Mostly About Food

Starting Paleo is just like learning how to dance ...

2010-04-25T21:27:00.000-07:00

When first learning to dance the rules are simple, at least for guys. Find the rhythm, keep your knees bent, arms near body and maintain a simple side step rocking motion. If we can keep it somewhere in there we can have a great night. It's when we think we've got it going on and we go for a sweet spin move to find ourselves the off beat dance floor entertainment! Who knows what I'm talking about?

When starting Paleo find your rhythm with a basic set of ingredients. For me these are:

Veggies: onion, red bell pepper, tomato, broccoli, asparagus, egg plant and jalapeno
Fresh Herbs: cilantro, mint and basil
Spices: cayenne and fresh cracked pepper
Meat: Eggs, Shrimp, chicken breast, steak, salmon, ground beef or bison
Misc.: lemon juice, garlic, olive oil, walnuts, honey and tahini

With these ingredients you can have quite a bit of variety. Saute your veggies in olive oil, garlic, lemon and pepper and serve with your favorite meat. Grill your veggies and meat with a sweet and spicy glaze using your cayenne and honey as a base. Make a nice pesto to use with a variety of fish. I really can keep going. I use a number of other spices and ingredients but I find consistent satisfaction when I vary my basic ingredients.

The key is to keep it simple at first to build confidence and master the basics. Early disappointments can lead to frustration and resignation. Play with your food!

It's been a while but 7 weeks of strict paleo results ...

2010-04-06T23:00:00.000-07:00

The last 7 weeks of strict paleo have been a lot of fun for me. I've enjoyed the challenge of redefining what a "balanced" meal is, proving the effectiveness of eating only whole foods and eliminating grains while making it taste really good.

I overhauled my mindset over a year ago and have followed consistently at about 85% to 90% strict which brought me down to 186.5 lbs at the start of a strict challenge. During the last 7 weeks I have followed the principles of paleo 98% to 99% which brought my weight down to 173 lbs. (-13.5 lbs) and took 2 more inches off of my waist. I still don't know who won the competition but I certainly have benefitted from it.

Here are some observations about eating paleo from my own experiences when I first started paleo and during the competition that make the reality of eating this way stick with me ...

Energy levels are so high, difference between night and day
Clarity of mind, no fuzzy mornings or glossy eyed afternoons ... no more case of the Monday's either!
No more stomach irritations (not only from products containing gluten)
Processed foods taste saltier, sweeter and starchier ... in a bad way
Taste buds have become more acute to nuances in foods and spices ... this has led to some amazing food experiences
I'm never hungry
I'm rarely dissatisfied. I often used to feel like I was missing something after finishing a meal.
My blood pressure is now very good
My cholesterol is now very good (ignored the doctor's advice to minimize eggs and red meat and eat more oatmeal and bran)
I keep dropping pant sizes
People intrigued by my meals started following along and also showed progress in a short period of time
This is the first time I've every had a six pack ... and I don't mean beer.

Here are some observations of my experiences during open meals (a meal not in line with paleo principles)

Any product with sugar or grains would cause stomach irritation
The following day after an open dinner with either pasta or bread, before the competition, would lead to an extra lb. hanging around and joint inflammation while lifting heavy weights the next day

It is really hard for me to call what I do a diet because of the connotations of the "fad diet". This is just the way I eat.

How many ways do you like your eggs?

2010-02-22T00:01:00.000-08:00

I really like eggs and I also really enjoy variety!

Ingredients

2 Eggs
Fresh spinach
1/3 onion
Raw cashews
Cracked pepper
Turmeric

While cooking eggs, saute onions and brown the cashews. As things near completion, wilt the spinach with the onions and cashews. Plate the eggs and season well with pepper and turmeric. Top with spinach, onions and cashews. This one tastes really good and has a really nice texture.

This one was also fantastic.

Ingredients

2 Eggs (scrambled)
1 Tomato
1/2 Avocado
1 Anaheim chili
1 green onion
Cracked pepper

Broil halved anaheim chili and brown each side of the halves. Once browned remove from oven wrap in damp paper towel and put in plastic bag to loosen the skin for 5 min or so. Peel the skin off to keep the innards. Chop up tomato, avocado and onions (keep raw this time). Serve on top of pepper seasoned scrambled eggs.

Kefta and baba ghanoush

2010-02-17T22:49:00.000-08:00

Recently I have been led to try a couple of eggplant recipes which I have really enjoyed. The one shown center plate, Baba Ghanoush, is so easy to make and tastes so good with different meats that I may have to keep some ready in my fridge. Along with the Baba Ghanoush I made Kefta (ground beef and ground lamb). The meat patty is ideally supposed to be cooked on skewers as a kabob. Since I don't have any skewers a Kefta patty was all I could do. I got the recipes from Dedemed.com in the video recipes. I have been accurately advised to modify the recipe and add onion and mint. I have tried the original recipe and the updated one which is shown here. Both original recipes can be found at dedemed.com.

Baba Ghanoush

1 Large Eggplant (baked at 400 1 hour put in a plastic bag to loosen skin 15 min, peel skin)
1/2 Cup Lemon Juice
2 Garlic Minced
1/2 tsp Salt
1/2 Cup of Tahini
blend in blender or mix with mortar
mint or parsley for garnish
olive oil/cayenne pepper to top

Kefta

1lb. ground beef 15% fat
1/3 lb. ground lamb
2 tbs. chopped parsley (I recommend 1 Tbsp. mint.)
1tsp. salt
1/2 tsp. black pepper
1/2 tsp. sumac
1/4 tsp. ground nutmeg
1 tsp. 7 spices (I used kabob seasoning which is only missing a couple of the other spices in 7 spice)
olive oil for pan frying

Paleo on the road

2010-02-15T18:21:00.000-08:00

A beautiful sunny day Saturday in Simi inspired Kelly and I to take the kids on a little day trip to Fillmore. After taking the kids to Bennett's Honey Farm we were guided off to the side of the road by the smoke trail from a BBQ and the smell of meat! The place, Francisco's Fruits, is one of many little fruit stands on the side of the road in Fillmore. Not only did Francisco's have a good variety of fresh fruits, vegetables and nuts to fill our car, but they also sponsored a visit from the Thousand Oaks Meat Locker. These guys had tri-tip and chicken on the BBQ and were handing out generous taste testers. We ended up making a family lunch of their 1 lb. seasoned tri-tip for $10.75. The kids enjoyed their BBQ sauce and I enjoyed their vinegar pickled jalapenos to accompany the meat and fruit of course. The Meat Locker crew said they have their BBQs running each Saturday and Sunday along Telegraph road at Francisco's Fruit. It was a beautiful day that led to a beautiful drive which in turn led to an awesome inexpensive paleo lunch for the family. We are doing that again for sure!

Surf, turf and fungi

2010-02-13T16:58:00.000-08:00

An easy and tasty classic! The key to keeping up with eating Paleo is find your favorites and keep things spiced up. As soon as I eat a meal that is lacking flavor then I feel I missed something and look for something else. Keep your favorite spices available and even seek advice on spices from those who have many more generations and experiences with spices. Tasting the different spices from Indian food, Thai and Persian really opened up my eyes to how bland our food can be without the right spice.

Ingredients:

Favorite cut of beef
Mushrooms
Shrimp (I used Gulf Prawns for this one and they were delicious)
Asparagus

Preparation:

Season meat with generous amount of garlic pepper
Season shrimp with chopped garlic, olive oil, pepper and cayenne
Season asparagus with olive oil and lemon pepper
Saute mushrooms in olive oil
Cook it all up!

Finally Sean ... the shrimp veggie dish I really enjoy

2010-02-11T23:06:00.000-08:00

This has long been one of my favorites and I usually make it last between 2 and 3 lunches for myself at work. It is easy to make and doesn't take a lot of thought. I will share the recipe for the one shown in the picture but I use the same basic idea with variations of vegetables. I have promised this one to others awhile ago so here it is, finally.

Ingredients:

2 tablespoons olive oil
~ 1/4 cup chopped onion
1 large table spoon minced garlic
1/2 red & 1/2 green bell pepper medium sized chunks (sliced and then halved)
1 can stewed tomatoes, (14.5 oz. watch for the extra 5g of sugar. If it has it you may take a hit of sugar for the convenience)
A good splash of cooking sherry (dry or cream )
2 celery stalks
1 tomato
Mushrooms
Lots of Castillo Salsa Habanero sauce or other hot sauce alternative
Salt
Black pepper
Cayenne pepper
1 1/2 tablespoons cilantro (parsley or other similar herb will do)
1 pound shrimp, shelled & deveined

Preparation:

Rub pepper and cayenne into shrimp with a little olive oil.
Cut up onion, celery, tomato, mushrooms, garlic and bell pepper
Heat oil in a large skillet and sauté onion, garlic, mushrooms, raw tomato, celery and bell pepper until tender.
Toss in a pinch or 2 of salt if you want but it is not really needed
Add lots of pepper
Add cayenne pepper to preference
Add stewed tomatoes
Add a generous splash of sherry
Add the Habanero hot sauce or alternative
Simmer over low heat, stirring occasionally
I liked smashing the still intact tomatoes more to release a thicker juice for the other veggies to absorb.
Cook shrimp are pink on the side quickly and toss into the mix
Chop up the cilantro
About 5 min until completion add cilantro and stir
Serve in a bowl

Eggs and sausage

2010-02-11T09:13:00.000-08:00

Although sausage is not the best source of protein, given that it is not very "lean", it is a tasty treat every once in awhile. This, I declare, was a delicious breakfast.

Ingredients:

2 Eggs
Handful of fresh spinach
Jalapeno mango sausage
Fruit
Pepper

Cooking:

Wilt spinach in a pan of heated olive oil
You get the rest

Definitely try this!

2010-02-09T21:44:00.000-08:00

I got this idea from the Paleo Brands photos and it turned out to be a great one. I don't have measurements because it was all to sight and taste. If you want to try it and really need more direction let me know. Kelly is not really into fish and found this amazing!

Ingredients:

Salmon
Pistachio nuts
Garlic
Basil
Cilantro
Olive oil
Salt
Pepper
Lemon juice
Artichoke

Preparation

Boil water for artichokes
Throw basil, cilantro, pistachio nuts, garlic, olive oil and lemon juice into a food processor (add and remove ingredients to taste but note that the sharp garlic taste will be minimized when added to the salmon)
Brush olive oil over salmon
Season with pepper and salt

Cooking

Steam artichokes for ~45 min. until soft but firm with a fork
Bake at ~375 for 15 min. or so depending on the size of the salmon (follow basic salmon cooking instructions)
Serve salmon topped with pistachio pesto
Dip artichokes in seasoned olive oil

One of my staple lunches

2010-02-08T21:44:00.001-08:00

I really like this lunch because it is easy to prep and throw together before heading off to work. Toss in some lunch meat, carrots, fruit and nuts to accompany the salad. I usually cannot eat the whole thing for lunch so 1/2 avocado and some nuts usually become an afternoon snack.

Salad Ingredients:

1 Tomato
1 Cucumber
Pine nuts
Olive oil
Micro greens
Black Pepper
Cayenne seasoning
1/2 Avocado

Preparation:

Cut tomato in nice cubes
Cut about 1/4 to 1/2 cucumber depending on how much you want
Toss into a tupperware
Add pine nuts and micro greens
Season
I pre slice the avocado but don't add it until I eat it

Sardines anyone?

2010-02-08T20:16:00.000-08:00

So, this is the first time I have had sardines for breakfast but not bad! I do prefer the ones "resting" in olive oil but I decided to go spring water unsalted for this run.

The over easy eggs topped with tomato, jalapeno, green onion and lots of cracked pepper are my favorite. I do prefer a meat side like carne asada, steak or sausage. But, today it was sardines! My complete meal included Earl Grey unsweetened black tea and a little dish of blackberry.

Ingredients:

2 omega 3 free range eggs
1 tomato
1 jalapeno
1 or 2 green onion
pepper
salt
meat of choice
fruit of choice

Preparation:

Chop 1 tomato (I like large chunks)
Dice 1 jalapeno
Dice 1 - 2 green onions

Cooking:

Cook eggs in pan with olive oil
Heat another pan with olive oil and toss in the tomato, jalapeno and onions
Season with pepper (and a pinch of salt if you like)
Let the tomato soften a little
Plate the eggs and lay on the tomato

Some ideas from Paleo Brands

2010-02-07T17:03:00.000-08:00

I'm on a paleo recipe gathering hunt as I know all of those including myself are really going to be looking for tasty foods and a variety of them. Here are some mouth watering ideas from Paleo Brands. Here are other pics from Paleo Brands.

Nutty Pig

2010-02-07T14:28:00.000-08:00

Ingredients:

Pork cutlet
Handful of walnuts
1 Tomato
1/2 Avacado
1 Tsp. Cilantro
1 or 2 Green Onions
Cracked pepper
1 Jalepeno (+/- depending on heat preference)
1 Egg
Cajun Seasoning (or individual spices to eliminate salt)

Preparation:

Cut up tomato, avocado and cilantro and put off to the side
Chop the jalepeno and green onion
Pile the walnuts onto the cutting board and add the jalepeno, green onion, lots of ground cracked pepper and cajun seasoning
Chop it all up together nice and small
Using a meat tenderizer, pound out the port cutlet. Don't pound it too flat as you are just trying to soften the meat to hold onto the nuts
Take 1/2 of the nut mix, spread and press it into one side of the cutlet (NOTE: press it in well so they stay together during cooking)
Flip and repeat
Crack egg onto a plate and mix it up
Place seasoned cutlet in egg and cover both sides

Cooking:

Heat olive oil in medium pan over med heat
Once hot put the cutlet into the pan
I believe I cook it about 8-10 min each side (NOTE: the walnuts slow the meat from cooking so make sure you cook it all the way through)
After it is cooked, plate it and add tomato, avocado and cilantro to top

Eating Paleo

2010-02-07T10:47:00.000-08:00

I was introduced to Paleo by Chris Espinosa after hearing him describe side effects of eating grains about a year ago. It sounded very conspiratorial ... but he did describe symptoms that I was experiencing so I gave it a go. In about 4 days I felt an obvious sense of mental clarity and sharpness along with a clean feeling energy. I recall the moment on the way to work when my mind was racing with ideas and sharpness so much so that I called my wife to tell her. It wasn't until I was describing to her how I was feeling that I realized this must have been related to the 4 days of Paleo. About a year later I am still keeping a good Paleo diet with an allowable amount of goodies and I can't share enough of my experiences. You may not have an acute "awakening" as I and others have but I am sure you will notice an improvement in how you look, how you feel and how you perform. Since starting this eating lifestyle coupled with exercise I have lost about 26 lbs, normalized my cholesterol and blood pressure and have gained balanced muscle strength all over.

I have been asked many times what I eat because it sounds like I can't eat much of anything. I have found the shift quite delicious. Time is less of a deal then it first may seem. I have found that you can spend more time waiting in a drive through then it would take to prep. a good paleo meal. I hope to keep a regular posting of my favorite Paleo meals. I am starting a 7 week Paleo challenge run by Chris at Crossfit Simi Valley so this will help me keep even stricter to paleo, zap the last few pounds of extra weight, and improve my fitness performance.

Here is the basic Paleo food pyramid you can see floating around.