workouts + protein

almondsMost of you have heard how important it is to pair working out with protein. The question is, should you eat protein before or after a workout and what type of protein is beneficial?

According to bodybuilding.com,

adding protein prior to your training session primes the pump: It starts protein synthesis during rather than after your training session. Pre-workout protein most likely increases amino acid delivery and uptake by muscles during training. A study published in Medicine and Science in Sports & Exercise found that one scoop of whey protein prior to working out increased calorie burning over the subsequent 24 hours.

One protein source option for whey protein would be Young Living’s Pure Protein Complete. … 

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roasted chicken with carrots and potatoes {whole30 & paleo}

IMG_8941About a month ago I roasted a chicken for the first time – before that I always threw the whole chicken in the slow cooker all day long. Roasting it just creates a different taste – the skin gets crispy and the veggies almost caramelize in this recipe. It’s all just so delicious and super easy.

I don’t have exact measurements, because I just made how much I thought would fit in the dish and how much we’d eat. I don’t have a roasting pan, so I had to use a glass casserole dish. I need to get a roasting pan so that I can fit more veggies in there because they are so good, especially the carrots. Yum! I hope you enjoy it and if you have chicken left over, it’s perfect for soups or chicken tacos…. 

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simple spicy chili {whole30 & paleo}

IMG_8949This is Dave’s favorite chili and I’ve adapted it from this recipe (didn’t take much amending) to make it whole30 compliant and Paleo. Like all recipes, check your ingredient list for canned goods to make sure there isn’t any hidden sugar or other things that you don’t want while doing whole30. This is a spicy chili, but not overly hot. Our kids like it too so it’s a great way for them to get some veggies. This is a great recipe to double and freeze some for later. Our family of 4 eats almost all of this in one sitting…. 

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chocolate chip coconut bars

chocolate chip coconut barsSo I’ve found my new favorite easy, tasty sweet treat. They’re chewy, chocolatey and coconutty – a true winner in my book. There are just 4 ingredients (5 if you make them with two different types of coconut like I did). You can add other things instead of or in addition to the chocolate like nuts or dried fruit. There are so many possibilities!

I adapted this recipe from The Paleo Mom’s Simple Chocolate Coconut Squares. Enjoy!… 

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against all grain

51DlcBMC97LLast week the book Against All Grain arrived on my doorstep. To say I was excited was an understatement. A quick flip through the book brought excitement and passion back into food for me. The thought of not having bread again or tortilla chips or cake just really made me sad. Food is such a social thing and while this can be bad, it also can really bring people together. So finding recipes for world-famous sandwich bread, rosemary breadsticks, coffee cake, scones, muffins, ice cream and more was really encouraging to me.

Someone on Instagram encouraged that I “review” the book so I’m going to do that today. I’ve not worked through all of the recipes but will talk about the ones that I have. Against All Grain is filled with more than 150 gluten-free, grain-free, and dairy-free recipes. Some of the recipes had as few as 2 ingredients, while other more complicated ones had over 15. Most of them, however, had between 5-10 ingredients so they weren’t too cumbersome to make. I did have to make up a grocery list and get a handful of things that I don’t normally have on hand since I’m new to this Paleo lifestyle such as almond flour, vanilla beans, turmeric, and ginger…. 

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my favorite Paleo & Whole30 recipes

Today I thought I’d share some tried and true Paleo & Whole30 recipes. I’ve noted if they’re Paleo or Whole30 (or both) to make it easier for you based on where you are in your journey. I suggest the chocolate zucchini bread the day after you get done with whole30 – it’s so delicious!… 

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what in the world is systemic inflammation?

You know what’s funny? For the past few months I’ve been calling this systematic inflammation, not systemic. Oops. I thought it was systematic because it caused various symptoms. Lesson learned. Through researching how to heal my body, I mainly read two books that I’ll reference here discussing systemic inflammation. Before I started my research, I had never heard of systemic inflammation so I’m guessing that you haven’t either. I hope to break it down for you in easy to understand bits. Please see my sources for more detailed information about it, because I will just be giving an overview here.

Let’s jump right in…. 

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Whole30 Q&A

Since I started Whole30, it’s opened up a ton of discussion with people around me. It’s one of the reasons I started this blog. I thought I’d talk about some of the questions that I keep getting asked regarding Whole30 and this new lifestyle of mine. If you have any other questions, feel free to leave them in the comments and I’ll answer them there for everyone to read.

Who is Whole30 for? I truly believe it’s for everyone, health issues or not. You could be like me and be perfectly fine eating anything and everything and suddenly one day BOOM! you have chronic constipation that won’t go away. Or you could have other health issues that you’ve dealt with your whole life: acne, anxiety, asthma, bloating, diverticulitis, eczema, infertility, migraines, etc. Practical Paleo has a list of more than 50 conditions that are caused by chronic inflammation (caused by the foods we eat that are inflammatory)…. 

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