Sunday, February 14, 2016

Paleo Chicken Salad

This is a paleo version of my favorite chicken salad family recipe!


Whenever there were baby showers, bridal showers, or other fun family get togethers, my Aunt would make a HUGE bowl of her chicken salad and then stuff croissants with this deliciousness. 
But, as you know, being paleo doesn't include croissants and, in my opinion, the chicken salad is so delicious all on its own!


This is another very easy recipe and one that you can make a lot of which means you can have leftovers for other meals: lettuce wraps, on top of salads, or even all on its own as a snack :)


Ingredients: {servings ~15 servings}
  • 4 cups baked chicken, cubed and shredded some {I usually just bake 3 to 4 boneless chicken breasts seasoned with olive oil, sea salt and pepper in the oven at 375f  for 45min}
  • 3 cups purple grapes, halved
  • 1 1/2 cups celery, chopped
  • 1/2 cup thinly sliced almonds {optional}
  • 1/2 cup paleo mayo {you can either easily make this or buy this}
  • 1 tsp coconut aminos
  • 1 tsp fresh lemon juice
  • 3/4 tsp curry powder
  • 1 Tbs salt
Mix together until combined well and enjoy!

Monday, February 8, 2016

Sweet Potato Sliders

Just look at this little beauty.....


These sweet and savory little babies totally hit the spot during our big {small, actually...party of 2 please?} 50th Super Bowl party!
And the homemade mayo and guacamole held the whole thing together quite nicely.


Again, this recipe was SO easy! If you have homemade paleo mayo ready to go, that is. 
If not, here is a quick recipe.
My suggestions are: (1) make sure all ingredients are at room temperature before mixing, (2) use avocado oil or anything other than extra virgin olive oil, (3) put your stick blender in and set at bottom of jar before pouring in the olive oil, (4) blend well with stick blender at the bottom of jar for a few minutes and then gradually pull up letting the blender grab a bit of oil at a time.


Aight, now let's get down to making these cute, tasty appetizers...


Ingredients: {4+ servings}

  • 1 large sweet potato, sliced about 1/4-1/2 inch width
  • 1-2 Tbsp olive oil
  • sea salt to taste
  • 1 lb of ground beef {grass-fed is preferred or you can use bison}
  • 1 egg
  • a few dashes of cayenne pepper
  • S&P to taste
  • 2 avocados
  • 1/2 white onion, diced finely
  • 1 clove garlic, minced
  • handful of cilantro, diced finely
  • 1 lime or lemon, juiced
  • homemade mayo
Turn oven on to 350 degrees. Line a baking sheet with tin foil. Rub sliced sweet potatoes with olive oil and sea salt on both sides. Spread out potatoes on baking sheet and place in oven to cook for about 30min, or until firm, but not too soft. Take them out and let cool. In a large bowl, mix ground beef, egg, cayenne pepper, salt and pepper well. Form balls and then flatten them some to match the size of your sweet potatoes. Grill or cook on stovetop over medium heat with olive oil for a few minutes on each side or until cooked through. Sprinkle more S&P over the top of the patties. Let cool. {You will have leftover ground beef, so you can either make more sliders or save the beef for another meal!} Mix together the avocados, onion, garlic, cilantro, lime/lemon and any other desired ingredients to make guacamole. Season with salt and pepper to taste. At this point you may finish off the sweet potato slices in a hot pan to make them a little more crispy. Then arrange the sliders by spreading homemade paleo mayo on the bottom of one sweet potato slice, adding the beef patty, dollop of guacamole on the patty and then placing another sweet potato slice on top. The mayo and guacamole kind of act as a glue to hold the whole thing together. Serve and enjoy! 

Sunday, February 7, 2016

Paleo Fruit Cobbler

So, I came across a paleo-friendly cobbler recipe recently and had to try it because I'm a sucker for cobblers! 

 {I believe the original recipe came from paleofitnessmama.com, but I tweaked it slightly?}

In this recipe I combined blueberries and peaches. You can use any fresh fruit, but the fresher the fruit/in-season fruit the better. This reminds me of a summer I spent out in West Virginia at my soon-to-be-in-law's house. My soon-to-be-sister-in-law {is this already a confusing story to read? haha my husband and I weren't engaged yet, so this was the easiest way to explain} and I went to a blueberry patch up in the mountains to pick blueberries. 
Oh. My. Gosh.
These were the BEST blueberries I have ever had! And they were GIGANTIC. Some of them the size of my thumb. No joke, I made blueberry cobblers for weeks {non-paleo, of course, this was my pre-primal/paleo days!}


I also love that this was a pretty simple recipe...
 So, without further ado, here is the recipe!


Ingredients: {servings ~7}
  • 7 cups of FRESH fruit {I used 4 cups peaches and 3 cups blueberries}
  • 3-4 Tbsp raw honey
  • 1 Tbsp arrowroot 
  • 1 1/2 cup almond meal
  • 1/4 cup melted butter {REAL butter like kerry gold}
  • 1 tsp vanilla extract 
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 2 Tbsp butter {kerry gold}
  • butter for greasing pie pan
Set oven to 375 degrees fahrenheit. Mix fruit, honey and arrowroot in a bowl. Then pour into a greased pie pan about 9x9 inch with butter. In another bowl, mix all other ingredients with your hands {except for the 2 Tbsp butter} and then crumble on top of the fruit evenly. Cut up the 2 Tbsp of butter into about 5 chunks and place on top of the crumbles. Place in oven and bake for about 50-60min or until crumbles brown and fruit juices get thick. Enjoy!

Saturday, February 6, 2016

Sweet Potato and Bell Pepper Egg Bake

This 3 ingredient egg bake was SO easy and tasty!


And I'm all about easy recipes, especially breakfast recipes, because I always seem to be running out the door in the morning for work!


Mmmm and I just love simple, classic ingredients....


Ingredients: {servings 2}
  • 1 sweet potato, peeled and diced into small pieces
  • 1 green bell pepper, diced into small pieces
  • 2 eggs 
  • kerry gold butter or olive oil
  • sea salt and pepper to taste
Okay, Okay...if you count the butter/oil and S&P it's more like 6 ingredients :)

Turn the oven on to 350 degrees. In a small pan, heat up about 3-4 Tbsp of kerry gold butter or olive oil on medium heat. Add sweet potatoes, season with S&P and cook until they start to brown. Add green bell peppers and season with more S&P. Crack 2 eggs into the middle of the pan and place in oven. Bake for about 15min or until eggs are cooked and sweet potatoes/bell peppers are soft. Season with more S&P and serve!

Sunday, January 31, 2016

Maintenance

C O N G R A T U L A T I O N S
and T H A N K  Y O U for participating!

Now that you have completed 3 weeks of BEing strictly primal, here is how you can maintain this lifestyle in order to live the healthiest life possible. BUT, if you are still not at your goal weight, then please adhere to my program before you wander off into this 80/20 rule. And, no, 80/20 does not mean eat cookies 20% of the time and eat primally 80% of the time;) So, listen up...

The 80/20 Rule


After you have hit your weight loss/health goal from living the primal lifestyle {so for those of you who have not yet hit your goal, continue the challenge until then} then consider the 80/20 rule which is to have a 100% personal commitment in the primal lifestyle plan with 80% or more physical commitment to the plan.

This doesn't mean on a daily basis to eat primally 80% of the time and the other 20% like a typical american! You will definitely not succeed this way. It means, to look at the bigger picture. Look at a month's worth of your primal lifestyle and if you're living primally 80% of the time, then you're going to sustain health/wellness. Don't beat yourself up over the 20%! It's neither healthy to be strict/hard on ourselves and let ourselves go little by little until we fall down the slippery slope {this is very easy to do!}

However, there is one thing to be fully committed on in order to have the primal benefits, which is to avoid processed carbohydrates at all costs!

Here is an excerpt from marksdailyapple.com:

That said, some aspects of the Blueprint do call for consistent adherence in the interest of meaningful impact. Particular among these is avoidance of processed carbs. The fact is, the physiological effects of processed carbs simply are harsher and harder to recover from – especially when they’re a regular player in the body’s daily functioning. It’s not that your body can’t bounce back. It’s just an unnecessary detour in your progress – a diversion and interruption (albeit temporary) in the physiological homeostasis that maximizes hormonal balance, fat burning and energy consistency.

Read more: http://www.marksdailyapple.com/8020-principle/#ixzz2mHEqQv7N


Even I feel these effects if I indulge during the holiday's or a birthday. I literally will feel sick to my stomach, have a pounding headache, bloating around my abdomen, and a foggy mind. At some point, you won't want to go back! And, I guarantee that tomorrow if you decide to try a slice of pizza, a cookie, etc. you will feel the immediate effects. This is your body telling you that these foods play a negative role and should be avoided.

This is my before/after picture from this current challenge and before this challenge I had only indulged a few times! But, it's true that processed carbs can get us off track as evidenced below...

Again, look over the course of a months time and if you are eating primally 80% of the time while avoiding processed carbs, consider yourself PRIMAL:)

Good luck on the continuation of this lifestyle and remember to BEprimal!

Saturday, January 30, 2016

Day 21: January 31st, 2016

CONGRATULATIONS! You have made it to Day...

T W E N T Y  O N E

Day 21 Agenda: 
1. Intermittent fast. When you wake up do not eat for as long as possible until you are hungry. If you have been faithful to this challenge, you will be able to fast longer than your first time or, at the least, longer than before the challenge.

2. Take your after picture to compare with your before picture! I'm taking mine tomorrow morning and will share with you all.

                 My BEFORE & AFTER picture May 2013      
              
 Day 1    //     Day 21

                    Day 1  //  Day 21 //  Day ~60

 3. Compare your notes from DAY 1 to DAY 21.

 4. Complete your entry for the grand PRIZE! This prize is full of all of my favorite things: primal snacks, primal treats, ceciliawong skincare products, etc. to help you continue this lifestyle! 

To complete your entry for the prize you must: 
  • have completed the 21-day challenge
  • send in a primal recipe and picture to share
  • take a before and after picture
  • send me an email telling me all about your results/primal journey {beprimalblog@gmail.com} ... I would also LOVE to see your before/after picture and, if you are willing, I will share this picture to inspire others {I can crop pic and/or leave your name anonymous}
  • I will then randomly select a winner next week, so complete your entry and cross your fingers :) 
Meal Ideas/Recipes:

Breakfast- green strawberry banana smoothie 
Ingredients:

  • big handful of spinach
  • 1 frozen banana
  • big handful of frozen strawberries
  • 1 cup full fat unsweetened coconut milk
  • handful of ice
  • 1/3 cup of water
Blend up and serve!

Lunch- fried zucchini squash with dill dip
{pic and recipe from paleonewbie.com}
Find this recipe HERE

Dinner- super easy spaghetti squash
{pic and recipe from iwashyoudry.com}
Recipe HERE!
Dessert- paleo chocolate chip cookies
Ingredients:

  • 2 cups almond flour {Red Mill brand can be found in any store}
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda
  • 6 Tbs melted coconut oil
  • 1/4 cup raw honey
  • 1/2 tsp raw vanilla extract
  • 2 Tbsp water
  • 1/2 cup dark chocolate chunks {I used 85% due to no added sugar}
  • 1/2 cup shredded unsweetened coconut flakes
  • 1/2 cup dried cranberries {optional}
Set oven to 350 degrees. Place parchment paper on baking sheet.
Mix dry ingredients well with whisk except for chocolate, coconut flakes and cranberries. Mix wet ingredients together well. Combine wet ingredients with dry and combine. Fold in shredded coconut flakes, dark chocolate chunks and cranberries until combined. Use a cookie scooper {or 1-2 Tbsp} to scoop out cookie dough and place on baking sheet about 1-2 inches apart from each other. Cookies will hold form well. Bake about 12min until golden. Remove from oven and place cookies on cooling rack to let cool completely. Enjoy!

Jot down some notes!
-total hours fasted?
-how did you increase your daily movement?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?

Here are the results I get from living primally:
  • flat stomach/no bloating
  • lost inches around my waist, knees and thighs
  • clear skin
  • alert mind/awake/focused/no sluggishness between meals
  • ZERO stomach pains/constipation
  • ENERGY ALL DAY LONG
  • no cravings
  • can go without food for a long time/no hunger pains between meals

Friday, January 29, 2016

Day 20: January 30th, 2016

Day 20 Agenda:
  1. For Day 20, you will be preparing for your last intermittent fast of this challenge. So, tomorrow night will be your last meal before Day 21 and that does not mean to pig out! Eat normally and then on Day 21 fast for as long as you can until hunger gets the best of you;)
  2. Perform a 30-60 minute moderate aerobic exercise of your choice.
Meal/Snack Ideas:


Breakfast- breakfast stacks
{pic and recipe found on paleoparents.com}
Recipe found HERE!

Lunch- sweet potato sliders with homemade ketchup
{pic and recipe from nobiggie.net}
Try out this recipe HERE.

Dinner- paleo chicken pot pie
{pic and recipe from everyday maven.com}
I'm a sucker for casserole's. They are easy and tasty! Check out this recipe HERE, but honestly, I think you could do without the crust and it would still be delicious. 


Document:
-how did you increase your daily movement?
-moderate aerobic exercise?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?