Welcome everyone!
This post will have a lot of information for those of you who are starting Paleo for the first time. It will also be a good refresher for those who are or have been Paleo. I find that it never hurts to go back to the basics. The basics are also great if you are still looking for weight/size loss and have hit a plateau.
As I was telling a friend of mine the other day, I prefer to carve some really hard lines at the get-go for the following reasons:
#1: The get-go is when you are most motivated and therefore most tolerant of change
#2: It is here that your metabolism changes
#3: It is here that your tastes and "needs" change
My Paleo Testimony
By following some of the harder guidelines for the first 30 days, you will maximize the benefits of all of that excited new-year energy. The first 30-60 days are where you really build up your willpower - and that is very important. After 60 days of being good and avoiding temptations, I went to Macaroni Grill with my parents and didn't care there was a loaf of bread on the table. I ate until I was full and didn't even waddle when I left! (In case you were wondering, I went (Mostly) Paleo by eating the "Bib and Blue" salad with grilled chicken, and I requested no fried onions on the top.) It's a giant salad, and I'm not just saying that. In sixth grade I ate an entire bigfoot pizza by myself. I'm not stingy on my portions (but if you eat REAL food, you'll find your body needs less - wants less - quantity).
*If you're stuck eating out (maybe your boss invited you out after work, or something didn't go according to plan) you can almost always find a salad with fish or chicken. With oil and vinegar or a house made (not from a jar) vinaigrette, this is almost 100% Paleo!*
Back to basics:
If you're starting out or getting back into this, I would recommend you reading my post on how eating while distracted can lead to over eating: Tips on eating less
For a "heads up" to newbies, read this post about how the detoxing process and new whole foods-only intake may effect your metabolism and hormones: The unpleasantries
Here is my drill sergeant bit: You don't earn food I'd rather have honesty than excuses and it's sound advice - especially for your first 30 days! Remembering some of these points will help reinforce your willpower. The reason I wrote this so... passionately... Is because I, myself, require hard reminders sometimes. I figured that if I needed tough love sometimes, maybe someone else does too!
I hope that last article reminded you why you are here and all about your goals! I look forward to you reading some of my older posts and recipes. I love feedback and questions. I also just like to know that you stopped by! So welcome to my (Mostly) Paleo page, and I hope to see you around!
Saturday, December 28, 2013
Friday, December 27, 2013
The 100 Day Paleo Challenge
Whether this is a lifestyle change or just a means to a goal, I am so proud that you are here taking these first steps with us! Your local church or food pantry just got an eclectic donation of boxed goods, canned soup, and PAM cooking spray. Right? Yay! Time to go to the grocery store! Need help with this part? Ask me anything!
For those of you who are starting out, these are some pointers that I used to help me stay motivated along the way. You can draw this up on a piece of paper or make a fancy spreadsheet, but since your success is due to the choice that YOU made, I think it's time to break out those glitter pens, colored pencils, or changeable markers. Make this sheet all about you!
I have created what I'm calling the: 100 DAY PALEO CHALLENGE
If you're working out already two or three days a week, that's great, but it's time to UP what you're doing. (It's a challenge!) Use your resources! If you have weights or a gym with machines, use them! My first time through this I worked out four days a week, constantly challenging what I could do the week before. With this stair stepping I was able to achieve incredible results. So can you! If you use a treadmill for your warm up, keep an eye on your time and distance. Can you knock some time off that mile or two, or maybe increase your distance? Keep challenging yourself every week.
(As you can see, my goal is my costume for Dragon Con 2014!)
Here is your progress sheet for your measurements: It goes from day 1 to day 100. Every 30-35 days you will re-take your measurements to watch your progress. When I took my second set of measurements after starting... my jaw dropped. I kept fiddling with the tape measure around my thigh, thinking, "Am I measuring this wrong?" No matter what I did to measure my thigh, I couldn't find anything close. This works!
If you are not sure where to take these measurements, you want to measure around the widest point. For further clarification you can search for how to take tailored measurements on yourself - or get a spouse or friend to give you a hand.
**ATTN all, ESPECIALLY MEN:** When you measure your waist, measure around where you belly button is. Men tend to wear their pants below their stomachs in the front, with the pants a little higher in the back. This measurement may not be your current pant size. That's okay, but use this measurement, not your pant size.
At the bottom of your sheet you will put your initial weight down, and then weigh in every two weeks (except for the last weigh in which is 16 days instead of 14). Don't step on the scale everyday - women tend to want to do that - but weight can fluctuate a pound or two in a day. Weighing every two weeks is a good tempo.
When you weigh in - and I cannot stress this enough - ALWAYS use the SAME scale. I use the one in the girls locker room at the gym, and I always weigh in before my workout. Different scales can vary up to a few pounds in either direction (20 pounds barely phases a guy - but 2 pounds can be a big deal to a girl). Because of that you want to use the same scale (in the same location) every time for an accurate account. The closer you get to your goal, the fewer pounds you may lose between weigh-ins. By using the same scale you get credit for every lost pound you have earned!
By some means or another, take two pictures of yourself (or get the help of a spouse or a friend). One straight on, the other from the side. Don't wear baggy clothing. Wear a top and bottom that fits. If you want to wear a swimsuit - go for it - but if you only feel comfortable in jeans and a t-shirt, that's okay! Now print out or develop these two photos and place them in an envelope. Calculate the date 100 days from now and write that date on the envelope after the words, "Open on: xx-xx-xx". In 100 days take the same two pictures and compare them side by side. You will already see the difference in your measurements and by the numbers on the scale, so why are you doing this?
Your friends will see the changes in you over this time, but you see yourself several times a day. While you may notice the differences, you will not see how drastic the changes are until you put these pictures side by side. This is so you can see all around the progress you have made. This is a time for celebration. Look at you!
If you are starting New Year's Day 2014 (It's here already??), your 100 day mark will be April 10, 2014.
Note: If you save $5.00 a week during this challenge, you will have enough money to go buy a brand new dress or pair of pants in your new size! Alternatively, you could go get a new hairstyle or have a day at the spa!
For those of you who are starting out, these are some pointers that I used to help me stay motivated along the way. You can draw this up on a piece of paper or make a fancy spreadsheet, but since your success is due to the choice that YOU made, I think it's time to break out those glitter pens, colored pencils, or changeable markers. Make this sheet all about you!
I have created what I'm calling the: 100 DAY PALEO CHALLENGE
If you're working out already two or three days a week, that's great, but it's time to UP what you're doing. (It's a challenge!) Use your resources! If you have weights or a gym with machines, use them! My first time through this I worked out four days a week, constantly challenging what I could do the week before. With this stair stepping I was able to achieve incredible results. So can you! If you use a treadmill for your warm up, keep an eye on your time and distance. Can you knock some time off that mile or two, or maybe increase your distance? Keep challenging yourself every week.
(As you can see, my goal is my costume for Dragon Con 2014!)
Here is your progress sheet for your measurements: It goes from day 1 to day 100. Every 30-35 days you will re-take your measurements to watch your progress. When I took my second set of measurements after starting... my jaw dropped. I kept fiddling with the tape measure around my thigh, thinking, "Am I measuring this wrong?" No matter what I did to measure my thigh, I couldn't find anything close. This works!
If you are not sure where to take these measurements, you want to measure around the widest point. For further clarification you can search for how to take tailored measurements on yourself - or get a spouse or friend to give you a hand.
**ATTN all, ESPECIALLY MEN:** When you measure your waist, measure around where you belly button is. Men tend to wear their pants below their stomachs in the front, with the pants a little higher in the back. This measurement may not be your current pant size. That's okay, but use this measurement, not your pant size.
At the bottom of your sheet you will put your initial weight down, and then weigh in every two weeks (except for the last weigh in which is 16 days instead of 14). Don't step on the scale everyday - women tend to want to do that - but weight can fluctuate a pound or two in a day. Weighing every two weeks is a good tempo.
When you weigh in - and I cannot stress this enough - ALWAYS use the SAME scale. I use the one in the girls locker room at the gym, and I always weigh in before my workout. Different scales can vary up to a few pounds in either direction (20 pounds barely phases a guy - but 2 pounds can be a big deal to a girl). Because of that you want to use the same scale (in the same location) every time for an accurate account. The closer you get to your goal, the fewer pounds you may lose between weigh-ins. By using the same scale you get credit for every lost pound you have earned!
By some means or another, take two pictures of yourself (or get the help of a spouse or a friend). One straight on, the other from the side. Don't wear baggy clothing. Wear a top and bottom that fits. If you want to wear a swimsuit - go for it - but if you only feel comfortable in jeans and a t-shirt, that's okay! Now print out or develop these two photos and place them in an envelope. Calculate the date 100 days from now and write that date on the envelope after the words, "Open on: xx-xx-xx". In 100 days take the same two pictures and compare them side by side. You will already see the difference in your measurements and by the numbers on the scale, so why are you doing this?
Your friends will see the changes in you over this time, but you see yourself several times a day. While you may notice the differences, you will not see how drastic the changes are until you put these pictures side by side. This is so you can see all around the progress you have made. This is a time for celebration. Look at you!
If you are starting New Year's Day 2014 (It's here already??), your 100 day mark will be April 10, 2014.
Note: If you save $5.00 a week during this challenge, you will have enough money to go buy a brand new dress or pair of pants in your new size! Alternatively, you could go get a new hairstyle or have a day at the spa!
Wednesday, December 25, 2013
Around the corner
Alright everyone! New Years resolutions are just around the corner. Keep tuned for a brand new year of recipes, advice, questions and answers! When the new year rolls over I will make a post for any newbies who may be joining us for the next year. I will also reiterate some of my personal favorite techniques to stay motivated as well as pointing you in the right direction for kitchen equipment and helpful reads! Merry Christmas to you all, and I can't wait for 2014!
Have a safe year's end!
Have a safe year's end!
Sunday, December 15, 2013
PEPPERMINT MOCHA FRAPPE
Anyways... I had started drinking coffee at the age of three. If you know my father, this makes perfect sense. I learned to strip down and reassemble any coffee pot in my path at a very young age. Not to mention brew a pot. When I turned five my parents put their foot down and decided to discourage me from my coffee drinking, and so they told me I could only drink coffee if it was black! Their plan failed and I still like it black to this day. Unless of course, it's in something delicious like a peppermint mocha! (What can I say? I'm seasonal!)
Things you need: A good quality blender
PEPPERMINT MOCHA FRAPPE:
2/3 c almond milk
1 Tbsp cocoa powder made into a slurry with a little warm water
2 Tbsp honey or other Paleo sweetener (such as palm sugar or pure maple syrup)
1/4 tsp vanilla extract
1/4 tsp peppermint extract
2 tsp instant coffee or 1 shot espresso
1 serving grass-fed whey protein
ice
Okay, everything in the recipe is optional, make it how you like it! Start (very) small with the peppermint extract! If you add too much your frappe will taste bitter. Add more or less chocolate if you'd like.
#1: Put everything into a blender and blend until smooth.
Paleo variations: Add 2 tsp of cocoa nibs for a chocolate chip frappe!
Non-paleo variations: Top with a dollop of whipped cream or your favorite yogurt. You can also add yogurt to your frappe in place of the whey protein. I would recommend plain or vanilla.
Wednesday, December 11, 2013
BREAKFAST SOUFFLE
These breakfast souffles are easy to make and are just what the busy morning person is looking for. Whether you have an early meeting or you're sending a pile of kids off to school, this breakfast is quick to reheat and packs plenty of protein to keep you going until lunch!
I used turkey bacon in mine, though you can just swap that out for crumbled pieces of sausage, bacon, sliced ham or pieces of left over steak! You can also use any veggies you choose. Just remember *if you want to use mushrooms or spinach - precook them and drain off any excess liquid*.
These particular souffles are Paleo, but if you're not a Paleo person (or a Mostly Paleo person...) you can add in some extra sharp cheddar, Swiss, or goat cheese to jazz these up.
**These are the perfect size for me. I pair them with a little fresh fruit and I'm set. If you need a bigger breakfast you can easily add more eggs (or just egg whites!) to the mix for a larger souffle.**
You will need: A cookie sheet or cake pan, free standing oven safe paper cups. (I got mine in the party/cake decorating isle of Walmart. They should also be available at your local grocery store or kitchen supply store.)
Preheat oven to 325.
SOUFFLE:
9 eggs
1/2 c whole fat milk (optional)
6 slices of turkey bacon, regular bacon cooked and cooled
Thinly sliced onions and tomatoes (or whichever veggies you are planning to use)
#1: Place your paper cups in on the cookie sheet and spray or brush lightly with oil. [A spray bottle for oil is a very handy thing. You can find these online or at a place like Bed Bath and Beyond.]
#2: Beat or mix your eggs very well in a bowl, they will increase in volume a little as you whip air into them. If you're using milk you will add that in now.
#3:Place your meat, veggies, (and cheese - if you're using it) in the bottom of the paper cups. Pour equal amounts of the egg mixture over each.
#4: Bake for 25 minutes. Or until done.
YIELD: 6
Once these cool you can store them in the refrigerator for up to two days. After that I would recommend storing them in the freezer. The whole thing can be warmed up in the microwave, so they are great for mom's who are trying to get their kids off to school with something more nutritious than a pop-tart!
Tip: If you are using sliced tomatoes, lay them out on a paper towel as you are doing your prep to absorb any excess water.
Did I mention they're portable? In a super big rush? Just grab a napkin and eat it like a cupcake on your way to work! [I shouldn't have to say this, but: They might be hot... do not burn yourself, please.]
Saturday, December 7, 2013
EASY ALMOND TEA COOKIES
I made these cookies today - they are SUPER simple. I had to stop myself from eating one, after another, after another! This recipe requires very few dishes (my favorite thing!) and are a great snack for those sweet, crispy cravings.
ALMOND TEA COOKIES
1 1/4 cup almond flour
1/4 cup palm sugar (it's made from coconuts!)
1 egg, beaten well
2 Tbsp butter, softened
1 tsp baking powder
1 tsp vanilla extract
1 tsp almond extract
2 Tbsp sliced almond
1/4 c almond meal - set aside
Preheat your oven to 325
#1: Mix all of your ingredients together well in a bowl (I added the sliced almonds last so they didn't get too crushed).
#2: On a piece of parchment, sprinkle a little of the almond meal you set aside on top before placing the dough on the paper. This will help it from adhering too much as it is a sticky dough. Then I sprinkled a little more almond meal on top and patted the dough down to about 1/4".
#3: Cut the cookies out with any SMALL desired cookie cutter. I used a 1 1/4" mini biscuit cutter. Garnish them now if you'd like. Transfer the cookies to a cookie sheet lined with parchment and bake them for 15 minutes or until lightly browned.
#4: Remove the cookies and cover [carefully!] with aluminum foil. Bake for an additional 8-10 minutes and let cool completely. (If your oven runs hot you may want to keep a close eye -or nose- on them). They should be just barely soft in the middle and the bottom of the cookie should be crisp.
TIP: After they are fully cooled you can store them in an airtight container for a couple of days. I would recommend placing a paper towel in between each layer of cookies to absorb any residual moisture. You can also freeze the cookies (but use parchment - NOT a paper towel for this! You do not want to have to pick bits of paper towel off your cookies after they thaw.)
YIELD: Approximately 30 small cookies.
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