Friday Fun w/ 21-15-9

  • 21-15-9
    • leg kickbacks with opposite arm raise (each side)
    • bent over dumbbell row
    • oblique side bend (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Here’s our base workout for the day, but I’m curious to know what you add to it. My ‘plus’ today was doing 3 pull-ups before each round of exercises (I’m trying to build back up to a higher number!). I also usually practice between 30-60 minutes of my Zumba routines for practice and cardio whenever I can, even if it’s just around the house when I’m cleaning or getting ready to go somewhere. (Although I don’t recommend doing that too often, I usually end up having to rush out only half ready!)

And for our Friday Challenge this week (I think it’s been a while….oops!), I challenge everyone to think of  a bad habit you’d like to give up or a positive change you’d like to make and start planning the steps to make it happen. I’ve recently been doing more research on foods and have been reminded why I chose to be so strict several years ago with the foods I was eating. We all need reminders now and again and I have fallen back into some bad habits the last couple months. But no more!

cheese

With that being said, my “bad habit” that I’m giving up is going to be cheese….I know, I know, that was half of the ‘Plus’ of Paleo Plus! But after being reminded of why I committed to being Paleo to begin with, I have to make the change. It’s not going to be easy, but it’s a little better each day. (I’ll report more when I write a post specifically about why I decided to completely give it up.)

What change are you going to make?

8/10 – Make Your Day

And we’re back! Summer vacation is winding down, our planned trips have come to an end, and it’s time to recommit and get back to business. It’s hard to keep up workout routines while away on vacations, so I always like to make sure I have a core group of exercises that can be done anywhere without any equipment. And I believe that continuing to workout while indulging in party food and desserts is especially important! (On a completely unrelated note, I think it’s time to get serious about Paleo again…)

  • 8 burpees/pushup burpees
    • 10 lateral leg raise squats
    • 10 pushups
    • 10 roll-up V-ups
    • 10 leg kickbacks on forearms
    • 10 under the fence pushups
    • 10 tippy toe squats
    • 10 shifting planks
    • 10 hover crunches
  • Repeat!

Asparagus Breakfast

Paleo Breakfast

  • Ingredients
    • asparagus
    • eggs
    • cooked bacon crumbles
    • fresh tomatoes
    • salt & pepper
    • oil for cooking

  1. Preheat oven to 400 degrees. Lightly coat asparagus with olive oil and salt & pepper. Bake for 6-8 minutes or until asparagus has slight bend when held between thumb and forefinger. (The stalks will continue to cook for several minutes once you remove them from the oven. This is called “carry-over cooking”)
  2. Fry eggs to desired consistency. (I prefer mine over-easy so the yolk serves almost as a dressing!)
  3. Slice fresh tomatoes and sprinkle with a pinch of salt
  4. Top breakfast with bacon crumbles (or leave bacon out for a vegetarian version)

I made this breakfast with garden fresh tomatoes and farm fresh eggs! It really doesn’t get much better than that…

Enjoy!

Herb-crusted Salmon

  • Salmon fillet, sliced into 5 oz portionsSalmon
  • Seasoning mix
    • 1 tsp kosher salt
    • 1/2 tsp black pepper
    • 1/2 tsp parsley flakes
    • 1/4 tsp dried lemon peel
    • 1/8 tsp dried oregano
    • Adjust to taste
  • Olive oil for cooking
  • Lemon juice

 

  1. Preheat oven to 325 degrees while warming pan on stovetop
  2. Once seasoning mix is adjusted to your taste, sprinkle over tops of salmon fillets
  3. Add olive oil to pan and sear salmon for about 1-2 minutes or until golden brown crisp has started to form. Place salmon portions seared-side-up onto baking sheet
  4. Bake in oven for 6-8 minutes, making sure not to overcook. Remove from oven and drizzle with a little bit of lemon juice to finish
  5. Serve over a bed of roasted asparagus and enjoy!

Paleo BBQ Chicken

  • 2 lbs boneless/skinless chickenBBQ Chicken
  • 4 cups water
  • 2 tbs lemon juice
  • 2 tbs apple cider vinegar
  • 1 clove garlic
  • 1 bay leaf
  • 1 tsp black pepper
  • 1 tbs salt
  • Bottle of Paleo BBQ sauce or homemade Paleo BBQ sauce
  1. Add all ingredients (except chicken and barbeque sauce) to a pot and bring to a boil. (We’re using the same method that we did for the Paleo Chicken Salad. One of the most important things I learned in the culinary world is that you add flavor to your food during every step. Sure, we could use plain water, but what flavor does that add? Not much!)
  2. Season chicken with salt and pepper on both sides. In a heated pan, add oil (olive, coconut, or even bacon fat!) and sear chicken.
  3. Crockpot method: Place chicken into crockpot and add boiling poaching liquid. Add 1 1/2 cups of barbeque sauce into crockpot  Cover and cook on low for 4 hours or on high for 2 1/2 hours.
  4. Oven method: Place chicken into large baking dish with high sides and add poaching liquid and 1 1/2 cups of barbeque sauce. Cover with foil and bake at 275 for 3-4 hours.
  5. Once finished, shred chicken and mix in another 1/2 – 1 cup of Paleo BBQ sauce. Serve hot, or let cool and make into a Paleo Barbeque Chicken salad!

(I have not yet attempted to make my own Paleo BBQ sauce, but I will make sure to post a good recipe when I find one that works!)

Paleo Kitchen Tips – Seasonings

Here’s a tip straight from the culinary industry that I touched on in my last cooking post:

SpicesWhen working with a seasonings and spices, always mix the seasonings together before adding them to raw meats. This way, you can get the ratios just right and not end up with a surprise when you’re ready to serve your dish that it doesn’t taste how you expected! And always add the salt and pepper to the spice mix as well so you can sample how the flavors will really come into play. Salt is the most important ingredient when cooking because it helps bring out the natural flavor of whatever food you’re preparing. Too little and you don’t get the full effect, too much and all you taste is salt (yeck!), but just the right amount and you will have created the perfect balance of flavor to tantalize your taste buds!

Paleo Mayo

One of the great things about being Paleo is getting to expand your horizons and try different foods. Not only that, but also being able to find new ways of creating a healthier version of the foods you already love! Did you know that Paleo S’mores are a thing? It’s true! I know because I’ve made them. It may have taken an entire day and I’ll probably never do it again, but they were delicious!

Do you know how easy it is to make Paleo mayonnaise? I used it in my Paleo Chicken Salad and will definitely be making some egg salad later this week (recipe to come). Mayonnaise can be made by hand, but requires a little more time so it’s much easier to make in a food processor or blender.

The ratio is 1:1 for egg yolks to cups of oil (1 cup of olive oil requires 1 egg yolk). So depending on the size of the batch you’re wanting to make, adjustments can be made accordingly.

  • 1 cup olive oil (lighter oils work best otherwise the flavor is so strong it almost tastes rancid)
  • 1 egg yolk
  • 2 tsp fresh lemon juice
  • 1 tsp Dijon mustard
  • pinch of salt
  1. Add egg yolk and Dijon mustard to food processor. Turn on high and whip until egg yolk becomes a pale yellow color (the air being whipped into the egg and oil is what makes mayonnaise so light and creamy).
  2. With the food processor still on, slowly pour oil into yolk/mustard mixture.
  3. Once oil has been added and whipped (about 2-3 minutes), add salt and lemon juice and adjust measurements to taste.
  4. Refrigerate any leftovers and use within 2-3 days!