Tag Archives: paleo

Paleo Mug Brownie

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This is my favorite treat after a long day at work!!

Paleo Mug Brownie

1/4 cup Almond Flour
1/8-1/4 cup Coconut Sugar
2 TB chocolate shakeology
Pinch of salt
2 TB of beaten egg
2 TB of coconut milk, coffee, or water

Stir together your almond flour, coconut sugar, shakeology and a pinch of salt in a mug.

Stir in the egg and milk or coffee.

Stir it all together until you have a thick, chocolate paste.

Microwave it for a minute. If you have a really powerful microwave you may want to check after 30 seconds. It’s done when it is puffed up and springy to the touch…but you still want it a little gooey – like a good brownie should be!

This makes one mug. You can eat it all yourself or you can share it! I was nice and shared it….this time!

***Don’t have coconut sugar???

Use 2 TB of honey or maple syrup and ONLY 1 TB of milk/coffee!!! ***

My Intermittent Fasting Journey: Time to Fess Up!

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Have you ever heard of a style of eating called intermittent fasting? I first heard of it in the fall of 2014 when I listened to a podcast and was really intrigued by the concept. It’s not a “diet” but rather a style of eating. Personally, I try to always tweak what I’m doing to keep from getting bored and had gotten to a place in my fitness routine where I just felt stuck. There was a bit of flab on my hips that wouldn’t go away no matter how I exercised or switched up my diet. Then, I read a book that talked about how misled we are by the food pyramid and the metabolism myth. So, I thought “what the heck I might as well try this.”I have to admit that I bought into the eating every 2-3 hours to maintain my metabolism hype and frequently regurgitated it to my patients and people I coached. Then, I started to actually educate myself and do a bit of research.

Intermittent fasting just makes sense to me because it allows your body to burn fat for energy instead of glucose. Think about it critically. If we are always putting food into our mouths we train our bodies to need that food for energy and burn sugar to function instead of fat. If we don’t continue the food fest we will often get crabby, jittery, feel like our blood sugar has dropped and get down right HANGRY! Personally, that wasn’t a pretty sight.

There’s no strict meal plan to follow you just need to pick a window of time where you will eat. For, me I eat between 12 pm and 8 pm daily. But, other people eat in a 6 or 4 hour window.
A recent study highlighted by the New York Times has helped debunk that myth of eating every 2 hours. They found that increased meal frequency does not improve weight loss.

I have to admit that when I decided to try this out in February of 2015 I was afraid that I would feel hungry and hate every minute of it. But, so far everything is going well. I have been able to reduce my exercise to 30 minutes a day and still feel like I am lean without starving myself. I focus on eating my paleo/whole foods meal plan I always did, but eat it during my 8 hour window. I’ve even had a few cookies and don’t have food guilt.

It’s all about balance, right?

I will keep you posted as I tweak things. I may even try a 6 hour window with a few carb re-feeds to see how it goes.

Let me know what you think and if you’ve tried it.

Lemon Curd Paleo Crepes

I love breakfast any time of day. But, sometimes it can be hard since I am trying to eat a paleo diet. I just feel better since I started eating like this and don’t want to feel all bloated like I do when I go off track. This recipe made breakfast enjoyable again. I feel like I am being spoiled by something really decadent and it’s not that hard to make. Make sure you get the lemon curd done first so that it has time to chill a bit. Personally, I suck at planning ahead and put mine in the freezer while I cooked the crepes. It worked just fine.

Lemon-Curd-513x720Lemon Curd:

Lemon Curd:
7 large egg yolks
1 c granulated turbinado or coconut sugar
Juice of 2 lemons (1/3 c)
Grated lemon zest
1/2 c butter (cubed)

Pour water into saucepan and simmer over med-low heat
Whisk together egg yolks and sugar in a metal bowl. Then combine lemon juice and zest.
Put metal bowl into simmering water and whisk mixture until thick and coats the back of a spoon.

Remove from heat and strain mixture through a cheese cloth or mesh sieve. Add the butter and blend with an immersion blender until smooth. Chill. Store for a wk in the fridge or 3 months in the freezer.

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Crepe:
2 tablespoons coconut flour
4 large eggs
1 tablespoon coconut oil (I use liquid, but if you have the solid kind melt it)
½ cup water
coconut oil cooking spray

Blend (I used my vitamix) or use a food processor, pulse together coconut flour and eggs
Add 1 tablespoon of coconut oil and water and pulse until thoroughly combined

Coat 8-inch skillet with coconut spray and heat on medium-low

Pour ¼ cup scoop of the batter onto the skillet to spread the batter to the edges of the pan

Cook until small bubbles form and burst on the surface of the crepe, then flip and cook the other side, 4 to 5 minutes total

Transfer the crepe to a plate

Repeat the process, then serve

Makes 6 crepes


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