Changes in the weather

The changing of the seasons brings upon so many fun and exciting things to look forward to, apple picking, pumpkin pie, pumpkin spice lattes, football games, and the unfortunate cold. 

This girl has caught a cold. The exhausted, stuffy nose, sore throat and feeling achy and yucky cold. Cold medicine and emergen-c are my best friends right now.

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After work, came home and took a 2 hour power nap. It felt marvelous. I usually don’t get naps during the week and I forgot how much I love naps.

Once I woke up, I was a bit hungry and wasn’t really craving anything. I picked at some leftovers and decided to make some apple crisp. It’s almost as good as the real deal and way better for you!!

Paleo Apple Crisp

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6 Servings

Ingredients:

2 apples of your choice

1/4 cup almond flour

1/3 cup almonds, whole (roughly chop them)

2 tablespoons flaxseeds

2 tablespoons egg whites

3 tsp nectar agave

1.5 tablespoon cinnamon

Instructions:

1. Chop apples into quarter chunks. Preheat oven to 375F.

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2. Mix the rest of the ingredients together into a crumbly mixture.

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3. Mix half of the crumbly mixture with the apples.

4. Pour into a pie dish.

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5. Top with the rest of the crumbly mixture.

6. Bake for 30-40 minutes or until topping is golden brown.

Enjoy!

Nutrition facts:

Per Serving:

119 calories; 5.9 g fat; 0.5 g sat. fat; 15.3g carbohydrate, 4.3g fiber; 3.3 g protein

Printable version: Paleo Apple Crisp

 

 

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I topped mine with a bit of homemade almond butter and might have had seconds Smile.

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So I have been following Paleo for almost 2 weeks. I have to admit I really do like following this diet.  I no longer am craving chips and crackers or cheese ( crazy because I LOVE cheese). I am still struggling with breakfasts and end up having paleo oatmeal almost every morning. Find it here: paleo oatmeal. Gah so I thought I shared this recipe with you and didn’t EPIC fail.

well here it is!!

Paleo Oatmeal

1 Serving

Ingredients:

1 banana

3 tablespoons of egg whites

2 tablespoons of flaxseed

3 tablespoons of almond milk.

Instructions:

1.Mash banana and mix with the rest of the ingredients.

2. In a skillet on medium heat scramble the mixture like you would scramble eggs.

3. once the mixture is not runny, put in a bowl, top with your choice of toppings like walnuts and berries and enjoy!

Nutrition Facts:

218 calories, 1.5 g saturated fat, 8g fat, 35.1g carbohydrate, 9.1 fiber, 7.3g protein

Printable version here: Paleo Oatmeal

Wow so sorry I thought I gave you this recipe. I admit this is delicious!! I will share some pics of his delicious breakfast tomorrow!

Anyways back to paleo. This weekend I am going to add back in a few foods, skim milk for my coffee, some oatmeal, and lentils and some hummus I’m really missing these foods.

well this coughing girl needs to get to bed!

night!!

xoxo,

Katie

 

 

Monday thoughts

I will admit that I am a nerd who receives daily and weekly quotes in her email (one of the many reasons my inbox is so full). 
This week’s quote from Franklin Covey caught my attention:
 “The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed in these two: common sense and perseverance.”
– Owen Feltham   
Common Sense and perseverance two things that one might take for granted. I know for me, I rely on my common sense all the time and sadly I expect those i interact with on a daily basis to also use their common sense. What  I don’t realize is that things that I think is common sense may not be. This is extremely important when it comes to helping others, especially when working with people and food. Even though food is something that everyone eats on a daily basis, the basic knowledge of food can be lost in a person; due to no prior need of the knowledge. It makes me feel good that I can provide this information and help better a person’s common sense. This thought comes from an outpatient that called me today. He was talking about how he lost weight and now has a a better understanding of food  in regards of what to eat and what not to eat. Previously he had tried diets not understanding which foods to choose and which to avoid; as well as just trying to eat as little as possible. After discussing the different food groups, setting some goals, and developing a plan, he know has the common sense and the perseverance to lose weight and change his eating habits. Anyways I digress; just a thought of the power of knowledge. 
Anyways, today was class and then some yoga and dinner. I’ll be honest when  I say that working out at 7pm today was not sounding pleasant. And  I decided to head home for a bit of yoga. After a few sun salutations it was time for dinner. 
Tonight’s recipe was a stuffed pepper. I’ll be honest that there was no real recipe I followed and thats the great thing about stuffed peppers, you can throw whatever want in them!
For me it was 1/2 pound of ground beef, yellow squash, spinach and kale, fire roasted tomatoes, green chilies  leeks, and some egg whites. Stuff into the pepper and bake at 400 for about 20-30 minutes, serve and enjoy!
No need for a real recipe this one lets your imagination run wild!! 

Tomorrow is a fun filled day of work, crossfit and some homework; as well as a delicious spaghetti recipe!
Also i have been on Paleo for exactly one week. I will be honest when I say that I do like following this diet. I love all the veggies I’m eating, how its challenging me to make meals nightly and just rely on toast and peanut butter. My GI is slowly but surely adapting. One thing I do need to keep in mind is that just because I’m following a diet does not mean  I can pig out on almonds and raisins or bananas and almond butter. Moderation is still key, and I need to keep this in check.

How do you keep your moderation in check??
What do you have planned for Tuesday September 25th 2012?!?
xoxo,

Katie


Banana Delite!!

Hello Matey! Okay I’m done with the talk like a pirate day. So much fun to be able to say matey!Today ended up being a marathon day again. Started at 7am and ended at 8pm. Workout went out the door as did preparing some chicken lettuce wraps. Oh well, I still had a delicious dinner of leftovers.

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Took the leftover pizza and topped it with some left over carnitas and an hardboiled egg.

It was quite good but I was still hungry. My  cousin, Christine,  has been following the Paleo diet a lot than I have (day 3 woot woot!!) and she sent me this recipe. I figured it was a perfect time to try it!!

 

 

Banana Chocolate Chip Scramble

The Paleo version of Bread Pudding

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Ingredients

1 medium ripe banana

1 egg

2 tablespoons of flaxseeds

splash vanilla extract

1 tablespoon dark chocolate chips

Walnut oil for skillet

optional ingredients like berries, nuts, etc.

Instructions

1. Heat small skillet over medium heat, add Walnut Oil

2. mash banana with fork until creamy consistency. Add egg and vanilla extract, whisk thoroughly. Add almond flour, whisk. Add chocolate chips and any other optional ingredients, fold into batter.

3. Pour batter into heated skillet, let sit undisturbed for 2 mins or until lightly browned on the bottom.

4.Scramble batter, and let sit for 30secs – 1min to brown bottom again.

5. Repeat this step until walnut oil is absorbed and batter begins to look like a bread pudding texture.

6. Top with extra chocolate chips or other optional ingredients and enjoy.

Nutrition Facts:

Calories: 263; Total Fat: 9.6 g; Carbohydrate: 41; Protein: 8.7g; Fiber: 7.8g

Printable version: Banana Chocolate Chip Scramble

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This totally hit the spot, and I’m stuffed! So day 3. What am I missing: crackers or something crunchy. I think almonds may cure this but I miss having something crunchy. Vegetable crunch is great but not cutting it. Weird I know.

What weird cravings do you have??

 

xoxo,

Katie

Paleo Day 1

Day 1 done.
Initial thoughts: was constantly hungry from 10:30 to now at 8:15.
Cravings: feta cheese, and mozzarella; milk for my afternoon coffee.
Negatives: GI system has been rocking and rolling. After work was famished and raided the kitchen before making dinner.
The morning started off with a delicious vegetable egg bake and some zucchini and pumpkin loaf and a banana (recipes to follow).
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This was a good breakfast tasty and kept me relatively full until 10 am.
What I would have had:  Greek yogurt with some granola, banana, and raspberries 

What I wish I had with this dish:cheese ( this is really a tough one for me not to have with certain things like egg bakes) 

The flew by and before I knew it, I was sitting in a webinar eating my lunch and forgot to take pics, but this is what I had.
Leftover vegetable sauté (eggplant, zucchini, spinach, tomatoes, shallots) with some left over chicken breast.
raw veggie mix of green peppers, red pepper, carrots, cucumbers, and celery with a bit of almond butter.
A pluot, and some figs.
What I would have had:  I would have had all of this but with some cheese in the veggie sauté  
What I wish I had with it:  hummus to dip my veggies in 

The day went swimmingly until the computer charting system decided not to work pushing my already late self even later to class.
Oh well I made it and that’s all that matters!!
After class I came home( today is a day off from working out) and made a delicious pizza.
I am a lover of pizza and for me to like this cheese less pizza, that’s saying something. The crust is SO good.
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Almond flour Pizza Dough
Makes 1, 12-14 inch pizza
Ingredients:
1 3/4 cup almond butter
2 tablespoons flaxseed
1 tsp. honey
1 tsp. baking powder
1 egg
3 tablespoons egg whites
2 tablespoons olive oil
1 tsp. oregano
1 tsp. garlic powder
Instructions:
1. Preheat oven to 425F.
2. Mix all the dry ingredients and add in the oil and eggs
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3. mix and spread onto a pizza pan or sprayed cookie sheet.
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4. Bake for 8-10 minutes, pull out of the oven, add toppings and bake for another 8-10 minutes and enjoy!
Nutrition facts: 8 slices
88 calories, 7.9 g fat, 1.0 g fat,2.6g carbohydrate, and 2.9g protein
Printable version: Almond Flour Pizza Dough
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After that   I was still a bit hungry so I turned to my trusty whatever in a mug.
I created a Pumpkin cake in a mug
Pumpkin Cake in a Mug
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1 Serving:
2 tablespoons  Almond Meal/Flour
2 tablespoon pumpkin
1 tablespoon egg white
1 tsp. agave nectar
1 tablespoon almond milk
1 tablespoon pumpkin pie spice
Mix in a mug and microwave for 2-3 minutes
Nutrition Facts:
151 calories, 11.4g fat, 10.3 g carbohydrate, 5.7g protein
Printable version: Pumpkin Cake in a Mug
I added a banana and almond flour on top which was quite tasty.
I think today eating paleo went really well. As I already mentioned I’m missing cheese and hummus and milk for my coffee in the afternoon. I also need to continue to watch portion sizes, especially with nuts. They are so tasty and so good for you, but high in calories.
In other news, McDonalds is now going to put their nutrition facts on the label. One small step, just like New York banning certain soda sizes.
Well that’s all for today. I’m off to read more articles and watch the Broncos vs. the Ravens. Right now it’s a struggle game for the Broncos, let’s hope we can pull this out!!
xoxo,
Katie

The Paleo Plan

So for the last few months, I have been getting lots of questions about the paleo diet, do I follow it and if not, why not. To be honest, I haven’t followed the paleo diet because I like my grains, dairy and the occasional sweet thing. I am a firm believer in the don’t knock it til you’ve tried attitude- as long as there is some sound evidence behind. That being said I would never try some crazy fad diet just to try it. However after researching the paleo diet, there are some valid points to following the diet. Basically the premise of the diet is to eat like they did in the cave man days. Get away from the processed foods, and stick to foods that are hunted and or gathered. Makes sense, avoid the processing and unnecessary chemicals and preservatives. Paleo takes it a step further by removing foods that are known to cause inflammation in the body: dairy, grains, omega-6’s. Now not everyone has a reaction to these foods, but getting away from the complex carbs and eating simply helps to keep the body running at optimal level- per paleo.

So here’s the breakdown of what I will be following to a T for the next 2 weeks.

This is from paleoplan.com

VEGETABLES

You can eat all of them without limit, except…

Vegetables to limit for weight loss:
Cassava
Sweet potatoes/Yams
Taro
Potatoes – stay away from potatoes if you have an autoimmune disorder

FRUITS

Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.

MEATS and EGGS

Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised.  At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.

Game Meats
Organ Meats
Pork
Beef
Chicken
Turkey
Goat
Lamb
Eggs – from chickens, ducks, emu, quail, etc.

FISH, SHELL FISH, FISH EGGS

All species are fine – just be conscious of mercury levels and ecological practices.  Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.

NUTS & SEEDS

All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!

SEA VEGETABLES

kombu, wakame, other seaweeds, algaes, etc.  They’re all good – great, in fact.

FATS

tallow
lard
coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil
unrefined red palm oil

Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.

BEVERAGES

Filtered or spring water
Herbal tea
Coconut water
Freshly juiced fruits and vegetables

EAT IN MODERATION

Coffee
Chocolate
Dried fruit
Alcohol (all kinds)
Caffeinated teas
Sweeteners – Raw honey, stevia, coconut sap, grade B maple syrup

FOODS TO AVOID

Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.

Grains or grain-like foods – wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn.  AND any flour, noodle or other food made out of any of these.

Legumes – All beans.  Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat.

Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.

Highly Processed Oils – any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.

Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.

Fruit Juice – unless it comes straight from your juicer at home.

Soft Drinks – see “Sweeteners” above.

Refined, iodized salt – use unrefined sea salt

After reading through this are going to be a few exceptions:

1. during my long runs on the weekends I will still be using Gu’s for energy. I’m not messing with what I know works for those runs.

2. The occasional pumpkin spice latte may sneak in. I am going to try to make my own paleo version, but if it’s a rough day, and I’m in Starbucks I will be getting a coffee no milk with that flavoring.

All the recipes I make will be posted as well as how I feel and how the day goes.

The last day will be Saturday September 29th. This is right before my last long run and before I leave for Philadelphia for about a week.

Thoughts before starting:

The foods I’m going to miss; cheese, yogurt, oatmeal, lentils, tempeh, edamame, and sweets.

Expectations: to eat more vegetables and to clean up the crap out of my diet (yes even dietitians don’t always eat perfectly)

I hope after this experiment to find a way to keep eating the vegetables and add back in most of the foods listed minus the excess amounts of sweets I was eating. I also hope this will help me develop a better sense of what I eat and the amounts. I admit I’m a pretty good eater, I just eat a lot of the healthy stuff, way more than I know I should, which isn’t a bad thing- just need to rein in my portion sizes and get them back down to the appropriate size.

Please ask me questions during this. I want to make it helpful for you as it will be for me.

Here we go!!

 

xoxo,

 

Katie