Viewing entries tagged
Clean Eating


Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016




Day 25 of our Paleo Challenge

Today you January 28 you will post points from 1/27/16 Now that you have experienced the Paleo Way is the Paleo Diet for you?

The only way to figure out what an optimal diet is for you is to experiment and observe. The best way to do that is to remove the “grey area” foods you suspect you might have trouble with, like dairy, nightshades, eggs, etc. for a period of time (usually 30 days is sufficient), and add them back in one at a time and observe your reactions. This “30-day challenge” or elimination diet is what folks like Robb Wolf have recommended for a long time.

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template”.

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

Read more here

Today your fitness challenge is planks! For every 3 minutes of planking you will get 5 points. 3 minutes = 5 points.

Example: I hold my plank for 30 seconds then I rest for 15 seconds, then I hold again for 30 seconds then I rest for 15 seconds, that equals 1 minute. I repeat this process until I have reached 3 minutes...I have earned 5 points!

There are no modifications for this challenge. You must plank for a minimum of 3 minutes to earn points.

the perfect plank




Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)



Day 20 of our Paleo Challenge

Today is Day 20 of our 30 day Paleo Challenge. You will post points from 1/22. How is the sleep going? I find it very challenging because on the days that I work at most I get only about 6 hours sleep. I am really having to work at getting at least 7 or more hours on my off days. I take an occasional supplement to put me into a deeper sleep on my days off. My sleep is much better when my food is on target too! I am feeling so much better when I pay attention to my sleep. Here is an interesting soup recipe and article. I think I might try a small batch and freeze it when we need an immune booster.

This is one of my favorite weekend recipes It does not last long in my house.






Day 19 or our Paleo Challenge

Today 1/22 you will post your points from 1/21.

Fitness Challenge

Today you will perform As Many Push ups As Possible today Day 19 and  post your reps by midnight tonight.

Click HERE to see what counts as a proper push up. This style of push up counts as one (1) rep. no sagging of the knees, hips, or torso. Be honest about your good work.

The modification for this exercise is going to your knees. For every 3 modified push ups you count as (1) rep. All the same standards apply.

Don’t get sloppy. work on form and technique. Good Luck!






Day 17 of our Paleo Challenge

Today is day 17 - 1/20/16. Congratulations you are almost there! Today you will post points from Tuesday January 19th.

Here is a great article on How to Stay Paleo when you are tired and stressed out. 

Breakfast on the Run? There are some choices here that you can do as breakfast, lunch, snacks, and dinner. Great article for posting to your favorites!

How to eat out Gluten Free

Ready for a challenge? Today you will Lunge! You will lunge for 1000 steps.  You earn 500 points for this challenge. Post your 1000 lunge steps for a total of 500 lunges before MIDNIGHT tonight. To Count your lunges - start with the right leg and then the left leg = 1 lunge. They do not need to be weighted like in the picture.







Paleo Challenge Points Jan 2016 Here is your leaderboard standings



Day 16 of our Paleo Challenge

Today is day 16 of your 30 day paleo challenge. Be sure to post your points from yesterday January 18th.

How much protein does your body need? Popular dietary recommendations advise 0.7 and 0.9 grams per pound of body weight (1.5 and 2.0 grams per kilograms)

Your body weight ___________lbs   Multiply by 0.7 = ________ your daily minimum protein in grams

Your body weight ___________lbs Multiply by 0.9 = _________ your daily maximum protein in grams

1 ounce of scale weight Meat, poultry, fish, and seafood = 6-9 grams

1 large to jumbo egg = 6 - 8 grams

1 ounce of nuts = 2 - 6 grams

2 tbsp nut butter = 2 - 6 grams

So a review on your nutrition plan for protein: some of you are just not eating enough animal proteins. (a) porkchop (a) drumstick/thigh (a) piece of tilapia  IS not enough protein in one meal.

Fruits: Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

So a review on your nutrition plan for fruits: MOST all of US are eating way to many servings of fruits. Including raisins, banana chips, dates, figs, bars, and smoothies. Your body will be okay with out all that sugar. So if fat loss is your goal and for most of us it is - then cut back on your fruit intake.



How is your sleep?

Did you know that sleep can hinder your goals?!  Read more about your sleep cycle.




Day 14 of our Paleo Challenge

Today is January 17th, Day 14 of our Paleo Challenge.

This is where you will post your points from January 16th. Only post points that are earned or left.

Congratulations you have made it! Two weeks down - nice work.

Do you or someone you know suffer from headaches?

Ah, headaches! They come out of nowhere and completely ruin an otherwise good day. Headaches can set you back and cause a lot of frustration. The good news is there are easy steps you can take to prevent them and stop them in their tracks.

Are there different types of headaches?

Yes, there are two types of headaches: structural and chemical.

A structural headache occurs because of your structure—something in your body that is being pulled, inflamed, or irritated. This has to do with your alignment, your muscles, or anything that is too tight or too loose. These headaches typically start with pain in the neck, spread to the back of the head and move out from there.

A chemical headache occurs from spasms of the blood vessels that line the scalp. When those blood vessels constrict, there is pain in the nerves around those vessels. Chemical headaches are more diffused in nature, especially near or around the eyes or along the temples. Read more...



Day 13 of our Paleo Challenge

Paleo Challenge Points Jan 2016 Today is Day 13 January 16th of your Paleo Challenge. Today you post points from yesterday 1/15/16

Lets talk about nuts. Can you do your Paleo Challenge with out them?  "I’m sorry to suggest that these incredibly convenient packages of yummy goodness are not the best choice. Did you know that 18 almonds has 168 calories? And about 15 cashews has 165 calories! If you are trying to drop a few L.B.s you might want to rethink your intake of nuts.

If you have health issues that clearly indicate complete avoidance of nuts (like an allergy, sensitivity, unresolved inflammation, leaky gut and/or autoimmune disease), there isn’t a reason to omit them altogether.  Consider nuts an emergency snack food, a special treat, and a lovely way to make salads and veggie dishes a little tastier". Read more here Soaking your nuts are a must in my opinion Read why

I know I hear you saying but I don't have any sensitivities or autoimmune disease. Lets be clear what those definitions mean.

Sensitivities can be defined as waking up with a stuffy nose, seasonal allergies, dry skin, acne, joint pain, headaches, ill health (your sick) You have to remembers your immune system starts in the gut and if you have some issues that you are trying to avoid well....

Inflammation can be defined as FAT! you are trying to lose weight, get rid of the blotted stomach, heart burn, constipation, diarrhea. You get the drift.

Do you take thyroid meds? Then you have an autoimmune issue.



Calories in food and drinks



Day 11 of our Paleo Challenge


Welcome to Day 11 of your 30 day Paleo Challenge. Today January 14th you will record your points from 1/13/16 by Midnight. (As a reminder I will not except posts after Midnight)

I always learn something new from each challenge I do -  and we are only one week and a few days into this challenge and I realized I don't know all of your goals or why you wanted to join this challenge - so if you would be so kind and comment below with your goals and what you'd like to get from your 30 day journey, that would help me further support you along the way.


It just so happens that I received an email today -- perfect timing -- "Three steps to achieve any goal"

Step #1 - A Defined Goal

Okay, before you say this is a "duh", know that most people never actually even get to this step.
Yup, that's right - Step #1 and most people have already quit. Are you still reading? Good, you're not most people.
The TRUTH is that most people are TOO SCARED to actually say their goals out loud.
Most people are embarrassed, or they think they'll fail, or just plain worried about looking stupid.
If you want to achieve anything, you have to be willing to SAY it and BELIEVE it out loud.

Step #2 – A Plan

If you're serious about achieving any goal, you need a plan, a blueprint, a method of how you plan to get there.
"Winging it", isn't gonna cut it.
Admittedly, I'm a fan of winging it. It was my mode of operation for a good 25 years of my life. I rationalized it as being "freeing" rather than what it really was - a lack of discipline.
Now don't get me wrong, there's something awesome about adventuring sometimes without a plan (one of my favorite things), but when it comes to goal completion, you MUST have a plan, a blueprint, A METHOD, for achieving exactly what you want to achieve.
No exception.
No one has ever become successful without some sort of plan.
Whether it's business, finances, or life.
Sure, people have accidentally won the lottery without planning, but they've also accidentally had kids :)
SUCCESS does not happen by accident. Getting your health back does not happen by accident.
As they say, "Failing to plan is planning to fail."

Step #3 – Execution & Discipline

You know what's the hardest part about this whole healthy lifestyle thing?
That's why I ask anyone who is serious about it two questions:
  • How bad do you want it?
  • What are you willing to give up for your goal?
Most people DO NOT ask both questions. They simply talk about what they want without talking about what they're willing to do for the thing they want.
And lets be real...SOMETIMES IT TOUGH! It's real tough! So how do you react when it gets hard?
Remember, one day at a time. You don't have to fight the next years battle in one day. You just need to fight today's battle.
One day at a TIME
Joel from Ultimate Paleo Guide

I can help you finish this challenge with success, but ONLY YOU can decide to keep going when it gets tough. I can't promise it's easy, but it IS worth it. Remember - life is short. Don't let it go by wondering "what if?"

Make this life worth it. It's the only one you got.

You have a new challenge today - how many sit ups can you do in your awaking hours? Click on the link to see what deems as a counted rep, if you don't have a abmat pad no worries you can use a pillow or rolled up towel. Post your sit up reps by MIDNIGHT!! tonight JANUARY 14TH. Good Luck!