

Paleolithic men didn’t have in-cave gyms with the latest Olympic size barbell sets, but they did have to constantly lift heavy things. So while doing a few bench presses, shoulder presses, and squats isn’t the same as lifting your latest haul of food to carry back to your family, it will simulate the kinds of weight loads that cavemen had to bear.

Try to Find A Balance Between Aerobics and Anaerobics

Often people think that running is the best way to lose weight; while running is a great way to accomplish your weight loss goals, you’re really targeting your cardiovascular system as opposed to that beer belly. And yes, it is great to get your heart pumping and your blood flowing, which is why I do recommend running 2-3 times a week. But you will also want to do some anaerobic types of exercises (i.e. exercises that don’t require long lasting endurance). These exercises, like weight training and sprints, will help build your strength and convert some of that fat into muscle mass. This is how you get toned. So try doing some sprints and short bursts of situps and weight training, it will help you get toned. It will also help you stay true to your paleo goals– after all, paleolithic peoples did not run marathons.

 
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Published on April 10, 2013, by in Paleo Recipes.

Hi folks, I’m back from a bit of a hiatus– I apologize, military life sometimes requires me to travel and be away from my hobbies/other affairs for quite some time, so I hope you’ll understand.

I’ve been getting a lot of questions lately about whether pasta is paleo or not. In fact it really isn’t the pasta that’s not paleo, but the sauces that we tend to put on them. If you go to the store and buy a can of Ragu, heat it up, and pour it on your pasta– that’s not paleo.

Why? Because these types of sauces come packed with sodium and other preservatives which are not only unnatural, but are also unhealthy. Take a look at this label from the back of a Ragu bottle:

 

paleo pasta dinner

Source: www.quitehealthy.com

In 1/4 cup of this pasta sauce there are 490 mg of sodium– that’s 20% of your daily value! And there are hardly any other healthy nutrients in the sauce; note the lack of vitamins and minerals.

So what can you do to make a healthy paleo pasta dinner with a sauce that is good tasting and good for you? I thought you’d never ask. Here’s a recipe courtesy of www.julianbakery.com

Courtesy of www.julianbakery.com

Ingredients (for the Meatballs):

• 1 lb ground beef (original recipe calls for ground turkey)

• ¾ cup onion, finely chopped

• 1 egg, whisked

• 2 tbsp Coconut Aminos

• 1 tsp each of garlic powder, salt, and pepper

Ingredients (for the Marinara Sauce):

• ¾ cup chopped onion

• 2 tbsp minced garlic

• 1 tbsp extra-virgin olive oil

• 2 cans diced tomatoes, no salt added

• Salt and pepper to taste

• 1 tsp oregano

• 2 tbsp fresh flat-leaf parsley, finely chopped

Ingredients (for the Spaghetti):

• Spaghetti squash

Ingredients (for the garlic toast):

• 1 slice coconut Paleo Bread™

• 1 tsp minced garlic

• 1 tsp butter

Directions:

1)      Preheat oven to bake at 350 F

2)      In a medium-sized mixing bowl, combine ground meat, onion, egg, coconut aminos, garlic powder, salt, and pepper.

3)      Form ground meat mixture into 1-inch balls, and place on two parchment-lined baking sheets.

4)      Bake at 350 F for 25 minutes.

5)      In a sauce pan, sauté onion and garlic in olive oil on medium heat.

6)      Once onion and garlic have reduced and infused the olive oil with flavor, add two cans of diced tomatoes.

7)      Add salt, pepper, oregano, and parsley to sauce and stir, combining all ingredients.

8)      Bring sauce to a boil, turn down to simmer, and let simmer for 20 minutes covered.  If sauce starts to boil when covered, then remove lid.

9)      While sauce is simmering, cut spaghetti squash in half and remove seeds.

10)   Microwave each half for 10 minutes, and scoop out squash with a fork into a bowl.  Alternative cooking method is baking the spaghetti squash.

11)   Toss spaghetti squash “noodles” with sauce, top with meatballs, and serve.

12)   Toast Paleo Bread™ to your liking.

13)   Add minced garlic towards the end of toasting, and then top of butter.

Prep Time:

• 15 minutes

Cook Time:

• 35-45 minutes

Serves:

• 4

 
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Published on February 12, 2013, by in Paleo Recipes.

Paleo IngredientsYou may already know the basics of the paleo diet: if it’s processed and wouldn’t have been eaten by our paleolithic ancestors, don’t eat it. That’s an easy diet to follow, right? Well, not really when you think about it.

The general definition that I use to describe the paleo diet is extremely broad; it sounds simple, but when you really start thinking about it it encompasses so many different types of foods and ingredients that it may be hard to get going with the diet.

If you find the diet to be a bit confusing, you’re not alone. That’s why I decided to put together this little list of items that you should have in your kitchen if you want to follow the paleo diet– I’m calling them the building blocks of the paleo diet. Keep these main ingredients fresh and handy if you’d like to cook paleo meals.

In The Fridge

Before I get into the specifics, let me say that you should really have as many organic things as possible– artificial hormones are part of the problem, so stay away!

Here is my list of things that I always have in my fridge (always organic, when applicable):

  • Eggs
  • Vegetables (broccoli, carrots, celery)
  • Fish
  • Chicken
  • Red meats (ground beef) or pork
  • Lettuce and a little vinaigrette

I will usually have some milk, cheese, and yogurt in the fridge, which isn’t necessarily paleo, but they’re healthy in small doses nonetheless.

In Your Pantry

  • Almonds, cashews, and other nuts
  • Dried fruit mix
  • Granola
  • Potatoes
  • Coconut Oil
  • Honey
  • Cocoa powder
  • Canned tuna

I will also keep a few spices on hand, such as pepper, cinnamon, chili powder, and basil in case one of my recipes calls for it.

Now that you’ve got the basic ingredients, you’re ready to make some meals. Check out the rest of the site for recipes and don’t forget to check back often for updates!

 
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Published on January 29, 2013, by in Uncategorized.

Coffee is in many ways a very modern drink– as time has gone on and the modern day office job has evolved, humans have relied more and more on coffee to get them through the work day. Just look at this chart to get an idea of how much coffee consumption has increased worldwide since 1852 (source: unctad.info):

paleo coffee

As you can see, we have really become a world of coffee consumption. In reality, coffee by itself isn’t extremely unhealthy. In fact, there have been studies done which show the health benefits of consumption of a small amount of coffee each week. What makes our modern coffee drinks so unhealthy is that we add chocolate, cinnamon, cream, sugar, and all kinds of other things to our coffee (read: empty calories).

So, is coffee paleo-approved?

The short answer to this question is yes; coffee is found in nature– it comes from a plant and, as such, is something that (theoretically) would have been available to our paleolithic ancestors. Now, they most likely would not have had the technology that we have which allowed them to brew coffee in the traditional sense, but since it’s a natural substance I say it’s ok for the paleo diet.

I will add this caveat: when you start to add all kinds of chocolate, cream, sugar, etc to your coffee, it becomes non-paleo due not only to the fact that our ancestors would not have eaten these substances, but also because these things are generally unhealthy for you anyway and should be avoided.

I’ll admit that I slip up and put a little sugar in my coffee on occasion– I think that this is acceptable, as long as you don’t overdo it (everyone is entitled to a treat here and there).

One final note on coffee: the caffeine in coffee receives mixed reactions from many health professionals. On the one hand, small amounts of caffeine have been proven to increase alertness and improve cognitive performance; on the other hand, large amounts of caffeine can cause heart, sleep, and weight problems. If you’ve noticed a common theme to my writing on the paleo diet it’s that I am a big believer in moderation. On the same note, I feel the same way about caffeinated coffee. On occasion it is fine, but make sure you educate yourself on the pros and cons of drinking caffeinated beverages, especially in relation to paleo living.

 
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Published on January 11, 2013, by in Paleo Recipes.

Tomato Beef Broth RecipeHi everyone!

Sorry I’ve been gone for so long– I took a nice long sabbatical from work over the Christmas holiday and was quite honestly just enjoying spending time with my family.

Since it’s been a while since I’ve posted anything for you, I’m going to start a new monthly feature called the Paleo Recipe of the Month. Here’s this month’s recipe, I made it the other night and really enjoyed it. I hope you do too!

1 pound beef top round steak, cut into small pieces (about 1 inch)
1/3 cup flour
6 ounces portobello mushroom caps, cut into small pieces
1 tablespoon vegetable oil
2 onions, cut into thin wedges
2 cups fresh baby carrots
1 14.5 ounce can beef broth
2 14.5 ounce cans petite diced tomatoes with garlic & olive oil or 2 14.5 ounce cans diced tomatoes with basil, garlic & oregano
1 cup tomato juice
  Salt and black pepper to taste
3 tablespoons water
  • Preheat oven to 325o F. In a plastic bag combine beef and 2 tablespoons flour, seal and shake to coat beef. Heat the oil in a Dutch oven over medium heat until hot. Add beef and brown.
  • Add remaining ingredients except water and flour. Mix well and cover. Bake for 1½ hoursor until the beef is fork tender. In a small bowl, combine water and ¼ cup flour; beat with wire whisk until smooth.
  • Remove stew from oven and gradually add flour mixture, stirring gently to blend. Cover and return to oven for an additional 30 minutes.

The whole thing should take about 2 hours to cook and 10 minutes to prep.

Makes 6 servings.

 

 
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It’s no secret that modern eating habits have led to many so-called “diseases of affluence”– things like diabetes, obesity, etc. These were issues that our ancestors never had to deal with. In fact, many studies have shown that the modern increased intake of carbohydrates and sugars have directly caused many of these diseases.

Fortunately, the paleo diet seeks to address these types of issues. A big problem comes when trying to make dinner, since carbohydrates make up such a large part of our modern-day dinner menus.

I stumbled upon a lot of great recipes in the new cookbook that I bought (see the link on the right sidebar for more). I can’t really share the exact recipes with you due to copyright reasons, but I can give you a few pointers that I’ve found will help you think paleo when it comes to cooking dinner.

First of all, focus your dinner around the meat– the paleo diet encourages lots of meat consumption. Namely, choose a lean meat like chicken or low-fat beef. Feel free to add any spices you like (I like adding marinade to my chicken and Montreal steak seasoning to my steak).

The paleo diet really lets you get creative when it comes to vegetables. You really can add any vegetables you want to your dinner. You can cook the vegetables in the same pan as your meat, and even add some spices or marinades to them as well. I like making steak with sauteed bell peppers… I’m getting hungry just thinking about it.

So there are a few basic pointers for you. For more recipes feel free to check out the cookbook, the link is on the right hand side of the page or you can just click here. The full review of the cookbook can be found here. Thanks for reading!

 
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Hey guys,

Mike here and you’re reading my uncensored review of what I really thought about The Paleo Recipe Book. You most likely are here because you are trying to figure out what foods are on the paleo diet.

Note that this a review though, if you’re looking for The Paleo Recipe Book’s website then click here.

Why am I writing this? Well, when I was thinking about buying The Paleo Recipe Book, a paleo cookbook, there weren’t many real reviews around and I didn’t even know if the foods included in the book were approved for the diet, so I thought I’d write up a quick review to help any of you who are in the same position I was. But be warned, I’ll be going into both the good and the bad points, so if that’s something you might not want to hear, then you may as well leave now.

There’s not really a lot of information out there about what foods fall under the paleo umbrella or the so-called “paleolithic caveman diet”, so I was skeptical right off the bat to try this paleo cookbook; in addition, there are other paleo cookbooks out there to choose from. But I figured for $27 I might as well give this one a try. First off, the book is an instant download which is absolutely wonderful. I didn’t have to wait to receive the book in the mail; I simply saved it to my computer and could reference it whenever I wanted. I even saved a copy onto my iPad so I can reference the book in the kitchen.

I never really enjoyed cooking much, but I also know that certain diet programs require you to spend hundreds of dollars a month on food, so I figured I’d better get to liking cooking or pay the price! The Paleo Recipe Book has a lot of REALLY simple recipes—even for a guy like me, I was able to understand and easily make the dishes.

Click here to visit the Paleo Recipe Book official site.

Everything is laid out nicely and the book is basically idiot proof. It really is a great paleo diet cookbook.

Another thing that is great is that there are 370 unique recipes involving different ingredients and meats, so you’ll never get tired of eating the stuff in the book. I’ve had the book for a few months now and I haven’t even tried everything yet since there are so many recipes. Oh, and did I mention that the food is actually pretty darn tasty? I didn’t know that foods for the paleo diet could taste so good.

Now for the negatives: If you’re looking for an actual, physical book to hold in your hand, move on. This book is only available as an eBook. Also, everybody tends to react differently to different diets, so there’s really no guarantee that the book will work for you, although based on my experience and other reviews I’ve read you’ll end up losing weight and feeling healthier.

I could list some of the foods/recipes that are in this paleo cookbook here, but I’d rather not be sued by the creators of The Paleo Recipe Book. Instead, I’m just going to link you to their site—it worked well for me and, hey, if you don’t like it you can always return it for a full refund.

Click here to visit the Paleo Recipe Book’s official site.