Archive | October, 2012

Pre Challenge Preparation

31 Oct

I went shopping yesterday to stock up on frozen vegetables and ground meats to make quick meals. While cooking i enjoyed some pumpkin spice coffee with homemade pumpkin spice mix.

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Time to get cooking. First up a pound of pork sausage in preparation of a quiche I will be making, most likely with frozen broccoli. I also made coconut pancakes.

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sausage
1 lb hormel pork sausage
1 tsp black pepper
1 tsp onion
1/2 tsp salt
1/2 tsp garlic

pancakes
5 Tbsp coconut flour
1/2 cup almond milk
4 eggs
Pinch salt
1/4 tsp baking powder
1/4 tsp baking soda
Tastes best cooked on low in butter 🙂

Then I peeled and roasted beets with salt and pepper and sautéed cabbage also with salt and pepper. I packed them both with Tarragon Chicken I made yesterday. And poured Italian dressing on the chicken.

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I also made Thyme Turkey Patties.

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turkey patties
1 lb ground turkey
2 tsp thyme
1 tsp parsley
1 tsp onion
1 tsp garlic
1 tsp salt
1/2 tsp pepper
1/2 tsp marjoram
350 time depending on thickness off patties

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No Sugar Challenge Tips

28 Oct

Some good advice on the 21 day no sugar challenge from Primal Toad.

One of my favorites is number 15 about having go to approved foods that you can have when your craving sugar. Some of mine are Lacroix especially with added lemon juice, sunflower butter mixed with coconut, formed into logs and refrigerated, avocado with salt, kale chips, homemade pickles, olives, quartered garlic sautéed mushrooms, salad and spicy mustard dressing, and steamed artichoke with garlic drawn butter.

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21 day no sugar challenge: shopping list

27 Oct

PROTEIN
Ground Pork
Pork ribs
Pork Tenderloin
Pork shoulder
Ground beef
Beef Chuck Roast
Beef stew meat
Chicken breast
Chicken wings
Ground turkey
Unbreaded fish filets
Seafood including shrimp
Tuna
Eggs
(all unsweetened meat is good but these are my faves and things I look for on sale)

FATS
Olive oil
Clarified butter
Sunflower butter
Almond butter
Coconut butter
Coconut oil
Olives
Almonds
Sunflower seeds
Macadamia nuts

PRODUCE
Lemons
Limes
Avocado
Carrots
Tomatoes
Cabbage
Bell peppers
Hot peppers
Onions
Zucchini
Mushrooms
Kale
Cauliflower
Spinach
Lettuce
Cucumber
Celery
Beets
Radishes
Sprouts
Salsa
Swiss chard
Brussels sprouts
Asparagus
Artichoke
Collard greens
Eggplant
Bok choy
Garlic

FLAVORIZERS
Smoked paprika
Smoked salt
Cayenne pepper
Black pepper
White pepper
Balsamic vinegar
Red wine vinegar
White wine vinegar
Apple cider vinegar
Yellow mustard
Dijon mustard
Hot sauce
Garlic powder
Onion powder
Fennel
Cinnamon
Cumin
(all seasoning with no added sugar, soy, or corn solids)

BEVERAGES
Coffee
Tea
Unsweetened almond milk
Lacroix

21 Day no sugar challenge guidelines

27 Oct

Good news… it’s over by Thanksgiving 🙂 our nutrition expert on staff has put together a great list of no no’s and yes yes’s. If you have any questions please ask!

NOPE
Dairy (cheese/milk/butter/yogurt)
Grains including corn, bread, pasta
Legumes aka beans/peanuts
fruit 😦 Wah Wah
*if this is your first no sugar challenge you may want to include one serving of low glycemic index per day with breakfast or lunch
No processed sugars obviously, ha
Maple syrup/honey/date sugar etc
White potatoes
Cashews or cashew butter
Drinks containing sugar, sweeteners, or alcohol, including coconut water
Winter squash or sweet potato except after a workout
Processed foods including dressings
Breakfast meats with added sugar, bye bye bacon
Soy

YES
Meat
Veggies not on the “no” list
Coconut oil, organic butter, heavy cream, olive oil
Herbs and spices
Limes and lemons
Water, black coffee, unsweetened tea, seltzer water, veggie juice

All things considered, you only have to be as strict as your goals dictate. We have athletes who are going into competition season and will be consuming dairy or other supplements. Some people choose to have one serving of fruit per day limited to one serving of low GI fruit best eaten in combination with protein to minimize insulin response. Here is a good guideline for a serving size. Others claim they can’t live without bacon, which seems true, but isn’t 🙂 To prove it to myself I gave up bacon the last few weeks. Please see the grocery shopping list to follow. Ask questions! Leave comments on your progress! Take measurements and photos 🙂

Mini Pumpkin Pies

25 Oct

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crust
1 c salted pecans
1 tsp vanilla
1 tsp maple syrup
1/2 tsp cinnamon

Food process until you have a fine nut meal. Scoop even portions into a 12 ct muffin tin with baking cups inside. Bake 350 10 mins.

filling
15.5 oz canned pumpkin
1/3 cup maple syrup
2 eggs
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp allspice
1/4 tsp nutmeg

Portion into 11 of the cups and use the crust from the twelfth cup to garnish at completion of cooking. Cook 40 to 50 minutes at 350.

topping
1/2 cup heavy cream
Honey to taste

Beat until stiff and the add honey. Put topping on cooled mini pies and sprinkle with remaining crust. You can make coconut whip cream if you’re dairy free, although because heavy cream is all fat many people have no reaction to it and it can be used in the Whole30 plan.

Curry Ground Turkey Stuffed Squash

24 Oct

Cut in half and desired squash. Bake on a cookie sheet at 375 45 mins upside down with water. In a skillet melt 2 Tbsp coconut oil on low. Add 1 chopped red bell pepper and 1 pound ground turkey. Season with 1/8 tsp cayenne, 1 tsp basil, 2 tsp curry powder, Tbsp onion powder,

Ingredients
1 squash
1 lb ground turkey
1 Tbsp olive oil
2 Tbsp coconut oil
2 Tbsp shredded coconut
1 tbsp onion powder
2 tsp curry powder
1 tsp basil
1/2 tsp salt
1/8 tsp cayenne

Cut in half and deseed squash. Bake on 375 for 45 minutes on a cookie sheet with 1/4 cup water. In a skillet heat olive oil. Add peppers and turkey followed by coconut oil, shredded coconut, and seasoning. Brown. Scoop into squash halves and broil approximately 8 minutes.

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Chocolate Chip Walnut Cookies (gluten free)

21 Oct

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1.5 cups almond flour
3/4 cups organic brown sugar
1/2 cup dark chocolate chips
1/4 cup pecans
1/4 cup butter
1 egg
1 tsp vanilla
3/4 tsp salt
1/2 tsp baking soda

Cream butter and sugar. Add eggs, vanilla, and salt. Mix. Add in flour. Mix. Stir in chocolate chips and pecans. Roll into balls and drop on a greased cookie sheet. Don’t flatten or they won’t be as pretty. Bake on 375 for 7 to 10 minutes for a gooey center. For a crisper cookie turn the oven off after baking and let cool 10 minutes and stick them back in to dry out.