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Sweet Potato Bowl – Paleo, Whole 30

Here are two things I always struggle with 1- finding yummy lunch recipes 2- eating enough vegetables in one day. This Sweet Potato Bowl Recipe solves both of these problems.

This recipe is essentially just a conglomeration of 7ish really healthy power foods. I was tempted to stir it up and eat it like that but it was just too pretty! I think getting in 5-6 servings of vegetables a day can be REALLY difficult. Breakfast isn’t usually full of veggies, so it’s really up to lunch or dinner to pack in all the veggies. And let’s be real, sometimes I just want a sandwich or sushi or spring rolls or something and then I am getting maaayyyybe 1 serving of veggies. So let’s find ways to eat more greens.

My problem with salad at lunch is there’s no carbs. Actually when I was studying for my medical school boards, C would bring me lunch everyday. It was my favorite part of the day, because we would take an hour to just hang out and not study. I asked for a Kale Caesar with a piece of thick multigrain toast and Kombucha every single day. Occasionally he would forget the toast and I legit almost teared up that day. Not eating paleo has made me realize I really do love and need my carbs. Funny story though, that restaurant now serves that same salad with the toast ON it. I used to order it separately. I feel like maybe I deserve credit for that perfect combination.

Okay okay enough story time. Make this recipe! It’s delicious. And if you want to feel fancy all the time, buy some marble bowls. Here are some from Amazon, a set of 8 for $20!!

Sweet Potato Bowl

2019-04-23 09:33:41

Serves 2

Makes enough for 2. I usually just eat it twice in a week. Some of these ingredients like eggs you may want to make more and use in other recipes.

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Ingredients

2 small sweet potatoes or 1 large sweet potato, boiled and peeled (see notes below)

4 cups spinach

1 small white onion, diced

1/2 tb butter or coconut oil

4 soft boiled eggs (boil 8 minutes)

1 avocado, sliced

Organic Farmhouse cheddar cheese, cubed

Salt and pepper, to taste

Instructions

If I’m in a rush, I cook my sweet potatoes in the microwave. Place them in a small bowl with a 1/2 inch of water and cover them with a wet paper towel. Microwave for 8-10 minutes. If not in a rush, place in boiling water until tender. About 30 minutes.

In a large pot, add 4 inches of water and bring to a boil. Add eggs and boil for 8-12 minutes. 8 for soft boiled. 12 for hard. Immediately place into bowl of ice water to cool.

Place butter in skillet on medium heat and add onions and spinach. Cook for 3-5 minutes, stirring frequently.

Chop or mash sweet potato and assemble bowls. It makes two.

Notes

Make it whole 30 by cutting out the cheese.

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Peppered Steak

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Grilled Mexican-Style Chicken With Chunky Pico de Gallo

Mexican-style anything has us wanting to know more: where can we get it, make it, bite into it, right now?!...

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Weekly Workouts

Happy Mondayyyyyy!! Today is officially my favorite Monday ever because my husband has quit his job to take some time off which means he’s sitting right here on the couch with me while I type this. We get to workout together today, make breakfast together, and he’s going to help me with some work today. I’ve been with my husband for 7 years now and he has usually left at 6am and didn’t get home until 7pm for 6 days a week. Now I get to finally see him! So pumped and so excited for him!! I love today.

But before I spend my first Monday with my husband, I wanted to talk through workouts a bit because I’ve had a handful of questions about that on instagram lately. Back when I was doing CrossFit, I never really thought about rest that much. Sure, I would take 1-2 rest days per week, but I never really thought about specific body parts needing rest. And since my CrossFit gym was pretty much all over body workouts almost every day, some muscles were never getting adequate rest. Once I stopped doing CrossFit as much and started making up my own workouts, I decided to split up my days so my lower body could rest then my upper body could rest. So each week I take a look at the week ahead then start planning out how my workouts will look. If you look at my workouts below, you’ll see that I’ll switch off between upper and lower body workouts then add in some full body workouts in between, which are often cardio workouts.

Sunday – Rest

Monday – Lower

Tuesday – Upper

Wednesday – Full Body

Thursday – Lower

Friday – Rest

Saturday – Full Body

I make sure to have multiple lower body workouts in my weekly plan since my genetics make it more challenging to build muscle in my lower half vs my upper half. And I try to get 2-3 cardio/full body workouts in per week just to make sure I’m getting my heart rate elevated for a decent amount of time. And even though I plan out what kind of day it’s going to be at the beginning of the week(upper body, lower body, or HIIT), I normally don’t plan my exact workout until the night before. I have a huge list of moves that I want to try or I like to do on a regular basis and I plan my workouts around those movements. I hope all this makes sense and explains how I’m setting up my workouts lately! But if you have any specific questions, please leave a comment below! So far, I’ve been happy with some of the changes I’ve experienced so I’m sticking with this type of set up for a bit! I hope you like these workouts this week!!

Sunday – Rest Day

Monday – Lower body Workout – video coming to instagram soon

3 rounds of:

20 Alt Side Lunge with Reach @15# KB

1 Box Jump into 2 Jumping Lunges x 10

2 rounds of:

20 Alt Walking Short Stride Lunge Variation @ 10# DBs

20 Alt Step Up Kickbacks

3 rounds of:

10 1 1/2 Hip Thrusts @ 100#

12 Weighted Step Ups @15# DBs

1 round of:

20 frog pumps

20 glute bridges

20 45 degree hypers

10 Single leg hip thrusts (each side)

10 donkey kicks (each side)

10 fire hydrants to kick (each side)

10 weight lateral leg raises (each side)

Tuesday – Upper body Workout– see workout here

3 rounds of:

8 Lunge Stance Cross KB Press (each arm) @15#

12 Side Step Single Arm KB Swings (each arm) @25#

16 Total Bear Hold Forward Kick Sits

3 rounds of:

6 Single-Single-Double KB Press

8 Rotational Cleans (each side)

16 Total Bear Hold Lateral Kick Sits

3 rounds of:

6 KB Curls with Static Hold (each side) @ 15# KBs

12 Kettlebell Snatch (each side) @25# KB

16 Total Front to Reverse Planks

Wednesday – Full Body Workout – Versa Climber Class at Transform through Class Pass

Thursday – Lower Body Workout – video coming to instagram soon

3 rounds of:

8 Single Leg Deadlift to Single Arm Squat @15# KB

10 Lunge to Forward Kick

3 rounds of:

8 B-Stance Banded KB Deadlift @25# KBs

12 1 1/2 Hip Thrusts @100#

20 Drop Squat to Jump Squat

3 rounds of:

12 1 1/2 Open Stance Lunges @10# DBs

20 Feet Elevate Glute Bridge @40#

Friday – Rest Day

Saturday – HIIT Workout – video coming to instagram soon

5 rounds of – 40 seconds on:20 seconds rest

Runners Lunge to Jump (20 seconds each side)

Push Up to Pike Push Up

Squat Press

10 Mountain Climbers to 5 Plank Jacks

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Sausage And Potato Goulash

When you think of Hungarian cuisine, the first dish that comes to mind is beef goulash, or gulyás in its...

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Taking Chances – Episode 131: PaleOMG Uncensored Podcast

Today on the podcast, I’m talking about my husband taking a chance and jumping into the unknown. He quit his job with no exact plan and I couldn’t be more proud of him. I’m also chatting about some exciting 2019 plans we have in store! Sometimes you gotta take chances and just hope for the best. And that’s what we are doing!

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Support the podcast by clicking the Subscribe button on iTunes and please a review only if you love the podcast! There is enough negativity in this world, don’t spread more. I love hearing about what YOU want me to talk about so feel free to leave on comment here or on social media with topics you’d like me to cover! And don’t forget, some posts have affiliate links which I may be compensated from. This compensation helps with keeping this blog and up and running! Thank you so much for your support, you guys are amazing!

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Episode 131 Transcription Coming Soon!

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Embracing the Utility Trend

One of the fashion trends this year that I’m SO down for is the utility look. It feels like the new athleisure because every utility piece you put on is just as comfortable as a pair of leggings or joggers. These military-inspired pieces with muted tones are sweeping every store and I’m INTO it. All the utility pieces I’ve tried on lately are spacious, flattering and comfortable to wear all day long. Especially this Tie Waist Utility Romper I just snagged from Express. And since the pieces are simple, you can dress them up or dress them down, and wear them any day of the week!

What I love about this romper the most is that it’s spacious while still giving you a little shape around the waist. You can wear it with the normal tie around the waist OR dress it up a bit with a leopard print belt. I’ve worn it both ways and it looks cute no matter what! Plus the romper comes with giant pockets so you don’t have to figure out what to do with your hands while you’re at a backyard BBQ and not drinking. I’ve thought this one through guys, trust me.

I paired the romper with the cutest hexagon earrings and interlocking circles necklace, and I haven’t taken them off since. Well, that’s kind of a lie. I take them off during my workouts and when I sleep, but afterwards, they are right back on again! We are putting a hexagon shape tile floor in our bathroom so I obviously have a bit of an obsession. And I mostly want to match with my new bathroom since it’s still gutted and looks like a dusty mess. These earrings give me hope.

And since the temperatures are ever changing here in Colorado right now, I also grabbed the softest trench coat for spring. And I’m IN LOVE! This trench coat comes in 5 different colors but I love the beige the most when it comes to spring. It will go with any color and it’s the perfect weight to keep you warm without making you too hot in the springtime weather. Pair it with a pair of white denim shorts, a simple black midi dress, or with a sleek pair of skinny jeans! You’re going to love this coat, I promise you that!

Shop More of My Favorite Utility-Inspired Pieces

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And guess what?! Almost my entire look is on sale right now at Express! The romper and the trench coat are both 40% off, and the hexagon earrings and interlocking circles necklace are both marked down, too! And since Express is the absolute best, they are offering a special discount for PaleOMG readers to get $25 off $100 in-store and online when you use ring code 8148! Terms and conditions apply and discount expires 05/15/2019. If you haven’t shopped with Express in a while, you’re going to love how good you feel in their clothes! No matter if you’re getting dressed up for a backyard BBQ, an upcoming event, or you’re just putting together a look that you can feel good about when you walk into the office, Express will have something for you! I hope you feel as good as I do in this utility romper this summer!

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{ My Sizes: Romper – Small | Jacket – Small }

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Deviled Egg Potato Salad

I kind of forgot Easter is right around the corner. And I’ll be honest here…I forget every year. I’m not religious or spiritual and I never grew up doing anything in particular on Easter. So usually, Easter Sunday looks like every other Sunday for me. I go to a boxing class, I go to my favorite bakery, then I work the rest of the day. And this Sunday will be no different. Well, it may be A TAD different. Because on Saturday my husband and I are having a joint party to celebrate my upcoming birthday and his upcoming semi-retirement and that may mean lots of champagne and a not-so-fun Sunday hangover. I’m going to get more into all those details on the podcast this week because I’M SO DAMN EXCITED. Anywho, my whole point of this conversation is that this potato salad would be AWESOME on Easter Sunday. It mixes the best of both worlds – Deviled Eggs AND potato salad. I mean, COME ON! Why am I shouting so much in this paragraph?

Speaking of podcast, today I have to head to my SIL’s apartment across town to record a new episode. I took last week off mostly because I didn’t have a space to record then also because I didn’t have a lot to say. Sometimes I say it all here on the blog and the last thing I want to do is share a crappy episode. But it was mostly because our bathroom is still under construction so it sounds like the house is falling down while I record an episode. It just doesn’t work. So today I’m heading to my SIL’s apartment to hide in her closet to record this weeks episode. Why does construction always take longer than they say it will? Why don’t contractors just make the timeline longer from the beginning so then you’re ecstatic when it’s done early? That’s how I do everything in life. I act like it’s going to take me 30 minutes for a 10 minute drive then I’m always happy that I’m 20 minutes early instead of late. It’s pretty simple math. I think contractors should take this practice on. They would have so many more happy customers if they did. Our bathroom was quoted a month and I’ll be surprised if it’s done in two. Gross.

You know what’s so weird to think about? My husband has been working Monday-Saturday for all 7 years I’ve known him, 14 years for him. And now that he’s moving on from that job, he’s going to be at the house all.the.time. I’ve gotten so use to being by myself, traveling by myself, and doing all things by myself, so this is going to be a HUGE life change. It’s going to be so awesome for him to have his life back AND to have him around to help me with some of my own work during the week which may mean I can work less on the weekend, but then I’ll also wonder what he’s doing home on a Wednesday afternoon. I think it’s going to be quite the learning experience for the two of us. If we don’t kill each other in the first two weeks, I’ll be pretty surprised. But I’m pretty pumped for him to finally experience my recipes fresh instead of reheated or cold out of the fridge. The poor guy has only ate my PaleOMG leftovers for 7 years straight. Wish us luck! This new chapter in life is going to be pretty damn cool!!

Deviled Egg Potato Salad

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Prep Time 10 minutes

Cook Time 5 minutes

Total Time 30 minutes

Serves 4-5

Ingredients

1.5-2 pounds yukon gold potatoes, peeled and cubed

6 eggs

1 cup avocado oil mayo

1/4 cup yellow mustard

4 green onions, chopped

salt and pepper, to taste

paprika, for garnish

Directions

Place a steamer basket in the basin of an instant pot. Add the potatoes and eggs then pour in 2 cups of water. Secure the lid and press the manual button to high pressure for 5 minutes. After 5 minutes, quick release the pressure. Place eggs in an ice bath to make sure they stop cooking. And place the potatoes in a large bowl and into the fridge to cool.

Crack and remove the shells from the eggs then cut the eggs in half and place the yolks in a medium bowl. Mash the yolk with a fork until completely broken down. Add mayo and mustard to the bowl and mix with the egg yolks.

Cut the egg white halves in half once more and add to the large bowl with the potatoes along with the green onions. Then add in the egg yolk mixture, salt and pepper, and little paprika then mix well to combined. Serve immediately or keep in fridge to serve later on!

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Why You Should Know How to Read a Nutrition Label

Refined grains, added sugars, seed oils, and soy often hide in our food under scientific names or within other ingredients. Find out how to read a nutrition label so you can spot them.

The post Why You Should Know How to Read a Nutrition Label appeared first on Chris Kresser.

Source: http://chriskresser.com April 19, 2019 at 05:22PM

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Garlic Ranch Chicken

Once upon a time you tried and tested a batch of cool ranch chicken in your Instant Pot and thought,...

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10 Things I Learned in the Third Year of Marriage

Since my husband and I got married in 2016, I started sharing a yearly recap of what I learned that year. First I shared 10 Things I Learned in the First Year of Marriage then 10 Things I Learned in the Second Year of Marriage. We just celebrated our third year of marriage last week with sushi, ramen and champagne then kicked off our fourth year of marriage this week with a bang. I’ll be sharing more of those details on the podcast this week!

But before I get into the fun times we are currently in, I gotta talk about 2018. And 2018 was a tough year. No getting around it. I went through a tough time personally and my husband went through some health issues and big life decisions. But all of those frustrating and upsetting times in 2018 led to a really exciting change in our lives in 2019. We learned a lot this year and we grew even more. It wasn’t easy, it wasn’t always fun, and it took a lot of tough conversations. But all of those hard times have led to a stronger bond and a better understanding of each other. It’s safe to say, I’m pretty f*cking pumped for 2019. Now let’s chat about what I learned this year!

Communication, communication, communication. Learning how to effectively communicate with your spouse is the absolute most important thing when it comes to a healthy relationship, in my opinion. And we continue to get better and better at it. In the past I would just hope my husband would do something so I wouldn’t have to ask. But here’s the thing – he’s not a mind reader. So instead of just waiting and feeling annoyed, I just ask. I ask for help, I ask for a favor, I ask for whatever I need. He always helps and then I don’t get annoyed. I communicate my needs and he’s there for me. It solves so many issues before they blow up.

I’ve learned to express my feeling and fears for the future, even when I feel like they are not being heard. This was something I had to do many times in 2018 and I sometimes worried it was falling on deaf ears, but I kept expressing those feelings throughout the year. Because those fears matter, especially when there are 2 people involved. But continually expressing myself throughout the year really paid off. And I hope my husband does the same for me in the future when I am going through something that needs to be addressed.

Supporting hobbies, even when they don’t involve me. This hasn’t been very challenging for me since my husband and I are pretty independent. We do a lot of things without each other and I personally like that. But I have definitely become more aware of how important those hobbies are for him and I try to support him whenever he wants to take part in them. I think supporting your significant others hobbies, even when they don’t interest or involve you, is so important to ensure that they are living their most fulfilled and happiest life.

I’ve become much more patient over the past 7 years we’ve been together. My husband and I are polar opposites. I think about something for about 3 minutes before I act on it while he thinks about it for 3 days. Even in conversations, sometimes I feel like he forgot we were even talking, all because he’s thinking long and hard about his answer. I’ve learned to appreciate this because when my husband finally decides something, I know it’s a good decision. Patience is definitely a virtue. A virtue I haven’t mastered yet, but I’m getting there. Maybe.

I’ve learned to hire someone to do something around the house instead us trying to do it ourselves. We aren’t handy. At all. As much as I’d love to save money by doing it ourselves, we will just cause more issues if we try to pull that off. And I’ve learned that the hard way many times. So instead of headaches and fights, I just hire someone to do it instead. Sometimes you just gotta face the music and realize your weaknesses.

In life, sometimes you gotta take some chances. This couldn’t be more true in our lives right now. My husband made a huge life decision this month and he’s about to leap into the unknown. He’s taking his career in a new direction, an unknown direction. And we are making some big financial decisions at the same time. But sometimes you just gotta jump and see where you land. And since we don’t have kids or debt, this is the best time to do it. Learning to support your spouse when you don’t know what is ahead can be scary, but it may also change your lives for the better.

After another year has passed, I’ve learned that I still feel no pull or want to have children. This is something I look at every single year because I never know if those feelings will change. And even though I see children as a great piece of the puzzle for so many people, I don’t feel ready to have one myself. I really like where our life is right now and I’m not ready for that to change. I have no idea if my feeling towards children will change in the future, but right now, I really like where we are.

I’m slowly learning to become less selfish. I’m a pretty damn selfish person. I have just always done what I wanted to do when I wanted to do it. And luckily I can still do that most of the time. But the longer I’m with my husband, the more I notice how he puts others first before himself. And I definitely strive to be more like that.

I’ve learned to deal with the fact that my husband will never fully close his dresser drawers. I walk in and 3 drawers will all be slightly open. He hates fully closing them. I just need to find a dresser that has the soft-close drawers in hopes of no longer dealing with that annoyance. He’s pretty much the best in all other aspects so I think I can deal with the dresser drawer situation.

I’ve come to realize that house renovations can be hard on a relationship when you have no idea what they will look like. I’m thinking next time we do another renovation, we will go on a vacation during it. Sure, that’s a totally unrealistic goal since renovations take a million years and a million dollars, but sometimes you gotta dream big. Especially when it comes to the happiness of your relationship. Right? Right.

Cheers to humbling third year that taught me so much. I have a feeling 2019 is going to be our best year yet!

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Keto Sausages With Tuscan-Style Vegetables

On festive or momentous occasions you may want to surprise your guests with a delicious seaside bowl of Keto Tuscan-style...

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RHR: Biohacking Your Ancestral Lifestyle, with Ben Greenfield

Trying to balance ancestral health with your modern lifestyle can be challenging, but that’s where biohacking comes in. In this episode of Revolution Health Radio, I talk with health performance expert Ben Greenfield about the best ways to use technology to enhance your health and support your ancestral lifestyle.

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Source: http://chriskresser.com April 17, 2019 at 12:10AM

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10 Ways Refined Flour Can Damage Your Health

A significant portion of carb intake comes from refined flour in the form of cookies, crackers, pretzels, bread, pasta, and other products—and that has detrimental effects on our health. Here’s what’s wrong with refined flour.

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Source: http://chriskresser.com April 16, 2019 at 05:09PM

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Chocolate Zucchini Muffins

I’ve made a lot of muffins in the 8 years I’ve been blogging. Actually, one of the first recipes I ever made for the blog was a muffin recipe. And I’m happy to say that my recipes have come a long way since 2011. And this one is officially my favorite muffin recipe to date! It’s the lightest, fluffiest, richest muffin ever. I love it so much. I don’t know why I don’t put zucchini in every baked good. I also made the muffins with Bob’s Red Mill Paleo Baking Flour and they couldn’t be more perfect because of it. Since I know someone will ask – no I don’t know if just almond flour or coconut flour or any other flour will work in this recipe. Because I haven’t made it that way. I’ve only created the recipe this way and I highly recommend trying it this exact way! You can also order the baking flour on Amazon if you can’t find it in your store! When in doubt, Amazon it.

So enough about muffins, let’s talk about the weekend! My SIL and I drove up to Beaver Creek for a night stay at The Ritz-Carlton Bachelor Gulch and can I just say, THAT RESORT IS AMAZING!! Here’s the thing – I kind of hate going to the mountains. I grew up going to the mountains, snowboarding every weekend, and sitting in traffic for a quarter of my life. I’ve also almost driven off the road and plummeted to my death in the mountains during blizzards. So me and the mountains just don’t get along anymore in my 30’s. The last place I want to die is in the cold. I’d much rather save my money, save my life, and save my toes from being freezing cold. BUT, if I can stay at the Ritz-Carlton Bachelor Gulch every time I go to the mountains, I’m totally down to take my chances on the road. That place has a champagne bar at the bottom of the mountains and free s’mores at night by the fireplace. WTF? Is this real life? They also allow dogs so there are adorable pups everywhere. Who cares about the people you can meet while hanging out at the champagne bar when you can pet dogs all night long? People are overrated.

While we were staying up in Beaver Creek over the weekend, we went on a little snowshoe tour. And as we all pretty much know at this point, if you’re going on a tour, it’s going to be incredibly safe and easy to make sure everyone is comfortable. And our group was filled with a bunch of parents from Texas who were there for a wedding. So obviously the hike would be pretty damn easy to make sure everyone was comfortable. The hike was flat and downhill, but I don’t know if you know this about Colorado – it’s at a pretty high altitude, especially in the mountains. So breathing gets challenging for people who aren’t use to it. Well my SIL and I kept waiting…and waiting…and waiting…and the group just wasn’t catching up on this completely flat hike. So we pretty much ran down the mountain to get our hands on some champagne. It took us 2 hours to get down and while we sipped our champagne, we could see the group at the top of the mountain. We came to find out the next day that a woman fell and couldn’t get back up on her own because she couldn’t really breathe. It took them almost 4 hours to get down. Altitude is real, people!! Don’t f*ck with it. Then you can’t enjoy champagne at the bottom of the mountain. Think about the champagne!!! Speaking of champagne – have you guys tried Mumm Champagne? It’s my new favorite! We are hosting a special party this weekend and I plan on purchasing all the Mumm Champagne I can get my hands on.

Welp, I have some greasy hair to wash. So I’ll talk to you later, you lovely little butterfly!

Healthy Chocolate Zucchini Muffins

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Ingredients

1 cup peeled, shredded and drained zucchini (about 2 medium zucchinis)

2 eggs

2 cups paleo baking flour

1/2 cup coconut sugar

1/4 cup black cocoa powder

1/4 cup almond milk

2 tablespoons olive oil

1/2 teaspoon baking soda

1/3 cup dark chocolate chunk

pinch of salt

Directions

Preheat oven to 350 degrees F. Line a muffin tin with silicone muffin liners or paper liners then spray with oil spray.

Peel zucchinis, finely shred them then use paper towels or a nut milk bag to squeeze out all the excess water.

In a large mixing bowl, mix together all ingredients until completely combined. Use an ice cream scoop to scoop out the batter into 12 muffins.

Bake for 25-30 minutes, until a toothpick comes out clean from the middle of each muffin. Let cool for a couple minutes before removing from liners.

by juli

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