FAQ's

I'm constantly asked questions about my Paleo lifestyle & wanted to cover a couple basic FAQ's for you today...

FAQ: What is Paleo?
The Paleo diet refers to the hunter-gatherer human diet of our Paleolithic ancestors. During this "cave man" period humans ate meat, vegetables, fruits, seeds, & nuts. 

FAQ: What do you eat?

Modern day Paleo diet followers mimic this same diet so postagricultural western foods like grains, dairy, & legumes are not eaten. Paleo diet followers also tend to stay away from most processed foods (things made in a factory & packaged).

FAQ: Is it hard to follow?
No it's not hard to follow! When grocery shopping stick to the outside aisles. Anything fresh is where it's at!

FAQ: What about when you're with Western Dieters?
Meat, vegetables, & fruits are in the western diet although most people don't eat adequate amounts of these. You can go to practically any restaurant and get a meat/vegetable meal. I would stick with gluten-free options, if you can, at restaurants as those will be the healthiest prepared meals.

FAQ: What is this blog intended for?

I'm using my blog to advocate living the best possible life you can by treating your body well. This means fueling our bodies by eating healthy, natural, wholefoods that it was designed for & to leave the processed, packaged foods alone. Now, I am not saying PLDFW is a cult & you can't have anything in a package ever, but I am saying that it needs to be severely limited. Since the inception of Paleo in my life I have maintained that it is a lifestyle not a cult or a diet. Human beings need to get back to the basics of nutrition as well as fitness. Back in Paleolithic times humans lived extremely active lives via hunting, fishing, foraging, lifting, moving, etc. & in today's modern times humans are mainly sedentary. This means it's up to us to get moving & incorporate some fitness. It doesn't have to be a stringent 6 day a week workouts, but at least some cardio 3 times a week would be a great start.

The science in our diet...

Hey there Paleoans! It's been a while and boy have I learned a lot since my last post. I've been listening to various lectures on low glycemic diets, low carb diets, high intensity strength training, Paleo/Primal diets, etc. I wanted to share a lecture by Dr. Stan Lang that explains in detail how nutrition effects our bodies & why low glycemic diets like Paleo are extremely beneficial. It's a little lengthy, but if you're into seeking knowledge this will blow your mind!

Dr. Lang has put nutrition in a way anyone can relate too, regardless of their level of knowledge in nutrition. Everything we put in our bodies has a direct effect both positive and negative. Moreover, the science explained here is further evidence that a Paleo lifestyle (not a temporary diet) is optimal.

The greatest thing to remember about nutrition is you are what you eat!  I won't overwhelm you with the strength training information yet. Until next time...

Luscious Leg Workout

For the past few weeks I've been hitting it hard at the gym about 6 days a week. 3 times a week I do my leg circuit which consists of:

I've already started seeing a big difference in the definition of my legs plus the lift & build of my glutes! My challenge accepters, who have been hitting the gym with me on the regular, have also been seeing some of these benefits of my leg circuit. So, I wanted to share it with anyone who is getting tired of their own leg workout or just wanted a variation to add into their normal routine. Enjoy!

Meal Planning

One of the best things you can do to keep yourself on track is to write out a meal plan for the week. Here is a printable blank Meal Plan & Shopping List to keep on your fridge:

I use the meal planner for my dinners because I'll take leftovers for my lunches & every morning I make bacon & eggs for breakfast. So I have no need to over-complicate my layout by adding breakfast, lunch, & dinner spots. The convenient shopping list next to your meal plan makes it easier to determine what items you need for what meal & write them down immediately without having to shuffle through papers.

Bottom line is I love making my life easier by being organized & efficient. In turn, I love helping other people's lives easier by helping them be organized & efficient. Voila!

Race For The Cure!

Looks like there's another 5K on the horizon for this Paleoan. I'm registered for the North Texas Susan G. Komen Race For The Cure 5K! It is set in Plano, Tx on June 14, 2014. Visit Paleo Lifestyle DFW's donation site to help the fund the cause or sign up to join me & some friends in the 5K race!

I can't wait to see everyone there & be a part of such a big movement. This is my first race for the cure 5K!

Challenge Accepted!!

My friend has been struggling with weight loss & has decided she wanted to be challenged. She's tired of being tired, feeling sick (frequent migraines, fibromyalgia, allergies, asthma, sinus infections, etc.), & overall she said she's tired of being "fat." In no way shape or form is my friend unattractive or obese, but she is a little heavy for someone her height.

I love her to pieces & I want her to be healthy so of course I enthusiastically offered my help & support! She doesn't want to go full Paleo, but has agreed to a gluten free diet I suggested. So I'm going to track her progress for y'all complete with some recipes she'll be using as well as what physical exercises we'll be doing. We've taken some before pictures & will be doing her before measurements tomorrow using the Paleo Lifestyle DFW measurement chart to the right.

I will also be joining my friend in her journey & will be tracking my own progress as we begin to focus more on lifting than cardio. I can't wait to share our 30 day results!

Exercises so far:
Squats
Lunges
Dead lifts
Rows
Pull ups
Dips
Chest press
Core Leg Lifts (on the stand-up support machine)
5 minute Treadmill Warm-up
15 minute Elliptical Cool-down

We're alternating weight lifting for certain areas. Thursday we did legs, Friday we rested, Saturday I ran a 5K, today we did arms & core, & tomorrow we'll do legs again. We are focusing more on weight lifting than cardio. We spend about 1 hour & 15 minutes - 1 hour & 30 minutes in the gym each time so only 20 minutes of that accounts for cardio. We stick with 3 sets of 15 reps for each exercise. Building muscle will help shed inches & keep your body burning calories/fat throughout the day.

Tough Mudder anyone?

There's an up & coming event here in the USA called "Tough Mudder." So what it is? The Tough Mudder website says: "Tough Mudder is a 10-12 mile (18-20km) obstacle course designed to test all-around strength, stamina, teamwork, and mental grit... It's not a race, it's a challenge." The obstacles are swimming through a vat of ice water before you get hypothermia, climbing over walls, walking planks, using Olympic rings to get from one side of a mud pit to the other, jumping over fire, monkey bars, carrying logs, walking on logs, crawling through mud while dodging electroshock wires, etc.

this event is supposed to push you to your limits, test your strength & weaknesses, & bring you closer together with others who love fitness; but is it safe? I personally know someone who completed the Tough Mudder & he survived! He challenged me to do the one here in DFW in October of this year. After doing some research (surprise, surprise) I've decided not to accept this challenge. I guess I'm just not "tough enough." I've run with bulls, but possible hypothermia... count me out! I don't want to live the Titanic in real life. It's your own decision whether you want to risk it, but Robb Wolf's advice is:

1. Paleo Lifestyle DFW ‏@PaleoMichele  9h

   @robbwolf What are your thoughts on the Tough Mudder events?

   
   
   

   
   
2. Robb Wolf ‏@robbwolf  5h

   @PaleoMichele Don't drink the water! Some folks are getting some gut bugs from...problematic water/mud obstacles.
3. 
   

So the answer to the safety question: no! There has a been a few deaths and many hospitalizations as well as the problematic water/mud (& just think of how many people have probably peed in it by the time you get in, yuck...) used in the obstacles as Robb Wolf has pointed out. Participate at your own risk! You have to sign a waiver of responsibility in order to run the race. Does that sound like it's safe? 

Mud & obstacle runs are becoming increasingly more popular so it is safe to assume they are pretty crowded. I've run a few 5Ks & if they are at all crowded like that then I can't see it being the least bit safe as there would be hardly any room for the race/obstacles. When that many people are crowded together it's hard to move & everyone is running over each other. I recently participated in The Great Bull Run here in DFW where it was overcrowded, full of people taking selfies, participants ignoring the race officials that the event was a little on the unsafe side. I was also trampled in the Tomato Royale following the race, but lucky for me I'm pretty spry & I climbed my way out. I had a great time & it was exhilarating, but I wouldn't do it again! If you want to push yourself to the limits then push yourself with a 5K, marathon, half marathon, triathlon, in the gym or at a bootcamp. Stay safe, stay healthy, & reach your goals!

Ages Old Paleo Eating In A Modern World

Alright... here it is!! The video of my first Paleo speech as promised. The speech was timed so I was not able to cover everything I would've liked, but it is a great overview of the Paleo diet. Enjoy:

Blogger Info...

Just thought I would give you guys a little behind the scenes look at what is going on in my life here in DFW beyond being Paleo:

As you have read James & I are engaged. Well guess what: We finally picked our venue & our date, May 16, 2015! Thank goodness because I was starting to get overwhelmed. Weddings are so much more expensive than I ever realized. Ladies, a word to the wise, start saving now regardless of whether you have a man or not! Trust me, by the time it comes around you'll be glad you did. Ours will be a big DIY wedding as that is currently the cheapest way around the price-gauging wedding industry of today's world. We're going with a vintage 50's theme with some glitzy thrown in. We're super excited about the potential of our theme, especially since we both love Frank Sinatra & that whole era! (It actually came up on our first date, LoL!) Luckily, I have 5 bridesmaids & a ton of family lending their helping hands for the many crafty projects that await us. In a couple of short weeks I get to go wedding dress shopping. Hopefully, I'll get to say "Yes" to THE dress!

My first semester back at college is coming to a close & not a moment too soon! But since I'm trying to make up for lost time I'll be right back to hitting the books in June for summer classes. Yikes! I'm blowing my speech class out of the water right now & next up on our agenda is a persuasive speech. What better topic to use than Paleo!? Especially since I have already invested so much time & energy into researching the topic on my own. I just finished reading Practial Paleo by Diane Sanfilippo, a Nutrition Counselor, & it was amazing! I highly recommend it to anyone starting out with Paleo. (It's list price is $39.99, but I've seen new & used copies on Amazon for cheaper.) I would go so far as to say this is a must have in a Paleo kitchen. She explains the science in layman's terms to help us non-biochemists understand the reasoning behind choosing a Paleo lifestyle. It also has some great recipes & 30-day meal planning guides that are easy to follow. After first reading The Paleo Solution by Robb Wolff, a biochemist, I was already convinced that a Paleo lifestyle was what I wanted to try. Robb's book was funny, a bit technical, but if you skim over the "geek speak" & connect with his story you'll learn a lot. Then Diane's book reeled me into the lifestyle even further by really teaching me the simple answers to my "why" questions. i.e. Why no grains/legumes/dairy? It wasn't over my head, I didn't feel the need to lie down & put a cold cloth on my head to help a headache, but it was straight to the point & had me nodding along in agreement because she tied all of the science in together to where it made sense. Bottom line: I know that leading a Paleo life is the healthiest thing I can do for myself in today's world.

During this Fall semester I'm going to take a weight training class! My hope for this class is to share what I learn with all of you & become more sculpted. I've currently been out of the gym for a month. I know- I fell off =( Not good Michele... but I'll be jumping right back on my horsey. I can give you a ton of excuses why I haven't been lugging my butt to that gym religiously. Truthfully, I originally missed a week due to working too much OT (20 hours in one week which made for a 60 hour work week) & trying to juggle school (6 hours in classes that week plus study time) so I literally didn't have time to hit the gym. Then, since I wasn't instantly seeing the results I wanted & I had been out of my gym habit, it made it easier to make excuses why I couldn't go. I've never said that I was perfect. In fact, I've mentioned several times that I'm just your every day woman sharing my experiences in hopes of helping other people. Well, here's your proof- I haven't been exercising like I should! I'm still my slim 150 lbs Paleo eating self though. Lucky for me I'm extremely dedicated to my Paleo lifestyle because I am in love with it! Now I just need to find a gym regime that I can fall in love with too.

Wow that was a lot about me to catch y'all up! Have a great week!

Twitter & Facebook!

You can now follow my blog by email at the right of this blog post by submitting your email address & you'll automatically get an email each time I make a new post. I'm also branching out into more social media platforms to spread the Paleo Lifestyle DFW word! Want to be able to follow my blog instantly through popular social media sites?

Follow me on Twitter: @PaleoMichele
Check out my Facebook page: https://www.facebook.com/paleolifestyledfw

"I can't afford Paleo"

I want to touch on the expense of living a Paleo lifestyle in diet & exercise alike as this has recently come up again. Eating all natural, whole foods is ideal for a Paleo diet; but if you can't find organic items readily available at a reasonable price or if the grass-fed meat selection is just too expensive for you then go with the commercial products. No they won't have as many nutrients, but eating commercial fruits/veggies/meats is better than eating prepackaged foods/grains/legumes/dairy. 

When I first started eating healthier I was cooking more so I was buying more. It was definitely more expensive than I was used to since I never added up my fast food receipts, but that was because I didn't know where I could get the best deals. I did research on how to save money on grocery shopping. I came across a life saving book at Half Price Books (if you've never been here you're missing out!!) called The Coupon Mom's Guide to Cutting Your Grocery Bills in Half by Stephanie Nelson for $3.99. You can also visit her website, CouponMom.com,  to get some great information without buying the book. 

The best advice I can give you is to price match. Use a notebook to track your items purchased & their prices. (I know it sounds like a lot of work, but if you go in with a list in hand you're more likely to stick to your list & not pick up random items that "look good." Therefore saving you money right off the bat without even writing down their prices!) Then visit different stores in your area to get familiar with the prices of their produce & meats.  I set out on a mission to shop at each store around my neighborhood to see who consistently had the best prices. I also cut coupons so I was saving James & I about $15-30 a week which brought our weekly average to about $70. (That figure includes the "big ticket" items we occasionally have to buy when we run out like spices, teas, etc.) However, we were constantly stopping by the corner store for granola bars or snacks because we were overloading on carbs & burning through them so quickly that we were constantly hungry.

Then we started living a Paleo lifestyle & suddenly the coupons weren't for things I was buying anymore (besides toilet paper/paper towels). This is when my price matching came in handy from shopping at the different stores. I knew who consistently had the lowest cost of produce & meats. I'm lucky that I live in a big city where I have a ton of options to choose from, but in my area Sprouts has the lowest prices on produce & meats. Sprouts is a farmers market grocery store so I know for the most part I'm getting locally grown products (products from Mexico are considered locally grown here in Texas). Whole Foods & Market Street are great for specialty items like coconut milk, etc. that you won't find in most grocery stores, but they can't beat Sprouts's prices. James & I usually buy $20-$30 worth of produce that lasts us for a week. We buy most of our meats from the butcher counter & plan our meals around what's on sale for the best price! (This is where you'll save the most money! When you find "your" store make sure you check their online ads to see what is on sale that week & plan your meals around that as much as possible.) Our normal grocery bill now is about $90-$100 every week, but this includes breakfasts, lunches, dinners, & snacks so we are definitely get the most out of our money by shopping here. (That figure includes the "big ticket" items we occasionally have to buy when we run out like spices, teas, etc.) Our grocery bill may look like it has gone up since we made the switch to a natural, whole foods Paleo diet, but really it's been an even trade because we don't hit the corner stores anymore. However, I do want to point out that we are both students & live on a very tight budget so we do not buy organic or grass fed unless it is on sale. This is another big reason we shop at Sprouts since most of the produce is locally grown it is unlikely to have a high amount of preservatives.

*Also, if you just can't live without milk or cheese then choose grass-fed organic milk & cheese while trying to limit your intake as well. This should be an item you splurge on so put the higher cost into your budget if you absolutely can't live without.*

As far as working out goes, you do not have to pay for a gym membership to get your physical activity in. I choose to be a part of a gym because seeing others sweating it motivates me to push harder, there are classes I can take for free with my membership, & a swimming pool I can swim laps in if I want.

On the flip side, there are also a plethora of free options:

• Walking/Jogging/Running outside
• YouTube has at-home exercise videos
• bodyrock.tv is an at-home exercise video site
• Yoga poses you can look up on the internet
• Exercises using your own body weight i.e. pushups, planks, jumping jacks, toe touches, mountain climbers, etc.

The bottom line is this, if you want to live a healthier lifestyle you will, but until then there is a wide range of excuses you can conjure up to justify why you're not doing it. If you're reading my blog then you've already taken the first step by getting informed. Get motivated, get inspired, find what works for you & get healthy! You can do this!!

Against the grain...

I've always marched to the beat of my own drummer so I'm used to people looking at me sideways when they don't agree with my lifestyle choices. Even some friends and family members have called me a "mess" or "weird," but I don't like to go along with the crowd so I make my own path. It's best explained that I'm a "Why?" person. I'm constantly asking this question in order to gain understanding & get to the root of things. I'm not going to get involved in anything just because someone said it was the latest & greatest, but because I turn to researching & learning about a topic first to make the best informed decision. Then I keep learning & researching. The same is true with my Paleo lifestyle & as I've said before anytime I get further understanding I'm going to share it with y'all.

I've had a plethora of people scoff & call me "crazy," a "fun-sucker," or a "villian" because I'm a strict advocate of the no bread/grains side of Paleo which seems to cause instant panic in people. I'm trying to help people live a life as long & healthy as possible. We've all seen our loved ones get sick & some with serious diseases (Diabetes, Parkinson's, Alzheimer's, etc.). What if we could limit our potential to contract these diseases by changing our diet to exclude additives, preservatives, & chemicals to instead eat an all natural, whole foods diet? Wouldn't that be ideal?

So let's consider this:
A lifestyle diet eating food from companies who make conveniently packaged, chemically laden food products VS the all natural, whole foods Paleo lifestyle approach I've been blogging about?
Then ask yourself:
Who's really the "villian," "fun-sucker," or "crazy" entity here?

*Further information against grains*
Grain products also contain anti-nutrients called phytates. Phytates are nutrient blocking substances. For example, if you're eating a salad with leafy greens full of vitamins & minerals your body needs but you're also eating it with garlic bread, the phytates in the bread will block the nutrients in your salad from being absorbed & used in your body. YIKES! (click here to see my other informational post on grains) With all this information about grains hindering nutrients in our bodies it seems to be a no-brainer that we would leave them out of our diets. I know you love your bread & god forbid you couldn't make sandwiches anymore, but think outside the box on this one. Use romaine lettuce to create lettuce wraps for your sandwiches or burgers instead, for dip like hummus use cucumbers or carrots, & for those that love salsa & guacamole you can use it as dressing for a fajita salad. There are a tons of yummy & nutritious ways to enjoy the foods you love without grains. Good luck!

Running with the bulls!

Oh yeah, I did it! On April 5, 2014 at Texas Motorplex in Ennis, TX I ran with the bulls & participated in a tomato fight. I ran two different times along side the bulls, but the second run was the best! After all the bulls had passed, my girlfriend & I grabbed hands to stay together in the pushy crowd while we were chatting up our experience. Then there was a commotion from behind us so we looked to see what was going on. Low & behold there was one bull who strayed from the pack (& my fiance later told me was bucking people along his way down the track) coming right at us! We dropped hands & run quickly in a Y shape to avoid the crazy bull. We missed the bull, but I didn't miss the cowboy on the horse trying to coral the bull down the track in the pen. The horse's chest & cowboy's boot collided with the back of my right tricep/shoulder area. Ouch!! I love my battle bruise though! Here is a video of our first run:

The tomato fight was insane!! I lasted maybe two minutes & didn't even get to throw one tomato. I may be brave & want to run with the bulls, but I pulled out my girly-girl card when it came time for the tomato fight. The tomatoes were all in the middle of the "outside arena" so when they let even start it was a mad dash to the center. We were three people from the front of the line & got trampled trying to get a tomato to throw. I had to help my girlfriend off the ground & try to avoid getting knocked down again. Then I was pelted a few good times with some tomatoes (got bruises for those too!) & I was done! It was just too much nasty for me. My fiance had a great time watching from outside the fence & even got to throw some tomatoes too.

There were also men in speedos who ran with the bulls & participated in the tomato royale fight. They were brave... because it was a cold & dangerous event for skivvies! They posed for us, but I was laughing so hard it was hard to take the best pictures. Here is a close up for you:

*A special thanks goes out to Monica for running with me, my fiance James & my Nana for supporting us, & Eric for joining in the tomato royale fight with us! It was cold & windy, but y'all braved it all just to make sure we were ok!*

Fitness Journey...

One quote I've found that is extremely inspirational to me is: "You don't have to be great to start, but you have to start to be great." - Zig Ziglar. 

I was definitely not great at eating healthy or exercising when I started my health & fitness journey back in 2011, but I started. 2 1/2 years later I can confidently say that I am great at healthy eating & still moving up the fitness ladder to be great in that aspect too!

Being fit & healthy is about finding the right diet & workout/exercise regime that works for you. Everyone's body is different & everyone has different needs & interests. If the good old fashion cardio machines-free weights gym isn't doing it for you then find a different alternative. Join a fitness meetup group in your area or join a nontraditional gym like a dance studio/MMA gym/pod gym/crossfit gym/curves circuit training gym, etc. You have to fall in love with your lifestyle, eating & physical activity alike, not battle with yourself every day to get it done. I myself have tried numerous fad diets, diet pills, & lose-it-quick workout programs. Nothing worked! It became my mission to find a healthy eating lifestyle & fitness regime that fit my personal needs. Paleo was suggested to me by my mom & I fell in love with the lifestyle. So much so that I am currently going back to school for my Bachelor's Degree in Nutrition. The fitness regime is that part I'm still working on, but I keep pushing forward day after day. Nobody is perfect, but you have to believe in yourself to take the first step in starting something new.

*Side note: if you noticed I labeled this picture "Before & Currently" because I'm not done yet. I'm working on a new me not because the current or old me is bad, but because I can improve.*

5K Success!

I know it's been a while since I've posted & I'm sure y'all are wondering how the 5K went. The results are in: out of 8 team members we had 6 finish & two get their best 5K times at 31:09 & 37:45 (which was mine, down from 46 minutes from my 5K last year). We all had a great time & more importantly the money was donated to Children's Medical Centers of Texas!

5K countdown!

Alright, Paleoans the Paleo Lifestyle DFW 5K team will be running/walking/jogging it's first race together in 12 days!! We have 8 official team members & have raised $20 for Children's Medical Centers of Texas. Every little bit helps. You can still sign up & donate towards the cause til race day (March 29th).

This is a great opportunity to show your support for both Children's Medical Centers & Paleo Lifestyle DFW. You can do it!! Check a 5K off your fitness bucket list this year!

Measurements

Since I've reached my goal of 150lbs & I've started a new one of gaining more muscle by strength training. Upon starting this I needed to take actual measurements & new pictures to track my progress for this goal. Here is the template if you're interested in tracking your own measurements:

*click on the picture to copy or print*

I'm big on making goals & tracking results or using motivational posters to keep my determination in check. Small goals will help you reach your end goal. It's ok to start small but dream big all at the same time! Focus on the little steps to get to the platform your climbing towards & you will keep yourself in check.

Blog host update!

Just checking in with my own progress for you guys. I'm still hitting the gym & eating clean! Still working on my flat stomach, but I am changing up my workout routine. I will be starting to lift weights. I invested in some weight lifting gloves & a weight lifting belt (to help keep your posture correct to avoid injuries). I will put up some more bikini pictures for y'all when I have an after comparison to give you on that particular goal of mine.

On another awesome note... I found this all natural bottle of tangerine juice made by Cutie's! It is yummy & Paleo approved!

Craving something sweet?

Just a quick little post this weekend, I saw this & wanted to share.

I love smoothies for my sugar fix!! You can get all the sugar you need/crave from fresh fruits & vegetables. With that being said here is a great smoothie guide courtesy of superskinnyme.com:

I hope y'all will put this guide to good use & nourish your bodies!

Supplements

*Important note: the ground flax seeds pictured above are a natural seed not a supplement & Paleo approved.*

Let's talk about taking supplements... although it is not "Paleo" to take supplements, there are a lot of people who need to supplement their healthy eating with a little extra vitamins/minerals. For example, if you have arthritis & aren't getting enough Omega-3 fats, you can supplement your diet by taking fish oil. The same goes for anyone with vitamin deficiencies that need a little boost to their natural vitamin count other than sources from food. Vitamins & minerals derived from food will always be the best & easiest source for your body to use most efficiently. 

For those of you with a time restrictive schedule, like my fiancee James, that want to get their protein in after workouts & just don't have time to make a full meal I have included the above eggwhite protein as a supplement. This is a Paleo friendly powdered protein, although it is not Paleo approved because it is still a processed protein. The only ingredient in this protein is the actual egg whites, so if you do want to use a protein powder for convenience this would be the one I would recommend. (see disclaimer to the left of this blog post) With that being said, make sure you mix it with some fruit/vegetables for flavor & natural sugars or it will not taste appetizing at all! As for the flax seeds, I would throw in 2 tbsp with your protein blend/smoothie. Not to scare you off, but this particular seed will make you gassy if you overload on it. You'll have to find a happy medium for your own body, but I took my intake down to 2 tbsp every 3 days.

You do not have to take supplements to be healthy! I want to make sure y'all understand this without taking this post out of context. This post is for those who need to take supplements. For additional information on supplements visit the National Institutes of Health, Office of Dietary Supplements website. Talk with a nutritionist or a dietitian in regards to taking supplements as they are the highest trained personnel in this category.

Cooking.. who has time for that?!

In today's fast paced world, cooking is virtually impossible unless you have no social life or are a stay at home parent- False! Knowing how to cook something & having things prepped will save you tons of time. It'll even leave you with some time to get something else done after dinner is finished. I came across this cheat sheet for veggie cooking the other day & wanted to share it with you:

Obviously corn & peas are not Paleo so ignore those. Hope this helps y'all save some time!

Spotlight!

I wanted to spotlight one of my friends who has been doing Paleo & Crossfit for about a month. Keep in mind she was already eating healthy & working out so going Paleo helped her drop some body fat & the Crossfit helped tone her muscles even more. Here are her results:

*Permission to use this photo from the owner was obtained & was solely given to Paleo Lifestyle DFW. Any misuse or duplication of this picture can result in legal action.*

There are tons of Crossfit gyms across the nation. Crossfit itself was started by Greg Glassman in 2000. I personally have not tried it, but my friend loves it. She says it's a great way to meet like-minded fitness people and it helps keep her motivated. Crossfit can be done in group classes or individually. From what I've seen the prices are much more expensive than an ordinary gym membership, but the results are in and Crossfit is great for strength training. It is based off of High Intensity Interval Training (HIIT) mentality where you are doing as many reps as fast as possible. The only downside I could see to this is possible injury, but the exercises can be scaled to any age/fitness level/resistance (as seen on the websites).

Just thought I'd throw it out there for anyone who wants to try something different than the ordinary gym!

Paleo Fever!

As more and more people find out about my Paleo ways or have seen my results first hand, they are starting to give Paleo a try themselves. This was my sole purpose for starting this blog, and I must say I'm proud of each and every one of you for taking control of your health and fitness! For quick and easy access to getting started with the Paleo lifestyle I have added the "How To Start Paleo" page (located at the top of the blog).

Being healthy and fit is starting to catch on especially with the growing interest in the obesity population these days. Just remember starting something new is a big step and you don't have to be great to start, but you do have to start to become great at it! It takes 21 days to make a habit. Do you think you can start a new habit this week?

Now for some updates:

• I am currently changing up my workouts. Instead of getting 20-30 minutes of cardio in right away I'm splitting my time. 10 minutes to start my workout then 10-15 minutes after weight lifting to bring it home! This method is supposed to throw your metabolism into super drive since you're elevating your heart rate again by doing more cardio once you've pumped blood/nutrients/etc. to your muscles by lifting weights. Keep in mind weight lifting is important because muscle burns more calories, even at rest, than fat! *Ladies* Unless you have an unnatural amount of testosterone coursing through your body you're not going to get "huge" or "professional wrestler" status just by lifting weights. Our hormones tell our body when building muscle that it will be long and lean, not bulky like men.

• I'm also working on an all natural Paleo pre-workout smoothie/shake/drink. So far it's a little too chunky for most people I would say... so we'll see what I can do with it. I'm using almonds as the protein source (and added in some flaxseed for an Omega-3 boost!). 

Don't forget: the Paleo Lifestyle DFW 5K Team is running next month, March 29th, at the Firefly Run in DFW. Please visit our donation site to sign up or donate to Children's Medical Centers of Texas.