Alcohol-Free Drink Options

I love to play, I love to showout, I love to CrossFit, and I love to enjoy a drink or two or three... Many clients ask how they can stay "Paleo" or "Zone" and still include alcohol in their diet. Below is an article I read today from The Paleo Diet newsletter that addresses this exact issue. The suggestions below have no sugar and no alcohol; however, they would also make a tasty drink if you added your own liquor of choice. Enjoy!

Jess, this article is for you =).
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Hosting any parties? If you’ve mastered serving exclusively Paleo foods at dinner gatherings at home, but feel daunted by only serving water to accompany the meal, then try some of the following ideas to liven things up a little.

Planning a tropical island-esque dinner? How about a Pina Colada? Just mix 8 oz. of ice cubes and water with 6 oz. of frozen pineapple cubes, and 1 T of extra virgin coconut oil. If you want to offer it as more of a snack than a drink, throw in a scoop of egg white protein powder. For you athletes, try this as a recovery drink as well - what a nice alternative to a banana! Serve in a tall glass, and go ahead and add a little umbrella!

Going with a lighter fare menu? One of my favorite ways to offer water is to serve it spa-style. Slice oranges, lemons, cucumber and kiwi, and put a few of each in a large, attractive glass pitcher. Fill with water and chill; not only is it refreshing and tasty, but it looks quite handsome on the table!

Serving Mexican Food? A blended, icy citrus drink pairs well with the flavorful spiciness inherent to some of the dishes you may be serving. Thus, there’s the good old, familiar tendency to have a Margarita, of course!. Whip 8 oz. of ice cubes with water in a blender with some frozen lemon and lime slices. Serve with a small piece of lime rind and a straw. Don’t forget how important presentation is! While you won’t fool guests into thinking they’re having a Virgin Margarita, you’ll be sparing them all the sugar you find in a pre-made mix.

Want something with a little color? Rather than serving juice (which is often quite sugary), use just a splash of juice with some sparkling water over ice (perhaps just an ounce with 8 - 10 ounces of water).

Finally, keep in mind that an occasional glass of red wine may be consumed in keeping with the Paleo Diet, as per The Paleo Diet book. Just save it for special occasions, and you’ll enjoy it even more than if you had it all the time!

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!

Nutrition 101

On Friday I had the opportunity to educate over 300 male and female athletes at Barbers Hill High School on nutrition during each of their athletic periods. The information focused on quality of foods; defining carbohydrate, protein, and fat; fueling the body through out the day; post-workout food sources; water; and a grocery shopping list.

The athletes asked multiple questions. They were made very aware of how little vegetables they consume; how often they do NOT eat; and the importance of understanding that food is fuel for the body and must be consumed through out the entire day. Not once a day.

I had a blast leading the discussion and felt 100% in my element!!!! I was so thankful for having the chance to discuss the importance of the base of the pyramid for the development of an athlete.

I challenge every parent to educate their kids on nutrition. I also challenge every student athlete to take ownership of their life and learn more about nutrition. Robb Wolf and the Paleo Diet provide a wealth of knowledge. And if you do not know where to begin, ask a CrossFit Central coach. We are here to help the community raise up healthy and fit individuals.