New Year Nutrition Challenge

By: Jeff

Join us for the New Year Nutrition Challenge

As the calendar flipped from 2014 to 2015, many people were thinking of resolutions or goals to help make themselves a better, happier and healthier person in the new year. In our house we did the same thing, but with a twist.

Everyone always uses bland statements and goals when looking ahead to the new opportunities which await in the new year. Why not be specific and join us in the New Year Nutritional Challenge?

Here are the details of the challenge:

Allowed:
- Vegetables
- Quality sourced protein (think organic, local and grass-fed or a combination of the three)
- Fruits (within moderation)
- Nuts, seeds and legumes
- Coffee (1 serving a day and be sure it is freshly brewed and not loaded with sugar)
- Tea (1 serving a day and just as coffee must be brewed and not pre-made)
- Eggs
- Whole Milk
- Water (lots and lots of water)

NOT Allowed:
- Excess Sugars (Candies, chocolates, etc.)
- Breads (even whole grain bread)
- Cereals
- Low-Fat Milk
- Artificial Sweeteners (anything which says 'SUGAR FREE' will have artificial sweetener in it)
- Sodas, Energy Drinks and Juices
- Rice
- Pastas
- Jellies and Jams
- Alcohol of any kind (No wine, beer, gin, vodka, rum...you get the picture.)

Essentially what you are doing in this challenge is eliminating excess sugar and carbohydrates and resetting your body to living within the healthier realm of vegetables, fruits and proteins.

This challenge is flexible in terms of duration. You could challenge yourself to do this for one week (or 7 days), or for a month. If this is your first time doing a challenge like this, I would recommend at least two weeks to start. This gives your body a chance to cleanse itself of sugars and allow your body to move past the cravings which will run rampant during the first week.

My wife, Nicole, and I did this challenge from the weekend after Thanksgiving until Christmas Eve. Around a month in duration and afterwards we both felt great. We enjoyed the holidays and have started the challenge again.

Doing this challenge with someone else will make this an easier process. Whether that person is a spouse, friend or co-worker is irrelevant. Just someone who can sympathize with your plight will certainly go a long way in your success.

During our time doing the challenge between Thanksgiving and Christmas we had friendly wagers with one another if someone slipped up throughout the journey. For instance, if I slipped up Nicole would get to teach her typical Thursday spinning class and go directly to a hot yoga class afterwards while I stayed at home with our 3 children and took care of dinner, dishes, etc. (Neither of us slipped up once, by the way.)

Do whatever you have to do, but give this challenge a try. It is worth it for your health, and you will lose weight in the process. Combine this challenge while increasing your activity level will only help you feel better, look better and improve your overall health.

If you slip up? Don't worry about it. Put it behind you and start over again. One of the main reasons New Year's resolutions fail is the fact people are too hard on themselves if they fail to live up to the standard they've built in their minds. Instead, take it easy on yourself. Expect more, but hit the reset button and get back on the horse. Resiliency is always a favorable trait.

With that said, who wants to be a part of this journey with us? Simply leave a comment below in the comment section stating when you are starting the challenge, as well as the duration of your challenge. I'll be checking up with you to see your progress...remember just one step at a time!

The Christmas I grilled the family turkey

By: Jeff

The 2014 Christmas Eve will be one I will remember, not just because of the time spent with family and friends, but also it was the first time we provided the main dish for dinner...the turkey. Not only was that a first for our family, but we cooked it a way no one had ever tasted before (including myself). 

The brine

The 2014 Christmas was the first time we ever grilled a 13-pound turkey, and to say the result was good might be the understatement of the year. We decided to take pictures of the process and share them with the readers of the site.

The first step in the process, and probably the most important for the best flavor, was placing the turkey into a brine. The brine was a simple concoction. About a gallon of water, a cup of salt, a cup of sugar, black pepper corns, minced garlic, freshly squeezed orange juice along with leaving the oranges in the brine.

After the brine has boiled, let it rest until the liquid cools to room temperature (you can expedite this process by adding ice cubes to the brine.) Once the brine has cooled, get a pot large enough for the liquid and the turkey (many use a clean Lowe's or Home Depot container) and place the turkey into the brine for at least 12 hours (some leave it soaking for up to 48 hours).

While the turkey is soaking, it is time to prepare the other ingredients for when the turkey is done soaking. Take 4 oranges and cut them into quarters, 3 onions cut and sliced and 3 apples cut into sections. These ingredients will be stuffed into the turkey, along with being placed in the drip pan underneath the turkey while cooking on the grill.

Once the bird has soaked in the brine, remove from the liquid and dry thoroughly. After drying, you will want to season the inside and outside of the turkey with salt, pepper and butter. If you are looking for a nice flavor and crusty skin, we took rendered bacon fat and also used that on both the inside and outside of  the turkey.

Once seasoned, we put the turkey onto a roasting rack which will go directly on the grill and will be rotated 180-degrees every 30 minutes.

Before I go any further, the grill is something which needs to be focused on. I cook with charcoal and smoke with wood chips. I decided to use apple wood chips, and had a healthy batch of chips soaking in water for 2 hours before using them.

The turkey will cook on indirect heat, which means a heat source will never be directly underneath the turkey, but rather to each side of the turkey. This operation requires frequent babysitting. Once you have your coals at high temperature, you will have to check every 30 minutes to add charcoal, as well as add hot coals every other trip to maintain proper temperature. I used one large bag of charcoal from the start of the grilling till I was done.

Before placing the turkey on the grill, place the oranges, apples and onions left over into a drip pan between the coals and fill with 2-3 cups of water. The drippings from the turkey will mix with the flavors of the fruit and vegetables to create an aroma and a basting sauce which is unbeatable.

As stated earlier in the article, you will rotate the turkey every time you check on it to ensure it cooks evenly throughout. I placed our turkey on the grill at 10:45 a.m. and took the finished product off the grill around 2:30 p.m. You want to maintain a high medium temperature throughout the process, adding wood chips to the coals every time you check on the turkey. The internal temperature should be between 170-180 degrees and should be checked in multiple areas on the turkey (thigh, breast, etc.) to ensure the meat is cooked throughout.

Once the turkey has reached proper temperature, take the turkey off the grill and place in a roasting pan inside. Tent the turkey with aluminum foil for about an hour. In the meantime, you can take the drip tray and baste the turkey to keep the turkey moist before serving. After the turkey has rested for an hour, it is time to carve and enjoy! Once you try turkey this way, you will never want a typical oven cooked turkey again. It is time consuming, but well worth the wait.

All it takes is saying "No" one time

Sometimes all it takes is saying, "No" one time...

By Nicole

It can all start by saying, "No" just one time. 

I can't even imagine what it would feel like to have to lose 20, 50, or even a hundred pounds just to feel like yourself again or even trying to stop a food addiction like soda.  However, you have to start somewhere. 

I completely understand how food offers so many things to the human body and a lot of us have had years to build this multi-faceted relationship with it. Just recently I had been struggling to stay strong with the lifestyle we follow. If someone had M & M's or any type of chocolate I was on it. It left me feeling lethargic and lacking motivation to be as active as I would have liked. 

So, something had to be done. I just had to say, "NO" one time to a food offer that would do my body more harm than good. I know that food temptation is EVERYWHERE, but you can change. 

So what can you do?

Take a second to write down what it is you are eating throughout the day, sort of like a food journal. After about a week, examine those choices. What percentage are vegetables? Fast food? Healthy fats and meats? Processed food? Grains? Water? Sugar in all forms (soda, fruit, candy, alcohol, juice, etc)? For most, these results are eye opening, so what are you going to do to change?

Decide what it is you can possibly cut back on or even eliminate to make you healthier. For most people sugar is their main addiction and new studies are showing sugar can be just as addictive as drugs like cocaine.

When analyzing your nutrition, always try to remember what paleolithic, or original man, had accessible to him (or her). They did not have access to much fruit, so the constant craving for sugar was never there. But over the years, fruit has become so accessible and sadly, larger (I am pretty sure apples shouldn't be the size of a softball) it has people walking around in a constant sugar craze. 

So, please do yourself a favor and break up with these foods which are causing weight gain, Type 2 diabetes, thyroid issues, cancer and so much more. All it takes is for you to say, "NO" just one time. Trust me, after that one moment of strength you will start to feel better, then you will start to look better and it will continue to get easier and easier to stay strong! 

Wondering where to start? Here is a recipe you can say, "yes" to and it is so simple even a cave man could do it!

Crockpot Chicken

1 whole chicken

3 bags baby carrots

1/2 stick of butter (organic is best)

Salt, pepper, garlic and onion powder to taste. 

Place the whole chicken in the crock pot, breast side down. Season the chicken with the salt, pepper, garlic and onion powder.  Slice the butter and place on top of the chicken, save some slices to put on the carrots. Place the opened bags of carrots around and on top of the chicken.  Cover and cook on low for about 8 hours or on high for three. 

Of course, you need another vegetable. Here is our children's favorite way to have broccoli...

4-6 heads of broccoli, cut into small florets 

Grapeseed oil (olive oil is best not heated)

Salt and pepper

Place the broccoli on a large baking pan. Drizzle well with grapeseed oil and season generously with salt and pepper. 

Bake at 400 degrees for about 30 minutes or until most pieces start to crisp. You will want to stir halfway through. 

Trust us, once you have it this way, you won't want to have it any way else!

Enjoy!

It's all about your Blood Sugar

By Nicole:

Blood sugar can greatly impact your health, even
for the non-diabetic.

The pancreas is an organ in the body we all take for granted, until it doesn't work anymore. Your pancreas is responsible for so many functions that most are not aware of.  I hate to say that one of it's functions is more important than the other, however, the production of insulin is probably it's most important.

Here are some questions, and answers, to some common questions regarding blood sugar and what they have to do with you.

What is Insulin?

Insulin is a hormone that is produced by your pancreas.  Your body uses insulin to move the sugar (glucose) obtained from food from the bloodstream into the cells throughout the body.  The cells are then able to use the sugar for energy.  However, if your pancreas does not work, then your blood sugar will rise to dangerously high levels.  Those high blood sugar levels are what will cause damage in your body from kidney, nerve, vision and cardiovascular damage.

What does this mean to my health?

Generally, you should try to avoid blood sugar spikes after eating, to ensure your body doesn't have to produce as much insulin to help metabolize your food.  Research suggests that your fasting blood sugar should be less than 95 mg/dL, anything over and you could be setting yourself up for disease. Remember, bacteria, viruses, and cancers thrive off of sugar; therefore, eating a diet that is low in sugar, less than 25 grams of fructose daily will help keep disease at bay.

What are some foods that cause a blood sugar spike?

Recognize that not all foods are created equal, some cause a higher spike than others.  Foods like corn, wheat, rice (white and brown), oats and many fruits will all cause acute spikes in blood sugar.

So, what can I eat?

High fat, moderate protein, and low carbohydrate meals.  Please remember fat is actually good for you and important for your body.  Just try to fill over half of your plate with vegetables and a small amount of protein. One of your most important goals should be to try and source the majority of your food from grass-fed sources. These would include animal by-products, butter, eggs, and meat.

Below are some examples of meals we eat on a weekly basis

• Salmon, sweet potatoes with butter, and green peas
• Meatloaf, roasted cauliflower, and green beans
• Black bean burgers, green beans with bacon, and roasted broccoli
• Spaghetti - spaghetti squash, sauce and ground beef

If you are wondering if our children eat what we eat, the answer to that question is a resounding yes. Our children eat exactly what we eat, they just get a little more carbohydrates through sweet potatoes and fruit.

Finally a few recipes to try for the weekend...

Pumpkin Pancakes

4 eggs

1/2 cup pumpkin

2 TBSP coconut flour

2 TBSP coconut oil- melted

1 tsp vanilla extract

1 banana- mashed

1/4 tsp baking soda

1-1/2 tsp ground cinnamon

1/4 tsp ground cloves

1/4 tsp ground nutmeg

pinch of salt

Combine and mix all ingredients, let sit for about 5 minutes to let coconut flour absorb.  This can then be made into pancakes, muffins or put in a pan for bread.  It is delicious with some butter and apple butter or just by itself.

Chicken chili

6 chicken thighs

6 small chicken breasts

Medium jar of salsa

1 tsp garlic powder

2 tsp cumin

1 tsp chili powder

salt/pepper to taste

1 can black beans- rinsed and drained

Place the first 7 ingredients into the crock pot on high for 3-4 hours.  Once the chicken is cooked, the chicken should shred.  Add the black beans and let cook through.

Enjoy, and be content knowing what you eat can help sustain those blood sugar levels throughout the entire day.