Achieving Optimal Health with Paleo Nutrition

• Bacon & eggs with a cucumber & onion salad & salsa verde.

• Scrambled eggs with bacon, salsa, olives & avocado.

• Eggs & bacon with salsa, cilantro & blueberries.

• Homemade mixed berry sorbet.

• Alaskan salmon with lemon butter, dill, & a cucumber salad.

• Bacon, tomato, onion, and cucumbers with green onion.

• Homemade strawberry sorbet.

• Grilled beef with portobello mushrooms, onions & green chilies sautéed in Stone IPA with a tomato, scallion & cucumber salad.

• Scrambled eggs with grilled chicken, bacon, cucumber, almonds & salsa.

The Paleo Recipe Book

• Scrambled eggs with salsa, raisins & cilantro.

• Carne asada & spinach salad with cherry tomatoes & a balsamic vinaigrette.

• Omelette with salsa, green onion, tomato, & cilantro.

• Grilled Dijon mustard chicken with a cucumber, tomato, & almond salad drizzled with extra virgin olive oil & balsamic vinaigrette.

• Two grilled ahi tuna fillets with tomatoes, mushrooms & onions sautéed in red wine.

• Homemade strawberry & vanilla sorbet with raisins. I put frozen strawberries, vanilla & a tablespoon of coconut oil in a food processor until creamy.

The Paleo Recipe Book

Going Completely Nuts… & Seeds!

Nuts & Seeds

Nuts & seeds are undoubtedly some of my favorite foods. They are delicious, nutritious, and easy to travel with or keep on hand as a snack. I use them regularly in most of my meals as well because they add a pleasant crunch and heartiness due to their well-rounded nutrient content of fat, protein, and carbohydrate.

It’s commonly thought that most nuts are just that — nuts! However, the truth is that some foods commonly called “nuts” are actually kernels or legumes. The following “nuts” are not Paleo approved foods and should be avoided: peanuts (legume), soy nuts (legume), and corn nuts (roasted corn kernels). Flax & chia seeds could also be on this list, since they’re technically grain seeds and weren’t consumed by our Paleolithic ancestors, but due to their high omega-3 content, some people consider them acceptable foods in moderation.

These nuts & seeds are acceptable Paleo foods: almonds, pecans, walnuts, brazil nuts, cashews, hazelnuts, chestnuts, macadamia nuts, pine nuts, pistachio nuts, candlenuts, pumpkin seeds, sunflower seeds, hemp seeds, & sesame seeds.

Other than eating nuts & seeds by the handful, you can also enjoy them in trail mix, baked goods, or nut butters! Here are two of my favorite extra nutty recipes!

Homemade Trial Mix:

Homemade Trail Mix

• 2 cups sunflower seeds, unshelled & unsalted

• 2 cups pumpkin seeds, raw & unstalted

• 1 cup walnuts, unshelled

• 1 cup almonds

• 1 cup pistachios, unshelled & unsalted

• 1 cup dried fruit, unsweetened (raisins, cranberries, pineapple, etc.)

• 3/4 cup coconut flakes, dried & unsweetened

• 1/2 cup bitter dark chocolate (optional)

Mix all ingredients in a bowl, container, or zip-lock bag, and it’s ready to eat!

You can make your own variations of this recipe by using different combinations of nuts, seeds, and dried fruits. If you’d like to add some spices to make it more flavorful, mix a teaspoon of nutmeg and/or cinnamon. If you’d like a sweeter flavor, you can preheat your oven to 350 degrees, put only nuts and seeds on a baking sheet, drizzle a teaspoon of raw honey over it, bake for 5 minutes, let cool and remove from the baking sheet, and then mix with the other ingredients.

Homemade Vanilla Nut Butter:

Homemade Vanilla Nut Butter

• 5 cups of nuts (almonds, cashews, hazelnut, etc.)

• 1 teaspoon pure vanilla extract

• 1 teaspoon cinnamon and/or nutmeg

Add ingredients into the food processor bowl and process for about 10-15 minutes, stopping to scrape the bowl every 30-60 seconds as needed. This should take between 10-15 minutes.

The Paleo Recipe Book

Homemade Workout Equipment!

Unfortunately, not everyone can afford a gym membership or high quality workout equipment, and if that’s your situation, then you’ll have to put your imagination to good use by crafting your own homemade workout equipment from items found around your house. Also, if you’re lucky, you might be able to find inexpensive items at a local thrift store or scrap yard.

Here are some examples of my homemade workout equipment:

Homemade Workout Equipment

• Motorcycle tire barbell (58 lbs.)

• Wooden “strongman” log & incline push-up rig (73 lbs.)

• Dual empty propane gas tank “kettlebells” (20 lbs. each)

Most homemade equipment won’t look pretty, but it’ll get the job done well enough until you can save up for some commercial equipment. Personally, I try to focus mostly on exercises that make use of my own body weight, but sometimes it’s nice to have equipment to add variety to my workouts.

Two more great ideas are the homemade Bulgarian bag or medicine ball. These two pieces of equipment are relatively easy to construct, and they’re extremely versatile during workouts.

To learn how to utilize a Bulgarian bag during your workouts, click here!

To learn how to utilize a medicine ball during your workouts, click here!