Starting Paleo is just like learning how to dance ...

When first learning to dance the rules are simple, at least for guys.  Find the rhythm, keep your knees bent, arms near body and maintain a simple side step rocking motion.  If we can keep it somewhere in there we can have a great night.  It's when we think we've got it going on and we go for a sweet spin move to find ourselves the off beat dance floor entertainment!  Who knows what I'm talking about?

When starting Paleo find your rhythm with a basic set of ingredients.   For me these are:

Veggies: onion, red bell pepper, tomato, broccoli, asparagus, egg plant and jalapeno
Fresh Herbs: cilantro, mint and basil
Spices: cayenne and fresh cracked pepper
Meat: Eggs, Shrimp, chicken breast, steak, salmon, ground beef or bison
Misc.: lemon juice, garlic, olive oil, walnuts, honey and tahini

With these ingredients you can have quite a bit of variety.  Saute your veggies in olive oil, garlic, lemon and pepper and serve with your favorite meat.  Grill your veggies and meat with a sweet and spicy glaze using your cayenne and honey as a base.  Make a nice pesto to use with a variety of fish.  I really can keep going.  I use a number of other spices and ingredients but I find consistent satisfaction when I vary my basic ingredients.

The key is to keep it simple at first to build confidence and master the basics.  Early disappointments can lead to frustration and resignation.  Play with your food!

It's been a while but 7 weeks of strict paleo results ...

The last 7 weeks of strict paleo have been a lot of fun for me.  I've enjoyed the challenge of redefining what a "balanced" meal is,  proving the effectiveness of eating only whole foods and eliminating grains while making it taste really good.

I overhauled my mindset over a year ago and have followed consistently at about 85% to 90% strict which brought me down to 186.5 lbs at the start of a strict challenge.  During the last 7 weeks I have followed the principles of paleo 98% to 99% which brought my weight down to 173 lbs. (-13.5 lbs) and took 2 more inches off of my waist.  I still don't know who won the competition but I certainly have benefitted from it.

Here are some observations about eating paleo from my own experiences when I first started paleo and during the competition that make the reality of eating this way stick with me ...

• Energy levels are so high, difference between night and day
• Clarity of mind, no fuzzy mornings or glossy eyed afternoons ... no more case of the Monday's either!
• No more stomach irritations (not only from products containing gluten)
• Processed foods taste saltier, sweeter and starchier ... in a bad way
• Taste buds have become more acute to nuances in foods and spices ... this has led to some amazing food experiences
• I'm never hungry
• I'm rarely dissatisfied. I often used to feel like I was missing something after finishing a meal.
• My blood pressure is now very good
• My cholesterol is now very good (ignored the doctor's advice to minimize eggs and red meat and eat more oatmeal and bran)
• I keep dropping pant sizes
• People intrigued by my meals started following along and also showed progress in a short period of time
• This is the first time I've every had a six pack ... and I don't mean beer.

Here are some observations of my experiences during open meals (a meal not in line with paleo principles)

• Any product with sugar or grains would cause stomach irritation
• The following day after an open dinner with either pasta or bread, before the competition,  would lead to an extra lb. hanging around and joint inflammation while lifting heavy weights the next day

It is really hard for me to call what I do a diet because of the connotations of the "fad diet".  This is just the way I eat.

How many ways do you like your eggs?

I really like eggs and I also really enjoy variety!

Ingredients

• 2 Eggs
• Fresh spinach
• 1/3 onion
• Raw cashews
• Cracked pepper
• Turmeric

While cooking eggs, saute onions and brown the cashews.  As things near completion, wilt the spinach with the onions and cashews.  Plate the eggs and season well with pepper and turmeric.  Top with spinach, onions and cashews.  This one tastes really good and has a really nice texture.

This one was also fantastic.

Ingredients

• 2 Eggs (scrambled)
• 1 Tomato
• 1/2 Avocado
• 1 Anaheim chili
• 1 green onion
• Cracked pepper

Broil halved anaheim chili and brown each side of the halves.  Once browned remove from oven wrap in damp paper towel and put in plastic bag to loosen the skin for 5 min or so.  Peel the skin off to keep the innards.  Chop up tomato, avocado and onions (keep raw this time).  Serve on top of pepper seasoned scrambled eggs.

Kefta and baba ghanoush

Recently I have been led to try a couple of eggplant recipes which I have really enjoyed.  The one shown center plate, Baba Ghanoush, is so easy to make and tastes so good with different meats that I may have to keep some ready in my fridge.  Along with the Baba Ghanoush I made Kefta (ground beef and ground lamb).  The meat patty is ideally supposed to be cooked on skewers as a kabob. Since I don't have any skewers a Kefta patty was all I could do.  I got the recipes from Dedemed.com in the video recipes.  I have been accurately advised to modify the recipe and add onion and mint.  I have tried the original recipe and the updated one which is shown here.  Both original recipes can be found at dedemed.com.

Baba Ghanoush

• 1 Large Eggplant (baked at 400 1 hour put in a plastic bag to loosen skin 15 min, peel skin)
• 1/2 Cup Lemon Juice
• 2 Garlic Minced
• 1/2 tsp Salt
• 1/2 Cup of Tahini
• blend in blender or mix with mortar
• mint or parsley for garnish
• olive oil/cayenne pepper to top

Kefta

• 1lb. ground beef 15% fat
• 1/3 lb. ground lamb
• 2 tbs. chopped parsley (I recommend 1 Tbsp. mint.)
• 1tsp. salt
• 1/2 tsp. black pepper
• 1/2 tsp. sumac
• 1/4 tsp. ground nutmeg
• 1 tsp. 7 spices (I used kabob seasoning which is only missing a couple of the other spices in 7 spice)
• olive oil for pan frying

Paleo on the road

A beautiful sunny day Saturday in Simi inspired Kelly and I to take the kids on a little day trip to Fillmore.  After taking the kids to Bennett's Honey Farm we were guided off to the side of the road by the smoke trail from a BBQ and the smell of meat!  The place, Francisco's Fruits, is one of many little fruit stands on the side of the road in Fillmore.  Not only did Francisco's have a good variety of fresh fruits, vegetables and nuts to fill our car, but they also sponsored a visit from the Thousand Oaks Meat Locker.  These guys had tri-tip and chicken on the BBQ and were handing out generous taste testers.  We ended up making a family lunch of their 1 lb. seasoned tri-tip for $10.75.  The kids enjoyed their BBQ sauce and I enjoyed their vinegar pickled jalapenos to accompany the meat and fruit of course.  The Meat Locker crew said they have their BBQs running each Saturday and Sunday along Telegraph road at Francisco's Fruit.  It was a beautiful day that led to a beautiful drive which in turn led to an awesome inexpensive paleo lunch for the family.  We are doing that again for sure!

Surf, turf and fungi

An easy and tasty classic!  The key to keeping up with eating Paleo is find your favorites and keep things spiced up.  As soon as I eat a meal that is lacking flavor then I feel I missed something and look for something else.  Keep your favorite spices available and even seek advice on spices from those who have many more generations and experiences with spices.  Tasting the different spices from Indian food, Thai and Persian really opened up my eyes to how bland our food can be without the right spice.

Ingredients:

• Favorite cut of beef
• Mushrooms
• Shrimp (I used Gulf Prawns for this one and they were delicious)
• Asparagus

Preparation:

• Season meat with generous amount of garlic pepper
• Season shrimp with chopped garlic, olive oil, pepper and cayenne
• Season asparagus with olive oil and lemon pepper
• Saute mushrooms in olive oil
• Cook it all up!

Finally Sean ... the shrimp veggie dish I really enjoy

This has long been one of my favorites and I usually make it last between 2 and 3 lunches for myself at work.  It is easy to make and doesn't take a lot of thought.  I will share the recipe for the one shown in the picture but I use the same basic idea with variations of vegetables.  I have promised this one to others awhile ago so here it is, finally.

Ingredients:

• 2 tablespoons olive oil 
• ~ 1/4 cup chopped onion
• 1 large table spoon minced garlic
• 1/2 red & 1/2 green bell pepper medium sized chunks (sliced and then halved)
• 1 can stewed tomatoes, (14.5 oz.  watch for the extra 5g of sugar.  If it has it you may take a hit of sugar for the convenience) 
• A good splash of cooking sherry (dry or cream )
• 2 celery stalks
• 1 tomato
• Mushrooms
• Lots of Castillo Salsa Habanero sauce or other hot sauce alternative
• Salt
• Black pepper
• Cayenne pepper
• 1 1/2 tablespoons cilantro (parsley or other similar herb will do)
• 1 pound shrimp, shelled & deveined

Preparation:

• Rub pepper and cayenne into shrimp with a little olive oil.  
• Cut up onion, celery, tomato, mushrooms, garlic and bell pepper
• Heat oil in a large skillet and sauté onion, garlic, mushrooms, raw tomato, celery and bell pepper until tender.
• Toss in a pinch or 2 of salt if you want but it is not really needed
• Add lots of pepper
• Add cayenne pepper to preference
• Add stewed tomatoes
• Add a generous splash of sherry
• Add the Habanero hot sauce or alternative
• Simmer over low heat, stirring occasionally
• I liked smashing the still intact tomatoes more to release a thicker juice for the other veggies to absorb. 
• Cook shrimp are pink on the side quickly and toss into the mix
• Chop up the cilantro
• About 5 min until completion add cilantro and stir
• Serve in a bowl

Eggs and sausage

Although sausage is not the best source of protein, given that it is not very "lean", it is a tasty treat every once in awhile.  This, I declare, was a delicious breakfast.

Ingredients:

• 2 Eggs
• Handful of fresh spinach
• Jalapeno mango sausage
• Fruit
• Pepper

Cooking:

• Wilt spinach in a pan of heated olive oil
• You get the rest 

Definitely try this!

I got this idea from the Paleo Brands photos and it turned out to be a great one.  I don't have measurements because it was all to sight and taste.  If you want to try it and really need more direction let me know.  Kelly is not really into fish and found this amazing!

Ingredients:

• Salmon
• Pistachio nuts
• Garlic
• Basil
• Cilantro
• Olive oil
• Salt
• Pepper
• Lemon juice
• Artichoke

Preparation

• Boil water for artichokes
• Throw basil, cilantro, pistachio nuts, garlic, olive oil and lemon juice into a food processor (add and remove ingredients to taste but note that the sharp garlic taste will be minimized when added to the salmon)  
• Brush olive oil over salmon
• Season with pepper and salt

Cooking

• Steam artichokes for ~45 min. until soft but firm with a fork
• Bake at ~375 for 15 min. or so depending on the size of the salmon (follow basic salmon cooking instructions)
• Serve salmon topped with pistachio pesto
• Dip artichokes in seasoned olive oil

One of my staple lunches

I really like this lunch because it is easy to prep and throw together before heading off to work. Toss in some lunch meat, carrots, fruit and nuts to accompany the salad. I usually cannot eat the whole thing for lunch so 1/2 avocado and some nuts usually become an afternoon snack.

Salad Ingredients:

• 1 Tomato
• 1 Cucumber
• Pine nuts
• Olive oil
• Micro greens
• Black Pepper
• Cayenne seasoning
• 1/2 Avocado

Preparation:

• Cut tomato in nice cubes
• Cut about 1/4 to 1/2 cucumber depending on how much you want
• Toss into a tupperware
• Add pine nuts and micro greens
• Season
• I pre slice the avocado but don't add it until I eat it