Avocado Pudding

This snack is one of the best things to have recently graced my table. It's so light, yet indulgent -- full of great, healthy fats and decadence, yet exotic and refined as well.

It even freezes well if you want to double the batch and eat some the next day swirled into a smoothie.  I topped my own version with a little crushed almonds.

Avocado Pudding (a.k.a. Vitamina de Abacate)

Serves 1 or 2

1 ripe avocado
1/2 cup of unsweetened coconut milk
1 TBS honey
2-3 TBS of crushed almonds

Here is how you mix it.

1. Scoop avocado into a blender.

2. Add 1/2 cup of coconut milk.

3. Add the honey and blend until smooth.

4. Garnish with almonds.

*You can also chill for about an hour for a refreshing coolness. I cannot recommend this easy, dreamy recipe enough. It's absolutely marvelous any time of day and will wow guests as an easy dinner party dessert as well.

SARAH: 2012 Success Story

I started coaching Sarah in Relentless Boot Camp last January and since that time she has changed inside and out. She is fierce, strong, and determined. Sarah has a heart of gold and has truly transformed her life as well as the lives of individuals she interacts with daily. I am honored to coach this lady every Tu/Th in the 6:30am Level 2 boot camp at O.Henry Middle School. Meet 2012 Success Story!

Read Sarah's story below...

I had what I thought was an active, healthy lifestyle. I rode horses several times a week and worked out at the gym but there were no real results. My emotional and mental fitness actually declined as my disappointment grew with my lack of achievement. Even after training and running a ½ marathon, I still felt “soft” & out of shape. My diet was low-fat, and high carb consisting of grains, dairy, lean protein & some veggies, which I thought was on track.

I won a month’s worth of Relentless Boot Camp as a raffle prize at a charity event. I held onto the gift certificate for almost a year, but being at my heaviest & feeling pretty frustrated with my body, I was ready to try something different than the sporadic gym visits mixed with an occasional run at Town Lake.

Since joining Relentless Boot Camp my results have been amazing. My energy is consistent through the day, and I have never felt better. The physical changes have been dramatic, but the mental benefits were my biggest surprise. I feel like I can power through any challenge that comes my way during a workout or at anytime throughout my day.  I also feel a genuine sense of accomplishment as I am held accountable to my goals.  My diet is now primarily Paleo/Zone and is the foundation of it all.

I lost 26 pounds and dropped from a size 8 to a size 4

Every time I go into a class I feel I’m growing.  My mindset has changed from, “I can’t do this”, to“maybe I can survive a little more” and now, “I can & I love it!” I enjoy seeing how far I can push myself now and the boundaries being blown away. It keeps me moving forward, wanting to do good work because of the support and encouragement I get from my amazing Coach Megan Parsons, my partner Carrie McDonald, my supportive boyfriend, and the whole amazing group at O.Henry. Without the confidence and enjoyment I’ve gained from Relentless Boot Camp, I would have never also added CrossFit Indoor classes to my routine.

 

Spinach garnish

I have been a bit burned out on some of my daily food choices. I pulled out The Primal Blueprint Cookbook by Mark Sisson and flipped through the pages for some ideas. I pulled together a few recipes and created a spinach-type garnish that I used on top of my kale salad tonight, and I will use on my eggs and chicken tomorrow morning.

Ingredients:
16oz frozen spinach
3 garlic cloves
2 green onions
1/4 cup olive oil
Salt & pepper to taste 

Directions: Throw all the ingredients together in a food processor and blend.

I recommend thawing out the spinach a bit before adding to the food processor. I didn't do this tonight and the end product was too cold to eat at first. I can see this lasting me through the week. Enjoy!

Triple P

I know every once in a while I want the yumminess that comes with the texture and taste of a pancake. Like I mentioned in a previous post, I L-O-V-E my new protein powder. I perused the internet to find a clean pancake recipe using protein powder. I came across a few recipes, made a few tweaks, and BAM I came up with the recipe below.

Triple P- Protein Powder Pancakes

Ingredients:
3 eggs
1 scoop of protein powder
2TB coconut flour
1/8 tsp baking powder
Water to stir in to make pancake consistency

Directions: Beat eggs together. Stir in remaining ingredients and add enough water to make the batter mix well. Coat pan with coconut oil. Pour in batter.

I paired mine with chicken sausage and spinach and topped the pancake with Ghee. No need for honey. I used Cookies -n- Cream protein powder so it was plenty sweet and tasty.

Relentless from afar

Oh let me count the reasons why I love my job...

A 2+ year Relentless athlete, Michelle, could quite possibly be one of the top spokeswomen for Relentless Boot Camp. Michelle introduced her friend Rachel to my blog along with CrossFit Central's and Relentless's website. Rachel recruited some ladies in Vermont and they are doing there own version of CrossFit based on what they have learned from our websites!

Below is part of an email I receive after Rachel completes her 1st IronMan at the age of 39 with 3 children. To preface, I have never met nor spoken to this woman, but I am amazed how connected people can be via an online outlet. 

Hi Megan!  I feel like I know you already.  My good friend Michelle just came home to cheer me on at the Lake Placid Ironman.  She introduced me to CrossFit and Paleo last summer and I have been doing it since then.  We have one CrossFit program in Bennington, VT.... Anyway, I have been getting workouts from the Relentless Boot Camp website for the past year and me and three girlfriends do them three times a week on our own.  Thank you for helping me from afar!  I feel strong and fit... 

Thanks!

Rachel

 

Another spectator sees Michelle running with Rachel, cheering her on, jumping over a fence, climbing over some tables to run, then back to the finish to tell her family she was coming...as she went by him he said "WOW your are relentless!"(The blue tee says it all.)

Yumo!

I enrolled one of my fabulous clients & friends to bake for me for the Women's Only Paleo Bake Sale today. The pic above is only a glimpse of what she made. No icing or coconut flakes were added quite yet to the big cupcakes.

The baked goods consisted of "Reese's" Chocolate Cupcakes and Vanilla Cupcakes. The "Reese's" Chocolate Cupcakes were her own creation made with almond butter, coconut flour, & almond flour. The frosting for both cupcakes included a mix of almond butter, agave, and cacao bliss. AMAZZZZZZZZZZING!

Like I told one of my athletes today, even though it's a clean dessert, it is still a DESSERT. Consume goodies similar to this sparingly but enjoy every single bite. It's a treat, not a cheat.

All proceeds for the bake sale go to the Habitat for Humanity Fitness Challenge. 

Go HERE to help us build a house by donating.

Green Curry

I wish I could take full credit for creating the delish meal pictured above; however, the mad props go to my dear friend & Relentless athlete, Michelle.


Ingredients: Boneless skinless chicken thighs sautéed in coconut oil - add green curry paste, sirrachi hot sauce, ginger to taste and fresh or frozen broccoli - then add coconut milk and unsweetened coconut yogurt plus a little arrowroot powder for thickening.

Voila - a Paleo green curry! Yum!

Emails Rock!

Tu/Th 6:30am O. Henry Middle School class

I love my job for many reasons, and this morning is a perfect example. I opened my inbox to the following 2 emails before noon from Relentless boot campers....

Email 1--  Titled: "Yay Boot Camp"
Just wanted to say thanks.  Today was one of those days that I almost didn’t come because I slept crappy, but I’m really glad I did.  I really do love boot camp and appreciate your excellent coaching and the inspiration my fellow campers provide.  I think I might have to go back to 3 days a week when I get back from Costa Rica.  

Email 2--
Hey Meg!

I wanted to talk to you again about CrossFit. We met up last November and talked about getting a masters in kinesiology, personal training, and the CrossFit mentorship program. This was all before the Trojan Challenge, before I switched to a paleo diet, and before I noticed HUGE changes in my body after finishing 8 weeks of eating meat and using a KB almost every day! I can't believe how much things have changed. I've always striven to be "fit" but CrossFit has truly changed that definition for me!!

Anyways - I've started to think more about what I want to do moving forward and b/c my life has changed so much (for the better) due to CF, I'm thinking more seriously about taking it to the next level. I would love to meet up with you again and discuss my options whenever you are free! Our "meeting" can also include a Polvo's mexican martini as long as we discuss more serious things before the 2nd round comes....

Why do you get up each morning, brave the heat, work your tail off, and then come back for more? I would love to hear how Relentless Boot Camp and/or CrossFit has changed your life. It has clearly transformed me inside and out!

Almond Crackers

YUM. Crunchy. Delish.The perfect treat to a protein packed meal. I paired mine with ceviche and kale. My sister even thought of substituting the oregano for cinnamon if you were looking for a different flavor.

FOCUS: Just like the saying for Lay's potato chips-- You can't eat just one. You've been warned. 

Almond Crackers-

Ingredients:
2 cups almond flour
2TB olive oil
1ts baking soda
1-2TB oregano (I used 2TB)
3TB water 

Directions:
Mix all ingredients together with wet hands. Flatten dough on thin baking sheet lined with parchment paper. Use knife or pizza cutter to slice into squares if you want them to look nice. I just broke mine up into small pieces after they were baked. Bake at 350 for 15 minutes or until brown.

Super Bowl Snack

The Super Bowl is only days away. For me that means a fabulous day hanging with friends, laughing, grubbing, and watching some football.  What hearty, Paleo-friendly dish will you bring to stay on track with your fitness goals (specifially, all of you Trojan Challenge athletes)? Do not use Sunday as an excuse to get off track. Use it as an opportunity to share with your friends all the new, nutritious foods you are incorporating in your diet while not experiencing insulin highs and lows. Below is one of my favorites.

Meatballs

Ingredients:

• 1 lb ground beef (or bison)
• 1 lb sweet Italian sausage
• 2 cloves garlic, minced
• 1 sprig fresh rosemary, minced
• 3 sprigs fresh thyme, minced
• 1 long sprig fresh oregano, minced
• 1/4 cup roughly chopped flat leaf parsley
• 1/2 small yellow onion, roughly chopped
• 1/2 cup almond meal
• 2 eggs, whisked
• 1 tsp red pepper flakes
• A few grinds black pepper
• 1/4 cup cream (optional)
• 1/2 cup finely shredded parmesan (optional)
• 1/4 cup bacon fat

Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, except bacon fat, together until well combined. With lightly oiled hands, roll the meatballs into the desired size. To cook, heat bacon fat in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned. Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.

ENJOY!!

2C, 3P, 5F

The more I talk to clients about nutritious eating (Paleo) and portion control (aka: Zone blocks), the more I begin to realize the misconception of how many vegetables a person can/needs to eat to only equal 2 blocks of carbohydrates. The picture above is my dinner from Tuesday night. The plate is HUGE and filled with tons of veggies, healthy fats, and protein. It included the following:
- spinach leaf lettuce & purple onion (these 2 together made 1 carb block, possibly a little less)
- zucchini (1 carb block, which is 1 1/3 cups cooked)
- chicken sausage (3 blocks protein because 3oz)
- 10 kalamata olives (2 blocks of fat)
- 3 TB of avocado (3 blocks of fat)

I challenge you to educate yourself on the Zone when it comes to vegetables. You can eat so many delicious combinations. After dinner I felt completely satisfied, not too full, and able to power through the rest of my evenings work.

Weigh & Measure

Do you weigh and measure? I will admit I was very hesitant to Zone. The thought of weighing and measuring food sounded crazy to me and a bit over board. Simply eating Paleo or gluten-free/dairy-free was a much better philosophy for me. Two weeks ago I decided I would give the Zone a try and see what I thought.

The first day I was made aware very quickly that I was not eating near enough carbohydrates. When you get your carb sources from mainly vegetables and 1 block of fruit that ends up being a lot of food. I also realized that I was eating far too much "good" fat. Avocados, almonds, walnuts, almond butter, coconut oil, olives are just grand--but too much of a good thing will not get you to your fitness goals.

My scale (pic above) is my new best friend. It really helps me with getting enough protein in my diet and not going under or over. I highly recommend getting one. I found mine at Central Market for $25.

I am all about balance so I will not take the weighing and measuring to the extreme. However, I do challenge each of you to take it up a notch. Zone your meals and snacks for a week and watch the changes take place.

I am available for Nutrition consultations if you need some help tweaking and figuring out your Zone blocks. I am at 6 block carbs, 14-15 block protein, and 18-20 block fat. Every one is different. It is important to find out what works best for you and your goals.

Level II Nutrition Meeting at CrossFit Central on Tuesday, October 2oth at 7:00PM. In order to attend you must bring 30 days of completed food logs with you.

Mexican Food & Dining out

(Deep Eddy 5:30AM Tu/Th boot camp posing after a FGB workout)

Living in TX, much less Austin, TX, I am surrounded by copious amounts of amazing Mexican food. Let's be honest, who doesn't enjoy a lovely Skinny Rita and some fajitas from Trudy's. Below are some helpful tips from Nell Stephenson when dining out and eating Mexican food.
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You might think Mexican food - isn’t that all rice and beans? Sour cream and tortillas? Yes, that is part of the typical diet, but it’s not ALL of the typical diet. Think guacamole, tomato salsa, char-grilled steaks, sautéed prawns and shredded chicken, just to name a few options!

In keeping with exploring what to order at different restaurants, here are some great choices when you’re eating out Mexican style!

• Fajitas! Choose steak, chicken or prawns. Usually this dish will be a mixture of bell peppers, onions, perhaps carrots or other veggies, and protein sautéed in oil in a skillet. Ask them to hold the rice, beans, tortillas, and cheese, and order extra veggies instead.
  
  
• Ceviche! A fish-based dish, which is cooked using lemon or lime. It’s often served on a crisp tortilla, so just ask for it to be atop a bed of lettuce and eat with a fork instead of on the shell!
  
  
• Coctel de Camarones! This shrimp cocktail is different from our version with the red cocktail sauce on the side for dipping. It often has smaller shrimp mixed with cucumber and onion in a tomato base.
  
  
• Carne or Pollo Asada! Grilled skirt steak or chicken that’s lean, mean and tasty!
  
  
• Pescado! There will often be a fish option, so ask for it to be grilled and served with any veggie the chef has in house that day.
  
  

Be creative too. If you’re at a more casual place, opt for grilled fish tacos (sans the tortilla), or, perhaps, a chopped salad (without the usual corn and black beans).

Read the menu carefully and thoroughly in order to make the necessary substitutions as needed. At the end of the meal, you’ll be satisfied, but not stuffed. And, you’ll feel much better than your dining companion who ate the giant 1,500-calorie burrito with the works!

Paradigm switch

(zuchinni with 1 tsp of olive oil, cumin, sea salt, & cayenne pepper)

The more I talk to clients about nutrition the more I realize that individuals focus too much on what they canNOT eat instead of focusing on the array of foods they can enjoy. For example, yesterday I ate the following:

• eggs
• avocado
• steak stew meat
• peach
  
• almonds
• walnuts
• spinach leaf with homemade chicken salad (chicken, purple onion, green bell pepper, apple, canola oil mayo, spicy mustard, habanero relish, seasoning
  
• LaraBar
• grape tomato
  
• ground chicken
• zucchini and squash cooked in coconut oil
• apple
• almond butter
• protein shake

I challenge every one to switch their paradigm of thinking with foods. Focus on all the amazing foods there are to eat. Get creative with vegetables based on what is in season. Fuel your body for success. Try it for 7 days. I guarantee you will see and feel the difference.

Erika, a CrossFit Central client, is doing a great job with providing recipes for our community. Go visit her blog to get new ideas at http://eatcleanlivestrong.blogspot.com/

Sprint to FGB status: 1 mile down, 9 to go for me. Ran 8x200m yesterday with 30 seconds rest.

10 ways to get more Veggies

I hear time and time again how it is so much easier to eat fruits instead of vegetables. Nell Stephenson explains how that excuse "is partly due to being conditioned, as most of us Americans are, to think that breakfast foods don't include vegetables, and just feature a host of grain and dairy-based processed items. Your body doesn't care if it's 7 a.m. or 5 p.m., so there's never a bad time for broccoli! Well, except, perhaps, if you're just about to engage in a bout of strenuous exercise, but you get the point."

Below are 10 ways to get more vegetables in your diet recommended from the Paleo Diet.

• Throw some spinach into the morning's scrambled eggs.
• If you have a juicer, use it to focus on juicing veggies, rather than just fruit. (Keep in mind, I'm NOT suggesting to juice ALL your veggies, as that would result in missing out on all the fiber that vegetables have to offer.
  
  This is just something to use as 'food for thought.' You'll find that a juice made predominantly of green veggies and with a hint of fruit, like apple for sweetness, will create a tasty juice that even picky eaters enjoy. It's a great alternative to sugary orange juice!
• Add easy-to-eat veggies (think COLOR), like carrot and celery sticks and sliced bell pepper, to your kids and spouse's lunch, as well as your own.
• Serve lunch entrees on a bed of leafy dark green veggies that you've sautéed, and let the veggies take the place of bread in a sandwich!
• Bake thinly sliced veggies, such as eggplant, zucchini or carrot at a low temperature to dehydrate them (or use a dehydrator) in lieu of crackers or chips, and enjoy this with homemade salsa or guacamole.
  
  Remember that while cooking does remove SOME of the nutrients from food, eating some veggies in this form is still far better than snacking on potato chips, as long as your eating fresh, raw veggies at other times.
• Use different types of veggies as a base for healthy sauces you might've used on pasta in the past, such as a cheese-free pesto (basil, pine-nuts, walnuts, olive oil, lemon and pepper), a homemade marinara (tomatoes are great) or good old olive oil and garlic. This works great on spaghetti-squash, or finely chopped leafy greens.
• Keep steamed, ready to eat veggies on hand in the fridge at all times so that when you're cooking dinner, or the kids are feeling snacky or you want something easy to re-heat as a part of a meal, you won't have long to wait. For example, have a large bowl of steamed broccoli ready in the fridge.
• Use vegetables as edible serving containers. Remember stuffed bell peppers? Sauté lean ground turkey with your favorite spices and place into a bell pepper. Heat (or not) and let the family enjoy eating the veggie dish! Another example is using Bibb or butter lettuce in lieu of a grain-based tortilla or wrap, served with shredded chicken breast and an Asian themed ginger, sesame, garlic sauce.
• Add your favorite veggies to a salad. Remember, the more color and variety you include, the better nutritionally balanced a meal will be.
• Finally, don't over think it. Keep it simple, and just eat veggies, any time. You can eat a greater volume of veggies and get fewer calories than in many other snacks. See how many ways you can incorporate eating veggies at different times of the day!

Paleo Journey

I have been posting updates on my blog periodically about my Paleo eating journey. Here and there I have had some cheese on my food when I have gone out to eat, but I have absolutely not consumed any grains, no dairy when I prepare meals on my own, and I am simply eating more good fats, and it works. My body feels great. I went to Lululemon yesterday and wore a whole size smaller in a pair of shorts. hoLLLLLLLLLLLLLLer! Weight loss was not my goal; I truly am shooting to get more fit and feel better but as a by product my metabolism increases and the weight falls off. Good stuff.

Check out this great read below on the Paleo Diet. All the more reason to take on the Paleo Challenge.
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How the Paleo Diet causes your body to lose excess fat

The Paleo Diet is not a weight loss diet. It is a lifestyle, a way of eating, and a way to respect yourself by eating the healthiest diet possible. When you eat this way, your body shifts its metabolism from burning carbohydrates for energy, to burning fat.

The high protein intake keeps you full, and stimulates your metabolism. The high-alkaline diet helps preserve muscle mass, and the high omega-3 content enhances oxidation of fat during exercise.

What people find is that when we eat the right food, our bodies are quite adept at finding their way back to an ideal body weight. Simply put, it is very difficult, if not impossible to be overweight when you eat this way.

And, importantly, you do NOT have to go hungry, you do not have to count calories, and you do not have to weigh portions.

What's the Paleo Challenge all about?

Your goal when going through this program should be to develop new eating habits. The weight loss, and numerous other health benefits, will then come automatically. And, most importantly, you won't gain the weight back.

PALEO CHALLENGE
One 1-on-1 Personal training session
Eat gluten-free for 4 weeks
Paleo/Zone booklet
Weekly meetings going over food log (4 total)
1 personal trip to the grocery store
Cost: $100

Successful people take risks

I came across the the article below the other day by Keith Matthew, and it really got me thinking about my own life. It's simple for me to get up each day and coach CrossFit, workout, eat well, run errands, basically the daily tasks of each day, but what am I doing that pushes me out of my comfort zone to improve myself mentally, emotionally, physically, financially, spiritually.... I am not content with being stagnant. The bolded statement below switched my paradigm of thinking very quickly.
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Successful people take risks. They play to win...they don't play to 'not lose.'

Do you recognize the difference between the two? If you don't, please go read that statement again. It's very important to your own success.

What are some ways you can play to win?

Do things that you know will help you along your success path but you've been putting off because they make you uncomfortable.

Most things I have done made me feel uncomfortable the first time through. Back in college, I was on Spring Break with friends and we went to Jamaica. One day we were at a restaurant on a cliff and the idea was this:

Have a couple of drinks, then jump off the cliff and into the water below! It was a tourist activity and all the college kids loved it. Well, almost all of them! I stood at the edge of the cliff with my friend Bonnie. We both were nervous so we decided to jump TOGETHER (kind of like a joint venture). At first, I kept letting people cut in front of me and jump. I was delaying! In fact, I actually considered walking back down and NOT jumping! But then little girls and boys were cutting in front of me and jumping and that flared up my ego. I could be as bold as a little girl! Ha, ha ha. So we jumped. Well, actually I jumped: Bonnie chickened out at the last moment. As I looked back and saw her NOT jumping with me, I grabbed her arm and PULLED HER OFF THE CLIFF with me! Boy, was Bonnie m-a-a-a-d when we reached the bottom! Halfway down, I remember thinking, "Is this EVER going to end?" They say you should keep your body straight like a torpedo and not look down. Well, I looked down. And the moment I did, my body crashed into the water. I pulled a muscle in my neck slightly upon impact but fortunately it wasn't a big deal. Guess what my reaction was as soon as I reached the surface? WOOHOO!!!! Let's do it again!!!

And that's how it works.

Whether you are looking to strike up a conversation in an elevator, start a new business from home, create new relationships, or go cliff jumping with a few tequilas under the belt, it's all the same. Jump in, get wet and discover your hidden reserves of self-confidence and empowerment.

Tiger Woods, Donald Trump, Ed Zimbardi, Oprah Winfrey -they all play to win. And so should you.

Play smart, though. Successful people take educated risks. Don't just put everything down on "red." Take chances that are likely to work out in your favor.

Then enjoy the ride!

PALEO...PALEO...PALEO

(pic above: Deep Eddy boot camper working out in the parking garage because of rain)

I have been eating full-on Paleo and mostly Zone since last Sunday (the day after I attended Robb Wolf's Nutrition seminar). Bottom line-- IT WORKS!!!!

I am not constantly hungry, and I love to cook even more now. I typically do not step on the scale but I decided to today. I have been stuck at the same number for a while and I was 3 lbs lighter today, and out of no where I have lost an inch in my waist line!!! The biggest goal of eating Paleo for me was to get stronger and recover more quickly from my workouts, and as a byproduct I'm losing weight and inches too.

Tonight CrossFit Central is hosting a Nutrition seminar at the gym at 7:00PM. Lots of good information to share. I strongly recommend attending.

I am also looking for more people to take on the Paleo Challenge. I have 2 people interested. Who else is ready to get SIC FIT???

Favorite post-workout snack: small sweet potato, peeled and sliced. Coat the pan with coconut oil and sprinkle cinnamon on top of the sweet potatoes. bake at 400-degrees for 15-20 minutes. And if you need a little extra fat, sprinkle 1-2 TB of slivered almonds on top. YUMO!

Paleo Diet & Fat

(pictures above are T/Th 6:30 PM Porter Middle School boot campers training hard in the rain)

Another great read by Nell Stephenson explaining exactly What is Fat???

By definition, a fat is various compounds of carbon, hydrogen and oxygen that are glycerides of fatty acids, a major class of energy rich food. Fat functions not only as an energy source, but also as an integral part of hormone regulation, neurological impulses and our immune system! We all know, more or less, that certain foods are fattening, while others are not. Many people find themselves confused with regard to which fats are part of a healthy diet. To make matters worse, with the different trends that we've seen in the multi-million dollar diet industry, some are confused as to whether to eat any fat at all! Remember the low-fat craze of the early 90's? Many fell prey to the industry's message that fat was bad, and processed carbs were good, so people ate more fat-free (processed) products then ever. The unfortunate thing about this was that the fat in their diet could have come from more natural sources like oils and nuts, rather than processed, white-sugary, floury foods! Even worse, because these foods were fat free, people thought that meant they could eat as much as they wanted without consequences.

WRONG!

To keep it simple, one needn't worry about understanding the biochemistry of how a fat acts in the body (I'd be telling a huge fib if I claimed to be a chemist! : ) At any rate, stick with the Paleo recommendations and DO include healthy fat in your diet. You'll find yourself more satisfied and fueled for longer periods of time if you've included some avocado, or olive oil or raw walnuts along with your meal than if you'd opted for something with only carbohydrates.

AVOID artificial or altered types of fat, especially hydrogenated oils (that are more and more prevalent in processed food these days, which is great from the manufacturer's point of view because it increases shelf life!). As always, on the odd occasion that you might have to choose a packaged food item, be diligent about reading the label to ensure there's nothing in it that you cannot identify (and therefore shouldn't put in your body!). Keep it natural and simple, and don't be afraid to eat some fat - your body needs it!