Day 1, November paleo challenge - Paleo Chicken Picatta

Hi Cadence family! By the time you read this, our November Paleo Challenge will have officially begun, woo hoo!  So what better time than now to revive the Paleo Journal with more recipes and tips to make your journey into the world of Paleo all the more pleasant.   

 Allrighty then, lets do this!  Those of you who are familar with my cooking know that I really love simple, yet flavorful recipes that just about anyone can make.  The recipe posted below comes from one of my favorite blogs, Everyday Paleo.  I am a huge fan of lemon and capers and happened to stumble across this delicious dish yesterday as i was trying to decide what to make for lunch.  It literally took me less than 5 minutes to prep the dish and just about 15 minutes to cook.  

Paleo Chicken Picatta

3 – 4 chicken breasts

2 tbsp ghee ( you can sub olive oil if you do not have ghee) 

3 green onions diced

6 garlic cloves minced

3 tbsp capers

¼ cup white wine

½ cup low sodium, organic chicken stock

3 tbsp olive oil

Juice from 1 lemon

Sea salt and fresh ground pepper to taste

Butterfly the chicken breasts by cutting in half lengthwise.  Place the butterflied chicken pieces in between two pieces of parchment paper and with the flat side of a meat mallet, gently pound the chicken until it’s approximately ¼ inch in thickness.  Cut the pounded pieces of chicken in half and set aside.  In a large sauté pan heat the 2 tbsp of ghee over medium high heat.  Your pan should be really hot.  While your pan is heating lightly sprinkle both sides of the chicken with the sea salt and black pepper.  Place the chicken into the hot skillet and cook on both sides for 3-5 minutes until the chicken is no longer pink in the middle but still tender – do not overcook – nobody likes rubber chicken.  Remove the chicken from the pan and add to the same pan the olive oil, garlic, and onions.  Using a wooden spoon, quickly sauté the garlic and onions for 2 minutes, scraping any of the chicken drippings off the bottom of the pan.  Add the wine, chicken stock, lemon juice and capers and bring to a simmer for 3-5 minutes.  Pour the sauce over the chicken and serve immediately.  The end result is yummy, garlic, lemon, tender chicken goodness.

Enjoy! Roxan

CONVENIENCE VERSUS HEALTH? IT DOESN'T HAVE TO BE ONE OVER THE OTHER...

     Since taking over the blog, I have been chatting with different people in the gym about paleo eating and there seems to be a common theme as to why most people haven't taken the paleo plunge - TIME!  There is never enough of it and when it comes to food we often find ourselves choosing conveniece over health.  It definitely takes some thoughtful planning, but once you get into the paleo groove it is fairly easy to make quick paleo meals that also taste amazing! 

     One of the best time saving tools you can have in your paleo arsenal is a CrockPot.  All you have to do is fill it, and turn it on.  Within hours you will have a delicious and healthy meal that takes less than 15 minutes to prepare!  I just got a CrockPot this past Christmas and after only a few short months can not imagine how I have gone this long without it!  For about $25-$40 you can get a high quality CrockPot that will last years to come.  I have found that six quarts is a good size that allows for several pounds of meat and vegetables. You also want to make sure your unit has at least three temperature settings: High, Low, and Warm.  Lastly, I would recommend getting one with removable stoneware as it makes it a million times easier to clean.  Here is a link to the model I use and love! http://www.crock-pot.com/Product.aspx?cid=113&pid=7164

     So let's start with a really simple recipe that takes less than 10  minutes to prep.  I pulled this recipe off April's blog and have already made this twice in the last month! Truly delicious!

Garlic Pulled Beef

1 Beef Eye Round Roast (Organic grass fed beef, of course!)

3 tablespoons minced garlic

4 tbsp lime juice

1 diced onion

a pinch of sea salt

1/2 tsp cumin

2-4 cups water

Put the roast in a CrockPot, then season with the salt and cumin. Spread the garlic over the top of the roast.  Into the pot put the onion, lime juice, and water. Cook on high for 4 hours then cut it across the grain into 3 big chunks. Next take 2 big forks and shred the meat. Any liquid in the crock pot will mix in with the meat.  Per April's suggestion, I put these in lettuce cups, as you can see below.  I used romaine lettuce and garnished with advocado, cilantro, and organic green tomatillo salsa.  These were absolutely delicious.  I had enough leftover meat for several meals in the next few days.   Also great on top of an arugula salad with tomatoes, advocado, and a dash of lemon and extra virgin olive oil!

Convenient and healthy!  The best of both worlds! 

xoxo

Roxie

BRUSSEL SPROUTS, YOU EITHER LOVE THEM OR HATE THEM...

     Well guess what?  I LOVE them!  Roasted with garlic, sauteed in olive oil, steamed in broth, etc...  Nowadays there are so many amazing ways to cook this vegetable super food that they are no longer the mushy mash that many of us remember from our childhood. 

     Besides their yummy goodess, brussel sprouts are low in saturated fat, and very low in cholesterol. They are also a good source of Thiamin, Riboflavin, Iron, Magnesium, Phosphorus and Copper, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.  In fact, brussels sprouts boost the body's detoxification enzymes thus helping to clear potentially carcinogenic substances more quickly.  Brussels Sprouts = Cancer fighting food! 

     While cruising the farmers market this morning I picked up a few pounds of organic brussel sprouts and have decided to dedicate my next couple of posts to this yummy super food.  Let's start with a really nice and simple recipe for roasting brussels sprouts.  This recipe requires minimal prep and is always a crowd pleaser!

GARLIC ROASTED BRUSSEL SPROUTS

1 lb fresh brussel sprouts, halved

10 cloves garlic mashed/minced (Don't be scared, there is no such thing as too much garlic!)

1/4 cup of regular olive oil

pinch of sea salt  and black pepper.  As I mentioned in my previous post, I am trying to use little to no salt these days, but if you must, a small pinch will do.  :)

**To mash/mince garlic I prefer to use a garlic press.  You can buy one most anywhere for $20-$40 dollars.  It is fast, easy, and saves your fingers from reaking of garlic.  I bought a really nice one at Marshall's, of all places, for $9.  If you do not have a garlic press, peel your cloves and lay them flat on a chopping board. Put a large chef's knife flat over them and pound your fist down on the knife (the mash), carefully avoiding the sharp edge. Then coarsely chop the squashed cloves (the mince).

Preheat oven to 400 degrees.

In a roasting pan, spread the brussel sprouts and evenly distribute the garlic over them.

Drizzle it all with the olive oil , and sprinkle with salt and pepper.

Roast, stirring occasionally to redistribute the garlic and oil, until the sprouts start to get roasted and turn a caramel brown around the edges (about 25-35 minutes).  Serve warm.

 This dish makes for a great compliment to any protein!  Enjoy!

xoxo

Roxie

Let them eat cake! Well, Zucchini Cake that is...

Hey Cadence friends!  Roxan here with my first entry on the paleo blog.  Since Joey has been super busy training you all to be CrossFit monsters and working on finishing up his masters degree, I will be temporarily taking over the blog to bring you some fun recipes and tips on paleo eating. 

     Let's start though by giving you a little background on my paleo journey.  As some of you may or may not know, a little less than 3 years ago I was training in Tae Kwon Do and took a really hard fall causing me to break a few bones and injure myself pretty badly.  As a result, I developed chronic back pain issues and after a visit with a specialist (and several MRI's) he told me I had serious degenerative disc and nerve damage and all I could do was come in every few months and get an epidural put in my back to help manage the pain.  Right about this time I was training with Joey and he began telling me about this "Paleo Diet".  He talked to me about the anti-inflammatory properties and how it had helped him recover from a shoulder injury.  I was very skeptical at first, but I decided to give it a go.  Within weeks I began seeing improvements in my condition.  I was no longer waking up every morning in excruciating pain.  As days and months passed I felt better and better and for the first time in 2 years began to see the light at the end of the tunnel. 

     Long story long, let's put this all in perspective... This time last year I was unable to bend over to pick up a shoe in fear of not being able to get back up.  Earlier this week I PR'ed with a 135# squat clean to over head and just yesterday had another PR with a 175# back squat.  Oh, and I dropped a decent amount of weight in the process.

     The paleo diet works and not just on chronic pain.  People with issues such as osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, etc. have seen major gains in their health while eating paleo.  And let's not forget the improvements you will see in your workouts!  So think about what is holding you back. Change is hard, but know that you have people around you to support your journey to better health and quality of life! 

    So wow, that was a long post, let's get started… Several times a week I will share with you paleo recipes that I have tried along the way that are both yummy and nutritious.  The recipe below was pulled from one of my favorite blogs,  http://whatifeedrory.blogspot.com/.  I stumbled upon April's blog a while back through OPT's programming.  I have tried almost all of her recipes, but the one below is hands down my favorite.  Enjoy! 

ZUCCHINI CAKES

3 Zucchini

1 cup almond flour

3 eggs

salt and pepper to taste (I have been cooking with little to no salt lately, but will throw in a pinch every once in a while)

oil of your choice, approximately 1-2 tablespoons (I use regular olive oil for my cakes.  When cooking with olive oil it is important to cook with regular as extra virgin has a low smoke point.  *Read below for some really interesting information on the smoke point of extra virgin olive oil.)

1. Grate zucchini. Choose a medium grate... too large and they won't hold together as well... too small and you miss out on the texture.

2. Wrapped grated zucchini in a paper towel and gently squeeze out excess moisture.  This will help make the mix less runny.

3. Combine zucchini, almond flour, eggs, and seasoning. Mix well.

4. Heat oil over medium heat and spoon dollops into pan.

5. Cook in oil roughly 5-7 minutes per side until golden.

Finished product!  Usually I try to make these a little more pretty, but I was in a hurry when I made this batch.

*Smoke Point of Extra Virgin Olive Oil

The smoke point is the temperature at which visible gaseous vapor from the heating of oil becomes evident. It is traditionally used as a marker for when decomposition of oil begins to take place. Since decomposition incurs chemical changes that may not only result in reduced flavor and nutritional value but also the generation of harmful cancer causing compounds (oxygen radicals) that are harmful to your health, it is important to not heat oil past its smoke point. Inhaling the vapors can also be damaging.  For a natural, very high-quality extra virgin olive oil, I believe the 200-250°F range reflects the most likely upper limit for heating without excessive damage. In other words, this would allow the use of extra virgin olive oil for making sauces, but not for 350°F baking or higher temperature cooking.

Happy eating! xoxo

Coffee - The good, the bad, and the unknown?

There is a lot of research on whether coffee is good or bad, and personally I think it gets a bad wrap.  But I do know that it is very addictive, and I try to live my life by not being addicted, obsessed, or overly reliant on anything.  That is where I believe the unhealthiness arises.  Here is an article on everything you ever wanted to know on how coffee affects your body- How Coffee Affects your Hormones

No known studies demonstrate statistically significant correlations between coffee over-consumption and the unwinding of the neuroendocrineimmune system. However, certain theoretical pathways can be created, and have been observed clinically.

 A diet high in refined sugars and starches leads to more circulating glucose. More glucose means more insulin needed to dispose of it. More insulin means cells tune out, which means even more insulin dumped into the bloodstream (especially if people continue to eat this high-carbohydrate diet). More insulin means insulin resistance — possibly aggravated by high caffeine consumption. More insulin means more IL-6 and more inflammation and hypersensitivity. More IL-6 means more cortisol, which means more glucose… and here we are, back at the beginning of a very nasty cycle.

Consider this as you cradle your extra-large coffee and glazed donut this morning during your white-knuckle commute to work.

The elevated blood sugar and insulin don’t just stop at inflammation. They can create imbalances in the neurotransmitters serotonin, dopamine and GABA, which can lead to sub-clinical mood problems such as mild depression (aka “the blues”), low motivation, irritability, and impaired cognition. People with chronically high glucose, insulin resistance, systemic inflammation, and stress typically have “fuzzy brain”, memory loss, lethargy, and/or a short fuse.

Coupled with the potential iron and B-vitamin deficiencies created by coffee, which, again, cause impaired synthesis of key neurotransmitters, this may result in mood states where people feel the need for coffee to keep themselves functioning properly. Have you ever felt that you desperately needed coffee for a pick-me-up? Do you tell people, “I’m a grouch until I get my coffee?” If so, you may be experiencing this situation.

I don't want to scare all of you because caffeine in moderation is likely not an issue for most people. Indeed, it may actually have health benefits. (See the article on traditional Chinese medicine and coffee, in the Spezzatino Coffee issue) Problems occur when we drink coffee all day long and combine it with sedentary lifestyles, poor diets, and chronically elevated stress.  

Here is the final advice the article gives:

Follow the evidence that your body offers you. Pay attention to how you feel when you drink coffee. Do you feel good for a short period, then shaky and irritable? Do you notice more pain or other kinds of physical distress? If you’re experiencing any of the symptoms I’ve mentioned above, ranging from anxiety to inflammation, consider bringing a little decaf into your life.

So in conclusion, if you stick with a Paleo diet, you most likely are OK with a cup of coffee every morning.