Happy Labor (or if you are in Canada like me – Labour) Day, All!
It was another hectic week in the field that took me to the little town of Winifred, Montana where the only internet coverage was at the grocery store and eating out meant at one of the two bars in town. One of these days I’ll get out a full write-up on making healthy – whole-foods friendly – choices while traveling, but not tonight. Here’s a quick one for you this week.
If you’re grilling out for the holiday, how about a super healthy treat? Try Everyday Paleo’s Grilled Peaches! (http://everydaypaleo.com/2011/08/30/grill-those-peaches-while-you-can/)
Three weeks down for all the CFC Warriors in their 30-day nutrition challenge. How are you faring? Are you still faithfully logging your food? If you haven’t started to – now is a great time to add specifics to your log such as how many ounces of steak or how many cups of broccoli. Knowing what you are eating is a great first step. Knowing how much is important too. Give it a try and see what you come up with!
A topic of thought came up in the email that was circulating about everyone’s progress thus far. In the last post, I recommended putting the scale away because as we saw in almost every post – weight was the most common comment! If you are tracking your weight weekly please take these numbers with a grain of unrefined sea salt. Weekly weigh-ins can be a great motivator, but they can also be destructive. Don’t take them too seriously as it is your one month weight loss that will be most dramatic. That being said – it is also very important to understand that the greatest amount of sustainable weight loss in any week is ONLY 1 to 2 pounds. That’s right. ONE to TWO pounds only.
Now you are probably going to drop your jaw and raise your hand and jump up and down saying but, but, but! But nothing guys. Two pounds. Here’s the deal – we are talking about SUSTAINABLE weight loss. This is weight that you burn off entirely and it stays away. That is 7000 calories of pure stored energy gone. Never to return. Not a Biggest Loser style 12 pounds this week one pound next week gain it all back as soon as you get home type of loss. This is two pounds that you will never see again. Congratulations. :-)
Caveat – with the loss of fat (fat actually never goes away, you just deplete it) you will also lose stored water. And when you cut out foods such as grains and beans the body releases a lot of the extra water it was storing for the processing of these foods. So in the first few weeks of a nutritional change such as Paleo and Whole-food you will notice losses in the four, five, ten pound range depending on your previous body composition. At the end of 30 days your body will be closer to its’ optimal state of hydration and you will see numbers more in-line with real and sustainable weight loss. Did you lose four to eight pounds? That’s exactly where you should expect to be. Again, congratulations.
Challenge of the Week: How many Tabata rounds does it take you to complete one mile? Run 20 secs on, 10 secs off until you complete one mile. Figure out your total time and your ON time. You’ll surprise yourself!
Here’s a recycled list of great resources that was posted on the blog at cnhnutrition.blogspot.com back in early February. And it includes a recipe for PIZZA!
Nutrition Tip of the Day: Sign-up for a daily email or blog feed. Research indicates that those who receive and read a daily email (from a blog, news source, even friends) in regards to something they are interested in (nutrition, anyone?) will be more likely to continue to educate themselves and become more involved in that area. Has anyone wondered yet why I take the time to send you an email a day? It keeps me on track too!
Here are some favorites of mine and Bonnie of TheNakedKitchen.net:
· The oracle of everything whole, healthy, and natural (and quite a bit else – really, if you can't find it here he's sure to be posting about it in a day or so!) – Mark Sisson's MarksDailyApple.com
· Robb Wolf's Blog
· Sarah Fragaso's Everyday Paleo
· The Keatley's Health-Bent
· KristenW's Food Renegade
· Dr. Kurt Harris' PaNu
· Chris Kreeser's The Healthy Skeptic
· Don Matesz Primal Wisdom
· Andrew Badenoch's Evolvify
· The Food Lovers' Primal Palate
· CFSCC EAT THIS!
· Doug Robb's Health Habits
· CF KOP Nutrition
· The Foodee Blog
· The Nourished Kitchen – minus the grains of course!
· The Weston A Price Foundation – again, great information, minus the grains!
· Casey and Karen's Purely Primal
You can check out my fitness blog and training facility as well as checking out what Bonnie has eaten every day this year! (Really – if she can get in ALL 245 days so far, can’t you do 30? Myself included! I’m horrible at this! Just look at my lately-seldom updated blog…)
I could go on and on feeding you more web rolls than you could possibly read in a day. But get on these sites and start to dig through them. The articles are informative, the information solid, the recipes delicious, and the time well-spent. Click the links. Check out what they're reading too! It's an amazing community that would love to have you as a member. And be sure to pass any sites you find along the way back to me! I'll send out an updated list in a month or so.
Disclaimer: For those of you who don't know – Bonnie is my little sister, who all on her own, decided to cut out grains for health reasons. Then it was beans. Lately – dairy. Almost 40 pounds lost this year and doing a great job motivating her co-workers and our family to eat more nourishing foods every day.
And now for the good stuff! Pizza. Take this recipe and make it your own. I use only cheeses, meats, veggies, and oils – no tomato sauce. And I always make the crust and put it in the oven for 12 to 18 minutes, flip it, then top it, and re-stick it in the oven until it's all melted gooey deliciousness. Mmmm. Enjoy!
Perfectly Paleo Pizza
Today's recipe is a pretty good pizza substitute, if I say so myself. It's based on a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass (the book's website ishere).
Ingredients (for one pizza "crust")
1/2 cup almond flour
1 Tbsp grated parmesan cheese
1 tsp olive oil or other oil
1/2 tsp dried oregano
1/2 tsp dried basil
1/4 tsp dried thyme
large pinch salt
(optional) 1/4 tsp garlic powder, if you like that sort of thing (I do)
Preheat your oven to 325 degrees F.
Combine all ingredients in a bowl and mix until it forms a thick, sticky batter.
Spoon the dough onto a piece of parchment paper that's been lightly oiled (this will prevent it from sticking to the paper) on a cookie sheet.
Pat the dough into a thin circle, about 20cm/8in in diameter (I use a piece of plastic wrap so my hand doesn't get sticky).
Spoon some tomato paste on top and spread it out to use as the "sauce".
Put whatever you want on your pizza (I like sliced tomatoes and sliced grilled chicken), and cover with grated cheese.
Bake for about 20 minutes, turning the oven up to "broil" for the last couple of minutes to brown the cheese slightly.
You may not be able to pick it up and eat it with your hands like traditional pizza, but it's good nonetheless!
To relaxing – in real time.