This category contains 5 posts

Recipe of the Week

This one we really enjoyed!! From our friends at Fast Paleo, check them out and get full!923455_715574578474402_105239878_n


  • 2 Acorn Squash, cut in half and cleaned out
  • 1lb of 99% Lean Ground Turkey, I used ShadyBrook
  • 1 whole Green Pepper, diced
  • 1 whole Leek, cleaned and diced
  • 11/2 cup of Button Mushrooms cleaned and chopped
  • 2 Tbsp of Coconut Oil
  • 1 tsp of Mrs. Dashes Italian Seasoning “Salt Free”


Step 1

Pre~heat oven to 350* Cut the squash in half and clean out seeds. Rub the Squash inside and outside with Coconut Oil. Bake for 30 minutes. While the squash is baking Saute the Turkey, Leeks, Peppers and Mushrooms until golden brown. Divide into equal amounts stuff the squash and bake for another 30 minutes. Enjoy


Recipe of the Week

This was a tasty snack that we made the other day. We love and use there site often when looking for delicous snacks!

Paleo Stuffed Mushrooms

  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 15m
  • Ready In : 25m

More recipes just like this (easy, quick and delish!) over on our blog! Enjoy these delicious mushrooms!


  • 4 field mushrooms
  • ½ cup fresh dill
  • ½ cup fresh basil
  • ½ cup almond meal
  • ½ cup walnuts
  • 1 lemon juiced
  • 50g goats feta crumbled (optional)
  • 2 tbs. avocado or olive oil
  • 2 tbs. macadamia nuts crushed (or your favourite nut)


Step 1

Preheat oven to 200 degrees celsius (400F) and line a tray with baking paper.

Step 2

Remove the stalks from the mushrooms and lie the mushrooms (black bit upwards) on the baling tray, set aside. In a food processor (we use our Vitamix) combine the mushroom stalks, herbs and walnuts until fine.

Step 3

Transfer mixture to a bowl. Add the almond meal, lemon juice and a one tbs. of avocado oil and mix well.

Step 4

poon the mixture into the mushroom caps and drizzle with a little more oil. Bake for 10-15 minutes or until the mushrooms are cooked through and the stuffing is getting nice and crispy. Serve with crumbled feta and macadamia nuts.

Super Food recipes

This is a great article from on super foods!

Let’s be honest: There’s no such thing as “The Perfect Food.” Natural foods—of superfood status or not—function as team players, each contributing a unique and complementary set of nutritional attributes (a key to why pursuing health through isolated synthetic vitamins is not particularly effective). Understandably, the mantra behind superfood cuisine is to promote a top-quality variety of exciting edibles that together offer prime nutritional synergy.

4 Superfood Recipes

• Superfruit Salad recipe
• Spring Salad with Ginger Dressing recipe
• Quinoa with Sun-Dried Tomatoes and Pesto Sauce recipe
• Black-Eyed Pea and Kale Stew recipe

Of course, looking at the core definition of a superfood alone, it’s easy to see that a great number of vegetables, fruits, seeds and other plant-based foods function in ways that would qualify them as worthy of wearing the “nutrient-dense” cape. Nonetheless, some superfoods are so profoundly packed with beneficial qualities, they deserve a closer look. It’s not that they offer different nutrition than everyday plant-based whole foods per se; they just offer it in a dramatically higher concentration. Some of these foods are so nutrient-dense, they require as little as a spoonful to catapult an entire recipe into superfood status.

The following cherry-picked “specialty superfoods” are chosen for their efficient contribution to living a healthy lifestyle. Though I’m finding these ingredients available in more and more local retail outlets thanks to an increase in superfood popularity, depending on where you live, you may need to do a little hunting to find some of them. Most, however, can be found in your neighborhood health-food store, and if they don’t carry an ingredient, put in a request to the manager to bring in this new item, or place a special order (you’ll help make these foods a staple grocery item for everyone).

Of course, the earth abounds with astoundingly healthy edibles, some of which are just being discovered. But for kitchen purposes, the foods listed here have the golden combination of being readily available, as well as useful from a culinary (aka deliciousness) standpoint.

Read more:

You are what you eat…….

Its necessary to understand that if you are going to put your body through any type of physical activity, you better eat right to get the most out of that physical activity. Its like putting gas into your car, the better the gas the better the car runs.

Below is a great article we found with strategies to eat better.

Strategies to Eat Better – The Athlete’s Kitchen

The Athlete’s Kitchen – brought to you by
Copyright: Nancy Clark, MS RD CSSD January 2008

Strategies to Eat Better

More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don’ts. Don’t eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat… You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that’s simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.

• Eat at least three kinds of nutrient-dense food at each meal. Don’t eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don’t choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!

• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.

• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that’s about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.

• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels,, and, you can more simply pay attention to your body’s signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”

• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don’t deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.

• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via . See also

Recovery Food

Ben Brown |  Surrey, Great Britain – As an athlete, the only thing more satisfying than a solid week of training, is a solid week of training reinforced with great nutrition. The actual act of training is important, but your body’s response and adaptation to that training is where the gains are made, this can be maximised through your nutrition.

Here is a great recipe that was tasty and really felt like it helped my recovery.

Thank you to informing me about this delicious recovery food!