Little Effort, Lots of Food

 

Breakfast

Omelet with "Toast"

 

Omelet

Cook 1 Egg + 2 Egg Whites

1/2 Avocado & Diced Tomatoes w/ Green Chilies  on Top

 

 

Danielle Walker's Against All Grain

World Famous Paleo Sandwich Bread:

Ingredients:

1 Cup Smooth Cashew Butter

(mine was homemade, THANKS MOM!)

4 Large Eggs

2tbsp Honey

 (Opt out if you do not want a sweet bread)

2.5tbsp Apple Cider Vinegar

1/4c Almond Milk

1/4c Bobs Red Mill Coconut Flour

1tsp Baking Soda

1/2tsp sea salt

 

Directions

1. Preheat oven to 300 degrees and grease

an 8.5 x 4.5 bread loaf pan

2. Separate Egg yolks from Egg whites in separate bowl

3. Beat egg yolks, cashew butter, honey, vinegar

and milk using mixer.

4. Beat egg whites in separate bowl until peaks form

 (I used a food processor)

5. Add dry ingredients to cashew mixture until combined

6. Add egg whites to mixture and beat until fully mixed

7. Pour mixture into pan and IMMEDIATELY place in oven

for 45-50 minutes

 

 

Lunch

 

Coconut Crusted Salmon Salad

Coconut Protein Shake

 

Shake:

MusclePharm CoCo Protein

Spinach

Shredded Coconut

Frozen Peaches

 

Salad:
Lettuce

Carrots

Blueberries

Coconut Crusted Salmon

Apple Cider Vinegar (as dressing)

 

**Coat salmon in shredded coconut and cinnamon.

** Grill on greased George Foreman grill

 

 

Dinner

 

Apple Chorizo Bake

Steamed Broccoli & Dinner "Roll"

 

Apple Chorizo Bake

4-5 Large Sausages

Chopped Sweet Potatoes

Chopped Apples

2 tbsp Minced Garlic

2tbsp Olive Oil

Thyme / Salt / Pepper

 

1. Preheat oven to 350

2. In a bowl, coat sweet potatoes and apples with garlic,

oil, and seasonings

3. Place mixture in oven-safe casserole dish

and bake for 20 minutes

4. Take mixture out of oven and top with Sausages (can be frozen)

5. Bake for another 25-30 minutes,

until sausage is fully cooked

 

Dinner "Roll"

See Single Serving English Muffin Recipe!

 

A for Aloe

 

ALOE

also known by the Egyptians as 

"the plant of immortality" 

 

you know…

that green slimy gel your mom

used to always make you put on after you

had a little too much fun in the sun?

 

Okay, now that we're on the same page. 

 

Chris and I discovered this drink "Alo"

 It comes in MANY different flavors and with a variety of ingredients.

We chose the Aloe, Cucumber, and Cantaloupe combination.

 TOTALLY taken back by the chunks of gelly Aloe, the texture took

a little getting use to but I HAD to look up what this Aloe ingredient

 was all about.

 

Let me tell you why you should 

jump on the Aloe bandwagon.

 

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BENEFITS OF ALOE

 

Vitamins & Minerals

"Over 200 active components including vitamins, minerals, 

amino acids, enzymes, polysaccharide, and fatty acids. "

-  Vitamins include:

Vitamin A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6. 

- Minerals  include: 

calcium, magnesium, zinc, chromium, selenium, 

sodium, iron, potassium, copper, manganese. 

- Also:

Aloe Vera has a range from 18-20 amino acids, with all

8 essential amino acids.

 

Fatty Acids

- Aloe contains three plant sterols, which are important fatty acids

HCL cholesterol (which lowers fats in the blood), campesterol, and B-sitosterol. 

- All are helpful in reducing symptoms of allergies and acid indigestion.

 

Lower Sugar Levels

Accroding to Marie Claire, a study in Thailand found that 2tbsp of Aloe Vera juice per day causes blood sugar levels to drop in type 2 diabetics. A study later on in Turkey confirmed these results as well using pulp extract.

 

 

Digestion 

- Aloe is known to soothe and cleanse the digestive tract and help improve digestion. 

Aloe is also an adaptogen, which means it helps with constipation and diarrhea, 

helping to regulate waste elimination in the body. 

 

Detox

- Aloe Vera is a gelatinous plant food, just like seaweeds and chia seeds. The main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help proper elimination of waste and detoxification of your body.

 

Mouthwash

According to Marie Claire, a 2014 study found Aloe Vera extract to be a safe and effective alternative to mouthwashes. The natural ingredients include doses of Vitamin C which can block plaque and provide relief from bleeding and swelling.

 

Immune System

- Aloe vera juice contains polysaccharides which stimulate macrophages (the white blood cells of your immune system that fight against viruses).

- Aloe is also an immune enhancer because of its high level of anti-oxidants

- Aloe vera’s active ingredients prevent the growth of disease-causing microorganisms: sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol

 

Lose Weight

- en you improve your digestive system and detoxify your body, you are promoting weight loss because of your bodies ability to naturally eliminate more efficiently. This is a primary way the EVERYONE detoxifies- through our bowels.

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HOW TO GET YOUR

DOSE OF ALOE:

 

I recommend SMALL quantities daily.

Everyone's body ill react differently, so depending on age/weight

your tolerance can be anywhere from 2-8oz of Aloe Vera gel a day.

 

 

NOW Aloe Capsules

 

Strictly Aloe Vera extract to

fulfill your antioxidant, amino acid,

vitamin and mineral fix.

 

(Take NO MORE than 2-3 capsules at once)

 

 

Clutch CLEANSE Veggie Capsules

 

Reduce waistline, eliminate bloating, & cleanse

your lungs, liver, and blood.

 

INGREDIENTS:

Flax Seed, Aloe Leaf, Raspberry Leaf, Rhubarb, Fennel

seed, Ginger root, and Peppermint

 

(For maintenance take ONCE a week, for intense detoxification

take for up to THREE days consistently. 2 CAPSULES after evening meal)

 

Alo Drink

FOREVER LIVING

 

 

 

*** After discovering the fascinating benefits of Aloe,

I plan to being experimenting with this magical plant. POSTS SOON TO COME!! ***

  

 Research From:

Happy and Raw

Marie Claire

GRUB ON-THE-GO

 

I've put my Paleo practice to the test

quite a few times already at multiple restaurants.

I'm sure most of you have either heard of

or visited these chains before : ) 

 

My experience was a lot easier than I had presumed!

 

When looking at the menu (BEFORE HAND: Always look at the menu before you decide/arrive to prepare yourself and have options already laid out), I knew I would not be able to order any type of "wrap" "burrito/taco" "crepe" "pancake" "BBQ" ...you get the point. My acquired plan of action became looking at the "ENTREE PLATE" sections along with side options and possible substitutes.

 

TAKE A LOOK!

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TGIFridays

 

Grilled Chicken Cobb Salad

"Grilled balsamic-marinated all-natural chicken breast served over

 freshly chopped romaine with sliced avocado, grape tomatoes, hard-boiled egg,

applewood-smoked bacon and crumbled bleu cheese with your choice of dressing."

 

** No Cheese / Low Fat Balsamic Dressing (On The Side!!)**

 

 

United Center - Buffet

 

Balsamic Glazed Chicken

Salad (with balsamic dressing)

Sweet Potatoes // Asparagus // Broccoli

 

* Fruit for dessert (FIND YOUR INNER WILL POWER PEOPLE!)**

 

 

Panera Bread

 

TIS THE SEASON !! it's bacccckkk, yahhooo.

Strawberry Poppy seed Chicken Salad

"Chicken raised without antibiotics, romaine, fresh strawberries, blueberries and pineapple, mandarin oranges and pecans with fat-free poppy seed dressing. "

**Sub for Balsamic Dressing and NO SIDE**

 

 

Wildberry Café

 

Create Your Own Omelette

Eggs / Avocado / Chicken Sausage / Broccoli

 

*Sub for fruit instead of toast & pancakes*

 

 

Corner Bakery

 

All American Scrambler

Freshly scrambled eggs with three strips of applewood smoked bacon.

 Substitute chicken apple sausage for an additional charge.

 

*Sub for Chicken Apple Sausage and Fruit side**

 

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" Counting calories becomes completely unnecessary

 when your food doesn't come with labels "

 

3 INGREDIENT GRANOLA BARS

3-INGREDIENT

 GRANOLA BARS
(Paleo-Friendly, duh)

INGREDIENTS

4 Cups of Nuts and/or Seed

( I used chopped pecans, walnuts and almonds)

20 Dates

1/4c Egg Whites

2tbsp Cinnamon and Vanilla

DIRECTIONS1. Preheat oven to 350 degrees

2. In a large bowl, combine all ingredients

3. Prepare 9x13 pan, line with wax paper or

non-stick mat and spray with cooking spray.

4. Press nut mixture into bottom of the pan

5. Bake for 16-18 minutes. Let cool for 5 minutes.

6. Use pizza cutter to slice the bars into rectangles

Ch-Ch-Ch-Chia Bowl

CHIA BREAKFAST BOWL

(pale friendly)

Ingredients

Frozen Blueberries

2tbsp Chia Seeds

1tbsp Flax Seeds

1c Almond Milk

TOPPINGS

1/2 Graze "Super Fruit" Punnet

Cashews

Walden Farms SUGAR FREE ZERO CALORIE Pancake Syrup

Directions

1. Blend all ingredients together

2. Let sit for about 20 minutes, this lets the chia seeds expand and

thicken the mixture

3. Top with desired toppings! 

**TIP:

** If you would like your breakfast bowl to be more thick,

add more chia seeds and let sit longer

Pursuit of Paleo - Day #1

Today, two parts of my life changed

1. I completed my Bachelors degree from UW-Madison and have officially moved back home to Illinois. YAY! I could not be more thrilled to continue my education on Digital Marketing & Analytics and see what life has in store next :)

2. My partner and I have decided to take on the challenge of embracing the "caveman's diet" aka. make our greatest attempt to live a paleo lifestyle.

We set the date of May 17th to begin our lifestyle change for a few reasons. If your going to change one thing, might as well change two? Haha jk. But in actuality, being home has much less distractions, temptations, and "but I only have one week left" excuses, than being away at college. Don't get me wrong, i LOVE college, but it is not exactly the easiest place to say no to margaritas and burrito bowls. NOT TO MENTION, WISCONSIN is not the easiest place to say no to CHEESE! 

This also gave us time to perform some research on the Vegan/Vegetarian/Keto/IIFYM vs Paleo, the history and purpose of a paleo lifestyle, and the logistics of what to do and what NOT to do. We also had the pleasure of witnessing incredible transformations and listening to stories about friend's triumphs, tips and tricks. With this knowledge under our belt, we have gained an immense amount of motivation and determination. We don't expect to know every single rule and create a flawless lifestyle. Mess-ups and cheat meals are bound to happen, we are humans, but we are eager to give it our best shot! 

TODAYS MEALS:

Breakfast: eggs, spinach, broccoli // cantaloupe, pineapple, grapes // sausage patty

Lunch: turkey // broccoli, cauliflower, carrots // pineapple, cantaloupe, melon - Tea

Snacks: Brazil nuts & sunflower seeds & pecans

Dinner: (PICTURED) 
Cranberry Pecan Chicken Salad
 lettuce, dried cranberries, pecans, and chicken with Balsamic Vinegar

Healthy Out-Of-Home

DONT POUT BECAUSE 

YOU CANT EAT OUT

…where there's a will, there's a WAY

I'm going to show you

three occasions where I ate

out on NON-CHEAT days 

and how I ended the day hitting

EVERY macro.

Location

--> Crossroads Bar and Grill in Chicago, IL

FIRSTLY: I checked out the menu before 

we got there to make sure I had some type of guidance

and visual of what the options were.

and didn't open the menu and choose whatever I 

thought sounded the yummiest.

SANDWICHES, SIDES, 

EXTRAS, and CHEESE 

(to choose from)

MY MEAL:

-Grilled Chicken Breast BLACKENED with 

SWISS CHEESE and STEAMED BROCCOLI

TIPS: 

- Avoid any extra sauces

(cajun, bbq, buffalo sauces)

- Be smart with your sides

-Can't fathom getting rid of the

big, thick, burger bun? Eat Half!

AND; I still had Macros left over

for ice cream at the United Center :)

Location

---> Kohan Sushi in Chicago IL

FIRSTLY;

Again, I researched the menu options

before I arrived. I knew i wanted to have the best

of both worlds SUSHI ROLL and CHICKEN VEGETABLES

SO, I made sure to find a place that had both

sushi options and entree options

MY MEAL:

California Roll -> You got your vegetables (cucumber),

your healthy fats (avocado), your carbs (Rice), and your

protein (Crab)

Chicken Teriyaki Entree -> You got your vegetables (carrot,

zucchini, green bean, peppers), your carbs (rice), and

your protein (chicken)

TIPS:

- Avoid Sauce: A lot of rolls include "spicy

mayo" and other variations of mayo/ranch, STAY AWAY. 

AND, boy was I glad I got that teriyaki on the side because

it had the consistency of jello, YUCK STAY AWAY.

Chinese Sauces are FULL of sodium, sugar, and bad things :)

- Say BYE to FRIED: Steer clear of rolls that mention "deep

fried" for obvious reasons! This menu particularly had

many deep fried roll options. no.

- Portion Control: The rice shown in this picture is

half as much as they gave me. Since I have a boyfriend

who likes to get his GAINS, I gave him the other half

so my portion would be about 1/2c. 

ALSO, my eyes are ALWAYS bigger than

my stomach which is my problem when going

out for sushi. I see many many rolls that

i would really love. Not going to lie, there were tons

of rolls I wanted to order along side that California roll,

however after finishing this meal i was SO EXTREMELY full

and thankful I didn't have another roll to take down.

Location

Eggcited Pancake House in Naperville, IL

BREAKFAST, most IMPORTANT MEAL
of THE DAY!

FIRSTLY;
Again, I researched the menu beforehand,
I usually ALWAYS do this when I know
ill be heading out for a meal. 
I knew I wanted something with lots of protein that would
fill me up for the day!

Build your own options are GREAT this way

you can cater your meal to your goals.

MY MEAL:

Egg whites

Mozzarella Cheese

(hard for a Sconnie to skip the cheese)

Spinach

WITH

English Muffin

Fruit

TIPS:

- Side Savvy Substitutions- If you know what type of side

you want, SAY IT. English muffin was not listed as

an option to substitute the toast/pancakes with! 

Explore various side substitutions, here I substituted the 

hash browns for fruit

-Eggcellent- Most restaurants usually ALWAYS offer

egg whites as an egg substation. UTILIZE THIS. Egg whites are

full of PROTEIN, PROTEIN, and PROTEIN. Nothing else.

Very very very little fat and 0 carbs. Awesome go to and will

keep you full!

Dining Out doesn't have to be

a cheat meal!! 

YOU CAN DO IT!

 Be smart, use your sources,

 and

 don't lose your will power

Peanut Butter Protein Snack!

  

I made this recipe to bring to James and I's 

table recruiting for our 

BENCH-A-THON event that we are putting on

 sponsored by BodyBuilding.Com

RECIPE: 

REACTIONS

  

Roomie LOVED it-

Strangers LOVED it-