Nutrition: Breakfast Ideas, 30 Jan 2012

Hello, All! How does the end of January find you? I trust that you’ve made some simple changes in your lifestyle by now. Have you had any trouble incorporating some of these strategies? One of our readers sent in a question just such a issue. Hopefully, you will find something to help yourself out as we answer it.

 

Side Note: No new welcomes this week. If you have any friends or family who should be getting these emails pass their contact information along so we can help them too! And as always, these emails can be forwarded and are always available for viewing at our blog: http://lancowholefoods.blogspot.com.

 

Reader Question: “This week [my] family has been enjoying some recipes found on Health Bent, and so far so good.  Just wanted to get your input for breakfast suggestions.  I’m usually running out the door at the last second; head wet, only one sleeve in the jacket, and if it’s a frosty morning my windshield wipers and washer fluid are going at high speed.  I’ve been grabbing a bowl of cereal to eat at my desk, but realize that may not be the best choice.  Do you have any quick breakfast ideas…or something that can be pre-made and re-heated?”

 

Response: It’s great to hear that you and your family have found some healthy (and from my experience with the Keatley’s – DELICIOUS) meals! Health-bent, as well as, Everyday Paleo (a very kid friendly food site and book since she has 3 of them ages 3 to 15) are excellent resources. Also be sure to check out TheFoodee.com as it is a clearing house of meals from more websites than you can imagine. All made with healthy whole food ingredients and they have that nifty grocery list function.

 

Now, to your question. That’s a very normal issue with most people. Especially any who have kids. I know that the simple answer “Wake up earlier” is most likely not the one you want to hear since you’re probably dragging yourself out of bed with an alarm (which leads to the next suggestion…”Go to sleep earlier”). So! I have a solution for you. Pre-made breakfasts. Or in my house – leftovers. To quasi-quote Bobby Boucher’s momma “Cereal is the devil.” It may be quick and easy but it has nothing in it you want or anything that will help your body heal and work naturally. Not even granola does it. You need a solid 3 to 4 oz of protein and a couple servings of fat to get going. You can have some carbs or not – it doesn’t really matter. Breakfast cereal is nothing BUT carbs. That’s why you are also probably hungry again within a couple hours.

 

So what would I eat? Well, since you are not going to be whipping up a quick omelet with sautéed veggies – how about a Chorizo Breakfast Casserole? You can make this crustless quiche-like meal at any time, cut it into servings and tuck it into some Tupperware for a quick grab and go. That’s what we do at my house! Or take some leftover chicken (you should always cook a couple more pieces than you need for the meal) shred it, add some shredded apple and nuke it until it’s hot and steamy. Add a dash of cinnamon and some crushed almonds. YUM! Sarah from Everyday Paleo and Megan from Health-Bent both have many recipes on their sites that are prebake breakfasts. Tomato boats (halve a cooking tomato and crack an egg in it – then bake), Egg Muffins (scrambled eggs with all kinds of great veggies mixed in, baked in muffin tin), Breakfast Pizza (With or without a delicious almond flour crust – see our blog for the crust, add any toppings you want!) Most of these can be prepped beforehand and tossed in the oven while you shower. Or cooked over the weekend and put into baggies for a grab and go. The muffins are great to make mini-size, stick a bunch in a bag and freeze as a back-up. (Remember, just because it’s “breakfast” does not mean you need to be eating “breakfast” foods – a piece of baked salmon and a hand-full of almonds is a delicious way to start your day!)

 

And now some other thoughts: Next week you will start seeing a weekly work-out on the Monday post. Now that you have pulled your eating in-line it is time to supercharge your fat-burning monster with some high-intensity exercise courtesy of CrossFit Collective. They are all very easy to do, can be done anywhere, and usually take only 10 minutes or less, 3-4 times each week. Also – if I remember correctly, the twice-a-week fitness class from the NH Rec will be starting up after work soon. Take advantage of both!

 

I look forward to your comments and questions. I will never use your question for a posting unless you have given me your permission. Your privacy is of the upmost importance to me.

 

To starting the day. With a full tank.

Mike.

 

 

Nutrition: Recipe; 25 Jan 2012

Good Wednesday, All! The weather has been decidedly whacky this week so Recipe Wednesday comes to you with a deliciously wacky food that most Southerners embrace and most Northerners shun. Okra.

 

Combined with a seared pork chop (try a dry marinade of Middle Eastern 7 Spice) this is a quick and easy supper that’s hard to beat. Not to mention some motivation to find your motivation! It’s a two-for-one. Head on over to The Naked Kitchen and enjoy! ;-)

 

Okra with Tomatoes and Bacon

 

I will be traveling on Thursday and Friday this week as I seek a new position within our great company. Look for a new post next Monday and until then, take great care of yourself. You are the keeper of the only physical body you will ever own. Enjoy a great walk!

 

To motivation. And what makes us achieve more.

Mike.

Nutrition: Goals and Rewards, 23 Jan 2012

Good Monday to you!

 

Did you survive the blizzard that swept through the county late Friday evening? I found it an invigorating work-out to shovel, shovel, shovel away! Especially after I locked Miss Audrey (my Jeep) into 4-High to crank out the Filthy Fifty at CrossFit Collective with ten of my equally brazen bad-weather barons (not a bad alliteration if I do say so myself…). It wasn’t my finest thirty minutes in my training but it exposed to me exactly what happens when I made the choice to not consistently push for my goals. So today I bring you a quick blurb on the tenets of goal setting and rewards.

 

First, a warm welcome to Teresa, our newest member!

 

There are many posts on a tremendous number of fine sites out there. I even believe that we have one or two on our own blog from last year about it. However, I feel that it is best to pull some of this together and let you expand upon it yourselves. That is the way we learn best right? “I remember 10% of what I hear, 20% of what I read…60% of what I do, 80% of what I teach others.” So after you work on this yourself – take a few moments with the whole family at the dinner table and come up with some goals for everyone!

 

Goal setting is easy. Really, it is. We set goals all the time. “I’m going to get up tomorrow at 6:30.” “Tonight, I have to write my mom an email.” (Or in my case, Christmas thank-you’s!) “This year, we are FINALLY going to take that vacation to Teton National Park.” See? All the time.

 

What do these goals have in common? Other than the fact that most get pushed under the rug for another year (there truly is no MOTIVATION to complete them; New Year’s Resolutions, anyone?)… They all are only partially complete and there is no system for reward OR punishment. What happens at work if you hit all of your goals for last year? You get a good PLM score, a bonus (sometimes), and usually a raise. Not bad, right? What happens when you don’t hit your goals? You’re begging to keep your job. That sucks, right? Okay – so we agree. Back to that soon.

 

I can see the hands waving from across the cubicle sea! “So what kind of goals should we have?” and “How do you make a good set of goals?” Okay, maybe those aren’t the exact questions you are asking…but they should be! Let’s tackle question one:

 

What kind of goals should we have?

The experts (people who we pay for this kind of information) say that we should have short-term (3-6 months), mid-term (2 to 5 years), and long-term (10+ years) goals. I agree – kind of. In my opinion, we should be certainly have all of these but our goals are ALWAYS time-specific so breaking them down this way is a moot point. Let’s work on it this way:

1.       Pick 5 areas of your life you would like to improve. Might I suggest – Nutrition, Fitness, Emotional, Cultural, and Social?

2.       With each one, determine your motivation for improving that area of your life. Such as, “I want to be able to play duck-duck-goose with my grandkids when I’m 60.”

3.       Then take a few minutes to view your current state and what is keeping you from doing this. “I can’t stand up from the couch and walk to the bathroom without being out of breath or needing a cane now.”

4.       Place your motivation at the top of the page. Then list out the acronym SMART and start to draft your newest goal: (I did not make this up – CNH uses this same system to define personal work objectives)

a.       S – Specific: The objective is concrete, detailed, focused, well-defined, results and action-oriented

b.      M – Measurable: The objective is measurable and the measurement source is defined

c.       A – Attainable – the objective is achievable and challenging

d.      R – Relevant – the objective is relevant to your motivation

e.      T – Time bound – the objective has a deadline

5.       Fill in your chart!

a.       S – I will attend a one-hour fitness class at CrossFit Collective no less than 3 times each week

b.      M – I will be able to play duck-duck-goose with the grandkids whenever they want (yes, your motivation can be what you use for measurement)

c.       A – I’ll probably only be able to watch one hour of TV instead of three, but I will adjust to make sure this happens and I will find a friend to go with me so I can’t just FLAKE!

d.      R – This goal will help me become stronger and more fit so that my I will be able to play with my grandkids whenever they want!

e.      T – I will accomplish this goal within 2 years because I will be 60 and they will be old enough to run by then!

6.       Now, give yourself a way to track your progress.

a.       Gretchen Rubin, author of The Happiness Project, uses a calendar complete with stickers and stars for each day she hit that goal.

b.      The athletes at CrossFit Amundson use a similar matrix chart that checks off a box each time (useful for task-oriented goals instead of time – i.e. By April 15^th, I will attend a local art gallery or museum eleven times).

7.       Don’t forget accountability! It is a very good practice to decide on a way that you can be held accountable. Many people believe that as soon as you decide to do something – tell everyone! Heck, post it on your Facebook page. That way you are more likely to do it because who wants to talk to a friend they haven’t seen in a while and get this question, “So how’s the duck-duck-goose thing going?”  when your answer ends up being some kind of mumbled response because you’re still lying on the couch out-of-breath from that last bathroom break? Plus, it’s always more fun to do something with friends. They keep you honest and on-track.

8.       And finally onto the rewards! Determine how you will reward your effort. I always suggest three levels. The 99%’ers, the 80/20, and the Didn’t Get It.

a.       Rewards can come in all shapes and sizes. For most of us, we used to reward effort with food and frivolity. This just won’t cut it anymore. You can easily take 30, 60, or 90 hard days of working on your goal and toss it out the window of a moving train over the cliffs of Dover essentially ruining your effort. Think this one through.

b.      For example: If you just completed 30 days on the Whole30 program (go 99%’ers!) there is nothing wrong with going out to celebrate at a high-end restaurant where you can order clean, nutritious foods and won’t get a smorgasbord at serving time. However, you probably will find a love for cooking and who wouldn’t love to splurge instead on some decadent LeCreuset cast-iron cookware that you can use many times over to continue creating delicious and healthy meals for you and your family (a far better return on investment if you ask me – that’s why Miss Stacey and I own a lot of their wares!).

c.       Another one: If you dutifully attempted to get 8 hours of sleep per week-night for the month of February but a sick baby and a snoring husband thwarted your efforts (the 80/20 club) then I think that an hour-massage is a reasonable reward. The half-day at the spa can come next month when you’ve made some changes and your goal was achieved.

9.       Earlier I mentioned punishment. This is not the corporal kind. Simply this is the I-didn’t-get-it (and I’m not going to beat myself up over it, but I’ll make some changes and try again) club. Have fun with it. Here is an example:

a.       For the month of January I will take the bus to work at least three times per week. With the money I will save I will take Miss Stacey to see STOMP at the American Music Theatre on February 3^rd.  If I take the bus only twice a week due to my own actions then we use the money to see a show at the Fulton Theatre. If I do not reach any of these marks then I will cook us a very nice supper and do my own rendition (complete with costumes and props) of STOMP for Miss Stacey to enjoy at home.

b.      Have fun with it. Then get cracking on making it happen the next time.

 

Tonight, when you go home grab a clean notepad and sit down at the kitchen table even before the dishes are clear and start to draft your goals. Come up with five categories (the one’s above are not absolute but they are a good start!). Then come up with two goals for each. Follow the rubric as best as you can. That’s ten total. Don’t worry that you have six for the next six months and only one for ten years from now. Let’s just get started on the goal-setting lifestyle and know that we’ll fine tune and tweak later. And as always – DON’T STRESS! If you miss it, keep going. It’s the repeated actions that will bring you success.

 

Here’s where I leave you with one of my favorite quotes: “You can quit and nobody will care. But you will always know.”

 

To goals. And banging pots in the kitchen.

Mike.

Nutrition: Success Stories, 20 Jan 2012

Hello to Friday! How was this short work-week? Splendid, I imagine! Hopefully yours is cruising through to a easy starting weekend. It’ll be another cold one, but that’s no reason not to get out and play! In fact, there is a lot of scientific evidence on the benefits of cold-therapy (perhaps a topic for another time?). So grab a coat and a friend then – go play! Maybe some Ultimate will warm you up, or maybe a city-wide treasure hunt with the kids. Have fun and take lots of pictures!

 

A very warm Happy Birthday to my big sis, Melissa who’s probably kicking around the snowshoes in her home-town of Ithaca, NY this weekend with a little one on her back and another in-tow. Have a great day, Missy!

 

As with every Friday, I try to bring you an inspiring story to give you new motivation as each week comes around. Today is no different; well, it kind of is. Instead of picking one of the hundreds of stories on MDA to share one person’s journey I would like to just give you the link to the new section of the site: Success Stories in the Making. This area is dedicated to ANYONE who wants to take on a healthy lifestyle and wants to share that journey with the world. So far there are over 400 people who are sharing their stories. Guaranteed one is like you or me. Browse a little, see what and why others are choosing to take this journey and just maybe you’ll find that little extra motivation to not splash that extra scoop of sugar or cream into your next coffee. I believe in you.

 

As always – Enjoy the Rodeo! My favorite posts this week are 6 Dirty Secrets about Protein Powder and The Weighting Game.

 

Goals and Questions answered on Monday! (Again, I apologize for no Friday meeting. I will get them running again as soon as we are done with this 2d shift work)

 

Have a great weekend!

 

To successes. At the start and beyond.

Mike

Nutrition; Recipe, 18 Jan 2012

Good Wednesday to you! (Technically, it’ll be Thursday before you all get this but for us swingers…I mean, swing shifters…he he.) My email did not blow up with first week success stories of 55 pounds lost and 30 years regained. But I am going to assume that you are all seeing some change in the positive direction. Remember, let’s get the small steps taken care of (learning how and what to eat), make sure we take the fast steps (sprint once a week), and rest assured (8 hours a night!) that your healthy lifestyle will take you far beyond your expectations.

 

It’s another recipe Wednesday. Here is an extremely tasty, albeit awesomely easy recipe that was posted on The Nourished Kitchen, courtesy of the Well-fed Homestead. It’s so easy you’ll wonder why you haven’t made it at least once a week for the last twenty years. Okay, it’s probably the bacon that will have you thinking that but really, check this out – you’ll love it. For breakfast leftovers too!

 

bacon, chicken and green beans

ingredients:

§  1 pound bacon, chopped

§  1/4 cup butter or ghee (buy it here), optional

§  2 pound boneless, skinless chicken thighs, chopped

§  4 cloves garlic, minced

§  1 small onion, chopped

§  24 ounces frozen green beans

§  1 cup grated parmesan cheese

§  1 cup full fat coconut milk (buy it here or make your own)

method:

1.       Heat a large skillet over medium high heat, cook bacon and set aside on paper towels.

2.      Cook chicken in remaining bacon grease. Add butter or ghee to the pan if there is not enough grease.  Add garlic and onions and reduce heat to medium, stirring until the garlic and onions are tender.  Add in green beans, and cooked bacon, cover and let simmer for about 5 minutes.  Stir in cheese and coconut milk until mixed well.

YIELD:  4 to 6 servings | TIME: 10 to 15 minutes (active), 25 to 30 minutes (stovetop)

 

That’s it from me today. Enjoy the meal! If you have any questions please let me know. Remember, regaining your health is super easy, yet super important. Becoming a modern-day hunter-gatherer takes some effort. Take some time this week to pick out meals to make next week, put together a shopping list, and go to Market. Enjoy the process! It’s a wonderful journey.

 

Did you take those pictures yet? Next week we talk about goal setting and rewards!

 

To being Well-Fed. On the homestead.

Mike.

 

P.S. One of the reasons this post is going out so late is because many popular sites like The Nourished Kitchen and Everyday Paleo were on a 12/24 hour blackout to show support of rejecting the SOPA and PIPA bills. Be involved.

Nutrition: Ten Steps, 16 Jan 2012

Happy Monday, Everyone! How about this chilly weather? I know a fantastic way to get warmed-up…Burpees! Crank out a few when no-one is watching. You’ll love how it makes you feel!

 

Announcements first! (1) Welcomes and toasts to Terri, Dave, Terry, and Gretchen for joining our group and email lists. We are happy you are here and look forward to being a part of your successful journey! (2) This one is a bit of a bummer- I was assigned to the swing shift (3p to 11p) for the foreseeable future due to testing needs within my department. This is a fantastic opportunity for me to get some extra work done on the house, but it also means that I won’t be able to make the lunch-time meeting today. I do encourage you to get together, however, as many members such as Neseth, Sandi, and Eric have a lot of experience that they can pass along. I will continue to guide you from afar and I’m always a quick email or phone call away. My desk extension bounces to my cell so call anytime. I will let you know immediately when I will be able to make it in over the next couple weeks.

 

On to the good stuff! A big thanks to everyone who come on Friday. We had a nice attendance and a great chat about some of the basics of food choices. For now we are going to work on making healthy food selections and learning about portion sizing. More on that later.

 

When we start a new journey one of the first questions is “What are your goals?” Everybody I have thus far talked to says they have a reason to be doing this contest (to lose weight, become healthy, control illness) – how many have you have thought about why? WHY do you want to accomplish this? THAT is going to be your motivating factor when it all gets tough. THAT is what you are going to tell yourself each time you question whether to take the time to make a nice steak and veggies or order a pizza (interestingly, they both take the same amount of time and the steak supper usually costs less!) After a while you won’t need these little pep talks – the mirror will do that for you (actually, everyone around you will be remarking about the changes you made so that’ll be a pretty grand pep talk!). But in the meantime you will need them. And a phone number. Someone to call when you need a little supporting hand. Take mine. Miss Stacey and I are always happy to pep talk about making healthy choices!

 

Now that you know why you are on the path we want to look at what steps we need to take to start moving down that path. Here’s what I recommend:

1.       Buy a Journal. It does not need to be fancy; lined paper works just fine. Or use one of those free calendars that never gets put up. Or go all out and get an 8 x 11 weekly planner with plenty of space to write!

2.       Start logging your food intake. Immediately. You need to know what you are eating. Bonus points if you know how much. Log every morsel (including the nibbles while trying to trick the baby into eating more) and all your fluids.

3.       Have a family discussion about making an effort to eat healthier, more natural foods at home. You will need them on-board to be truly successful. Let each member pick one meal per week (see below for resources).

4.       In your journal, write down your goals. We’ll have a goal setting class later so just do your best for now. Be sure they are specific, measurable, attainable, reasonable, and timely.

5.       Take your first set of pictures and measurements. Take pictures from the front, back, and side. Also do just face and neck from front and profile. Log your weight today then put the scale away – only once a week is allowed. Using a sewing tape measure (soft type) record your height, waist (at the belly button), hips (widest point), and dominant wrist. You can take others if you want, but don’t need to. Put the tape away you won’t need it for at least 30 days.

6.       Go for a walk. 20 to 45 minutes at a brisk pace. Three times this week. Do a few squats every third song.

7.       Follow the “10 Steps to Primalize Your Pantry.” This is also included in the attached packet.

8.       Start exploring some of the websites we like: The Naked Kitchen, Mark’s Daily Apple, The Foodee, Robb Wolf, Nourished Kitchen, CrossFit Collective…

9.       Begin the challenges and journal entries in the attached packet (first 7 days are included – plus a food list and meal-size template).

10.   Pick out a few new recipes, make a list, and GO SHOPPING. ;-)

 

The most important thing to take away from all of this is – don’t stress! Take it all one day at a time. Start to replace the foods you are eating that are not on the list (if it doesn’t look on your plate like it did while it was alive it probably is not a good choice). Increase your activity simply. And know that one mistake is not the end of it. Just write it down and move on.

 

Have a great week! This will be your first weigh-in of the contest so let the fun begin! Remember, big losses are fun to have but healthy true sustainable fat loss is only 1 to 2 pounds per week. Don’t let the scale trip you up.

 

Email me with any specific questions or if you have a request for a class topic. I look forward to hearing from you!

 

To the path. And every step we take.

Mike.

Nutrition: Success Stories, 13 Jan 2012

Welcome to Friday…Friday, the 13^th! <Maniacal laugh, maniacal laugh>

 

Okay, cheesy joke but I had to give a nod to all those Muppets fans out there. Hello again! Friday’s are what I like to call hit-n-run’s. This is a short email to give you some inspiration as you walk into the weekend and need a little extra to stay the course, especially on this first week. Without further ado here are your links!

 

This week’s success story: Three Generations Living Primal; I figured this was a good way to show that ANYONE, family included, can get on board and become healthier. This line was my favorite, “I know most people come looking for a solution to weight loss – me included. But amazingly I think the health benefits that I have seen will be the real factor that makes this a way of life forever!” And who can resist someone who quotes the Lion King in her story? Check the link at home to see the pictures. (CNH blocks web pictures)

It’s only a small moral victory but I’m going to celebrate anyway: Hostess Files For Bankruptcy; Score one for Real, Whole, Foods. Go Meat!

 

One of my favorite websites roped me in for this one: How to quit mindlessly surfing the internet and actually get stuff done; How ironic. ;-)

 

Here’s the round-up! Always good recipes and interesting topics discussed. Last week there was a lot of 2011 wrap-up and healthy pregnancy posts.

 

And for a succinct look at immune health (complete with links and recipe) let’s take a ride over to The Naked Kitchen!

 

Reminder: A meeting is scheduled for today at 12 noon in the conference room of Building 43. Come to the front entrance to ensure access. The side entrance is restricted. See you then!

 

To the weekend. Farm-show bound.

Mike.

 

 

 

Nutrition: Recipe, 11 Jan 2012

Good Morning! Today is a big day for many of you. It’s the official start of this year’s contest – the individual weigh-in. <Insert dramatic music here> Congratulations on stepping up to the plate and taking charge of your health.

As you will learn in the coming weeks what has brought you to where you are is normal and actually hard-wired into our bodies. It’s the convenience of modern society that has screwed up all the goodness of it! Well, we’re going to re-write that code and revel in delicious food again. For anyone who has ever “dieted” before, FAT has become verboten. This is simply a tragedy. We will cover the ins and outs of dietary fat, but in the meantime here is a quick and easy way to reuse all those bacon drippings from Sunday breakfast! (be sure to see the “NOTES” below the recipe!)

Turkey-less Thanksgiving Throw Together (courtesy of Health-bent.com)

Ingredients

·         1 lb sausage, casing removed and crumbled (preferably Breakfast, but Italian would work nice too)

·         1 medium butternut squash or pumpkin, peeled & chopped medium

·         1/3 c fresh cranberries

·         1/4 c almond flour or crushed pork rinds

·         2 T F.O.C., melted (sausage renderings, bacon fat, olive oil, butter)

·         2 T rosemary

·         2 T sage

Method

Heat your oven to 400ºF.

In a large sauté pan, brown the sausage.

In a large oven-proof dish, add the browned sausage, squash and cranberries. In a small bowl mix together  the herbs, almond flour and fat. Sprinkle on top of the squash/sausage mixture.

Place tin foil over the top and roast until the cranberries have burst and the squash is tender, about 30-40 minutes.

Remove the foil from the dish and broil the top if you’d like it a bit crunchy.

 

NOTES: Miss Stacey and I make “throw together's” almost every week. They are awesome and delicious. Not to mention super crazy easy. Once you’ve made one, you’ve got the idea and can make your own crazy renditions.

·         Try different fats.

·         Go with a mixture of ground beef and pork.

·         Use sweet potatoes or various other root vegetables (No white potatoes! Those are officially banned.).

·         Get crazy with your spice cabinet.

·         Add other veggies that you like. Onions, mushrooms, and even kale work really well.

·         Oh yeah – dietary fat (the stuff you eat) does not go straight to the thighs. Body fat is made by the body. Keep your insulin levels low and dietary fat cannot be stored. Personally, I eat 60% of my daily calories as fat, yet still have a single digit body fat percentage. Lard happens to be my favorite. We’ll have a whole class on this soon!

This will make approximately 5 servings. We go by ounces of protein. Break it up however you’d like  Four to five ounces of meat for the dad, three for mom, two for kiddos, three if they’re over 13 and active. A nice 3 ounce dish leftover. Don’t worry about measuring. Just visualize, divvy up, and go. Afterwards, enjoy 4 oz red wine with a small piece of DARK (72% or higher) chocolate. And go for a short (10 – 15 mins) walk as a family.

 

One last thing. We will be keeping a food diary so now is a great time to get started. Any kind of notebook will suffice (I use an At-A-Glance planner). Write down everything you eat and drink. Down to the very last M&M. Yes, it’s a pain. But it’s crucial to your success. Member (and loyal sis) Bonnie logged every food and workout from 1 Jan to 26 Sep; 267 days of Food, Glorious Food!

 

Have a great Wednesday!

 

Mmmm…Bacon. ;-)

Mike.

 

P.S. Quote of the week: “Hey Vegetarians. If you love animals so much, why do you keep eating all of their food?” Posted on Twitter by @J_Ryan_; retweeted by @CAthletics

Nutrition: 9 Jan 2012, New Journey's - with links

Hello and Welcome to 2012!

 

A new year is upon us and with it appear many roads to becoming happier and healthier mortals. (Let’s face it, if you were a non-mortal wouldn’t fit and fabulous be in the job description?) This time of the year is a significant turning point for many people. They made it through the holidays – intact. And survived the onslaught of relatives. Now that the tree has been put on the curb, the presents packed away with the sweaters, and we are all back to full-time employ we find ourselves staring out of our cars on the daily commute looking at black, black, black. It’s not a rosy thought by any means and it brings many people to start the journey of the most common New Year’s Resolution – to get healthy. (Okay, maybe that isn’t the term but wouldn’t lose weight, be more active, smile more, and all the others roll themselves into the big umbrella of being healthy? I see you nodding!) We are here to make your journey this year one of health, fun, and success. Welcome!

 

As we always do, I’d like to introduce our newest members first. Stacey, Naomi, Teresa, Tracey, Jaclyn, Kalie, and Tyrel have all come on board to learn and share. Hello! We are happy you are here.

 

A little housekeeping! Today’s email is being sent to everyone on last year’s list too. As always, these posts are informational only. They are free. There is no requirement for you to read or keep it (though it would be best if you did both AND forwarded it to ten people!). If you would like to continue to receive them all you have to do is – nothing! They will continue to come in as normal. If for you, these posts bring upon you a feeling of wrath of the extent only otherwise brought about by the scourge of the Earth or ex-lovers…well, shoot me a quick email and I’ll quietly take your name off the list. Hopefully, this isn’t you. But if it is, let me suggest that you let these come in and sit unread in some archive Outlook folder until the day you just need something to read other than Req’s and CAR’s. Whew – glad that’s over.

 

On to the good stuff!

 

As many of you know – CNH’s Biggest Loser contest is starting on Wednesday, 11 Jan 2012. We will be ramping up the emails and starting weekly meetings again in support of everyone participating. In the most basic sense, we will be bringing you information pertaining to your health and well-being. This will include learning about different foods and how they affect the body; portion sizing; cooking techniques; cooking tools; treats; grocery shopping; and all sorts of really technical information about how your body reacts to what you eat (water intake, hormonal balance, insulin, fat, caffeine, cancer, etc.). But becoming healthy is not just about food (macronutrients) and how to eat it – or not, i.e. fasting. We will also cover all sorts of topics like sleep, physical activity (fitness and play), gardening, medications, supplements, sun exposure, and just about everything else you could think of that touches your life. It all matters and here we take a look at everything. I highly recommend that you do two things:

1.       Visit our Blog – LanCo Whole Foods Health Group

2.       Come to the meetings.

a.       I suggest the meetings from personal experience. All the information to help you reach your goals is out there. A lot on our site. And so much more on all of the Web, plus the many, many books written on the subject. It’s all free too! But I suggest the meetings because even with all that information, even if you are an amazing student, self-teacher, and Mensa – it helps to have someone take that information and put it in a form that’s usable. To share with you experience and help guide you through your journey. (Quick story – I used to have no clue how to eat or what to shop for. I’d spend 3 hours in the store and come out with all the “good” stuff which was actually making me sick. Eventually I decided to get healthy. Bought the books, browsed the web. I struggled, but learned. You don’t have to struggle. Lean on my experience and the group.)

 

Right now, I plan on holding meetings on the following dates: 13 Jan, 17 Jan, and 20 Jan. They will be from 12 to 1 in the conference room of Building 43 – the Crop Harvest Test Center off of the main drag through campus. If you don’t know where we are, email me and I’ll send you a map. Attendance is casual. Come if you can. Don’t if you can’t. Stay for only 30 mins if that’s all you have. There will be a follow-up email with notes about what we talked about. Bring your lunch! This week we will start by introducing you to Whole Foods eating – complete with a 30 day meal plan with recipes and shopping lists if you want it!

 

You will see a lot on our blog (and hear a lot from last year’s members) about something called Primal/Paleo. Don’t get hung up on the whole caveman thing. It works and we love it. Yet, we will be working this year to find out techniques and skills work best for you – not any one specific method (hence the new Whole Foods moniker).

 

It’s time to head back into the shop. Next time you see me you’ll have taken the first step on your new journey – one that will last the rest of your lifetime. (Now stand up and do ten deep-squats!)

 

A few links before I go:

·         A little motivation courtesy of the Centers for Disease Control (sent out by Mark’s Daily Apple)

·         Kelley Herring, the Healing Gourmet on Obesogens (icky chemicals in our daily lives) – courtesy of US Wellness Meats

·         For those of you who want to know how I’ll be eating over the next month: The Whole 30

·         If you are looking for something delicious to eat – AND make an easy shopping list: The Foodee

 

Email me any question you have and feel free to share this email and our blog by FB, Blog, Tweet, Email, Stumble, AOL, Sandwich Board, Occupy, Smoke Signal, or any other social avenue you can think of. See you on Friday!

 

To new journey’s.

Mike.

 

Nutrition - Week of 26 Sep 2011, Passion

Happy Monday, All!

 

From the land of the Great White North a few little birdies have flown by to tell me that the final days of the Crossfit Collective Nutrition Challenge saw a solid response from everyone in the group. Congratulations to everyone who jumped in and gave it their all. The reports came in that all participants cashed out with big gains in their lifts and metabolic conditioning as well as leaning out – all from making simple positive changes in their diets and getting back to increased activity. On my end, it was really great to see some of the faces come back through the garage door and grab some iron. Over the year as life got in the way many people, including myself at times, find that our passion for these things waned and it became easier to let it go. So today, I write to you all on the topic of Passion.

 

A couple weeks ago I was reading a book by Larry Winget called “It’s Called Work For A Reason!” While this book is probably a bit rash for the casual reader it was perfect for me. In one of his chapters, Winget talks about making a reassessment of your job. He basically says – what was it about your work that when you were hired you were most passionate about? This could be as complex as the challenges of creating a new mechanical system to perform a task never before done or as simple as liking the type of stapler at your desk (Office Space, anyone?). Once you’ve identified it, use it! To bring back the excitement of when you first became employed. Versely, concentrate on the 10% of what you do like and you’ll be able to deal with the other 90%.

 

This is very true in almost everything we are a part of. How many of you are in a long time relationship? It was surely passionate and excitement filled in the beginning! After a while all that starts to dwindle, right? So we start to bicker and dicker until one night – a date night! And things become filled with excitement again. A shake up, that’s all it needed. Something that would bring back the joys long forgotten. Do you have your own story to tell? I am willing to put money on any successful long relationship (work, social, romantic, play, hobby, etc.) has needed some kind of change to stay fresh and engaging.

 

Yes, even hobbies that people LOVE must have some kind of change. Well, maybe.

 

Take knitting for example. I personally don’t know anyone who is deliriously passionate on knitting. I do, however, know many people who knit, enjoy knitting, and carry their supplies with them in their gigantic handbags. These ladies were at one time passionate enough about their hobby that they worked at it every chance they could. At home, on breaks at work, watching the kids at the park, riding the bus to town. Eventually, this passionate hobby became a part of their subconscious and much like carrying a cellphone (be honest, how many of you would have a really hard day if you left your cell at home) they are always carrying their supplies and reaching for the needles before the bag even hits the floor.

 

So what does all this have to do with nutrition? Great question! I’m taking you on the long way around what a 30 day challenge like the one you just completed with CFC or the one two weeks in at Mark’s Daily Apple is really about. Kick-starting something you were passionate about before (for us veterans who have let WAY too many potatoes and too few days of intermittent fasting become the norm), re-starting some of you who fell off the wagon (and knowingly admit it) or simply putting you on the path to harnessing this passion and practicing it over and over and over again until it becomes rote, normal, and automatic. We want you to harness the newness – devour all of the information you can, talk with anyone and everyone about it, and dive headlong into eating healthy and moving with intensity. Let’s lean on each other and keep it new and exciting long enough for it to feel like we lost our cellphone.

 

Do you think that even those of us who generally keep active and eat well are not at risk of complacency? I admit to it… So does Paula who’s letter to MDA was this week’s Real Life Story. See it here: http://www.marksdailyapple.com/a-primal-woman-looks-at-50/

 

And then there is Paleo Pepper who wrote about a similar thing just the other week. http://paleopepper.com/2011/06/shocking-and-liberating-developments/ (click with caution if you have any personal dilemmas with a woman talking frankly about her womanly issues)

 

Sometimes we dive in and swim with all we’ve got – pulling many others along the way – and when we get to where we were going, it’s time to let this one become our habit and forge a new passion. And that’s okay. This might be the best explanation I have found for why my father was die-hard for Dutch Oven cooking, then it was the grill, now it’s a smoker – and why I too change my focus, hobbies, and passions with alarming regularity.

 

Let’s continue to enjoy the feast and practice the art of healthful living! Keep checking in with The Naked Kitchen (http://www.thenakedkitchen.net/) for new recipes and this week’s Modern Paleo Rodeo is full of good information and recipes (http://blog.modernpaleo.com/2011/09/paleo-rodeo-079.html).

 

Shake Things Up. Be Passionate.

Mike.

Nutrition - Week of 4 September 2011

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 egg

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)

 

Instructions

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.
Mike.

Nutrition - Week of 22 August, CFC Nutrition Challenge Welcomes

Hello, CFC Warriors and CNH Nutritionites!

 

It has been several months since our last post. Did you miss us? ;-)

 

Many thanks are in order for our members over the past weeks that have kept in touch and asked great questions while putting forth many ideas and suggestions of their own. Time in the blogosphere crawled to a stall with the injection of superior amounts of horsepower marching along the plains chewing up the crops and taking money from the babies. As you may know, putting together even just a single small post can take several hours to compose and when going head to head with the corporate machine I had to retire one for a short time.

 

This, however, was a superior time for you to test your strong nutrition and fitness habits that we had cultured since February. In a minute, we’ll take a few moments to assess our progress. But first…

 

Just who the heck are the CFC Warriors? They are a team of local people, like you and me, who are dedicated to achieving their best fitness through the coaching and community of CrossFit Collective in Lancaster. By challenge of Jeremiah (long-time member here and owner/coach at CFC) the Warriors – who have the fitness aspect of healthy living down pat – are now taking on their health with the 30 Day CrossFit Collective Nutrition Challenge! For 30 days these athletes are taking the first steps to achieving their best possible health through nutrition. They will be logging their food intake every day, tracking their body measurements, and performing the standard workouts. Each member has had the opportunity to decide how deeply into the principles of Paleo-style nutrition they would like to go: grain-free, dairy-free, sugar-free, bean-free, etc… Much like the Biggest Loser competition held here at CNH for 12 weeks – these individuals will be all pushing for the big prize at the end; and the best prize of all – better health. Let us welcome (in mostly alphabetical order) Abby, Amanda, Andy, Angela,  Ann,  Austin, Beryl,  Bill, Chris P., Charles, Chris S, Crissy,  Dave, Dawn, Dianne, Eric, Erika (already a member here!),  Heather, James, Jessica,  Jon,  Josh, Josh, Katie, Lee, Leslie, Lou, Lynn, Mary, Mike L, Mike J, Mindy, Kim, Nancy, Noah, Pat, Rebekah, Sandi, Scott, Sharon, Tamalyn, Tamara, Tom, Tricia, and Tyrel (a new CNH employee)!

 

This post will be mostly a review for the veteran’s and should be a short introduction for the noobs. Here’s what to expect: This post/blog is mainly a clearinghouse for nutrition information that is readily available on the web. Each week I attempt to collect a large quantity of the best posts in the “paleosphere” (paleo-related blogs) for your perusal. Also, if specific questions come in or if someone asks for more information on a specific topic I will find and disseminate them as such. Further information you will find are recipes (send in your favorites!) and a week’s worth of offsite WOD’s.

 

To get you started, check out the previous posts at the blog page: http://cnhnutrition.blogspot.com  On that page you will find all of the previous emails – The first two months worth have very specific topics addressed in each. 

 

If you are wondering what types of meal you can make on this new eating plan – check out member Bonnie’s website at: http://www.thenakedkitchen.net

     Also, sites like everydaypaleo.com, health-bent.com, primalpalate.com, and thefoodee.com can all help you along your journey. If you picked up the Paleo Solution shopping list that was at the box then you might be confused as to where the quantities come from. Never fear! I’ve got your back. Attached to this email is the 30 day meal plan and recipes that corresponds to these lists. Check it out! There are a lot of good, simple recipes for you to try. And many of them will make 4 meals so take that into account when you plan out your week.

 

The group email that is floating around the Warrior pack has had a lot of great feedback in it. Let’s get everyone (re)started on a good page. Nutritionites this is where you come in!

 

If you haven’t already, or haven’t in a while, NOW is the best time to get started. First – take your measurements. You will need: weight, height (it does change!), chest, bust (ladies), waist (at the belly button), hips (at the widest point), soft tissue at bend in your wrist of the dominant hand, and thigh (at the tip of your thumb on a relaxed arm). Second – TAKE PICTURES! You will want these later. As little clothing as possible. Always wear the same type of clothes and take the pictures in a similar location. Take a front, back and side views of the full body. Take a profile and front view of the face. The body shots you will take every month. The face pictures should be every week.

 

Here comes the hard part. Put them all away – including the scale. If you find that hard read this: http://everydaypaleo.com/2011/06/12/attention-scale-addicts/ and this: http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/. If you need more motivation watch this: http://youtu.be/15xwbwMXTYU

 

Decide how deep you want to go, find a friend to do it with you, commit yourself, and then TELL EVERYONE! Scott recently said that a bunch of people at his work are interested in doing something similar – sounds like he’s been talking it up. The more people you tell > the more people will ask you how you are doing > the more you will want to become successful.

 

And listen, go easy on yourself. Commit to eating well and exercising at a high intensity. The details are not that important. Forget the scale – the weight will come off, trust us. Don’t worry about that extra light beer, just do better next time. The more you stress the more cortisol your body produces the more it shuts down your digestion, screws up sleep, and increases muscle tension. Nobody is going to flail you. Enjoy the ride. This is a LIFESTYLE change; something that will be with you forever – not a diet, that has a definite end-goal.

 

Let’s review the basics of modern Paleo style nutrition:  http://www.modernpaleo.com/principles.html (click here and check out all of them including the extra links – only a few are listed here)

 

1.       Eat real foods, prepared well. Prepare your own food as much as you can. Beware the junk ubiquitous in convenience and restaurant foods. 

2.       Don't eat wheat, corn, rice, or other grains. If you choose to eat some grains, eat them sparingly and prepare them to minimize toxins, such as by sprouting and soaking. Wheat seems to be the worst of all the grains, while rice seems to be the most benign. Whole grains are not better than refined grains.

3.       Don't eat sweets: avoid sugar, corn syrup, agave nectar, honey, maple syrup, and artificial sweeteners. If you must have some sweetener for a dish, you might try a bit of stevia. With time, your tastes will adjust: ordinary sweets will taste cloying, but formerly bland vegetables will seem delightfully sweet. 

4.       Don't eat modern oils derived from grains and seeds -- such as canola oil, corn oil, or soy oil. Make your own mayonnaise and salad dressing. Don't eat fried foods in restaurants: rancid vegetable oils are standard for frying. Avoid all hydrogenated fats; they contain damaging artificial transfats. Instead, use liberal amounts of animal fats -- like butter, ghee, lard, and tallow -- as well as unrefined coconut oil and olive oil. (Reserve your bacon grease: it's delicious rendered lard!) Do not fear saturated fat: it's healthy, including for your heart. 

5.       Don't eat soy. Some fermented soy might be okay, if tolerated. However, all soy is goitrogenic and contains estrogen-mimicking hormones. 

6.       Don't eat beans and other legumes. If you choose to eat some legumes, eat them sparingly and prepare them to minimize toxins, such as by soaking them. 

7.       Eat plenty of high-quality meat, preferably from pastured animals. Grass-fed meats have a better ratio of omega-6 to omega-3 polyunsaturated fats than grain-fed meats. Avoid meats treated with antibiotics and hormones, if feasible: the animals are likely treated better, and they taste better. Enjoy plenty of red meat. Try uncured bacon and other breakfast meats. They might not be any healthier, but they taste so much better! 

8.       Eat eggs, preferably from pastured chickens. Eggs enriched with omega-3s are a good option too. Prefer nutrient-dense egg yolks to nutrient-poor egg whites. 

9.       Eat fish and shellfish periodically, preferably caught wild rather than farm-raised. 

10.   For workouts, ditch the standard "cardio" sessions. Try short, high-intensity workouts instead: you should be able to kick your own ass in ten minutes or less. Try weight training, sprinting, and barefoot running. For more structured programs, try CrossFit or Body by Science. Also, move around a lot. Ladies, don't be afraid to weightlift: you will not turn into Ahnold overnight.

 

And here’s how to get your pantry ready to go! 10 Steps to “Primalize” Your Pantry

The freezer has ice cream and frozen pizzas, but it’s the pantry that harbors the usual carb suspects – chips, cookies, crackers, pasta, cereal and bread galore. If you’re not careful this cool and dark space could derail your best efforts to eat Primally. So follow these 10 easy steps and you’ll be well on your way to having a truly Primal pantry.

1. Junk Food Extermination

The first step toward Primalizing your pantry is purging it of the wrong foods. Toss your processed foods and prepackaged meals. No more baked beans, bland soups, or loaves of bread collecting mold alongside dry pastas. Get rid of the cookies, crackers, and chips standing in your way. No holds barred, people.

2. Donate

When I say toss out, I mean “toss out of the pantry and in the general direction of a plastic bin or paper bag perfect for delivering to a food bank.”

3. Nuts/Seeds/Nut Flour

Pantries are the perfect spots for instant snacks. It’s just that most snacks aren’t all that Primal – except for nuts and seeds.

4. Healthy Fats

Keep your pantry well-stocked with olive oil, palm oil, coconut oil, and various nut oils – all healthy.

5. Sweet Tooth Suppression

Honey is good to have on hand, as is semi-sweet dark chocolate (go for a good quality, mostly-cacao chocolate bar, which isn’t all that high in sugar and is decidedly more Primal than, say, a Hershey’s bar).

6. Tea Time

We should limit our caffeine intake, but teas are excellent members of any healthy Primal pantry.

7. The Spice of Primal Life

If you can spare it, devote a shelf in your pantry to your spice collection.

8. Jerky

Again, the key to avoiding temptation is stocking your pantry with instant Primal foods. Keep some jerky on hand.

9. Dried Fruits

We’ve told you to take caution when eating dried fruits before (on account of the high sugar content), but they can’t be ignored when stocking your pantry.

10. Canned Goods

You’ve ditched the canned beans and cherry pie filling, but don’t eschew the can altogether. 

 

One last link for this week – here’s the most recent version of the Paleo Rodeo: http://blog.modernpaleo.com/2011/08/paleo-rodeo-074.html

 

If you have questions or comments be sure to send them this way! I will do my best to address them as we go along.

 

Great work in week #1 Warriors!

 

To food,

Mike.