Author Archives: Adriana Falco

My Favorite Paleo Recipes – Part 4: Appetizers

03 Thursday Apr 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

≈ Leave a comment

Tags

, , , , , , ,

week108Sweet, salty, crunchy, soft, gooey, hot or chilled, who doesn’t love tempting appetizers to pick at and on before your long awaited dinner is served? I am definitely guilty as being one of those dinnertime eaters who will indulge in so many appetizers that by the time the main course arrives I am way too full to eat any further (Doggie bag, please?). Why even order an entrée when you can make a meal just on eating delicious apps when you are sitting at the table famished, right? Or perhaps you are one of the lucky ones who can eat both appetizers and a main course meal with plenty of room still for dessert! Whichever eater you may be, just make certain the apps you devour are healthy and nutritious like some of my favorite Paleo appetizer recipes below. Inbox me with your own favorites!

Avocado Deviled Eggs
This recipe can easily be doubled! Peel 3 omega-3 hard-boiled eggs. Slice long ways in half. Give a gentle squeeze into a small bowl to pop out the yolk. Use a fork to mash the yolk, 1/2 avocado and salt and pepper to taste. Squeeze in the juice of 1/2 lime and add hot sauce to taste. Mix well and spoon mixture into a Ziploc baggie. Cut off the tip and piped it into the egg halves. Sprinkle with a little paprika for garnish. Chill until ready to serve.

Bacon Meatballs with Mango Honey Mustard Sauce
These are always a hit! Preheat your oven to 350° F. Place 6 slices of pork or turkey bacon (cut into 1 inch pieces) into a large skillet and cook over medium heat. Once bacon has rendered some fat in the pan, add 1/2 diced yellow onion. Mix together and poke at it randomly to be certain the bacon and onions don’t brown too much or burn. Once bacon is cook through, place bacon and onions on a plate lined with a paper towel to soak up some excess fat and cool. Next place 1.5 pounds ground beef or turkey into a large bowl. Add cooled bacon and onions, along with 1 omega-3 egg, 1/4 cup almond flour, 1 teaspoon cumin, 1/2 teaspoon chili powder, and salt and pepper to taste. Use your hands to mix together thoroughly. Then roll into little bite size balls and place on a parchment paper lined cookie sheet. Bake for around 10-15 minutes, depending on the size of the meatballs. Enjoy!

Shrimp Cocktail
Great for dinner parties!Combine 6 ounces tomato paste, 3 tablespoons apple cider vinegar, 1/3 cup water, 1 teaspoon cinnamon, 1 teaspoon allspice and salt to taste to create a Paleo ketchup. Add 1 tablespoon grated horseradish root. Taste and adjust seasonings to suit your taste. Chill until ready to serve with 30 to 40 pre-cooked deveined shrimp.

Stuffed Mushrooms with Sausage and Spinach
This is a good amount of prep but worth it in the end. Preheat oven to 400° F with the rack in the center of the oven. PART 1: Place a foil-lined baking sheet onto the rack to preheat. Wipe the tops clean of 5 medium Portobello mushrooms with a damp cloth. Remove the stems then the gills with a spoon. With a sharp paring knife, cut a shallow “X” on the top of each mushroom. Brush avocado oil (or your favorite fat) all over the mushrooms and season the tops and bottoms with salt and pepper to taste. Place the mushrooms on the preheated baking sheet in the oven, gill side up, and baked for 10 minutes. Flip each mushroom and bake gill side down for 10 additional minutes. Remove tray from the oven and let the mushrooms cool to room temperature. PART 2: While the mushrooms are baking, make the stuffing. Heat a couple tablespoons of ghee (or your favorite fat) in a large skillet over medium heat and sautéed 1/2 small onion minced with salt and pepper until soft and translucent. In a medium bowl, add 1 pound raw pork or chicken sausage (removed from casing) plus the following seasonings: 1 teaspoon green peppercorns, 1 teaspoon dried chives, 1 teaspoon basil, 1 teaspoon tarragon, 1 teaspoon parsley, 1 bay leaf, 1 teaspoon dill weed and 1 teaspoon garlic powder. Mix in 2 large omega-3 egg lightly beaten, 8 ounces fresh spinach, 1 tablespoon coconut flour (optional), salt and pepper to taste. Transfer mushrooms onto another baking sheet lined with foil and tope with stuffing on each cap. Pressing stuffing down to make more compact. Baked at 350° F for 45 minutes. Top with your favorite marinara sauce and serve immediately.

Zucchini Roll Ups
This recipe is super delish! Heat grill. Remove ends and slice 2 zucchinis into 1/4 inch thick strips lengthwise with a knife or mandoline. Place zucchini in a bowl with 3 tablespoons of olive oil, a pinch of garlic powder and salt and pepper to taste. Mix using your hands, coating the zucchini. Place 4 Italian sausages on the grill along with zucchini. While the zucchini and sausages are cooking, make the pesto. Add 1/2 cup walnuts, 1 garlic clove and1 cup fresh basil to a food processor. Add 1/3 cup olive oil while the food processor is running. Next add juice of 1 lemon and salt and pepper to taste. After zucchini has cooked 4 to 5 minutes and has begun to show grill marks, flip over. Once zucchini and sausage are completely cooked through, remove and cool. After cooling, use a spoon to spread the pesto down the center of the zucchini strip and cut off an inch or so piece of sausage. Place the sausage in the middle of the zucchini so the cut sides are facing toward the outer ridges of the zucchini. Wrap the zucchini around the sausage and use a toothpick to hold it in place. Makes 11-12 rolls.

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 3: Lunch

31 Monday Mar 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

≈ Leave a comment

Tags

, , , , , , ,

week107I must admit, I’m a pushover for salads. They truly are one of my favorite meals, especially when it’s made with fresh spinach and lots of healthy goodies tossed in – such as chicken, shrimp, eggs, nuts, tomatoes, citrus and other endless options. So having a salad when eating Paleo is actually pretty easy for me. But there is more to lunch choices than just salads, right? Check out the Paleo recipe suggestions below that perfect for lunch. I’ve included just one salad must-have and other options – all delish!

Almond Flax Crust Pizza
Heat oven to 425° F. Combine flaxseed 1-1/4 cups flaxseed meal, 1 cup almond flour/meal, 1 teaspoon sea salt, 2 teaspoon natural baking powder and 1 teaspoon Italian mixed dried herbs together until lump-free. Beat together 3 omega-3 eggs, 3 tablespoons melted coconut oil, 1 tablespoon honey and 1/2 cup water until smooth. Pour liquid mixture into dry mixture. Blend well until smooth. Press into desired shape. Place on a pre-greased or non-stick pizza pan or sit on a silicon baking mat. Bake for 15 minutes in the center of the oven until cooked. Add favorite toppings of choice – such as grilled chicken, green peppers, red onions and marina sauce – and then return to the oven to bake for an additional 10-15 minutes. Yum!

Cream of Mushroom Soup
Perfect for a chilly day! In a large pot, sauté 1 diced onion, 2 cups thinly sliced mushrooms and 1 diced celery stalk in 1 tablespoon of organic butter or coconut oil for 5 minutes until translucent and tender. Add 6 to 8 cups of homemade chicken stock or 2 quart of organic chicken broth and 15 to 20 chopped asparagus spears, 2 cups of chopped chicken. Bring to a boil. Turn heat to low and simmer for 10 minutes. Add 2 cups of chopped fresh spinach, 1 can of coconut milk and turn heat up to return to a boil. Salt and pepper to taste. Reduce heat to low and simmer for another 3 to 4 minutes. Turn off heat and allow mixture to cool for 10 minutes.

Grilled Chicken Salad Wraps
This recipe is super easy! Mix 1/2 cup chopped grilled chicken, 3 tablespoon chopped Fuji apples, 2 tablespoon chopped red grapes, 2 teaspoon honey, and 2 tablespoon almond butter together in a bowl. Place filling onto individual Romaine leaves and wrap around close. That’s it!

Spinach and Salmon Salad with Arugula Pesto
In a food processor, blend 2 cups packed fresh arugula, 1 clove garlic and 1/4 cup walnuts until finely chopped. With the machine running, gradually add the 1/2 cup olive oil, processing until well blended. Transfer pesto to bowl and stir in salt and pepper to taste. A quick side note, the pesto can be made a couple days in advance, just cover and refrigerate! For the salad, combine 3 cups spinach, 2 cups micro greens, 1 cup shredded cabbage, 1 carrot shredded. 1 cup chopped steamed green beans, and 1/2 cup pepitas in a bowl. Add 4 tablespoons of pesto and toss greens until well combined. Place in refrigerator or set aside while you prepare fish. Finally, for the salmon, salt and pepper both sides of 2 freshwater salmon filets and lay on baking sheet. Top each filet with 1 tablespoon of arugula pesto and spread over the top. Cook the fish under a broiler for approximately 5 minutes, depending on how thick filet is, or until fish is flaking and opaque. Top salad with fish.

Turkey Sliders
In a large bowl, combine the 8 to 10 ounce ground lean turkey meat, 2 tablespoons fresh chopped oregano and 2 minced garlic cloves, and mix with your hands until fully combined. Form into two patties and set aside. Heat a grill to medium high heat. Spray 4 thick slices of zucchini (or eggplant, summer squash, etc.) on both sides with olive oil and sprinkle with salt and pepper to taste. Grill zucchini 2 to 3 minutes each side until there are nice grill marks and the zucchini still holds its shape. Add the turkey burgers to the grill, cooking 3 to 5 minutes per side, until cooked. Serve between zucchini slices and add your preferred toppings (sliced tomato, avocado, etc.). Serves 2. Enjoy!

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 2: Snacks

27 Thursday Mar 2014

Posted by in Health and Wellness, Nutrition, Paleo, Recipes

≈ Leave a comment

Tags

, , , , , , , , , ,

week106Who doesn’t love to snack? That little indulgence in-between meals to help keep metabolism energy levels going and consistent. Some people love sweet, some love salty, and many love both as long as it’s delicious – but more importantly, healthy! Below are some of my favorite and simple recipes for a healthy snack Paleo-style! Remember to send me your own favorite Paleo snack recipes. Enjoy!

Baked Zucchini Chips
For the chip eater in your home! Preheat oven to 225° F. Line a baking sheet with parchment paper or nonstick foil, and spray with canola oil. Set aside. Slice 1 zucchini into thin medallions, about the thickness of a quarter. Place slices on baking sheet sprayed with and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice. Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50 minutes, until chips are browned and crisped to your liking. These are best eaten within a couple hours of removing from the oven, as they start to get chewy if left out. One zucchini yields one serving, 1/4 to 1/3 cup of chips depending on the size of your squash.

Carmel Apple Dip
Perfect in the fall and year round! Combine 1 cup pitted Medjool dates (about 8 to 10), 2 tablespoon full fat canned coconut milk, 1/4 teaspoon sea salt, and 1/2 teaspoon pure vanilla extract in the bowl of a food processor and process until smooth. Scrap down the sides if needed. Scoop out and place in a bowl. Serve with your favorite sliced apples and enjoy! Store extra in an airtight container in the refrigerator for up to two weeks.

Cauliflower Popcorn
A healthy makeover of a family favorite! Soak 1/4 cup raw cashews in 1/4 cup of water for 1 to 2 hours. Pour off the soaking water, and transfer your soaked nuts to a blender. Add another 1/4 cup of water and 1/2 teaspoon sea salt to your nuts in the blender. Blend until smooth. In a large bowl, pour the cashew mixture over the 1 head of cauliflower cut into florets and toss to coat. Spread out on teflex sheets or parchment paper. Dehydrate at 115° F for 12 to 24 hours.

Cinnamon Glazed Almonds
These are simply irresistible! In a saucepan, mix 1/2 cup water, 1 to 2 tablespoons cinnamon and 1 cup coconut palm sugar and bring to a boil. Stir in 2 cups soaked raw almonds and reduce heat to medium. Continue stirring mixture for about 25 to 30 minutes until mixture becomes very chunky. All liquid must evaporate to cause mixture to crystallize on the almonds. Immediately spread the almonds out on a sheet with aluminum foil or wax paper. Allow to cool for at least 5 minutes before eating. Serves 6.

Energy Bars
Running around during the day? Make these ahead of time to bring with you! Place 2 cups hulled fresh strawberries and 13 pitted Medjool dates (about 2 cups) into a food processor or high-powered blender. Process into a slightly chunky puree and not completely smooth. Pour fruit puree into a bowl and evenly mix in 1/4 cup flax seeds, 3/4 cup pumpkin seeds, 1/2 cup sesame seeds, and 1/8 cup chia seeds. Add sea salt to taste (optional) if you are using salted pumpkin seeds. Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about one-eighth-inch thick. Dehydrate at 105° F for about 24 hours. After about 12 to 18 hours and when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides. The bars are done when they have a fruit leather texture, not completely crispy like a cracker. Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place. Can be stored six months to one year and less if not in an airtight container and the environment is warmer than 70° F.

Raw Cashew Balls
These are great for picnics! Place 1 cup pitted and chopped Medjool dates in a food processor and process until smooth. Add 1 cup cashews and 1/2 cup cashew butter. Process until the mixture forms a dough ball. Once a dough ball has formed, move the dough to a plate and form the mixture into 16 equal sized balls, refrigerate for at least an hour to harden and enjoy! You can also substitute the cashews and cashew butter for almond and almond butter.

Stuffed Apples
This is super easy and one of my favorites as I love the combination! Select your favorite apple (mine are the green Granny Smith!), one for each person you will be serving. Wash, dry and core the center of the apple without cutting it open. Scoop your favorite nut butter in center (I use almond). That’s it! It’s ready to eat! Wrap it in plastic if you are taking it on the go.

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 1: Breakfast

24 Monday Mar 2014

Posted by in Diet, Health and Wellness, Paleo, Recipes

≈ 1 Comment

Tags

, , , , , , , , ,

week105If you are a regular follower of my blog, you will know that me eating Paleo didn’t happen overnight; it took years of trial and error plus refinement to determine what works best for my body and myself. If you are also a fellow Paleo eater, or are curious as to what one eats when following the Caveman Diet, I am going to share with some of my favorite go-to foods for breakfasts, snacks, lunches, dinners and desserts in a five part series. First up, breakfast. These are all delish! Inbox me with your own favorite Paleo breakfasts!

Cinnamon Roll Smoothie
This is a super easy recipe and is like dessert for breakfast! In a mixture, add: 1/2 cup almond milk, 1/2 cup coconut water (or more almond milk), 1 frozen banana, 1 tablespoon hemp seeds (or nut of choice), 1/2 teaspoon chia seeds, 1 tablespoon raisins, 1/2 teaspoon pure vanilla extract, 1/2 teaspoon cinnamon (or more to taste), 1 scoop vanilla Fat Flush Body Protein (or your favorite protein powder) and a handful or two ice. Blend all. Serve with more raisins and a sprinkle of cinnamon.

Almond Zucchini Bread
Moist and delish! Preheat oven to 350° F and grease two mini bread loaf pans. Combine 1 1/2 cups almond flour, 1 1/2 teaspoons baking soda, 1/2 teaspoon salt and 1 teaspoon cinnamon in a small bowl and set aside. Combine 3 omega-3 eggs, 3 tablespoons maple syrup, 1 mashed banana and 1 tablespoon melted coconut oil in a stand mixer and beat on medium for about 2 minutes. Or combine in a large bowl and whisk together vigorously. Add 1 cup grated zucchini (water squeezed out) and mix until combined. Pour dry ingredients into wet and mix until incorporated. Pour batter into loaf pans. Bake for 32-35 minutes until a toothpick comes out clean. Remove from oven and let cool for 5 minutes. Transfer bread out of loaf pan and cool on wire rack. Makes 2 mini loaves.

Scrambled Egg Whites with Spinach, Tomatoes and Turkey
One of my ultimate favorites! Brown 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6.

Bacon and Heirloom Tomato Frittata with Basil
Preheat oven to 350° F. In a medium bowl whisk 12 large omega-3 eggs together and add 1 clove of the minced garlic, 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1/2 teaspoon sea salt and freshly cracked black pepper to taste. Cut 1/2 pound turkey bacon (8 slices) into 1/4 inch strips and cook in a 10 inch, cast iron skillet until almost crispy and much of the fat has rendered. Using a slotted spoon, scoop out the bacon into a separate dish and reserve. Drain all but two tablespoons of the fat. Add 1 medium diced red onion diced and cook in the remaining bacon fat on medium heat until soft, about 3 minutes. Add another 1 clove of the minced garlic and cook for another minute. Add the bacon back to the pan and spread out evenly. Gradually pour the egg mixture into the hot pan and allow to cook on medium until the edges begin to cook and the eggs have cooked about halfway. Gently place heirloom tomatoes (in different sizes and colors cut into thick 1/2 inch slices) and onion slices on top of the eggs. Top with a few of the fresh basil leaves. Place the skillet in the oven and cook for approximately 20 minutes until the middle of the frittata is cooked. Remove from the oven and let the frittata set up and cool off slightly for about 5 minutes. Top with more fresh basil leaves and serve warm. Serves 6-8.

Banana Pancakes
Sift together 1 1/4 cup blanched almond flour, 1/4 cup coconut flour, 1/2 teaspoon baking soda and 1/4 teaspoon sea salt. In a medium bowl, whisk together 1 cup full fat coconut milk, 1 ripe mashed banana (about 1/2 cup), 3 large omega-3 eggs, 1 teaspoon vanilla extract and 1 tablespoon raw honey (optional). Pour 1/4 cup of batter onto a heated griddle greased with cooking spray. Cook the pancakes for 2-3 minutes per side until bubbling stops. Serve plain or top with honey, berries, walnuts, or almond butter. Serves 4-6.

Coconut Waffles
Mix together 1/2 cup coconut flour, 1/2 cup vanilla Fat Flush Body Protein (or your favorite protein powder), 1/4 cup fresh or canned pumpkin puree, 1/2 cup almond milk, 2 omega-3 eggs, 1 teaspoon vanilla extract, 1/4 teaspoon baking soda, and cinnamon to smell and taste. Pour about 1/3 cup batter into a heated waffle maker. Heat until no more steam rises from the waffle maker. Serve plain or top with honey, berries, walnuts or almond butter.

Be Fit. Be Strong. Be Well.
Adriana

What’s All the Hype About CrossFit?

20 Thursday Mar 2014

Posted by in Cardio, Diet, Exercising, Fitness Classes, Health and Wellness, Nutrition, Paleo, Setting Goals, Training, Weight Training

≈ Leave a comment

Tags

, ,

week101CrossFit. It seems to be all the rage. Gyms just for CrossFit are popping up everywhere with family members and friends of mine joining this latest fitness craze that has taken off like wildfire.

So I went exploring to check it out and see what this so-called “ultimate power combination” was all about. I checked out a few nearby facilities, reviewed their membership plans, and even contemplating investing in a CrossFit gym not too far from my home. But in the end, I decided CrossFit wasn’t for me (due to my longstanding lower back issues) but it might be the right fitness regimen for you! Here’s more.

Greg Glassman first came up with CrossFit back in the 1990s. Prior, Glassman first coached gymnastics at a local YMCA in Southern California and later trained professional athletes and celebrities in local gyms. He discovered high intensity workouts worked best with his clientele and later concluded bodybuilding and endurance programs should be incorporated when he began training law enforcers. In 1995, Glassman took his developed fitness technique and opened up his first official CrossFit gym in Santa Cruz. His program received immediate attention and recognition. Six years later, he launched crossfit.com as an open source program – meaning anybody could now use his program – that includes a library of workout and exercise demo videos, an active discussion forum and the Workout of the Day. Then a few subsequent years later, Glassman took CrossFit to another level by launching an affiliation program. Today, members of more than 9,000 affiliated gyms practice CrossFit worldwide.

Getting back to the program itself. CrossFit is a very unique strength and conditioning exercise regimen with the goal of bettering one’s muscular strength, cardio-respiratory endurance, and flexibility. This is accomplished by stringing together a perpetually varied mix of skills and drills that most commonly associated with Olympic weight lifting, gymnastics, and metabolic conditioning. All movements are continuous, diverse and performed at high intensities to help the exerciser to ultimately become more dexterous with their accuracy, agility, balance, cardiovascular endurance, coordination, flexibility, power, speed, stamina, and strength.

Workouts include short but intense movements using your body weight, such as air squats, back extensions, box jumps, burpees, cartwheels, dips, handstands and handstand push-ups, hanging knees-to-elbows and toes-to-bar, hip extensions, holds, jump rope, kips, L-sits, lunges, muscle-ups, pirouettes, pull-ups, push-ups, ring dips, rope climbs, scales, and sit-ups. For distance and endurance, it’s biking, running, swimming, and rowing. Weight training is a mix of barbell snatches, bench presses, clean lifts, deadlifts, kettlebell swings, power cleans, push presses, snatches, squats, thrusters, and wallballs with a medicine ball.

The key is to constantly move, constantly challenge yourself and constantly advance your abilities; to become measurably stronger, faster, and fitter. And due to CrossFit’s intensity level, it also yields a very high calorie-burning capacity with the actual count based on the participant’s physical abilities, weight and aerobic capacity on top of the actual workout itself.

When it comes to nutrition, CrossFit devotees typically indulge on a diet rich in vegetables, lean meats, nuts and seeds and, in more particulars, 30 percent protein, 40 percent carbohydrates and 30 percent fat, with the principles and guidelines of the CrossFit diet duplicating those in the Paleo Diet. Hence by combining two very distinct lifestyles together, participants will not only feel better but also perform better and possibly experience mouth-dropping results.

So if you have your own curiosity about CrossFit, check out a local CrossFit gym. Most offer free passes or the first month at a discount so you can first hand determine if this fitness program is for you. You never know what you will discover unless you give it a go.

Be Fit. Be Strong. Be Well.
Adriana

Eating a Paleo Diet

17 Monday Mar 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo

≈ Leave a comment

Tags

, , , , ,

week102A few years back, I was having digestive issues. When I couldn’t seem to figure out the cause myself, I went to see a gastroenterologist who happened to be just about nine months pregnant. After discussing my digestive problems, examining my health and reviewing my diet, she just plain out told me to stop eating processed food.

“No processed food?” I had instantly thought to myself. “No more pumpkin pancakes, chocolate cake or oatmeal raisin cookies?”

I could understand possibly see why she would suggest such a thing, but how? At the time, I ate 85% “healthy,” but to go 100%? Ouch! I loved having a treat now and then as a reformed sweet and bread eater. It seemed like the impossible and unlikely.

Instead, I began eating a gluten-free diet. After doing further research myself, to me that seemed like a better answer and route. I created a list of all the foods I could eat along with all those I needed to avoid and carried the list around with me to restaurants and grocery stores. I was determined to beat my digestive issue and finding foods that were a gluten-free seemed like a challenging fun game to me.

To quicken my story here, eating gluten-free did not solve my issues; in certain respects, it made it worse. By then, my gastroenterologist was well into her maternity leave, so I continued fiddle around with my diet on my own. In the end, I discovered on my own what worked best for me was a diet of lean poultry, fresh water fish, seafood, garden vegetables, fresh fruit, omega-3 eggs, nuts, seeds, and fresh water. That’s it. By the time I reached this point with my eating, I was complete off processed foods and dairy and on my own terms – except for an occasional frozen yogurt as a special treat. And this time, it was easily achievable – and all of my digestive issues were gone.

Fast forward my diet quest further, and it wasn’t until I saw a chef on TV making banana ice cream, and I Googling the recipe afterward, that I connected the dots and realized that my eating habits were actually Paleo. A diet rich in the foods that can be fished and hunted as listed above plus grass-fed red meat and healthful oils – olive, flaxseed and nut – and all free of any food additives. An avid Paleolithic practitioner may also break down their diet and consume 56–65% of their foods from animals and 36–45% from plants. Foods not Paleo are dairy, grains and grain-like seeds, legumes, refined vegetable oils, salt, starchy vegetables, refined sugar, and processed food. Bingo! I my diet had a name and a following!

The Paleo diet (also known as the Paleolithic, Caveman, Stone Age, or Hunter-Gatherer Diet) may be one of the most talked about nutritional plans of today, but it actually first became popular back in the 1970’s when gastroenterologist Walter Voegtlin, MD self-published “The Stone Age Diet: Based on In-depth Studies of Human Ecology and the Diet of Man.” In his writings, he claimed humans are carnivorous animals and should feast on a diet a Paleolithic diet of our ancestors – mainly fats, protein, and small amounts of carbs. Dr. Voegtlin came to this conclusion after treating various digestive problems, including colitis, Crohn’s disease, irritable bowel syndrome and indigestion. In the subsequent years, Stanley Boyd Eaton, MD; Melvin Konner, MD, PhD; anthropologist Marjorie Shostak; Staffan Lindeberg, MD, PhD and others followed and supported Dr. Voegtlin’s findings with their own published articles and books.

Today, physicians around the globe often recommend the Paleo diet to their patients suffering from serious illnesses or diseases and digestive issues, like myself. Studies also show that eating a Paleo diet benefits “healthy” individuals by helping to reduce their risk of heart disease, type 2 diabetes, and most chronic degenerative diseases. It is known to slow down or reverse progression of autoimmune diseases, improve or eliminate acne; better mental outlook and clarity, aide in losing weight if one is overweight, and increase energy levels, athletic performances and libido.

For me, I’ve never felt better since following a Paleo diet; eating a “truly healthy” and process-free diet without any man-made foods and additives. So my question to you is why wait until you are sickly or possibly facing a life threatening illness to change what you are digesting in your body? Eating man-made foods, which misleadingly looks more appealing and may taste more appetizing, is simply not what your body needs or was originally intended to digest and breakdown. Just a thought to ponder. You have one body and one life. Treat it like the lifelong investment is truly is and watch what you digest. Can’t do like I had once thought? Sure you can! What it really comes down to simply mind over matter, wellness over weakness.

Be Fit. Be Strong. Be Well.
Adriana

Unconventional Motivational Tips to Get or Stay Fit

13 Thursday Mar 2014

Posted by in Diet, Health and Wellness, Setting Goals

≈ Leave a comment

Tags

, , ,

week104I am often asked how I stay so motivated to go to the gym and remain fit. With me, it’s easy since going to a fitness center and working out is actually a pure passion of mine. In this sense, I realize I am fortunate, and it also chimes in perfectly with the saying, ‘Do what you love and never work.’ Hence, “working out” isn’t work to me; it’s fun. I have always loved it and love seeing the results on my body.

While I am very self-motivated and self-disciplined, I also expose myself to self-created motivational goodies, no matter how big or how small, that pass in front of my very eyes during any given day of the week, if not all. It’s a means of surrounding myself with positive images that reinforce my chosen path to live, eat, sleep, and breath a healthy and fit lifestyle and keep me in the mental state of mind over matter. Not that I need to be encouraged, but with temptations everywhere, it’s just nice to have an added third-party support.

Below are just a few unconventional motivational ways you can incorporate into you everyday life and surround yourself to stay inspired you and remain on track – may it to be lose weight, change your eating habits, or just to maintain – as staying in shape is much mental as it is physical.

Swimsuit Catalogs – Great for when at home!
These are just not for the female shopper or guy gawker! Turn the pages of these booklets and get inspired and motivated by the fit models clad in skimpy bikinis. Leave the catalogs open to the pages of the model(s) that inspire you most. Tear a few out pages and place them strategically on your fridge’s door, bathroom mirror, closet entrance, or other location(s) in your home.

Social Media – Great when on the go!
Are you a social media user? If so, this will be easy for you. Pick your favorite network – Facebook, Twitter, Instagram, Pinterest, Google+ or other – and follow users who post, tweet, and pin tips and tricks to staying fit … including videos of exercises, diet recipes, links to informative articles, motivational quotes, and photos of inspirational end results.

Trophy Clothing – Great when grabbing a snack!
Dying to get into a pair of favorite old jeans or a certain bikini for an upcoming trip? Is your top feeling snug or no longer fitting? Place that article of clothing upfront and right inside your refrigerator so when you open the fridge door – bingo! – it’s the first thing you see. Just its mere presence will immediate remind you of your goal and remind you to choose your food wisely when in the fridge.

Bathroom Scale – Great to stay on track!
You may prefer not to, but getting on the bathroom scale every day at the same time is another means to staying on track with losing weight or maintaining your goal. Keep in mind it’s natural for your body to fluctuate by a few pounds, but, by getting on the scale, it will assist you to stay in check and help prevent you from gaining any unsuspecting weight.

The Sports Bra – Great reality check!
This is easily accomplished if you live alone or with a partner. Walk around your home a little bit longer, prior to getting fully dressed for the day, in your bra and panties, sports bra and shorts/sweat pants, or another motivating combination that reveals yourself. This forces you to see your body as it is right now and should help motivate you to lose the pounds or continue to maintain your goal weight.

The Wristband – Great reminder!
Some of us eat right-handed, others left. Whichever hand you naturally gravitate to when grabbing a utensil, this is the one you wear either a special wristband or bracelet as another visual reminder you are what you eat and you need to stay true to your fitness goal. Perhaps it’s a present to yourself for reaching your fitness goal. Whatever you choose to wear, keep it on to keep you going.

It’s all mind over matter as the purpose for all of these tactics listed below is to simply surround yourself with positive and encouraging reinforcements and influences as an extra built-in support system and to top off your already existing diet plan and regular workouts. Just sneak in the above visual motivators into your days and soon you, too, will be the one your friends turn to and ask, “How do stay motivated to workout and stay fit?”

Be Fit. Be Strong. Be Well.
Adriana

The Health Benefits from Riding a Horse

10 Monday Mar 2014

Posted by in Cardio, Exercising

≈ Leave a comment

Tags

,

week100I have loved horses as long as I can remember. To me, there is something alluring about these large mammals where you can whip your leg around their high backs and feel like you are flying across fields and sailing through the wind. It’s the feeling of total detachment from the world, a sensation of total freedom. When you are on a horse, the world is at your feet and all feels obtainable.

My passion for horses is most likely why I had my son start to ride horses on a leadline by the age of two at the barn right down the street from my parents’ house and my daughter soon after she could walk. Cassandra would hang onto the horn of the Western saddle and smile with great glee. By two, she was taking weekly leadline rides on “Sunshine,” by four weekly English riding lessons, and on her fifth birthday, Cassandra competed in her very first horseshow on “Penny.” Today, my daughter proudly and lovingly cares for her horse “Emma,” a grey Connemara and Irish Sport Horse mix breed, and rides as a junior on Stonehill College’s varsity equestrian team.

To some, saddling up and riding a horse may seem more like a fun time on the back of a horse in the fresh air than an actual workout. After all, the great strong horse is doing most of the work, right, with its cantering and jumping plus carrying the weight of the rider?

My daughter would quickly tell you “no” and rightly so. The rider actually benefits just as much, if not more, than the four-legged mount, as horseback riding offers the rider both physical and mental perks like many mainstream sports.

The psychological benefits from riding horses are plentiful. It reduces stress levels of the rider, improves self-confidence and concentration abilities, teaches and instills self-discipline and patience, encourages risk-taking, and offers socializing and comradely just by the mere interaction with fellow riders, instructors, vets, barn help, and others.

In addition to the mental benefits, the physical health perks are just as rewarding. Let’s start with calorie loss. You can burn a decent amount of calories when riding horses, depending on your age, body mass, and the intensity of your ride. At a walk, you can burn 150-200 calories per hour, trot 400-550, and a full gallop can burn off 700 calories for a full hour!

Riding horses provides great muscle development and conditioning in the rider and requires intense muscle use and memory. Riders strengthen their arms, legs, thighs, back, and pelvis muscles, especially from the contracting and relaxing of their muscles in an attempt to stay on the horse and remain balanced. They develop a stronger core, better sense of balance, and enhanced eye hand coordination; hence why riding horses is often offered as a therapeutic exercise from those suffering from physical challenges. Moreover, riding increases the range of the motion of the rider’s joints and improves their upper respiration and circulation of blood flow in their body.

There is additional muscle strengthening and extra calories burned also from carrying saddles around, hauling hay and feed, carrying buckets of water, shoveling droppings, repositioning jumps, moving trunks, and more. Let’s face it; riding horses is a very physical and demanding activity.

So when given the opportunity to ride a horse, get your boots on, grab a riding helmet, and saddle up! Your joy ride will give back to your body, heart, and mind immensely not to mention put a big smile on you inside and out.

Be Fit. Be Strong. Be Well.
Adriana

Working Out While You’re at Work

06 Thursday Mar 2014

Posted by in Exercising, Health and Wellness

≈ Leave a comment

Tags

, ,

week99Over the years, I often come in contact with individuals who right off the bat tell me they just don’t have time to go to the gym or can’t find any time during the day for a workout. I often smile and listen to their various excuses as why they can’t. For some reason, they feel a need to confess and confide in me.

For the most part, it’s hogwash. There are NO excuses as it’s all about priorities, remaining discipline and focused, and being true to you.

But let’s just say one is really too busy to find the time to work out, especially during the workweek with juggling work, family, and home. Well then I say, get creative! Find ways to whittle it in with easy moves that will yield results.

Below are 20 simple exercises, including isometrics and cardio, you can discreetly sneak in during the day to boost your energy levels, relieve stress, and burn extra calories.

1. Wake up 15 minutes earlier to walk and down the steps in your home for 15 minutes. Increase the time if you can.

2. Park your car the furthest spot away from your office building, grocery story, shopping mall, etc. and briskly walk to your destination.

3. Always skip the elevator and take the stairs instead, both ways, up and down.

4. Replace your desk chair with a height appropriate, stability ball. It’s great for your core!

5. Neck rotations at your desk by dropping your chin and rolling your neck then raise your chin up and bend your neck to each side.

6. Shoulder raises; raise them up to your ears, hold, and then relax.

7. Wrist stretches while sitting. Extend one arm out with your palm up. With your other hand, grab your fingers and lightly pull them down to give your forearm with a good stretch.

8. Clench your fists and flex your forearms and count to 10.

9. Hand stretches; squeeze a pen and focus on your forearm muscles.

10. Push your palms together, positioned in opposite directions, and hold for 20 seconds.

11. Ab crunches; sit up in your chair with feet flat on floor and arms to your sides. Tighten your abs and keep tightening them for 5 seconds. Release and then repeat again.

12. Glut squeezes while sitting or standing. Lift your butt about a full inch off your seat squeeze your butt cheeks together. Hold for a full 30-60 seconds and then relax. Repeat.

13. Thigh squeezes while sitting in your chair. Place your fist between your knees and squeeze your knees together. Hold for a count of 10.

14. Just for the ladies … kegels … whenever you are sitting.

15, Leg extensions while sitting in your chair. Lift one leg off the floor and extend it straight out. Hold for two seconds. Lower the foot, but stop a few inches before you reach the floor. Hold for five seconds, and then switch to the opposite side. Repeat 15 times on each side.

16. Toe raises with your heels firmly on the ground when sitting at your desk for a full 30-60 seconds. Repeat.

17. Spend at least half of your lunch break taking a brisk walk outside.

18. Walk to the restroom that is the furthest away in the building.

19. Walk to a co-worker’s area to deliver a message instead of sending an email.

20. Keep your leg muscles stretched. Every time your finish a task or once every hour, stand up and walk for 5 minutes.

Be Fit. Be Strong. Be Well.
Adriana

Healthy Banana Desserts

03 Monday Mar 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

≈ Leave a comment

Tags

,

week98Who doesn’t love bananas? Who doesn’t love desserts? Combine them together and it’s a win-win sweet ending to any meal or a delicious treat when snacking in-between.

Perhaps you remember my mentioning how bananas are my Mother’s favorite fruit. In “The Bulging Benefits of Bananas,” I shared how Mom would always buy a bunch or two from the grocer, encourage us to snack on these white soft fruits every day, and how she would add several into delicious homemade meals and, better yet, desserts.

I also cited how bananas are loaded with nutrients, vitamins, and minerals, including potassium, fiber, B vitamins, tryptophan, and the good sugars – glucose, fructose and sucrose. And how eating this fruit daily has ample health benefits, such as fighting depression, curing hangovers, relieving morning sickness, and helping to protect against kidney cancer, diabetes, osteoporosis and blindness, and more. Plus benefits one who never think of – reducing the itch and swell of a mosquito bite by placing the inside of the banana peel against it and the same for removing warts.

But let’s get back to the desserts. Bananas make an excellent ingredient to add to cakes, cookies, pies, puddings, and more. They are especially delish when paired up with peanut butter, oats, apples, or dark chocolate.

Since healthy desserts are often hard to find, I thought I’d share a few of my favorite banana desserts. Try one or try them all!

Banana, Apple and Almond Butter Smoothie
In a blender, add 2 frozen bananas (peeled and cut in chunks), 1 medium apple (cored and quartered), 1/4 cup almond butter, 1/2 cup almond milk (or soy milk, non-fat milk, or coconut water), and 1 pinch nutmeg (optional). Blend until smooth. Add ice for additional thickness.

Banana, Apple and Walnut Bread
Preheat oven to 350°F. Lightly spray a 9-inch loaf pan. In a medium-sized bowl, mash 2 ripe bananas with a fork. Add 1 peeled and diced apple, 1/2 cup Sucanat or Stevia, 1 3/4 cups whole-wheat flour, 1/2 cup applesauce, 1 teaspoon baking soda, 1 teaspoon salt, and 1 teaspoon cinnamon to the bowl, and mix well. Pour into greased pan, and sprinkle with chopped 1 tablespoon chopped walnuts. Bake for 40 to 50 minutes or until a toothpick inserted in the middle comes out dry. Cool in pan for 15 minutes, and then transfer to a cooling rack.

Banana Carrot Cake with Blackberries
Preheat oven to 350°F. Mash 2 large and ripe
 bananas with a fork, add 3 eggs and 2 tablespoons coconut oil and whisk together. Add 3/4 cup almond milk, 1/2 cup brown rice flour, 1 cup rolled oats, 1 tablespoon chia seeds (optional), 1 teaspoon vanilla, a pinch of salt, and a pinch of saffron. Stir. Shred two carrots and ground 1 cup walnuts. Add to the mixture and stir. Grease the inside of 2 large 8-inch tartlet tins with coconut oil. Pour the batter into the tins and bake for about 30 minutes. Serve the cake while warm and top each with fresh blackberries and roasted almonds.

Banana Cream Pie
Peel 4-6 ripe bananas and cut in half. Place in a Ziploc bag or container and freeze overnight. For the crust, add 2 cups of unroasted, unsalted almonds into a food processor and process until ground. With processor still running, add a touch of maple syrup in a slow thin drizzle. Press crust mixture into a medium size pie plate with your finger, spatula, or wooden spoon. Next, fill crust with a generous amount of banana ice cream using a spatula or wooden spoon to evenly distribute and smooth out. Top pie with fresh fruit – blueberries, strawberries, raspberries, or blackberries.

Banana Foster
Peel 3 large firm ripe bananas and cut into medallions. Heat one tablespoon of coconut oil over medium heat in a large, heavy skillet and add bananas. Cook for 2-3 minutes, just until tender and turns brown. Serve warm over banana ice cream or Greek yogurt.

Banana Ice Cream
Peel 2 medium bananas and cut into medallions. Freeze until it hardens, about an hour or two. Remove and blend in a food processor or blender until smooth and creamy. Add 3 tablespoons almond butter and teaspoons honey and blend OR add 3 tablespoons unsweetened cocoa powder, 2 tablespoons coconut milk and 1/2 teaspoon vanilla. Both combos are delish or toss in fresh berries. You can also just eat just plain. Transfer to freezable container and freeze for a few more hours. Then serve and indulge!

Banana Muffins
Preheat oven to 325°F. Mash 2 very ripe bananas with a fork until mostly smooth. Stir in 2 eggs, coconut 1/4 cup melted coconut oil, 2 tablespoons honey, 1 teaspoon vanilla, 1 teaspoon cinnamon, 1 teaspoon and apple cider vinegar. Additional optional add-ins include: 1/4 cup shredded coconut, 1/4 cup chopped nuts or seeds, 1/4 cup shredded carrot or shredded zucchini, 1/4 cup dried cranberries or raisins, or 1/4 cup dark chocolate chips. Mix together 1 cup almond flour, sifted 1/4 cup coconut flour, 1/2 teaspoon salt, and 1 1/2 teaspoon baking soda. Add to mixture until well blended. Let batter rest for 5 to 10 minutes to allow the coconut flour to absorb the liquids. Fill paper-lined or well-greased muffin tins 2/3 full and bake 15 to 20 minutes. Test for doneness with a toothpick. Cool for 10 minutes then remove muffins to a wire rack. Makes 12 regular-size muffins.

Banana Oatmeal Cookies
Preheat the oven to 350°F. Mash 3 ripe bananas and mix with the 3 cups oats (preferably not instant), 1/2 cup skim milk and 1 egg. Add in 2 tablespoons Stevia (or other sugar substitute), 1/2 teaspoon vanilla extract, 1 teaspoon of cinnamon, and 1 tablespoon peanut butter (optional). Other optional add-ins area 1/2 cup dark chocolate chips or raisins. Grease a cookie tray with cooking spray and spoon the mixture on to make around 9 large cookies. Bake for 20-25 minutes until golden brown. Store in an airtight container.

Banana Peanut Butter Pudding
Puree 15 ounces chickpeas (or 15 ounces garbanzo beans), 1 banana, 2 tablespoons peanut butter, 1 tablespoon honey, 1 teaspoon honey in a blender, food processor, or hand blender. Spoon into serving bowls and refrigerate before serving.

Frozen Chocolate-Covered Bananas
Line a baking sheet with parchment or wax paper. Peel and cut 4 large ripe bananas into thirds crosswise. Insert a Popsicle stick into each piece of banana. Cover each piece with melted dark chocolate using a rubber spatula and sprinkle with shredded coconut or crushed nuts. Place the bananas on the baking sheet and freeze until frozen, about 2 hours. Indulge or store airtight in the freezer for up to one week.

Be Fit. Be Strong. Be Well.
Adriana