Day 23 of our Paleo Challenge

Welcome to Day 23 of your 30 day Paleo Challenge. Today January 26th  you will record your points from 1/25/16 by Midnight. (As a reminder I will not except posts after Midnight)

You are doing everything right - and yet you are still experiencing fatigue, weight gain, blotting, joint  pain, sleeplessness....Read More Here "Stress is a Killer"

You Still need 7-8 hours of sleep.... Read More

Day 22 of our Paleo Challenge

Today is Day 22 = January 25th of our 30 day Paleo Challenge. Today you will post your success from Sunday 1/24/16.

Since we are almost near the end - please share with us how you feel? Are you meeting your goals that you set for yourself?

Under the E = points please share with us what you  have been doing to earn the 2 points.

Fitness Challenge Begins Today.

You will perform As many Up-Up-Down-Down Planks as possible today. For every 10 completed up-up-down-down  you will record 1 point. 10=1 Record and Report your scores tonight before midnight. Try and stay as consistent as possible with this task. 

Along with this challenge you will perform  Wall Sits. You will hold the wall sit as long as possible and rest when you need to. When you are resting the clock stops...and restarts when you get back down into your wall sit. For every 5 minutes of wall sitting you will record 1 point. 5=1 Report your scores tonight before midnight. 

You are all Winners!

Paleo Challenge Points Jan 2016

Day 21 of our 30 day Paleo Challenge

Today is Day 21 = 1/24 of our 30 day Paleo Challenge. You will post your results from 1/23/16

Today your lifestyle change continues to nourish. Looking back at  our menu choices we could all use a little tune up. We tend to gravitate towards eggs for quick protein sources, servings of fruit for our energy sources, blended drinks, bars and raisins for easy fillers.

During these last few days of your challenge your focus will be square meals. You will continue to post your meals each day to earn your one extra point each day which is your Journal Point; J=1.

Your meals don't have to be large as long as they include three out of the four choices; Meat Veggies, Fruit, Fats

Focus on a variety of animal proteins - can you fore-go eggs all together?? Eggs are SO good for us but if you are using them as your only protein source in your square meal then there is a good chance that you may not be getting the recommended daily protein grams.

{How much protein do I need daily? Click here to find out}

Skip the fruits, raisins, and bars as quick go to meals.

Square Meal: a substantial and nourishing meal; It can be described as a meal that consists of meat, veggies, fruit, and fats.

{how do I get enough protein in my meals? Click here to read more}

In between Meals should be a focus of smaller meals - however I understand the need for larabars, raisins, nuts, coconut, etc. these choices are allowed - just try and change up your focus. Ask yourself are you really hungry? when did I eat last? Perhaps reaching for a smaller version of my lunch will satisfy me more than a bar or a big cup of raisins and nuts.

Good news - you continue to earn an extra point daily for charting your daily menu. That's it! Easy Peasy. You won't lose points for not eating non square meals - 10 eggs a week - or that daily LaraBar. Just change your focus this week and enjoy the down hill ride from here.

"People who keep a daily food journal lose more weight then those who don't"

Are you eating to much or to little? Click on the links below to read paleo posts.

Everyday Paleo

Journaling vs. Getting Stuck in the Numbers

New Breakfast Idea Another Breakfast Choice

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. http://www.stayonthehealthypath.com/garlic-soup-a-hundred-times-more-efficient-than-antibiotics/

This is one of my favorite weekend recipes http://crossfitstar.com/2013/01/18/sheppard-pie-aka-cottage-flower-pie/ 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 18 of our Paleo Challenge

Welcome to Day 18 of your 30 day Paleo Challenge. Today January 21st you will record your points from 1/20/16 by Midnight. (As a reminder I will not except posts after Midnight) 

Tell us how many ounces of water you drank yesterday.

15 reasons to start your day with lemon water READ ON

If you are eating Lara Bars - skip them....give these a try? Raw Coconut, Orange and Date Bars with Pink Himalayan Salt - by Healing Family Eats

SQUATS!!! Today you will squat 1000 times. For every 2 squats = 1 point. You will squat a 1000 times for a total of 500 points. Be sure to post your scores by midnight tonight! 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.

GOOD LUCK!

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 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.

Ingredients:

• 1 large onion, diced
• 1 tbsp olive oil
• 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
• 3 celery stalks, diced
• 3 carrots, diced
• 2 tsp ground cumin
• 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
• 1 tbsp ground turmeric
• 2 tsp sea salt
• 1 tsp freshly ground black pepper
• 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
• 3 cups sweet potatoes, peeled and cut into 1-inch pieces
• 8 cups organic vegetable chicken broth
• 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
• 1 lemon, juiced
• optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!

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...