Paleo chicken fajitas recipe

paleoleap’s special recipe is absolutely scrumptious. you cant help feeling hungry just looking at it. its almost as if the photo of the meal pops out and entices you to want to eat it immediately

Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or wheat flour tortilla, but this Paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do-it-yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.

Quick paleo meals

Ingredients

  • 3 lbs chicken breast, cut in thin strips;
  • 3 bell peppers;
  • 3 onions, sliced;
  • 2 tbsp each oregano, chili powder, cumin and coriander;
  • 6 garlic cloves, chopped;
  • Juice of 5 lemons;
  • 4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
  • Butter lettuce to serve;
  • You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;

Preparation

  1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well.
  2. If preparing ahead of time, let marinate in the refrigerator for about 4 hours.
  3. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.
  4. Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

be sure to follow the instructions to a tee to get the full effect and taste of the meal

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simple paleo meals

the goal of this post is simple, find simple easy to make meals that are low carb in nature and that maximize taste.

im not trying to save the world here so i expect them to be fresh and i hope they are not to heavy on the pockets.

today we make a classic simple meal that i eat everyday. it doesnt take a lot of effort. the only problem i find is that its not as filing as i would want it to be

Steak & eggs

Quick paleo meals
Steak and eggs are two of the cornerstones of Paleo so why not enjoy them together for even more goodness. This combination though is not new and steak & eggs have been enjoyed for a long time, either in the morning for breakfast or at night for dinner. It also couldn’t really get simpler than this. This is a single recipe, but calculate about two eggs per steak. You can enjoy your eggs pretty much the way you like them usually, but in this recipe the classic sunny side up eggs are prepared. I like to make it so the yolks are still runny and can drip on my steak, enhancing flavor and texture at the same time.

Ingredients

  • 1 good quality large steak (filet, sirloin, ribeye, …);
  • 2-3 tbsp of your favorite cooking fat (tallow, butter or ghee are excellent here);
  • 2 free range eggs;
  • Paprika to taste;
  • Salt and pepper to taste;

Preparation

  1. Note: Let your steak stand for about 40 minutes at room temperature for a perfectly cooked and juicy result.
  2. Heat a pan over medium-high heat and add 2 tbsp of your chosen cooking fat.
  3. Season your steak with sea salt and freshly ground black pepper and add to the hot pan.
  4. Cook the steak to your liking. About 3 minutes on each side will usually give you a nice medium rare steak.
  5. Remove the steak from the pan, set aside and lower the temperature to medium-low. Add the rest of the cooking fat.
  6. Crack open the eggs in the hot pan, cover, season to taste with some paprika, salt and pepper and cook until the whites are just set.
  7. Serve the steak with the eggs either on top or on the side and make sure to dip the juicy hot meat in the runny yolk for complete satisfaction.

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why meditation is important for weight loss

meditation is a practice from hundreds of years ago and has many benefits

among them are mindfulness,calmness,clarity and focus. today i just want to focus on using it as a tool for weightloss

“How to Meditate

There are many ways to meditate. The CDC says that most types of meditation have these four things in common:

  • A quiet location. You can choose where to meditate — your favorite chair? On a walk? It’s up to you.
  • A specific comfortable posture, such as sitting, lying down, standing, or walking.
  • A focus of attention. You can focus on a word or phrase, your breath, or something else.
  • An open attitude. It’s normal to have other thoughts while you meditate. Try not to get too interested in those thoughts. Keep bringing your attention back to your breath, phrase, or whatever else it is you’re focusing on.

Pick the place, time, and method that you want to try. You can also take a class to learn the basics.”

how can it help you to lose weight?

First of all, meditation can make us more aware of, and even reduce, negative emotions, which cause much of our over-eating to begin with. It actually helps us to combat stress and become more aware of our thoughts, feelings and emotions, moment to moment. When we’re stressed, our body releases stress hormones such as adrenalin and cortisol. Cortisol actually stimulates fat and carbohydrate metabolism for fast energy and it may actually increase appetite. Meditation can be an antidote. While you meditate you release hormones like oxytocin, the “love” hormone and serotonin the “feel good” hormone.

Secondly, meditation makes us more mindful and attentive to whatever we’re doing, including eating.  We become more aware of our eating habits. We eat a bit slower, and we enjoy what we’re eating. Rather than mindlessly working our way through that bag of potato chips, we become more conscious of the impulses that drive us to eat and overeat. So rather than just being tossed around by our emotions, we become the captain of our own ship.”

 

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low carb high fat frame

low-carb-diet

lchf is really the basis for intermittent fasting stacking. elimanating sugars and carbs contributes towards atleast 60-80% of our efforts.

This is the reason i have been gaining weight on intermiitent fasting, since its only effective for weight loss on a low carb hig fat moderate protein diet.

we prefer that its a paleo style as possible since this will help us keep food on the natural side. And we would prefer the healthy fats rather than those ugle trans fats.

here is a better explanation by our friends at eatlowcarb

If you are starting on a heavy overweight you will most probably loose a lot of weight if you follow a “strict” LCHF diet. Aside from weight loss a lot of people experience several other health benefits. Diabetes (some ends up with no medication at all!), allergies gets better, a lot of digestive problems gets better, mood swings gets better (no blood sugar issues) etc. I have not really experienced any other health benefits than weight loss and one reason is that I actually had no health issues before I started with LCHF…

Low or no carbs?

So how few carbs should you eat? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 20g per day with an energy balance at 70% fat, 25% protein and less than 5% from carbs. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 50g a day.

My LCHF

When I am coaching people I always want them to start as low as possible. If you have the level set at 5g you can “afford” to get a little higher sometimes. Up to 10g or 15g. If you set your level at 20g a day it is a little to easy to get too high and even go above 50g a day. I also thinks that it is easier to control your shopping and eating when aiming really low. There are never any discussion on what to eat or if this and that are allowed. It’s kind of “cleaner” to go really low.

What to eat and what not to eat

I will try to make a really short list of “do eats” and “don’t eats”. The best way to get the idea is to follow my blog and see what I eat and not focus so much on what I do not eat…

Do eat

  • Butter
  • Cream
  • Fat Cheese
  • Bacon
  • Egg
  • Meat
  • Chicken
  • Fish
  • Shellfish
  • Avocado
  • Broccoli
  • Asparagus
  • Spinach
  • Sallads
  • Tomatoes (not to much)
  • Cucumber
  • Mushrooms

Don’t eat

  • Pasta
  • Bread
  • Potatoes
  • Rice
  • Corn
  • Fries
  • Sugar
  • Sweets
  • Grains (any kind really)
  • Low fat products in general
  • Cookies
  • Beer… 

After some time you will learn how to spot the carbs and it gets easier to avoid them “

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why keeping inflammation low is important

what is inflammation

webmd clasifies inflammation as

Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.

However, in some diseases, like arthritis, the body’s defense system — the immune system — triggers an inflammatory response when there are no foreign invaders to fight off. In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues. The body responds as if normal tissues are infected or somehow abnormal.”

why inflammation is important

according to medicalnewstoday

Our immediate reaction to a swelling is to try to bring it down. Bearing in mind that inflammation is an essential part of the body’s attempt to heal itself, patients and doctors need to be sure that the treatments to reduce swelling are absolutely necessary and to not undermine or slow down the healing process.

The first stage of inflammation is often called irritation, which then becomes inflammation – the immediate healing process. Inflammation is followed by suppuration (discharging of pus). Then there is the granulation stage, the formation in wounds of tiny, rounded masses of tissue during healing. Inflammation is part of a complex biological response to harmful stimuli. Without inflammation, infections and wounds would never heal.

Neuroscientists at the Lerner Research Institute at the Cleveland Clinic in Ohio found that inflammation actually helps to heal damaged muscle tissue. Their findings clash with how sportspeople with inflammation are treated – health professionals always try to control the inflammation to encourage healing. The researchers say their findings may lead to new therapies for acute muscle injuries caused by freeze damage, medications, chemicals and trauma.

Lan Zhou, M.D., Ph.D., said that patients should be very closely monitored when therapies to combat inflammation are used to make sure that the benefits of inflammation are not completely eliminated.

How we boost inflammation

we use a combination of intermittent fasting and low carb paleo that has been shown to be very effective in the fight against diseases.

intermittent fasting in particular helps the body keep a low inflammation.

 

check out our ifstacking program if you want to lose weight while helping your health to improve significantly

if stack 4 final

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counting calories maybe detrimental to your fat loss

in this video my guy Brendon carter details why counting calories doesnt work for most people. he mentions that most people dont have the time or will power to.

he recommends that it would be better if you prepare your meal for the week in advance , as this helps you to save your will power and discipline for other important things.

i think this is an important insight as iv found that i have not kept inline with my diet each day.

its never occurred to me that i could improve my fat loss by removing all other options and preparing in advance

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intro to the bulletproof diet

What Is The Bulletproof Diet?

The Bulletproof Diet tells you the right amount of food and the right type of food to eat – plus when to eat it and how to cook it. The Bulletproof Diet is based on high amounts of healthy fats, moderate amounts of high quality protein, and tons of organic vegetables eaten at the right time in order to create unbelievable levels of energy and weight loss.

Bulletproof Diet Book CoverThe Bulletproof Diet Roadmap teaches you how to choose foods that provide the most energy and the most vitamins, yet contain the least amount of performance-robbing, inflammation-causing anti-nutrients and toxins.

You don’t have to buy the book or any of these products to start, but they’re here to help. It’s a great idea to pick up a copy of the New York Times bestselling book The Bulletproof Diet to get the nuances and all the science behind the diet, but this information is so important that I’m giving it way for free here.

Because when our brains work better, we’re all nicer to each other. By avoiding foods that make you weak and eating well, it really does make the world a nicer place.

How To Eat Bulletproof

The Bulletproof® Diet is the foundation for a Bulletproof Body and a Bulletproof Mind. It’s one of the most important things you can do to increase your performance across the board.

Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables.

Using the roadmap is simple: eat the stuff in the green zone and watch what happens. No calorie counting. No measuring. Just eat until you’re satisfied and enjoy the benefits of eating good food: feel your brain, body, and hormones re-awaken, effortlessly lose weight, and gain muscle with little or no exercise.

The Bulletproof Diet looks related to paleo, primal, or caveman diets based on what our ancestors probably ate. There are certainly similarities, but the Bulletproof Diet’s approach to nutrition is slightly different from that of a paleo-style diet. The Bulletproof Diet arose from research into biochemistry and human performance. For example, it doesn’t shun supplementation just because cavemen didn’t supplement, and it doesn’t promote all the foods our paleolithic ancestors likely ate. For that reason, the Bulletproof Diet overcomes some of the problems that can arise from long-term paleo dieting.

Enter your email on the right to get the newest downloadable PDF version of the Bulletproof® Diet Roadmap emailed to you right now!

The Bulletproof Diet Is Science-Based

Here at Bulletproof we make it a point to back every article on the website with peer-reviewed scientific literature. References are available at the bottom of articles, unless there are direct links to studies in the article body.

Be skeptical! If a statement seems unlikely to you, go down to the references and read the studies backing it yourself. Have a question or clarification? Leave it in the comments, or head over to the forums and post it there. Bulletproof has a vibrant community of smart and curious people. Just check out the posting guidelines and keep it classy.

a cited at the bulletproof exec

BulletproofInfographic_140506_outlinedCS4_press

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carb refeeding on intermittent fasting

Carbs-to-lose-fat

can carb re-feeding help your  fat loss efforts? some say that it help and some say it bad for you.

the IF experts say having one day where you refeed helps you to balance out your hormones

according to Corey Pemberton on paleohacks

“The basic idea is this: your body adapts to your eating pattern over time. Because many (but not all) Paleo diets tend to be lower in carbs, your body gets used to this.

If you’ve tried a low to moderate carb Paleo diet—focusing on vegetables, animal products, and healthy fats—you’ve probably seen just how effective it can be in boosting your energy and melting off body fat.

It’s not uncommon to see dramatic weight loss over the first few weeks or months. But as you lean out and approach your target weight, weight loss can slow to a crawl or even stop completely.

Why?

Because restricting your calories (which often happens naturally when you’re following a low carb Paleo diet) decreases your leptin levels. Leptin is known as the “starvation” or “satiety” hormone, and it’s responsible for regulating your appetite and energy expenditure.

(Related: How to Carb-Cycle for Fat Loss)

When your leptin is low for a long time, your brain gets bombarded with hunger signals (1). You start craving calorically-dense but unhealthy foods like sugars and processed foods. It’s harder to stick to Paleo-friendly foods. And your energy levels might suffer.

A carb refeed breaks the cycle. The sudden increase in carbs results in a boost in leptin (2). These occasional leptin surges keep your metabolism from adapting too much to a continuous low carbohydrate intake.

By shocking your system like this, carb refeeds can benefit you physically and psychologically. You end up with more energy, weight loss, and fewer cravings for unhealthy foods.

Who Should (and Shouldn’t) Do Carb Refeeds?

The thought of “strategically increasing your carb intake” might sound like a headache waiting to happen…

Something to keep in mind: you don’t ever have to do carb refeeds. Just sticking to the fundamentals of a solid Paleo diet and lifestyle will get you healthy, lean and happy.

Carb refeeds can help take your weight loss to the next level… if that’s what you want.

If you’re looking for top aesthetic appeal—to get as lean and “ripped” as possible—carb refeeds can help you melt off that last layer of stubborn fat.

Another group who could benefit from carb refeeds: people who have been Paleo for a while and reached a weight loss plateau.

If you’ve been following a Paleo diet closely for several months, making the right food choices, and watching your carbohydrate intake, but you’re still not losing weight (or if you have low energy and cravings), now’s a great time to give carb refeeds a try.

If you have more than 10 pounds to lose to reach your target weight—or if you’re new to the Paleo diet—you’re better off not worrying about this stuff just yet.

Those who are overweight are usually resistant to insulin and leptin, two key hormones when it comes to weight loss and overall health. They’ll see better results by focusing on the basics: making the right food choices. Doing this will restore sensitivity to those hormones… as well as lead to weight loss and better health.

Then, once they have a solid diet and lifestyle in place for a few months and their weight loss has stalled, they can consider carb refeeds to lose those last few stubborn pounds.

How to Do a Carb Refeed

Okay. So you have a few pounds to lose, but your weight loss has stalled. Or you’re trying to get as lean as possible.

Carb refeeds can help you.

Just like with intermittent fasting, the concept is simple, but there are a ton of different methods you could use to do it.

I’ll get this out of the way right now: a carb refeed is not the same thing as a cheat day. It isn’t about stuffing your face with pizza or bread. And it isn’t about eating as many carbs as you want, either.

(Related: Is There Such a Thing As a Healthy Cheat Day?)

It’s just a certain day (or meal) where you have a lot more Paleo-friendly carbs than you normally do. Most Paleos use starches like sweet potatoes, potatoes, or even white rice to spike their carb intake. It’s tough to spike your carb intake by eating vegetables like broccoli or spinach alone; you’d have to eat a truckload of them!

Here’s how carb refeeds work:

Schedule Your Refeeds for Days with Heavy Physical Activity

You’ll get the most benefits from carb refeeds if you limit them to days when you’re physically active.

The more active you are that day, the better position your body is in to absorb the shock to your system and crank up your fat loss. So focus your carb refeeds on days when you do the most physically demanding activities.

Days where you go to the gym, do CrossFit, or train martial arts are all great options for a refeed day. The idea here is to deplete your glycogen levels… and then refill them after your workout.

Refeed Timing and Frequency

Most people will see great results by doing a carb refeed once a week.

Once a week is a small commitment, so it isn’t overwhelming if you’re just trying this for the first time. And it’s all it takes to give your system the shock it needs to keep the weight coming off—and you feeling happy, healthy, and full.

Another option: instead of setting aside a certain day for carb refeeds, you can do mini carb refeeds during certain meals instead.

That’s what I do. By the time a jiu jitsu sparring session ends, I can hardly drag myself off the mat. My muscles are sore, and the glycogen in my body is depleted. That means eating a carb-heavy meal shortly after I get home is the perfect opportunity to fuel my body, boost my leptin levels, and keep the weight coming off.

I do these little mini refeeds two or three times a week, and I only do them after intense training sessions. I want to avoid the carb spikes from occurring so frequently that they become the “norm” for my body!

Experiment with both methods and find out which one works best for you. It might make more sense to designate a day instead of certain meals. It just depends on your unique situation and lifestyle.

Limit Fats During Your Carb Refeeds

Because you’re increasing your carbs on refeed days, you have to watch out for increasing your total calories too much.

If you up your carbs during a refeed, but you don’t decrease your fat intake, you might end up eating so many calories that day (or meal) that your carb refeed does more harm than good.

That’s why carb refeed authorities like Martin Berkhan recommend limiting your fat intake during refeeds. This helps compensate for the increased carbs and avoids a massive calorie blowout.

It’s easy to think of it like this: during refeeds, go for more carbs and less fat. At all other times go for more fats and less carbs.


How Many Carbs?

How many carbs should you eat during a refeed?

Should you have an extra sweet potato? Or force three of them down your throat?

Here’s a guideline to follow: the more you restrict your carbs normally, the more carbs you need to eat during your refeeds.

So if you’re eating very few carbs—say 50 grams a day or less—go for 300 to 350 carbs during your refeeds.

If you’re eating low carb (between 50 and 100 grams a day), you don’t need the carb spike to be quite so dramatic to see good results. Shoot for 250 grams during a refeed.

If your typical carb intake is moderate (in the 100-150 grams range), you don’t need to eat many more carbs to refeed. Bump up your carbs a bit—maybe to 200 grams.

Just a heads-up: you’ll probably gain a couple of pounds during refeeds. You might feel bloated. This is completely normal; it’s just because your glycogen stores have been replenished. The weight and bloated feeling will go away quickly, putting you in prime position to burn off more body fat.


Bust Plateaus and Take Your Weight Loss to the Next Level

Carb refeeds can take your weight loss to the next level…

But only if you’re already close to your target weight.

If you’ve been Paleo for a while, but you’re stuck on a plateau where you can’t lose those last few pounds, give carb refeeds a shot.

They’re a powerful tool that can give your system the shake-up it needs to beat food cravings, as well as keep you energized and burning fat.

Have you ever tried carb refeeds? How did you do them, and what were your results? Leave a comment below and let us know.

(Related: How to Optimize Your Mealtimes)”

 

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how to get rid of stubborn fat for good

Martin Berkhan is one of the few recognized experts on intermittent fasting. he recommends the lean gains protocol. this where you fast for 16 hours and you feed for 8 hours.

he wrote an article in 2010 on how to target the stubborn fat using some IF strategies. The stubborn fat is usually the lower back or lower abdomen for most people.

20160209_104417

 

here is a brief excerpt from the article

“Stubborn Fat Strategies

Here are a few strategies that you should consider implementing to target stubborn fat. Keep in mind that your diet needs to be in order first and foremost. You can’t throw this into the mix and expect results if your diet is sub par.

1. Intermittent fasting. For the reasons I mentioned earlier.

2. Increase your activity level in the fasted state. Add cardio or whatever else to get your energy expenditure up. A personal favorite of mine is lower intensity and longer duration activities like walking in the 12-16 hour time interval of the fast. Not only is this the “golden age” of subcutaneous fat oxidation, but lower intensity activities selectively use fatty acids to fuel the activity. There are other reasons I favor low intensity over high intensity activities (such as HIIT). They interfere minimally with your performance in the gym and can be done on a daily basis, which is not the case with HIIT.

3. Supplementation. While I have gotten lean without thermogenics and alpha-2 receptor antagonists, such as yohimbine, they can speed up the process.

For starters: Caffeine is a dirt cheap thermogenic that will ramp up catecholamine levels. During the fast add caffeine pills and dose depending on tolerance. If you’re not a regular coffee-drinker, you can get pretty wired off 200 mg. If you’re a habitual coffee-drinker (like me), it might take up to 600 mg to even get an effect. L-Tyrosine may work synergistically with caffeine so you may consider experimenting with that as well. Personally though, I have never gotten much out of it – though many people swear by it.

For more ambitious supplementation, add the alpha-2 antagonist yohimbine or a supplement containing yohimbine in addition to caffeine pills. Take the equivalent of 0.2 mg/kg body weight shortly before fasted cardio or during the fast. This works out to 16 mg yohimbine for an 80 kg/175 lbs male if you have pure yohimbine hcl.
Other commercial thermogenics, such as Meltdown, contain 3 mg yohimbine per capsule; so you’d have to take up to 5 capsules to reach similar levels. But proceed with caution:the product says, “Never exceed more than three total capsules daily or in a single dose.” Personally, I haven’t noticed anything out of the ordinary with such dosing (>3 capsules), but I need to throw in a disclaimer here lest someone screws himself over. It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i.e., 5 capsules of Meltdown might be more potent than 15 mg of Y-HCL in terms of stimulatory effect and perhaps side effects).

Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2-receptor inhibition. Always take it in the fasted state and never between meals. Considering the half-life of yohimbine is very short (30 min), you can also experiment with more frequent dosing during the fast. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0.2 mg/kg, since there will be a gradual buildup of the active compound. 0.15 mg/kg is a better starting point for multiple dosages in a relatively short time frame (every second hour).

An 80 kg male could use the following schedule.

7 AM: 12 mg yohimbine.

9 AM: 12 mg yohimbine.

9 AM-10 AM: 45 to 60 min walk.

11 AM: 12 mg yohimbine.

1 PM: Meal one.”

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