It's all about being prepared...

We can all sing the same tune, "I'm just too busy to prepare my meals, so I don't really have a choice to eat healthier.  I eat what I can, when I can."

When it comes to eating clean, it's all about being prepared.  

Here is mine and Jared's personal story about how we have put in a little effort to make better choices towards eating clean:   

Jared does not have the opportunity to come home for lunch, nor does he eat fast food.  Therefore, he has to pack a lunch everyday.

This is what his lunch USED to look like:  a peanut butter and jelly sandwich, salt and vinegar chips, and an apple.  To him, this seemed like the only feasible option at the time.  He needed something that would not go bad in extreme heat.

Meanwhile, I had the luxury of coming home for lunch.  I'd enjoy a gourmet salad.

I kept telling him that there had to be a better option for him.  I suggested that we buy a little insulated lunch box and told him that I would be willing to make a salad for him every day.

After purchasing the lunch box, this is what is NEW lunch looks like:  a gourmet salad, a small bag of almonds, (I add an apple and a shaker with protein powder just in case he has an extremely long day and needs a little something extra).

With in days he noticed a big difference in his energy levels.  Now, several months later, he has stated how much better he feels, preforms, and looks.  He doesn't crash right after lunch and has energy through out the day.  

Yes, it takes a little bit of effort and work, but believe it or not, it is actually easier on the both of us during the week and it is definitely worth it.

This is what we do to prepare for the work week:

Every Sunday evening, we grill A TON of chicken breast tenderloins.  Then we make an awesome green salad with all sorts of colorful greens and veggies and store them in containers.

Every evening during the work week, I grab a handful of salad and veggies and throw it into a Tupperware container along with about 4 ounces of grilled chicken.  Then I either add some sliced almonds or avocado and salad dressing.  Meanwhile, Jared prepares a little baggie of almonds, a shaker with one scoop of protein powder, and throws an apple into his lunch box.  It takes us less than 5 minutes to make his lunch.

This is proof that with minimal effort eating clean is do-able and yields maximum benefits.

Shopping List...Week 2

Solution SHOPPING LIST BY ROBB WOLF

WEEK 2

PANTRY ITEMS

unsweetened applesauce 

olive oil 

balsamic vinegar 

olives

almond butter 

jerky 

coconut milk 

chili oil 

chicken broth 

1 can El Pato tomato sauce 

curry sauce

cashew or macadamia nut butter 

vanilla extract 

coconut oil

1 can of artichoke hearts 

1 12 oz package kelp noodles

PROTEINS

6 oz sliced deli ham 

3 lbs chicken breasts 

2 dozen eggs 

1 rotisserie chicken 

1 lb ground meat 

1 lb tip steak 

1 lb ground pork 

1.5 lbs tilapia filets 

10 oz smoked deli turkey 

2 lbs chicken thighs 

2 moroccan lamb sausages 

1 package bacon

PRODUCE

lettuce 

1-2 heads broccoli 

1 head cauliflower 

bag of carrots 

a few tomatoes 

a few plums 

several bell peppers 

1-2 avocados 

a few bags mixed greens 

a few oranges 

celery 

2-3 yellow squash 

1 bag broccoli 

slaw 

a few lemons 

1 head garlic 

1 lb beets 

a few apples 

2 red onions 

2 medium cucumbers 

1/2 cup green beans 

1 small piece fresh ginger 

1 bunch chives or green onions 

1 red bell pepper 

2 small zucchini 

1 peach 

1 bag spinach

NUTS & SEEDS

walnuts 

almonds 

cashews 

pine nuts 

macadamia nuts

SPICES & HERBS

cinnamon 

thyme 

mustard seeds 

cumin 

turmeric

curry powder 

tarragon 

garlic powder 

onion powder 

bunch fresh cilantro 

coriander

salt & pepper

dill mustard 

powder paprika

Want to start eating clean, but not quite sure how???

Want to start eating clean, but not quite sure how to start or what to buy????

Here is some helpful information from Robb Wolf's website, The Paleo Solution.

1. Clean out the Pantry 2. Go shopping 3. Cook! 4. Go for a walk 5. Sleep!

1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles...all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

2. Go shopping

Now it’s time to fill your cupboards with food worth eating.

Protein.

Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No! Conventional options are fine. Beans and rice do NOT count.

Land: Pork, beef, lamb. Sea: Trout, salmon, shrimp, crab. You know...fishy type stuff! Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.

Round things out with some good quality bacon, omega-3 enriched eggs and some items like chicken- apple sausage to help you with breakfast on busy days.

Veggies.

Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with the season, which typically means what is on sale. Mix up the colors.

Fruit.

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose weight.

Fats.

Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts. If fat loss is a goal limit nuts to 1-2 oz. per day.

Odds & Ends.

Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.

3. Cook!

The majority of your meals look something like this:

• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood. 

• Several servings of vegetables, either raw, steamed, or lightly cooked. 

• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.

Keypoints:

• Protein every meal 

• 3-4 meals per day 

• Limit fruit to 1 serving if fat loss is a goal 

• Limit nuts to 1-2 oz if fat loss is a goal 

• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.

4. Go for a Walk!

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

5. Sleep!

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8- 9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

Questions? Confused?

If you are curious about these recommendations read The Paleo Solution. Or just follow this guide, reap all the benefits and don’t bother with the details. That’s up to you.

NOW FOR A SHOPPING GUIDE...

Solution SHOPPING LIST BY ROBB WOLF

WEEK 1  *(WEEKS 2, 3, & 4 COMING SOON...)

PANTRY ITEMS

olive oil

coconut oil 

jerky salsa 

balsamic vinegar

1 can tomato sauce

1 jar marinara sauce

1 can tuna

toasted sesame oil

tamari (wheat-free soy sauce)

dijon mustard

PROTEINS

2-3 dozen eggs 

2-3 pounds skinless chicken breast 

1 lb wild-caught salmon 

1 rotisserie chicken 

3 lb pork loin 

6 oz sliced ham 

2 lb ground beef or turkey 

2-3 lb deli turkey 

1 lb beef tip steak 

1 package nitrate free sausages 

10 oz shrimp 

1 lb ground lamb 

1 lb halibut or other white fish

PRODUCE

berries 

bag of onions 

several bell peppers 

red leaf lettuce 

several tomatoes 

avocado 

bag of apples 

1 lb green beans 

a few oranges 

zucchini 

cauliflower 

a few bags of mixed greens 

1 spaghetti squash 

1-2 lbs broccoli 

bag of carrot sticks 

quart of strawberries 

1 small head cabbage 

several lemons 

1 head garlic 

1 bunch asparagus 

1 bag frozen berry mix 

1 bag broccoli slaw 

1 sweet potato

NUTS & SEEDS

almonds 

pecans 

walnuts 

macadamia nuts

SPICES & HERBS

cumin

oregano 

rosemary 

sea 

salt

pepper 

thyme 

basil 

cinnamon 

mustard 

seeds 

turmeric

Post Work Out Nutrition Ideas

From time to time I get asked the question: 

"What are some good "paleo" post workout options?"  

I got these 2 recipes from my good friend, Karen Pierce's nutrition blog.  I can not say that I have tried them yet, but it seems like it would do the trick!

Afternoon Top-Off

The Paleo Diet Cookbook

Trying to keep on top of your glycogen stores for that second workout of the day? Eating real food in place of a prepackaged product will keep you on top of your game. Serves 1. 

1 banana

4 egg whties

Ground nutmeg to taste

pinch of salt

Slice banana into 1-inch pieces and combine with egg whtie in a small bowl. Sprinkle with nutmeg and salg. Should be eaten one hour before working out.

Post-Workout Banana-Coconut Whip

The Paleo Diet Cookbook

A great option for a post, short Session workout, this tasty treat is quick and easy to prepare. Enjoy post-workout to restore your potassium levels and refuel your tank. Serves 2.

2 large, very ripe (spotty) bananas

1 scoop egg white protein powder

4 teaspoons natural flaked coconut

Freshly ground nutmeg, to taste

Puree bananas in a food processor until smooth. Add half of the egg white powder and puree, then add the remaining powder. Puree all ingredients until well blended. Top with coconut and nutmeg to taste!

Don't Be Shy...

Don't be shy....

If you would like to contribute your ideas to the blog, please send me an email and I will add you as an author and you can contribute to the blog.  It's too easy!!!

My email address can be found directly under my profile information.

So, get to it!  3-2-1- Go!!!

Viva Los Huevos!

Here's a spicy and different spin on eggs.  

Mexican Chorizo y Huevos

Chorizo and Eggs.... Ole!  All you need to do is remove the chorizo from the casing and "chop" with a spatula in a frying pan and cook for just a few minutes.  (Just like you would if you were making ground beef).  Beat a few eggs in a bowl and add it to the chorizo.  Cook eggs/chorizo as you would cook regular scrambled eggs.  That's it.  Done.

I topped my huevos y chorizo with avocado and paired it with some bacon and some fresh fruit.

Sooo Easy... Sooo Good.

This meal is so easy and it is sooooo good. 

Slow cooked chuck roast beef and jalapenos, garnished with yummy avocado and cilantro, topped with home made pico de gallo.  

What I did:

I love this meal because I can put it on before I leave to work in the morning and it is pretty much done by the time I get home.  I simply placed a chuck roast into my crockpot with some minced garlic, salt, and pepper.  I cooked it on low for about 7-8 hours or until tender.   You will know when it is done when it almost falls apart.  *(You can also cook it on high for about 5 hours).  If you like a little flavor, cut up jalapenos into long slices and add them to the meat with in the final hour so they can cook and soften up a little.  

I usually trim off a some of the fat, because as you know, chuck roast tends to be a little more fatty, however, the flavor is fabulous!

I shredded up the meat using a fork and a knife.  It should be sooooo tender that it basically just falls apart.  I garnished the meat with sliced avocado and some cilantro.  

I also made some home made pico de gallo as a topper.  

Instructions for pico:  

Chop up about 4 tomatos, 1-2 jalapenos, a little onion, and some cilantro.  Add salt and garlic powder to taste.... *some fresh squeezed lime juice is great if you have it.... Voilla!!!!!

I paired this dish with some fruit.  

Deliciosio!!!