Whole30 & Red Swiss Chard

I am back from my New York trip! It was a very fun trip; I was able to do almost everything in a tour guide book plus go to some local restaurants! One of my favorite activities I was able to do was spend 2 hours in the Metropolitan Museum of Art; it has art from the 1st and 2nd centuries all the way to the 1960s. It was a great last vacation before I start back up in school.

Before my New York trip, I went back to school shopping and picked up some new workout clothes!

Now that I am back, I want to get back onto the paleo lifestyle; I realized after following the paleo lifestyle for almost 2 months, I have felt better all over (both physically & emotionally) and have had a significant decrease in my stomach problems. For me, this lifestyle is not only for weight management, but is for the increase in energy, improvements in the way I feel, and the knowledge that I am benefiting my health with what I am putting in my body. I have noticed a lot of commercials on TV about medications and medication problems relating to diabetes, cholesterol, blood pressure, etc., and the best way to prevent any of these is to begin a healthy, whole foods lifestyle NOW. 

I have been researching the Whole30 Program. Whole30 concentrates on eating food with very few ingredients, all pronounceable ingredients, and real, whole food like meat, eggs, vegetables, fruit, nuts and seeds. The most important is what not to eat during the Whole30 Program: no added sugar (real or artifical), no alcohol, no grains, no legumes, no dairy, no carrageenan, msg or sulfites, and no white potatoes. Also something whole 30 urges is to not make junk food with "paleo approved" ingredients, like pizza, muffins, brownies, ice cream, etc.

Some exceptions to the Whole30 Program are: clarified butter or ghee, fruit juice as a sweetener (apple or orange juice), green beans, snap peas, vinegar (like balsamic, apple cider, and red wine; vinegar with no added sugars), and minimally processed foods like canned coconut milk, applesauce, tomato sauce, canned olives and chicken broth (as long as you avoid carageenan, msg, or sulfites).

This is not suppose to be an easy program, and will take a lot of meal prepping, but on their website it plans out what you should expect while going through the program.
For more information: http://whole9life.com/category/whole-30/

The whole30 website provides a detailed grocery list with the best choices for the program. This is a great resource if you are ever unsure of what to buy at the grocery store. http://whole9life.com/book/ISWF-Shopping-List.pdf

I am currently trying to like red swiss chard in my smoothies because red swiss chard is EXTREMELY good for you; it is high in antioxidants, phytonutrients, anti-inflammatory properties, vitamin K, vitamin A, and is beneficial for blood sugar regulation & bone health (for more information: http://whfoods.org/genpage.php?tname=foodspice&dbid=16). I find the flavor very strong, so I am experimenting on different fruit and vegetables to add with it. For my Red Smoothie, I added fresh grapefruit juice to help cut the flavor and I feel it worked well. Any ideas for other ways to cook with red swiss chard? Let me know!

Red Smoothie:
1 cup frozen raspberries
2 leaves red swiss chard
1/2 cup fresh squeezed grapefruit juice
1/4-1/2 cup water

Blend and serve!

Some other clean eats...

For the airplane trip to New York, I packed some paleo approved snacks! Bell pepper slices, green grapes, raw almonds + raw pumpkin seeds, cherry tomatoes and an Apple Pie Lara Bar.

3 egg white omelet filled with zucchini, tomato and onion, cooked in coconut oil and topped with avocado slices, and red pepper flakes, a side of steamed broccoli (with a little lemond juice and garlic) and fresh tomatoes

3 egg white scramble with zucchini and tomatoes topped with avocado chunks! With Vita Coco Coconut Water. Coconut water is a great way to hydrate your body naturally! 

Zucchini egg white frittata cooked in coconut oil, topped with raw almonds, hemp hearts, pumpkin seeds, tomato slices, bell pepper slices and some spinach-pepper chicken sausage!

Pre-Workout Fruit Salad:

½ cup green grapes, washed & halved

½ cup blueberries, washed

½ banana, sliced

½ tbsp whole flaxseeds

½ tbsp raw cacao nibs

1 tbsp raw Coconut Nectar

Mix above ingredients and top with unsweetened coconut shreds 

First Week in Idaho!

Hey Everyone! Sorry it has been so long since my last blog post. I have been busy packing, moving and unpacking! I am finally all settled in, in Boise, ID. This is going to take a little time to get use to, but for the most part I am excited to see old friends and I can't wait for school to start up at the end of August.

Before I left, I made a new recipe for a BANANA CHIA OMELET with chocolate protein frosting! It was delicious and I have made many since. I highly recommend trying it for a post workout meal or any breakfast!

Banana Chia Omelet

1 serving

3 egg whites

1 small ripe banana

1 tbsp unsweetened coconut milk

1 teaspoon cinnamon

1 teaspoon chia seeds

Toppings:

1/4 cup chopped strawberries

1 tsp cacao nibs

chocolate protein frosting*

Raw coconut threads

1. Mix/mash egg whites, banana & coconut milk with fork completely until smooth then add cinnamon & chia seeds to combine.

2. Heat 1 TBSP coconut oil in pan

3. Add egg mixture, put lid on, cook on medium-low heat until bottom is lightly brown ~ 3-4 minutes, then flip, using a plate to assist if needed, add more coconut oil, and cook on other side for about 2 minutes.

4. Add strawberries on inside of omelet, fold over omelet, and top with more strawberries, chocolate protein frosting, raw cacao nibs, & unsweetened coconut threads (or any other desired toppings!)

*Chocolate Protein Frosting

 1 scoop chocolate

About 1 tbsp coconut milk

1 teaspoon raw cacao nibs (optional)

1. Add coconut milk slowly, continuously mixing with a fork until smooth. Don't add too much liquid or it will be watery.

One last recipe I made at home was a sweet potato hash. This recipe can be served with breakfast, lunch or dinner! It can be made a main dish by adding a green vegetable and a protein source like ground turkey or chicken.

Sweet Potato Hash

Serves 3

1 sweet potato, peeled and chopped into ½ inch squares

½ white or yellow onion, chopped

2 garlic cloves, minced

3 tbsp. coconut oil

Fresh ground pepper, optional, to taste

1. In a large pan, heat 2 tbsp. of coconut oil over medium to medium-high heat.

2. Once oil is hot, add sweet potatoes, and cook, stirring occasionally for approximately 7 minutes. If the sweet potatoes do not get lightly browned and start creating a nice crust, turn up heat slightly.

3. After the sweet potatoes are lightly browned, add remaining 1 tbsp. of coconut oil, onions and garlic to pan. Making sure heat is at medium, let potato-onion mixture cook for approximately another 5-7 minutes.

4. When potatoes are browned and fork tender and onions are cooked/translucent, then you know the hash is done!

On my drive up to Boise, I stopped in Davis to pick up my friend and have a rest day. I ended up going to a friends house and got a half dozen FRESH chicken eggs! It was awesome! 

While in Davis, I made a stop at a local fresh fruit and vegetable stand and made a rustic salad! Here is the recipe:

Raw Farm Stand Salad

Makes about 3-4 side salad servings

1 yellow bell pepper

1 large tomato

1 large cucumber

1 large carrot

2-3 Tbsp. hemp hearts

2-3 Tbsp. shaved almonds

3 Tbsp. balsamic vinegar

1. Roughly chop all vegetables, so the salad has a “rustic” feel to it.

2. Combine all ingredients and serve!

My dad's house has a large backyard, pool, and garden so my dog is happy and has a lot of space to run around and play.

I have taken 3 Zumba classes and I have got to say, I am HOOKED! It is a great way to get in good cardio and the time goes by fast. I also like it because when I lift weights sometimes I get very tight and lose some flexibility, I have a feeling Zumba will help me with this. Tomorrow night I am trying a strength yoga class; I have never taken a group yoga class before so this will be a great experience! I am still lifting hard and doing cardio, whether it be running, walking, biking or hiking. I got a new watch that is a heart rate monitor and timer that I can't wait to use to track my workouts.

As far as eating goes, I had a few ups and downs over the past week due to moving and not having access to a kitchen. Not that I am all settled, I am getting back into cooking clean, paleo dishes.

Something that  has been very beneficial is my step mom has fresh tomatoes, thyme and rosemary in our backyard and my close friend has zucchini, tomatoes, peppers, artichokes and cabbage in her garden! So I am definitely going to have access to fresh vegetables which I am excited about. I am hoping to plant some of my own like strawberries, lemon basil, oregano, peppers, stevia and hopefully more! It is just so dry here in Idaho so I will have to make sure to keep up on watering so they do not dry out.

One of my first breakfasts I ate, after I was all settled in, was 2 egg omelet, with zucchini, tomatoes and thyme all from my friends gardens! Plus I made a refreshing drink of 100% coconut water + 1 peeled and chopped kiwi.

Today I started my day right with a cup of coffee, my powdered greens + Nature's Fuel multi vitamin + 1 cup OJ and a fresh fruit bowl (blueberries, grapes, and banana)! Waking up early and eating breakfast in the back yard is very relaxing and a great way to wake up.

I made it to the gym near my house and signed up for a 12 day pass, until the school gym opens up! It was great to feel the burn after a great legs day. My Post AM leg workout meal consisted of a 2 egg white omelet, with chopped zucchini, white onion and kale; cooked in coconut oil and topped with red pepper flakes! 

At Costco yesterday I picked up these great chicken sausages; they are a red pepper-spinach flavor and are pork free, gluten free, no msg and no added nitrates, also no artificial ingredients and minimally processed.I really enjoyed them and will definitely be having these for breakfast more often! Since it was from Costco I got 3lbs worth! I put 1 lb in the fridge and froze the rest for later use.

After a 30 minute arm circuit plus 1 hour of Zumba, I made a post workout late lunch! Baked Tilapia seasoned with red pepper flakes, garlic, onion powder, and fresh ground black pepper; cucumber slices, garden cherry tomatoes and grapes! The Tilapia I baked in the oven at 400 degrees for about 15 minutes.

Vanilla Protein Waffles

Hope you have had a good couple of days and a great weekend! This weekend I went on a fun date night and saw the movie Savages, which was good but very violent. Also, I put my 2 weeks in at my current job because in less then 2 weeks time I will be moving up to Boise, ID (my hometown) for school! My dad is giving me a great opportunity to go back to school for Civil & Environmental Engineering and internship at his work which is a water & waste water treatment engineering firm. I am excited but extremely nervous at the same time.

First off, I would like to congratulate myself for completing my 30 days 100 miles challenge! I finished with 109 miles. I am so proud and thankful I took on this challenge. This week's goals are: 1) 4-6 miles cardio, 5 days this week, 2) drink more WATER, 3) keep gym workouts at highest intensity.

Also this weekend I purchased new supplements! Since I have been lifting hard at the gym I got BCAAs (Branched Chain Amino Acids, in fruit bunch flavor) and Glutacor (Glutamine). Both of these supplements are important in protein synthesis and muscle repair & recovery. I will take 1 scoop of each pre and post workout with my NanoVapor (PRE) and Pro7ein (Post).

I also purchased 2 Quest Protein bars! I got Cinnamon Roll and Strawberry cheesecake. I really like these protein bars because they are gluten free, low carb and HIGH in fiber. They are especially delicious if you put them int he microwave for 10 seconds before eating them! YUM

This weekend I was craving waffles! So I made a new recipe and used my Cuisinart Waffle Iron (Thanks Uncle Ken). They turned out good! I will be trying out different quantities to prefect them.

Vanilla Protein Waffles
(Makes 3 Waffles)

Dry Ingredients:
1/2 cup almond meal
1 1/2 scoop vanilla protein
1 tsp cinnamon

Wet Ingredients:
6 egg whites
1 tsp vanilla extract
1 tbsp unsweetened coconut milk

Instructions:
1. Combine dry ingredients in large bowl and mix with a fork. Separately mix wet ingredients in a small bowl.
2. Combine wet ingredients into large bowl, continuously stirring to not make any clumps.
3. Set waffle maker to middle setting (mine was set 3, out of 6)
4. Cook until light golden browned on outside and cooked through.
5. Top with chopped walnuts, raw unsweetened coconut threads and organic fade B maple syrup!

Sunday I prepped about 4 servings of Tilapia and Sole for the week! I am so thankful I did this because I do not always eat enough lean white fish.

Baked Tilapia/Sole

1. Preheat oven to 400 degrees F

2. Line baking sheet with tin foil, and lightly grease foil (I used coconut oil)

3. Lightly brush coconut oil over filet and season each filet with cayenne pepper, lemon pepper, and garlic powder, to your liking.

4. Cook for 15-17 minutes

Served with steamed broccoli & asparagus and when reheated splashed with fresh lemon juice to prevent drying!

Paleo Preworkout before AM Cardio: 1 Banana, 1 hardboiled egg, and raw acv + water

AM Cardio: 7.06 mi run, 1:02:09, 8:48 avg min/mi, 732 calories

Paleo Postworkout meal: sautéed veggies (kale, red cabbage, tomato, zucchini, garlic) in coconut oil, topped with 2 over easy eggs and 1/4 sliced avocado!

Also, I made an at home PROTEIN FRAPPUCCINO!! Who needs Starbucks! 

Vanilla Protein Frapp:

1 cup dark unsweetened coffee, cooled

1/2 cup unsweetened coconut milk

1 scoop vanilla protein 

Ice

Blend

Beautiful morning on my patio!

Other Clean Eats:

Quarter-pound grass fed beef burger! I reheated the burger by brushing coconut oil on top to prevent dryness and microwaved, then wrapped in Tuscan kale, topped with avocado and tomato. The avocado "melted" on the warm burger and acted like cheese, it was delicious.

I read up more on the grass fed beef I purchased... Farmer's Market local beef! 100% Grass-Fed, Ranch Raised, Natural Lite Beef. This ranch is in Silverado Canyon which is 20 minutes from my house. The farmer raises his cattle in an entirely grass and forage fed way, while keeping the land in a sustainable natural state. The ratio of omega-6 to omega-3 fatty acids in his grass fed cows is a .16 to 1 ratio, while salmon is 3 to 1 and grain fed cows are 20 to 1. Support your local farmers market whenever you can!

Served with sweet potato fries! When I went shopping for the sweet potato fries, I was in a Ralphs grocery store that for the first time had correct nomenclature for sweet potatoes (and not calling them yams, read previous blog)

For the sweet potato fries, I cut them into steak fries and seasoned half with light coconut oil & cayenne pepper and the other half with coconut oil & agave nectar. Cooked in a preheated 400 degree oven for about 15-20 minutes, turning and checking occasionally.

Raspberry-Chia-Vanilla #protein shake and a 3 egg white frittata with red cabbage, red kale, onion, tomato, & bell pepper, topped with red chili sauce, red pepper flakes and STEAK!

Chicken Kale Salad: shredded chicken thigh, Tuscan kale, red cabbage, carrots, English cucumber, tomato, hemp seeds, fresh chopped parsley, & 1/2 lemon for dressing!

Workouts!

Jul 12 Upper body
#1 x3: 15 tricep cable pull downs (30lb) + tricep cable pull over (30lb) + 15 ab cable wood chop high (each side 30lb)
#2 x3: 15 cable face pull (30lb) + 20 cable ab pull down (40lb)
#3 x3: 15 flat bench dumbell press (17.5lb DB) + 50 bench russian twists (10lb DB) + 15 each side 1 arm bench row (17.5lb DB) + 50 bench Russian twists (10lb DB)
#4 x3: 10 hang clean w squat & press (30lb bar) + 10 bench dips + 18 plank alt arm row (10lb DB)
#5 x3: 15 flat bench fly (10lb DB) +8 bicep curls (30lb bar) + 12 bench skull crusher (10lb DB) + 15 Barbell bent over row (30lb bar)
#6 x3: 10 jack knife w stab ball + 25 reverse crunch w stab ball + 25 crunch w legs raised

Jul 13 Lower body
#1 x3: 15 Leg press (90lb) + 25 side ab crunch (each side, 25lb plate)
#2 x3: 25 SL Deadlifts (40lb bar) + 50 Russian twists (10lb DB) + 20 Squat (40lb bar) + Bench brief cases (10lb DB)
#3 x3: 12 calf raises (40lb) + 20 forward alt lunges (30lb bar) + 50 fast ski side to side
#4 x3: 15 front squats (30 lb bar) + 20 back alt lunges (30lb bar) + 50 high knees
#5 x3: (fast no weight) 20 single leg squat (each side) + 20 straight calf raises + 12 low squat holds + 20 wide duck foot calf raises
#6 x2: 25 toe touches + 25 leg lifts + 25 crunches + 25 flutter kick
#7 x2: 25 Cable ab crunch (50lb) + 15 high cable woodchop (each side, 50lb)

Jul 14 upper body
#1: 15 Tricep cable pull down w bar (40lb) + 10 Reverse curl w cable bar (40lb)
#2: 20 Cable low row (40lb) + 20 Plank one arm row (12.5lb DB) + 50 Bench Russian twists (12.5lb DB)
#3: 10 hang clean w squat & press (30lb bar) + 12 flat bench press (12.5 DB) + 8 flat bench parallel tricep press (12.5 DB) + 12 bench leg lifts (12.5 DB)
#4: 15 Barbell row (30lb bar) + 10 bench dips

July 15 lower body
Warm Up: 10 min bike
#1 x3: 20 squats (30lb bar) + 10 one leg lunge (each side, 30lb bar) + 75 Bench russian twists (10lb DB)
#2 x3: 30 Back alt cross lunge (30lb bar) + 15 Calf raises (40lb) + 50 skier side to side
#3 x3: (fast no weight) 20 single leg squat (each side) + 20 alt back kicks + 20 straight calf raises + 15 low squat holds + 20 wide duck foot calf raises
#4 x2: 50 Toe touches + 25 leg lifts + 30 flutter kicks + 50 crunches

July 16 Upper body:
#1 x3: 20 Lat Pulldowns (40lb) + 20 Wide lat pulldowns (40lb) + 10 Pushups
#2 x3: 20 Cable row + 20 Plank one arm row (each side, 12.5lb DB) + 50 Russian twist (12.5 DB)
#3 x3: 15 Shoulder Press (12.5lb DB) + 10 Torso twists (12.5lb DB) + 10 Bicep curls (12.5lb DB) + 20 Twisting plank + 20 DB Tricep Extension (12.5lb DB)
#4: 20 Flat bench DB press (12.5lb DB) + 50 Fast punches (core tight!) + 10 Flat bench fly (10lb DB) + 10 Skull crushers (10lb DB)
#5 x2: 30 Toe touches + 30 sec High knees + 30 Butt raises + 30 sec Alt butt kicks + 30 Leg lifts
#6 x3: 50 crunches + 20 Frogger Under Swivel

Rib Eye With Mushroom & Red Wine Reduction

On Sunday evening, I cooked for my friend Robert. He has been wanting me to cook paleo and healthy for him for a long time now. He bought all the ingredients and I made the whole meal. I ended up making something new, with rib-eye, mushrooms (which I never eat, but I am trying to enjoy), red wine, and onions! It turned out great! If you try it, please let me know how you like it :)

Rib Eye with Mushroom Red Wine Reduction:
Serves 2
Served with garlic roasted asparagus, broccoli and potatoes

3 tbsp oil
2 Rib eye steaks
1 cup red wine
2 cups cremini mushrooms, chopped
Black pepper
Sea salt (Blush Cabernet is what I used)
1/2 white onion, thinly sliced
1 1/2 tbsp fresh thyme, chopped

1. Take steaks out of refrigerator while you are prepping the vegetables. You want them to sit at room temperature for about 30 minutes. I do not recommend putting a cold steak on a hot pan.
2. Season steak with sea salt & pepper
3. Heat 2 tbsp oil over HIGH heat, add steaks, cook 3-4 min each side or to desired done
(I like mine to have a nice sear on the outside but medium rare on the inside)
4. Remove steaks, cover with aluminum foil, and let sit.
5. Lower heat (medium-low), add 1 tbsp more oil, add mushrooms & onions
6. Cook until mushrooms are tender, onions are sweating (5 minutes)
7. Add wine & thyme, bring to simmer for 5-8 min, until sauce has reduced sufficiently
8. Serve steaks and top with sauce

Roasted potatoes: quartered, combined with olive oil, pepper and fresh garlic
Cooked for 30-35 minutes at 400 degrees.

Roasted asparagus & broccoli: quartered, combined with olive oil, pepper and fresh garlic
Cooked for 10-15 minutes at 400 degrees, I added them to the same oven about 20 minutes into potato cooking time
(don't forget to trim your asparagus spears at the ends!)

Final product, it was like something I would buy from a restaurant:

Monday's PreWorkout Fruit & Veggie Shake:

1 cup carrot juice
1 cup fresh spinach
1 banana
1/4 cup fresh raspberries
1 tbsp flaxseeds
1/2 scoop vanilla protein
Ice
Blend

After my 8.11 mile run on Monday, post workout I had 1/2 scoop protein + 8 oz water and a 2 egg scramble with veggies + Steak + 1/4 Avocado. By the way I am at 85 miles for my 30 days, 100 miles challenge. I have until this Sunday, July 15 to finish! 

My dog Jack had a good post workout meal too, since he ran with me! I made homemade dog food for Jack; quinoa, brown rice, veggies (carrots, corn, peas, zucchini and spinach), olive oil, and chicken. Mixed half his kibble with half homemade dog food. He really seems to like it, which is good because he can be extremely picky with his food.

Tuesday's Power Breakfast Shake
1/2 avocado
1 peach
1 cup kale
1/4 cup raspberries
1 tbsp whole flaxseeds
1 scoop vanilla protein
1 cup coconut milk
Water + ice (optional, if wanted)
Blend until smoothi


Wednesday morning I had work and wanted to come up with a paleo breakfast taco, but instead it turned out to be a messy taco so I called it a breakfast bowl instead!

Wednesday's Paleo Mini Breakfast Bowls:
3 hard boiled egg whites
1/2 green bell pepper, chopped
1 tbsp red onion chopped
1/2 tomato, chopped
1/2 avocado
1 tbsp fresh cilantro

Combine all ingredients in 2 small red cabbage leaves!
Top with fresh lemon juice or salsa.

Wednesday, July 11, Legs workout

Warm Up: 20 min stairs
LEGS:
#1 x3: 30 Squat (40lb bar) + 20 SL Deadlifts (40lb bar)
#2 x3: 30 Alt side lunge (no wt) + 20 Ab crunch (each side, 25lb plate)
#3 x3: 30 Back alt lunges (30lb bar) + 15 front squat (30 lb bar) + Back leg extension 15 each side
#4 x3: 14-10-12 Calf raises + 50 Jump ski side to sides
#5 x3: 15 Single leg bench lunge (30lb bar) + 15 Low sumo squat (30 lb bar)
Ab Superset x3:
25 straight leg crunch w 5lb plate
25 bent leg crunch w 5 lb plate
50 Russian twists w 5 lb plate
25 toe touches w 5 lb plate

Workouts and Fried Bananas

Thursday was a big day for me! I cooked a healthy, clean eats dinner for my whole family! I truly want me youngest cousin to change his eating habits; unfortunately I can honestly say I have only ever seen him eat a green vegetable (peas) on thanksgiving and Christmas, and he didn't enjoy it. With that in mind, I was determined to have one green vegetable he would like so I tried green beans! Unfortunately, that did not work but I still got him to eat some lean chicken breast, sweet potatoes, quinoa and brown rice instead of bologna sandwiches.

I made two varities of everything to try to please the different palats of my family! 

1. 2 types off chicken, one with garlic, onion, and lemon pepper; the second with italian seasoning and light pepper. 

2. Quinoa-brown rice: 1 with salt, pepper, and light lemon juice only, the other with light lemon juice, garlic, onion, fresh parsley, and lemon pepper.

3. Sweet potatoes: 1 with EVOO and agave nectar, the second with garlic, onion, lemon pepper and light Italian herbs.

4. Green beans: 1 steamed, and the second sauteed with onions and garlic.

5. Broccoli (My oldest cousin ate some with me! But mostly just me): 1 with EVOO and agave nectar, and one with onion, garlic, and lemon pepper.

Overall I would still rate the dinner a success! Even with my effort of having my youngest cousin enjoy green vegetables be a fail, I think he genuinely does not want to change in a healthier direction and that is the limiting factor in what he will and will not like. I am far from being done with this effort, I hope to cook for them again and try out other vegetables and lean meats! There were a lot of left overs, so I made little meals for the house. I am not sure if they were eaten, but at least I tried!

I am trying to stay strong on the gallon-a-day challenge! It is hard to finish a full gallon some days, but I can usually get 3/4 of it finished. I still recommend to try it out for a week! It is a great way to flush your system. Also, every morning I have been doing the Raw ACV + 8oz water and I think it tastes kinda good too! (My previous post tells you about the benefits)

This week at the farmer's market, I finally got grass fed beef! I talked with the owner for about 10 minutes about the differences between grass fed beef, store bought beef, and the different cuts. It was very informative! The thing I love about farmers markets is the farmer's love to teach about their crops.

Another thing I got from the farmer's market was 1/2 pound of 100% raw trail mix. It includes raw almonds, raw walnuts, and raw raisins with no sulfates. The lady had a premixed trail mix that had raisins with sulfates, and with paleo you want to eliminate all preservatives, etc. I simply asked her if she had any raisins with no sulfates, she did, and she was willing to make me a fresh batch! Like I said above, the farmer's are willing to help you out and give you what you want. They will even pick the best produce for you. 

I tried this recipe idea from powercakes.net (check out her blog! She is awesome, and I hope to get to her level some day). This is a great paleo pre or post workout omelet! 

Chia Omelet with Fried Bananas

3 egg whites, whisked with 1 tbsp coconut milk

1 tbsp chia seeds

1/2 cup berries (I used fresh raspberries, and fresh chopped strawberries)

Put about 1/2 tablespoon coconut oil in a small skillet, heat over medium heat, add egg mixture and put on the lid. Let cook about 3 minutes, then check to make sure the bottom is fully cooked. Once it is, carefully flip the eggs, add 1/2 of berries to one half of the omelet. Lower heat to lowest setting, put lid back on, and cook for 1 additional minute. Flip empty side of omelet on top of berries, turn off heat completely, put lid back on and let steam the berries for 1 minute. Then serve on plate with fresh berries on top!

1 banana, thickly sliced

1 tablespoon coconut oil

cinnamon, as desired

In a small bowl, mix banana slices and cinnamon; try to coat each one with a small amount of cinnamon.

Heat coconut oil over high to medium-high heat. 

Add banana slices and cook until browned, about 2 minutes, then flip and cook for an additional 1-2 minutes.

I put mine on a paper towel to drain some of the excess oil, then served!

I still am amazed HOW AMAZING these fried bananas were. I was in heaven..

Another paleo recipe I came up with was almond and parsley crusted beef shoulder! I was inspired to make this recipe because my best friend and her mom are trying the paleo lifestyle out and her mom made flank steak and breaded it with almond meal! I really liked it, so decided to try it out. Beef shoulder was on sale at the market so I went with that!

Almond & Parsley Crusted Beef Shoulder:
(2 servings)

.5 lb cross rib beef shoulder (flank steak would be great also)
1 egg, beaten
1/2 cup almond meal
2 tbsp fresh parsley
1 teaspoon lemon pepper
1 garlic clove, finely chopped
2 paper plates

In one paper plate, add egg, in other paper plate combine almond meal, parsley, lemon pepper and garlic.
The paper plates worked perfect for me, if you have a side rim bowl that will work also!

First put meat in egg and cover both sides completely.
Transfer from egg mixture to almond meal mixture and make sure to coat completely!

Heat 1 tablespoon coconut oil in large skillet over high heat. Once the oil is hot add steak and cook 1st side 3 minutes, and 2nd side about 2 minutes. My steak was on the thinner side so it needed little cooking time, you can cook your steak to whatever you prefer.

With the other half of the steak, I served it over a steamed kale salad!
I steamed about 2-3 cups of purple kale and 1/2 green apple chopped in a steam basket for about 2 minutes. Plated this mixture, tossed with 1/2 tablespoon balsamic vinegar, topped with hemp seeds and the other half of the steak! It was very delicious, and my first time steaming kale.

Some other clean eats!

Chicken thighs were on sale and I got 4lbs for $5! They are bone-in, skin-on, which may not be the best for everyday chicken, but it is paleo and it is DELICIOUS! The chicken below, I seasoned with garlic, onion, italian herbs, black pepper, and red pepper flakes; seared it on both sides (about 9 minutes per side) and BAM! Spicy and delicious. Served with roasted vegetable medley.

A delicious snack I had was 1 mango sliced, with 1/2 cup of my raw trail mix! Mangoes were on sale 3 for $1! Always check the newspaper for good deals, I learned this from my uncle! :)

Pre workout fuel: 2 egg omelet with veggies (red onion, garlic, spinach, thinly sliced zucchini and red bell pepper), with a splash of coconut milk in the eggs which made them so fluffy! I made the plan omelet in coconut oil, flipped it, put the fresh veggies on one half of the omelet, put the lid on and lowered the heat for ~1-2 minutes. Flipped the other half over the veggies, turned off the heat and let them steam for 1 minute longer. Then served! with 1/4 avocado on top and 1 nectarine sliced up! The reason I did the veggies like this was because I am trying to not over cook my vegetables which makes them lose nutritional value. So yes the vegetables inside this omelet may not be extremely tender but they are warmed and slightly wilted and PACKED with nutrients! :)

Post workout lunch at my best friend's house! Almond crusted flank steak, turkey with olives and tomatoes, roasted egg plant, and zucchini egg scramble.

Grilled salmon, seasoned with garlic, onion, lemon pepper and seared in coconut oil on HIGH heat (2-3 minutes per side) to get the outside really crispy, served with roasted vegetable medley. 

Now this may not look as appetizing as my other pictures, but it was good! I was at a friends house and it was getting late and I was getting hungry! I searched his whole kitchen to find paleo food, and I came across grilled chicken, steamed broccoli and natural salsa. So I mixed them all together, heated, and surprisingly turned out great! 

My best friend just signed up at the 24 Hour fitness by my house and she got me a guest pass for 1 week free but the manager ended up giving me 3 weeks free until I leave to move to Boise for school! I am so excited to have a gym to work out in again. I love working out at home, but I miss the heavier lifting and the more versatile workouts I can do. Here are my most recent workouts I have done:

July 5, 2012 Lower Body Workout
Warm up: 10 minute walk/jog
Leg Suspect #1 x3 (40lb bar): 20 deadlifts + 20 sumo dead lifts
Leg Superset #2 x3 (40 lb bar): 20 alt forward lunges + 20 squats
Leg Superset #3 x3 (40 lb bar): 15 Calf raises + 20 Alt back lunges + 15 back leg extensions (each side)
Leg Superset #4: 15 box jumps (9 high) + 20 squat side walk (10 each side)
Ab Superset #1: 20 standing side crunch (15 lb) + 20 twisting plank
Ab Superset #2: 20 butt lifts + 50 Russian twists (10lb)
Ab Superset #3: 50 Crunches + 45 sec plank
Cool down:10 minutes bike

July 6, 2012 Upper Body Workout
Warm up: 5 min stretch + 15 min bike
Superset #1 x3: 20 Narrow lat pull downs (50lb) + 20 Wide lat pull downs (50lb)
Superset #2 x3: Tricep pull downs w/ rope (20lb) + Tricep pull overs w/ rope (20lb)
Superset #3 x3: 20 Seated row (40lb) + 20 Ab pull down w/ rope (50lb)
Superset #4 x3: 30 Press to Curl (10lb) + 15 Bent over two arm row (10lb)
Superset #5 x3: 20 Tricep extension w/ bridge up (10lb) + 10 Jack knife w/ stab. ball
Superset #6 x2: 25 Toe touches-25 Butt raises + 50 Reverse crunch w/ stab. ball
Superset #7 x3: 20 Crunches + 30 Russian twists
Cool down down: 5 min stretch

July 7, 2012 Lower Body workout:
Warm up: 5 min stretch + 15 minute bike
Superset #1 x3: 20 Body squat w/ leg lift + 30 sec quad stretch
Superset #2 x4: 20 Alt cross back lunge (40lb bar) + 15 Good mornings (40lb) + 50 Low-wide-side-side
Superset #3 x3: 10 Narrow squats + 10 mid squat + 10 sumo squats (all- 40lb bar)
Superset #4 x3: 15 Sumo deadlifts (40 lb bar) + 20 Alt. side lunges + 50 High knees
Superset #5 x3: 15 Calf Raises (40lb) + 15 Single leg squat
Superset #6 x3: 20 Alt jump lunges + 20 Side ab crunch (each side, 25lb plate) + 20 Ab twists (10lb plate)
Superset #7 x3: 10 Plank pike up w/ stab ball + 40 Reverse crunch with stability ball
Superset #8 x3: 10 Ab crunch stab. ball pass off + 40 Russian twists
Superset #9 x1: 1 min plank + 50 regular crunches
Superset #10 x1: 30 sec straight arm plank + 50 straight leg crunches

July 8, 2012 Upper Body Workout
Warm up: 10 min stairs
#1 x3: 20 Reverse sit up + 20 Right side reverse sit up + 20 Left side reverse sit up
#2 x3: 20 Bicep cable curls w/ bar (20lb) + 20 Lat pull downs (50lb) + 20 Wide lat pull downs (50lb)
#3 x2: 20 Plank-dumbbell alt one arm row (10lb) + 20 Dumbbell rotational press (10lb)
#4 x3: 20 Dumbbell flat bench press (15 lb) + 20 Hang clean (w/ 30lb bar)
#5 x3: 20 Flat bench dumbbell fly (10lb) + 10 Push up w/ twisting plank
#6 x3: 20 Kneeling cable crunch (40lb) + 20 Cable face pull w rope (30lb)
#7 x2: 25 Toe touches + 25 Butt lifts + 50 Reverse crunch w stab. Ball
Warm Down: Stretch 5 min

Lastly, let me leave you with two informational pictures I came across. The first is how to distinguish the differences in your produce aisles, and the second is food lingo translations.

I found this one extremely interesting and will research this on my next grocery store visit!

I am not sure how truthful this one is, but it makes a lot of sense! So think about it next time you are at the grocery store.