These take a while to bake but are worth it!
1. 1 pint blackberries
2. 6-7 mint leaves
3. 1/4 cup honey
4. Dash of lime juice
1. Preheat the oven to 170 degrees F.
2. Line a rimmed baking sheet with parchment paper or a Silpat mat.
3. Place all of the ingredients into a blender or food processor and puree until smooth.
4. Pour the mixture onto the baking sheet and spread evenly with a spatula.
5. Bake for 5-6 hours, or until completely dried out but still sticky.
6. Remove the pans from the oven and allow to cool for at least 30 minutes.
7. Cut the mixture into long strips. Start at one end and roll up each strip.
Store in an airtight container.
Archive for the ‘Nutrition’ Category
Although I have personally never been a coconut water drinker, seeing as I am not a fan of the old socks and grandpa’s sofa flavor, this particular brand of coconut water had me seriously reconsidering my stance.
Sustainably and ethically (Fair Trade!) produced by a local San Francisco-based company Harmless Harvest, this wonderful completely paleo sports drink comes with many benefits, beating your regular post-workout drink out of the water.
It doesn’t taste like old socks: it has a refreshing, nutty-like taste and unlike your usual water, you actually feel immediately hydrated after drinking. Because it is raw (the only raw coconut water on the market), all of the good stuff in it (active compounds) is much more potent than in regular, pasteurized coconut water! Besides a few good carbs to replenish those lost during exercise, there are also plenty of very necessary electrolytes, such as…..
Lots of POTASSIUM (more than a large banana and fifteen times more than Gatorade or Powerade), Magnesium, Phosphorus, Calcium and Vitamin C and a bit of sodium to complete the mix.
It also contains high amounts of LAURIC ACID, which kills bacteria and viruses, and boosts your immune system.
It comes with lots of phenols, which are strong antioxidants, helping to reduce inflammation after workouts (keep those DOMs away!) and keep you looking wrinkle-free.
PS…. it’s also a great hangover-cure!
Come to the office or swing by the Crossfit area this week to try a free sip of this awesome paleo post workout drink and see what the fuss is all about. Drink it during or after your workout, and you can even mix it with your favorite protein powder. Large 16oz = $5.00 and Small 8 oz = $3.00
Just remember to keep your bottle refrigerated (remember, it’s raw), and don’t worry about the pink color - that’s created by the phenols when they are hit by light.
- 2 1/2 lbs grass fed beef chuck roast
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp dried crushed rosemary
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4-1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup water
- 1 Tbsp red wine vinegar
- 2 Tbsp Dijon mustard
- 6 large portobella mushroom caps
- Heat 1 Tbsp of oil in a large skillet over medium-high heat.
- Combine all the spices together and rub them onto the roast.
- Sear the roast on one side for 4-5 minutes. Flip the roast over and sear for another 4-5 minutes. . Place the roast into the slow cooker and add the water and red wine vinegar.
- Cook on LOW for 7-8 hours.
- Remove the beef and shred the meat.
- Skim any fat off of the juice left in the crock pot and then add the Dijon mustard.
- Stir to combine.
- Add the shredded beef back to the crock pot and use portobella mushroom “buns” (Drizzle with oil, salt, and pepper and roasted for about 10 minutes at 450 F) for serving.
This is my favorite soup. It is especially wonderful with the traditional Thai spicing of kaffir lime leaves and galanga. You can find these in most Asian Markets (can be found in the Asian market on Mary St next to Peets and across from Whole Foods in San Rafael). Substitutions for these are noted below; lemongrass can found in Safeway. I keep packets in the freezer of these 3 spices mixed with the garlic which allows me to get this on the dinner table as a meal with kale on the side in 15 or 20 minutes.
I usually included minced jalapeño pepper and red bell pepper, but as nightshades are not Paleo, I’ve omitted these. If you know you are not sensitive to nightshades, they add fantastic kick and color respectively. If in doubt about nightshades, stick with black pepper as that is in the family Piperaceae as opposed to bell pepper, jalapeño, cayenne, et al which are in the Capsicum family and are nightshades.
In case you’ve wondered, the reason these nightshades and others including tomato, white potatoes, and eggplant are avoided in the Paleo diet is because of the potential inflammatory response of the body to lectins which, in sensitive individuals, can provoke an immune system response similar to that toward the WGA lectin in wheat/gluten in folks who are gluten-sensitive or celiac.
Basically, know yourself, listen to how your body responds to certain foods even if they are Paleo approved. This soup is awesome with or without the nightshades!
- 2 tablespoons olive oil
- 4 cloves minced garlic (I use 4 cubes of TJs frozen garlic)
- 1/4 cup scallions, fine slice
- 1 stalk lemon grass minced (if minced, stays in soup and is eaten; alternately – to make things easy – cut into 2” lengths and remove before serving)
- 1 inch piece of galanga, fresh or dried (fabulous, delicious Thai root spice but if you can’t find it, ginger can be substituted)
- 4 kaffir lime leaves or 1 teaspoon lime zest
- 3 cups water
- 1 to 2 lbs boneless skinless chicken breast
- 1 to 2 tablespoons arrowroot, depending on amount of chicken used
- 1 can coconut milk
- 1 teaspoon fresh ground black pepper
- 1 can straw mushrooms
- 1/4 cup fish sauce (make sure it’s wheat free)
- 2 tablespoons fresh lime juice
- 1/2 cup chopped cilantro
Heat oil in a large soup pot over medium heat. After oil is heated, add garlic, scallions, lemon grass, galanga, and lime leaves. (If substituting lime zest, save this until later below.) Heat and occasionally stir for 2 minutes.
Add water and bring to a boil. Meanwhile, slice chicken into bit-sized slices or cubes and toss with arrowroot to lightly coat.
Add chicken to soup and cook for 4 minutes.
Add coconut milk, pepper, mushrooms, fish sauce lime juice and lime zest if making this substitution. Simmer for 2 minutes.
Stir in cilantro and serve.
Gelatin is a worthwhile consideration for balancing protein intake. Although it does not have the kind of amino acids needed for post-workout muscle recovery, it does have what is needed for connective tissue health.
In taking a Paleo view of nutrition, our modern protein consumption has become unbalanced favoring a limited diet of muscle meat and its amino acids over the aminos found in organs, cartilage, bone and sinew. We throw a lot of the animal away that would have been consumed by a hunter gatherer. That leaves us deficient in essential building blocks such as glycine, proline and collagen needed to support healthy joints, connective tissue, skin and bone.
Studies demonstrate gelatin’s ability to maintain strong ligament, tendon, and bone integrity providing clear benefits to weightlifters, body builders and other athletes whose joints and connective tissues are regularly subjected to stress. Gelatin builds the strength of our muscle’s supporting structures and reduces joint pain which in turn supports successful muscle-building.
Gelatin can be flavorlessly and texturelessly added to cooking or a protein shake in the form of non-congealing collagen hydrolysate as well as used in the traditional gelling form to make snacks such this week’s recipe below.* I purchase both forms of gelatin from Great Lakes as their gelatin products are antibiotic and hormone free.
Blueberry Peach Gelatin Squares
- 1 cup fresh blueberries
- 1 cup fresh peaches, peeled and diced (I almost threw out my mealy end-of-season peaches before realizing they were perfect for this recipe; any disappointing fruit would work for this!)
- 1 cup coconut water
- 2 tablespoons honey
- 1 teaspoon cinnamon**
- 1 cup coconut milk
- 1/4 cup gelatin
Combine blueberries, peaches, coconut water, honey and cinnamon in a saucepan and place over medium-low heat. Let simmer stirring occasionally until fruit has liquified, about 10 minutes.
While fruit is simmering, add gelatin to coconut milk and let sit for 10 minutes. After sitting, add to fruit mixture and stir for a few minutes until gelatin has dissolved; do not allow to boil.
Pour mix into a square pyrex pan or mold of choice. Chill a few hours then dice as desired and enjoy!
*10 grams a day recommended
**The lovely thing about cinnamon and other sweet-friendly spices such as cardamom is that they enhance the perception of sweetness allowing one to minimize the use of sweeteners in a recipe.
It’s hard not to notice the assorted blender bottles filled with some mysterious, powdery concoctions that CrossFitters run to inhale after they finish a WOD. Have you ever wondered exactly what it is we’re drinking and why? What is this strange powder? These interesting concoctions are our important post-exercise recovery drinks. Now, allow me to explain the “why.”
Post-exercise nutrition can improve the quality and the rate of recovery after a serious exercise. The right nutrition ingested immediately following a workout, and up to two hours later, can drastically improve one’s recovery time. Classic signs of poor recovery include fatigue, lackluster workouts, extended muscle soreness, lack of increased strength, and lack of increased muscle mass. Obviously, we’ll experience certain degrees of these signs at different times, but wouldn’t it be great to minimize them?
First, a little science lesson to aid in your understanding: From a physiological perspective, muscle fibers are made of protein and will increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. Exercise also depletes glycogen (consisting of glucose molecules), which is what the muscles use for energy.
The goal of post-exercise nutrition is to replenish the glycogen stores and encourage protein synthesis, or muscle building. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, glycogen stores are replenished rapidly, which is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates also increase the body’s insulin concentration, which is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, and leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.
Adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone. Whey protein is quickly absorbed, while additional amino acids increase their availability to be used as building blocks. An important essential amino acid in a recovery drink is leucine because it works synergistically with insulin to maximize protein synthesis.
What does the the optimal post-recovery drink nutrition look like after a high intensity WOD? The drink would consist of a mixture of carbohydrates and protein, with no more than a 2:1 ratio. If the recovery drink is consumed immediately following exercise, the rate of glycogen synthesis is three times higher than if it is consumed two hours after exercise completion. Therefore, it is important and more beneficial to consume the drink as soon after exercising as possible.
So, the next time you witness a box full of sweaty, exhausted CrossFitters reaching for their blender bottles filled with mysterious powder, you’ll know they are just making sure to get the most out of all the hard work they just did.
CRAVINGS: BEAT YOUR SWEET FAT TOOTH
Humans are hardwired to crave fat and sugar.
Perhaps you knew this. I’ve known it for awhile and tried to convince my sister that we could break the human system. All she had to do was let me use her son as my control group. No big deal.
“Hey! I have an idea!!!…”
“No. It’s cool. You’re gonna love it!…”
“Let’s do an experiment! You should feed Zach only ice cream, candy, cakes, sugar, basically all junk for breakfast, lunch, and dinner. Then, for dessert, feed him salad, veggies, chicken, all things NOT junk. Then we’ll see if he will only crave good food, tricking his body into thinking that his treats are actually treats when in fact they are healthy foods. It will be the opposite. Ta-daaaaaa!!!!”
Sis: “Do you remember mom dropping you on your head at some point?”
Needless to say, I didn’t get far. But honestly, am I the only one who feels points (and possibly cash) should be awarded for creatively using a family member in a science experiment while attempting to bio-hack our systems and possibly
Whatever. I tried.
WHY ARE WE PREDISPOSED TO LIKING THIS STUFF SO MUCH??
Before you get your Paleo panties all in a bunch, remember that these foods were a big part of human survival. Sugars (fruits and wild honey) and fats (animals, nuts, avocados) ensured high calories and lots of energy. Since there were no “Cave Cafe’s” to pop in and grab lunch, food was never a guarantee and skipping meals (or more) was a regular event.
We can assume the following conversation never took place:
“Oh, no fruit for me. I’m trying to cut back, get lean for summer. Grok’s been checking me out and I’m really hoping he picks me to club and drag back to the den tonight.”
SAID NO CAVE GIRL EVER!
We ate what we could, when we could, as much as we could. The fattier foods, the sweeter foods, meant health, nutrition and life. So one could say we are genetically engineered to have a sweet tooth AND a fat tooth.
What’s the problem with that today? You know the problem. It’s hanging over your belt right now. Calories, aka food, is everywhere. Plus, we just aren’t as active as we once were. No longer are we needing an abundance of calories to chase our protein and forage our carbs. We sit and sleep 90% of the day. Not to mention the majority of sugars (carbs) and fats most of the population is consuming these days are coming from highly refined, unnatural sources like…
High fructose corn syrup/corn syrup: soda, candy, “fruit” snacks, cereals, dressing, cough medicine/drops, breads…everything under the sun.
Hydrogenated oils: margarine, crackers, chips, cakes, cookies, Hostess crap, unnatural peanut butter like Jif, Skippy, Peter Pan etc., fake cheese (CHEEZ WHIZ), microwave popcorn, non-stick spray…everything under the sun.
Vegetable oil: corn, canola, safflower, sunflower, rapeseed, soybean which is used to cook or is added to everything under the sun.
Agave nectar: Labeled as a healthier alternative to sugar. It’s not, and here’s why.
Grains and all by-products: flours, baked products, fried stuff, coated crap and all things under the sun.
With the over consumption of these poor choices, it’s safe to say these foods are a huge part of modern man’s demise. HUGE!
SO WHAT DO WE DO?
Stay away from that stuff as often as possible. Just do it.
But Jaime, I like to have a treat every once in a while. Can’t I…
Yes. BUT, I care about your insides probably more than you do.
Look, I understand that on occasion, it’s nice to have a little something outside the meat, veggie regime. For some, eating Paleo or just real food can seem a little strict, harsh, boring and plain ol’ plain. And if you’re used to all that stuff I mentioned above, I can see how this could be true, but mostly that’s an excuse because that is poison and real food is not. Also, why does a ‘treat’ have to compromise our health? Literally, that stuff is killing us.
Assuming you’re not hungry, not thirsty and not bored, here’s 3 suggestions for feeding your real food or paleo sweet tooth:
A few frozen cherries, berries, mango chunks or whatever. I like frozen because it takes longer to eat. If you mix with a few spoonfuls of coconut milk (the real deal out of a can), it’s like fruity ice cream.
85% - 100% chocolate bar. The higher the cacao content, the less sugar and better for you.
Dried fruit is not a great option because of the high concentrations of sugar content. But, if you’re the one person who can have a slice of dried mango and be done, awesome…and who are you?
* Keep in mind that if your goal is to lose fat and lean out, then giving into your sweet tooth on a regular basis is not the way to go. In fact, some folks say you shouldn’t give in to your sweet tooth and that by doing so you are feeding a baby throwing a tantrum. Instead, try to eat some sort of protein and healthy fat like salmon. I like this but also find it to be unrealistic at times. Be smart. Know what you want. Your call.
3 suggestions to feed your real food or paleo fat tooth:
A can of full fat coconut milk dumped in a mason jar and set in the fridge will turn into super thick cream. AMAZING! A spoonful of that will do you good. Heavy whipping cream works too, if you’re good with dairy.
Coconut butter or some nut butter on a spoon. Smashed avocados work too.
Animal fat. Seriously. Maybe you really are craving some meat like a burger, steak, fatty fish or chicken thighs.
*Quality fats like these are not the culprit in our ever increasing obesity epidemic. It’s the “franken-fats” that I talked about before. It ALWAYS comes down to the quality of the food.
Feed your real food or paleo…ish fat and sweet tooth.
Sometimes you really do want a cookie, a cake, a triple chocolate fudge bar. Ok, so figure out how to MAKE it by swapping out the crap ingredients like wheat flour, sugar, corn syrup and margarine, and start using better ingredients like raw honey, grass fed butter, coconut flour, almond meal, whole eggs and dark cocoa powder.
It’s easier than you think. But, if you need ideas or help, check out Elana’s Pantry for gluten free, paleo, dairy free, grain free baked goods, treats, desserts, breads and all things we, the humans, love.
One more time…
I want a burger.
With all the stuff.
The meat. The veggies. The mustard…
I just don’t want the bun.
“Let me repeat. It’s a burger, no cheese, lettuce, tomato, mustard…,”
“Did you want your bun toasted?”
Ugh…Yes! Like your brain. Thanks.
Before it was cool to be gluten-free, these were my conversations. That or “oh, you must be on that Atkins Diet.”
Really? I must? Did I just order a bag of Splenda and 42 Kraft single slices?
BURGER. NO BUN. PLEASE!!!
Last week you heard me talk about plain ol’ food. Real food that is. If you haven’t read that blog, go click on the pretty blue letters and read up. If you have and are curious about learning the paleo basics, then sit back, grab a hunk of meat and continue to learn the basics behind the original human diet.
The Paleolithic (paleo) Diet has come a long way. A couple million years to be exact. Early humans hunted and fished. Early humans gathered and foraged. Early humans did not drive to McDonald’s for their latest freaky creation.
Up until 10,000 years ago, the dawn of agriculture, we were eating what nature provided: Animals, seasonal fruits, vegetables, roots, nuts, seeds and we drank water. You might better know this stuff as food. Everything was organic, whole and real. Animals were healthy and lean from running around in sunshine and eating what nature intended them to eat, not what we force them to eat. We were healthy, muscular, strong, had good skin, teeth and vision. If we made it out of childhood, not eaten by a sharp toothed cat, and stayed clear of infection, we actually lived a relatively long life.
Our best understanding to date leads us to believe that for millions of years:
Nothing was processed.
Nothing was cultivated.
Nothing was harvested.
Nothing was domesticated.
WE SIMPLY ATE:
The aforementioned foods were literally how human beings not only survived but thrived. So, it makes sense that the Paleo diet is not a fad but rather the way our bodies were evolutionarily designed to eat.
WARNING: THIS MAY BUM SOME OF YOU OUT.
I hate to point out the obvious (no I don’t) but this also means that for millions of years, we did NOT eat grains, beans, legumes, Pop Tarts, Cheerios, Snickers, bread, peanut butter, Twizzlers, dairy, Applebee’s, Sour Patch Kids, OR drink alcohol, coffee, soda, Snapple, smoke or chew gum.
Is it any wonder that since being introduced to these foods, across the board our health has decreased dramatically?
Am I saying because these foods were not available then that we should not consume them now?
Take them out, see how you feel. Bring them back. If they hurt you, Pop Tarts and PB&J isn’t for you. Remember the “If a caveman didn’t eat it, we shouldn’t eat it” mantra? Let’s not get too hung up on that. We are not cavemen. We have Facebook for God’s sake. Plus, I imagine that if a caveman saw a bag of Oreos laying around, he would happily kill his entire tribe as to not be interrupted mid-gorge. I think we all know I totally would.
Food was scarce. They ate what they could. It just so happens that the food available were animals and plants. From an evolutionary stand point, we just haven’t evolved to the point of being able to physically process more modern foods like dairy, grains, beans and sugars. And some foods we just shouldn’t eat ever, like McLobsters, high fructose corn syrup and gluten <—-click on that to learn the problems with gluten.
Think of it like this: When you change your dog’s food, what does the bag say? ‘Introduce slowly.’ If not, you know damn well what’s going to happen to that IKEA Yin Yang rug. In our case, there just hasn’t been enough time. As mentioned in the real food blog, we have changed our diet more in 60 years than in the past million. That’s a flick in earth’s history. It’s nothing. And while you may not be scooting with Sparky on that IKEA rug, collectively, and to some degree, we are ALL being affected by this modern westernized diet. <——- download the pdf file on this page.
coronary heart disease
o b e s i t y
type 2 diabetes
epithelial cell cancers
#IT’SNOTLOOKINGGOODPEOPLE and #WHATAREHASHTAGSANYWAY?
I could go on and on with the science, case studies, big words, more hash tagging, but why do that when I can insert a cool info graph? Reading is so much better with pictures.
We get a lot of questions from customers about Paleo — why we don’t use bread and if The Farmer’s accent is real are just conversation starters. (Anyone who says arse instead of ass has to be legit, right?). Hopefully, this gave you at least a brief (and believe me, this is brief) introduction into Paleo basics and the reasoning behind it. It’s a good place to start, especially if you’re experiencing digestive ailments, lack of energy, weight problems or full blown disease.
6 TIPS TO GET STARTED
#2. Don’t over complicate it. Start with the basics. Try new things. If you get lost, go back to the basics.
#3. If you still need help transitioning into a Paleo lifestyle, there are PLENTY of recipe resources and books to help you along the way. To name a few:
Chrissy Gower’s Paleo Slowcooker book.
Sarah Fragoso’s Everyday Paleo
And one of my favorites, wait for it….wait for it……PALEO HAPPY HOUR by the fabulous Kelly Milton. If delicious happy hour drinks and small plates are your thing (and why wouldn’t they be?) , you’re going to need this book. It hasn’t hit the shelves yet, but the site Paleo Gurls Kitchen has plenty to get you started. I’m still drooling over her avocado margarita. Yep, that happened!
#4. If you’re interested in trying out the real Paleo diet, awesome! But, give yourself a chance to let it work. Don’t just stop eating bread for a week and expect to lose 40 pounds. Try it for 30 days and be true to it.
#5. Be aware of Paleo traps. There are a ton of misleading information out there claiming that “this is Paleo” and “that is Paleo.” See #1, get educated and don’t forget #2 - stick to the basics if you get lost.
#6. Ask me for help!! If you are questioning how to get on track with eating real food, Paleo or anything Jaime Jereb approved, contact me for a nutrition consult. I promise I won’t yell at you (in life or in all caps). firstname.lastname@example.org
Are you Paleo? A real food lover? We’d LOVE to hear your experiences, tips and feedback. Leave a comment below. We sure appreciate you reading!
Jaime’s great post and Colleen’s simply beautiful photograph* have inspired me to keep it as real as it gets this week with a recipe for hard boiled eggs. Healthy fast food doesn’t have to be an oxymoron. Cook up a bunch of these puppies for grab-and-go convenience all week.
- Eggs. Up to as many as comfortably fit in the pot you use.
Place eggs in a pot, then run cold tap water to cover eggs 1 inch over and add 1 teaspoon of salt. (Note: starting with cold water lets you heat the egg more slowly, which keeps the whites from getting rubbery, and adding salt prevents egg whites from spilling out of small cracks that can form in the cooking process.)
Bring to boil at medium heat. As soon as the water boils, turn off the heat but leave the pot on the stove and cover with good-fitting lid. Leave the eggs in the hot water for ten to fifteen minutes. It is important you do not start the timer until you turn off the heat. Too much time will make the eggs discolored and smelly, while too little time will cause them to be runny.
After 10 or 15 minutes, plunge eggs into cold water to arrest the cooking process.
These will keep in the fridge at least a week. Grab one before you go to your workout at The Cave for quick post work-out protein. Pack them in school lunches peeled for no mess, unpeeled for more fun. Make a quick sauce of equal parts Paleo mayonnaise (great recipe in the current edition of The Cave cookbook available in the office) and your favorite mustard. When you run out of hard boiled eggs, make some more. No excuses for not having quick real food on hand, guys!