Christmas Lara Balls

1/3 cup cashews
1/4 seeded dates
3 Tbsp Enjoy Life Mini Chips (dairy, nut and soy free)
1/2 tsp Peppermint Extract or Oil

Pulse dates in food processor, add cashews and pulse until small chunks appear but not until paste.  Add chips and oil and pulse again quickly. You may need to add 1/2 to 1 tsp of water so the mixture kind of clumps together.  Roll a spoonful in your hand to form balls.

We gave these as healthy treats for teacher gifts this year.

This Week's Workouts 12/16 - 12/22/12

My apologies for not posting this sooner...the countdown to Christmas got the better of me!

For Tabata workouts, I found a Tabata Timer app for my phone that allows for programming the workout to meet my specific needs.  You can also just use a traditional timer and work for 20 seconds and rest for 10 seconds.

Long Hike/Walk

1 Hour or longer

Lift Day

10 Minute Tabata (20 seconds work, 10 seconds rest) of the following moves:

4 x Box Jumps (See link for adaptations - we use a landscape irrigation box for ours)

4 x Sit Ups holding a Kettlebell (See link for variations - I like to also bring the kettlebell forward to my toes) 

4 x One Hand Snatch with Kettlebell

4 x Squats holding a Kettlebell

4 x Push Ups
Long Hike/Walk

1 Hour or longer

Lift Day

5 Tuck and Holds on Exercise Ball

10 Burpees

15 Lunges

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer

Sprints

Tabata of Jumprope

Try different jumping styles:  left foot, right foot, double unders, slalom, fast as you can, high as you can...have fun with it!

Paleo Christmas Cookies

Check out Elana's Pantry for 10 Paleo Christmas Cookie Recipes http://www.elanaspantry.com/christmas-cookie-round-up/

This Week's Workouts 12/09 - 12/15/12

Long Hike/Walk

1 Hour or longer

Lift Day

This is a workout from Experience Life Magazine

10 Turkish Get-Ups
2 Pull-Ups
10 Push Ups with Feet on Exercise Ball

As many rounds as possible in 10 minutes Long Hike/Walk 1 Hour or longer Lift Day 10 Knees to Elbows 10 Push Press with Dumbbells 10 Kettlebell Side Steps 10 Squats As many rounds as possible in 10 minutes Sprints Jump Rope Tabata 20 seconds of work, 10 seconds of rest. Repeat for at least 10 minutes Try different jump rope styles (right foot only, left foot only, double unders, slalom, forward and back) make it fun!

Be Inspired by What's Around You

A few months ago, I posted on Facebook about one of my favorite workouts.  On a Saturday I asked my 10 year old son if we would like to go on a walk. We had been on walks before, but on this walk I told him he was the leader and I would do or try to do anything he did. Well, we started by jumping up stairs, then jumping off high ledges. We passed a park, where we stopped to swing and climb on bars, do push ups off of benches and scale up walls.  Then we found a hiking trail where we sprinted after lizards, twirled sticks, skipped, and leaped from rocks. It was a great walk, not just because I got a workout, but because I had fun time with my son and through his eyes discovered how much more there was around me. My son's movements were inspired by the simple things around him, just like this man in the video below. I hope this story and video inspire you to take some time to look around you and move!

 

 This video is called Nothing Is Something -#1 The Bench, Concept by Laurent Piemontesi.

Actress Fired over Celiac Disease issues?

Actress Jennifer Esposito collapsed on the set of her show due to complications linked to Celiac diseas and CBS fired her.  She goes on to talk to Dr. Drew about what happened and he, like many doctors I have personally dealt with, just doesn't seem to understand or even listen to what she is saying.  He is so disrespectful to her in this interview, but it is exactly what happens to many of us everyday when we try to explain just what gluten sensitivity or Celiac disease really is.  Very few people/doctors really seem to get it.  Watch the video and tell us if you have ever had a similar experience in trying to explain your symptoms.  She also did an interview with Fox News where she wasn't treated so poorly, it was informative as well.

Free 4-week MovNat Training Series Coached by Erwan Le Corre

Anne Marie and I are following this 4-week series.  It is getting us to look and think outside of the traditional workout box.  I can't wait to crawl up the trail and get dirty.  Try these workouts hosted by Breaking Muscle and let us know what you think.

This Week's Workouts 12/2 - 12/8/12

Long Hike/Walk

1 Hour or longer

Lift Day

This is a workout from Experience Life Magazine

5 Alternating Reverse Lunges
4 Mountain Climbers
3 T-Roll Pushups
2 Modified Burpees
1 Pull-Up

As many rounds as possible in 10 minutes Long Hike/Walk 1 Hour or longer Lift Day 10 Elbow Dips 10 Box Jumps 10 Hang Cleans 10 Squats As many rounds as possible in 10 minutes Sprints Find a track in your area and try this: Sprint the curves, walk the straights, two times around the track Sprint the straights, walk the curves, two times around the track Finish by walking once around the track

Check this out

There was a great article from Mark's Daily Apple the other day on the Top 9 Most Important Foods to Buy Organic.  We know how hard it is in this economy to pay higher prices on groceries.  So, here is the low-down on which foods you should pay the extra money for.  If your budget provides, splurge on organic for the "dirty dozen" items and maybe don't go organic on the "clean 15".  Every penny counts! 

Honestly, I am one of those weirdos that has the list on my cell phone.  So when I am out shopping, if I have a question about whether to splurge, I refer to my list and always have the answer.  I know...weirdo!!!

Take notice of his mention of full-fat dairy...yes, FULL-FAT dairy.  If you are going to eat dairy, you should go for FULL-FAT.  Remember, fat will not make you fat (more on that later).

He doesn't really mention where to buy many of these organic foods.  Most grocery stores now have a small section of organic produce.  I don't know where you live, but where I am, one store has a small but good selection, and another store's produce always looks like it has seen better days.  Try to find a good source for the stuff you eat the most of.  If you have a Trader Joes near you, they usually have pretty good organic produce and are starting to carry more and more organic and grass-fed meats.  Stores like Whole Foods, Sprouts and Henry's are also great sources.

You might even try a local farmer's market, CSA, grocery co-op or websites such as US Wellness Meats.  The best eggs I have ever tasted come from my local farmer's market!  Do some google searches for farms and other organic resources in your area.

Another tip is to shop sales.  Try buying organic, grass-fed meats when on sale.  Stock up.  If you see something on sale buy more than you would need and freeze it. 

Check us out

We are now on Facebook and Twitter...

This Week's Workouts 11/25-12/1/12

Long Hike/Walk

1 Hour or longer

Lift Day

10 Squats with Kettlebell
2 Pull Ups
10 Lunges with Kettlebell
2 Burpees

As many rounds as possible in 10 minutes Long Hike/Walk 1 Hour or longer Lift Day 5 reps, 4 times Bench Press with Dumbbells (as heavy as possible) 50 Squats 30 Sit Ups No Time Limit Sprints Stair Sprints Warm up by quickly going up the stairs and walk down, twice Quick steps up, walk down, twice Bound or skep steps up, walk down, twice Hop with both feet together up, walk down, once Hop on left foot up, walk down, once Finish by doing quick steps up, and walk down

AnneMarie's Cooking Battle

Let's just say cooking does not come naturally to me. It always seemed more like a chore than something I would enjoy.  I mean you spend all this time preparing and cooking a meal, eat for a few minutes, then spend more time cleaning up the cooking mess. Then on top of that you have to plan what you are going to eat and make sure you have all the ingredients or you might have to make another trip to the market . . . And if your cooking for a family, you can pretty much bet somebody is not going to like what you made or how you made it! Which I can't always blame them, like I said I'm not very good at cooking and I mess up alot. The only thing that has saved my family is that my husband is a great cook.

So, I rather wave my white flag, and surrender my cooking utensils, pick up a menu and order in. But, if I did that, I wouldn't only be losing the "Cooking Battle", I would be losing my battle with my health. So, I've decided not to give up and fight! I may never become a great chef, but maybe one day my four kids and husband will finish a meal, all look up at me and say, "That was good, mom, we all loved it, can you make that again!"

My battle is fought day by day. Yes, I still burn stuff, but I do not find cooking exhausting any more.
I even will admit that I like it (sometimes).  Below are some tips I arm myself with in my "Cooking Battle".

1.  Plan the family dinners for a week, then make list for market.
2. Make extra, so there is always leftovers. You can freeze the meals for later. I never do, we always
    eat the same meal the next night for dinner, that way there is one less night to plan.
3. If the ingredient list on a recipe is too long, skip it! Look for simple paleo recipes.
4. If you don't know what an ingredient is, then google image it! I've googled plenty of vegetables  
    and spices.
5. If you have a few meals you like to make, its okay to make them over and over. You don't have to
    learn a new meal every day.
6. If the meal your cooking doesn't turn out right the first time, don't stress about it or give up. It
    takes practice! Believe me, I know!
7. I ask the other chicks in this food fight for help! Check out the other chicks' recipes!!

If you want to find out how the battle ends, make sure to check out the recipes page. I will post recipes I have attempted and let you know how I am doing!


   

How to stay Paleo/Primal on Thanksgiving

We are going to my in-laws for Thanksgiving this year and there will be many tempting dishes to choose from.  For me personally, I know how I will feel if I indulge in any of the dishes that contain grains.  It won't be pretty and therefore I have more incentive to stay away from them.

So, what I am going to do is bring a couple of side dishes that I know I can safely eat and not feel sick but that will also still feel like traditional Thanksgiving dishes.

I am bringing a recipe from Sarah Fragoso's new cookbook Everyday Paleo Family Cookbook: Real Food for Real Life.  The recipe is for Roasted Squash Bites and it tastes like those traditional candied yams that my mom used to make but without all the sugary junk!  It is butternut squash, melted coconut oil, cinnamon and sea salt.  Super easy and absolutely devine!

I am also going to bring a version of Sarah Fragoso's Everyday Paleo Pumpkin Pie.  Last year I had more filling than I had crust, so I just put the extra into ramikins and baked it.  We topped it with Richard's coconut cream (see our Recipe page).  It was like a heavenly pumpkin custard.  I figured it would be an easy version to do this year. 

I asked if I could also bring a green salad.  Most of the family probably won't eat it or at least not that much of it, but it is one more safe thing that I can eat and feel good about.

So, on my plate I will have turkey, green beans, roasted squash bites, and green salad.  I will have a glass of wine and for dessert a ramikin of pumpkin custard.  I will eat slowly and really try to enjoy the company of my relatives and the good food before me. 

Am I missing out because I don't have mashed potatoes, stuffing or a roll?  If eating those things will cause inflammation within my body, a huge spike in my blood sugar and or the terrible bloating that I personally will get, then I don't think I am missing out at all!!!

Check out Sarah Fragoso's website, Everyday Paleo, she has really great recipes for all the typical Thanksgiving dishes.  Try it this year and see how it makes you feel.  Are you really deprived?  Is it really so awful not to eat the traditional dishes?  Let us know how you felt.

HAPPY THANKSGIVING EVERYONE

This Week's Workouts 11/18-11/24/12

Long Hike/Walk

1 Hour or longer

Lift Day

10 Kettlebell Step Ups to Reverse Lunge
10 Push Ups
10 Thrusters with Dumbbells
10 Sit Ups

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer

Lift Day
5 Tuck and Pikes with Exercise Ball
10 Burpees
15 Lunges

As many rounds as possible in 10 minutes

Sprints

Jump Rope Tabata

20 seconds of work, 10 seconds of rest.  Repeat for at least 10 minutes

Try different jump rope styles (right foot only, left foot only, double unders, slalom, forward and back) make it fun!

This Week's Workouts 11/11-11/17/12

Long Hike/Walk

1 Hour or longer

Lift Day

10 Squats holding a Kettlebell
10 Sit Ups holding Kettlebell
10 Box Jumps
10 Single Arm Snatches holding a Kettlebell
10 Lunges holding a Kettlebell

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer













Enjoy the view on a beautiful day

Lift Day

10 Turkish Getups holding a Kettlebell
2 Pull Ups
10 Push Ups with feet on Workout Ball

As many rounds as possible in 10 minutes

Sprints

Hill Sprints
Alternate walking and running between landmarks up a hill
Finish by walking down the hill

Repeat for at least 10 minutes

Lunch the Other Day

The other day I was super hungry and looked in the refrigerator to find almost nothing.  The few things I did have were organic Persian cucumbers, organic grape tomatoes, cooked chicken breasts and some fresh basil.  I had made some Italian salad dressing a day or two earlier so I tossed it all together.  It was quick, delicious and super satisfying.

 

This Week's Workouts 11/4-11/10/12

Long Hike/Walk

1 Hour or longer

Lift Day

10 Slow Push Ups (4 seconds up, 4 seconds down)

15 Slow Squats holding a Kettlebell (4 seconds up, 4 seconds down)

5  Slow Pull-Ups (4 seconds up, 4 seconds down)

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer

Lift Day

12 Kettlebell Side Steps (being careful not to round your back)

10 Handstand Push Ups (See link for adaptations - we used knees on a box/chair)

8 Dumbbell Step Ups (make sure to fully open up your hips at the top of the box and do not round your back) 

As many rounds as possible in 10 minutes

Sprints

Stair Sprints
Warm up by quickly going up the stairs and walk down, twice
Quick steps up, walk down, twice
Bound or skep steps up, walk down, twice
Hop with both feet together up, walk down, once
Hop on left foot up, walk down, once
Finish by doing quick steps up, and walk down

Check this out

I just found this article on adrenal fatigue, do these symptoms sound like you?  It sounded like me for a really long time.  It probably sounds like many Americans today.  Read it and see...

There was also an article on repairing your thyroid.  This article was interesting because it linked gluten and thyroid issues such as Hashimoto's Thyroiditis. It seems that celiac disease and gluten sensitivity are often associated with Hashimoto's.  If you are suffering with Hashimoto's you should really stay away from gluten completely and I would say following a Paleo lifestyle would benefit you even more than a traditional gluten free diet.

Another article listed on the Experience Life Magazine website was Little Gland, Big Trouble which gives more in-depth information about the thyroid and how it functions and what happens when it doesn't function properly.

If you are tired all the time, gaining weight even though you are eating healthy and exercising you should check out these articles and see if they sound familiar.  Then you should seek some help from your doctor or kinesiologist.

I just got my daily email from Mark's Daily Apple and the subject was 8 Ways You Might Be Inadvertantly Sabotaging Your Fitness Routine.  It was a great discussion that reminded me why we have chosen the workouts that are on this site.

Check this out

On Mark's Daily Apple today there was an article about how we may be secretly sabotaging our weight loss efforts inadvertantly...check it out, is this you? 

There was another interesting article in The Sydney Morning Herald about coconut oil and coconut water.  Read up and let us know what you think.  Do you use coconut oil and/or coconut water?  Where do you buy yours, which is your favorite?

This Week's Workouts 10/27-11/3/12

Long Hike/Walk

1 Hour or longer

Lift Day

10 Burpee Box Jumps

10 Push Press with Dumbbells

10 Sumo Deadlift High Pulls with Kettlebell

As many rounds as possible in 10 min.

Long Hike/Walk

1 Hour or longer

Lift Day

Tabata: 20 seconds work, 10 seconds rest, 5 moves, 2 minutes each move

Jump Squats

Sit-Ups

Triceps Dips

Jumping Lunges

Push Ups

Sprints

Find a long set of stairs and go up as fast as you can, walk down
walk until you have caught your breath
go up as fast as you can again, walk down

10 min. or longer depending on how long the set of stairs is

This Week's Workouts 10/21-10/27/12

Long Hike/Walk

1 Hour or longer

Sprints

Stair Sprints
Warm up by quickly going up the stairs and walk down, twice
Quick steps up, walk down, twice
Bound or skep steps up, walk down, twice
Hop with both feet together up, walk down, once
Hop on left foot up, walk down, once
Finish by doing quick steps up, and walk down

Long Hike/Walk

1 Hour or longer

Lift Day

10 Knees to Elbows (See link for instructions - you can adapt this by lying on a mat on your back, arms above your head and pull your knees up to your elbows or as high as possible)

10 Handstand Push Ups (See link for adaptations - we used knees on a box/chair)

10 Box Jumps (See link for adaptations - we use a landscape irrigation box for ours)

As many rounds as possible in 10 minutes

*We are repeating this workout this week because none of us got to do it last week, we all had something else going on.

Long Hike/Walk

1 Hour or longer

Check this out

Here is an interesting article about parenting.  It discusses some of the very things Anne-Marie and I were talking about on one of our recent hikes.  We all hope we are doing the best job we can with our kids and that they will turn out alright.  Maybe this article will allow us to be less stressed about parenting and know that we are...Raising Successful Children

Another related video that Anne-Marie stumbled on this week talks about The Surprise Benefits of the Paleo Diet, check it out.

There is a good Jump Rope Workout video there as well.

This Week's Workouts 10/14-10/20/12

Long Hike/Walk

1 Hour or longer

Sprints

Sprint between landmarks (streetlights, mailboxed, trees, etc.) up a hill
Sprint to one, walk to the next
Walk back down the hill

Repeat for 10 minutes

Lift Day

10 Knees to Elbows
10 Handstand Push Ups
10 Box Jumps

As many rounds as possible in 10 minutes

Long Hike/Walk
1 Hour or longer

Lift Day

10 Hang Cleans with Dumbbells
10 Push Press with Dumbbells
10 Front Squats with Dumbbells

4 rounds or 10 minutes of work
 

This Week's Workouts 10/7-10/13/12

Long Hike/Walk

1 Hour or longer

Sprints

Sprint between landmarks (streetlights, mailboxed, trees, etc.) up a hill
Sprint to one, walk to the next
Walk back down the hill

Repeat for 10 minutes

Lift Day

10 Sit Ups
2 Pull-Ups
10 Broad Jumps

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer

Lift Day

Tabata Jump Rope
Jump for 20 seconds, rest for 10 seconds
Alternate with left foot only, right foot only, alternating feet, double unders

Repeat for 10 minutes

Check this out

Here are some articles that caught our attention this week:

Mark Sisson's Why You Shouldn't Burn More Burn More Than 4,000 Calories a Week Through Exercise

CBS This Morning report Modern wheat a "perfect, chronic poison," doctor says

Chris Kresser's The Nitrate and Nitrite Myth: Another Reason not to Fear Bacon and The Gluten-Thyroid Connection

Dinner Last Night

Last night I made two recipes out of Sarah Fragoso's new book Everyday Paleo Family Cookbook.  I made the Best Ever Chicken Wings (I substituted drumsticks) and Riced Cauliflower.  The chicken had a glaze of ginger, soy sauce (Bragg Liquid Aminos) and sesame oil.  It was crispy and delicious.  The rice was more like traditional fried rice and both were super easy and super tasty!

Excuse of the Week

I don't have time to exercise.

This Week's Workouts 9/30 - 10/6/12

Long Hike/Walk

1 Hour or longer

Sprints

Sprint the length of an open field
Walk back
Sprint up the stairs
Walk back

Repeat for 10 minutes

Lift Day

10 Sit-Ups
2 Pull-Ups
10 Broad Jumps

As many rounds as possible in 10 minutes

Long Hike/Walk

1 Hour or longer

Lift Day

10 Kettlebell Swings
5 Pull-Ups
10 Box Jumps
10 Air Squats
10 Elbow Dips

3 rounds or 10 minutes

Our Favorite Recipes

Spicy Honey Brushed Chicken Thighs This is a delicious recipe that is quick and easy to make on a weeknight. I serve this with a red cabbage, mango and cilantro coleslaw.

This Week's Workouts 9/23-29/12

Long Hike/Walk

1 hour or longer walk/hike

Tabata Sprints

20 Second Sprint
10 Second Rest

Total Work 4 Minutes

Lift Day

10 Box Jumps
10 Thursters with Dumbbells
10 Knees to Elbows
10 Burpees

As many as can be done in 10 Minutes

Long Hike/Walk

1 hour or longer walk/hike

Tabata Lift Day

Push Press with Dumbbells
Jump Rope
Lunges with Dumbbells
Sit Ups with Weighted Ball
Pull Ups

Do each movement for 20 seconds, rest for 10 seconds, 4 times
Total Work 10 Minutes