Having heard this…you may then wonder, what made you decide to give this dish a go in your own kitchen in the first place?  Well…the answer to that is, Dusty and I had eaten cow tongue a couple times before at this really nice Japanese restaurant.  I am fully up for trying pretty much anything once.  Worst case scenario…if I don’t like it…I won’t make it again.  Pretty simple.  When cooked properly, beef tongue is extremely tender, tasty and basically melts in your mouth.  I wanted to try making it myself.  Something many will never get to experience, because they are simply ‘too scared’ to try new things.  Come on…live a little.  Funny and ironic though, as many of those same people, are cool with eating things like processed hot dogs and other ‘crap food’ with a million and one ingredients in it, that they can’t pronounce!  YUM!!  

Well would you lick at that!  (Thanks Amy Kubal for the pun)  Off topic already.  Okay, back to the tongue (all sarcasm aside).  Beef tongue is part of the cow that has been consumed by various cultures for many years now.  It is a fatty muscle, that is high in protein and B-12 and low in sodium and carbohydrates.  Super nutritious and even more delicious.  About a month ago, while roaming the farmer’s market one fine Saturday morning…I must have had tongue on my mind.  I decided to ask the farmer at the Green Gate stand if they had any tongue left for the taking.  I was indeed in luck, as she replied…’I think we have one left!”  I must have been up and at it earlier than usual that weekend, because they usual sell out quickly.  A minimal eight dollars and change later, and I was off to continue to rest of my shopping.

It came frozen in butcher paper…and stayed that way for a few weeks before I decided to cook this bad boy up.  A huge fan of shredded pork, I knew that I wanted to make this in a similar fashion.  I had also just made a huge batch of my homemade guacamole and salsa…so I thought the shredding of the meat would be the perfect technique to create some lettuce tacos.  The Crock-Pot…aka, the Original Slow Cooker (now my new BFF) had to be a part of this first time experience as well.  NOW, I want to take all of you a a visual and descriptive journey of how to make your own beef tongue…without being frightened.  Come along and have a read, as I break it down into easy-to-follow steps!

Ingredients:

In the Crock-Pot

• 1 beef tongue
• 8 + garlic cloves – whole
• 2 celery stalks – chopped in pieces
• 4 shallots – chopped into quarters
• small handful of whole peppercorns
• 3 bay leaves
• beef broth – enough to fill pot 3/4 way full

In the cast iron pan

• 2 tbsp coconut oil/butter
• 2 medium onions – finely sliced
• 1 large bell pepper – finely sliced
• 1 hot red pepper – finely sliced (optional)
• 2 tsp ground chipotle
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp cayenne
• sea salt and ground pepper to taste
• garnish with fresh cilantro – chopped
• top with homemade guac and salsa

First step.  If frozen, start by de-thawing meat in the fridge.  Open package and stare at the tongue for a few minutes.  To be honest, I wasn’t exactly sure how I was going to react when seeing it for the first time.  I had seen photos before of what a cow’s tongue looks like, so I suppose I wasn’t surprised.  It didn’t really bother me in the least.  I actually thought it was kinda cool!  AND…YES, it totally looks like a tongue, because IT IS ONE. Skin and taste buds to boot.  Don’t worry, you don’t eat that part.  Sorta neat to run your fingers over though.  I wanted to totally take side profile shot with the cow tongue looking as though it was coming out of my mouth. Dusty fully caboshed the idea.  HA!  He said I was getting carried away (maybe he was right!?)  Next, I gave it a wee rinse, and threw it in the Crock-Pot.

Continue by pouring in your broth (can use homemade or store-bought).  I actually had some store-bought beef broth on hand, so I went with that.  Next, add in loads of whole garlic cloves, some chopped up celery, several halved shallots, a sprinkle or two of whole peppercorns and finally a few bay leaves.  As you can see, the bay leaves are not in the photo, because they were somewhat of a late addition.  I added them in after the pic was taken.  Once all the previously mentioned items are in and floating around and hangin’ with the tongue, put the lid on and set it to cook on low heat for 8-10 hours.  I originally set mine for 8 hours, but actually ended up leaving it on a little longer.  It cooked for a total of 9 hours!!!  I figured the longer the better in this case.  I was right…the beef ended up being so juicy and succulent.

Soooooooooooooo…after the 9 hours of cooking away in the Crock-Pot, the house smelled incredible.  We were in and out all day, and every time we walked in the door…we were welcomed with such a comforting aroma.  When your beef tongue has finished cooking, take a pair of tongs and remove it from the liquid and place it on a wooden cutting board (or similar surface).  I think this next little piece in the process is where some folks may get a little squeamish.  Dusty was fully game to eat the end-product, but truthfully wasn’t a huge fan of what needed to be done next.  Oh yes…the removal of the ‘taste buds’, aka taking the ‘skin’ off the tongue.  With a eye (and a hungry belly) focused on the meat inside, I took a very sharp knife and actually cut and sectioned the tongue into quarters.  This size of chunks was much more manageable to work with.  Again, I wasn’t exactly sure how I would do with such a task, but I was totally good.  The ‘skin’ actually peeled off super easy, with minimal effort to be honest with you.

Now…come on…take a look at this beautifulness.  What is not to love right?!?   Once you have removed and discarded ALL the skin, you are ready to start shredding the meat.  Take a fork or two and basically start running them through the chunks of meat, to pull it all apart.  Do so, until you have reach your desired shreddedness (new word).  This step is also quite simple, as the meat basically just falls apart, because of the slow/low temperature cooking time it spent in the Crock-Pot.  Chunk by chunk, continue the same thing, until the whole tongue turns into a nice yummy pile of meat on your cutting board.  Of course at this point I had to sneak a wee nibble and taste.  If somewhat walked into your kitchen and did the same, I assure you that they would probably mistake the tongue for a pot roast or something of that sorts.  Be patient…we are almost there.  At this point, you could eat it just like this (plain), if you so chose to…but we decided that we wanted to spice up our life a little further.

If you have two sets of hands in the kitchen…one of you could be shredding the tongue, while the other is slicin’ and dicing’, while getting prepared to sauté up the veggies on the stove-top.  In a cast-iron pan (preferably), heat some coconut oil or butter on medium.  Next, add in the thinly sliced onion, bell pepper, hot red pepper and cook until softened.  From there, I took a large slotted spoon and removed all the ‘original’ ingredients from the Crock-Pot cooking.  Why waste food right?!  So I scooped out all the cooked garlic cloves, celery and shallots and transferred them into the cast iron pan to join the party.  Continue cooking on medium-high heat for a few more minutes.  After that, take your shredded beef tongue and add it into the pan.  Take a spoon and mix thoroughly, until all the ingredients are combined. Finally, sprinkle in your desired spices and continue to stir.  Once everything looks good-to-go, garnish with some fresh cilantro.  Wash your lettuce leaves to get them ready as well.  Finally, FINALLY…load ‘em up with the spicy shredded beef tongue and top off with some homemade guac and salsa.  Enjoy!  “Be brave.  Try it.  You won’t be disappointed!”

]]> http://paleodish.com/2012/02/07/spicy-shredded-beef-tongue/feed/ 0 http://paleodish.com/2012/01/24/baked-chicken-thighs/ http://paleodish.com/2012/01/24/baked-chicken-thighs/#comments Wed, 25 Jan 2012 01:51:32 +0000 Cindy Sexton http://paleodish.com/?p=5181 Chicken thighs…marinated three ways to suit your fancy.  Up until a few weeks ago, I wasn’t even sure if I really cared for good ol’ thighs to be honest with you, as I had never really had them before.  This may be somewhat surprising, but I had previously just overlooked their goodness.  Who knows why?  Basically, the inaugural recipe of such began when I was at the butcher shop, unable to find some chicken breasts for dins one evening.  Sitting lonely, neighbouring the section which once sat the breasts, were some boneless, skinless chicken thighs.  Without much thought, I snagged them and was on my way.

With this new (to me) poultry part in my possession, I decided to get a wee bit creative and whip up some simple, yet flavourful marinades to soak these bad boys in.  I had 12 chicken pieces in total…and decided to separate them equally into three Ziplock bags, containing different marinades.  Funny enough, as it turned out, the night I intended on baking them, I got tied up and just turned to having leftovers that night.  Regardless, they were all ready to go (minus the actually cooking process), so the chicken thighs were fortunate to be able to sit, immerse in the liquid concoctions overnight in the fridge.

Fast forward through the magical world of the www.  Verdict…2 thumbs up!  They turned out super moist and tender, totally filled with an abundance of juicy flavour.  They def get additional bonus points, if you are on a budget, as chicken thighs are a very affordable option.  Similar to that of their white meat counterpart, they can either come with the bone-in or boneless…and also with skin-on or skinless.  The choice here is ultimately yours…personal preference I suppose.  I think I want to try boneless chicken thighs, with the skin-on next time!  Lastly, I must also mention that these delicious chunks of meat serve as terrific leftovers.  I found myself quickly grabbing a couple thighs in the morning for breakfast, as I was literally darting out the door for work.  A super sweet option for those who are often on the go!

Marination is the process of soaking foods in a seasoned, often acidic, liquid before cooking. The origins of the word allude to the use of brine (aqua marina) in the pickling process, which led to the technique of adding flavor by immersion in liquid. The liquid in question, the ‘marinade’, can be acidic with ingredients such as vinegar, lemon juice, or wine or enzymatic (made with ingredients such as pineapple or papaya.)^[1] Along with these liquids, a marinade often contains oils, herbs, and spices to further flavor the food items.

It is commonly used to flavor foods and to tenderize tougher cuts of meat.^[2] The process may last seconds or days. Different marinades are used in different cuisines. For example, in Indian cuisine the marinade is usually prepared with a mixture of spices. (Source: Wikipedia)

Note:  I will try to be as accurate as possible, but not gonna lie – mostly eyeballed it, test-tested and hoped for the best when it came to the amounts of olive oil and balsamic that I put in!!!  I will make these again in the next week or two, and re-jig the recipe to include the exact measurements for y’all.

Marinades (12 chicken thighs total – each marinade was made for 4 chicken thigh pieces each.  You may want to adjust, depending on your quantity)

Balsamic

• olive oil
• balsamic vinegar (equal parts oil and vinegar)
• 3 shallots – finely chopped
• 3 garlic cloves – crushed
• 2 tbsp grainy mustard – good quality
• coarse sea salt and ground pepper

Lemon

• olive oil – generous splash to coat
• 1.5 lemons – squeezed
• 3 tbsp Italian seasoned herb mix (dried basil, rosemary, thyme, oregano, black pepper)
• 3 garlic cloves – crushed
• coarse sea salt and ground pepper

Spicy

• olive oil – generous splash to coat
• 2 limes – squeezed
• 3 garlic cloves
• 2 shallots – finely chopped
• handful of fresh cilantro – finely chopped
• 1 tsp ground chipotle
• 1.5 tsp of chili powder
• coarse sea salt and ground pepper

Prep

• for each individual marinade – measure and pour all ingredients into a large Ziploc bag
• add chicken thighs into the bag and zip closed
• use your hands to shake and ‘massage’ the marinade mixture into the chicken pieces
• allow to soak and absorb all the flavours for at least 2 + hours (I let marinade for 24 hours – the longer, the better)
• when ready, preheat oven to 350 degrees
• remove chicken thighs from bag, and place in a single layer, in an oven-proof dish (Corningware), covering with the liquid marinade
• bake for approx. 30-45 minutes, until juices run clear (watch them, as you don’t want to overcook/dry-out)
• broil for an additional 3-5 minutes if you want the outside crispy (optional)
• remove, set aside and serve
• enjoy!

We made this concoction up last night for dins.  Slightly similar to a previous chili recipe of mine, HOWEVER def jazzed up with more flavour and bacon!  I have to say…the bacon was a solid addition.  Today, it has served me very well as a breakfast, lunch AND dinner.  I kid you not!  Some people get all weirded out my eating the same kinds of meals several times in a row and making use of their leftovers.  Not this gal.   More specifically, when it comes to stews, chilies and soups…sometimes they are even better the next day.  Anyhoo, I am keeping in short and sweet tonight.  Hitting the hay…and off to the states tomorrow to do a little shoppy shops!!!  LE CREUSET outlet store…here we come!  TA TA for now…

Ingredients

• coconut/olive oil- for cooking veggies
• 2 lbs ground beef
• 8-10 slices of bacon – or more if desired!
• 1 can diced tomatoes- organic (just tomatoes- look at ingredients)
• 1 can crushed tomatoes- same as above
• 2 package mushroom- quartered into chunks
• 3-4 large carrots- coined
• 3 stalks celery – chopped
• 1 large yellow onion- thickly diced
• 3 zucchini- diced into chunks
• 2 red pepper- chopped
• 6 cloves garlic – minced
• 1 tbsp ground smoked chipotle chilies
• loads of chili powder – add and taste – repeat (to reach desired flavour and colour richness)
• fresh cilantro- chopped for garnish

Prep

• start by browning the ground beef, on medium heat in a frying pan- set aside
• in the meantime, bake the bacon in the oven at 325 degrees, until fully cooked – set aside to cool, then break into chunks
• in a separate dutch oven (large), sautee all the veggies in coconut/olive oil on medium heat, until cooked (softened)
• drain most of the liquid from the veggies, as you don’t want it too watered down
• then take the ground beef and bacon pieces and add both to the veggies in the dutch oven
• next, add in both cans of tomatoes and stir throughly
• then, sprinkle in desired amounts of spices (taste test as you go – we put in lots as that is the way we prefer it!)
• let cook on low-medium heat- stirring occasionally
• dish and garnish with fresh cilantro
• enjoy!

Note- the above recipe is wonderful for freezing smaller portions, because of it’s size.  I also enjoy using the leftovers as a yummy topping on eggs or over greens.  One of my ‘readers’ the other day, suggested that it may be a tasty topping for my twice baked chipotle sweet potato.  Good call!

Serves MANY!!!

My new version of homemade guac is creamier, yet still a little on the chunky side.  You know…kinda like ‘crispy’ and ‘saucy’ wings…I like a happy combo of both.  The generous amounts of squeezed lime juice and cilantro make it so FRESH!  I love that guac is so filling and serves so many purposes.  Throw it on some meat, use it as a dip for veggies, top off your fav kind of eggs…or just gobble it up on it’s own!  Whatever the case may be, chances are you will be adding it to anything and everything in sight.  It is so good and highly addictive…I fully ate almost the entire batch (and it was a huge batch) all by my lonesome!  Okay…enough chit chat.  Here is is…

Note:  I have bolded the changes/additions below that differ from my original recipe.

Ingredients:

• 4 large avocados (ripe – soft, but not too soft to the touch)
• 2-3 small white onions – finely diced
• 6 plum tomatoes – finely diced
• 5 cloves garlic – minced
• 2-3 limes – freshly squeezed juice
• fresh cilantro – chopped (lots!)
• coarse sea salt – several pinches (I used rosemary & lemon)
• ground black pepper – generous amounts
• ground cumin – a pinch or two
• ground cayenne – a pinch or two
• hot sauce or chopped jalapenos – to kick it up a notch (optional)

Prep:

• peel, cut and de-pit avocados, into a medium-sized bowl
• add in onions, tomatoes, garlic and lime juice
• using a fork, begin mashing all the ingredients together
• then, add in cilantro, sea salt, pepper, cumin, cayenne and hot sauce/jalapenos (optional)
• continue the mashing process until you have reached your desired consistency
• enjoy!

Well hello there.  It has been awhile.  I have missed you.  Hope you all have been enjoying some quality family and friend time over this holiday season!  We had a wonderful Christmas filled with loads of laughs, wicked eats and special moments with our loved ones.  The Duster and I are both feeling very fortunate to be surrounded by such incredible people. Infectiously, we wish the same to you and yours!!

Since opening up my stocking on Christmas morn, I have been dying to try out this new wee kitchen gadget that I received as a gift from my mother-in-law.  It is the Joseph Joseph Rocker Garlic Press.  I had never before seen this sweet little tool and was pumped to give it a go!  Coincidentally, in my mind I had been conjuring up this idea for a twice baked sweet potato recipe for some time now.  I knew lots of crushed garlic, bacon and chorizo were all ‘musts’ in this one…so it was the perfect opportunity to put ‘The Rocker’ to the test!

Let’s just say…I wasn’t disappointed in the slightest.  This quirky kitchen gadget is better than any garlic press I have ever tried before!  I highly recommend that it finds it’s way into your utensil drawer as well.  Super sturdy, a breeze to clean…and crushes the garlic in it’s entirety – sans mess!  This product was also a main player and motivation for me to create a new and very garlicky guacamole recipe that is ADDICTIVE!  I created a big batch on Boxing Day for a fam dins and other one today for us here at home.  It is some serious business.  I just can’t get enough!  YUM!!!  Stay tuned for my upcoming recipe blog post on this.

I am presently off on holidays for two weeks, so I have been a busy bee in the kitchen creating new recipes and making some of the visions that have been twirling around in my head, come to life!  I have to be honest, this recipe isn’t a ‘quick paleo’ or ‘on-the-go’ style recipe, but extremely fabulous for a special occasion or weekend dins, when you have a little more time on your hands.  The end product is def worth the wait.  I really enjoyed my time in the kitchen, cheffin’ up this bad boy.  A total meal onto itself…the combo of flavours and ingredients are guaranteed to make your mouth water and your belly smile.

Alright…signing off for today!  Sending huge amounts of love & goodness to you for 2012!!!  Keep an eye on my website, as I am currently working on some new projects…

Ingredients:

• 2 large sweet potatoes – halved
• 2 hot chorizo sausages (pre-cooked) – diced
• .5 lb bacon – baked and chopped into pieces (I used back bacon ends from my local butcher shop)
• 1 large package of white mushroom – diced
• 3 small white onions – thinly sliced
• 4 cloves of garlic – crushed
• 1-2 tbsp of smoked chipotle
• fresh chives – chopped
• sea salt and ground pepper
• butter (from grass-fed cow) – optional

Prep:

• start by cooking bacon in oven on a tin foil-lined pan
• bake at 325 degrees, until bacon has achieved desired crispiness, set aside to cool
• next, slice sweet potatoes evenly in half
• take some of the leftover bacon fat and brush on the flesh side of the sweet potato
• place the halves face down on another foil-lined baking pan
• bake at 375 degrees for 35-45 minutes or until inside is tender (time may vary depending on size of sweet potato – can check using a fork to press on skin side)
• when done, set aside and allow to cool for 10-15 minutes
• in the meantime, on medium, heat all leftover bacon fat in a skillet
• add in onion and garlic and cook until translucent
• then, add in mushrooms and smoked chipotle
• cook until softened and slightly browned
• then, add in chopped bacon and chorizo sausage (pre-cooked) to the mixture and cook for another 5 minutes – stirring occasionally
• when finished, take baked sweet potatoes and remove insides into a bowl using a spoon
• take the mixture that you created in the skillet and combine with the softened sweet potato insides – mix well
• take the empty skins and fill them up with the mixture from the bowl
• place stuffed skins back on the foil-lined pan and broil for 5 minutes or so, until they are slightly browned and crispy on top (keep a close eye on them, as you don’t want them to burn!)
• remove from oven and garnish with some sea salt, ground pepper and chopped chives
• top with some butter (if desired – optional)
• enjoy!

20 things…to consider.  One’s health is more than just eating nutritious foods.  Sometimes in all of the holiday madness, what is important to you can get lost.  This can leave you feeling stressed or unbalanced.  These are feelings and notions that can often lead to some sort of downwards spiral that may gain momentum towards the end of December.  Maintain in control and recognize the accomplishments you have made so far this year in your life.  Don’t get caught up in the “commercialism” surrounding Christmas, but instead reflect on what really makes you feel good and keep acting on it.

As you read on…you may consider or perhaps even disregard some of the suggestions that I have made.  The purpose of this post is to get you thinking, not to convert you with my ideas.  What works for you?  If it doesn’t, why do you keep doing it time and time again?  Ask yourself – what gives you balance and satisfaction?  Value yourself enough to stop and think about this, if only for a moment or two.  While coughing my face off in bed and unable to sleep, the hamsters started turning the wheels in my head.  I got up, started blogging and came up with this list of things to consider.  Many of these thoughts will help define me, not only this holiday season but throughout the entire year.

• Sweat, lift heavy and eat real food.  Your body and mind will thank you!
  Super key!  Don’t use the holidays as an excuse to stop exercising.  Plug through.  You are stronger than you think.  Push yourself.

• Surround yourself with positivity.  Be around people that make you feel good and vice versa.
  Ask yourself, would you want to be around you?

• Skip the “New Years” resolutions this year and be mindful of working at the goals that you have ALREADY STARTED.  Don’t let those slip away.
  Reinforce your goals by writing them down and posting them somewhere if you haven’t already.

• Even if you don’t send Christmas cards in the mail, choose one person that you haven’t spoken to in a long time and drop them a line.
  Getting something other than bills or junk in the mail, might just make someone’s day.

• Take part in some sort of outdoor activity that you normally wouldn’t.  Bust out a random snowball fight or try something new like snowboarding.
  If you are not a fan of old Jack Frost, this may help the long, winter days to pass with greater enjoyment.

• In the midst of all the hustle and bustle, do something nice for you!
  Treat yourself to something like a facial or a massage.

• Keep an old family tradition and start a new one too.
  This helps to give special meaning to what the holidays represent for you and the ones you love.

• Find time to read a book that you have been dying to dive into.
  Crackling fire and cozy blanket optional, but highly recommended!

• Try out a new healthy recipe and take it along to a holiday party.
  Remember – it’s okay to walk away from the dessert table.  Load up on meat and veggies instead.

• Lose a grudge that you have been holding towards someone else.
  Especially if you can’t even remember why you were upset in the first place.

• Opt out of the random 10-20 dollar gift exchange with friends, family and/or co-workers and put the money you would have spent towards helping children or families less fortunate.
  That’s what we decided to do this year – donating books to children.

• Don’t try to keep up with the Jones’.  Focus on putting that energy into creating a stronger you – both physically and mentally.
  Get excited about tackling something, perhaps a new project or venture.

• Go off the grid (no cell phone, computer etc…) for a day or two.  It can be quite refreshing.
  At the very least keep your cell in your purse or coat when out for dinner or visiting family and friends.

• Make sure you are getting your Vitamin D.
  Soak up some sunshine or supplement with capsules.

• Compliment someone, but make sure it is genuine.
  And if someone compliments you, accept graciously and say ‘thank you.’  Not always easy to give or receive.

• Don’t talk badly about others behind their back.
  Resist, even if it is that second cousin that you see once a year at Christmas, who drives you crazy.  If you wouldn’t say it to their face, than don’t!

• Snuggle up and watch one of your all time classic favourite movies.
  We did this the other night, and laughed our a$$es off.

• Drink lots of wine, I mean water.
  Something I tend to forget if I am busier than usual.  Hydrate yourself.

• Get quality sleep when possible.
  And if you are tossing and turning like I was, don’t fight it.  Get up and do something productive.

• Do something nice, like an act of kindness for someone that you don’t know.
  Pay for someone’s order behind you in Tim Hortons’ or at the gas station.  I have done this a few times.  Guaranteed to make you feel warm and fuzzy.

Chime in!  Now I want to hear from you.  How do you stay balanced?  What do you do to make the holidays brighter for yourself and those you love?

Happy holidays to all and best wishes for health, happiness and new adventures in 2012.

Happy Dec 1st everyone!  Can you believe it??? Maybe I am the only one, but I am excited for the snow.  We got a wee glimpse of it yesterday…fingers crossed for a ‘white Christmas.’ Anyhoo…

This blog post features the wise words from my good friend and gym owner, Tyler Touchette of Caveman Strong.  Sit back, relax and enjoy…and he tells it like it is.  Something we all need to hear every now and again.  Also, I encourage you to swing on over to Caveman Strong, to check out some of the wicked things that they have going on over in their neck of the woods.  Thanks again Tyler for sharing your thoughts and opinions in such a candid manner.  You really do have a way of expressing yourself, so that your words ring true…

“Tyler, I need to freeze my membership. The Christmas season is too much for me to handle.”

“Tyler, I’m strapped for cash due to Christmas, I need to not workout for a month”.

“Tyler, I know you say ‘easy on the cardio’, but I just can’t seem to get results. Don’t I need to work harder?”

“Tyler, I miss the old crazy CrossFit workouts! I feel like I need more of that?!”

………….

Ok… In my opinion this is always the same exact situation. It’s a matter of priorities. It’s a  matter of choices. It’s a matter of self-love and self-happiness.

WHAT DO YOU HAVE TO DO TODAY TO BE HAPPY TODAY??

It amazes me when people can’t seem to figure out what they need to simply feel better. To feel more energy and to walk with your chin just a little bit higher than the day before. I feel we as a community not only encompass that, but we also teach it very well. Better than any club I’ve seen.. anywhere. (Not arrogance, just my observation)

How can 4 hours a week be impossible? How can mom/dad not be granted 4 hours a week, so that they can feel better and thus be happier. Being happier as a person immediately makes you a better mother, employee, friend, etc… Being happier is your right!  You work hard – You take care of the kids – You take care of your spouse – You handle what you handle at work. Why is there nothing left over for YOU??!!

In this society it seems we are all in mad rush. What is it we are rushing for?? I think the only guarantee in life is DEATH – so if you’re in a rush for that…GO AHEAD. Just don’t drag me down with you? LOL.

So, how can working out and eating properly make you better? Why do you show up here? Why do you workout? Why do you ‘TRY’ over and over to get your diet on track?

WHY WHY WHY?????

Because you want to be HAPPY. That’s why. And guess what.. It’s a DAM good reason.

When anyone comes to me with these types of issues (top of page) it’s always the same. Before they even say it – I know what the problem is.. YOUR PRIORITIES ARE NOT IN CHECK, YOU HAVE NO GAME PLAN, NO GOALS. No matter how good our service/coaching is, at the end of the day YOU have to help YOU or else this ship does not sail..

Back to lifestyle…

Paleo is NOT a diet.

Going to the gym is not a hassle.

Sleeping better is a must.

These issues are what we all work on in order to be healthier and happier. We do not advocate quick fixes. We ask you to figure out (with our help) what is lacking most in your life? What do you need to make more time for – asap? WHAT IS YOUR PRIORITY? Do you have any clue at all? If not, I’m afraid you WILL be another ‘comer and goer’ in our club.  It’s too bad, but it’s the way it is.

I/WE call this a lifestyle, because that’s what it is. In order to be healthy and NOT like the rest of the world (On drugs, getting fat and sick, diseased, feel like shit) you need to CHANGE YOUR LIFESTYLE OR BETTER YET – CHANGE YOUR LIFE!

After 10 years of developing this lifestyle for myself I will give you the nuts and bolts of what it takes…

PRINT THIS OUT AND PUT IT ON YOUR FRIDGE..

1. Eat Paleo at least 80/20. Most of us don’t even make a solid effort. We somehow believe that if we workout a little harder it will compensate for the garbage we are eating. Don’t be one of these people. I worked out for years (since 14 – every other day) and never got anywhere until I improved my FUEL source. You don’t have to be perfect, but you have to at least TRY!

7. The ‘NATURE’ factor. I am a big fan of ‘nature walking’, getting in the bush, sitting on a dock, etc.. We are animals of the earth and we need to re connect with our mother earth. It may sound weird to some of you to read this but guess what??  YOU ARE THE WEIRD ONE FOR NOT NOTICING THE POWER OF NATURE.  It will literally re-balance you, cleanse you, and give you clarity. My ‘SOUL WORK’ has always happened in two places: The outdoors and the gym.

2. Work out 4 times a week. Science suggests that working out 4 times a week yields 40% more gains than 3 times a week (Poliquin). 4 hours a week!! Even if you can’t make it in – You can walk, play hard with the kids, etc.. YOU need to make time for you. The people around you who love you will understand. If not – they are the selfish ones and you need to be strong about YOUR priority.

3. Sleeping. Take naps. Sleep in. Get more of it when you can. If it’s a priority make it happen. Shut the computer off, turn the TV off – ETC..

4. Weightlifting with the mindset: ‘I want to be able to move well when I’m 75′ will always keep you focused on what truly matters.. Six packs are great, but a great back squat tells me you have the mobility of a 12 year old. Moving well with good posture is always number one.

5. Weightlifting should take up 80-90% of your workouts. I don’t care if you ‘LOVE’ running. or ‘LOVE’ crazy CrossFit style workouts. Science, observation, and results dictate that well coached weightlifting is the ‘REAL DEAL’… Just look around at some of the physiques at the gym.  CONNECT THE DOTS.

6. Negative people and situations. Pay attention to the ‘haters’, the ‘nay sayers’, and all the people and situations that make us feel ‘OFF’.  Life is energy and anyone who feels they can just SUCK my energy  needs to go. Negative people that only hear their own story are incredibly selfish. They don’t even hear us speak to them or offer help.  They are so CAUGHT up in their own ‘NEGATIVE GARBAGE’ that they literally don’t care about anything else. Be aware of ENERGY, your intuition is a great resource. Re-connect and make decisions based on what makes you happier.

Long story short,

The world is against us but that’s ok. If our LIFESTYLE is in check we will help ourselves and all those around us. That’s what I call POWER. That’s what motivates me EVERY DAY. WE. I, YOU are the only ones who can make us happy. No one else will EVER do it. YOU HAVE THE POWER. Make a plan, find your weaknesses, and have a ton of fun working on yourself. Life is growth, there is NO end point. Be in love with growth and positive change and don’t get caught up in the details. Get caught up in the BIG PICTURE…

~ Tyler

Visit Caveman Strong.

I love this time of year.  The smell of pine, holiday cheer, cozy gatherings around the fireplace and spending quality time with family and friends.  The Christmas season is upon us.  Last weekend…Santa Claus Parade.  This weekend we went to our first Christmas party (‘ugly sweater’) of several that are upcoming.  Next…the good ol’ tree chop. Weekends are filling up and the hustle n’ bustle is definitely in the air.  December 25th is less than a month away folks!

I had so much fun putting this little (well actually kinda large(ish) gift guide together.  Hopefully you will find it useful and you will snag a few ideas, as you check off buying for those who are on your ‘nice’ list this year.  Sit back…get cozy with a blanket and a yummy warm bevy.  Guaranteed to get you in the spirit of giving.  Many of the suggestions in this guide are items that I own and LOVE or are currently on ‘my wish list’…hint, hint…wink, wink!  Browse away at your leisure and have fun clicking away like mad on all the products links that I have provided throughout!  (Note:  I am not partial to all the specific brands…they are merely gift suggestions!!!)

For your bookshelf…

These are all must-haves for your bookshelf collection…to be read of course first!  I highly recommended these reads to almost everyone I meet…those following a ‘paleo lifestyle’ or not.  I have purchased several copies myself, for special people in my life…and I honestly can’t say enough wicked things about these incredible authors…and dear friends of mine.  Inspire someone to take control of their health, learn more about the science behind nutrition and ultimately find their inner chef!

1.  a)  The Paleo Solution: Robb Wolf

‘Do you want to lose fat and stay young, all while avoiding cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s and a host of other illnesses? The Paleo Solution incorporates the latest, cutting edge research from genetics, biochemistry and anthropology to help you look, feel and perform your best.’

‘Written by Robb Wolf, a research biochemist who traded in his lab coat and pocket protector for a whistle and a stopwatch to become one of the most sought after strength and conditioning coaches in the world. With Robb’s unique perspective as both scientist and coach you will learn how simple nutrition, exercise and lifestyle changes can radically change your appearance and health for the better.’

1.  b)  Robb Wolf’s 30 Day Transformation Guide

Do you want to:

• Lose weight?
• Feel better?
• Have more energy?
• Reduce inflammation and pain?
• Reverse diseases like rheumatoid arthritis, ulcerative colitis, lupus, autism, diabetes, and obesity?
• Look, feel, and perform at your best ever?

If you answered yes…then Robb Wolf’s 30 Day Total Transformation is your answer. This is a 60-page, new, interactive multimedia guide is amazing!  He includes sections on nutrition, exercise, your first 30-days, a month of paleo meals, shopping lists, recommended resources and more!

2.  Catalyst Athletics – Weightlifting Book, DVD and Poster Package

I have personally read Greg Everett’s Olympic Weightlifting book and was also fortunate enough to attend his weightlifting seminar when he came to Toronto last year.  This man is a wealth of knowledge in this area.  Take a minute to check out his Catalyst Athletics site, where you will find all kinds of goodies and products for sale in his online store.

You can purchase items separately…or buy them in nicely bundled packages.  Such items include books, DVD’s, posters, Performance Menu subscriptions, tons of equipment and much more!  Take advantage of their ‘Cyber Monday’ offers, which gives you 25 % of all DVD’s!  This would make a super gift for that strong guy or gal in your life…get shopping!

3.  Paleo Comfort Foods: Julie & Charles Mayfield

In 3 words…totally wicked awesome!!!  This Paleo cookbook is a total MUST HAVE for anyone! You are fully guaranteed to find all sorts of yummy dishes in this book that that will tickle your fancy! Since getting this cookbook, I basically cart it around with me everywhere. People at work are now so intrigued and many of my friends have ordered a copy of their own since!
This book is stuffed full of delicious recipes that will make your mouth water just by looking all their gorgeous full colour photos! DROOL…Cooking instructions are easy to follow, steps are concise and the end products are definitely something to write home about.

4.  Make It Paleo: Bill Staley & Hayley Mason

I have said it before, but I will say it again…THIS BOOK IS A MASTERPIECE of BEAUTIFULNESS!!! IT ROCKS! When you buy this, get it in your hands and find a recipe that you want to attempt…you will right away feel like you will be successful in doing so. They have truly set you up for success. Each recipe is paired with a stunning photo of the finished product on the right side.

I really appreciate that the recipes don’t call for a million and one ingredients and that the instructions are SUPER EASY to follow. Fully doable for first time chefs and pros alike.

5.  Paleo Magazine

Who doesn’t love magazines?!?  I know I do!!!  Our coffee table always home to various different ones.  The gift of a magazine subscription is a beautiful thing.  It is the gift that keeps on giving all year round.

When I was at the Ancestral Health Symposium back in August, I was fortunate enough to pick up a copy of this magazine…of which I thoroughly enjoyed reading!  ’Paleo magazine is the first, and only, print magazine dedicated to the Paleo/Primal lifestyle. Each issue is packed with the latest research, exercise and nutrition. They also give you interviews, recipes, reviews and much more!’  This sweet read is def on my own wish list this year…

For your kitchen…

6.  Anything Le Creuset

I am a huge fan of anything Le Creuset.  A few years ago, I received a wonderful Le Creuset Dutch Oven for Christmas from my mother-in-law.  It is a lifesaver…we use it ALL the time.  TRIPLE LOVE!!!

They can be a bit of a pricier gift…however, I have to say…that they are fully worth every penny.  Gorgeous and durable to last you an entire lifetime!  Keep your eyes peeled for various Le Creuset products at discounted prices at their outlet stores and other house and home shops such as Winners.  I hope to be adding to my Le Creuset collection soon…as there is an outlet that just opened across the border, in Niagara Falls, at the Fashion Outlet Mall.

7.  The Crock-Pot

If your household doesn’t already have one…get one!  Crock-Pot…’the original slow cooker’, is key for making batches of stews, chillies, soups and other meat dishes.  Super easy to use, but the benefits in producing delicious dishes and saving loads of time are definite factors for people with busy lives.

You can find these bad boys on sale at many stores for under $ 4o!  We just started using ours fairly recently…and wonder why we didn’t start sooner.  Crock pots are da bomb!!!  A full-on essential kitchen item in my opinion.

8. a) Spiral Slicer – Westmark Spiromat

This is a unique and fun gift for someone who maybe has all the standard kitchen essentials.  It is a fantastic tool that turns a variety of vegetables into super curly ‘noodles.’  You can basically use anything from sweet potatoes, to zucchini…in order to create many yummy dishes.  This handy device also serves as a neat way to make different meals that will appeal to your children.  Fun and inventive…we use ours often.  Note – not the easiest to find…so you may have to do a little bit of searching for this one – well worth it though!!!  Read my full post on this cool kitchen gadget here.

8.  b) Mandoline Slicer

Also, if the ‘chef’ or ‘foodie’  in your life doesn’t own a madoline slicer, I would highly recommend getting them one.  It really does make slicing and dicing much easier!  I have two.  The basic one I have is the OXO Hand-Held Mandonline Slicer and the more complex (fancier) one I have is the Borner Germany V-Slicer Plus Mandoline .  Both of them are fabulous!  Feel free to print off my ‘beet chip’ and ‘sweet potato chip‘ recipes for them, to include with the gift!

For your body:

9.  Mobility products

These gift are inspired by Kelly Starrett – Mobility WOD.

“Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday.  Start somewhere”

From bands to rumble rollers and  all the way to ‘The Stick’…you will find what you need to take care of your muscles.  These items are sold individually or in ‘packs’ that make fabulous gift for those you care about.

10. Powerlifting Belt

‘All Inzer Forever Belts ™ are one solid thickness of the finest, select, exclusive leather.’ This is an ideal gift for someone in your life, who is into lifting some heavy weight.  Inzer offers high-quality products that will stand the test of time.  Take a minute to head over to their site to check out other products from ‘The World Leader in Powerlifting Apparel.”  They come is a rainbow of colours and various styles.  I personally love the forest green!

11.  T’s, Tanks and Hoodies

My husband likes to say that the last thing I need is another hood…but come on…can one really ever have too many!?!  I don’t think so!  Anyways, check out some of these awesome T’s, hoodies and fancy duds from some amazing people.  Thank me later…as the men and women (kids too) in your life will love being all decked out in these comfy clothes.  Great for the gym or for lounging after a big holiday feast.

Why not head over to Catalyst Athletics to buy one of their fabulous tanks or one of their new ‘jerk hoodies’!?!   You could also dress your entire family in Nom Nom Paleo’s adorable clothing.  Check it out…as they have a little something for everyone over there.  If you want to make a statement, saunter on over to The Food Lovers’ Primal Palate’s shop to purchase a t-shirt that tells it like it is!  Choose from 4 different, cleverly crafted designs…or heck if you can’t decide, snag ‘em all!!!  Finally…mosey on over to Balanced Bites, to pick up a t-shirt for that special bacon lover in your life.  There are many different styles and colours to choose from in her shop as well!

For your loved ones who were ‘extra nice’ this year:

12.  Big(ger) Ticket Items

Depending on your budget and how you celebrate, you may wish to spoil some of your special peeps with some more expensive, but wicked-awesome presses.

Weightlifting Equipment

Imagine how happy ‘the weightlifter’ on your list would be if they woke up on Christmas morning to see some solid new weight plates or a barbell, with bows on them under the tree.  These types of gifts are great to go in on as a larger group as well!  Check out companies like: Pendlay, Muscle Driver, Westside Barbell, Catalyst Athletics and Rogue Fitness for a plethora of such products.

Vitamix

I do not own one myself, but everyone that I speak with, who does…absolutely loves theirs.  These machines are a terrific gift, for that serious user…the one that you know will actual use it to it’s max, and not let it sit on the counter un-touched.

‘Whether you’re looking to add more fruits and vegetables into your menu, introduce your family and friends to culinary treats, or simplify everyday kitchen tasks, the Total Nutrition Center package is for you. Bring home the same power and performance, in a blender, experienced by chefs and restaurants around the globe and start making smoothies, soups, frozen desserts and more.’  Find the one that is right for you or yours…

An Experience

Finally…why not give ‘an experience’ to someone special on your list this year!?  It is something a little it different, often overlooked, but sure to be received with great appreciation.

Workshop/Seminar – sign ‘em up and register them for an upcoming nutrition or strength training seminar in your area.  Check out OPT Nutrition Series, Catalyst Athletics Olympic Weightlifting Seminar, MovNat Workshops and Westside Barbell Events for more information on their upcoming gigs.

Nutrition Consultation – give the gift of health and help someone get on the right track by hooking them up with a nutrition consultation.  Head over to Robb Wolf’s site to read about his qualified crew (registered dietitians) over there and the services they have to offer!

Cooking classes/demonstrations – another really neat idea, would be to give the gift of cooking classes or a kitchen skill session (eg: knife techniques).  All you have to do is do a little ‘google search’ for offerings in your area to find something of interest.  If you live in the Toronto area…enroll a loved one in the ‘GE Cafe Chefs Series.’

There they will “get intimate with Toronto’s hottest chefs. In these demonstration-style cooking classes, you’ll learn about cooking local food, learn tips and techniques while enjoying a delicious dinner and wine from Stratus Vineyards.”  Click on the above link for a full description of classes that are still available.

Meat/Veggie CSA – give the gift of farm fresh food deliveries, from farms you can trust.  Take a minute to check out Eat Wild site, and learn more about the different CSA farm shares and programs that they have going on in many locations.  We started one this year…and look forward to our box of delicious meat every month.  A useful ‘source for providing healthy, safe, natural and nutritious meats and other wild edibles’ to your family and friends.  A gift that will last many months of the year!

Mini-vacation/Retreat – Don’t forget about the charm in planning a wee weekend getaway for you and your partner, as a way of surprising them over the holidays.  This could be a mini-vacation to a resort, yoga centre, bed and breakfast or ski excursion.  The options here are endless…and sure to knock their wool socks off!

Other nifty gift ideas include: a good quality knife set, cutting board, market produce buggy, nested bowl set, food dehydrator, fermentation pot, cast iron skillet, ‘black-out’ blinds…or even a basket filled with assorted ‘paleo’ items/products.

Stocking Stuffer Ideas:

• Dark chocolate
• Vitamin D drops
• Fish oil
• Larabars
• Wrist wraps
• NaturalCalm
• Garlic press
• Pairing knife
• Measuring spoons
• Hand blender
• EnviroSacs
• Vitamin E
• Sigg water bottle
• Athletic tape
• Oil of oregano
• Coconut butter/oil/flakes etc…
• Tea towels
• Placemats
• Candles
• Meat thermometer
• Thermos
• Avocado slicer
• Coffee/Tea/Spices
• Poach pod
• ‘Paleo’ Christmas cards

Holiday Shopping Tips:

• Shop around – take some time to check out different online sites, as well as in-store deals
• Subscribe to ‘company’ newsletters when possible – they often send you promo codes for special offers
• Remember – the quality of your gifts over quantity matters!  Make your gift giving meaningful!!!
• Don’t forget to check out sites like Groupon and Living Social for excellent deals!
• Try searching online for discounted shipping options and codes
• Get creative with your gift wrapping, to save on paper (I like to wrap gifts in tea towels!)
• Support independent companies and local shops in your neighbourhood – separate blog post about this COMING SOON…

HAPPY SHOPPING & ALL THE BEST FOR A MAGICAL HOLIDAY SEASON TO YOU & YOURS!!!

Okay…well this is how my brain works.  Home from the gym and bum is fully parked on the couch.  ’The Duster’ utters the classic line…’what do you want for dinner?’  I responded….’hmm let’s see!?!’  We could make those ‘breaded chicken strips!?’  Ya…that’s a possibility…

I peeled myself off the couch to take a peakeroo in fridge to see what else we could throw in the mix.  With a slight notion of something ‘shake and bake(ish)’ floating through my mind…the pound of bacon jumped out at me and gave me the following idea!  Why not take a similar version of our original ‘breaded chicken strips’ and make ‘em extra fancy schmancy by grinding up some farm fresh pork bacon in there.  What is not to love, right?  I thought the flavour of the chicken-bacon combo would be to die for…and I was right (although my husband was someone reluctant to trying this idea in the beginning).  To be honest, I was a little skeptical myself.  I wondered if the mixture would stick properly and fry up to a nice and palatable consistency.  Everything worked out fabulously in the end.  This recipe is a definite keeper for us.  It will serve as a yummy treat every once in a while.

Ingredients:

• 1 lb bacon (good quality)
• 2 chicken breasts – flattened and sliced into strips
• a few shakes (sorry, don’t remember exact amount) almond flour
• 1-2 eggs – whisked (for dipping)
• assorted spices (optional)
• sea salt and ground pepper

Prep:

• start by lining 1 or 2 baking sheets with aluminum foil
• place bacon strips by laying them out flat on the sheet(s)
• put in oven (separately) and cook at 325 degrees, until desired crispiness (do not overcook)
• remove from pan, and set aside to cool
• when cooled, put strips of bacon in a ‘magic bullet’ style device and grind
• pour this mixture into a separate bowl
• add in some almond flour and desired spices (optional) to create the ‘crust’ mixture
• meanwhile, flatten chicken breast, using a meat mallet
• cut chicken breasts into even(ish) strips
• re-add some leftover bacon fat back into a frying pan and heat on medium
• take each chicken strip and dip in in egg and roll is ‘crust’ mixture, making sure they are fully coated
• arrange in the frying pan and cook for approx. 3 minutes or so on each side (depending on thickness)
• using tongs, flip when ready and repeat on the other side (keep a close eye, as you do not want to overcook them)
• served with a side garden salad and sliced avocado
• dip in homemade sauces or mayo for added pizzazz
• enjoy!

NOTE:  If you do not wish to use bacon in your recipe, follow the above steps while just omitting this ingredient and adding in a little extra almond flour to create the ‘breaded’ effect.  Play around with different spices such as, cumin, paprika, cayenne, cajun etc…Also, feel free to fry them in a pan, using coconut or olive oil as suitable substitutes.