Barefoot Girevik

First of all, sorry I have been on a bit of a hiatus lately.  It has been a very busy summer and a lot of my free time has been spend training to finish the last couple things I need for my AKC 2. It has paid off though, summer isn't over yet and I can already do 2 pull ups!  Anyway, I came up with a delicious recipe the other day that I just had to share with everyone.  This took a bit of trial and error but it was worth it.  The boys love these and they are paleo, nut free and safe for school.  I know it is still a few weeks away but it's coming quickly! Ingredients: 1 500g jar of sunflower seed butter or tahini (unsalted) (I prefer the tahini as it has a bit of a stronger, more peanut flavour) 2 Omega 3 eggs 1 cup maple syrup 1 TBSP pure vanilla extract 1/2 cup pure cocoa powder 1/2 tsp Celtic sea salt 1 tsp baking soda "Peanut Butter" Swirl ingredients: 1/8 cup tahini 1 TBSP maple syrup pinch Celtic sea salt How To: 1. Pre-heat o...

Tucked away in a corner in a tiny restaurant at the Toronto airport I am reflecting on the whirlwind that I just experienced. It has been 3 full days of kettlebell work with Shawn Mozen of Agatsu, hand balancing with Ido Portal, power lifting, Indo Boards and even Olympic lifting. I am exhausted and sore and ecstatic. My friend Andrea and I were up at 4am Edmonton time every morning and at the gym for 14 hours of certification and workshops in an attempt to cram in everything that we could in just a few short days. There were some awesome people in our AKC 2 cert. We shared in each others successes and cheered one another on through it all. I can't even begin to describe how it feels to know that "I did that!". Leading up to the cert. it was interesting that every person I spoke with about it admitted that they were "terrified". I found it oddly comforting to know that they were feeling the exact same emotion as I was. Now that it is all over, I am very...

Well, day one done and I survived. The flight though extremely rough was uneventful and on time. I even met up with my friends for a bit of supper last night and again this morning to share a cab to the Academy of Lions where the AKC 2 cert. is being held. I have learned many new things, had a chance to review and practice some technique and worked my butt off. The Agatsu Conference has been amazing so far. I have learned some very helpful and interesting information and techniques from brilliant instructors. I have enjoyed meeting everyone at the Academy of Lions, found some good barbecue for lunch (and supper - so much food!) and finally tried a coconut milk latte at The Primal Grind (a paleo cafe inside Academy of Lions). It was delicious! Finding food has been no trouble whatsoever. There is a little market close to the hotel where I was able to buy bananas and orange juice and then another great little market close to the gym where the names of the vegetables are all missp...

In my last post I promised to write more on nutrition requirements before and after exercise.  That was about 2 weeks ago.  I have to apologize for my absence in the last while.  Once I was feeling better at the end of April I really started to kick 'er down as my father-in-law would say.  I upped my training and seriously increased my caloric intake.  With all the extra training, attention to nutrition and extra work I have taken on, there has been no time to even think about blogging.  Well that and any time I could have, my computer was being monopolized by my 2 boys playing their new game or my husband doing his work.  AKC 2 is in a few short days and once that is over I will be able to focus once again on posting the articles that I have promised in the past.  I am into my light training week now and seriously panicking about the cert.  With only a few days remaining, I do not feel ready but if I train too hard this week I will wreck my ...

In January I decided to step up my training in preparation for AKC 2. While I was training harder than ever I had my husband and some clients doing a Paleo Challenge. I was so busy developing and testing new recipes and ideas that I wasn't eating a balanced enough diet. I was also eating too many low glycemic index carbs and not getting the right fuel at the right time. I did the challenge with everyone as a way to get back on track after too many Christmas treats. In retrospect, I don't think that was the wisest idea. In "The Paleo Diet For Athletes" by Loen Cordain and Joe Friel I learned about how to properly fuel your body for hard training. You need to make sure that you are replacing all of the muscle glycogen stores, fats and protein after each workout so that you are prepared for the next one. As a group fitness instructor and trainer I have days where I teach 3 hours in a day and still do my own training. I am not the type of instructor or trainer to just sta...

First I have to apologize.  It has been a very long time since my last post and I am a little ashamed.  Sometimes you just need to take a break and if you are too stubborn to take one, nature will make sure that you do.  I have been working very hard for the past 6 months in preparation for my level 2 Agatsu Kettlebell Certification.  I picked up extra shifts at work to offset the cost of the certification and upped my training as well.  AKC 2 is a very intense physical certification and it has me a bit nervous.  Perhaps "a bit" is somewhat mild.  I am training like mad, laying awake thinking about it nervous.  Right around the end of spring break I started to get a bit sick, a cough and sore throat mostly, nothing serious.  I kept up with my training, didn't miss a shift at work and even went to an AKC 1 cert and managed a PB in the Chrissy workout.  Finally on a day off, I decided to take it easy, rest and get better.  In ret...

Yes, they are Paleo, with a few minor details.  Honey and maple syrup are questionable but they are in small amounts.  You have to be careful with Baking Powder as it often contains cornstarch and can not be guaranteed gluten free.  You can make your own by mixing 1/4 cup baking soda and 1/2 cup cream of tartar - just mix together well and store in an airtight container until needed. My boys loved these, especially the coconut milk topping - they said it tasted like vanilla pudding. Ingredients: Batter: 1 cup coconut flour 2 tsp baking powder (or your own mix as mentioned above) 1/4 tsp sea salt 1 Tbsp maple syrup 5 eggs beaten 1 cup almond milk 2 tbsp grape seed oil Cinnamon "filling": 3 Tbsp coconut oil, melted 1/4 cup honey 2 tsp cinnamon How to: In a mixing bowl whisk flour, baking powder and salt.  In another bowl combine egg, almond milk, oil and syrup.  Add to flour mixture all at once.  Stir until just blended but still slig...

Back in Saskatchewan we had a local restaurant and pub called the Ice House Tavern.  They made the best deep fried mushrooms and zucchini around.  I have yet to find a place in Alberta that makes Pizza and burgers like theirs.  Is their food Paleo?  Heck no, but it was sure good.  Every once in awhile I have a craving for an Ice House Pizza and fried veggies.  I know that if I did go back home and have some of that pizza and deep fried stuff I would feel awful after and it probably wouldn't even taste good anymore just as a piece of bread now looks so tempting but tastes horrible. Your taste changes when you eat clean, whole foods. The other night, I had a craving for fried zucchini.  I had some zucchini and mushrooms in my fridge and figured if I can make paleo chicken nuggets, why can't I do the same thing with veggies?!  Here's what I came up with. Ingredients: 1 Egg 2 tbsp chicken broth 1/8 tsp garlic powder 1/8 tsp onion powder 1 ...

When people ask me where I work and I tell them that I teach AquaFit at our local pool I almost always get the same response.  "What's AquaFit?"  You would think that after being asked the same question countless times over I would be accustomed to it.  You would think, but that question always takes me by surprise.  It is in the name Aqua = water, Fit = fit, fitness.  Many people think about the old water aerobics classes of yester-year.  Old grannies in flowered swim caps gabbing away while the instructor pumps out the same tired, old routine.  I found the following statement on Wikipedia in a brief description of "Water Aerobics" under the title of "Disadvantages".  "Although aquatic exercise greatly reduces the risk of injury, not as many calories are burned as would be in some other activities. [4] Though aquatic activities in general expend more energy than many land-based activities performed at the same pace due to the increased resis...

I had a very interesting discussion today with a dietician that allowed me to apply some of the knowledge that I have gained over the last 6 months.  Shortly after that I made a trip to the grocery store with my husband and ended up in quite the debate over the cost of eating Paleo vs Clean.  If you haven't yet read the following books I highly recommend that you do so.  Make sure that you go into any debates or discussions armed with the proper knowledge to defend what you believe in! This is a n excellent book if you are learning about Paleo and doing some of your own research.  Robb Wolf goes into the science behind it all and explains why Paleo works.  There are recipes and exercise prescriptions in the last few chapters if you prefer to skip the science and leave that for later but I highly recommend reading the entire book.  Even though he does go into 'geek speak' as he calls it Robb puts the information into everyday language and u...

First of all, sorry I haven't posted anything in over a week.  It has been a busy week.  I have picked up some extra classes at work and we had friends in from Halifax this week so I was busy cleaning and converting our work-out room to a guest room complete with chocolates on the pillows.  I have also run myself down enough to have picked up a sinus infection so at the completion of my very busy days the choice of blog or bed was definitely bed, no contest.  Anyway, to the task at hand.  When I was a kid my mom found a recipe for Bisquick Impossible Cheeseburger Pie.  It called for Bisquick mix of course but my mom never bought processed food and made her own homemade biscuit mix and used that instead.  When I started eating clean a couple years ago I took the old recipe, cleaned it up and added a bit of kick.  It is one of my boys' favourite meals so even though we have switched to a Paleo diet I don't want to take it away completely....

The other night I was very low on ingredients and badly needing a trip to the grocery store but having no time, I grabbed what I had on hand and threw together a quick meal.  It ended up being my Paleo version of the Impossible Cheeseburger Pie with Salsa to make up for the missing cheese.  I have some great recipes for fresh salsa and they are good.  This one though, I cooked in a skillet and it turned out much more like the jars of salsa that you can buy in the store.  It was very good on top of the pie. Homemade Salsa Ingredients: 1 large can (28 oz) diced tomatos (the kind with no salt added) 1 small can sliced Jalapenos with juice 1 small green pepper seeded and chopped 1-2 tsp Paprika (I was in a rush and just dumped some in) Pinch sea salt Fresh ground black pepper to taste Put all of the ingredients into a large pot or skillet over med high heat.  Bring to a boil.  Simmer gently until desired consistency.  Voila, homemade Salsa, ea...

Every year I make Valentines goodies for my family and a Paleo Diet has not changed that.  We are having grass fed steak tonight and this delicious chocolate cake that contains no gluten or sugar! Ingredients: 1/4 cup Coconut oil 1 cup Paleo All Purpose Flour Mix 1/3 cup 100% Pure Cocoa Powder 1/2 Tsp Cinnamon 1/2 Tsp Allspice 1/8 Tsp Nutmeg 1/8 Tsp Ginger 1 Tsp Gluten Free Baking Powder 1/2 Tsp Baking Soda 1/8 Tsp Sea Salt 3/4 cup Maple Syrup 2 eggs 1 small can (398 ml) Pumpkin Puree 1 1/2 Tsp Pure Vanilla Extract How To: 1.  Pre-heat oven to 350 degrees F.  Grease an 8" square pan (or a heart shaped pan if you have one) with coconut oil. 2.  In a medium bowl, whisk together dry ingredients (flour, cocoa, spices, baking powder, baking soda and salt). 3.  In a large bowl whisk together the oil, maple syrup, eggs, pumpkin and vanilla. 4.  Whisk the dry ingredients into the pumpkin mixture until combined. 5.  Pour batter into pre...

1 small bag (approx. 3 cups) Teff Flour 1 small bag (approx. 3 cups) Sorghum Flour 2 cups Arrowroot Flour 2 cups Tapioca Flour 1/2 cup Coconut Flour 1/4 cup Xanthum Gum Measure all ingredients into a large ziploc bag and shake to mix. Use in place of wheat flours. *Note: see comments at the bottom for more information on this flour mix.*

Since I started eating a Paleo Diet I have had to answer many, many questions and I am beginning to sound like a broken record.  I have also had supposed "well wishing" relatives attack my lifestyle without provocation.  I decided to put down some of the more common questions and arguments in text so that the next time someone asks I can direct them here rather than explaining the same thing once again.                                                                       Q.   What is Paleo Nutrition? A.   It is eating the way that our Paleolithic ancestors did. It can also be called a 'hunter,gatherer diet'. One of the main ru...

When I was trying to decide what to make for a main dish on Superbowl Sunday that my husband would love, I thought of cabbage rolls.  They are one of his favourite foods and no big dinner can go by without them (Thanksgiving and Christmas for example).  I found a great recipe for Paleo Cabbage Rolls so I figured we were all set.  When I got to the grocery store however, there were no sour cabbage heads.  I had to think quick and improvise and it hit me that we could turn those babies inside out and they would still be pretty awesome.  Here is what I came up with.                                                                    ...

When you think of manly and macho what image pops into your mind?  For me it's a caveman.  It doesn't get much manlier than that.  In my mind right now as I write this is the grunting thing from Home Improvement.  One of the biggest displays of testosterone in our modern society is - you guessed it - Superbowl Sunday.  Don't get me wrong, I know that there are lots of us females who love football too.  I am one of them.  I will spend the entire day on Sunday in the kitchen preparing but come kick off my eyes will be glued to the tv.  I won't say that my butt will be glued to the sofa because I'm not that kind of fan.  A game is more of a workout for me than most people.  If you like to sit and watch in silence, you probably don't want to invite me over to your house on game day.  When the game is tense I can't stay still, I will stand up, sit down, stand up and pace, sit down again in a different spot (squats?), if my team...

There is nothing better than a steaming bowl of chili on a cold, snowy day.  This is another good recipe for cold and flu season because spicy foods help to clear out your sinuses.                                                                      Ingredients: 1 small can chopped green chili's or Jalapenos depending on how spicy you like it. 1 lb bacon diced 2 lb ground beef 6 cloves garlic, smashed and peeled (no need to chop, we will be pureeing them) 2 tbsp chili powder 2 tsp crushed cumin 2 tsp dried oregano leaves 1 tsp ground coriander 1/4 tsp sea salt 1/2 tsp fresh ground black pepper 1 large can diced tomatoes 1...

This recipe is from one of the Clean Eating cookbooks but I made a few changes because I always do.  It is so good all on it's own and an awesome Paleo eat. Ropa Vieja INGREDIENTS: 3 lbs flank steak, trimmed 4 cups low sodium beef broth 4 cups water 2 cups coarsely chopped carrots 1 bay leaf 3 garlic cloves smashed + 3 minced 1 tsp dried oregano ¼ tsp whole black peppercorns 2 green bell peppers, cut into strips 2 red bell peppers, cut into strips 2 yellow bell peppers, cut into strips 2 large carrots, sliced 1 red onion, sliced 2 chilies, minced 4 Tbsp olive oil, separated 1 x 14 oz/398 ml can diced tomatoes (the ones with no salt added) 3 tbsp/45 ml tomato paste (I like to use pumpkin puree sometimes too) 1 tsp ground cumin ½ cup chopped fresh parsley HOW TO: 1) Combine meat, broth, carrots, bay leaf, oregano, salt, peppercorns and smashed garlic in a large saucepan. Simmer, uncovered for 1 ½ hours or until beef is tender. Remove from heat and let cool ...

One of my husband's biggest complaints with the Paleo Diet is that he can't have a sandwich.  That led me to spend a considerable amount of time in the kitchen concocting different variations of breads with several failures I might add.  This one is a nice sized loaf with excellent flavour and texture.  It is good alongside a big bowl of stew and slices well for the occasional sandwich.                                                                    Ingredients: 1 1/2 cups almonds 1/4 cup ground flax seeds (or flax seed meal) 3/4 cup arrowroot powder 1/2 cup pumpkin seeds 1/4 tsp sea salt 1/2 tsp baking soda 2 eggs + 3 egg w...

I don't push the Paleo Diet on my kids.  They are very smart 14 and 12 yr old boys who tend to rebel against change as is natural at that age.  I give them the information and guide them towards healthy choices and then let them make their own decisions.  My 12 yr old is very good with eating healthy and will try almost anything.  My 14 yr old is a bit more difficult as he has always been a picky eater.  They like to make their own lunches, it is just their one little bit of freedom.  I make sure that we have good snacks and lunch options for them to pick from but there is always a loaf of bread and some sliced meat just in case they are feeling like a sandwich that day.  My husband had an early meeting this morning where there were to be muffins and pastries provided for breakfast and sandwiches for lunch.  I had to make sure he had a good breakfast in him so that he didn't have to settle for a muffin and pack a lunch so he had something to eat...

Over the past couple weeks a winter cold has been making the rounds in our house.  The best remedy for a cold is homemade chicken soup.  There have actually been studies done on this and they show that the homemade kind with vegetables works the best.  Every time I roast a chicken or turkey I boil the carcass with some veggies and pop the strained broth into the freezer so that I always have it on hand for a quick meal.  Make sure you pull all the little pieces of meat off the carcass though and put that in the broth before freezing.                                                                      Ingredients: 12 cups homemad...

This one was very easy for me, I have a great recipe from my mom who got it from my grandma and so on.  All I had to do was change a few ingredients to make a great pumpkin custard "pie" (crustless).  I found a few good paleo pie crust recipes in books and have taken a few ideas from several different ones.  I tweaked them until about 5 pies later I came up with a good one.                                                            Crust Ingredients: 1/4 cup coconut flour 1/4 cup flaxseed meal 1/2 cup almond meal/flour 1 cup pecans (processed until flour like texture) 1/4 cup coconut oil (needs to be at room temp. so that it mixes easily) Sea salt to taste (just a pinch is m...

One of the things that I really miss with a Paleo diet is a chunk of warm brown bread with Sunday dinner or a winter stew.  My husband misses sandwiches as that is is easy go to lunch when I'm not home.  It took me some trial and error but I think I have come up with one that tastes very similar to my old recipe for quick brown bread. Ingredients: 2/3 cup flax meal 1/3 cup amaranth flour Sea salt to taste 1 tsp baking powder 3 tsp avocado oil 1 egg plus 2 egg whites Approx 1/4 cup water How To: 1. Pre-heat oven to 350 degrees. 2. Prepare a loaf pan by lining with parchment paper. 3. Combine dry ingredients in a large mixing bow. 4. In another bowl mix egg and egg whites together with avocado oil. 5. Add the egg and oil mixture to the dry ingredients and combine thoroughly. 6. Add just enough water that the batter will pour slowly into your loaf pan. 7. Cook for 20 - 25 minutes until a toothpick inserted into the center comes out clean with just a ...

Sunday in our house is usually a day for a big dinner.  We are all home at dinner time for a change so we can actually sit together like a real family and talk.  Yesterday was no different.  I had a duck in my freezer just waiting to be cooked so I thawed it in the fridge over the weekend and planned a special Sunday dinner for my family.  I have never cooked duck before so I wasn't sure exactly how to approach it.  I have cooked several turkeys in my lifetime so I took a turkey approach to the bird.  I have a recipe for paleo stuffing that I love but it has raisins and apples which are not ok for paleo induction and my husband is not a fan of fruit in his stuffing so I adapted it to fit our needs. Ingredients: 1 whole duck (ours was about 4 lbs) Sea salt and fresh ground black pepper to taste Poultry seasoning (1 tsp for dressing + sprinkle for the bird) 1 tbsp coconut oil 1 yellow onion chopped 5 stalks celery chopped (leaves too) 1 cup chopped ...

It is nearing the end of January and we are now 2 weeks into the Paleo Challenge that some of us started on January 10.  I have done the challenge before and I have been eating a Paleo diet since October but over Christmas I allowed myself some cheats.  Some of the goodies and homemade fresh rolls were just too good to resist and the box of chocolates that my seniors aquafit class gave me was best before January 21st.  I keep saying "some cheats" when in reality, looking back it was a lot of junk.  Since I have a few clients and family members trying the 30 day challenge I decided that to do it with them was the best way to get back on track.  Anyone who has done a 30 day Paleo challenge before knows first hand that the 2nd week of the challenge is the most difficult.  I have even heard it referred to as "Hell week".  When you eat bread and pasta and sugary foods they all go to the same "happy receptors" in the brain as alcohol and nicotene...

I tried this for supper last night and it was amazing.  I knew that the chicken was marinated in coconut milk and Thai spices so I put together seasonings that I thought complimented each other nicely. Ingredients: 4-5 large chicken breasts cubed 3 green onions sliced (white and light green parts only - save the dark green for garnish or for the veggies) 4 cloves of garlic diced 2 tsp Sambal Oelek or 2 red chili's seeded and chopped 1 thumb sized piece of fresh Ginger grated or finely chopped* 2 tsp dried coriander 2 tsp oil (I used avocado) 1 Tbsp low sodium tamari 2 tbsp lemon juice 1/2 cup coconut milk 1/2 cup water How to: 1.  Cube the chicken and set aside in a large bowl (preferably one with a lid) 2.  Mix together remaining ingredients and pour over chicken, reserving approx 1.4 cup for basting.  Put the bowl in the fridge for 1-2 hours to marinate (or for really intense flavour do this the night before and let it sit until you are read...

I love Peanut Sauce with Thai food but peanuts are a legume so they are a No if you are following a Paleo Diet.  I came up with my own version that works with Paleo and tastes just as good. Ingredients: 1/2 cup Almond Butter or Tahini 1 Tbsp Tamari (wheat free soy sauce) 1 large clove of garlic diced 1 tsp Sambal Oelek (chili paste) or some dried red chili flakes mixed with lemon juice. 2 tsp fresh ginger grated 1/8 tsp cumin 1/2 tsp ground coriander 1/2 tsp flax seed oil 1/4 cup coconut milk How to: 1.  Mix together the first 8 ingredients to a nice creamy texture. 2.  Add the coconut milk a bit at a time stirring after each addition to desired consistency.  If it is still too thick add a bit more coconut milk or water. 3.  Cover and let sit until the rest of the meal is ready to allow the flavours to blend.  Cover and refrigerate any left overs. Serve this sauce with spicy Thai dishes such as Chicken Satay  with Steamed Veggies.

This recipe is a favourite in my house.  It uses sauerkraut and it would be best to make your own (no vinegar) but in a pinch I find that the Safeway brand canned stuff is the best.  It has the lowest sodium and no vinegar.  It makes enough for a family of 4 with left overs for lunch. My version of Polish Stew: INGREDIENTS: 1/2 lb good quality bacon chopped 3 pork tenderloin trimmed and cubed 4 cups (2 cans) sauerkraut 2 cups water 1 onion diced 3 cloves garlic diced 4 large carrots sliced 1 can no salt added tomato sauce or 3-4 med tomatoes pureed 2 bay leaves 1-2 tsp dried parsley Fresh ground black pepper to taste. How to: 1. Put the sauerkraut and water into a sauce pan and bring to a boil.  Turn down and let simmer until you need it. 2. Brown the bacon in a skillet over med. high heat.  Drain and set aside in a bowl lined with paper towel. 3. In the same skillet brown the cubed tenderloin with onion and garlic.  (alternatively you...

AGATSU and the Academy of Lions have teamed up to challenge our nutrition once again.  The challenge is 30 days of Paleo.  I did the challenge in October and have completely changed the way I eat since then.  I have read some great books as I mentioned in an earlier post on the Paleo Diet and I am convinced that this is the way to go.  I have a few clients trying the challenge this month so I will have results for you in February.  In the meantime I have a great Paleo recipe for you to try.  I quite often will cook a meal just by throwing together what I have on hand and need to get rid of.  Sometimes it works, others not so much.  This one was a hit and is so good for a cold day. Stew INGREDIENTS: 1lb lean beef, trimmed and cubed 4 stalks of celery chopped (leaves too) 3 large carrots chopped 3 cloves of garlic minced 8 cups water (or for a bit of added flavor split half and half with beef stock) 1 cup frozen peas 1 large can of chopped tomatoe...