tag:blogger.com,1999:blog-75376860744026353562024-03-05T14:27:26.777-08:00CrossFit KoP NutritionAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-7537686074402635356.post-75873590214005095932015-02-05T10:12:00.001-08:002015-02-05T10:13:48.785-08:00More Treats <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEYSxfk_MC92R4YD3JKgo6QFQhv7vXWRnDy7ga4Lxy8fdMbUgj9siR6OluLQOvcb_1E3f7baxfL30Zslon2u-8pq1Ddv_whcpIH3Tm_BlaOcH-5nmGFVbx9rFYs51vCGJf9X7Ea9tjLZ_l/s1600/Paleo-Nut-Butter-Cups-Reeses-Peanut-Butter-Cup-Substitute.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEYSxfk_MC92R4YD3JKgo6QFQhv7vXWRnDy7ga4Lxy8fdMbUgj9siR6OluLQOvcb_1E3f7baxfL30Zslon2u-8pq1Ddv_whcpIH3Tm_BlaOcH-5nmGFVbx9rFYs51vCGJf9X7Ea9tjLZ_l/s1600/Paleo-Nut-Butter-Cups-Reeses-Peanut-Butter-Cup-Substitute.jpg" height="316" width="320" /></a></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Paleo “Reese’s Cups” (Makes 24 cups/servings) </b></div>
<div style="text-align: center;">
This dairy-, soy-, and gluten-free snack is proof that when there’s a will, there’s a way. If you’re in need of an indulgence or want to bring a conversation-starter to your next potluck, whip up these heavenly bites of chocolate and almond butter. Better yet, store a bunch in your freezer so that you can pop one to kick that next dessert temptation. And you thought Paleo was no fun! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>Ingredients:</b> </div>
<div style="text-align: center;">
1 bag Enjoy Life semi-sweet chocolate mega chunks </div>
<div style="text-align: center;">
½ tbsp coconut ghee or coconut oil </div>
<div style="text-align: center;">
1-2 tbsp or ¾ cup almond butter (crunchy or smooth) </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>Instructions:</b> </div>
<div style="text-align: center;">
Place a mini-muffin foil in each of 24 cups of a mini muffin baking pan. Place the pan somewhere near the stove-top so that it is convenient to transfer ingredients into the cups. Fill a small saucepan a little less than halfway with water and place on stove-top over high heat until it reaches a boil. Place a metal bowl on top of the sauce pan containing the boiling water and reduce the heat to medium. Add chocolate and coconut ghee to the metal bowl, stirring constantly while the ingredients melt together. Once melted and thoroughly mixed, carefully transfer 1 tsp chocolate to each mini muffin tin so that it fully covers the bottom. Making sure to continue mixing the chocolate often enough so that it doesn’t burn, transfer ½ tbsp almond butter to each mini muffin tin, on top of the chocolate layer. Lastly, add another tsp of the melted chocolate on top of the almond butter. Split up any remaining chocolate among the cups. Using a toothpick or your finger, gently swirl the tops of the cups so that the chocolate covers the almond butter entirely. Place the entire mini muffin pan into the freezer. The cups will be ready to eat after about 20 minutes or can be stored longer-term in the freezer.</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-7537686074402635356.post-8734092031170055712014-12-10T18:07:00.002-08:002015-02-05T10:13:35.813-08:00An Easy Appitizer <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYOveYieAcn2vSnnwcnu5ylfsdQMkMk_JYzWQius4MlbUrzuGHPt_PQlZ9t-vE6BR_VEKfaGJ892PS1-G2Kc7_coxASKWcfEIPlYMvunW82Da_mp80x52ruvacziTdhCOY1ryDnrs3hp8-/s1600/DSC_0128.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYOveYieAcn2vSnnwcnu5ylfsdQMkMk_JYzWQius4MlbUrzuGHPt_PQlZ9t-vE6BR_VEKfaGJ892PS1-G2Kc7_coxASKWcfEIPlYMvunW82Da_mp80x52ruvacziTdhCOY1ryDnrs3hp8-/s1600/DSC_0128.JPG" height="213" width="320" /></a></div>
<div style="text-align: center;">
Remove the pits from Medjool Dates</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw9IPRJIjzUSnqzEfuypm3h61h0HjznxTaN1mCoNHl93ZW7glsjmRCWkpyZkqc1BefazpZ3Q-50_gVlzRf2JxLhfQjTqduG5TEzlTm7CseorXREp_CC1K-kYR7rBhg9iisqmMbJJ9p0SAR/s1600/DSC_0129.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw9IPRJIjzUSnqzEfuypm3h61h0HjznxTaN1mCoNHl93ZW7glsjmRCWkpyZkqc1BefazpZ3Q-50_gVlzRf2JxLhfQjTqduG5TEzlTm7CseorXREp_CC1K-kYR7rBhg9iisqmMbJJ9p0SAR/s1600/DSC_0129.JPG" height="213" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju7NHIv5lW5CH6hsuTSnQPfgOzFobdTstKvYbBuu6iKrI8xL2Qc9XViGfbcvce7tOyTrBuu1dUiRu1d5d-Uoiv4zBf4wBhOHA4jz2nChuMz2CGp2Mb80UGCbnsvQGgTJvW4NwWIVmhLSnW/s1600/DSC_0130.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju7NHIv5lW5CH6hsuTSnQPfgOzFobdTstKvYbBuu6iKrI8xL2Qc9XViGfbcvce7tOyTrBuu1dUiRu1d5d-Uoiv4zBf4wBhOHA4jz2nChuMz2CGp2Mb80UGCbnsvQGgTJvW4NwWIVmhLSnW/s1600/DSC_0130.JPG" height="213" width="320" /></a></div>
<div style="text-align: center;">
Slice them in partially in half...stuff with goat cheese</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyaPHFmmgEDgNZm9Q_Uce6Z9pkWhuJamMG56RlRU02I2XjRjcuPLb_i9KnCn4uwZmu3QkNSYXOuC53R6ZhxKP2aZodmlxGse4imAZcSBlQthF_1g5sORYB3f5fF_vG23M-XdclBG7GgIaK/s1600/DSC_0131.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyaPHFmmgEDgNZm9Q_Uce6Z9pkWhuJamMG56RlRU02I2XjRjcuPLb_i9KnCn4uwZmu3QkNSYXOuC53R6ZhxKP2aZodmlxGse4imAZcSBlQthF_1g5sORYB3f5fF_vG23M-XdclBG7GgIaK/s1600/DSC_0131.JPG" height="213" width="320" /></a></div>
<div style="text-align: center;">
and top with a pecan...sure to be a crowd pleaser, </div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-45288067178283164432014-11-07T17:12:00.002-08:002014-12-10T18:07:51.018-08:00My Favorite Chocolate Chip Cookies <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrXcjWAmJ_sgzIiFPRq8LX1H_IfqD5x9LvK6M2sIW4eD1WnpeOKqv0ozJ8BkrIrLpzf21VAz19yM3uIrPqqjftTb6DT_7KwHpzuLQ6aK6hUmccv_GpcwH6ESshw40Uwv5kdZ4E-ZdexDT/s1600/DSC_0122+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrXcjWAmJ_sgzIiFPRq8LX1H_IfqD5x9LvK6M2sIW4eD1WnpeOKqv0ozJ8BkrIrLpzf21VAz19yM3uIrPqqjftTb6DT_7KwHpzuLQ6aK6hUmccv_GpcwH6ESshw40Uwv5kdZ4E-ZdexDT/s1600/DSC_0122+2.JPG" height="213" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>Ingredients: </b></div>
<div style="text-align: center;">
1 tsp Baking Soda </div>
<div style="text-align: center;">
1 tsp Salt </div>
<div style="text-align: center;">
1 tsp Pure Vanilla Extract </div>
<div style="text-align: center;">
1 1/2 cup Semisweet Chocolate Chips </div>
<div style="text-align: center;">
1/2 cup Organic Coconut Oil, unrefined </div>
<div style="text-align: center;">
1/2 cup Grade B Maple Syrup </div>
<div style="text-align: center;">
2 whole Pastured Eggs </div>
<div style="text-align: center;">
3 cup Blanched Almond Flour </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>Process:</b></div>
<div style="text-align: center;">
Preheat oven to 375°F.
In a medium-sized mixing bowl combine dry ingredients.
In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.
Pour wet ingredients into dry and beat with hand mixer until combined.
Melt coconut oil, pour into batter, and continue to blend until combined.
Stir in chocolate chips.
On a parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size.
Bake for 15 minutes.
Let cool and serve with coconut milk.
</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-72038797479411642382014-09-26T18:56:00.001-07:002014-09-26T18:56:20.958-07:00Sticky Apple Bars<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg99GEKemSkGPr3vaMwrowRWrrWPWLB0SjDzFOOFo4y23mLALP_Hhhi2G8DCpP4wtkfDHj31ezGasCnNMSCRdVSOevVv_GOXPL4Y-mDTVKGr9uuuf1uBcke_olsE3HNyheMega07O_SUuJ7/s1600/sticky-applebars3-300x225.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg99GEKemSkGPr3vaMwrowRWrrWPWLB0SjDzFOOFo4y23mLALP_Hhhi2G8DCpP4wtkfDHj31ezGasCnNMSCRdVSOevVv_GOXPL4Y-mDTVKGr9uuuf1uBcke_olsE3HNyheMega07O_SUuJ7/s320/sticky-applebars3-300x225.jpg" /></a><br />
<span style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; line-height: inherit;"><br /></span>
<span style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; line-height: inherit;">Serves: </span><span itemprop="recipeYield" style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; line-height: inherit; margin: 0px; padding: 0px;">4-6</span><br />
<div class="divERSHeadItems" style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; margin: 0px 0px 10px; padding: 0px;">
<div style="line-height: inherit; padding: 0px;">
</div>
</div>
<div class="ERSIngredients" style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; margin: 0px 0px 10px; padding: 0px;">
<div class="ERSIngredientsHeader ERSHeading" style="clear: none; font-size: 1.4em; font-weight: bold; line-height: inherit; margin: 1em 0px; padding: 0px;">
Ingredients</div>
<div class="ERSSectionHead" style="font-weight: bold; line-height: inherit; margin: 3px 0px; padding: 0px;">
Crust</div>
<ul style="font-size: 13px; line-height: inherit; list-style: none; margin: 0px; padding: 0px;">
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">12 medjool dates, pits removed</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">1 cup almond butter</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">¼ cup <a href="http://tinyurl.com/7wdl3gx" style="margin: 0px; padding: 0px; text-decoration: none;">Raw Honey</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">¼ cup <a href="http://tinyurl.com/8877uez" style="margin: 0px; padding: 0px; text-decoration: none;">Unsweetended Shredded Coconut</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">½ cup <a href="http://tinyurl.com/7klfa29" style="margin: 0px; padding: 0px; text-decoration: none;">Coconut Cream Concentrate</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">1 teaspoon cinnamon</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">pinch of salt</li>
</ul>
<div class="ERSSectionHead" style="font-weight: bold; line-height: inherit; margin: 3px 0px; padding: 0px;">
For the toppings</div>
<ul style="font-size: 13px; line-height: inherit; list-style: none; margin: 0px; padding: 0px;">
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">3 apples, cored and thinly sliced</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">3 tablespoons <a href="http://tinyurl.com/7gyej6l" style="margin: 0px; padding: 0px; text-decoration: none;">Gold Label Virgin Coconut Oil</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">½ cup walnuts, roughly chopped</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">¼ cup <a href="http://tinyurl.com/7wdl3gx" style="margin: 0px; padding: 0px; text-decoration: none;">Raw Honey</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">2 tablespoons <a href="http://tinyurl.com/7klfa29" style="margin: 0px; padding: 0px; text-decoration: none;">Coconut Cream Concentrate</a></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">pinch of cinnamon</li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; background-repeat: initial initial; line-height: inherit; list-style: disc inside; margin: 0px 0px 10px 10px; padding: 0px;">pinch of salt</li>
</ul>
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</div>
<div style="line-height: inherit; padding: 0px;">
</div>
</div>
<div class="ERSInstructions" style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; margin: 0px 0px 10px; padding: 0px;">
<div class="ERSInstructionsHeader ERSHeading" style="clear: both; font-size: 1.4em; font-weight: bold; line-height: inherit; margin: 1em 0px; padding: 0px;">
Instructions</div>
<ol style="font-size: 13px; line-height: inherit; list-style: none; margin: 0px; padding: 0px;">
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">First make your crust. Add all ingredients for the crust to a food processor. (you may need to heat up your coconut cream concentrate aka coconut butter)</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">Put crust ingredients in an 8×8 or 9×9 glass baking dish, press down until evenly distributed.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">Now heat up a large skillet under medium heat. Add your coconut oil then your sliced apples.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">Once apples begin to become soft, add your walnuts. Be sure to continuously stir so the apples and walnuts do not burns.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">Once apples are wilted, add your honey and coconut cream concentrate along with cinnamon and salt.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">When all ingredients are incorporated, pour mixture on top of crust and press flat. Put in the fridge to harden for 30-45 minutes.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; line-height: inherit; list-style: decimal outside; margin: 0px 0px 6px 30px; padding: 0px;">Cut into squares and serve!!</li>
</ol>
</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-65449829133999037062014-09-26T18:44:00.003-07:002014-09-26T18:44:58.970-07:00Paleo Tex-Mex Hash<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKQpXiowyAE21cZlHbLwzTUbcNVDbaz1nrINCFftz-Rp56TjVnQ4TFJJV0NK3k7ogb176v6S9H4T1WkoMQZS8iAwJAlRW6gO_OXXoDYvKOjbqLer5a_ia64kZq04ltEWqQY_noO4QoAzM/s1600/DSC_0020.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKQpXiowyAE21cZlHbLwzTUbcNVDbaz1nrINCFftz-Rp56TjVnQ4TFJJV0NK3k7ogb176v6S9H4T1WkoMQZS8iAwJAlRW6gO_OXXoDYvKOjbqLer5a_ia64kZq04ltEWqQY_noO4QoAzM/s1600/DSC_0020.JPG" height="213" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpk2_v894CTXkLVQuYqtbP9B0q750cXEJiDTLvdqM6nG0doPbnmz41_GoPOwd1_EQq2c69P3lpdF0kE16V56D1m_Xmfx5YyShGIXlLpGsCGNBqLbVPyFGoKQDGap8TN4yZLtLxBsk8Vg5E/s1600/DSC_0023+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpk2_v894CTXkLVQuYqtbP9B0q750cXEJiDTLvdqM6nG0doPbnmz41_GoPOwd1_EQq2c69P3lpdF0kE16V56D1m_Xmfx5YyShGIXlLpGsCGNBqLbVPyFGoKQDGap8TN4yZLtLxBsk8Vg5E/s1600/DSC_0023+2.JPG" height="213" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<b>Paleo Tex-Mex Hash</b></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Ingredients </div>
<div class="MsoNormal" style="text-align: center;">
2 sweet potatoes</div>
<div class="MsoNormal" style="text-align: center;">
1 teaspoon coconut ghee/or oil</div>
<div class="MsoNormal" style="text-align: center;">
1 sweet onion chopped</div>
<div class="MsoNormal" style="text-align: center;">
1 pound grass fed beef</div>
<div class="MsoNormal" style="text-align: center;">
1 ½ teaspoons Himalayan pink sea salt</div>
<div class="MsoNormal" style="text-align: center;">
1 teaspoon minced garlic</div>
<div class="MsoNormal" style="text-align: center;">
½ jalepeno</div>
<div class="MsoNormal" style="text-align: center;">
1 -4 oz can<span style="mso-spacerun: yes;">
</span>green chilies (drained)</div>
<div class="MsoNormal" style="text-align: center;">
1 ½ teaspoon cumin</div>
<div class="MsoNormal" style="text-align: center;">
1 teaspoon chili powder</div>
<div class="MsoNormal" style="text-align: center;">
½ teaspoon paprika</div>
<div class="MsoNormal" style="text-align: center;">
¼ teaspoon cayenne</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Shred potatoes into noodle like strips with a grater, Julienne
peeler or “Zoodler”.</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Add coconut ghee or oil (and possibly olive oil) to a large sauté pan over medium
heat and once melted add the chopped onion. Once the onions become translucent
add the ground beef and ½ teaspoon of the salt and cook until most of the meat
is no longer pink. (It’s important not to overcook the meat because it will be
overdone but the time the entire dish is finished cooking)</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Add Garlic, chopped jalapenos, chilies and spices
(including the remaining salt) to the pan. </div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Mix all ingredients into the pan, stirring in a handful of
the sweet potatoes at a time. </div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Cover the pan let cook for 5 minute, repeat the process as
needed until the sweet potatoes are the desired softness. </div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;">Topping suggestions:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: center;">
Eggs, Avocado, guacamole, chopped tomatoes or salsa. (Cheese if you like dairy-not Paleo)</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;">Nutrition facts</b>
(per serving) 335 Calories, 22g protein, 20g carbohydrates, 3 g fiber, 18 g fat</div>
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Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-16110125398128403942014-07-02T07:07:00.000-07:002014-07-02T07:16:21.014-07:0010 Ways to Make Eating Gluten-Free Easy: written by Jennifer Fugo <div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRrXdGZq25FLbdOi9DMT3rOeieQCy4EjCwMUGQjF7u2j1YGOne1KJWLGw5ZQ-CBen_Sn_7fW9JCINgHReHb1IWQ378OEGzXXKGV5LlTV6Qr-VEa2AsndjBxblAO4Z0C9V_sACcbz_uukpn/s1600/eatrealfood.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRrXdGZq25FLbdOi9DMT3rOeieQCy4EjCwMUGQjF7u2j1YGOne1KJWLGw5ZQ-CBen_Sn_7fW9JCINgHReHb1IWQ378OEGzXXKGV5LlTV6Qr-VEa2AsndjBxblAO4Z0C9V_sACcbz_uukpn/s1600/eatrealfood.jpg" height="234" width="320" /></a></div>
<br />
One of the biggest hurdles to making any diet change is actually doing
it. Whether it's finding a new job, trying a new movement at the gym or
deciding to clean up your diet, the act of DOING IT is typically where
people either get stuck. That problem is no different for those who
decide to give a gluten-free diet a try.</div>
<div>
<br /></div>
<div>
When I was diagnosed with gluten sensitivity in
2008, I was given 3 websites to help me and wished good luck. I went
from a fairly traditional Italian diet of pasta and bread to one that
slowly evolved into something much healthier today. The point is that
my transition didn't happen overnight, but is the culmination of many
baby steps taken each day... which mirrors the phrase I always tell
clients -- "Rome wasn't built in a day". </div>
<div>
<br /></div>
<div>
If you're really serious about eating better (and
reducing or entirely removing gluten), start by learning the basics of
what gluten is and where it hides out. Talk to others who've done it
and see what two or three steps really helped them make a change and see
if your significant other or a friend will do this with you. Remember
that taking stock of the new landscape to which you're headed will make
the transition easier.</div>
<div>
<br /></div>
<div>
Here's a few points that I find often help people make eating gluten-free easier:</div>
<div>
<br /></div>
<div>
1)
Know the basics about where gluten hides. Typically gluten exists in
foods that contain any part or derivative of barley, rye, <a href="http://www.glutenfreeschool.com/2011/08/08/oats-gluten/" target="_blank">oats (which aren't automatically gluten-free)</a>,
wheat and spelt. To remember this, use the acronym BROWS. Granted the
list of grain and cousins of wheat is longer than this, but these are
the most typical problem areas you'll encounter and can make explaining
to people where gluten comes from a lot easier. Also, be aware that the
label "wheat free" does not mean "gluten free" since gluten is found in
more than just wheat.</div>
<div>
<br /></div>
<div>
2) Focus on foods that are naturally gluten-free.
Most everything in the produce aisle is gluten-free. Meats, fish,
nuts, seeds... all are as well. Unless you've got celiac disease or you
know you're gluten sensitive, then looking for a gluten-free label
isn't as important and can often lead to having blinders on to the food
that just happens to be gluten-free.</div>
<div>
<br /></div>
<div>
3) Plan your meals. I know... it's not sexy. Meal
planning isn't something that will make you jump up and down with joy,
but it is a life skill that will not just ensure you'll have food on
hand for your week, but can also save you a ton of money since on
average people throw out about 25 to 40% of the food they buy. That
waste is literally throwing money in the trash, my friends. If you want
to see what a meal plan looks like, you can <a href="http://www.glutenfreeschool.com/gift" target="_blank">download this free resource</a> or <a href="http://amzn.to/1knwNbc" target="_blank">my book</a> that guides people step-by-step through the process. </div>
<div>
<br /></div>
<div>
4) Make the recipes come to you! Sign up for
newsletters or updates from sites you love so that new recipes are sent
to you rather than having to search for them. Create a folder in your
inbox just for them and drop in those that sound good to make later.
Before you know it, you won't need to search for them when you're meal
planning, except when you don't have one, you can...</div>
<div>
<br /></div>
<div>
5) Ask Google questions about food. If you don't
have a recipe in your inbox or bookmarked on your computer, use Google
to search for something. I'd recommend adding the word "paleo" to the
search because most "gluten-free" recipes are loaded with so many weird
and unnecessary ingredients that your head will spin. If you want to
make chili, type in "paleo beef chili recipe" and plenty of options will
come up. To make it gluten-free (which is less restrictive than
paleo), add in rice and beans.</div>
<div>
<br /></div>
<div>
6) Enjoy your social life and dine out easily! Use
apps like "Find Me Gluten-Free" and search for restaurants no matter
where you are that cater to gluten-free diners like yourself. Depending
on how strict you need to be will determine how much research you may
want to do about a restaurant before eating there. An easy go-to-option
is typically a salad with grilled, baked or broiled protein on top.
Beware of anything fried because unless a restaurant has a dedicated
fryer (which most do not), whatever comes out of it is contaminated with
gluten even though something like tortilla chips (made from corn) or
real potato french fries inherently don't contain gluten.</div>
<div>
<br /></div>
<div>
7) Replace the gluten intelligently. If you love bread, try making your own paleo bread instead. <a href="http://www.elanaspantry.com/?s=bread" target="_blank">Elana's Pantry has some great (and easy) recipes</a>.
Use lettuce or collard greens to create a wrap. You can also try rice
wraps, large nori sheets, or even paleo wraps made from coconut. Pasta
can be replaced with gluten-free versions (there are plenty on the
market), but consider <a href="http://www.amazon.com/gp/product/B0007Y9WHQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0007Y9WHQ&linkCode=as2&tag=glufresch-20&linkId=7DKSVIUZ7JGOZS5M" target="_blank">buying a spiralizer</a>
and making your own pasta from sweet potatoes or zucchini which cooks
in minutes. Try making pizza crust from cauliflower and substitute
flour with more nutrient dense options like coconut or almond.</div>
<div>
<br /></div>
<div>
8) Get (and use) the appliances that actually save
you time. Start using a crockpot to cook food overnight or while you're
at work. (No, it won't burn your house down) A rice cooker is great
(which can be purchased for about $17 from Target) and can cook rice and
other gluten-free grains without much attention required of you.
High-speed blenders, though expensive, are well worth their weight in
gold because of how much they can do so quickly. You can make soft
serve ice cream, non-dairy milks, coconut milk, flours, soups,
smoothies, etc. in these incredibly powerful machines.</div>
<div>
<br /></div>
<div>
9) Beware of anything that ends up on your mouth.
That means you should check your lipsticks, glosses and balms. Gluten is
a common ingredient in these products because it helps provide the
consistency we as consumers are used to. Even though these items are
applied to the outside of your mouth, you will end up eating it. Also <a href="http://www.glutenfreeschool.com/2013/11/18/dentist-gluten-free-friendly/" target="_blank">swap out your dental products</a>
such as toothpaste, mouthwash and floss for those without gluten.
Again... if it goes in your mouth, you will end up ingesting gluten if
it's present in the product.</div>
<div>
<br /></div>
<div>
10) Have fun! Make dinner dates with friends who are
interested in or on board with your new way of eating. Cooking with
others is a great way to learn and enjoy new dishes. Buy one new spice
each week, google how to use it (or <a href="http://www.amazon.com/gp/product/1584796952/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1584796952&linkCode=as2&tag=glufresch-20&linkId=S2PTAMS53BVOTDMC" target="_blank">get The Spice Bible</a>
and learn how to pair spices properly), and start making flavorful
dishes that you and your family love. Eat foods that you actually like
and slowly build upon them giving yourself permission to try new ones
with an open mind. </div>
<div>
<br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; white-space: pre-wrap;"></span></span></span></div>
<div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; white-space: pre-wrap;"></span></span></span></div>
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<div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; white-space: pre-wrap;"><br /><br />About Jennifer:<br />She is the founder of Gluten Free School and teaches gluten-sensitive individuals simple, savvy and empowering steps to get healthy. Living gluten-free since early 2008 after a gluten sensitivity diagnosis, she knows what it's like to feel overwhelmed by the cost and seemingly complicated aspects of going gluten-free. A sought-after expert, advocate & speaker about healthy, gluten-free living, Jennifer has been featured on Dr. Oz, Yahoo! News, eHow, CNN, and Philadelphia Magazine and is the author behind the ground-breaking book <a href="http://amzn.to/1knwNbc" target="_blank">"The Savvy Gluten-Free Shopper: How to Eat Healthy without Breaking the Bank"</a>.</span></span></span></div>
<div class="im adL">
</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-64252912478687692422014-06-02T05:00:00.000-07:002014-06-03T05:18:04.089-07:00Two Ingredient Pancakes…Gluten Free, Flourless, & Full of Protein<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFMXGroBgvuWdU4lqHSsma3kLU4UgGYZ0ysEeGtSLmz5efft1xH2k-WQp56SGgI3Ra9-YdwXy5T6cLl3krpkZM555iAB7UHdxxy40z9Y78_2Djf-75pl-_grTCiX4_GHpQ96GSzHNCErsg/s1600/pancakes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFMXGroBgvuWdU4lqHSsma3kLU4UgGYZ0ysEeGtSLmz5efft1xH2k-WQp56SGgI3Ra9-YdwXy5T6cLl3krpkZM555iAB7UHdxxy40z9Y78_2Djf-75pl-_grTCiX4_GHpQ96GSzHNCErsg/s1600/pancakes.jpg" height="240" width="320" /></a></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<b>Directions:</b><br />
Mash 1 ripe banana well, add in 1 egg </div>
<div>
<div style="text-align: center;">
<br />
Warm non stick or cast iron pan to medium, use coconut oil or butter or non-stick spray of choice. Cook
silver dollar size pancakes 30 seconds on each side and serve.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Serve with fresh berries, this was easy and delicious!</div>
<br /></div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-64821845464660080172012-07-17T19:28:00.000-07:002012-07-17T19:28:24.932-07:00<div class="separator" style="clear: both; text-align: center;">
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<br />
<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
<strong>Antioxidant-Related Health Benefits</strong></div>
Like most of its fellow cruciferous vegetables, kale has been studied
more extensively in relationship to cancer than any other health
condition. This research focus makes perfect sense. Kale’s nutrient
richness stands out in three particular areas: (1) antioxidant
nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer
nutrients in the form of glucosinolates. Without sufficient intake of
antioxidants, our oxygen metabolism can become compromised, and we can
experience a metabolic problem called “oxidative stress.” Without
sufficient intake of anti-inflammatory nutrients, regulation of our
inflammatory system can become compromised, and we can experience the
problem of chronic inflammation. Oxidative stress and chronic
inflammation — and the combination of these metabolic problems — are
risk factors for development of cancer. We’ve seen research studies on 5
specific types of cancer — including bladder cancer, breast cancer,
colon cancer, ovarian cancer, and prostate cancer — and intake of
cruciferous vegetables (specifically including kale). As a group, these
studies definitely show cancer preventive benefits from kale intake, and
in some cases, treatment benefits as well.<br />
Kale’s cancer preventive benefits have been clearly linked to its
unusual concentration of two types of antioxidants, namely, carotenoids
and flavonoids. Within the carotenoids, lutein and beta-carotene are
standout antioxidants in kale. Researchers have actually followed the
passage of these two carotenoids in kale from the human digestive tract
up into the blood stream, and they have demonstrated the ability of kale
to raise blood levels of these carotenoid nutrients. That finding is
important because lutein and beta-carotene are key nutrients in the
protection of our body from oxidative stress and health problems related
to oxidative stress. Increased risk of cataracts, atherosclerosis, and
chronic obstructive pulmonary disease (COPD) are three such problems.
Also among these chronic health problems is cancer since our overall
risk of cells becoming cancerous is partly related to oxidative stress.<br />
Within the flavonoids, kaempferol is a spotlight antioxidant in kale,
followed by a flavonoid called quercitin. But recent research has also
made it clear that at least 45 different antioxidant flavonoids are
provided in measurable amounts by kale. This broad spectrum of flavonoid
antioxidants is likely to be a key to kale’s cancer-preventive benefits
and benefits that we expect to be documented for other health problems
stemming from oxidative stress.Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-14503955704633226842012-04-24T06:14:00.001-07:002012-04-24T06:16:06.965-07:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Hx4D4AXvIKvX1g6eqy7TDld9yLZEwurOVbmJyI_nvHbgOuKOJZ60kiAYa8BIdxLn8hj7v5JOmFyCi9uKAZeN-qIq0fOCNwEnwDx6mBZeXHTaPPFWSv8En0E0hRnWjGg202u09gyDIJfs/s1600/chocoCookieBites.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Hx4D4AXvIKvX1g6eqy7TDld9yLZEwurOVbmJyI_nvHbgOuKOJZ60kiAYa8BIdxLn8hj7v5JOmFyCi9uKAZeN-qIq0fOCNwEnwDx6mBZeXHTaPPFWSv8En0E0hRnWjGg202u09gyDIJfs/s400/chocoCookieBites.jpg" alt="" id="BLOGGER_PHOTO_ID_5734955217998413762" border="0" /></a><span style="font-size:130%;"><br style="font-weight: bold;"><br style="font-weight: bold;"><br style="font-weight: bold;"></span><div style="text-align: center;"><span style="font-size:130%;"><span style="font-weight: bold;">Dynamite Chewy Chocolate Cookies</span></span><br /><br />3 beaten to a peak egg whites...Then fold in:<br />1 cup cocoa, 1/2 cup finely chopped walnuts<br />dash sea salt, 1 t. vanilla<br />1/3 c. maple syrup<br />Bake 350 @ 8 minutes</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-49140987583300980592012-04-23T19:33:00.002-07:002012-04-23T19:35:36.653-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTXwP0o7L-OzuFWT4zfPizlhQVLxDWU9WazqPk89CH3uyfHIyhVt1lVUS-ZThjit2VTp7piASdXpboFz20-C7ms-B0llyVFZ2JRLD-N-NWppzlxrgPfvA-EKGKQjSHadMAYct0LYJ7us0/s1600/Healthier_Peanut_Butter_Balls.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTXwP0o7L-OzuFWT4zfPizlhQVLxDWU9WazqPk89CH3uyfHIyhVt1lVUS-ZThjit2VTp7piASdXpboFz20-C7ms-B0llyVFZ2JRLD-N-NWppzlxrgPfvA-EKGKQjSHadMAYct0LYJ7us0/s400/Healthier_Peanut_Butter_Balls.jpg" alt="" id="BLOGGER_PHOTO_ID_5734790248943240946" border="0" /></a><br /><br /><div style="text-align: center;"><span style="font-weight: bold;">Almond Butter Balls</span><br /><br />Servings: 20 pieces<br />Preparation Time: 1 hour total<br /><br /><span style="font-weight: bold;">For Almond Butter filling:</span><br /><br /> * 3/4 cup natural crunchy almond butter<br /> * 1/4 cup honey (or maple syrup)<br /> * pinch of sea salt<br /> * 1/2 cup coconut flour<br /><br />For chocolate coating:<br /><br /> * 4 oz. dark chocolate, melted<br /> * 1 teaspoon coconut oil<br /><br />In a medium bowl, mix together the almond butter, honey and a pinch of sea salt. Add in the coconut flour gradually– starting first with a 1/4 cup, then adding it in a tablespoon at a time until a "dough" forms. I ended up using a 1/2 cup of coconut flour, but it may vary depending on the texture of your almond butter.<br /><br />Using a cookie scoop, drop the dough by rounded tablespoons onto a pan lined with parchment paper. (Roll with your hands to make them smooth, if you like.) Place them in the freezer to set for 30 minutes.<br /><br />After 30 minutes, melt the chocolate together with the coconut oil. (I used an oven-safe bowl– 5 minutes at 400F– but any method works!)<br /><br />Remove the almond butter balls from the freezer, and dip each one into the melted chocolate mixture, coating each one thoroughly. Return the chocolate-covered balls to the parchment paper to set. There will inevitably be some areas that won't get covered (where your fingers touched), so feel free to spoon some extra chocolate over the tops when they've all been dipped!<br /><br />Return the balls to the freezer to set for another 30 minutes, then serve. They are delicious when served cold, or at room temperature!<br /><br />I recommend storing them in the fridge or freezer for longer shelf-life.</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-7537686074402635356.post-68625396739683392872012-04-23T18:24:00.001-07:002012-04-23T18:24:42.202-07:00<div align="center"><strong></strong><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDYgOZDR2X0t9gUour8RDbPXiFE4Ma85GfsxNQ6-r4NKpJD3TOC2I615NXEcQ-AvSpwrafSVUOxqrRQ6gcvoPNvuxRYpY4QazZceCCHM8icwSPdXKonxXxNbVQGHZ5bn970zvjnZxB0HA/s1600/A-Tale-of-Two-Meals-v3.png"><img id="BLOGGER_PHOTO_ID_5733671144065805746" style="display: block; margin: 0px auto 10px; width: 125px; cursor: pointer; height: 400px; text-align: center;" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDYgOZDR2X0t9gUour8RDbPXiFE4Ma85GfsxNQ6-r4NKpJD3TOC2I615NXEcQ-AvSpwrafSVUOxqrRQ6gcvoPNvuxRYpY4QazZceCCHM8icwSPdXKonxXxNbVQGHZ5bn970zvjnZxB0HA/s400/A-Tale-of-Two-Meals-v3.png" border="0" /></a><br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-58121862097460328522012-02-15T16:44:00.000-08:002012-02-15T16:52:29.371-08:00<div style="text-align: center;"><span style="font-size:130%;"><span style="font-weight: bold;">Butternut Squash "paleo" Lasagna </span></span><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic7W7kD-KlDE_7-jSU-OgVWG5beH439g-xECVyTrmpD1YHGjg5GnYq_r2FUvQ1eLi56T3DgofN1nWNKgiv8B2ob2jZjKF-7gMx7wedHSDhwSrjfMBxNU22R3zyNFS27WmfewXl5A5uVQ-Z/s1600/DSC_0259.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic7W7kD-KlDE_7-jSU-OgVWG5beH439g-xECVyTrmpD1YHGjg5GnYq_r2FUvQ1eLi56T3DgofN1nWNKgiv8B2ob2jZjKF-7gMx7wedHSDhwSrjfMBxNU22R3zyNFS27WmfewXl5A5uVQ-Z/s400/DSC_0259.JPG" alt="" id="BLOGGER_PHOTO_ID_5709528521235091842" border="0" /></a><br />coat bottom of pan with tomato sauce<br />slice up 1 butternut squash and layer "like pasta"<br />layer on basil<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV-7QZ_GgdW2sd5eKFc2QbT5Wtlyyobbn2k8cpT4wjFXx1_XKi1QUnA2jBf6oiwXU-_l8boJqWZ37ak33A-wUsFmk0RKATAU3gBZLKiyEd6d286wA2SG2pRE7E0HWc2Q8FMT8r35vrBWx9/s1600/DSC_0260.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV-7QZ_GgdW2sd5eKFc2QbT5Wtlyyobbn2k8cpT4wjFXx1_XKi1QUnA2jBf6oiwXU-_l8boJqWZ37ak33A-wUsFmk0RKATAU3gBZLKiyEd6d286wA2SG2pRE7E0HWc2Q8FMT8r35vrBWx9/s400/DSC_0260.JPG" alt="" id="BLOGGER_PHOTO_ID_5709528531576906162" border="0" /></a><br />saute sausage (I used 1/2 spicy 1/2 mild) 6 links with 1/2 onion, one pepper, 1 garlic clove, olive oil and basil<br /><br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhrXzylC7S9pKoEUk5b4nMBbMt8VT600OlIoRaXN45bGFPyMfTcrcO5fDGL3voW0zSXk0WyAT0BkivMkHuqbKCV69jqx57E2YLGRc9boGfcxm8aq3m9celZaXEWBis0gd8gVDRxWOizcDx/s1600/DSC_0267.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhrXzylC7S9pKoEUk5b4nMBbMt8VT600OlIoRaXN45bGFPyMfTcrcO5fDGL3voW0zSXk0WyAT0BkivMkHuqbKCV69jqx57E2YLGRc9boGfcxm8aq3m9celZaXEWBis0gd8gVDRxWOizcDx/s400/DSC_0267.JPG" alt="" id="BLOGGER_PHOTO_ID_5709528566011738226" border="0" /></a><br />layer until you have used all of your ingredients bake at 400 degrees for 45 minutes<br /><br />...enjoy<br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-11758963707247682372011-12-25T16:34:00.000-08:002012-01-22T16:38:52.313-08:00<div style="text-align: center;"><span style="font-weight: bold;">Chloe's Coconut Christmas Cookies</span><br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgeWoYroUgvdO14iwWAq8k0OemZnc4ciYImCe2_obrtpEAZgF4_6yErJ52qjeBPEQiuD6iy2AerBT_w4gN0VswdrfSZ6RXS75acSZyzaxxCiGVbCU2SS7y6hBbLEDJjerGEUb7DP-aA_l/s1600/DSC_0236.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgeWoYroUgvdO14iwWAq8k0OemZnc4ciYImCe2_obrtpEAZgF4_6yErJ52qjeBPEQiuD6iy2AerBT_w4gN0VswdrfSZ6RXS75acSZyzaxxCiGVbCU2SS7y6hBbLEDJjerGEUb7DP-aA_l/s400/DSC_0236.JPG" alt="" id="BLOGGER_PHOTO_ID_5700619637604156626" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NkFI54oeJJVBb4wtkTQy5dEoprYuTT1mMpSTU6qtuzQkiwa0Mb6hST9HH4fe8rDHOOE9kyCaqWFYxg2SHj_e6RSqqljuGf-0FawKlfP6h2Vpa2wSJXivVVgFJ_07WSSXefhxsLgt19ye/s1600/DSC_0237.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NkFI54oeJJVBb4wtkTQy5dEoprYuTT1mMpSTU6qtuzQkiwa0Mb6hST9HH4fe8rDHOOE9kyCaqWFYxg2SHj_e6RSqqljuGf-0FawKlfP6h2Vpa2wSJXivVVgFJ_07WSSXefhxsLgt19ye/s400/DSC_0237.JPG" alt="" id="BLOGGER_PHOTO_ID_5700619923120566594" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl1qRumT1_eDLtggSBCAd0DaR1mkPeWxWcO3h_pUcDdBIufIbdR-6evtwYrIS4Z_QFVduawl7u14F5KZzPPkkRXHpSfP5rB_L2UxAwMEBAnj_5t0qW6Cpb_kxTA638DaRf4zzRUipq0hoU/s1600/DSC_0240.JPG"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiON0iMopz5IlPDTQn7OCuEsmPAICnJyidbcExIT2NwkAAUcg3vemWD11z59aoWW9HCfippFzTxdrxinLJLkxR8EK3huRxhvebf-FA2P9bAiH3nx4TGguUPiwLl8z4IJLycClDz68imla8k/s1600/DSC_0241.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiON0iMopz5IlPDTQn7OCuEsmPAICnJyidbcExIT2NwkAAUcg3vemWD11z59aoWW9HCfippFzTxdrxinLJLkxR8EK3huRxhvebf-FA2P9bAiH3nx4TGguUPiwLl8z4IJLycClDz68imla8k/s400/DSC_0241.JPG" alt="" id="BLOGGER_PHOTO_ID_5700619616920748674" border="0" /></a>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-41914351036165052752011-06-14T18:08:00.000-07:002011-06-14T18:14:44.449-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpT8Kt5sTNwWxySdI89J-1Dv7xgJIo2B-qL74IQS2xQUtAtUv95Du1i2SgeJKwt8M_9RuXtGWgsf3bfzuQANPVM1XlSWoW0O3pMfzDFbtDQ8AGOYARrq-jmkhMyNIKhhTux4NVFNrqfgXl/s1600/mousse.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 340px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpT8Kt5sTNwWxySdI89J-1Dv7xgJIo2B-qL74IQS2xQUtAtUv95Du1i2SgeJKwt8M_9RuXtGWgsf3bfzuQANPVM1XlSWoW0O3pMfzDFbtDQ8AGOYARrq-jmkhMyNIKhhTux4NVFNrqfgXl/s400/mousse.jpg" alt="" id="BLOGGER_PHOTO_ID_5618248511263139106" border="0" /></a><br /><br /><div style="text-align: center;"><span style="font-size:130%;"><span style="font-weight: bold;">Donkey Mousse</span><br /></span></div><br /><div style="text-align: center;"><span style="font-weight: bold;">Ingredients:</span><br />3 Avocados<br />1/2 c Cocoa<br />1/2 c or less Maple Syrup<br />pinch of cinnamon<br />pinch of sea salt<br /><br />Dump into food processor, blend and serve. Can be served cold or semi frozen.<br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-33582766444890252472011-05-04T13:20:00.000-07:002011-05-04T13:30:08.870-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrexMvc8B7P8KeGZfZKLmsw1cog9-BJS67pzHhmUs4MWVf7eUbz1HC3HXI4MpEobeH0uQKjdPzhF9D7tIBK7ltwNUyv4bWWSO-IiZmOdabq2O0NbBCTpfjE7SoR00BNxeProrEpPCNS2o/s1600/peasto.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 358px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrexMvc8B7P8KeGZfZKLmsw1cog9-BJS67pzHhmUs4MWVf7eUbz1HC3HXI4MpEobeH0uQKjdPzhF9D7tIBK7ltwNUyv4bWWSO-IiZmOdabq2O0NbBCTpfjE7SoR00BNxeProrEpPCNS2o/s400/peasto.jpg" alt="" id="BLOGGER_PHOTO_ID_5602958744196853890" border="0" /></a><br /><div style="text-align: center;"><span style="font-size:130%;"><span style="font-weight: bold;">Green Pea & Mint Pesto</span></span><br /><div style="text-align: center;"><span style="font-style: italic;">-A great compliment with grilled salmon</span> <span style="font-style: italic;">and other summer dishes!</span><br /></div><br />10 oz frozen peas<br />1/2 c pine nuts<br />1/2 c mint leaves<br />2 cloves of garlic<br />1/3 c extra virgin olive oil<br />2 tablespoons fresh lemon juice<br />Salt<br />Pepper<br />*1/3 cup grated Parmesan cheese <span style="font-style: italic;">(not necessary for the dairy free crowd)</span><br /><br />Place peas, pine nuts, mint & garlic in the food processor. Pulse to a rough chop. With the machine running add the olive oil in a steady stream and process a smooth paste. Remove from food processor add *cheese, lemon juice, salt and pepper to taste.<br /><br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-22204311055486391002011-02-23T18:02:00.000-08:002011-02-24T06:24:56.115-08:00<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size:large;">The Philly Cow Share</span></b></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Following closely after our Primal/Paleo Challenge I received an email from Jessica Moore from the <a href="http://www.phillycowshare.com/">PhillyCow Share</a>. Asking if we had interest in a Cow Share. You might wonder what it is...well, it's similar to a crop share. You go in with others to buy high quality, local, grass-fed beef in bulk by splitting the purchase of a cow with other people. We at CrossFit believe in the Paleo-lifestyle and low and behold, Jessica had them fresh as can be...Yes, they just stepped off the farm. This Cow, grass fed since it came off it's mothers milk came from a family owned farm, straight to a family owned butcher and then delivered directly to our door at CrossFit KoP! I posted a blurb on the blog to get a gauge of interest shortly after hearing about the prospect, it was ON! We had enough interest to buy a cow and a half. <a href="http://www.phillycowshare.com/order">Click here</a> to see the pricing. </div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b> It was delivered looking like this - Yep, that's JB getting his 2 shares.</b></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv76s5K1Sh4Y0a-3JP5vanQRahACc6nTDBUfuMT8BNEK3rShyphenhyphenvp75lHmVt8T-CPH7c-KpHHoJz3mOko2-C5VhVmRct1rVcODlbT0nN2eU2nAG8Pe3CpFHE5VDuY_EFQ0A7AJ9jJ7aF9qrC/s1600/DSC_0325.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv76s5K1Sh4Y0a-3JP5vanQRahACc6nTDBUfuMT8BNEK3rShyphenhyphenvp75lHmVt8T-CPH7c-KpHHoJz3mOko2-C5VhVmRct1rVcODlbT0nN2eU2nAG8Pe3CpFHE5VDuY_EFQ0A7AJ9jJ7aF9qrC/s320/DSC_0325.jpg" alt="" id="BLOGGER_PHOTO_ID_5577073625779462690" border="0" /></a><div><div style="text-align: center;"><b>Cate and I helped carry in the extra shares for the CrossFitters to arrive at 4:30PM.</b></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzh5X3IKswO8aZYkPmDF1NccfwcvyD9I_SUpcJF7QlHlgUZmHDcPFBcQGSAsnt19SbGoiXVQCjN2vDUT-Isf9O4scEzzVCOd0kx5gZwhBsKUT7W_5MDeqaa_VM8axLX5umSd0ne24lmF1x/s1600/DSC_0349.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzh5X3IKswO8aZYkPmDF1NccfwcvyD9I_SUpcJF7QlHlgUZmHDcPFBcQGSAsnt19SbGoiXVQCjN2vDUT-Isf9O4scEzzVCOd0kx5gZwhBsKUT7W_5MDeqaa_VM8axLX5umSd0ne24lmF1x/s320/DSC_0349.JPG" alt="" id="BLOGGER_PHOTO_ID_5577073621404692082" border="0" /></a><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>An 1/8 of a share was two boxes measuring 13" x 13" x 8" and enough to fit in an empty standard size freezer.</b></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0rlkOr5LmIgHp4-uPi9Q0tNnYQhvMI6_WuNMwLo15mJTGpAApGn-CkE67B6SB0a87U7GDNFqw6gDj6viP2UtY6VmWSwuvWJ9eEjjzV0GkznVmUO4BBFVZmf5RHvz1DXDwynuAGAZJTG0t/s1600/DSC_0353.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0rlkOr5LmIgHp4-uPi9Q0tNnYQhvMI6_WuNMwLo15mJTGpAApGn-CkE67B6SB0a87U7GDNFqw6gDj6viP2UtY6VmWSwuvWJ9eEjjzV0GkznVmUO4BBFVZmf5RHvz1DXDwynuAGAZJTG0t/s320/DSC_0353.JPG" alt="" id="BLOGGER_PHOTO_ID_5577073615935718306" border="0" /></a></div><div style="text-align: center;"><b><br /></b></div><div><div><div style="text-align: center;"><b>And the meat, well it speaks for itself, it was AMAZING!</b></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEwiTLGyR1EPo0eVtb5s01__KFzRpbLKcmIl5QNmk88Cc9Lq8sVDqUcKjO0D839TFxuCtgOr9l7I4l0eE3g4H4ANvhNk9YF4oTGwM_2ZKIAr4LuR7-dItiM7gGSnU27NiSXMRVZezoqZD8/s1600/DSC_0249.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEwiTLGyR1EPo0eVtb5s01__KFzRpbLKcmIl5QNmk88Cc9Lq8sVDqUcKjO0D839TFxuCtgOr9l7I4l0eE3g4H4ANvhNk9YF4oTGwM_2ZKIAr4LuR7-dItiM7gGSnU27NiSXMRVZezoqZD8/s320/DSC_0249.JPG" alt="" id="BLOGGER_PHOTO_ID_5577073897493569762" border="0" /></a><div style="text-align: center;"><b>The London Broil above</b></div><div style="text-align: center;"><b>and </b></div><div style="text-align: center;"><b>The T-Bone and Delmonico below</b></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruzBtGs_PyNjr4hyphenhyphenrvbggP9v0cey2S1XKBhIK1OS8YnlLT2pCRrqnE0F2otaCWh6h-LBdEkBF1CzOXj5ATvAMqn4cJor9j-wgIphkSC6lIJhS4NapRP-IjpRLP-5sBg0TZ1yxNP2qVLl2/s1600/DSC_0252.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruzBtGs_PyNjr4hyphenhyphenrvbggP9v0cey2S1XKBhIK1OS8YnlLT2pCRrqnE0F2otaCWh6h-LBdEkBF1CzOXj5ATvAMqn4cJor9j-wgIphkSC6lIJhS4NapRP-IjpRLP-5sBg0TZ1yxNP2qVLl2/s320/DSC_0252.JPG" alt="" id="BLOGGER_PHOTO_ID_5577073889507904690" border="0" /></a></div><div style="text-align: center;"><br /><span style="font-weight: bold;">Here are few tips on cooking Grass Fed Beef:</span><br />Grass Fed Beef has less fat and less water so cook at lower temps, you can use regular beef recipes but cut the heat back by 25 degrees F. They defrost faster and when seasoning make sure to use less salt.<b><br /><br />Thank you Philly Cow Share! </b></div><div style="text-align: center;">We will hopefully be making another delivery soon, to contact Jessica her email is info@phillycowshare.com</div><div style="text-align: center;"><br /></div></div><div style="text-align: center;"><br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com2tag:blogger.com,1999:blog-7537686074402635356.post-89213209290060703372011-02-02T14:20:00.000-08:002011-02-02T14:27:08.210-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSgoRYWNqJfeLqZwMx0IWxp-faWD-iHTWlcT8KRrBh19rwn5pw56srmDIYccoDcnwcBoZMXxeUiBDPuoatrMyfahKu2FHdM87YyiPURinTu8LGm_HwNEAQRCr7wWzZ6I_HXWAD7H72uhyq/s1600/images.jpeg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 259px; height: 194px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSgoRYWNqJfeLqZwMx0IWxp-faWD-iHTWlcT8KRrBh19rwn5pw56srmDIYccoDcnwcBoZMXxeUiBDPuoatrMyfahKu2FHdM87YyiPURinTu8LGm_HwNEAQRCr7wWzZ6I_HXWAD7H72uhyq/s400/images.jpeg" border="0" alt="" id="BLOGGER_PHOTO_ID_5569220793189271298" /></a><div style="text-align: center;"><b>2nd Annual Paleo Party</b></div><div style="text-align: center;"><a href="http://www.crossfitkop.com/downloads/Second%20Annual%20Paleo%20Party%20Cookbook.pdf">Click here</a> to get all the recipes</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-44479473560367728532011-02-02T14:15:00.000-08:002011-02-02T14:17:26.144-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidM51sXHsl9kZPQ0W7mZojxeFN6Ez1LrVejz7vuaDGZ-MrlYBPCQRJLonVbLI5jxNSUeIK9PmWXXLy_VXiqnIAFrf422TegOcQQpNVmqo78HRCbGtz4Eo_Uf2b0vwaOR-kLREu7oPu-2yu/s1600/Coconut+Truffles.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 160px; height: 125px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidM51sXHsl9kZPQ0W7mZojxeFN6Ez1LrVejz7vuaDGZ-MrlYBPCQRJLonVbLI5jxNSUeIK9PmWXXLy_VXiqnIAFrf422TegOcQQpNVmqo78HRCbGtz4Eo_Uf2b0vwaOR-kLREu7oPu-2yu/s400/Coconut+Truffles.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5569219774295770242" /></a><br /><span style="font-weight:bold;"><div style="text-align: center;"><span style="font-weight:bold;"><br /></span></div><div style="text-align: center;">Paleo Coconut Truffles</div></span><div style="text-align: center;"><br /></div><div style="text-align: center;">2 cups walnuts (soaked for 3 hours and drained)</div><div style="text-align: center;">1 cup pitted medjool dates</div><div style="text-align: center;">1 tablespoon raw almond butter</div><div style="text-align: center;">1 teaspoon cinnamon</div><div style="text-align: center;">Shredded coconut (garnish)</div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>What You Do:</b></div><div style="text-align: center;"><br /></div><div style="text-align: center;">1. In a food processor, blend walnuts until finely chopped.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">2. While food processor is running, add dates one at a time until a sticky ball forms.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">3. Open lid of food processor and add almond butter and cinnamon. Process until mixed. Form into small balls and roll in shredded coconut.</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-85085559209110545322011-01-10T18:03:00.000-08:002011-01-10T18:05:26.690-08:00<span style="font-weight:bold;">4 Tips to transition from a Modern Diet to a Paleo Diet</span><br /><br />If you are just starting out down the path of paleo, then making the transition to a paleo diet from the diet you have been accustomed to for so many years might seem like a difficult step, but in actual fact, once you start, nothing will seem more natural than eating like your caveman ancestors.<br /><br />Here are 4 essential bits of advice to help you make the transition to the paleo diet.<br /><br />1. Remember Why You're Doing It<br />Keep reading about paleo and reminding yourself why you want to live this way. Knowing the terrific improvement you are making to your well being and the years by which you are extending your life will make the transition easier and more exciting.<br /><br />2. Don't Worry About Getting Your Carbs<br />We simply aren't built to process grains, dairy and other processed foods healthfully, and the fact is that we don't need these things. On the paleo diet you'll be increasing your protein and fat consumption whilst naturally lowering your carb intake. Your carbs will come from fruits and vegetables providing you with a wealth of healthy micronutrients and plenty of energy stores.<br /><br />3. Increasing Your Protein Intake<br />Many of your calories will come from protein, and you will be naturally eating more protein than with a modern day diet. The best protein comes from lean meats such as organic chicken and turkey and grass-fed lean beef. Lean organic meat has low levels of saturated fats, and fish - also a great protein source - will also provide you with high levels of Omega-3.<br /><br />4. Make Sure You Have a Plethora of Choice<br />The paleo diet is effortless once you know how. The body will adapt very well to the transition and the food it is biologically engineered to consume.<br /><br />The one aspect of paleo people tend to struggle with though, is knowing what to eat, when to eat it and how to cook it.<br /><br />So arm yourself with enough recipes to be able to draw inspiration at any time, don't go back to anti-nutrients and fake foods, eat well and hear your body hum like the well-oiled machine it's meant to be.Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com2tag:blogger.com,1999:blog-7537686074402635356.post-12018955048286024202011-01-07T12:28:00.000-08:002011-01-07T12:29:08.437-08:00To give you a helping hand in clearing out your cupboards of non-paleo friendly foods for the new year, here is a quick 6-point list of things you don't want to find in your kitchen. <br /><br />Once you have expelled these demons from your kitchen be sure no-one tries to sneak them back in!<br /><br />1. Corn-Fed Beef - Cattle evolved to eat grass, not corn. This is no secret, but something that is generally hidden and not spoken about by government health agencies. Many farmers feed animals corn, grains and soya beans to fatten them up faster for slaughter, all at the detriment of our nutrition. Grass-fed beef is higher in beta-carotene, vitamin E, Omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; and lower in saturated fats.<br /><br />2. Milk (Dairy) - Milk is not part of the paleo diet, simply because the human body isn't biologically designed to consume dairy. Dairy cattle are treated with recombinant bovine growth hormone (rBGH) to boost milk production. Milk also contains IGF-1, which contributes to breast, prostate and colon cancers.<br /><br />3. Farmed Salmon - Salmon are not meant to live on a diet of grains and soy, neither are they supposed to be crammed into pens. Farmed salmon is nutritionally weak and contains carcinogens, PCBs and pesticides. For safe and healthy salmon switch to wild-caught Alaska salmon. <br /><br />4. Sweets - Refined sugar causes a plethora of health problems, not limited to causing a spike in insulin and playing havoc with your hormones and energy levels (causing unnatural peaks and lows).<br /><br />5. Grains - Our ancestors thought of grains as starvation food, only to be considered where death by starvation loomed. Historically grains were near impossible to eat because it takes a ton of manual work just to make them edible. Then there is the gluten, found in wheat, rye, and barley. This is causing 1% of the population celiac disease and a further 40% problems with bloating and digestion. <br /><br />6. Snacks - Be careful of snacks that appear paleo friendly on the surface but underneath are coated with corn syrup or added preservatives. Beware of banana chips dipped in vegetable oil or dried fruit with added sugar. If you are unsure about which snacks to buy then why not make them yourself?<br /><br />Go for nut bars and other healthy on-the-move paleo friendly snacks such as those found in the Simple Paleo Recipes cookbook.<br /><br />Here's the link:<br /><a href="http://www.paleocookbook.com/simple-paleo-recipes">Paleo Recipes</a>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-89932110824981168832011-01-04T10:28:00.000-08:002011-01-04T10:32:12.870-08:00<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size:large;">Some worthwhile links!</span></b></div><br /><span class="Apple-style-span" style=" ;font-family:'lucida grande', helvetica, arial, sans-serif;font-size:12px;"><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://gopractice.typepad.com/files/paleo-characteristics.pdf" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="at-xid-6a010536b8cd27970c01156e80451c970c"><span class="Apple-style-span" style="font-size:medium;">Download Paleo Characteristics</span></span></a></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://altmed.creighton.edu/Paleodiet/Foodlist.html" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Paleo Food List</span></a></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://www.earth360.com/diet_paleodiet_balzer.html" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Nice Paleo Intro</span></a><span class="Apple-style-span" style="font-size:medium;"> </span></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://www.newtreatments.org/why%20are%20grains%20and%20legumes%20so%20unhealthy" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Some reasons grains are bad</span></a><span class="Apple-style-span" style="font-size:medium;"> </span></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://www.vistamagonline.com/articles/page.php?tp=3&p=2&id=9&s=the_inuit_paradox" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Inuit Paradox</span></a><span class="Apple-style-span" style="font-size:medium;"> </span></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://robbwolf.com/?p=454" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Paleo vs Osteo</span></a><span class="Apple-style-span" style="font-size:medium;"> </span></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><a href="http://healthhabits.wordpress.com/2008/08/07/omega-6-badomega-3-good/" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Omega 6=bad Omega 3=good</span></a><span class="Apple-style-span" style="font-size:medium;"> </span></p><p align="center" style="margin-top: 10px; margin-bottom: 10px; "><span id="fck_dom_range_temp_1238254539716_811"><a href="http://robbwolf.com/?p=144" style="text-decoration: underline; color: rgb(153, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">Paleo vs Diabetes</span></a></span></p></span>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-24048137893038164172011-01-04T10:22:00.000-08:002011-01-04T10:34:49.659-08:00<b><a href="http://www.newtreatments.org/why%20are%20grains%20and%20legumes%20so%20unhealthy">Why are grains and legumes so unhealthy?</a> (for our Bread-A-Holic)</b><br /><br />The original question:<br /><br />So far I have been reading and learning. Ihave a question that stems from talking with a nutritionist and Drs. Thefollowing quote kinda sums up my question I guess. "We have had several people starting problemsarguing about how soy and grains (or other illegals, such as sucralose)" are good foods;<div><br />Why are the soy and grains not good? What makes them bad? In other diets<br />such as that are gluten free, some grains are allowed. Why are they not<br />allowed in SCD? And does leaving all grains out put you at a risk of not<br />getting enough carbs and will it lower your energy level?<br /><br /><br />The answer:<br /><br />A good question..<br /><br />It's good to point out that grains and soy aren't edible in nature<br />without processing and so it's safe to assume we haven't eaten them for<br />millions of years. Only since the advent of agriculture we started to<br />rely on grains for our food supply. That was a huge mistake. There are<br />several reasons why grains and soy are bad:<br /><br />Grains are in fact a large supply of starch, surrounded by a kernel.<br />Starch decomposes (digests) into maltose and isomaltose in the<br />intestines, which then decompose into glucose. You can look at it this<br />way. When you take a slice of bread and crush it in your hand, you are<br />virtually eating that amount of refined sugar. The problem is that that<br />amount of sugar elevates the bloodsugar levels amazingly fast and<br />causes your pancreas to produce lots and lots of insulin to metabolise<br />it. Humans are not adapted to eat such amounts of concentrated<br />carbohydrates and the pancreas (and adrenals) aren't fit to the job.<br />Over time one will develop insulin resistance, hypoglycemia, diabetes<br />II. Another problem is that the immune system crashes when your<br />bloodsugar levels increases to high levels. It takes *hours* for the<br />the immune system to recover fully.<br /><br />Another problem with refined grains is that it's void of minerals and<br />vitamins, which are needed to properly digest and metabolise the huge<br />amount of starch. So, each time you eat a slice of bread, your body<br />needs to take minerals and vitamins from its limited stores to digest<br />and metabolise it. Over time, you will develop deficincies of these<br />vitamines and minerals.<br /><br />You could eat the grains unrefined, but then a lot of antinutrients<br />will remain. Antinutrients are substances that bind to essential<br />vitamins and minerals, making them worthless or impossible to absorb<br />from the digestive tract.<br /><br />So, either way, refined or unrefined, grains will cause problems..<br /><br />Further, many grains contain a lot of allergens which upset your immune<br />system and causes the development of allergies. Imagine this: Humans<br />have never in their evolution of millions of years eaten grains and<br />now, since only 4.000-10.000 years ago, we are relying on this food.<br />Our genes aren't adapted to these foods. Grains are in fact<br />incompatible with humans (and also dogs and cats and many mammals)...<br /><br />Soy beans aren't edible raw and they are full of antinutrients and<br />substances that act like hormones in the human body. Eating soy can<br />cause women to have menstruations that last 2 days longer than normal<br />and are way more painfull.<br /><br />Another problems with grains and soy bean it that they can't be eaten<br />raw, which only allows us to eat them cooked. Cooking essentially<br />damages all foods. The more you eat raw, the better you will feel..<br /><br />I forgot perhaps the most important reason why grains are bad: They are<br />very hard to digest properly. As I said above, they need to be digested<br />in two phases.. First, the starches, which are very long chains of<br />carbohydrate molecules, must be seperated into small pieces consisting<br />of 2 glucose molecules. This is called maltose (or isomaltose). Next,<br />the intestines need to produce enough enzymes (maltase) to digest the<br />maltose into the elemental glucose molecules. As you see, quite a lot<br />of work.. The problem is that the human body isn't fit for this job and<br />a part of the starch isn't absorbed and descends into the large<br />intestines, feeding critters, causing inflammation, gasses, damage to<br />the wall of the intestines, and other problems.<br /><br />Compare this to fruit and honey, which are predigested foods. They<br />primarily contain glucose and fructose, which don't need to be digested<br />at all and can be absorbed painlessly by the intestines. Because<br />everything is easily absorbed it can't feed the critters..<br /><br />I bet there are even a dozen more reasons why grains and soy are bad<br />but I think these are the most important..<br /><br />As for the problem of not getting enough carbs: No such problem exists.<br />Carbohydrates are optional. You can survive and feel perfectly healthy<br />on a zero-carbohydrate diet.. Look at the Eskimo's who virtually eat<br />zero carbohydrates and look at the thousands of people eating according<br />to a low-carbohydrate diet.. They are a *lot* healthier than people<br />eating their grains each day..<br /><br />By the way, on http://www.healingcrow.com there are some great articles<br />on this topic.. </div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-20299041247986849692011-01-04T10:19:00.000-08:002011-01-04T10:39:36.298-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHt2gB2dCgMeV4Z5tVQfq9a3yX3ecAjPNzFSY5KjxQm87F8-rLMwxUo-A8lFUrc4V27qKphYhq00HkZZ5SN-6M7cIThhG43t5G8RC41shWxGPc2YbkwgJaRsSnZ0G6xJMHAc3Jt0e8llw/s1600/Evolution-of-Obesity.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHt2gB2dCgMeV4Z5tVQfq9a3yX3ecAjPNzFSY5KjxQm87F8-rLMwxUo-A8lFUrc4V27qKphYhq00HkZZ5SN-6M7cIThhG43t5G8RC41shWxGPc2YbkwgJaRsSnZ0G6xJMHAc3Jt0e8llw/s400/Evolution-of-Obesity.jpg" alt="" id="BLOGGER_PHOTO_ID_5557433288566505026" border="0" /></a><br /><div style="text-align: center; font-weight: bold;">The Evolution of Obesity?<br /></div><br /><span style="font-weight: bold;">The CrossFit KoP Primal Challenge is here!!<br /><br /><span style="font-style: italic;">It begins on 1.4.11...following our kick off on 1.3.11 at 7:30PM. Read below for a few details to give you a taste of what the challenge will encompass and the different levels.</span><br /></span><br /><span style="font-weight: bold;">Novice Level:</span> Are you a new to all this Primal and Paleo stuff? Where are you supposed? To start, we suggest with cutting Processed Sugar! The goal is to remove all processed sugars and sugar substitutes from your diet for the duration of the challenge. Remove all the cake, cookies, desserts, etc that got into your diet over the holidays. Cut the sodas (including diet sodas), the juice, other sugary drinks like Vitamin Water or Gatorade, and the sugar in your coffee or tea. Start reading labels, you'll see that sugar is added to almost everything packaged. Reduce your bread intake, which is also surprisingly high in sugars.<br /><br />What is ok to still eat - natural sugars in fruit, dried fruit (check to make sure sugar isn't added), some honey, learn to identify and control your sugar cravings and try not to depend too much on multiple servings of fruit every day. Start to dial in your food and be more aware about what you eat will start you feeling better and will spark new gains at the gym too!<br /><br />Bonus: cut beer and stick to wine or clear alcohols in moderation (e.g. NorCal Margarita, tequilia, lots of lime, and club soda)<br /><br /><br /><span style="font-weight: bold;">Partyer:</span> Are you the kind of person that is always partying? You go out during the week, have a few drinks, hang with your friends on the weekend and have a few, and drink every time a football game is on (Sat, Sun, Mon, and Thurs)? Want to try to cut alcohol out of your diet but need a reason, well here it is. At the Partyer level, cut all alcohol and sugary drinks for the duration of the challenge, along with all of the types of food that we tend to imbibe in while drinking: pizza, wings, nachos, chips, fries and fried food in general.<br />Take these things out of your diet and try to focus on removing other processed foods and sugars from your diet and you'll definitely notice a difference in how you feel, your sleep quality and your performance at the gym.<br /><br />Bonus: Also do the Novice or Bread Lover level and dial in your food<br /><br /><span style="font-weight: bold;">The Bread-A-Holic or Bread-Lover: </span>Are you a bread lover, a loaf-a-bread a week kind of person? For the duration of the challenge try to remove all grains from you diet, that means bread (wheat), noodles, rice, barley, couscous, and quinoa. Cut the bread and see what it does to your performance and how you can find substitutes for the things that you thought you couldn't live without: spaghetti squash or zucchini "noodles" instead of pasta, roll-ups or un-whiches instead of sandwiches, delicious homemade chicken soup chock full of chicken and veggies, etc. Cutting bread will improve your performance at the gym and how you feel all the time. You'd be surprised at the other things that may go away too, headaches, allergies, stuffiness.<br /><br />Bonus: try to go gluten-free, read labels and see whats in the food you're eating, and try to cut out beer (with gluten) for the duration of the challenge<br /><br /><span style="font-weight: bold;">Paleo perfectionist: </span>Is your diet already fairly dialed in, you've done a challenge before and already experiment with your food. Take this challenge as on opportunity to go super strict, and really dial everything in, go no grains, legumes, dairy, processed sugar, and alcohol. Take the time to really focus on starting this year out right and really treating your body with respect and seeing how you look, feel, and perform at the gym & how your sleep improves.<br /><br />Bonus: Limit fruit, dried fruits, nuts, liquid calories - try to just eat real food verses a protein shake, experiment with some intermittent fasting (if you don't know what this is, its not for you to try yet)<br /><br /><span style="font-weight: bold;">Points system:</span><br />1 point a day for food compliance (based on which level you choose)<br />1 point per week for getting sleep (at least 8 hours for three nights a week)<br />1 point per week for CrossFit Workouts (3 Days a week and 1 rest day for full credit) (You can have a functional Workout count as well)<br /><br /><span style="font-weight: bold;">Rewards for compliance:</span><br />80% compliance = 1 Semi-private session with a CFKoP coach<br />90% compliance = 1 Semi-private session and a FREE T-shirt<br />100% compliance = 1 Free month at CFKoP *<br /><br />*(If there is more than one winner in each category (Novice, Partyer, Bread-lover and Paleo-perfectionist, there will be a drawing for the GRAND PRIZE winner)<br /><br /><span style="font-weight: bold;">The Kick Off:</span><br />We will discuss all of the above levels and nutrition (including Zone, Paleo, Primal and the 80/20% rule) at our kick off meeting on Monday, January 3rd at 7:30PM, come prepared with questions and comments.<br /><br />The Challenge will be backed up by events to support you along the way <a href="http://aimeesfitnessblog.blogspot.com/2010/12/crossfit-king-of-prussia-will-be.html">click here</a> to read about the events we have lined up.<br /><br />A CrossFit KoP Coach can take your body measurements and fat caliper test pre and post challenge if you are interested inquire at the box.<br /><br /><br /><span style="font-weight: bold;">Helpful information:</span><br />Laura has helped us pull together some helpful websites and reference material. <a href="http://laurapappasblog.blogspot.com/2011/01/paleo-resources-support.html">Click here</a> to get the information first hand. <a href="http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf">Click here</a> for the Food Matrix.Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-7537686074402635356.post-41955109257981797052010-12-27T13:15:00.000-08:002010-12-27T13:17:43.382-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-w2r0DesnIvI9mP18LSriTzBmZrDJJqc8-B2yjMO6sam2JoctLQvb8N6g8pH8Z-sHFJWKEOvOboimZE3VxTBSAbAtdIK5nSd-WPeLAr9yZDOQigFnPtSefU-Af_A_NwZgENmKIlVBvDV/s1600/hot%252Bchocolate.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 350px; height: 383px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-w2r0DesnIvI9mP18LSriTzBmZrDJJqc8-B2yjMO6sam2JoctLQvb8N6g8pH8Z-sHFJWKEOvOboimZE3VxTBSAbAtdIK5nSd-WPeLAr9yZDOQigFnPtSefU-Af_A_NwZgENmKIlVBvDV/s400/hot%252Bchocolate.jpg" alt="" id="BLOGGER_PHOTO_ID_5555474135157718866" border="0" /></a><span style="font-size:130%;"><br /></span><div style="text-align: center;"><span style="font-weight: bold;font-size:130%;" >Paleo Hot Chocolate</span><br /><br />Prep Time: 1 minutes<br />Cooking Time: 2 minutes<br />Serves: 1<br />Yield 1 serving<br /><br />1/4 cup Coconut Milk<br />1 tbsp Hershey's Unsweetened Cocoa Powder<br />1/2 tsp Pure Vanilla Extract<br />1 cup Tap Water<br />1 tsp Cinnamon, Ground<br /></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-7537686074402635356.post-29106969687618491662010-12-19T17:11:00.000-08:002010-12-19T17:14:45.641-08:00<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size:x-large;">Paleo Banana Nut muffins</span></b></div><div style="text-align: center;"><br /></div><span class="Apple-style-span" style=" color: rgb(65, 72, 77); font-family:Verdana, Helvetica, Arial, Tahoma, sans-serif;font-size:12px;"><p style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; clear: both; "><strong style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><img class="alignleft size-medium wp-image-5751" title="Paleo Banana Muffins" src="http://crossfitscottsdale.com/homeblog/wp-content/uploads//2010/04/Paleo-Banan-Muffins-300x224.jpg" alt="" width="300" height="224" style="text-align: center;border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; margin-top: 0px; margin-right: 7px; margin-bottom: 2px; margin-left: 0px; padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; float: left; display: inline; " /></strong></p></span><b><div style="text-align: center;"><span class="Apple-style-span" style="font-weight: normal; "><b>Ingredients:</b></span></div></b><div style="text-align: center;">2 cups Almond Meal</div><div style="text-align: center;">1/4 cup of ground Flax Seed</div><div style="text-align: center;">1 tsp Baking Soda</div><div style="text-align: center;">1 tsp Baking Powder</div><div style="text-align: center;">5 Ripe Banana’s (smashed)</div><div style="text-align: center;">2 tsp Honey</div><div style="text-align: center;">4 tsp Cinnamon</div><div style="text-align: center;">4 Eggs</div><div style="text-align: center;">1 tsp Vanilla Extract</div><div style="text-align: center;">1 1/2 cups Walnut Halves</div><div style="text-align: center;">2 Cups Blueberries</div><div><div style="text-align: center;"><br /></div><b><div style="text-align: center;"><span class="Apple-style-span" style="font-weight: normal; "><b>Directions:</b></span></div></b><div style="text-align: center;">- Heat oven to 375 degrees</div><div style="text-align: center;">- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.</div><div style="text-align: center;">- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)</div><div style="text-align: center;">- Use Olive Oil as needed to grease the pan and/or muffin tray</div><div style="text-align: center;">- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf</div><div style="text-align: center;">- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes</div><div style="text-align: center;">- Store in the refrigerator for longer lasting muffins</div></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0