21 day sugar detox

I'm not sure how or why I get myself into these "challenge" type things, but I seem to have found another one to complete.  I talked a little bit about the Whole30 I did back in October, and this one is similar.  It's a 21 day sugar detox.  It's essentially NO sugar for 21 days.  That means no fruit (except green tipped bananas - what the wha? and green apples), no carbs, no processed anything, no sweeteners of any kind (even honey) and obviously no sweets or desserts.  Seem a little crazy, but hey, I love a challenge, so tomorrow I will start!

Yes, yes, we all know sugar is bad, but that little white substance is in everything.  It has a million different names and comes in a billion different forms, so it can be very sneaky.  My eyes were really open to this when I did my Whole30 and literally had to read every food label.  If you take the time to look, you will be shocked where you find sugar.  Also, I am in no way saying that fruit is bad, actually it's very good, but it does contain quite a bit of sugar, so that's why is out for the next 21 days.

Read all about the challenge here. Or better yet, take the challenge yourself!

I do limit my sugar already, and eat little grains, so I'm hoping it won't be too difficult.  The Fourth of July holiday and all its homemade ice cream goodness might throw me a curve ball, so if you see me reach for that spoon, just slap it out of my hand.

I went out with a bang tonight and had spaghetti with rolls and one of these babies, which actually does NOT pair well with spaghetti.

Ahhhhh, tastes like summer.  I'll just hold on to that feeling for the next 21 days.

I will blog about my adventure throughout the 21 days, so stay tuned.  If you'd like to join in, feel free to start anytime.  Your body will thank you!

homemade tortillas

Whole Wheat Tortillas

 2 1/2 c whole wheat flour

1/2 c oil (I used avocado oil)

1 tsp salt

1 c warm water

Directions:

1.  In a mixer, add the flour, oil, and salt.  Mix for 3-5 minutes or until crumbly.

2.  With the mixer running, gradually add the water, mixing for 3 minutes.

3.  Take out the dough and roll it into a log.  You're going to cut this into 12 slices.  I cut it in half and then go from there.  

4.  Using your hands, roll each piece into a ball.  Place on a baking sheet and cover with plastic wrap.  Let come to room temperature for about 15 minutes up to 1 hour.

5.  Head a 12 inch skillet on medium-high heat.  

6.  On a lightly floured surface, use a rolling pin and roll each ball into a 8 to 10  inch flat circle.  

7.  Grease the pan with a bit of oil.  Carefully cook each tortilla one at a time until puffy brown, about 30-45 seconds on each side.  Enjoy! 

Taken from 100 Days of Real Food

These were really filling so we only ate 3!  I wrapped up the rest and popped in the freezer.  Just defrost before dinner and reheat.

paleo granola

This recipe is very similar to the grainless granola bars I posted, but it's less bar-like and more cereal-like.  If there's anything I miss almost as much as bread, it's cereal.  This gives that same sweet, yummy crunch as cereal, but it's grain free. You could top it with homemade almond milk for a quick breakfast.

sweet potato and kale chicken patties

These chicken patties are one of my all time favorite Paleo recipes. I've tried them with both ground chicken breast and ground thighs, and the thighs are way better. I topped them with guacamole - yum!  I have used spinach instead of kale and they are still super tasty. 

Sweet Potato and Kale Chicken Patties

1 pound ground chicken thighs

2 green onions, finely chopped

1/2 medium sweet potato, shredded

2 1/2 cups kale, finely chopped (leaves only)

1/2 tsp salt

1 garlic clove, minced

1 tsp paprika

1 tsp Dijon mustard

1 egg

2 tbsp coconut flour

Instructions:

Heat 1 tsp coconut oil or avocado oil in a medium skillet over high heat.  Add green onions and cook until tender, about 3 to 5 minutes.

Add sweet potatoes and cook for 4 to 5 more minutes, until barely tender.  Add kale and cook until wilted, about 2 to 3 minutes.

Put chicken in a large mixing bowl and add salt, garlic, paprika, mustard, egg, coconut flour, and sweet potato mix. Mix together with hands until well combined.

Cover and refrigerate at least 4 hours.

Divide your mixture into 6 or 7 even patties. Coat the bottom of a pan with coconut oil (or bacon grease - yum!) and cook patties until a golden crust forms, about 5 to 6 minutes.  Flip and cook for another 5 or 6 minutes, or until cooked through.

I have also grilled these over high heat for about 5 minutes a side.

Recipe and photo from Multiply Delicious - Great resource for Paleo recipes

eat like a caveman

I truly think I have Crossfit to thank for my new found love of all things healthy.  When I first started going to classes, everyone was always talking about eating Paleo.  Huh?  I had never heard of it, but I didn't want to be the joker that asked "what's that?" so I went home and googled it.  I was shocked to see hundreds and hundreds of websites about Paleo.  Have I been living under a rock?  How have I never heard of this??

So, what is it?  The Paleolithic diet (AKA - Paleo) diet is essentially eating the way the cavemen ate.  If you can hunt it or gather it, you can eat it.  If it's found in a box or a bag, you can't.  If it contains sugar or grains, it's out.  No legumes or hydrogenated oils.  It completely makes sense that our bodies were not made to process junk.  Here's a simple way to look at what you can eat.

I dove head first into the Paleo lifestyle when I completed a Whole30 back in October.  The Whole30 is basically Paleo on speed, and is 30 days of nothing but good, clean eating.  You can read all about it in the book, It Starts With Food.  It was an incredibly tough, yet amazingly eye opening 30 days, and I feel like it was a springboard into this new lifestyle. 

I now eat Paleo most of the time.  I say most because I am not perfect and I do still love me some grains every now and then.  Bread has always been my favorite food and it's been by far the toughest to give up.  Sure, there are alternatives out there, but nothing beats a good ole piece of toasted sourdough.  Mmmmmmmm.......

So what's the benefit?  Most people think weight loss is the number one benefit, but I'd disagree. Sure, if you cut out all processed food, refined sugars, and grains, you're probably going to lose some weight.  But that's not what it's all about.  It's about changing the food you put in your mouth and living a more healthy life.  I don't even like to call it a "diet" because it's a lifestyle change, not a short-term weight loss solution.

Again, just like Crossfit, this is not for everyone. If you're a vegetarian or vegan, it might be hard to gnaw on a turkey leg like a caveman.  But, if you're looking for sometime new to try because you've tried everything else out there, give Paleo a go for one week.  Just one week.  You will not be sorry!!

Here are a few of my favorite websites:

Paleomg

The Clothes Make the Girl

Everyday Paleo

Nom Nom Paleo

for the love of crossfit

Growing up, I played sports pretty much year round. Softball, gymnastics, golf, tennis, basketball, volleyball, etc, I pretty much tried them all.  Some I was pretty good at, some I was one season and done.  I loved the competition and the team atmosphere that sports provided, plus pretty much all of my friends were made through sports.  I spent the summers playing ball all over the midwest with these girls and they were (and some still are) my best friends.

As most athletes experience, once the team sports went away, I was left wondering, "How the heck am I going to keep myself in shape?"  Most people turn to running, but see, running and I have a major issue - I really despise it and clearly it hates me too.  I've worked out at the gym off and on for years, but never really found anything I enjoyed.  It was always a chore and I dreaded going.  I knew a few people who did Crossfit, so I decided to look into it.   Crossfit is defined as constantly varied movements performed at a relatively high intensity. Seemed like a good match for me - gymnastics type movements, weight lifting, and cardio all rolled into one.  So, nearly a year ago, I stepped WAY outside my comfort zone, took a free class, and was hooked that very first night.   

I was barely able to get out of bed that next day, but I knew I had found something that would change my life.  Sounds so cliche, but it's true.  The workouts are the most intense, hard, limit pushing things I've ever done, and I love that aspect of it, but the atmosphere is what I love best.  I've met some pretty incredible people and have the most amazing, supportive coaches.  It's a competitive atmosphere (everything is timed), yet everyone is there to cheer you on.  With the help of my Crossfit family, I've pushed myself to do things I never thought possible. When I stepped into the box a year ago, I couldn't even begin to do a pull-up, now I can do them without any assistance.  A year ago I had no idea how to deadlift, now I can lift way more than I weigh.

Crossfit is not for everyone, I certainly realize that, but if you're like me and find yourself bored to tears with your current workout, go find the nearest box and take the plunge!  You will not be sorry, sore, yes, but not sorry.

3....2...1...GO!

-Katie

artificial food dyes

Kraft Mac and Cheese has really been in the spotlight lately, and not in a good way.  The adorable Vani over at Food Babe has been on a mission to get Kraft to remove the artificial dyes, specifically Yellow 5 and Yellow 6, from their beloved blue box.  So, why the big uproar over food dyes?  Haven't we been eating out of the blue box since we were kids?  Yes, but it's time for a change and here's why:

Artificial Food Dyes are:

-Man-made in a lab with chemicals derived from petroleum, which is also used in gasoline, diesel fuel, asphalt, and tar - mmmmmm, delish!

-Found in nine different forms in the US, however Red 40, Yellow 5, and Yellow 6 make up 90% of the market.

-Banned in countries like Austria and Norway.  The UK is phasing them out and requires a warning label on foods containing dyes.  A warning label!  

-Linked to hyperactivity in children and can have a negative impact on their learning

-Linked to long-term health problems such as asthma, skin rashes, and migraines

The craziest thing about these dyes is that they add absolutely no nutritional value to foods, nor do they add any sort of flavor.  The Kraft Mac and Cheese sold in the UK does not have any dyes and it looks and tastes just like the blue box stuff you get in the US.

This is a fascinating experiment done by a sixth grader for his science fair project.  Basically he trained his mice to run through a maze for three weeks.  Then he added Yellow 5 to the water to see if it would change the time it took them to get through the maze.  The mice were able to make it though the maze in 20 seconds with just plain water, but when the dye was added the mice became disoriented and it took them nearly 10 times as long to get through the maze.  One mouse even became aggressive and attacked his cage mate. No wonder our kiddos seem so out of it at times!!!

So, what can you do?  

READ the labels on everything you buy.  You'd be shocked where you will find dyes.  I was visiting my parents and my mom had picked up a few cute boxes of Life cereal for my kiddos.  Seems pretty harmless, right?  I was reading the label and I was shocked to see it had Yellow 5 and Yellow 6.  The cereal is BROWN!  Why on earth would it need a food dye?  

Start small and change a few things in your kitchen that contain food dyes.  Annie's is a great brand and can be found in most grocery stores or at Target.  Health food markets like Whole Foods and Trader Joe's won't sell anything with an artificial dye.

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