Pork Tenderloin Recipe (Paleo-Friendly)

Maple-Peach Glazed Pork Tenderloin

(a modification of this recipe, by Bobby Flay)
Serves: 4

1 C. peach preserves (I like this brand, St. Dalfour...same one used for this recipe)
¼ C. pure maple syrup**
1 T. ancho chile powder
3 T. freshly squeeze orange juice
2 T. fresh thyme leaves (optional)
Salt and coarsely ground black pepper
2 lb pork tenderloin
1 T. EVOO

1. Stir together the preserves, maple syrup, ancho powder, orange juice, and thyme in a medium bowl. Season with salt and coarse pepper.
2. Preheat oven to 400 degrees F. 
3. Heat olive oil in a medium saute pan over high heat. 
4. Season pork with salt on both sides. 
5. Sear the pork on both sides until golden brown.Brush with glaze, on all sides.
   
6. Cook in the oven to medium doneness. Glaze every few minutes.
7. Remove from oven, cover loosely with aluminum foil, and rest for 5-10 minutes.
8. Slice and serve.

Tip: Get a meat thermomator and ALWAYS let your meat rest, at least 5 minutes.

**According to Loren Cordain and his Paleo Diet Blog, "Sugars were part of our Hunter-gatherers ancestors' diet but not year round. So, use them in moderation."

Pork Tenderloin Recipe (Paleo-Friendly)

New Mexican Rubbed Pork Tenderloin with Bourbon-Ancho Sauce
(a modification of this recipe, by Bobby Flay)

Serves: 4-6

New Mexican Rub
3 tablespoons ancho chile powder
1 tablespoon pasilla chile powder
1 tablespoon kosher salt
2 teaspoons chile de arbol
2 teaspoons ground cinnamon
2 teaspoons allspice

Combine all ingredients in a small bowl.

Ancho Sauce
2 tablespoons olive oil
1 medium red onion, finely chopped
3 ancho chiles, soaked, seeded, stems removed and pureed
6 cups homemade chicken stock
1 cup apple juice concentrate (organic, unsweetened), thawed
8 whole black peppercorns
1/4 cup pure maple syrup**
Salt

1. Heat olive oil in a medium saucepan over medium-high heat. Add the onions and cook until soft. Add the remaining ingredients and cook until reduced by half.
2. Strain through a fine mesh strainer, return mixture to the pan and cook to sauce consistency; season with salt.

Pork Tenderloin
2 tablespoons olive oil
2 lb pork tenderloin
Salt
New Mexican Spice Rub

1. Preheat oven to 400 degrees F. Heat olive oil in a medium saute pan over high heat. Season pork with salt on both sides. Dredge pork in the spice rub and tap off any excess. Sear the pork on both sides until golden brown. Cook in the oven to medium doneness (check here for internal meat temperatures), about 8-10 minutes.

Tip: Get a meat thermomator and ALWAYS let your meat rest, at least 5 minutes.

**According to Loren Cordain and his Paleo Diet Blog, "Sugars were part of our Hunter-gatherers ancestors' diet but not year round. So, use them in moderation."

Sunday

Morning Workout:
Two Mile Walk (my friend, Julie, is rehabbing a pulled hamstring so we walk our two mile route this morning)
100 Push Ups
100 Sit Ups
100 Squats

Breakfast:
Three Egg Omelet w/Spinach

After this morning's two mile jaunt, Scott and I went to breakfast at IHOP with our friends, Keith and Julie. I ordered an omelet (request just eggs...otherwise you will get their omelet "mixture" which contains a small amount of pancake batter, used to "fluff up" the omelet...yes, strange) with spinach only and a bowl of fruit, instead of the standard side of pancakes. The waitress looked around the table in a sort of disgust and said, "Anyone want to order "real" food!?"...hmmm...I thought that was what I did. Oh well...maybe one day she'll experience the joys of Paleo.

Dinner:
Heirloom Lettuce w/Seared Scallops, Roasted Beets, Celery, and Lemon-Avocado Oil Vinaigrette

Tip: This has been my go-to meal lately. I pretty much always have scallops in my freezer (I just take them out in the morning or the night before I want to eat them and then put them in a bowl, covered with saran wrap, to thaw in the fridge). The lettuce, I clean, spin, wrap in a clean dishtowel, and store in a tupperware container for easy use. And, the beets were roasted (toss whole, cleaned beets with EVOO, a little sea salt, and pepper, wrap in foil, and roast at 400F for about an hour), peeled, and sliced in advance for snacking or tossing in a salad.

Lemon-Avocado Oil Vinaigrette:
Serves 1

1 T. Fresh Squeezed Lemon Juice
1 T. Avocado Oil
1/2 T. EVOO
Pinch of Fresh Dill (or any other fresh herb), chopped
Sea Salt
Black Pepper

Whisk ingredients in the bottom of your salad bowl. Toss with lettuce and any other vegetables you wish to add to your salad.

CrossFit Workout:
Tabata-Style New Years Workout (courtesy of TheClothesMakeTheGirl)

Six Rounds (20 Seconds on/10 Seconds off) Each of:
Sumo Deadlift High Pull (53lb Kettlebell): 11/7
Sit Ups: 11/10
Knees to Elbows: 7/5
Kettlebell Swings (35lb): 9
Squats: 14/13

Here's how this workout went down:
We wrote down our favorite and least favorite movements (fifteen total) and then mixed them up in a bowl. We decided to pick five movements, as opposed to four, and did each movement six times for a total of thirty rounds, as opposed to eight times for a total of thirty two. Doing five movements made me feel like I could increase my odds of getting at least one of my favorites...plus, I like odd numbers.

*And, since we were doing a Tabata workout...I downloaded this totally cool timer to my iPhone. Love it!

When all was said and done, I got a good mix...I LOVE kettlebell swings (thanks to a visit from Melissa Urban and Dallas of Whole9, back in August, I not only love kettlebells...I can swing way more weight and am feeling it in all the right places!), I found that I don't mind sumo deadlift high pulls when using a kettlebell, and the other movements I don't love, but don't really mind. Scott, on the other hand, got thrusters and push ups...I HATE them both! Note to self...work on thrusters and push ups. Push ups...a work in progress! 

This was a great 15 minute WOD! Thank you Melissa!

Happy New Year!

This is my new daily routine to add to my regular CrossFit workouts:
Jog Two Miles
~and~

100 Push Ups
100 Squats
100 Sit Ups

My WOD weakness continues to be running, so I'm taking it on...I WILL improve my "Helen" time and will hopefully one day enjoy running (if not enjoy, possibly not dread). In the meantime, I will follow my routine each morning and continue to CrossFit at night. I will also be setting monthly goals for myself...as I feel it will be more realistic for me, than a bunch of goals set for the entire year.

My February 1st Goal:
Run a 5K in under 25 Minutes

Brunch:
Poached Eggs (One Egg and Two Egg Whites)

Dinner:
Spaghetti Squash w/Tomato and Basil

Spaghetti Squash w/San Marzano Tomatoes and Basil

This was my first time using spaghetti squash. I usually approach food with an open mind, but was a little skeptical of the idea that spaghetti squash would taste even remotely like pasta...I was proven wrong. While it does not mimic the tender homemade noodles that I make myself, I will say that it could easily replace boxed spaghetti, given the right sauce. So, here's what I did:

I put the spaghetti squash in a pot and covered it with cold water. I then covered it with a lid and boiled it for about 45 minutes, until fork tender. I took it out of the pot, cut it in half lengthwise, removed the seeds, and then scooped out all of the noodle-like squash strands. There are other ways that the squash can be cooked; this is just the way I chose to do it. The picture below is just to show what the squash looks like:

 (Picture from Williams-Sonoma.com)

*The nice thing about this squash is that it can be cooked in advance and reheats really nicely. It has a really neutral flavor and can be used for most spaghetti/pasta recipes or as a base for curries, as well.

CrossFit Workout:
Jog Two Miles
~and~

100 Push Ups
100 Sit Ups
100 Squats

Tuesday

Lunch:

Savory Tartlet w/Leeks, Zucchini, Sun Dried Tomatoes, Rosemary, and Thyme (YUM!!!)

I found a version of this recipe in my new favorite cookbook, The Gluten-Free Almond Flour Cookbook. The tart dough couldn't be easier and can be modified in so many ways. So, here it is:

Tart Crust:

Makes one 9" tart or about six 3" tartlets

1 1/2 C. Blanched Almond Flour

1/2 tsp. sea salt

1/4 C. Grapeseed Oil (I used EVOO)

1 T. Water

Mix all of the ingredients together and from there, the possibilities are almost endless. Once the dough is pressed into your tart pan (Elana recommends a 9" pan...I halved the recipe and used three tartlet pans, about 3" in diameter), bake at 350F for 15-20 minutes, until golden brown. Cool before filling.

I chose to add chopped rosemary and thyme to my dough, as it is growing in my yard...good choice I'd say! The thing that's nice about this dough is that it's incredibly easy to assemble and just as easy to press into shape. Anyone who attempted pies this Thanksgiving knows that perfecting pie dough is an art...this dough just gets pressed into the tart pan and is pretty much good to go!

To my baked tart shells I added the following mixture:

2 Eggs, whisked

1/2 Medium Leek, quartered lengthwise and then thinly sliced

1/2 Medium Zucchini, small diced

3 Sun Dried Tomato Halves (I got mine from my Mom's garden, but have also found them at Whole Foods in the produce department...not oil-packed), julienned

1 T. EVOO

Sea Salt and Pepper, to taste

Saute the leeks and zucchini with EVOO until soft and slightly browned, 5-7 minutes. Let cool. Whisk eggs and add leeks, zucchini, tomatoes, salt, and pepper. Evenly distribute the mixture into cooled tart shell(s). Bake at 350F for 15-20 minutes, until egg mixture has set.

Dinner:
Thai Fish Cakes w/Coconut-Lime Crema
Leftover Butternut Squash Soup

The inspiration for this recipe was found in The Gluten-Free Almond Flour Cookbook. Here's what I did:

Thai Fish Cakes
Serves 3ish

1 lb. Skinless Sockeye Salmon Filet, cut into 1" cubes
1/4 C. Blanched Almond Flour
1/4 C. Coconut Flour (she uses unsweetened, shredded coconut, which I didn't have)
3 Eggs, beaten
2 T. Finely Chopped Fresh Cilantro
1 T. Peeled, Grated Fresh Ginger (I keep my ginger in the freezer and use a microplane to grate it...no need to peel and always ready to use)
1 T. Finely Chopped Fresh Mint
1 T. Minced Jalapeno
1/2 T. Toasted Sesame Oil
2 T. Olive or Coconut Oil

Mix all ingredients, except for canola oil. Form salmon mixture into golfball-size balls. Heat canola oil in a pan over medium-high heat. Cook patties for 3 minutes on the first side and 3-5 minutes on the second side, until golden brown (salmon should still be slightly pink in the middle). Serve with coconut-lime crema and cilantro garnish.

Coconut-Lime Crema
1/4 C. Coconut Milk
Juice of 1/2 Lime
Dash of Sea Salt

Mix ingredients and serve.

-I'll post picture tomorrow...once my camera battery is charged...since I have enough for leftovers!

CrossFit Workout:
3 Minutes of Jumprope
Strech
~and~

"Jackie"
Row 1000M
50 Thrusters (45lb)
30 Pull Ups

Thanksgiving

Breakfast:

Two Scrambled Eggs w/Zucchini, Asparagus, and Basil

Smoothie w/Water, Spinach, Banana, Frozen Blueberries, Strawberries, Mango, and Pineapple

Dinner:

Mixed Greens w/Crab, Avocado, Grapefruit, Celery, and Grapefruit-Chive Vinaigrette

Small Slice of Butternut Squash Lasagna* (made with my homemade fresh pasta)

Sauteed Green Beans w/Garlic

Roasted Carrots and Parsnips w/Thyme

Roasted Brussels Sprouts

*Yes, this was a "cheat" for the day.

Everyone else ate turkey, mashed potatoes, dressing (stuffing outside of the bird), gravy, homemade cranberry sauce (except for Scott...he likes the canned stuff with lines for easy cutting...), lots of veggies, and my homemade butternut squash.

We had Scott's family in town for the week, and while I stuck to my Paleo eating, I didn't want to force it upon them...but, here are a few ideas for next year's meal or any other holiday gatherings you may find yourself cooking for this year:

Turkey Rubbed w/Truffle Oil, Sea Salt, Pepper, Sage, and Garlic

-I will usually rub 1/2-1 full stick of softened butter, mixed with sea salt, pepper, and sage, under the skin of my turkey (breast side)...this year I added a little black truffle oil; to make this a little more Paleo-friendly, try a mixture of 1/4 C. extra-virgin olive oil and 1/8 C. truffle oil, infused with garlic and sage (over low heat, cook the oils with 5+ whole, smashed cloves of garlic and about 12 sage leaves). To the cooled mixture, add generous amounts of sea salt and pepper. Rub under the skin and on the skin for a moist, flavorful, crispy-skinned turkey.

I always stuff my bird with 3-4 quartered yellow onions and 2-3 halved garlic bulbs, tossed in EVOO, lots of sea salt and pepper. I also cook at 500F for the first 45 minutes and then 325F for the remainder of the cooking time. Cook until the internal temp is 150F (the turkey will continue to cook once covered) and cover with foil, to rest, for 30 minutes and you will have a super moist, juicy bird every time!

Stuffing/Dressing*

(this is a version of my Mom and Aunt Cindy's stuffing...always a hit!)

1lb. Organic Ground Pork Sausage w/Sage (I found mine at Whole Foods, but a good, less Paleo-friendly sausage is Jimmy Dean)

1 Yellow Onion, finely chopped

3 Cloves of Garlic, minced

3 Carrots, diced

2 Celery Stalks, diced

1/4lb. Baby Portabella Mushrooms, chopped

2 Loaves of Gluten-Free Bread 2.0, small cubed

Sea Salt

Pepper

1 C. Organic, Free-Range Chicken Broth

Heat oven to 350F. Bake the bread cubes for approximately 30 minutes, or until dry and crunchy. Set aside to cool.

Over medium-high heat, brown the sausage. Add browned sausage to a large mixing bowl. Saute remaining vegetables, except mushrooms, with a little sea salt and pepper. Add to the bowl with the sausage. Add EVOO and saute mushrooms, until brown. Add to bowl with veggies and sausage. Stir in bread cubes. Add chicken broth until just moistened (may be a little less than 1 cup) and combine. Pour mixture into a 2-3 qt. baking dish. Cover, with foil or a lid, and cook at 350F for 30-45 minutes.

*I brown the turkey neck and nestle it into the dressing to impart the turkey flavor, as I don't stuff my bird.

Pureed Cauliflower w/EVOO and Sea Salt

Steam the cauliflower florets in chicken stock, until fork tender. Puree with EVOO and sea salt.

Acorn Squash Rings Glazed with Maple & Orange

This recipe is amazing! Try it!!! Substitute coconut oil/butter for the butter and make sure to use real organic maple syrup. So good!

Gravy

Try a little arrowroot powder, in place of the usual flour, for thickening.

Roasted Carrots and Parsnips w/Thyme (photo from Williams-Sonoma...not me this time!)

Sunday

Breakfast:
Toasted "Nutty Bread" Sandwich w/Avocado, Spinach, and Watercress

Lunch:
Halibut en Papillote w/Butternut Squash, Carrots, Leeks, Celery, and White Wine

Snack:
Apple Pie Lara Bar


Dinner:
Halibut en Papillote (leftovers)

*Tip: I bought a 12oz. piece of halibut so that I could make it for lunch and then have leftovers for tonight's dinner. This is a good idea for those of you looking for time-saving meal options...as I mentioned earlier, parchment wrapped (en Papillote) fish with veggies can be prepared in advance (up to one day) and is oven-ready when you get home. Make a double batch and you've got lunch for the next day!

*Tip: When using a fish other than Chilean seabass, make sure to julienne or small dice (1/4-1/2" cube) the vegetables, as cooking time will be shorter. While the seabass will become more tender and eventually just fall apart (similar to on-the-bone chicken thighs), salmon (should be slightly pink in the middle when done) and other fish will just dry out.

Saturday

Breakfast:
Toasted "Nutty Bread" w/Two Poached Eggs

Lunch:
Sandwich (on toasted "Nutty Bread") w/Avocado, Mixed Greens, and Watercress
Grilled Shrimp (tossed in EVOO and sea salt)

*Tip: I buy a large bag of frozen jumbo prawns, from Costco, and just thaw them out the day before I want to use them. If I want to use them sooner, I soak them in cold water for about 15 minutes and then pat dry; they don't take very long to thaw. Buying frozen, prepackaged wild salmon, shrimp, or other fish provides a time-saving way to add protein to your meals. Such fish can be grilled the night before, while preparing your regular dinner, and can then be flaked into a salad or mixed with a little homemade mayonnaise and lemon juice to create a tasty sandwich, using this bread.

Dinner:
Butternut Squash and Cauliflower-Leek Soup

I bought a bundle of four leeks to use in my Alaskan Halibut en Papillote (tomorrow's dinner) and thought that the remaining three would be good in a Potato-Leek Soup of sorts. So, instead of the usual starchy potato, I used some leftover butternut squash and cauliflower (chopped up and ready to go from earlier in the week). Here's my recipe:

Butternut Squash and Cauliflower-Leek Soup
3 Leeks (white and light green part only), sliced in half lengthwise and cut into 1" half rounds
3 Celery Stalks, sliced
1 Medium Butternut Squash, peeled and cut into 1" cubes
1 Cauliflower Head, cut into florets
1 T. Coconut Oil
4 C. Water

You can add a little coconut milk for creaminess, if desired.

CrossFit Workout:
"Angie"
100 Pull Ups (I did 50 pull ups before my hands started to tear...and decided to stop at 50)
100 Push Ups
100 Sit Ups
100 Squats

Paleo Sandwich Anyone!?

Yes, you can still eat sandwiches on Paleo! And yes, I am totally in love with this Paleo-friendly "Nutty" Bread recipe (just omit vinegar and agave) for such creations. I know that Scott gets a little bored with rolled up turkey breast, and that lettuce, while refreshing and crunchy, can be a bit less satisfying than a hearty piece of bread...so, go ahead and make a loaf for this week's lunch creations.

Disclosure: If you're used to hearty breads such as Ezekiel and other similar brands, this will not be too far from the norm, but you white bread eaters...go ahead and try it, it you may just love it! I like to cut each slice about 1/2" thick and toast until golden brown before assembling.

*Tip: On another note, while the consumption of mayonnaise should be limited, due to the high fat content, it does not have to be eliminated if made from scratch (eliminating preservative and weird additives). Try this recipe, it's really straight forward. And, if you're feeling adventurous, you can add herbs like tarragon or dill, if making a salmon or crab salad sandwich, or basil, if making a roasted veggie sandwich...just some fun ideas!

Homemade Mayonnaise:
2 Tbs. fresh lemon juice
1 whole egg plus 1 egg yolk, at room temperature
1 1/2 cups olive oil
1/4 tsp. salt, or to taste

Directions:
In a blender or food processor, combine the lemon juice, egg and egg yolk. Pulse the mixture several times until smooth. With the blender running, add the oil in a slow, steady stream and process until smooth. Season with salt. Transfer the mayonnaise to a small bowl, cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Recipe for Spice Rub

For those of you trying to get a little more creative with your poultry or pork recipes, you have got to try this rub (Bobby Flay's "16 Spice Rub", modified for Paleo) ! It seems like a lot of ingredients, because it is...but it's totally worth it! All of these spices can be found at your local Whole Foods or at most grocery stores.


14 Spice Rub For Poultry:
3 tablespoons ancho chile powder
3 tablespoons ground cumin
3 tablespoons ground coriander
3 tablespoons ground ginger
2 tablespoons garlic powder
2 tablespoons onion powder
1 tablespoon allspice
1 tablespoon cinnamon
1 tablespoon ground cloves
1 tablespoon ground fennel seed
1 teaspoon chile de arbol
2 tablespoons sea salt
2 tablespoons coarsely ground black pepper
1 teaspoon cayenne pepper

Whisk together all spices in a bowl.

To use the rub, brush your skinless chicken or turkey breast, or pork tenderloin, with a little oil to coat and then sprinkle a light layer (about 1-2 tablespoons, depending on the size) of the rub onto the meat and rub in. Grill, or sear and bake, until cooked through (chicken, turkey, and pork should all reach an internal temperature of about 160-165F*). Serve with pureed butternut squash.


*Tip: To produce the best outcome, use organic, free-range, hormone-free meats, cook to just below (approximately 5 degrees) the required doneness (so as not to dry out the meat), and ALWAYS let your meat rest (set meat on a cutting board or platter and cover loosely with aluminum foil for at least 5 minutes, to allow juices to settle within the meat...otherwise they will simply pour out, leaving your meat dry) before cutting or serving.

USDA Recommended Safe Minimum Internal Temperatures
Steaks & Roasts - 145 °F
Fish - 145 °F
Pork - 160 °F
Ground Beef - 160 °F
Egg Dishes - 160 °F
Chicken Breasts - 165 °F
Whole Poultry - 165 °F

How's it going with Paleo?

I am totally, 100% into the whole Paleo lifestyle and have decided to incorporate it into my life on a daily basis. Although it may seem limiting in some ways, the health and physical benefits (digestion, leanness, and overall feeling of well being) seem to outweigh the sense of deprivation that may be experienced in the beginning. I have found alternatives to a few of my normal meal staples (using "Nutty" Bread instead of Ezekiel Bread with my morning eggs, pureed root vegetables in place of lentils to pair with a perfectly grilled piece of fish, and coconut milk instead of cow's milk when I decide to drink coffee). With that being said, I have become aware of a few areas that I could make changes to in order to increase the health benefits of such a lifestyle:

1. I should decrease my egg consumption to less than 6 per week. I currently eat 10-14...yikes! I will begin eating one egg plus one egg white, in order to reduce my fat intake while still benefiting from their nutritional value.

2. I eat a lot of fruit. Yes, fruit is good, as it contains fiber, vitamins, and a lot of good stuff, but fruit also contains a lot of natural sugar. I will continue to eat fruit, but will begin to incorporate more vegetables into my daily meals, rather than fruit.

3. My lunches don't always, or don't usually, consist of a protein. I will make more of an effort to include a protein of some sort (likely fish) into my lunches.

And now, something that I learned from Loren Cordain's The Paleo Diet, in the past few days:

Best-Good Oils:

1. Flaxseed Oil

2. Canola Oil

3. Mustard Seed Oil

4. Walnut Oil

5. Olive Oil

6. Avocado Oil

I was surprised to learn that canola oil was second on this list, for it's high levels of Omega-3 to Omega-6 ratio. I will continue to omit canola oil from my diet.

I use mostly organic, cold-press, Extra-Virgin Olive Oil (EVOO), Olive Oil, Coconut, and Virgin Coconut Oils in my cooking but have recently begun incorporating walnut oil and avocado oil, as well (mostly in salad dressings/vinaigrettes).

And, speaking of oil...I take one spoonful of Carlson's Norwegian Fish Oil (has a nice lemony flavor and absolutely no "fish burps"), and also try to add freshly ground flaxseed when possible (to smoothies or in my homemade muffins) daily, to increase my Omega-3 intake.

So, with that being said, I will continue to live a Paleo-lifestyle. What does this mean for me? I will eat Paleo on a daily basis and will weigh the costs-benefits of eating or drinking something that doesn't fit within these guidelines (i.e. beer, wine, a really sumptuous dessert, something cooked in butter, if I'm out to eat or at a friend's house...). You get it. I will eat Paleo, I will document my eating, and I will drink and/or eat outside of what may be considered acceptable, from time to time...and, I'm sure I will suffer the digestive consequences of such decisions...and, there you have it...

Paleo Day 10

Breakfast:
Fritatta w/Zucchini, Asparagus, Spinach, Corn, and Basil*
Toasted "Nutty Bread" w/Raw Honey**

*In Scott's, I added organic, free-range chicken sausage, that I found at Whole Foods, and omitted the corn.

**I used 1/2 tsp., which may or may not be Paleo, but is really so good on this bread!

Tip: I used oversized muffin tins to make these individual fritattas. They can be refrigerated and reheated...perfect for Scott's travels or for hectic mornings.

I found the "Nutty Bread" recipe here: http://www.elanaspantry.com/nutty-bread/

I ground the nuts a little less than coarse and omitted the agave nectar...my bread turned out perfect!

Lunch:
Smoothie w/Water, Blueberries, Strawberries, Raspberries, Mango, Peach, Spinach, Banana, and Freshly Ground Flax Seeds
1/2 Apple w/Almond Butter

Dinner:
Scallops w/Butternut Squash Puree and Microgreens (Dressed w/Lemon and EVOO)

CrossFit Workout:

30 Jumping Jacks

20 Mountain Climbers
10 Burpees

Two Rounds of:

12 Right Arm Push Press (15lbs)

12 Left Arm Deadlifts (45lbs)

Run 400M

12 Left Arm Push Press

12 Right Arm Deadlifts (45lbs)

Run 400M

~and~

CrossFit Total

Shoulder Press (75lbs)

Back Squat (135lbs)

Deadlift (210lbs)

Paleo Day 7

Breakfast:
3 Scrambled Eggs w/Sliced Tomato

If you've ever visited a Cracker Barrel Restaurant, you know that eating Paleo can be quite difficult...but, I am happy to say that we had an incredibly accommodating waitress who made it all work.

Lunch:
Red Leaf Lettuce Wrapped Wild Coho Salmon w/Avocado, Heirloom Tomato, Olive Oil, and Lemon
Sliced Heirloom Tomatoes w/Basil-Pistachio Pesto
Smoothie

Snack:
Banana Bread Lara Bar

Dinner:
Red Leaf Lettuce Wrapped Wild Coho Salmon* w/Lemon Juice
Jasmine Pearl Tea

Tip: I grilled up this salmon the other night and have been using it for easy lunch and dinner options...tastes great and is so incredibly good for me! Bonus...Scott caught it off the Oregon coast (July fishing trip with his uncle Rick and friend John).

The most difficult aspect of this lifestyle, for me, has been the elimination of grains and legumes. I enjoy a small amount of rice with my sushi, love Mexican food with black beans, and like an occasional serving of lentils. I don't eat a lot of bread, so that hasn't' been too problematic, but a piece of toast is kind of nice with an over easy egg in the morning.

I don't eat very much pasta, but a recent visit (last weekend...pre Paleo) with my Mom had us eating home-made pasta, with garden-fresh sauce, scallops, and shrimp. This meal was incredibly fresh and delicious! So, with this particular dish as my inspiration, I decided to experiment with homemade almond flour pasta (using almond flour, egg, olive oil, and ice water)...after a little trial and error I created a pasta dough that was similar in look and texture, but that wouldn't roll through the pasta roller and which tasted like boiled almonds when finally cooked...not good. In the future, I may stick to thinly sliced zucchini for my mock pasta. But, this experimentation was not without some inspiration...I will be testing this dough as a base for an heirloom tomato and basil tart this week. More on that to come...

Workout:
10 Deadlifts (95lbs)
10 Thrusters (45lbs)

Just because I was feeling a little guilty and saw the weights just sitting there...not a workout per se, but better than nothing...