Homemade Condiment Creations Tomatoes – yep. Vinegar – seems fine. Sugar – wait, what? Even ketchup isn’t safe from the wrath of sugar. Think you have to ditch the bottle – the condiment bottle that is – in order to avoid these hidden sugars? Ketchup There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety. 6 ounces tomato paste 2/3 cup apple cider vinegar 1/3 cup water 2 tbsp of your preferred sugar substitute (optional) 2 tbsp onions 2 cloves garlic 1 tsp salt 1/8 tsp ground allspice 1/8 tsp ground cloves 1/8 tsp pepper Combine ingredients in food processor and blend until the onion disappears. Mayonnaise If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs! 2 large egg yolks 2 tbsp fresh lemon juice 2 tbsp water 1 tsp dry mustard 1 tsp salt 1 cup pure olive oil Mustard Ahhh…mustard. Faux Honey Mustard Combine all ingredients in bowl and mix thoroughly. Almond Butter
Beast Skills Intermittent fasting diet for fat loss, muscle gain and health Girl Gone Primal F.M.S.. Primal Energy Bar Redux: Making a Better Bar When you talk, we listen. You loved the Primal Energy Bar recipe we featured in September, but the comment section lit up with suggestions about how to modify and improve the recipe. Specifically, you guys wanted to up the protein ante, with commenter Paul recommending adding a few scoops of protein powder, and Anna offering some great suggestions for firming up what was originally a pretty fragile bar (because, lets face it, eating your protein bar with a spoon kind of defeats the purpose!) So with that, we went to our unofficial Mark’s Daily Apple kitchen to put it to the test! The following is the new and improved official Mark’s Daily Apple Primal Energy Bar: Primal Energy Bar Recipe: Ingredients: 1/2 cup slivered almonds 1/2 cup pecans 1/4 cup unsweetened shredded coconut 1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!) Method: On a cookie sheet, toast nuts and shredded coconut until golden brown. Nutrition Information: Calories: 184
Al Kavadlo – We're Working Out! » Training to do a Planche Jan. 2011 Update: Check out my new strategy for training the planche The planche, like the human flag, is an advanced body-weight challenge that requires strength, balance and stability. While it’s commonly seen in competitive gymnastics, few people are familiar with the planche and even fewer have thought to try it themselves. I’m hoping to change that! The textbook planche position is almost the same as the push-up position–except your feet are not touching the ground. There are several positions to practice while building up towards this, such as headstands, handstands and the crow (aka frogstand). Before working on the planche, you should establish a solid foundation of core strength as well as upper body strength, through doing exercises like planks, push-ups, and dips. The full planche is still a work in progress for me but after months of practicing, I can get my body mostly straight when my arms are bent. I recommend learning a planche by practicing on parallel bars.
14 Days Paleo Meal Plan It can be hard to always come up with original meal ideas or not to slip off the Paleo wagon from time to time from lack of options or a pantry that still contains some not so good food choices. I believe in making easy for people not only to understand what foods are healthy and what foods are not and why, but also to grasp what it entails to be eating Paleo on a day to day, consistent basis. The best way to represent a typical paleo eating plan is to give out a sample of a week or two worth of food. Remember that you can skip a meal whenever you feel like it and the paleo diet is really not about eating three square meals per day, quite the contrary. If you decide to fast for a day, that’s perfectly fine as well, but I’ve included three meals and a snack every day just to give you enough options to play around with it. Where applicable, I’ve included a link for the recipe as well. The Paleo Weekly Planner Every week we create a meal plan to go along with our Paleo cookbook. Week 1 Week 2
PLANCHE TRAINING Sampler Menu & Meal Plan We try hard to think of everything at Paleo Plan. We’ve worked with our members to provide Meal Plans that are easy to cook during the week, but that are also interesting and flavorful. We also try to offer creative and slightly more complex recipes during the weekend, when you may have more time to dedicate to your meals. And from the feedback of our users, we’ve even instituted a Flex Day, which is a day that is simple to leave out of your plan, either for a business trip, a holiday, or simply a scheduled cheat day. We know you may not want to follow the plan every day, so we’ve made it simple to adjust. Below, we’ve provided a sample week’s downloads. The images above are a snapshot of the full PDFs our members get each week.