A few of my favorite paleo recipes!

It’s been 2 weeks since the end of the 30 Day a2achallenge and I wanted to share some of my favorite paleo recipes with you all!  I did some serious experimenting in the kitchen during those 30 days and I learned a lot!  If you follow us on Instagram, you’ve probably have already seen these, but I though I should post them here so we can all access them a little easier!  If you have questions about any of the recipes, you can leave a comment below or shoot us an email at average2athlete@gmail.com.

Chicken Marbella

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Ingredients:

  • 4-6 chicken breasts, cut in chunks
  • 1 head garlic, peeled and minced
  • 1/4 cup dried oregano
  • 1/2 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 cup pitted prune
  • 1 cup dried apricots
  • 1/2 cup pitted Spanish green olives
  • 1/2 cup capers with a bit of juice

Directions:

  1. Combine all ingredients above, cover and let marinate, refrigerated, overnight.
  2. Preheat oven to 350 degrees.
  3. Arrange chicken in a single layer in one or two large, shallow baking pans and spoon marinade over it evenly.
  4. Bake for 40 minutes

Stuffed Peppers

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Ingredients:

  • 3 peppers (to stuff)
  • 2 peppers chopped
  • ½ onion chopped
  • 1lb ground turkey
  • 1 cup mushrooms chopped
  • 1 can diced tomatoes
  • 3-5 garlic cloves

Directions:

  1. Cut pepper in half & place on baking sheet face down
  2. Bake peppers at 350 for 15-20minutes
  3. Saute onions, peppers, mushrooms & garlic in 1 pan
  4. Saute ground turkey in separate pan
  5. Combine turkey & veggie mix in one pan, add diced tomatoes & sauté together.
  6. Stuff peppers

Coconut Chicken

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Ingredients:

  • 3 chicken Breast
  • 2 eggs
  • 1 cup almond flour
  • 1 cup #coconut flakes
  • coconut oil

Directions:

  1. Cut Chicken breast in chunks
  2. Beat 2 eggs
  3. Combine almond flour & coconut flakes in separate bowl
  4. Dip chicken in eggs, then in almond/coconut mix
  5. Cook in skillet w/coconut oil
  6. Served with Grilled Pineapple & Snap Peas

Spaghetti squash with ground turkey & side of bokchoy

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Ingredients:

  • 2 spaghetti squash
  • 1lb ground turkey
  • 1 can marinara sauce
  • 1-2 cups mushrooms
  • 3-7 cloves of garlic
  • olive oil
  • 2 heads of bokchoy

Directions:

Spaghetti squash

  1. Cut in half length-wise
  2. Scoop out “guts”
  3. Place on baking sheet – Cut side down
  4. Bake at 375 for 35 minutes
  5. Scrape squash with fork

Meat/sauce & Bok Choy

  1. Slice Mushrooms
  2. Mince garlic
  3. Split garlic & mushroom mix in ½
  4. Sauté in olive oil in 2 separate pans
  5. Cook meat with mushroom & garlic in 1 pan
  6. Cook bokchoy in other pan for about 1-2minutes (as soon as leaves start to welt, take out!)

Chicken & Cashew Lettuce wraps

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Ingredients:

  • 2 peppers
  • ½ onion
  • 3 chicken breasts
  • 1 head romaine lettuce leaves
  • ¾ cup raw cashews
  • curry (to taste)

Directions:

  1. Dice peppers, onions & chicken
  2. Sauté together
  3. Once almost cooked, add raw cashews & sprinkle curry
  4. Serve on lettuce

Banana & Berry Fruitcake

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Ingredients:

  • 9 ripe bananas
  • 5 eggs
  • 4 egg whites
  • Cinnamon (to taste)
  • Berries of choice

Directions:

  1. Mix/Blend banana, eggs, whites & Cinnamon
  2. Pour in greased baking tin
  3. Sprinkle mixed berries on top
  4. Bake at 325 for 45 minutes!

Cauliflower Mash

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Ingredients:

  • 1 head of cauliflower
  • 1-3 Tbsp Oil (I used coconut oil)
  • ¼- ½  cup water
  • Salt/Pepper

Directions:

  1. Steam bundle of cauliflower (over cook)
  2. Add cooked cauliflower to blender
  3. Add water, oil & salt to taste
  4. Blend (Use blender or food processor)

Happy Cooking!

-Kayte

Dining out and Getting back to Human

I love food. Especially eating out. And living in NYC, there are ENDLESS places that I want to try. Part of the reason that I eat clean most of the time is so that when I do choose to treat myself to a meal out, which usually happens about once or twice a week, I can order whatever I desire and not feel guilty about it. Let’s face it, I’ve never been the girl to go to a famous burger joint, and order a salad. That’s just boring.

That’s why I follow the 80/20 rule, for the most part. Eat 100% clean 80% of the time, and use the other 20% to treat myself. (Except during the a2a 25 day challenge, of course).

That being said, I also hate the feeling of leaving a restaurant feeling so full that you can’t even walk, or worse, having to put up with a stomach ache for the rest of the night. So lately, I’ve been trying to make some healthier choices. Or at least work on portion control…

One of the new places that I tried today was Hu’s Kitchen. Here’s what they’re all about:

We started with the question, “how should humans eat?” The more we studied and experimented, the more we came to understand that we are primitive bodies living in modern times, that getting back to a pre-industrial way of eating was the best thing we could do for our health. But we knew we wouldn’t be satisfied until we figured out how to make our food not just nutritionally superior but also genuinely delicious.

Seriously, why don’t more places like this exist? Everything is gluten free, grassfed, organic, and their prices were very reasonable! Still not convinced? Check out their pillars.

Today I went with two eggs over easy, sweet potato hash and grass fed bacon. Everything is cooked in coconut or olive oil and seasoned with salt and pepper. My meal even came with a biscuit made from veggies, flaxseed and olive oil – how cool is that?

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And I ate every last bite, obviously.

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I will definitely be going back once the a2a challenge has ended to check out their Jordy cakes, juices and sample some of their sweet treats! Check out ChekMark Eats review for more on Hu Kitchen.

Ok, back to the main event. Although for me eating out is a semi-rare occasion, I know that many people eat out much more often than I do, either because they don’t like to cook, they travel a lot, they have to take clients out for work, or they lead a way cooler life than I do. Regardless of the reason, we’ve had a few requests for tips on making healthier choices at restaurants, so I thought I’d give my two cents.

1. Play an active role in restaurant selection. If your friends are deciding where to go for brunch on Sunday, do some research yourself and suggest a few places where you know you can find something on the menu for you. If your suggestions get shot down, well hey, at least you tried.

2. Stalk the menu before you go. If you check out the menu ahead of time, you’ll be able to select something healthy and be less likely to make an impulsive, unhealthy decision at the restaurant.

3. Don’t be afraid to ask for modifications. You might feel awkward for the two seconds that you’re asking your waiter what type of oil they cook their vegetables in, but your stomach will be happier later.  If you’re trying to eat gluten free, order your sandwich or burger without the bun rather than having it sit on your plate staring you in the face while you try not to eat it. If the chicken in the dish that you want is fried, ask if they can substitute grilled. If your dish comes with fries, ask for a side salad instead. There are tons of tiny modifications that can make the unhealthiest of meals clean!

4. Split meals. Ask your friend if they want to share something with you. Not only will you feel less guilty later after not polishing off an entire plate of french toast by yourself, your wallet will thank you too.

5. Order a salad to start. This will help fill you up before your meal arrives and also keeps you from munching on the bread in the middle of the table.

6. Choose a main dish with protein and veggies. These tend to be less processed with less hidden ingredients.

7. Stop eating when you’re full. You don’t have to clean your plate! You can take the rest home with you. Or in most cases, there is someone else at the table that will be willing to clean your plate for you.

8. ENJOY! Yes, it’s important to eat healthy. And yes, we all feel better when we do. But sometimes you just have to indulge. There are just too many foods out there to eat protein and veggies 100% of the time. Life is too short, live a little!

Finally, moving away from restaurants and back to cooking your own food, I’m going to walk you through my meal prep from last week to show you my lunch that was a2a challenge approved.

Julia’s Power Lunch

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– Sauteed kale – grease skillet with olive or coconut oil, add kale, sautee until starts to turn brown and crispy

– Roasted sweet potatoes – cut sweet potato into cubes, toss in olive oil, place on baking sheet lined with aluminum foil and bake at 400 for 20-25 minutes

– Roasted portobello mushrooms (from NomNom Paleo)

– Grape tomatoes (raw)

– Turkey meatballs – Combine 1/2 diced onion with 1 lb of lean ground turkey, roll into balls and place on baking sheet lined with parchment paper and bake at 400 for 20-25 minutes or until thoroughly cooked

I portioned everything out into 4 tupperware containers and ate them for lunch Tuesday-Friday. As a “dressing” I used a very ripe avocado that I could mash up and stir into the mix.

Enjoy your week everyone!

– Julia

Metabolism Rundown and a2a Egg Muffins

First off, I hope everyone participating in the 25 day a2achallenge has been enjoying these first few days!  We have had such a great response from so many of you who have stepped up to the challenge! Stay motivated and keep sending those “a2a approved” healthy meals and recipes our way!

I know this challenge came at a great time for me and I’m excited to see how I feel and look after 25 days.  If you are looking for the “challenge approved” egg muffins that I made earlier this week, they are at the very bottoms of the post and have really come in handy so far!

Since one of the objectives of this challenge is to restore a healthy metabolism, I thought I would take this opportunity to dive into what metabolism really is.  It can be a huge player in fat loss…either working for or against you.  This has actually been a hot topic in my daily life lately, as I have been working with a client on how to repair a damaged metabolism. While repairing metabolism is a little more involved then we’re going to get today, I’ll be sure to post more about that in the future and share my own story.  Today I’ll just run through a general overview about metabolism and how you can boost yours!

So what is Metabolism? 

Metabolism is a function of the body that processes food into energy.  This process establishes the rate that we burn energy (calories) and determines how quickly we gain or lose weight.  Essentially, our body is constantly burning energy…metabolism drives the amount of energy that the body burns in order to maintain everyday activities like eating, sleeping, sitting etc.  There are many different factors that affect metabolism,  which include:

  • Body Composition – More muscle generally leads to higher metabolism
  • Age – Metabolism slows as we get older
  • Sex – Men generally have a higher metabolism than women
  • Foods – The kind of food and timing of meals can impact metabolism
  • Activity (exercise) levels – Exercise can help boost metabolism

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If you are starting to fear that your levels may be a little low, don’t panic!  There are a number of things that you can do to increase your metabolism. I came across a great article, listing 23 ways to boost your metabolism and I have highlighted some of my top picks below:

1.) Build muscle – Simply put, having muscle burns more calories than fat…yet another reason to pick up those weights!  (If you haven’t yet, check out Julia’s posts about lifting heavy and Strong is the new Skinny.)

OK, maybe not THAT much muscle!!

OK, maybe not THAT much muscle!!

2.) Do interval training – Among other great benefits, this increases metabolism and resting metabolic rate.

3.) Eat smaller meals more frequently  – This helps keep your engine revved and your metabolism high!

4.) Incorporate certain metabolism boosting foods into your diet:

5.) Drink more water!

6.) Sleep more

7.) Avoid fad, or severe low-calorie diets – These can actually end up slowing your metabolism down by tricking your body into thinking its starving!  The result is starvation mode!

While I know that this is just the tip of the iceberg when it comes to metabolism, I hope that it helped to give a general idea of what metabolism is all about and what you can do to help give it a boost!  If you still want a little information about metabolism, check out this article.

Now for the Egg Muffin recipe!  Feel free to incorporate some of the metabolism boosting foods into these eggs.

Egg Muffins

Egg Muffins

Egg Muffins

Ingredients:

  • 6-8 Eggs
  • 1-1.5 cups whites  (Feel free to try a different ratio depending on how many yokes vs. whites you want…this can also be made with just 12 whole eggs!  I did 8 eggs & 1 cup whites this time.)
  • Veggies of choice (I used broccoli & onion)

Directions:

  • Preheat oven to 350 degrees
  • Combine eggs into a bowl & mix
  • Pour eggs into greased muffin tin
  • Place COOKED veggies into each muffin cup
  • Bake for 25 minutes & allow them to cool for 5
  • Tip: Use a knife to loosen the sides of eggs from the pan.

Enjoy!

-Kayte

Julia’s Quick and Dirty Guide to Clean Eating…and Stuffed Bell Peppers!

“You are what you eat.” “Abs are made in the kitchen.” “You can’t out-train a bad diet.”

You’ve all heard it in one form or another. And it’s true, unless you have an amazing metabolism (in which case I’m super jealous of you), you’re not going to reap the full benefits of your exercise program without eating well along with it. Plus, we like our bodies, right? So why not be nice to them and give them things that will make them happy?

So what does this mean? What should you eat? Should you eat less? More? High protein? Low carbs? No fat? With all of the diets and products out there, it’s no wonder everyone is confused…who wouldn’t be?

Well, in this post, I’m going to tell you what I eat. I’m not a nutritionist and I’m not saying that everyone should do as I do, but this is what works for me. And guess what, I feel good AND I enjoy what I’m eating. Isn’t that what really matters?

But before I get down to business, I have something VERY IMPORTANT to share. Ok, not really. I just needed an excuse to embarrass my friends by posting these pictures that I received via text on Saturday.


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Oh, yeah. That happened. Oh, and I’m supposed to be very clear about the fact that they are making fun of people who take “gym selfies.” Because apparently that makes this acceptable.

What’s a “gym selfie?” You know, those people who should be working out but instead are too busy taking pictures of themselves in the mirror. Still don’t know what I’m talking about? Well don’t worry, I took one of my own.

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 Not laughing yet? How about  now?

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Ok, now that I’ve gotten that out of my system, I can focus on the real subject of this post, which was…oh yes, eating. Ok, here goes. Apologies in advance for a lengthy post. If you’re just looking for the recipe, I’ve buried it all the way at the bottom so just keep scrolling.

I’m going to list a few (relatively) simple rules of thumb that guide my eating habits. I will probably link out to other articles, especially as it regards to more “scientific” subject matter, because I do not have a science background and would probably only confuse you (and myself) more.

Eat REAL food. What does this mean? Try to avoid anything that is processed. How can you tell if it’s processed? Well, first off, if you see a commercial for it on TV, it’s probably not natural. Check the ingredients. Is there a long list of things that you don’t understand? Is sugar an ingredient? If the answer to these questions is yes, then it’s most likely processed. Real foods include fruits, veggies, meats, poultry, fish, eggs, etc. Basically, if you stick to the perimeter of the  grocery store when you do your shopping, you’ll be able to avoid the processed things. I realize you can’t do this 100% of the time, but if you do it 80% of the time, you’ll notice a huge difference in how you feel. I promise.

Don’t fear the fat. This could be an entire post on it’s own. People think that in order to lose fat they need to eat fat free foods. This is simply not true. Fat plays several important roles in our diet from making us feel full to improving our mental states and energy levels. Fat is especially important if you’re on a low carb diet, because while protein will help to build muscle, your body needs something to run on for fuel! If you’re interested in reading more about this issue, I would recommend reading this.

Grain or no grain? Avoiding grains, particularly gluten, seems to be an emerging trend, and some may wonder whether or not they should jump on the gluten-free bandwagon. Basically, gluten causes an inflammatory response in the body, even in those who do not have Celiac disease One of my favorite bloggers, the Petite Athleat, gives a great breakdown of the benefits of not eating gluten as well as a breakdown of the alternatives to wheat flour – almond vs. coconut – here. Well, I decided to give the whole gluten free diet a whirl and have been avoiding gluten, for the most part, for the past 3 months, and I can say I’ve never felt better. My digestive issues have gone away (that alone is enough for me to never eat wheat again), I have more energy and fewer cravings and as an added bonus, I’ve leaned out a bit. 

Drink more water. I’m sure you’ve heard this one before. It’s very important to stay hydrated. This will help keep you full, give you that youthful glow you try so desperately to achieve through bronzer and blush, keep your muscle energized and mostly importantly, keep you “regular.” Need I say more? For those stuck behind a desk like me, I recommend keeping a glass of water at your desk and getting up to refill each time it’s empty. This also serves as a reminder to get up and stretch your legs every once and a while.

Limit your alcohol intake. We all know that excessive alcohol consumption leads to weight gain. Remember the Freshman 15? Yeah. Obviously, if you’re trying to lose weight, cutting out alcohol altogether would maximize your results. But we’re all human and after a long week, we need a drink. Or two. Or three… If we’re going to drink, why not choose something that has some health benefits? I actually stumbled upon a useful article the other day that outlines the health benefits (or lack of benefits) of each type of alcohol. All I can say is, bring on the red wine and whisky.

So now you’re thinking, that’s great and all, but what do I eat?!

Well, your grocery cart might look something like this.

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Ok, so what do I do with all this food? Won’t it go bad? Don’t you spend a lot of money on groceries? Have no fear! I have a solution!

Prep your meals in advance. This is crucial if you don’t want to waste food and money. I usually do my grocery shopping and prepare my lunches for the week on Sundays. I’ll cook all of the fresh food that I buy (because there’s nothing worse than wasting food), and then portion everything out into tupperware containers. Voila, 5 days of lunch! It can get a little boring eating the same thing every day, but I try to include a variety of veggies/proteins and change up the “dressings” that I use – alternating between avocado, hummus and salsa – to keep my taste buds happy.

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Freeze food. If you are afaid that something will go bad, just pop it in the freezer! No food wasted!

Portion out your snacks. This is a great way to avoid eating that entire container of mango that you bought in one sitting.

Trader Joe’s is a godsend. I don’t know how it is in other parts of the country, but if it weren’t for TJs, I would be seriously broke. Their prices are absolutely unbeatable.

Get creative. There are TONS of easy recipes out there that you can make with just a few simple ingredients! Google is your friend people, use it. 

People often ask what I eat in a typical day. While food and nutrient intake is dependent on a million different factors (body mass index, basal metabolic rate, body composition, allergens) as well as your goals – do you want to lose fat, build muscle, maintain – here is what an average weekday of eating looks like for me. Keep in mind that I workout at 6:30am every morning (crossfit or HIIT) and then sit at a desk from 9am-6pm each day before walking the mile home to my apartment.

5:30am Pre-workout pancake + cup of coffee
8:00am Post-workout protein shake (1 banana, 1 scoop whey protein powder, unsweetened vanilla almond milk/water)
9:30am 2 hard boiled eggs, 1/2 small sweet potato, 2 slices Applegate Farms turkey
11:00am String cheese
1:30pm Bowl of assorted roasted veggies (brussel sprouts, carrots, mushrooms) on bed of spinach or kale, 5 roasted sweet potato “chips”, 4 turkey meatballs (I make mine without the oats), topped with hummus/avocado/salsa
4:00pm Apple with almond butter
7:30pm Scrambled eggs with spinach, tomatoes, bacon, mushrooms and goat cheese or pancakes topped with Greek yogurt and blueberries

And finallyyyyyyyy, a recipe!

Last Friday, I had a couple of friends over and we made stuffed bell peppers for dinner. They were absolutely amazing so I thought I would share this delicious recipe with you.

Stuffed Bell Peppers

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You will need:

3 large red bell peppers

Filling:

1 lb lean ground turkey

1 small onion, chopped

1 cup spinach leaves

1 cup mushrooms, chopped

Sauce:

2 tbsp tomato paste

1/2 cup tomato sauce

1 tbsp stone ground mustard

Splash of vinegar (white or balsamic both work)

Seasonings of choice

Preheat oven to 400 degrees F.

Cut bell peppers in half, lengthwise, and discard seeds and membranes. Wrap in foil, place on baking sheet or in casserole dish and bake for 15 minutes.

While the peppers are baking, cook ground turkey in skillet until browned. Remove from skillet and sautee onion, mushrooms and spinach in olive oil. Once veggies are cooked, combine with turkey. Mix sauce ingredients together in a small bowl, then add to turkey/veggie mixture. Remove peppers from oven and stuff.

Place stuffed peppers back in oven and bake for 10-15 minutes.

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Enjoy!

I hope this was somewhat helpful. As always, let me know if you have any questions/comments/concerns!

Until next time,

Julia